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Of might and men [Weightlifting]
Posts
Let's make record. It will look like:
Side A.
1. Tomato Soup
2. Grilled Cheese
Side B.
1. Naptime
It was my first day attempting to get together a solid workout plan of bench press/deadlift/squats, so I was actually a bit nervous because of the general lack of knowledge of my regiment. I was originally going to hit the big 3 and leave it from there.
I was struggling on my final set at the bench press and one of the gym patrons helped me finish the set. Then he gladly helped explain the kind of workout regiment I should do for my upper body and the importance of form, especially in the beginning. Midway through the conversation the guy who taught my boot camp class from Tuesday showed up and proceeded to help me out with every question I had, and even helped me put together a great beginner's schedule, addressing my form and purpose of the exercise for each one.
So now I know exactly what to do at the gym, how hard to hit it per session and how much I should push myself after each one. This is exactly what I needed to hear. I am 200% more confident at the gym now that I know what to use my time for, especially since I actually understand my regiment rather than blindly following orders at the gym from a personal trainer.
somehow i feel like caffeine contributes as well.
Fuck it then. I'll just hook up a harness to my 4-wheeler and pull that. The thing is ridiculously heavy.
time for the gym! Deadlifts here I come.
well i have been taking creatine
and yesterday before the gym i had a cup of coffee
so
could be it
:^:
Onward and upward, and all that.
i don't think it's the sole cause of your cramping, but i feel that the effects are cumulative
Too bad Planet Fitness is a fucking terrible terrible terrible place.
so i'm almost back to where i was at before i stopped working out on the bench which was prolly like 125, and then soon i will actually be benching big boy plates, cuz i'm at, what ummm 115 now so 20 more to big boy plates
I finally hit 135 after 3 months of going from zero exercise and weight lifting to 4-5 times a week and starting marathon training (I only mention this because I'm sure I'd be stronger overall if I wasn't running 3 miles 3 times a week and 14+ one time a week).
The thing is, when I hit it I wanted to high five someone but I was the only one in the weight room.
I want it. All of it.
I AM BULKY BULKOLISIS.
-Pedro Sauer BJJ scientist-
The power rack alone is worth price of admission.
or even until i was like 18+ really
i didn't realize how cool all those sports thingys were
how silly i was as a younger fellow
that gym is boss
I just need a partner who will actually lift weights with me.
it is fucking hard. i tried doing deadlifts that way and could barely pull 225
I'm still feeling a little pain in my left side joints, pretty heavily at the elbow, less so at the shoulder and very minor in the knee.
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It's like doing hack squats with a bar in that you think you can do a lot more and then you find out how little leverage you have.
Secret Satan Click This!
What kind are you doing? Forward, behind the neck, dumbbell, arnold, etc?
it is tough to keep shoulders in neutral position without putting them into internal rotation to do the things they say
guess thats why i am doing the exercises eh
I've been doing 3x5 in all the Starting Strength lifts followed by exercise bike or Treadwall. It's been hard being regular, but I've managed at least twice a week every week and I'm still hitting 3 days a week here and there.
As of last lifts I'm sitting at:
205 deadlift (pleasing)
185 squat (I feel like my form is holding me back and I'm trying like hell to fix it)
135 power clean (intensely satisfying, my favorite lift)
115 bench (also closing in on big boy plates)
95 press (goddamn is press hard)
I'm going to start throwing in pull ups and roman chair stuff. Very exciting.
More on my bothersome squat form: There's a mirror in front of the squat rack, and watching myself, I look all lopsided. It seems like my legs are engaging at different times, so it's sort like I'm wagging a tail. Which seems like a lot of wasted effort. And I don't know if I have different ranges of motion in my shoulders, but it seems like I'm lopsided there too. And I'm struggling to keep my wrists straight. In short, it's a mess, and I feel like I need to start over from zero on the squat and retrain my brain on it.
But there's also good news! People think I'm losing weight (I'm not, just exchanging fat for muscle) and my clothes are fitting differently. I feel a lot better. And I'm not getting twinging pains in my chest anymore (that was a little scary).
I usually start with arnolds and free weight press, but by the time I get to the bar it feels like my left arm is going to dislocate, but I'm also not feeling like I've not worked out to failure
Secret Satan Click This!
This sounds like one you might need to talk to a physio about. There are plenty of exercises you can do to strengthen weak points in your shoulder if you know the area, but you shouldn't really ever get that feeling.
Secret Satan Click This!
Bench: 5/3/1
A: T-Bar Row/Squat - 4x8
B: Incline Bench/Lunge - 3x5
C: Pullover/Leg Extension - 3x12
D: Dips/Pullup - 3xfailure
Ab work in between everything
Day 2:
Press: 5/3/1
A: Upright Row/Concentration Curl - 3x10+
B: Neutral-Grip DB Press/Wide Grip Curl - 3x10+
C: Raises/Close Grip Curl - 3x10+
All curls done in power cage (praising self while saying "bro")
Day 3:
Sumo Deadlift: 5/3/1
A: Shrug 3x8 / Reverse Curl 3x10+
B: RDL 3x5 / Forearm Curl 3x10+
C: Hamstring Curl / Reverse Forearm Curl 3x10+
Ab work in between everything
Day 4:
A: Wide-Grip Bench 5x10 /Curls 3x10+
B: Bent Over Row/different Curls 3x10+
C: French Press/even more Curls 3x10+
D: Dips/Chin up 3xfailure
All curls done in front of mirror in power cage (shirtless, oiled)
Day 5:
A: Press (not set on what to do, but I do a lot of it all the same)/Squat 4x8
B: Upright Row/Lunge - 3x10
C: DB Press/Leg Extension - 3x10+
D: Raises/Hamstring Curl - 3x10+
Abs in between everything
It's fun enough, but I always feel like I could do a little bit more, although this is taking enough time out of my day already. I'm coming off a vacation so I should probably just stick with this and see if I burn out or not, but I just feel like I could be working harder. I'm giving shrugs, upright rows and behind the neck presses another shot this month and they're all working out okay, and I'm going to give cleans and front squats their time next month. If anyone has some fun exercises that don't begin with "Turkish" or "Zercher" I'm open to suggestions.
I had a really similar problem, step back and evaluate your posture. If you slump your shoulders forward, head pushed out in front a bit, it's probably a muscle imbalance causing the issue. Avoid shoulder/chest/upper trap work for a bit and focus on mid trap, rhomboids and lower trap along with some rear delt isolation work. Of course can't know for sure, and it's better to see a PT and have an evaluation but if it's not an option give that a shot for a month or two.
I AM BULKY BULKOLISIS.
-Pedro Sauer BJJ scientist-
I AM BULKY BULKOLISIS.
-Pedro Sauer BJJ scientist-