Gym/Lifting/Workout

Still funny

pulled up 315 on deadlift for 3 sets of 3. and have bulked up from 175 to 192 since the new year. but on "clean" bulk.

cardio burns my gainzzzz

Thanks man. The bar is actually a DHS. It has some serious whip and it spins so smoothly. I never lifted on anything better than a beat up bushing bar so getting under my first clean with it felt effortless.

i do crossfit in my backyard simply cause its the only fun way to workout for me

I don't think I've ever been jealous of anyone on NS until Cirillo. Legit setup.

those are some serious numbers. good work hah

http://articles.elitefts.com/nutrition/soy-the-protein-killer/

Take this article and all articles from T-nation or elite fts with a grain of salt. If you read the comments, you find people with actual medical backgrounds fact checking and raising counter arguments. Here is just one:

"Hmmm. I was intrigued by your citation #20 regarding protein digestibility of beef protein versus beef protein mixed with soy since you make a big deal of it.

So I went ahead and pulled the article from PubMed and read it. Evidently you only read the abstract. Rather ironic given your statement, yes? :-P

Figure 3 form the article contains most of the relevant data if you want to confirm for yourself, but here are the CORRECT study results:

True Biological Values:
Beef and Rumen Proteins: 82.0 and 83.8%, respectively.
Beef with vegetable protein (read soy): 68.8 – 79.8%.

That’s approximately a 10% drop in absorption. Not a 70% drop as you incorrectly state. Furthermore,the authors state that the Mean True Biological Values for both groups were not statistically significant."




The article is still great info, but people need to do thier own research as well to substantiate the information they put into practice.

Anyone else getting cut for summer? I've been cutting since january, 15 pounds down, feelsgoodman. Still got another 15 to go, goal is 175 at 10%. Gotta get them absssss

I switched my workout style yesterday but wont change my diet for another month or so

I've redeveloped my IT band issues so I'm out of the running game for the next two weeks while I heal. Real drag because I was almost at my goal of a 16-minute 5k.

I'm starting a new workout plan for the summer.

- Legs
- Push
- Pull
- Swimming or break
- Break

Repeat.


Pretty simple, nothing fancy.

In the past week or so I started a summer "cut." I have limited my alcohol consumption during the week and focused on eating more regular, complete, and healthy meals throughout the day. I have a terrible habit of skipping lunch at work when I'm busy and binging hard on junk food when I get home, so I have been packing myself lunches to eat the night before and I'm trying to snack on fruits and veggies only. I haven't changed much at the gym, though I am moving toward an increase in volume with slightly lighter weight. I'm using a modified version of Brandan Fokken's workout routine on Bodybuilding.com

I'm sitting at about 205 right now. Abs are visible when relaxed and I have pretty decent vascularity in my forearms and biceps, but I'd like to get down to 190-195 or so and get shrreddeeddddd, brraahhhh. I think it'll be doable if I take it slow. Cutting down the drinking is going to be the biggest factor for sure.

Do you not foam roll bra? Had the same issue, let it heal up and now I hit the roller everyday with some specific ITB stretching. Also I have been hitting my leg get pretty hard just so I can get my glutes up to par. No issues so far.

No, I never did foam roll. I've started, but I'm concerned I'm not doing it correctly (if that's even possible). I basically just balance the majority of my weight right on my hip, using my hands to steady myself. Then I just crawl my hands up so the foam roller goes down to my knee, then back up. Is that right?

Yeah, you got it. You just have to know what area to target ( check you tube, tons of tutorials). Just don't roll the joint, it's the only rule. Yeah, like even just doing some resistance band stuff, and body weight squats and lunges. ITB issues almost always come from glutes just not being strong enough. Just get dat lift bro.

Solid. Thanks for the advice, man.

I doubt anyone is interested, but the Jr. Pan Am weightlifting (olympic weightlifting) meet is this weekend. If anyone wants to see some seriously talented, ridiculously strong young people with incredible technique, check it out. Livestream here:

Sick, thank you.

And cut gluten and breads man. Makes a huge difference. I rarely eat bread and if I have pizza or something I'll feel inflated for 2-3 days

and drink water.


I can't do it though , I love juice too much.

Gotta be real careful with juice. Hidden sugar and flavors..worth it to ween off and go straight water and black coffee. Just my opinion though. Eat real fruit and veggies so you know what you're actually ingesting, ya know?

yeah im a bigger guy 5"9 175 and im a freshman in high school i play football and my coach is constantly trying to get us to lift and get bigger. but race motocross, and ski and you need to be light for those things i want to stay trim not have a huge chest and big biceps

as long as you're skiing and being active your body will adapt. You won't get too big for skiing.  That would take some serious months, if not years of bodybuilding to get too big skiing. Don't make excuses like that, if you don't wanna lift no one is making ya. 

it aint that haha im in the weight room all the time i bench 205 as a freshman but can you really throw dub corks and also be a highschool lineman?

sure, practice. The weight lifting is not what is stopping anybody from doing that. 

thanks for the input helps a lot

if you are 5'7" 250lbs, then yes you will be too big.

if you are 5'10" 200lbs you are a super athletic size.

How big do you think NFL DBs are? Tehy are all between 5'10" and 6'1" 200-220 lbs. they seem pretty damn athletic, huh? the stronger you are, the quicker you can move things...including your body.


with the amount of super intense outside activity you are doing, you will not blow up 60 lbs of pure muscle in 2.5 years. and its not like you cant stop gaining muscle at any instant if you feel you are big enough ahaha.

sweet, thats about my stats as well except i'm 195, 6ft 2.5"

195, 6 ft. Bulked up to it from 175 since the new year.

Fucked up my trap muscles in my back. Neck is going to be so stiff tomorrow

What happen?

Wish I knew. Doing some shoulder presses and just felt a twinge. I do it about once a year.

IDK if you already do this, but rolling out the knots in your upper back with a lax ball should help with this issue. It has made a large difference for me.


I have been in the gym about 4 times since Feb 1st due to work/education commitments- basically it came down to if i wanted to ski on powwder days i couldnt waste 2ish hours at the gym on weeknights. anyways, those commitments end in 12 days. Since Feb 1st i have dropped my calories to about 1/2 of what i normally eat and i can notice my metabolism has slowed a good deal.

I used to do this kinda thing in college wher i would totally shut down the weights/eating during tough semesters and then start it back up during easier semesters. I basically can do a complete transformation of putting back on 30ish pounds of pure muscle within 8 weeks haha. Its fucking great, i cant wait to start lifting again and start eating again, and start looking like an underwear model again.

Im thinking about running SS with a little more accessory work thrown in for the first 4 weeks, and then switching to a custom program i have used in the past with great success. see below-

(*'s refer to certain prehab things i do inbetween sets)

A (Legs)
10 mins cardio
Dynamic Warmup
Foam Roll
Paloff Press
3x10
Front Squat
1x10
1x6
1x2
5x__________________
5x__________________
5x__________________
Deadlifts*
1x10
1x6
1x2
3x__________________
3x__________________
3x__________________
Weighted Hip Thrust
10x_________________
10x_________________
10x_________________
Calve Raise
Lower Abs
3x15
Upper Abs
3x15
Static Stretching


B (Push)
10 mins cardio
BB Bench Press
1x16
1x12
1x10
6x______________
6x______________
6x______________
6x______________
BB Standing Press**
1x10
8x_____________
8x_____________
8x_____________
Lateral Raises
10x____________
10x____________
10x____________
Reverse Flys
10x______________
10x______________
10x______________
Skull Crusher
8x______________
8x______________
8x______________
8x______________



C (Pull)
10 mins cardio
Foam Roller
Weighted Pullup
1x15
1x12
8x______________
8x______________
6x______________
20 sec iso hold
Overhand Bent Rows
12x_________________
12x_________________
12x_________________
10x_________________
High Pull Machine
8x__________________
8x__________________
8x__________________
Face Pulls
10x__________________
10x__________________
10x__________________
Incline DB Curls
12x_______________
10x_______________
10x_______________
10x_______________
Cable Curls
12x_______________
12x_______________



D (Legs)
10 mins cardio
Dynamic Warmup
Foam Roller
Paloff Iso Hold
3x10
Bulgarian Split Squat
1x10
1x6
5x__________________
5x__________________
5x__________________
5x__________________
Hang Cleans
1x6
3x________________
3x________________
3x________________
Weighted Hip Thrust
10x__________________
10x__________________
10x__________________
Hamstring Curl
15x_________________
15x_________________
15x_________________
Calf Raises
12x_________________
12x_________________
12x_________________
Obliques
3x15
Upper Abs
3x15
Static Stretching

Youre a male, and you do these..? gay

you know how i know you dont lift heavy or have much knowledge regarding weights or athletic performance? the above comment.

19. I'm not super cut but I'm not chubby other hahaha. Guessing my BF is around 12%. I

Looks like your post was cutoff.

People tend to underestimate their bodyfat, or if they had it tested it was tested through unreliable means(skin folds, scales, etc). It doesnt matter though. all that matters is how you look and how you perform, im just asking so i can get an idea of where you are at currently. heres a quick guide to what different BF%'s look like FYI- http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/

Let's not forget the 20 pound dreamer "bulk" over 3 months.

qfe I am happy you pointed that out. Sometimes people get too caught up with numbers.. I've seen people weigh themselves daily and constantly count calories. That shit is bad for the mind.

weight can be a pretty important factor for a lot of sports and is a fair indicator of how well you're doing when bulking. but yeh i agree constant calorie counting and bmi are pretty obsolete in themselves

when bulking or cutting the scale is a great tool if used in conjunction with a mirror...but only if you arent a newbie, or trying to do a body recomp.

When someone is chubby and out of shape, and then starts going to the gym i would highly suggest NEVER stepping on a scale. This person will be losing fat and gaining muscle which will equal a net 0 weight change(or sluggish scale movements). This leads to a defeatist attitude, and a loss of motivation. All someone like this needs is a lack of clothes, a mirror, and a logbook of their strength/cardio increases.

I dont really ever use a scale other than just for kicks...kinda like how i dont measure how tall i am anymore unless ive been waiting in the dr's office for more than 5 minutes and am bored. All you really need IMO is a mirror. Your performance in the weightroom or your activity of choice will tell you the rest of what you need to know.


I am not speaking on competitive sports here. those will require a much more dialed approach.

Based on those pictures I'm probably closer to 15%. Bench 110 kg, squat 145 kg for 2 reps. Not sure of my max deadlift or clean.

if you can truly squat Ass To Grass 320lbs that is pretty darn good. I wouldnt doubt it though, skiers tend to already have advanced strength in their legs and core prior to lifting.

post your current lifting program(set/rep scheme, and splits) along with what your diet looks like on a typical day and ill be able to actually offer some advice and critiques if you still want to hear it.

Man, just thought I would throw it in there. So I've been prepping for the wildfire season. Basic lifting and cardio combo ( I have no interest in getting big....just need to function at work, which will give me the shape I want anyways)..

Been mostly running and rowing for cardio....but also throwing an alternate work out for cardio. Basicly I have been hiking the steepest stairs I can find while having a weighted pack on my back. No running, just walking....but with longer work out times , and progressively more weight in my pack.

For runners with leg strength problems, and speed issues...you have to hit this up.

thats a great way to get after it. its also really easy on the joints if you are only going up the stairs(ie slide the bag on the handrail down with you while you walk back down the stairs)...the downhill is god-awful for your knees. Remember that training should have a near zero chance of injury- what you are training for should be the injurous activity. you dont want to beat your joints up while training, thats counter productive to your goal- to be a fucking survival machine when you are in the shit.

I imagine you will also be carrying heavy shit in your hands? Try loading up 2 packs and doing the same stairs while holding 1 bag in each hand. You may have to wrap the handles in towels to make them a little thicker. FArmer walks will build your GPP and also build a strong upper back which is termendoulsy useful in any and all facets of intensive activity.

Yeah, on my arm day I rock the farmers walk with the bumper plates. Dat grip strength. I start labor work during the day at the ski hill I work at l. So walking up and down the hill on foot with gear helps a ton, that's why I just do that. I don't want to over load right before the season. I never thought about having something in my hands though. That's a great idea. There are a few cinder blocks around that would work. Right now my pack is pretty light, just 45 lbs, but I'm working up to hose pack weight ( around 55 lbs). I'm not really too worryed for work though, I have seen some unfit heavy dudes do wildfire. I just want to enjoy being on the line, and struggle less then last season.

Do you work fire? Sounds like you know how to roll.

Might as well chip in here since the thread seems to be taking off.

I think I did the first 7 weeks of smolov if I remember. It was brutal though and the volume was killing me towards the end.