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When the bar comes off your chest... don't stop [Weightlifting thread]
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People get too hung up on calories, imo. If you are busting your ass, just make sure you are hitting close to the right ratios for macros and keep eating.
Anyway, just finished my last workout for the year and am about to jump on the train to head home and see the family. Merry Christmas bigmen and women. Enjoy some rest and some food and we'll light it up with some heavy stuff next year.
Enjoy your Christmas everyone.
1. Leg day (squats, leg press/lunges, leg extensions
2. Chest day (Bench press, DB incline press, DB flies)
3. Shoulder day (Deadlift, Press, front raises, side raises)
4. Back day (chin-ups/lat pulldown, DB rows, DB curls)
I've also increased my reps to 3x10 and I've added 20 minutes of cardio at the end before I go home. After a couple weeks, I have already noticed a HUGE difference.
I was getting antsy yesterday to get back in the gym and make up for lost time over the weekend (because the gym was closed for Christmas), so in addition to my regular 5-Hour Energy, I also drank a small Red Bull.
And found that I was so jittery that my arms were literally shaking as I tried to bench or do DB work. I sat in my car listening to podcasts for about an hour, waiting for it to wear off, but no luck. I went home, took a nap, the came back to the gym at night to finish my chest day.
tl;dr: I'm so fucking dumb.
About three months ago, I started hitting the gym. I started with a kinda, I dunno, wussy 'this is hiw you get not lame' routine that a trainer cooked up for me. It was the kind of thing you see getting handed out to middle-aged folks and fat people (I'm neither), but it helped. A lot.
I'd set my goal at losing 15lbs(down to 185) and cutting to about 15-18% body fat(from 23%). Even after adding upped protein to my diet and switching to a 5x5 style routine, I've managed to hit my weight goal, though I float around it a bit by about 5lbs. As far as the body fat goes, I have no idea yet, but I DO know that I can see actual abdominal and lat muscle.
Now, I'm staring at my next set of goals. I established them those three months back: go from 15-inch biceps, to 20 by june, and have defined, serious pecs; actually, I'm looking to start actually bodybuilding. Baasically, I'm going to have to switch from yuppy workout to an actual weight training regime. I've already added an inch to my bis, but...I'm fuckin scared, honestly. I'm afraid I'm gonna meet with this trainer, and I'm gonna have nothing to bring. Like, even though I'm aware that I've upped all of my lift weights so far, he's just gonna be like 'nah, you're a bitch- never gonna be swole.' And, uh... this is pretty much the most important thing going on in my life. I mean aside from keeping my job and roof.
Like, I look in the mirror and see good stuff. But I'm scared. This is all I really care about.
Sorry, bigbros. I don't have anywhere else to say this stuff.
XBL: DexHavok
XBL: DexHavok
Give it everything you have, don't measure yourself against anyone other than yourself, and be willing to be patient. You'll get there.
Hit a nice new PR on bench today (actually did two reps so I can go heavier, which is nice) and a new PR doing 5x3 front squats. Good day.
My little brother is horrendously out of shape
He is twelve, and I know that's young to do any sort of workout routine or anything, but I got him a year's membership at my gym
I also started him on weight watchers
But mainly, I need to know what to have him do there with me
What, for how long, etc.
Also, I got my dad to sign up too. I was wondering if anybody had any of Tube or Wook's old workout routines lying around for me to give to him.
For my dad, he's not gonna stick with the gym for long. He has a very busy, active job so he stays pretty healthy aside from his gut, and he doesn't drink so he's mostly fine.
I just wanna keep them occupied and interested for as long as I can
I know just bringing him and being like "okay hop on the eliptical while I go lift" isn't gonna do much for him, and the last time my dad came to the gym with me he just messed around on the machines for an hour
But He bought a year and I bought my little brother a year and I plan on making them use it.
Finding things he's interested in is tough. He pretty much only plays video games all day, every day. He's incredibly unenthusiastic about coming to the gym with me tomorrow.
And what he does eat is horrible.
I'm gonna have a talk with my dad and see if I can be in charge of the grocery shopping from now on.
The main issue is that he is a complete pothead so he likes to buy tons of munchies. I'm not sure how to offset that, it's not really my place.
So I just gotta make it clear to my little brother that we aren't gonna partake in that shit anymore.
We'll run on the treadmill for fifteen, twenty minutes, I'll introduce him to the machines, make him do a few reps on each
But I wanna come up with a routine for him, cuz it'll be easier to stick to if we go on the same days each week and there's more of a plan to it
I dunno. Being responsible or someone else's fitness is making me really nervous.
Does your gym have a basketball or racquetball courts? Could you get your brother to run around and mess around with that? It's fun and doesn't feel so much like exercise.
Also people need to quit bringing cookies in, they'll be the death of me. I told myself that every day that I ate office sweets that I'd have to use the bathroom on the top floor and take the stairs up to it and that's six long ass staircases. I've done it twice already and my legs are en fuego.
Haha yeah that's why I was hoping someone had one of Tube's old workout routines lying around.
Nah this place is pretty much just straight up cardio and free weights, unfortunately.
Hockey aside, just focus on having the food in your house be as good as possible. You can't control what he does away from home, but you can try to influence it as best as possible. Hell, teach him how to cook real good food. Chicken alfredo isn't the best thing in the world for you, but it's certainly better than mountain dew and cheetos and relatively easy to make while tasting good.
Go Here, click on "Training Programs," see what looks good. Get hooooooge.
I'd start with the basic Starting Strength program if he hasn't already been lifting.
My introduction of sriracha into his life has helped since that stuff makes anything taste good.
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
Workout B
3x5 Squat
3x5 Press
5x3 Power cleans
Workouts A and B alternate on 3 non-consecutive days per week.
So monday he does A, 3 sets of 5 reps at whatever weight he can do that at and so on?
Then wednesday he does B?
Then Friday he does A?
Am I reading that right?
It's simple and short and that's the point. If you add weight each workout then it definitely gets challenging and rad.
I mean he used to play football in high school just like me but he's been out of practice for a while
Just wanna ease him back in
Or do you just do that and call her good for the day?
I'm hoping my little brother takes to it like I did and wants to explore weightlifting, cuz having a little brother for a lifting buddy would be cool before I move away
Dead Prez would like to offer their two cents.
you know if you want i can set a "challenge" thing starting in like january
i dunno how that works
anyway i took the holidays off because i'm a bum and was home and i had horrible indigestion all week so i couldn't eat or shit
excuses excuses