FitnessBore - 2018 edition

[Olivia Wilde Homo]

limit carbs and burn weight like it's silly.

i've bene stuck i nthe 220s for like 2 months now but tbf i've eaten shit almost daily out of depression / being injured. but i mena as logn as i dont break into the 30s im all set mentally.

i came across a old photo the other day of me, i couldnt even recognize the person

Code: [Select]

http://i30.photobucket.com/albums/c343/bcnhf/update.jpgi mean look at dat shit on the left unacceptable dunno how i went through life like dat. oh well.  dats me on the right about a couple weeks ago

ps hiding this as code cuz i dont want to be a poster boy for carb counting or dieting im not proud im shameful of where i was and im happy to be relatively normal but still fat

Great progress.  Now that you're about half the weight, do you still dig fat chicks like you used to?

[MyNameIsMethodis]

ya even more. i love a nice PAWG

[Mupepe]

Pics?

[chronovore]

Oh lord I am a fat and gross these days.

Was it the holidays?

For me, I thought it was the holidays. But I'm having a wee bit of trouble getting back on the horse.

Well, more like a pony.

[Mupepe]

I switched to carb backloading and uhh... yeah it hasn't worked out well.  I was in the middle of a 5/3/1 cycle so I was happy with the gain train rolling, but I felt too disgusting and wanted to cut some weight and the carb cravings were just insane.  A month is too long to take off.  So next week when my deload week starts I'll switch to Carb Nite Solution for some weight loss until I lose about 15-20 lbs (should be 2-3 weeks).  I'll do my deload week as scheduled by 5/3/1 and then the next two weeks will be reverse pyramid training making sure to maintain my 1RM and after I get down to a non disgusting weight I'll get back on the carb backloading.

[Mupepe]

Is that like a nitric oxide supplement? I got a free sample of t-1911 a few years ago from a sponsor on bodybuilding.com and yeah they definitely work to an extent. The t-1911 might as well have been Viagra. It was ridiculous.

[Mupepe]

I've just been doing barefoot. I plan on getting some of the recommended shoes from this thread soon.

[Mupepe]

Fuck! I'm gonna have to reset squat again. 2 weeks ago I started training for the winter olympics thing at my company. Basically a ton of cardio. I tried to adjust my diet to compensate, but I just failed on my attempt for a third rep at 270. Fuck. Considering two weeks ago I got 3 at 280 I am pissed. I didn't even wanna do this but I was recruited by management and fuck if I am going to tell them no.

[Mupepe]

You motherfucker

[Mupepe]

How long are you guys resting between sets?

[Mupepe]

Thanks.  I've generally kept my 5/3/1 sets at 3 minutes.  I'm thinking about giving myself more rest and retrying my sets next week.

I failed on bench press today too.  It was my 5 week and I got 5&175, 5@205 and only 4 @230.  Considering I got 3 @ 240 on my last cycle I'm getting pretty frustrated.  This extra cardio is killing me.  It seems to be only at the top end that I'm losing though.  My 205 set was cake.  I think I could have easily done ten.  But I was just so gassed after my third rep of 230.  Bleh.

[Mupepe]

Well that's a depressing reality to face

[Boogie]

I'm trying to get back to sub-190lbs after two months away living out of a hotel room for work, and then the holidays.

Was about 188lbs in Mid-October, and about 204 lbs at New year's. At 194 now.  It don't come off quick.

[Oblivion]

omg. Something awesome happened just now. I come into work wearing a t-shirt, which I normally don't wear (t-shirts in general) and one of my attractive female co-workers looks at me, pokes me in my chest, smiles wryly and says "very nice" before walking away.

Motivation to work out just jumped a hundred fold.

[Your Stalker]

You were sexually harassed!

[Mupepe]

What is this feel? Envy I think. Gatdam

[Mupepe]

I need a foam roller.  The ones at my gym smell     Is there generally a difference in quality or will a cheap one do?

My OHP and deadlift are still going strong.  No reset necessary for them thankfully.

[Mupepe]

Yes.  And it led me to think about my need for a foam roller.  Look, I'm not trying to get fancy, mister.

[Boogie]

Fuck! I'm gonna have to reset squat again. 2 weeks ago I started training for the winter olympics thing at my company. Basically a ton of cardio. I tried to adjust my diet to compensate, but I just failed on my attempt for a third rep at 270. Fuck. Considering two weeks ago I got 3 at 280 I am pissed. I didn't even wanna do this but I was recruited by management and fuck if I am going to tell them no.

I will be stronger than you soon.

5 reps at 295 just now. 

[Boogie]

But I still shake my fist at your "barely visible" abs 

[Steve Contra]

The Merrels came. I love these! They are a little less flat on the bottom than the New Balance Minimus Trails so they mimic barefoot a little better. They seem to be of great construction—much better than my last pair of New Balances. If you're looking for a barefoot-style trail runner I highly recommend these. They definitely seem to be better at what they are supposed to be i.e. trail running. When you wear them you just want to get on the balls of your feet and take off.

Which Merrels did you get?

[Bildi]

Hmm, that Super Nova Ball looks.... relieving.

I love my foam roller, but my butt/lower back/hammies can always use more.  This looks like this could be a handy tool in the arsenal. 

No pun intended.

[Smooth Groove]

I weighed in at 190 today. Up 22 lbs since summer 2012 and officially overweight according to BMI. I've never hit 190 before! I'd like to gain 5-10 more lbs then cut down 10 and be huge and ripped. For an idea of my body composition I'm at a 44 1/2 inch chest and 34 inch waist. My abs are barely visible.

Pic:

spoiler (click to show/hide)

[close]

Good job, breh.

Looks like you barely gained any bodyfat. 

How long have you been on 5/3/1?

[Smooth Groove]

Fuck! I'm gonna have to reset squat again. 2 weeks ago I started training for the winter olympics thing at my company. Basically a ton of cardio. I tried to adjust my diet to compensate, but I just failed on my attempt for a third rep at 270. Fuck. Considering two weeks ago I got 3 at 280 I am pissed. I didn't even wanna do this but I was recruited by management and fuck if I am going to tell them no.

I wouldn't bother resetting.  Your legs are probably just tired from all that running.  Whenever I play too much basketball, my squats also drop considerably.  Usually, I can easily do 5x275 ATG but even 1 rep is a struggle if I've been playing too much. 

One thing that I found to be really useful in maintaining or improving a lagging squat is to simply squat more often.  I've been squatting at least 3x a week.  There is no fixed sets except for doing at least 1 rep with 315.  On the days I feel good, I'll go for a higher weight for my last rep or do more reps for sets at 285-305. 

I was skeptical when I read that many Olympian weightlifters squat 3-5 times a week but my legs surprisingly recovered very well.  I haven't tested out my true max but 315 feels easier than ever.

My deadlifts have also gone up even though I put very little emphasis on them.  I think it's due to switching my squat from mid-bar/slightly below parallel to high-bar/fully ATG.  When I deadlift now, it's much easier for me to use my glutes to drive the weight from the ground instead of over relying on my back. 

[Mupepe]

Fuck! I'm gonna have to reset squat again. 2 weeks ago I started training for the winter olympics thing at my company. Basically a ton of cardio. I tried to adjust my diet to compensate, but I just failed on my attempt for a third rep at 270. Fuck. Considering two weeks ago I got 3 at 280 I am pissed. I didn't even wanna do this but I was recruited by management and fuck if I am going to tell them no.

I wouldn't bother resetting.  Your legs are probably just tired from all that running.  Whenever I play too much basketball, my squats also drop considerably.  Usually, I can easily do 5x275 ATG but even 1 rep is a struggle if I've been playing too much. 

One thing that I found to be really useful in maintaining or improving a lagging squat is to simply squat more often.  I've been squatting at least 3x a week.  There is no fixed sets except for doing at least 1 rep with 315.  On the days I feel good, I'll go for a higher weight for my last rep or do more reps for sets at 285-305. 

I was skeptical when I read that many Olympian weightlifters squat 3-5 times a week but my legs surprisingly recovered very well.  I haven't tested out my true max but 315 feels easier than ever.

My deadlifts have also gone up even though I put very little emphasis on them.  I think it's due to switching my squat from mid-bar/slightly below parallel to high-bar/fully ATG.  When I deadlift now, it's much easier for me to use my glutes to drive the weight from the ground instead of over relying on my back.

Hm. I might do that. I might just throw some squats in. A couple of sets a few times a week at like 75% of my 1rm

can't hurt at this point. Everytime I throw in cardio I seem to get stuck back at the same place. I've been here since like October now. At one point I was able to do 3 reps @ 310 before I did the last work event in October

[Smooth Groove]

What do you mean when you say fully ATG? Is your ass touching the ground?

My hamstrings touch my calves with my torso almost fully erect.  It's almost like I'm sitting.  I also do some pause squats and hold my position at the bottom to see if I could go any deeper. 

My stance is also narrower than when I did mid-bar.  I used to be go with a wider than shoulder stance so the range of motion was smaller.  Now I'm always at shoulder width with toes slightly pointed out.

Hm. I might do that. I might just throw some squats in. A couple of sets a few times a week at like 75% of my 1rm

can't hurt at this point. Everytime I throw in cardio I seem to get stuck back at the same place. I've been here since like October now. At one point I was able to do 3 reps @ 310 before I did the last work event in October

You can do it for sure.  This is the video that inspired me to train harder,

[El Babua]

Wish I could squat more than I do now. When one issue disappears, another one makes its presence felt. 

[Smooth Groove]

Just work on flexibility or rehab if you can't squat properly right now.  You'll get there eventually. 

Work on being good at bodyweight squats first and then box squats with light weights.  No point stacking up the weight if your range of motion is limited. 

[Mupepe]

What do you mean when you say fully ATG? Is your ass touching the ground?

My hamstrings touch my calves with my torso almost fully erect.  It's almost like I'm sitting.  I also do some pause squats and hold my position at the bottom to see if I could go any deeper. 

My stance is also narrower than when I did mid-bar.  I used to be go with a wider than shoulder stance so the range of motion was smaller.  Now I'm always at shoulder width with toes slightly pointed out.

Hm. I might do that. I might just throw some squats in. A couple of sets a few times a week at like 75% of my 1rm

can't hurt at this point. Everytime I throw in cardio I seem to get stuck back at the same place. I've been here since like October now. At one point I was able to do 3 reps @ 310 before I did the last work event in October

You can do it for sure.  This is the video that inspired me to train harder,

damn. Thats a helluva video

to work on my flexibility I started doing pause squats on the 5x10@50% part of my 5/3/1 BBB. It made ATG much easier.

[El Babua]

Just work on flexibility or rehab if you can't squat properly right now.  You'll get there eventually. 

Work on being good at bodyweight squats first and then box squats with light weights.  No point stacking up the weight if your range of motion is limited.

My flexibility problems are gone now. Was diagnosed as just lumbar strain. I've switched to high bar squats and am up to 165x5. In fact, I go almost to the same depth you've described yourself doing them (I stop right when I feel my calves touch my hamstrings).

Problem is that the area between my lower back and ass crack has something fucking with it. Pain around the center and especially the lower right side, along with what seems to be minor nerve pain below my right knee and foot.

I started noticing it after heavy leg presses gave me major pain there. Deadlifts don't make the area feel as bad surprisingly, sometimes it's even therapeutic if I'm pulling light weight.  Would love to see a physical therapist or even a non-free clinic doctor to get to the bottom of this, but my Obamacare ain't kicked in yet.

As for now, I might just stick to lighter weights and not go as deep as I do now. Gonna take a week off heavy compounds starting Monday and see how I feel.

[Mupepe]

That pain you described sounds like a sciatica strain. I got one from doing leg press with bad form (curving lower back while pressing). It can go from your lower back and down your legs.

[El Babua]

That pain you described sounds like a sciatica strain. I got one from doing leg press with bad form (curving lower back while pressing). It can go from your lower back and down your legs.

Thanks, that might be it. Edit: Even down to the bad form lol

What did you do to treat it? Just rest and rehab? I'm hoping it's not because I have a herniated disc.

[Mupepe]

Yeah. Just rest and rehab.

I followed bill starr's (I think thats his name) rehab program. Its basically 3 sets of 25 squats everyday starting with just the bar and focusing on form. Add 5 lbs every day. Once you get to 100 lbs bring it down to 20 reps.

it took about 2 to 3 weeks before I felt good and I just started up on a regular program after that with low weight, slow progression and shooting for excellent form.

[El Babua]

Thanks. I think I read about it a while ago.

Yeah, best I reset and rehab next month. Felt really weird after squatting this past Monday. Like I was one bad set away from snap city.

[Mupepe]

Best of luck dude.  Mine taught me a really good lesson and afterwards my squat came back stronger than it had ever been because I focused more on form and stopped trying to brute my way to new PR's. 

[Mupepe]

Goddamn.

those are beast numbers dude. I'm gonna get to a decent weight again and then I'm comin for your PR's, brah.

[Mupepe]

Goddamn. Nice job @ 300 bench dude. Thats no fucking joke. Trying to do all those PR's in one day especially after doing already the other day definitely sucked some juice so you're gonna nail that shit for sure on Tuesday. Rest up, bro. You're kicking ass

[Mupepe]

Ouch. Lesson learned though I'm sure. Nice v taper tho, brah

[Mupepe]

What's your diet like these days? Still primal?

[El Babua]

Ouch

Daps on the PRs though

[Mupepe]

Homemade ice cream and pizza?

[Mupepe]

Shiiiiiit. Seems to be working pretty well for you. Your gains are great and you're not fat. :thumbsup   

[Smooth Groove]

I just tried to squat how you are describe with just my bodyweight and it is tough. That far in the hole my chest just wants to (and does) come forward so bad. I squat low bar so not a huge deal but I still want to improve. Any tips for improving mobility there?

Some good tips here,

http://www.biomechfit.com/2013/03/05/squat-neutral-spine

I like to practice by grabbing a door knob with both hands and then squatting down while keeping my eyes forward.  I'll also hold the bottom position so I can get used to being that deep when squatting.  It gives me a good stretch and lets me know what muscles are tight and need some foam rolling. 

In the gym, I like to warm-up by hanging from the barbell and then just squatting down, kinda like an overhead squat except the bar is still in the rack. 

[Smooth Groove]

Benched 300 today.

Long time goal met, but it doesn't feel as good as I would have hoped. I started by trying to deadlift 425 and 415, both of which wouldn't budge. I got that bench PR and felt so good I went over to the squat rack to knock out 295 and be in the 1000 lb club. A buddy was using it but let me work in and in my haste allowed myself to use the wrong bar (skinny), let it sit one peg too low, and didn't adjust the safety bars at the bottom. He came behind me to spot which made me uncomfortable as well. I got in the hole with 295 and just dumped it. Didn't even try to stand up. It wasn't the best bail I've ever done and the bar slid down my back and the outsides of my knees are a little sore now. I shouldn't have gone for it. My CNS was probably too taxed. Oh well. I'm going to rest tomorrow and eat a shitload of carbs and get it on Tuesday.

Don't feel too bad.  A few months ago, I was stuck under 275 after 1 or 2 reps even though I've already been repping with that weight for several weeks. 

Your overhead press is beastly.  300 bench or 415 deadlift is pretty common for an experienced lifter at your size but 200lbs is extremely rare. 

Have you tried doing muscle ups or any advanced calisthenics lately?  There seems to be a high correlation between military press and muscle up motions. 

[Smooth Groove]

In terms of my own goals, I've decided to join a gym that is completely focused on Olympic weightlifting.  I found a nearby gym that is operated by a student of Tommy Kono, a legendary weightlifter and bodybuilder, http://en.wikipedia.org/wiki/Tommy_Kono

I thought of joining a Crossfit gym, especially since I've heard Crossfit gyms have plenty of hot chicks.  What concerned me was that many Crossfiters, even the competitive ones, seem to have pretty bad form.  I want to learn it right and not just brute force my way through technical difficulties.  I don't know if it's realistic but I hope to  snatch my bodyweight by the end of the year. 

[Mupepe]

Good job man! I'm super jelly

[Smooth Groove]

I just had my first training session at the Olympic weightlifting gym.  It was fun but much tougher than I expected.  All the little muscles in my legs are sore from learning how to maintain proper posture. 

All we did were back, overhead, front squats and a few mobility drills.  I learned that I'm not nearly as flexible as I think.  My posture is good up until parallel but then my torso is not erect enough below parallel.  I usually put my weight on my heels but the coach wanted me to put my weight mid-foot and drive my hips forward at the bottom.  It's hard to describe but I'm basically folded at the bottom with my chest up and pushing my knees out. 

I also have to stop deadlifting since the proper start position for an Olympic pull is completely different.  My muscle memory keep messing me up because I keep trying to seat back too much instead of keeping my shoulders over the bar. 

All in all, it was a great experience and I really got to see why Olympic lifting is so much more technical than traditional weightlifting. 

[El Babua]

So apparently a few friends decided to throw a fun meet. Basically set up with three teams competing in bench, squat and dead on March 31. The team with the highest overall total wins. Haven't seen them there at the gym like usual because of work, but the team I've been put on are expected to win. 

[Boogie]

I don't really push myself on my lifting anymore, since building more strength hasn't really been my goal, but all the talk over the past couple weeks here about personal bests and the like encouraged me to push myself a little more today.

Hit 3 reps at 325 on squat today.  But damn did the 3rd rep feel scary, lol

Edit:  my bench is not so hot though.  2 reps at 245

[Boogie]

My god damned wife squatted 140 yesterday!    The video is on my Facebook page.

Are you....encouraging us to ogle your wife? 

[chronovore]

Hot damn, I just dropped in because I thought this might just be the Mups and Biz show, glad to see other people in here as well.

I'm only just now coming back to exercising, after willingly taking off the end of December, then inadvertently taking the whole of January off. A week in California gave me my gut back, so now I'm going back to (mostly) macrobiotic and exercising. Wish me luck!

[Mupepe]

You can do it chrono! Resist the urges!!

[Smooth Groove]

So I started learning the full snatch motion and jerk today.  I didn't do that great because my whole body was sore as hell from learning how to maintain correct posture.  My hips, knees and ankle joins are especially painful from moving them through the full range of motion.  It's amazing how tired I am getting from just doing motions with a barbell or squatting at most with 165.  It feels like I'm starting all over again. 

Before, I was probably squatting closer to this, which is deep but not erect enough




My coaches are getting me to squat like this, which requires much more mobility through all the lower extremity joints,




Training like a Olympic weightlifter has tremendously increased my body awareness.  I can almost feel every little kink and restriction in my body.  Before I would just deal with a restriction by subconsciously overcompensating elsewhere but now I'm aware when something is not moving or being stabilized properly. 

It's painful right now but I can already feel my joints becoming more mobile.  Hopefully, I'll start loosening up and things can go a little faster. 

[chronovore]

You'll never make it.

:'(

You can do it chrono! Resist the urges!!

(Image removed from quote.)

Why is one third of this guy's body not prolapsing out of his anus?

[chronovore]

I thought maybe a cork.

[Mupepe]

Today was the winter olympics thing for my job.

last time was stressful but not extremely physically demanding. This time was killer.

last time we moved 5000 lbs 25 yards. This time we moved it 25 yards five times. And on top of that we had to coordinate by only moving odd weights or weights more than 25 lbs. Crap like that. All sorts of weights. Plates, dumbbells up to 125, bars, etc.

me and 2 others ran 2.9 miles at a 10% incline in thirty minutes and 20 seconds.

we had ten events like this total. I am exhausted

[Rufus]

Ross Enamait reposted this today. It's been a while since I read it, but I still think it's great even though i've never cared for Henry Rollins.

http://rosstraining.com/blog/2009/12/04/iron-and-the-soul-by-henry-rollins/

When he talked about vanity I thought "Yukio Mishima" and then he goes on to actually mention him.

[Oblivion]

Good news, fellas. I reached a new milestone today. Since I started going to the gym and eating better back in August, I have now gained 30 lbs. I am now at a decent 150 lbs.!

Of course, I still have a bit to go. I'm 5'11" so at 150 lbs, I'm actually at the minimum BMI for someone of my height. But regardless, progress! Woo!

[TakingBackSunday]

I come in this thread one fucking time on a whim

fuck you dude.

[Oblivion]

Woo! Not sure what the hell's been going on, but I've upped the weight on my squats every single time for the past 3 workouts! (yeah, yeah I know you're supposed to be doing that anyway, but I hit a plateau a while back)

Now I can do 145 lbs., and I did so, surprisingly, without much difficulty. I'm almost about to start squatting my weight pretty soon.