iRO Wiki

The Fields of Midgard => Off Topic => Topic started by: Scyber on January 15, 2012, 04:39:58 PM

Title: iROwiki fitness challenge
Post by: Scyber on January 15, 2012, 04:39:58 PM
Requirements: A clear before and after picture.
The contest will conclude on July 15, 2012.

Prizes: SOME CUTE HATS AND SHIT. Maybe I should think of something better than this. I'll put Grapes in charge of the ingame stuff if he makes it out of the hospital. Feel free to donate.

Why? I just read that old fitness thread, and besides being utterly horrified with what people believe to be true, I noticed that 99% of the people posting in it didn't do anything for longer than a month.

I will give out full working advice and help to anyone interested in receiving such. I have made myself ineligible to win as even I find it unfair that I win everything I do.
Title: Re: iROwiki fitness challenge
Post by: Ralis on January 15, 2012, 05:08:15 PM
But... But I'm proud of my nopack. =(
Title: Re: iROwiki fitness challenge
Post by: Murray on January 15, 2012, 05:27:16 PM
I'm guessing you're doing this to see Ralis all oiled up huh.

edit: LOL AND HE POSTS BEFORE ME
Title: Re: iROwiki fitness challenge
Post by: Liberius on January 15, 2012, 05:29:24 PM
BUT WHAT IF WE DONT PLAY RAGNAROKS?!?
Title: Re: iROwiki fitness challenge
Post by: Ralis on January 15, 2012, 05:38:51 PM
Well, for a fitness contest, isn't not sitting on your ass to play a game considered a good thing?
Title: Re: iROwiki fitness challenge
Post by: Scyber on January 15, 2012, 06:05:20 PM
Quote from: Liberius;1203120
BUT WHAT IF WE DONT PLAY RAGNAROKS?!?

Excellent point. I'm thinking of something.
Title: Re: iROwiki fitness challenge
Post by: Dechant on January 15, 2012, 06:17:02 PM
Pictures don't indicate someone's level of fitness.
Title: Re: iROwiki fitness challenge
Post by: L a h e e n on January 15, 2012, 06:30:08 PM
Quote from: Dechant;1203136
Pictures don't indicate someone's level of fitness.


rename to irowiki glamour shots challenge :monocle:
Title: Re: iROwiki fitness challenge
Post by: tarka on January 15, 2012, 06:32:13 PM
or iwiki motivation to unfat yourself challenge. i'll play, expect a b4 pic tomorrow,
Title: Re: iROwiki fitness challenge
Post by: jaded on January 15, 2012, 06:39:17 PM
Could use the standardized physical fitness test we use in the Army.
Title: Re: iROwiki fitness challenge
Post by: Scyber on January 15, 2012, 07:37:52 PM
Quote from: Dechant;1203136
Pictures don't indicate someone's level of fitness.


Quote from: tarka;1203142
or iwiki motivation to unfat yourself challenge. i'll play, expect a b4 pic tomorrow,


I see one of the two people I just quoted is able to add 2 and 2.
Title: Re: iROwiki fitness challenge
Post by: Altana on January 15, 2012, 08:28:44 PM
(http://a7.sphotos.ak.fbcdn.net/hphotos-ak-ash4/320954_10150381016609744_541604743_9945358_1761870398_n.jpg)
Title: Re: iROwiki fitness challenge
Post by: John on January 15, 2012, 08:37:10 PM
(http://img685.imageshack.us/img685/7139/fitnessyeahhhhhh.jpg)

:D :D :D
Title: Re: iROwiki fitness challenge
Post by: Ankle Snare on January 15, 2012, 08:49:53 PM
refreshing thread until tarkaboo posts.

LOL
also, shaun -- you already know i'm doing this.
Title: Re: iROwiki fitness challenge
Post by: Murray on January 16, 2012, 01:03:53 PM
Not trying to troll here, I think this image is pretty relevant to this:

(http://imgs.xkcd.com/comics/exercise.png)
Title: Re: iROwiki fitness challenge
Post by: Scyber on January 16, 2012, 03:26:40 PM
Remember to take your before pictures! No need to share them until June, but you should keep a reminder for yourself of what you've accomplished!
Title: Re: iROwiki fitness challenge
Post by: Laz on January 16, 2012, 09:23:31 PM
http://bodyspace.bodybuilding.com/Hazrd26/

Haven't updated it in a few months but dedication is the key kids (190 now). I workout at home with powerblocks, a pull up bar, resistance bands, and a heavy bag. No excuses bitches.
Title: Re: iROwiki fitness challenge
Post by: Torchd on January 16, 2012, 10:23:05 PM
I had 2 interventions last year and couldnt go to the gym at all, i got a cataract ( idk if thats the name of it, that eye thing old people get) removed on december and ill be able to go to the gym next week, so i guess im in.
Title: Re: iROwiki fitness challenge
Post by: Boni on January 17, 2012, 04:43:00 AM
oh this is cool. except I have gained like 10lbs of fat and have zero motivation to work out, let alone cut :(
Title: Re: iROwiki fitness challenge
Post by: Sora` on January 17, 2012, 05:41:06 AM
Who the fuck needs a gym... all you need is motivation
[ame]http://www.youtube.com/watch?v=8SbXgQqbOoU[/ame]
Title: Re: iROwiki fitness challenge
Post by: Murray on January 17, 2012, 06:53:55 AM
The "How to get laid" thread should be merged with this, since it's the same :p
Title: Re: iROwiki fitness challenge
Post by: Boni on January 17, 2012, 10:28:10 AM
Nah. If you wanna get laid, buy oversized jeans and hoodies, a baseball cap and a skateboard.

Shutting down the computer and going out might also work for some :monocle:
Title: Re: iROwiki fitness challenge
Post by: Scyber on January 17, 2012, 11:59:48 AM
Quote from: AtlasThunderbeef;1203708
The "How to get laid" thread should be merged with this, since it's the same :p


No one sticks to something long term that changes their life to get laid. I'm not saying it can't start that way, but it's not a good enough reason for someone to keep going for the rest of his life.

Quote from: Boni;1203697
oh this is cool. except I have gained like 10lbs of fat and have zero motivation to work out, let alone cut :(


You have six months. Just workout. You don't gotta worry about cutting or anything else. Just doing something will save your life when a bear breaks in during the snowstorms and you would otherwise die.
Title: Re: iROwiki fitness challenge
Post by: Uyuni on January 17, 2012, 12:20:25 PM
why not? will try!
Title: Re: iROwiki fitness challenge
Post by: Boni on January 17, 2012, 12:45:31 PM
Will try my best :D doubt I'm taking any before pics but if there are any results in 6 months, they're noticeable even without the before pic.It's sad knowing how much you could change in six months, and how much you actually do change :(
Title: Re: iROwiki fitness challenge
Post by: L a h e e n on January 17, 2012, 12:46:31 PM
I'm keen.

We're going to post before pics + timestamps and shit now tho right? Seems pointless if we wait 6 months ..
Title: Re: iROwiki fitness challenge
Post by: Scyber on January 17, 2012, 12:51:54 PM
You can do what you want. I know a lot of people won't really feel comfortable posting before pictures if they aren't really thrilled with how they look, so I'm not going to force anything. I know that might take the bite out of some competitive people, but I kind of just want people to try and do something instead of doing nothing and just thinking about it. I have a lot of friends who want to do something, but without some more people to keep them going, they aren't doing anything.

Fuck it, here:
Fat picture: Don't click if you don't want to see me really fat.
Spoiler: show
(http://i.imgur.com/u878a.jpg)


1/17/2012
(http://i.imgur.com/vWbl7.jpg)

#tyler #joey #robstar
Title: Re: iROwiki fitness challenge
Post by: Abby on January 17, 2012, 01:03:59 PM
Quote from: Boni;1203759
Nah. If you wanna get laid, buy oversized jeans and hoodies, a baseball cap and a skateboard.
100% scientifically approved. This is clearly what girls find attractive.
Title: Re: iROwiki fitness challenge
Post by: Liberius on January 17, 2012, 01:09:36 PM
Why did I think Scyber was black?
Title: Re: iROwiki fitness challenge
Post by: Scyber on January 17, 2012, 01:26:54 PM
Quote from: Liberius;1203804
Why did I think Scyber was black?


I am black. I suffer from a genetic pigmentation mutation.
Title: Re: iROwiki fitness challenge
Post by: Murray on January 17, 2012, 01:36:17 PM
That's ballsy Scyber, especially posting yourself on irowiki. I'll try it. I've got my ears up with work and what not, but I will try and motivate myself to exercise more.
Title: Re: iROwiki fitness challenge
Post by: Scyber on January 17, 2012, 01:47:29 PM
Quote from: AtlasThunderbeef;1203810
That's ballsy Scyber, especially posting yourself on irowiki. I'll try it. I've got my ears up with work and what not, but I will try and motivate myself to exercise more.

I learned to be tough while growing up as a black man in the ghetto.
Title: Re: iROwiki fitness challenge
Post by: AzureSky on January 17, 2012, 02:50:43 PM
Sounds like an interesting way of getting motivated and actually doing something. Last summer/spring, I actually did shit and lost nearly 30lbs. Definitely going to try again
Title: Re: iROwiki fitness challenge
Post by: Scyber on January 17, 2012, 02:53:43 PM
Maybe Blueness will help out with some cool forum prize.
Title: Re: iROwiki fitness challenge
Post by: John on January 17, 2012, 02:58:35 PM
bust out the p90x
Title: Re: iROwiki fitness challenge
Post by: Scyber on January 17, 2012, 02:59:45 PM
I'll start listing who wants to be in this on the first page when I get home. There's no final entry date until it's over, but I think it'll help motivate.
Title: Re: iROwiki fitness challenge
Post by: houndog on January 17, 2012, 03:40:52 PM
Nice work Scyber, i'm actually thin mostly, heading back to the gym in 2-3 weeks, spending most of this year working on myself physicaly actually, i'll wait to post before pictures after I have good after pics though. Think i'm gonna start with every body part twice a week with some cardio the first month, then sign up for MMA and work weights 2-3 times a week, 2 days of straight up cardio, and 2-3 days of MMA training.
 
I forget what it's called but I think when you go slightly lower weight but do fast power movements where you actually jump or throw the weight and catch it yields great results. I'm talking for power not to have a perfect 6 pack or something.
Title: Re: iROwiki fitness challenge
Post by: Scyber on January 17, 2012, 04:24:13 PM
Explosive strength training yields higher explosive strength. =p it's why power cleans and such are popular in those training for sports. Everyone has different goals and every goal has a different different path one must follow.
Title: Re: iROwiki fitness challenge
Post by: Ralis on January 17, 2012, 10:22:33 PM
...So when does this start again? Spring? Please? It's cold as tits out, I don't like going anywhere this time of year.
Title: Re: iROwiki fitness challenge
Post by: tarka on January 17, 2012, 11:38:58 PM
Quote from: Ankle Snare;1203176
refreshing thread until tarkaboo posts.

sry2disappoint, i'm not in as good shape as i used to be.
(http://i21.photobucket.com/albums/b265/tarka1/before.jpg)

took it a few minutes ago, i haven't had a chance to go to the gym in about a week with school and work eating all my time up, so i figure it's a good a chance as any to grab a before shot. gonna lean out some more and try to put on about 5-10lbs of muscle by summer.
Title: Re: iROwiki fitness challenge
Post by: Scyber on January 17, 2012, 11:41:58 PM
Quote from: Ralis;1203985
...So when does this start again? Spring? Please? It's cold as tits out, I don't like going anywhere this time of year.


It's already begun. It ends in July.
Title: Re: iROwiki fitness challenge
Post by: Shao on January 18, 2012, 12:03:16 AM
hah goddammit tarks, did you purposely ms paint out the nipples again? LIKE THE OLD DAYS

altho nice, sir
Title: Re: iROwiki fitness challenge
Post by: tarka on January 18, 2012, 12:24:05 AM
Quote from: Shao;1204032
hah goddammit tarks, did you purposely ms paint out the nipples again? LIKE THE OLD DAYS

yeah buddy.
Title: Re: iROwiki fitness challenge
Post by: Shadow on January 18, 2012, 12:53:20 AM
Quote from: Shao;1204032
hah goddammit tarks, did you purposely ms paint out the nipples again? LIKE THE OLD DAYS

altho nice, sir


Are you stupid? He just has red x's on his nipples. Be more sensitive, woman.
Title: Re: iROwiki fitness challenge
Post by: Boni on January 18, 2012, 04:23:21 AM
omg shirtless tarka this is better than the post your picture thread :colbert:



fapfapfapfapfap
Title: Re: iROwiki fitness challenge
Post by: jaded on January 18, 2012, 08:57:33 AM
Quote from: tarka;1204021
Quote from: Ankle Snare;1203176
refreshing thread until tarkaboo posts.

sry2disappoint, i'm not in as good shape as i used to be.
(http://i21.photobucket.com/albums/b265/tarka1/before.jpg)

took it a few minutes ago, i haven't had a chance to go to the gym in about a week with school and work eating all my time up, so i figure it's a good a chance as any to grab a before shot. gonna lean out some more and try to put on about 5-10lbs of muscle by summer.


Furnished basement or prison cell?
Title: Re: iROwiki fitness challenge
Post by: Ankle Snare on January 18, 2012, 12:35:26 PM
you know, i might be lying when i said i won't try to roofie-colada you when you come chill in NY. just sayin'.
Title: Re: iROwiki fitness challenge
Post by: walking on January 24, 2012, 06:35:31 PM
Quote from: Scyber;1203799
You can do what you want. I know a lot of people won't really feel comfortable posting before pictures if they aren't really thrilled with how they look, so I'm not going to force anything. I know that might take the bite out of some competitive people, but I kind of just want people to try and do something instead of doing nothing and just thinking about it. I have a lot of friends who want to do something, but without some more people to keep them going, they aren't doing anything.

Fuck it, here:
Fat picture: Don't click if you don't want to see me really fat.
Spoiler: show
(http://i.imgur.com/u878a.jpg)


1/17/2012
(http://i.imgur.com/vWbl7.jpg)

#tyler #joey #robstar


lookin good playa
Title: Re: iROwiki fitness challenge
Post by: L a h e e n on January 26, 2012, 09:15:08 PM
sup? lets get this party started shall we..?

http://img813.imageshack.us/img813/3430/20120127160307.jpg

^this is my setup at home, it's not crazy but it does the job which is all that matters.

at the moment I'm doing 2 day routines, 3 days a week. first day squat, bench, and barbell rows, then the second day squat, overhead press, and deadlift.

from day one im starting with low weights (30kg squat + bench, 40kg barbell rows), then going up 3 kg every time I workout, up until I max out. apparently this is a good way to ease myself into lifting, so I figured why not.

anyone have advice? if there is a better/more effective routine to do this i'm all ears. my goals are to bulk up then cut when it's a good time, then to retain muscle + keep in shape from there.

any suggestions on diet, pre/post workout (creatine a good idea? get dat protein shake?) other then working out, running a good idea?

will keep you guys posted.
Title: Re: iROwiki fitness challenge
Post by: Scuba on January 26, 2012, 09:24:11 PM
Quote from: L a h e e n;1207034

any suggestions on diet, pre/post workout (creatine a good idea? get dat protein shake?) other then working out, running a good idea?


This. What should I eat? I could go to gain about 60-70
Title: Re: iROwiki fitness challenge
Post by: Beanie on January 26, 2012, 09:56:18 PM
gain 50% of your body weight lol. dude try to get like... 160 first then try to lift more. its not healthy to put on that much
Title: Re: iROwiki fitness challenge
Post by: Gouki on January 26, 2012, 10:08:23 PM
not advertising, but this site is a great for workouts plan and all dat shiz (someone semi-linked it in first page)

http://www.bodybuilding.com/
Title: Re: iROwiki fitness challenge
Post by: Scyber on January 26, 2012, 10:39:17 PM
Quote from: L a h e e n;1207034
sup? lets get this party started shall we..?

http://img813.imageshack.us/img813/3430/20120127160307.jpg

^this is my setup at home, it's not crazy but it does the job which is all that matters.

at the moment I'm doing 2 day routines, 3 days a week. first day squat, bench, and barbell rows, then the second day squat, overhead press, and deadlift.

from day one im starting with low weights (30kg squat + bench, 40kg barbell rows), then going up 3 kg every time I workout, up until I max out. apparently this is a good way to ease myself into lifting, so I figured why not.

anyone have advice? if there is a better/more effective routine to do this i'm all ears. my goals are to bulk up then cut when it's a good time, then to retain muscle + keep in shape from there.

any suggestions on diet, pre/post workout (creatine a good idea? get dat protein shake?) other then working out, running a good idea?

will keep you guys posted.

well, it seems you're doing stronglifts and it should last you quite a while. What you eat depends on what you want to do. Creatine helps if you don't naturally have enough your diet. If you do, it does absolutely nothing. You'll want to eat at a slight surplus if you want to gain muscle. If you want to gain some muscle while getting more defined, cardio will definitely speed it up. If you're just bulking to start, you shouldn't break your ass with cardio unless you just want to eat more.

Quote from: Scuba;1207046
Quote from: L a h e e n;1207034

any suggestions on diet, pre/post workout (creatine a good idea? get dat protein shake?) other then working out, running a good idea?


This. What should I eat? I could go to gain about 60-70

Eat. Workout hard, but you have to eat. Eating makes you gain weight. Working out makes those excess calories go to muscle instead of fat. If you want to weigh a lot more, you have to eat like you weigh that much. Take the time to find out your TDEE and eat 200-400 calories above it and adjust it depending on how your gains are. Weight gains will come easy, but monitor your body fat to see if you're eating too much/too little. If you don't gain weight, you aren't eating enough.
Title: Re: iROwiki fitness challenge
Post by: L a h e e n on January 26, 2012, 11:01:11 PM
Quote from: Gouki;1207080
not advertising, but this site is a great for workouts plan and all dat shiz (someone semi-linked it in first page)

http://www.bodybuilding.com/


very helpful thanks
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on January 27, 2012, 05:28:52 AM
Quote from: L a h e e n;1207110
Quote from: Gouki;1207080
not advertising, but this site is a great for workouts plan and all dat shiz (someone semi-linked it in first page)

http://www.bodybuilding.com/


very helpful thanks


If you posted your BMI or atleast your weight and height I could help you out with a good work out routine and diet.
Title: Re: iROwiki fitness challenge
Post by: jaded on January 27, 2012, 05:50:23 AM
BMI's are a generalization and should not be taken as factual information.
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on January 27, 2012, 05:55:28 AM
Atleast you know if the other guy isn't Manual Uribe.
Title: Re: iROwiki fitness challenge
Post by: jaded on January 27, 2012, 06:01:52 AM
(http://forums.irowiki.org/picture.php?albumid=64&pictureid=3696)

Nice. I'm borderline obese but I can run 4 miles in 29:55.
Title: Re: iROwiki fitness challenge
Post by: Boni on January 27, 2012, 09:26:42 AM
Yeah, BMI is fucked up if the person happens to have ANY muscle mass.
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on January 27, 2012, 09:58:50 AM
Well, the whole point was to help me understand his body type. Unless he's a fucking buffed freak of nature.

Quote from: jaded;1207196
(http://forums.irowiki.org/picture.php?albumid=64&pictureid=3696)

Nice. I'm borderline obese but I can run 4 miles in 29:55.


I must congratulate you then. Though looking at your pictures in the pictures thread. I have to say, fuck those cycles, start cutting already!
Title: Re: iROwiki fitness challenge
Post by: jaded on January 27, 2012, 12:20:37 PM
3 more weeks before that according to my nutritionist.

n_n
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on January 27, 2012, 01:16:34 PM
(http://www.freeimagehosting.net/t/hfh2u.gif)
Title: Re: iROwiki fitness challenge
Post by: L a h e e n on January 27, 2012, 06:06:04 PM
Quote from: Wabbit!;1207186
Quote from: L a h e e n;1207110
Quote from: Gouki;1207080
not advertising, but this site is a great for workouts plan and all dat shiz (someone semi-linked it in first page)

http://www.bodybuilding.com/

very helpful thanks

If you posted your BMI or atleast your weight and height I could help you out with a good work out routine and diet.

I weigh 82kg ~ 181lb, I look like this (http://img) and my BMI is 26 apparently haha. Shit I'm overweight :(.

(I'm 5ft 10")
Title: Re: iROwiki fitness challenge
Post by: Abby on January 27, 2012, 06:51:50 PM
Is it June yet?
Title: Re: iROwiki fitness challenge
Post by: Scyber on January 27, 2012, 09:40:35 PM
Quote from: L a h e e n;1207413
Quote from: Wabbit!;1207186
Quote from: L a h e e n;1207110


very helpful thanks


If you posted your BMI or atleast your weight and height I could help you out with a good work out routine and diet.


I weigh 82kg ~ 181lb, I look like this (http://img840.imageshack.us/img840/357/derpzr.jpg) and my BMI is 26 apparently haha. Shit I'm overweight :(.

(I'm 5ft 10")

Find a cardio you like. If you aren't really into running/biking/swimming, go find someplace to do martial arts or rock climbing or something else you consider fun. If you like nothing, just fucking run. You pretty much have to do it if you want fast results and don't want to lose muscle while cutting down your body fat.

Quote from: Abby;1207426
Is it June yet?


It is not! It has been a week or two. People need to have long term goals and realize that change takes a long time usually! If anyone is persistent for a period this long, there will be major changes. A person could bust his ass for a couple of weeks and it won't mean shit.
Title: Re: iROwiki fitness challenge
Post by: slowcheetah on January 30, 2012, 07:38:26 AM
you guys should watch that documentary, bigger , faster stronger or something .

I'm down too, I'll take pictures now and post it whenever needed  : )
Title: Re: iROwiki fitness challenge
Post by: Gouki on January 30, 2012, 08:14:54 AM
Quote from: Scyber;1207472
Quote from: L a h e e n;1207413
Quote from: Wabbit!;1207186


If you posted your BMI or atleast your weight and height I could help you out with a good work out routine and diet.


I weigh 82kg ~ 181lb, I look like this (http://img840.imageshack.us/img840/357/derpzr.jpg) and my BMI is 26 apparently haha. Shit I'm overweight :(.

(I'm 5ft 10")

Find a cardio you like. If you aren't really into running/biking/swimming, go find someplace to do martial arts or rock climbing or something else you consider fun. If you like nothing, just fucking run. You pretty much have to do it if you want fast results and don't want to lose muscle while cutting down your body fat.

Quote from: Abby;1207426
Is it June yet?


It is not! It has been a week or two. People need to have long term goals and realize that change takes a long time usually! If anyone is persistent for a period this long, there will be major changes. A person could bust his ass for a couple of weeks and it won't mean shit.


motivation is definitely one of the important thing out there, known friend (and even myself before) that finds it hard to stick up for long term.

some of the best motivation is most likely getting a workout partner. make sure he's got a similar goal as you do, and most likely you'll be set to go. i find it quite damn boring to hit the gym/workout alone compared to taking a serious friend with me. and usually when i take a friend, you get less discouraged to take rest when working out; some ppl rest too much when working out it's making what they do worth nothing.
Title: Re: iROwiki fitness challenge
Post by: jaded on January 30, 2012, 08:26:53 AM
Quote from: slowcheetah;1208170
you guys should watch that documentary, bigger , faster stronger or something .

I'm down too, I'll take pictures now and post it whenever needed  : )



That Documentary is the #1 reason I got into Anabolic Steroids.
Title: Re: iROwiki fitness challenge
Post by: Abby on January 31, 2012, 11:38:18 AM
Wait, am I supposed to increase reps or sets or both?
Title: Re: iROwiki fitness challenge
Post by: Liberius on January 31, 2012, 06:13:12 PM
Give me reps and I'll rep you back
Title: Re: iROwiki fitness challenge
Post by: Uyuni on January 31, 2012, 06:42:06 PM
I'm doing this routine: http://www.beachbody.com/product/fitness_programs/insanity.do

Pretty much I want to eliminate fat and be like bruce lee lol
Title: Re: iROwiki fitness challenge
Post by: Zentrani on February 01, 2012, 07:43:27 PM
I started working out around september of last year. Went till end of december then I was on vacation for about a month. Just starting to get back into it slowly. I'll provide before and after pictures as well.

I'll provide more information about what I do, but I'm following some of the stuff talked about in the 4 hour work week book.
Title: Re: iROwiki fitness challenge
Post by: tarka on February 01, 2012, 11:07:22 PM
Quote from: Liberius;1208746
Give me reps and I'll rep you back


i lold
Title: Re: iROwiki fitness challenge
Post by: Ankle Snare on February 02, 2012, 04:59:57 AM
i can't eat enough food! my metabolism is fucking retardedly fast. wondering if i should tack on quickmass for that extra amount of calories i burn...i also run around all day work/school and pretty much walk 1/2 mile to the gym every day. :v lol

suggestions?
Title: Re: iROwiki fitness challenge
Post by: slowcheetah on February 02, 2012, 07:28:27 AM
never tried supplements so idk ~_~

quick question , cardio before or after strength training, i usually run 45 mins on the treadmill before my work outs. some people say its better run after.

suggestions?
Title: Re: iROwiki fitness challenge
Post by: Ankle Snare on February 02, 2012, 09:49:03 AM
^ i've heard before cuz i run for 35 minutes before lifting as a warmup, it's usually 4 1/2 ~ 5 miles on the treadmill lol
Title: Re: iROwiki fitness challenge
Post by: Scyber on February 02, 2012, 11:11:55 AM
Do you want to lift really heavy weights while tired or run while tired from lifting really heavy weights?
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on February 02, 2012, 01:35:50 PM
45 minutes is too much cardio before or after weight training. 8-10 mins is all I need to get myself warmed up. Heck, 1 hour is the max cardio I do on my "cardio and abs" day.
Title: Re: iROwiki fitness challenge
Post by: Andini on February 02, 2012, 02:13:47 PM
whats better for burning calories: 3 miles on average pace without stopping, or a mile of 400m sprints with varying rest in between each 400m?
Title: Re: iROwiki fitness challenge
Post by: Beanie on February 02, 2012, 02:22:01 PM
second one most likely, it really depends on how you define avg pace and sprints though.
Title: Re: iROwiki fitness challenge
Post by: L a h e e n on February 02, 2012, 02:27:49 PM
cardio is hard yo.

tried running after a workout the other day and I just couldnt do it, legs were all wobbly and shit ;(
Title: Re: iROwiki fitness challenge
Post by: AzureSky on February 02, 2012, 02:30:18 PM
I usually do cardio before weights.

Something in between 1 and 2 miles, at a moderate pace. The distance is mostly defined by how I am feeling that day. Usually, it's never less than 1.5mi.

It's enough of a warm-up for me. I take a couple minutes to recover, then jump right into lifting.
Title: Re: iROwiki fitness challenge
Post by: tarka on February 02, 2012, 02:46:37 PM
i lift weights, then sauna for 15mins, then swim for 30, then sauna for 10, then home.

i'll do a bike for 10-15mins pre-lifting on leg days to warm up, it's the only time i'll do  pre-workout cardio, i typically do a circuit of low-weight high rep exercises and stretching to warm up for other muscle groups, legs are just a different story for me.

and apropos of leg days, how the fuck do i keep from getting these stupid bruises on my back from squats?
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on February 02, 2012, 02:49:04 PM
Quote from: Andini;1209465
whats better for burning calories: 3 miles on average pace without stopping, or a mile of 400m sprints with varying rest in between each 400m?


I'd say try the cross trainer if you're looking to burn calories real fast. Though, for me, swimming is prolly the best full body exercise to burn calories. Or you could try the good old jumping rope it not only helps you burn those damn calories but if you play any kind of sport, it helps you with your footwork and endurance. To answer your question, sprints.
Title: Re: iROwiki fitness challenge
Post by: tarka on February 02, 2012, 02:59:12 PM
it's not about burning calories, it's about burning the right calories, so it depends on your diet, cause aerobic workouts(~70% of mhr) will burn more fat calories, while anaerobic(80-90% of mhr) will burn more carbs.
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on February 02, 2012, 03:04:40 PM
Well , that's obvious. If you aren't eating good no workout in the world will give you the results you're expecting from it, no matter how much or how often you do it.
Title: Re: iROwiki fitness challenge
Post by: L a h e e n on February 02, 2012, 03:11:54 PM
This is my diet so far:

Breakfast: Oats + soy milk
Pre/lunch/post: Chicken or fish, sweet potato, brown rice and broccoli
Workout days:
   Pre-workout: Jack3d (http://www.jack-3d.com/)
Post-workout: Protein isolate shake with soy milk
Non-workout days:
   Garden salad no dressing
Dinner: Same as lunch.

Each meal is approx. the size of my fist.

Thoughts?

Cardio is honestly a bitch though, hard to get into it.
Title: Re: iROwiki fitness challenge
Post by: Beanie on February 02, 2012, 03:40:03 PM
I realize you're taking post workout protein but I feel like your diet should consist of a bit more protein, unless you're just trying to lose weight? depends on end goal.



Quote from: tarka;1209492
i lift weights, then sauna for 15mins, then swim for 30, then sauna for 10, then home.

i'll do a bike for 10-15mins pre-lifting on leg days to warm up, it's the only time i'll do  pre-workout cardio, i typically do a circuit of low-weight high rep exercises and stretching to warm up for other muscle groups, legs are just a different story for me.

and apropos of leg days, how the fuck do i keep from getting these stupid bruises on my back from squats?


used to ALWAYS bike before work outs, its a great way to loosen up your quads for squats etc and gets your heart rate going, plus low impact on your knees
Title: Re: iROwiki fitness challenge
Post by: L a h e e n on February 02, 2012, 04:30:02 PM
I've been suggested to have a casein protein before bed with water. Should I hit that up?
Title: Re: iROwiki fitness challenge
Post by: Liberius on February 02, 2012, 07:07:47 PM
I always use to do my cardio after weight training. Otherwise, I would be a pansy with my lifts.

I would add more protein to that diet. Also, what is your daily calorie intake at approx? There's no point wasting money on supplements if your diet is lacking.
Title: Re: iROwiki fitness challenge
Post by: Laz on February 02, 2012, 07:12:32 PM
Quote from: L a h e e n;1209520
I've been suggested to have a casein protein before bed with water. Should I hit that up?

Casein protein powder contains the highest amounts of the amino acid glutamine, which helps to preserve muscle. It is absorbed by the body at a slower rate than whey so people take it at night to prevent losses. I use 1.5 scoops at night with 12 ounces of skim milk (I lift hard 5days a week and am in a gaining phase).

If you're lookin to just drop weight (scale readings) and not pay attention to fat or muscle % then just starve yourself. However if you want to lose fat, maintain muscle, and be healthy I suggest doing research on your body type and what goal you wish to reach. Once you figure out those two you can start working on a diet plan made specifically for you. Nutrition imo is more important than anything. Without it you're fcked
Title: Re: iROwiki fitness challenge
Post by: L a h e e n on February 02, 2012, 07:38:02 PM
Quote from: Liberius;1209573
I always use to do my cardio after weight training. Otherwise, I would be a pansy with my lifts.

I would add more protein to that diet. Also, what is your daily calorie intake at approx? There's no point wasting money on supplements if your diet is lacking.


With a ball-park figure probably anywhere between 1500~2000 per day.

Quote from: Laz;1209575
Quote from: L a h e e n;1209520
I've been suggested to have a casein protein before bed with water. Should I hit that up?


Casein protein powder contains the highest amounts of the amino acid glutamine, which helps to preserve muscle. It is absorbed by the body at a slower rate than whey so people take it at night to prevent losses. I use 1.5 scoops at night with 12 ounces of skim milk (I lift hard 5days a week and am in a gaining phase).

If you're lookin to just drop weight (scale readings) and not pay attention to fat or muscle % then just starve yourself. However if you want to lose fat, maintain muscle, and be healthy I suggest doing research on your body type and what goal you wish to reach. Once you figure out those two you can start working on a diet plan made specifically for you. Nutrition imo is more important than anything. Without it you're fcked


I don't care about total weight at all. Body fat and muscle percentage is definitely what I'm interested in - and my goal would be to lose body fat and gain muscle (go figure)! Not interested in huge bulk though, although maybe I'd be keen for it down the road? Who knows.

How would you suggest to go about making a better diet plan? (And how would I figure out my body type? I'm not fat by any means, but I'm not skinny either. If you look at my earlier posts you should be able to find a picture of me).

I've been eating what I listed up top for about a week and a half now.. it isn't so bad. But I'm always open to suggestions and alternates. I should be able to stick with any diet, but being consistent with cardio might seem to be an issue..

And I'll go pick up some casein protein.
Title: Re: iROwiki fitness challenge
Post by: Gouki on February 02, 2012, 07:42:35 PM
go eat egg whites (throw out the yellow), one of best natural protein there is. cook it like how you'd cook a normal egg, or microwave it. if you get bored of the taste, you can always add extra stuff like some vegies or w/e
Title: Re: iROwiki fitness challenge
Post by: Scyber on February 02, 2012, 07:47:10 PM
Quote from: tarka;1209492
i lift weights, then sauna for 15mins, then swim for 30, then sauna for 10, then home.

i'll do a bike for 10-15mins pre-lifting on leg days to warm up, it's the only time i'll do  pre-workout cardio, i typically do a circuit of low-weight high rep exercises and stretching to warm up for other muscle groups, legs are just a different story for me.

and apropos of leg days, how the fuck do i keep from getting these stupid bruises on my back from squats?


You squeezing lats to support the bar?
Title: Re: iROwiki fitness challenge
Post by: L a h e e n on February 02, 2012, 07:47:34 PM
Quote from: Gouki;1209586
go eat egg whites (throw out the yellow), one of best natural protein there is. cook it like how you'd cook a normal egg, or microwave it. if you get bored of the taste, you can always add extra stuff like some vegies or w/e

I'll throw some in with lunch then. How much protein should I be looking to intake a day anyway..?
Title: Re: iROwiki fitness challenge
Post by: Laz on February 02, 2012, 08:16:12 PM
Quote from: L a h e e n;1209584
Quote from: Liberius;1209573
I always use to do my cardio after weight training. Otherwise, I would be a pansy with my lifts.

I would add more protein to that diet. Also, what is your daily calorie intake at approx? There's no point wasting money on supplements if your diet is lacking.


With a ball-park figure probably anywhere between 1500~2000 per day.

Quote from: Laz;1209575
Quote from: L a h e e n;1209520
I've been suggested to have a casein protein before bed with water. Should I hit that up?


Casein protein powder contains the highest amounts of the amino acid glutamine, which helps to preserve muscle. It is absorbed by the body at a slower rate than whey so people take it at night to prevent losses. I use 1.5 scoops at night with 12 ounces of skim milk (I lift hard 5days a week and am in a gaining phase).

If you're lookin to just drop weight (scale readings) and not pay attention to fat or muscle % then just starve yourself. However if you want to lose fat, maintain muscle, and be healthy I suggest doing research on your body type and what goal you wish to reach. Once you figure out those two you can start working on a diet plan made specifically for you. Nutrition imo is more important than anything. Without it you're fcked


I don't care about total weight at all. Body fat and muscle percentage is definitely what I'm interested in - and my goal would be to lose body fat and gain muscle (go figure)! Not interested in huge bulk though, although maybe I'd be keen for it down the road? Who knows.

How would you suggest to go about making a better diet plan? (And how would I figure out my body type? I'm not fat by any means, but I'm not skinny either. If you look at my earlier posts you should be able to find a picture of me).

I've been eating what I listed up top for about a week and a half now.. it isn't so bad. But I'm always open to suggestions and alternates. I should be able to stick with any diet, but being consistent with cardio might seem to be an issue..

And I'll go pick up some casein protein.


Cause we know all RO people LOOOVEE calcs: http://scoobysworkshop.com/calorie-calculator/

Body types: http://www.fusioncrosstraining.com/blog/2010/02/working-your-body-type-diet-and-workout.html
Considering your weight, height, and look I'd say you're an ecto

I am a meso/ecto mix
I am 6'2" @ 185 pounds currently
My diet plan as of late (needs to be updated) can be seen in the attachment. It also has 2 pages of nice info for noob moments.
Title: Re: iROwiki fitness challenge
Post by: tarka on February 03, 2012, 07:42:25 PM
Quote from: Scyber;1209589
Quote from: tarka;1209492
i lift weights, then sauna for 15mins, then swim for 30, then sauna for 10, then home.

i'll do a bike for 10-15mins pre-lifting on leg days to warm up, it's the only time i'll do  pre-workout cardio, i typically do a circuit of low-weight high rep exercises and stretching to warm up for other muscle groups, legs are just a different story for me.

and apropos of leg days, how the fuck do i keep from getting these stupid bruises on my back from squats?


You squeezing lats to support the bar?


i am.

i think i just have bitch skin. i mean it doesn't hurt at all and it's not like i got flogged, just some lines running across. i'm pretty sure it's happening on the last rep of every set when i'm forcing it out to get it back on the rack. it's not really a big deal it's just weird, i was wondering more if anyone else had that happen or what.
Title: Re: iROwiki fitness challenge
Post by: Ankle Snare on February 03, 2012, 08:07:06 PM
there's this plastic back brace thing people use when they do squats at my gym, i've yet to use it but without it, i have these bruises on my back/neck area. shit hurts :(((
Title: Re: iROwiki fitness challenge
Post by: tarka on February 03, 2012, 08:14:12 PM
i use that foamy padding when i can find it, but it's more for show than anything else,1/2in" of foam padding isn't really a good insulator when you consider there's 300lbs of steel pressing against your upper back.


also for diet:  http://www.lifeway.net/Products/OrganicKefir/LowFatKefir/LowFatPlain.aspx

git you some. ITS THICK AND EFFERVESCENT. and has a better protein/sugar ratio than milks. how effective probiotics are, i don't know, nor am i particularly concerned, i just like the way it tastes.
Title: Re: iROwiki fitness challenge
Post by: Ysu on February 03, 2012, 11:55:55 PM
Quote from: tarka;1209878
i think i just have bitch skin. i mean it doesn't hurt at all and it's not like i got flogged, just some lines running across. i'm pretty sure it's happening on the last rep of every set when i'm forcing it out to get it back on the rack. it's not really a big deal it's just weird, i was wondering more if anyone else had that happen or what.

I get a red streak from the bar when doing squats as well. I don't mind it since it goes away after a day. Deadlifts on the other hand.. I can't grip a damn thing afterwards because my palm hurts like hell. I tried wearing gloves and the amount of padding ruins my deadlifts. Any tips on not destroying your grip after deadlifts?
Title: Re: iROwiki fitness challenge
Post by: tarka on February 04, 2012, 05:34:38 AM
Quote from: Ysu;1209931
Quote from: tarka;1209878
i think i just have bitch skin. i mean it doesn't hurt at all and it's not like i got flogged, just some lines running across. i'm pretty sure it's happening on the last rep of every set when i'm forcing it out to get it back on the rack. it's not really a big deal it's just weird, i was wondering more if anyone else had that happen or what.

I get a red streak from the bar when doing squats as well. I don't mind it since it goes away after a day. Deadlifts on the other hand.. I can't grip a damn thing afterwards because my palm hurts like hell. I tried wearing gloves and the amount of padding ruins my deadlifts. Any tips on not destroying your grip after deadlifts?


 you're better off with straps than gloves for deadlifts. A lot of people are gonna say deal with it and strengthen your grip. but that's gonna take years and is only really relevant if you powerlift or something....otherwise strap up
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on February 04, 2012, 07:17:06 AM
Try holding the bar close to your fingers not your palms and a mixed grip for heavier weights works fine for me.
Title: Re: iROwiki fitness challenge
Post by: slowcheetah on February 04, 2012, 11:07:32 AM
Quote from: L a h e e n;1209591
Quote from: Gouki;1209586
go eat egg whites (throw out the yellow), one of best natural protein there is. cook it like how you'd cook a normal egg, or microwave it. if you get bored of the taste, you can always add extra stuff like some vegies or w/e


I'll throw some in with lunch then. How much protein should I be looking to intake a day anyway..?


1.5 g - 2 g per kilo is good. So if you weigh 80 kgs then anything from 150-200g is perfect.
Title: Re: iROwiki fitness challenge
Post by: Ysu on February 04, 2012, 11:45:49 AM
Quote from: Wabbit!;1210012
Try holding the bar close to your fingers not your palms and a mixed grip for heavier weights works fine for me.

I do use a mix grip but I believe the hand with the overhand grip hurts the most. As for holding the bar close to my fingers, wouldn't the stress be on your joints instead? I tried it once before but I can't hold the bar long enough to do more than 2 reps.
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on February 04, 2012, 01:17:21 PM
Quote
deal with it and strengthen your grip

I guess.
Title: Re: iROwiki fitness challenge
Post by: Ysu on February 04, 2012, 04:05:28 PM
Quote from: Wabbit!;1210082
Quote
deal with it and strengthen your grip

I guess.

Figured it came down to this. Guess I'll have to "man up."
Title: Re: iROwiki fitness challenge
Post by: tarka on February 04, 2012, 06:12:43 PM
i'm telling you just get some lifting straps
Title: Re: iROwiki fitness challenge
Post by: Altana on February 06, 2012, 08:45:14 PM
nothing is "pussy" about using wrist straps..especially when going heavy
I use it when I attempt 1rm deadlifts
Title: Re: iROwiki fitness challenge
Post by: tarka on February 07, 2012, 01:25:28 AM
Quote from: Altana;1210859
nothing is "pussy" about using wrist straps..especially when going heavy
I use it when I attempt 1rm deadlifts
i use them all the time(on certain exercises like deadlifts, shrugs, pulldowns, and i do focus exercises on forearms to make up for lost development there). i don't really need a vice grip in my hands,  but what i do need is the arthritis i'm undoubtedly going to have in as little as 10 years to be as minor as humanly possible, and beating the hell out of my hands by lifting heavy weights without straps or gloves is running full sprint in the opposite direction.

on a side note, next time you're with a girl, and you run your hand down her body, ask her how much she enjoys getting scraped by your callouses, cause last time i lost my gloves i lifted like 2 months before i got around to buying some new ones and my hands were gnarly and i received complaints.


and on a progress related note this weekend was perhaps the worst thing i've done nutritionally in a long ass time. i seriously need to step up my cardio this week to make up for this.
Title: Re: iROwiki fitness challenge
Post by: Ysu on February 07, 2012, 10:51:05 AM
I used to use straps for heavier deadlifts when my friend brought them to the gym but he hasn't brought them recently so I should get a pair of my own. I've noticed I've been gripping the bar differently with my left and right hand. My right hand grips the bar closer to the fingers while my left hand grips closer to the palm. No idea when I started this habit but I'm trying to break this habit first before doing heavy deadlifts as of now.
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on February 07, 2012, 02:16:38 PM
Quote from: tarka;1210913
Quote from: Altana;1210859


and on a progress related note this weekend was perhaps the worst thing i've done nutritionally in a long ass time. i seriously need to step up my cardio this week to make up for this.


Pretty much the same. Alcohol - Pure evil.
Title: Re: iROwiki fitness challenge
Post by: Kraz on February 07, 2012, 05:40:19 PM
At first I was like "I'm in"!
After reading the last few pages I was like "I'm not sure I'm committed enough o_o!"

But I recently subscribed to a gym, I'll see where that get me.

Objectives :
- Better cardio (It's so bad it can't be evaluated 8D)
- Gain 12 lbs of muscle
- Lose 1 lbs of fat(!)
- Eat more :/
Title: Re: iROwiki fitness challenge
Post by: tarka on February 07, 2012, 06:14:49 PM
Quote from: Kraz;1211175
At first I was like "I'm in"!
After reading the last few pages I was like "I'm not sure I'm committed enough o_o!"

But I recently subscribed to a gym, I'll see where that get me.

Objectives :
- Better cardio (It's so bad it can't be evaluated 8D)
- Gain 12 lbs of muscle
- Lose 1 lbs of fat(!)
- Eat more :/

12lbs by summer won't happen without gear. if you only have 1lb of fat to lose you're ecto as fuck and probably going to be a hard gainer. i'm meso/ecto mix and gain really easily, and wouldn't go near that goal.  i started  late november/early december and set my goal at only really looking for about 6-7lbs of muscle by mid july. i've already gained probably about 4 of those pounds and my goals haven't changed. you'll put on the first few real fast while your body is going "WHOA WTF IS GOING ON BRO", after that it's a battle for every ounce of lean muscle you put on.

i started out by doing tons of high rep machine and isolation workouts to burn more calories and get leaner and still have plenty of energy for cardio, and now i'm moving onto almost completely phasing out machines and trying to make sure almost every exercise i do is a compound one just to stimulate more muscle fibers. OFF TO DO SOME DEADLIFTS BRO.
Title: Re: iROwiki fitness challenge
Post by: Liberius on February 07, 2012, 07:18:32 PM
12lbs of lean mass by mid-july is possible w/o gear for a beginner. The problem is that takes into account quite a bit of assumptions that can't be gleaned from his post (I'm assuming Kraz is male). The lose 1lb of fat and terrible cardio is kind of odd though; are you emaciated?
Title: Re: iROwiki fitness challenge
Post by: jackal_87 on February 07, 2012, 07:23:46 PM
Is this a body building thing or just a lose weight thing? :/ I'm trying to lose weight from my massive 114kg to something smaller (probably 80... doubt it). I'll do the "post before and after" picture thing after the end date.
 
ps: :/ I might need to put this information in the internet so people can criticize me... hopefully in a good way.
Title: Re: iROwiki fitness challenge
Post by: Scyber on February 07, 2012, 07:41:53 PM
it's just for self improvement. It doesn't matter what your goal is. Everyone is different.
Title: Re: iROwiki fitness challenge
Post by: Beanie on February 07, 2012, 08:34:23 PM
so i broke my arm a few years back and I still can't do push ups / bench without my elbow wanting to bitch slap me in the face with pain, is there any other way to work out pecs that doesn't require machines?
Title: Re: iROwiki fitness challenge
Post by: L a h e e n on February 07, 2012, 08:36:27 PM
[ame]http://www.youtube.com/watch?v=u5ZMACLInG0[/ame]
Title: Re: iROwiki fitness challenge
Post by: Beanie on February 07, 2012, 08:53:31 PM
helpful
Title: Re: iROwiki fitness challenge
Post by: After Life on February 07, 2012, 09:07:39 PM
I guess doing butterflies with dumbbells wouldn't work either?
Title: Re: iROwiki fitness challenge
Post by: tarka on February 07, 2012, 09:17:30 PM
Quote from: jackal_87;1211243
Is this a body building thing or just a lose weight thing? :/ I'm trying to lose weight from my massive 114kg to something smaller (probably 80... doubt it). I'll do the "post before and after" picture thing after the end date.
 
ps: :/ I might need to put this information in the internet so people can criticize me... hopefully in a good way.
nobody is going to tear you apart in this thread, so don't worry about that. a lot of the people posting have been though the various degrees of physical fitness. i think the worst that's ever happened in one of these workout threads on the wiki was jaded making fun of feint for how many pull ups he could do.
Quote from: Beanie;1211273
so i broke my arm a few years back and I still can't do push ups / bench without my elbow wanting to bitch slap me in the face with pain, is there any other way to work out pecs that doesn't require machines?
nothing wrong with machines to build up strength man, it's just that once you get to a certain point you're not going to get as much out of them as you will doing compound lifts and using free weights.

I'd say maybe use those resistance bands to start with, then possibly try cable crossovers and flys(whether with cables or one of the machines and focus on form with a weight that's comfortable, don't worry about whether anyone is judging you for how much weight you're using, chances are they're doing their own thing and don't even realize you exist). when you build up some strength  move on to dumbbell presses and flys before you do anything with a barbell...dumbbells have a bunch of benefits in general, but in your situation particularly it's a hell of a lot easier to dump some dumbbells doing a chest press than a barbell doing bench press should something start to hurt. if your elbow hurts too much to do a pushup though you should ask your doc first whether you should be lifting in the first place.
Title: Re: iROwiki fitness challenge
Post by: Liberius on February 07, 2012, 09:27:19 PM
Quote from: Beanie;1211273
so i broke my arm a few years back and I still  can't do push ups / bench without my elbow wanting to bitch slap me in  the face with pain, is there any other way to work out pecs that doesn't  require machines?

The only thing I can think of off the top of my head would be flies and pullovers. I'm assuming you've spoken to a doctor and physiotherapist about this. Have you considered an elbow brace?
Title: Re: iROwiki fitness challenge
Post by: Kraz on February 07, 2012, 10:15:48 PM
Quote from: tarka;1211200
12lbs by summer won't happen without gear. if you only have 1lb of fat to lose you're ecto as fuck and probably going to be a hard gainer. i'm meso/ecto mix and gain really easily, and wouldn't go near that goal.  i started  late november/early december and set my goal at only really looking for about 6-7lbs of muscle by mid july. i've already gained probably about 4 of those pounds and my goals haven't changed. you'll put on the first few real fast while your body is going "WHOA WTF IS GOING ON BRO", after that it's a battle for every ounce of lean muscle you put on.

i started out by doing tons of high rep machine and isolation workouts to burn more calories and get leaner and still have plenty of energy for cardio, and now i'm moving onto almost completely phasing out machines and trying to make sure almost every exercise i do is a compound one just to stimulate more muscle fibers. OFF TO DO SOME DEADLIFTS BRO.

What kind of gear ya mean?
And yeah, ecto defines me. 12lbs of muscle also feels like a lot to gain to me by the end of the challenge. Especially with a low 3-4h workout/week (3 days a week, 20 min cardio, 40/60 min weights).

Quote from: Liberius;1211241
12lbs of lean mass by mid-july is possible w/o  gear for a beginner. The problem is that takes into account quite a bit  of assumptions that can't be gleaned from his post (I'm assuming Kraz is  male). The lose 1lb of fat and terrible cardio is kind of odd though;  are you emaciated?

No anorexia or others problems here, I've just been almost really inactive for the past 4 years (all my university!), barely sweated and all (almost only light stuff) :P
And my "main problem" is that I don't eat a lot (those 12 lbs have to come from somewhere!). While in vacations, I eat when I'm hungry, which is about never. (But since I started training, I'm always hungry, derp.)

What kind of other assumptions did you have to make? Maybe I can answer
Title: Re: iROwiki fitness challenge
Post by: tarka on February 07, 2012, 10:22:18 PM
Quote from: Kraz;1211324

What kind of gear ya mean?
And yeah, ecto defines me. 12lbs of muscle also feels like a lot to gain to me by the end of the challenge. Especially with a low 3-4h workout/week (3 days a week, 20 min cardio, 40/60 min weights).
What kind of other assumptions did you have to make? Maybe I can answer (and yeah, I'm male! 5'7, 130lbs.)

oh, gear is steroids.


you're going to have to really heavily research what kind of diet your body is going to require and get nutrition down first, because with you saying how little you eat, nutrition is going to be your biggest challenge to overcome, and it's the most crucial step to putting on lean mass.
Title: Re: iROwiki fitness challenge
Post by: Beanie on February 07, 2012, 11:25:48 PM
Quote from: Liberius;1211305
Quote from: Beanie;1211273
so i broke my arm a few years back and I still  can't do push ups / bench without my elbow wanting to bitch slap me in  the face with pain, is there any other way to work out pecs that doesn't  require machines?


The only thing I can think of off the top of my head would be flies and pullovers. I'm assuming you've spoken to a doctor and physiotherapist about this. Have you considered an elbow brace?


yup he said that the only time i'd actually hurt myself is if i was feeling pain in the first place. also i've experimented a bit and it doesn't seem to be a problem at all (as in I don't experience any pain) if I have less than a foot of space between my hands when I'm doing them, i'm just not positive if I'm even working out what I want to be. Also its not that I have a problem with using machines, its just a lot more convenient for me to do push ups / ab work outs / cardio twice a day from my house than getting to the gym which is quite far away when i'm on a busy class schedule during the week.
Title: Re: iROwiki fitness challenge
Post by: Gouki on February 07, 2012, 11:47:10 PM
p.s. you don't exactly have to do workouts/weights to lose weight of some kind. be active, play a lot of sports. hit the park, join sports club, programs, etc. there's honestly a lot of things that you can do beside gym weights/cardio, etc that can help you lose weight and so.

very often ppl get so demotivated doing workouts, get lazy, so on. not finding it fun, then quit. but really, its about what you find fun. if you know what you like and you also know that what you like makes your heart beat faster (literally) and tired with sweat, then go for that.

now i get quite demotivated hitting the gym because it's far away from my home (like 30 min drive), and it doesn't suit my time schedule (i suppose like beanie). home work out often not feasible to me for some random reason, so i prefer being active altogether just so i can stay fit. and of course, eating right definitely helps.
Title: Re: iROwiki fitness challenge
Post by: Altana on February 08, 2012, 08:09:05 AM
http://www.bodybuilding.com/store/mhp/mass.html (http://www.bodybuilding.com/store/mhp/mass.html)

I highly recommend this product for hardgainers like me; best tasting mass gainer I've ever had. Plus, all the mass I've gained thus far are lean mostly thanks to this bad boy (and eating properly of course) :)
Title: Re: iROwiki fitness challenge
Post by: slowcheetah on February 08, 2012, 08:20:18 AM
what did you eat alex
Title: Re: iROwiki fitness challenge
Post by: Altana on February 08, 2012, 08:40:15 AM
I don't have a solid dieting plan, as everyday what I eat varies. However, I try to stick with high carb low-fat/moderate fat calorie foods like pasta, azn food like chicken over white rice (the white rice makes it azn), and subways during lunch break at school

I don't have time to make anything for breakfast cause i'm usually rushing to school so I drink 4 scoops of UYM, use my jay cutler smartshake to store another 4 scoops for during school, and I drink 4 more scoops at night time if I'm feeling too hungry (that counts as 3 meals)

I try and get at least 5-6 meals in a day
Title: Re: iROwiki fitness challenge
Post by: L a h e e n on February 12, 2012, 11:36:08 PM
How's it going iroworkout peoples ^-^
Title: Re: iROwiki fitness challenge
Post by: jaded on February 13, 2012, 06:33:36 PM
Lost almost 25lbs since my Creatine break.

Body looks a lot less bloated too. Wooshhhhhhhhhhhhhh.
Title: Re: iROwiki fitness challenge
Post by: Torchd on February 14, 2012, 12:36:26 AM
Going to the doctor today to see if I everything in my eye went ok and I hope I can finally go to the gym tomorrow, wish me luck.
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on February 14, 2012, 02:37:37 AM
This thread jinxed my workout routine. Might as well just call this my Creatine cycle break or whatever.
Title: Re: iROwiki fitness challenge
Post by: slowcheetah on February 14, 2012, 02:53:35 AM
lost 9lbs within 2 weeks of my new 12 week work out cycle. aiming for another 24 .
Title: Re: iROwiki fitness challenge
Post by: AzureSky on February 14, 2012, 03:47:52 AM
Hook me up with your plan Tariq
Title: Re: iROwiki fitness challenge
Post by: L a h e e n on February 14, 2012, 04:14:58 AM
pretty sures its just eating right all the time, and lots and lots of cardio.
Title: Re: iROwiki fitness challenge
Post by: Boni on February 14, 2012, 08:09:28 AM
Cardio isn't necessary, it may actually even slow you down. But of course if you want to be a better runner or whatever it is you do, it's not a bad idea. Swimming would probably be the best way to burn calories but seriously who the fuck likes that :(
Title: Re: iROwiki fitness challenge
Post by: Beanie on February 14, 2012, 08:15:25 AM
Quote from: Boni;1214531
Swimming would probably be the best way to burn calories but seriously who the fuck likes that :(


^^^^^^^
Title: Re: iROwiki fitness challenge
Post by: slowcheetah on February 14, 2012, 08:38:52 AM
Quote from: AzureSky;1214451
Hook me up with your plan Tariq


nothing too complicated
eating right( complex carbs, veggies and poultry or fish 3 times a day)  and doing 35-40 mins cardio ( running/swimming/biking) every day along with strength work outs. No supplements nothing.
Title: Re: iROwiki fitness challenge
Post by: Uyuni on February 14, 2012, 08:40:13 AM
Quote from: Torchd;1214370
Going to the doctor today to see if I everything in my eye went ok and I hope I can finally go to the gym tomorrow, wish me luck.


Luck!:monocle:
Title: Re: iROwiki fitness challenge
Post by: Zack on February 14, 2012, 10:06:02 AM
uhh yeah i need advice on how to drop 300lbs+ without leaving my computer chair. any advice?
Title: Re: iROwiki fitness challenge
Post by: Andini on February 14, 2012, 10:11:26 AM
how well do these work in relation to cardio of runnin/swimming/biking? of course it will not be nearly as good as running/swimming/etc but is it efficient at all to spend like 40 min on it?
[ame=http://www.amazon.com/Marcy-ME709-Recumbent-Mag-Cycle/dp/B002KV1MJU/ref=sr_1_1?ie=UTF8&qid=1329242642&sr=8-1]Marcy Recumbent Mag Cycle: Amazon.com: Sports & Outdoors@@AMEPARAM@@http://ecx.images-amazon.com/images/I/31lkYDfROXL.@@AMEPARAM@@31lkYDfROXL[/ame]
 
my friend was wondering if she should get one discounted from a friend of hers
Title: Re: iROwiki fitness challenge
Post by: Scyber on February 14, 2012, 10:28:34 AM
Quote from: Zack;1214565
uhh yeah i need advice on how to drop 300lbs+ without leaving my computer chair. any advice?

Yeah. Eat better. Exercise allows you to eat more while losing the same amount of weight or lose weight faster, but it's pretty much all about what you're eating anyway. You have to average probably 4-5k calories/day to even maintain that weight.

I started swimming last week. I also discovered the Coldstone up the street. This will be an epic battle.
Title: Re: iROwiki fitness challenge
Post by: Torchd on February 14, 2012, 10:35:57 AM
Everything went ok so i might be starting tomorrow.
Also theres a pool that will open soon near my house so i might go there too
Title: Re: iROwiki fitness challenge
Post by: tarka on February 14, 2012, 12:00:16 PM
so i'm about to go to the gym right now to do my primary workout(chest/tri) and swim. this initial workout will give me a general idea of which girls at the gym are taken, especially if i usually see them at the gym at night, since they're getting their pre-date workout in.

i also plan on stopping by later in the evening for a pm cardio session, that way i know which girls at the gym are single...because they're at the fucking gym and not out on a date. this will also let them know i am single(for the same reasons). end goal being a conversation with a girl about why we're both very attractive and single on valentines day and most likely sex.  i'm remaining optimistic.  fingers crossed.

Quote from: Boni;1214531
Cardio isn't necessary, it may actually even slow you down. But of course if you want to be a better runner or whatever it is you do, it's not a bad idea. Swimming would probably be the best way to burn calories but seriously who the fuck likes that :(

...oh i can't wait for you to prove how cardio is not only unnecessary for dropping body fat but actually works against you.

and i fucking love swimming.

Quote from: Zack;1214565
uhh yeah i need advice on how to drop 300lbs+ without leaving my computer chair. any advice?


make sure your diet consists entirely of bronchial asthma pills, coffee and water.
Title: Re: iROwiki fitness challenge
Post by: Scyber on February 14, 2012, 08:52:33 PM
Pretty sure moving from your chair makes you hungry. You have to eat if hungry. Feint is on to something here. No, really though, I don't see how cardio will ever hinder your weight loss.
Title: Re: iROwiki fitness challenge
Post by: tarka on February 14, 2012, 09:27:50 PM
haha.

i stuck to my guns. went back for a second cardio session, did about 30minutes of laps in the pool, gym was deeead....did see one really cute girl on my way out though, i see her around all the time. i don't think she saw me though. bummer. gym was already closed and they were shuffling us out so i didn't get a chance to go talk to her ;__;
Title: Re: iROwiki fitness challenge
Post by: Liberius on February 14, 2012, 09:41:43 PM
(http://i3.kym-cdn.com/entries/icons/original/000/005/393/i-know-that-feel.jpg)
Title: Re: iROwiki fitness challenge
Post by: tarka on February 14, 2012, 09:49:36 PM
Quote from: Liberius;1214910
(http://i3.kym-cdn.com/entries/icons/original/000/005/393/i-know-that-feel.jpg)

thanks man it means a lot to know another bro knows that feel ❤
Title: Re: iROwiki fitness challenge
Post by: slowcheetah on February 14, 2012, 10:52:43 PM
(http://img36.imageshack.us/img36/4004/tumblrlmquuppote1qjs8gp.jpg) (http://imageshack.us/photo/my-images/36/tumblrlmquuppote1qjs8gp.jpg/)
Title: Re: iROwiki fitness challenge
Post by: tarka on February 15, 2012, 12:27:32 AM
nbc can suck an eternity of dicks for shelving community.
Title: Re: iROwiki fitness challenge
Post by: Boni on February 15, 2012, 08:52:54 AM
Too lazy to google any studies about that shit, but basically doing lots of cardio affects your hormone levels and whatnot shit and causes your body to increase the amount of hormones and whatnot to help store body fat. I'm not saying it's anything really noticeable, and chances are it's not noticeable at all if you burn more calories that way. It's just unnecessary. Plus if you're a fat fuck your legs aren't gonna like jogging and all that :)
Title: Re: iROwiki fitness challenge
Post by: tarka on February 15, 2012, 10:33:13 AM
stairmaster is king of cardio machines
Title: Re: iROwiki fitness challenge
Post by: Scyber on February 15, 2012, 11:34:16 AM
Quote from: Boni;1215100
Too lazy to google any studies about that shit, but basically doing lots of cardio affects your hormone levels and whatnot shit and causes your body to increase the amount of hormones and whatnot to help store body fat. I'm not saying it's anything really noticeable, and chances are it's not noticeable at all if you burn more calories that way. It's just unnecessary. Plus if you're a fat fuck your legs aren't gonna like jogging and all that :)

<25% bodyweight while submerged in water/bicycling/WALKING can be cardio if you're that large
"bad hormone" levels are increased if you workout longer than an hour or so. Does it matter? Not really. That's even in the gym.
Title: Re: iROwiki fitness challenge
Post by: Liberius on February 15, 2012, 03:29:32 PM
Quote from: Boni;1215100
Too lazy to google any studies about that shit, but basically doing lots of cardio affects your hormone levels and whatnot shit and causes your body to increase the amount of hormones and whatnot to help store body fat. I'm not saying it's anything really noticeable, and chances are it's not noticeable at all if you burn more calories that way. It's just unnecessary. Plus if you're a fat fuck your legs aren't gonna like jogging and all that :)

Me thinks you did not read said study properly.
Title: Re: iROwiki fitness challenge
Post by: Rate on February 16, 2012, 12:19:38 PM
How often do you guys go through socks? Seems like I'm always buying new ones whenever I run :(
Title: Re: iROwiki fitness challenge
Post by: tarka on February 16, 2012, 05:49:22 PM
wtf is wrong with these cunthairs having a piss and not washing their hands at the gym? is your dick made of soap? no. so wash your fucking hands you disgusting prick.
Title: Re: iROwiki fitness challenge
Post by: AzureSky on February 16, 2012, 06:04:21 PM
I see people do that all the time too. Happens constantly at College as well
Title: Re: iROwiki fitness challenge
Post by: jaded on February 16, 2012, 06:49:21 PM
Quote from: Rate;1215853
How often do you guys go through socks? Seems like I'm always buying new ones whenever I run :(


Vibrams, bro.

:monocle:
Title: Re: iROwiki fitness challenge
Post by: Ysu on February 16, 2012, 07:49:10 PM
Quote from: Rate;1215853
How often do you guys go through socks? Seems like I'm always buying new ones whenever I run :(

I have a bunch of socks with holes.
Quote from: tarka;1215993
wtf is wrong with these cunthairs having a piss and not washing their hands at the gym? is your dick made of soap? no. so wash your fucking hands you disgusting prick.

Sucks more when you notice that same dude wants to use the same barbell as you.
Title: Re: iROwiki fitness challenge
Post by: tarka on February 16, 2012, 08:43:56 PM
Quote from: Ysu;1216049
Quote from: Rate;1215853
How often do you guys go through socks? Seems like I'm always buying new ones whenever I run :(

I have a bunch of socks with holes.
Quote from: tarka;1215993
wtf is wrong with these cunthairs having a piss and not washing their hands at the gym? is your dick made of soap? no. so wash your fucking hands you disgusting prick.

Sucks more when you notice that same dude wants to use the same barbell as you.


its why i wear gloves. plus i don't really care for the callouses on my palms tbh...but they're still always there since i use straps when i do back workouts, and i only use them on the last set usually, so most of my back workout is done without gloves...and then when i transition to biceps and forearms i'm usually too lazy to go grab my gloves out of the locker. i do regularly wipe down equipment with the spritz/paper towels though, and i'll hit up the hand sanitizer station every once in a while as well.
Title: Re: iROwiki fitness challenge
Post by: Rate on February 16, 2012, 09:23:51 PM
Quote from: jaded;1216021
Quote from: Rate;1215853
How often do you guys go through socks? Seems like I'm always buying new ones whenever I run :(

Vibrams, bro.

:monocle:
Idk about those + snow..
Title: Re: iROwiki fitness challenge
Post by: Ysu on February 16, 2012, 09:39:00 PM
Quote from: tarka;1216082
its why i wear gloves. plus i don't really care for the callouses on my palms tbh...but they're still always there since i use straps when i do back workouts, and i only use them on the last set usually, so most of my back workout is done without gloves...and then when i transition to biceps and forearms i'm usually too lazy to go grab my gloves out of the locker. i do regularly wipe down equipment with the spritz/paper towels though, and i'll hit up the hand sanitizer station every once in a while as well.
My first pair of gloves was decent but the gloves smelled so bad over time that I had to get a new pair. I bought an easy to wash pair gloves from Amazone but there's too much padding and it interfered with my grip. Right now I'm just using paper towels until I go to a sports store to try the gloves.
Title: Re: iROwiki fitness challenge
Post by: tarka on February 20, 2012, 12:47:14 PM
Quote from: Ysu;1216116
Quote from: tarka;1216082
its why i wear gloves. plus i don't really care for the callouses on my palms tbh...but they're still always there since i use straps when i do back workouts, and i only use them on the last set usually, so most of my back workout is done without gloves...and then when i transition to biceps and forearms i'm usually too lazy to go grab my gloves out of the locker. i do regularly wipe down equipment with the spritz/paper towels though, and i'll hit up the hand sanitizer station every once in a while as well.
My first pair of gloves was decent but the gloves smelled so bad over time that I had to get a new pair. I bought an easy to wash pair gloves from Amazone but there's too much padding and it interfered with my grip. Right now I'm just using paper towels until I go to a sports store to try the gloves.

try schiek for gloves, they make awesome products(still use their straps). i had a pair, paid maybe $25 for 'em, and they had just the right amount of padding, were washable and extremely durable, didn't fray or wear out too quick on the palms or anything. Then i lost one and as an impulse buy i picked up some harbinger ones from a local store and they're pretty shit. go with brands that make stuff for powerlifters, you'll pay marginally more but end up with a product that'll last you forever since you don't lift like they do.
Title: Re: iROwiki fitness challenge
Post by: jaded on February 20, 2012, 12:58:52 PM
Did Lupus really delete my comment asking if you didn't wear a separate set of shoes in the gym that you wear outside?

Biased mod is biased.
Title: Re: iROwiki fitness challenge
Post by: tarka on February 20, 2012, 01:18:27 PM
Quote from: jaded;1217671
Did Lupus really delete my comment asking if you didn't wear a separate set of shoes in the gym that you wear outside?

Biased mod is biased.


well you did call someone a scumbag. sensibilities are delicate in this part of the forums, sir!
Title: Re: iROwiki fitness challenge
Post by: Shadow on February 20, 2012, 01:38:21 PM
Tarka, are you sensitive to the fact that I am disclosing our manlove sessions to the public right now? Scumbag.
Title: Re: iROwiki fitness challenge
Post by: tarka on February 20, 2012, 02:41:34 PM
Quote from: Shadow;1217695
Tarka, are you sensitive to the fact that I am disclosing our manlove sessions to the public right now? Scumbag.


(http://i.imgur.com/8LPDr.gif)
Title: Re: iROwiki fitness challenge
Post by: Lupus on February 20, 2012, 10:13:17 PM
Quote from: jaded;1217671
Did Lupus really delete my comment asking if you didn't wear a separate set of shoes in the gym that you wear outside?

Biased mod is biased.


Yes, don't insult people in here.  This is like a self help thing and doing that is going to make people decide this sucks and you suck and everything sucks. Plus, it was reported. (Not by Rate)
Title: Re: iROwiki fitness challenge
Post by: Altana on February 21, 2012, 11:49:34 AM
on another note: I got these tittie chests from doing heavy ass weighted dips + decline bench press for a few months.. now my lower chest is bigger than my upper and it looks nasty

lesson learned
Title: Re: iROwiki fitness challenge
Post by: Boni on February 21, 2012, 01:23:35 PM
maybe your bulk was just a little too dirty :p
Title: Re: iROwiki fitness challenge
Post by: tarka on February 21, 2012, 01:50:36 PM
Quote from: Altana;1218044
on another note: I got these tittie chests from doing heavy ass weighted dips + decline bench press for a few months.. now my lower chest is bigger than my upper and it looks nasty

lesson learned


dude i had that happen 3 years ago, if you ever stop lifting weights, it's gonna look bad dude....
Title: Re: iROwiki fitness challenge
Post by: slowcheetah on February 21, 2012, 03:19:36 PM
i thought decline bench press was suppose to get rid of the tittie chest
Title: Re: iROwiki fitness challenge
Post by: tarka on February 21, 2012, 04:46:54 PM
Quote from: slowcheetah;1218133
i thought decline bench press was suppose to get rid of the tittie chest
the opposite. it makes you more rounded down towards the bottom of the pec, kinda like titties tend to look. incline helps get rid of that, gets you more mass towards the top of the pec. i might do decline bench maybe once a month just to break monotony, otherwise i avoid it since the bottom of the muscle gets hit enough doing flat bench and dips(which i do every chest/tri day). incline i do every workout though in some form or another.
Title: Re: iROwiki fitness challenge
Post by: Liberius on February 21, 2012, 07:02:07 PM
bitch tits aesthetic as fuck :colbert:
Title: Re: iROwiki fitness challenge
Post by: Altana on February 22, 2012, 03:24:14 PM
trying out this shiet called guillotine press

its like flat bench press except instead of benching near the nipple area of your chest, you bench on the neck area (OBVIOUSLY don't touch your adam's apple with the bar unless you like to die)

really got my upper chest sore as fuck. hopefully it'll balance out my bitch chests

warning: if you're gonna try this workout, i HIGHLY HIGHLY HIGHLY recommend you go LIGHT. this workout is NOT about going heavy. I do 12-15 reps, 3 sets of 135 lbs only and I still get a pump out of this bad boy

I'm dropping the decline shiet altogether. I don't give a fuck about power lifting anymore...
gonna start doing 8-12 reps exercise for maximum muscle hypertrophy
Title: Re: iROwiki fitness challenge
Post by: L a h e e n on February 22, 2012, 03:27:38 PM
dat bitties

:cool:

I really want to get a dip bar =(
Title: Re: iROwiki fitness challenge
Post by: tarka on February 22, 2012, 03:54:18 PM
Quote from: L a h e e n;1218503
dat bitties

:cool:

I really want to get a dip bar =(

why not just build one out of <$20 of pvc piping?
20ish ft of 2" schedule 40 pipe depending on how tall and wide you wanna make it, 8 elbows(4 to form the base and 2 per upright) and 6 t fittings(two on opposite sides of the base for the uprights to slot into and 2 more to for a straight brace across to stabilize the uprights), and a couple bucks worth of pvc cement. ezpz.

it's like $5 for 10ft of pipe, and  the elbows and t joints are about a buck a piece.
Title: Re: iROwiki fitness challenge
Post by: Laz on February 22, 2012, 05:20:49 PM
Quote from: Altana;1218501
trying out this shiet called guillotine press

really got my upper chest sore as fuck. hopefully it'll balance out my bitch chests
hypertrophy


Try doing reverse-grip bench aswell. GREAT for upper chesticles
Title: Re: iROwiki fitness challenge
Post by: tarka on February 23, 2012, 12:03:49 AM
i'm about to start a new workout routine that consists of spot injections of shark testosterone and 57 minutes a day of various exercises with the shake weight. my goal is by april to be able to use two shake weights simultaneously. wish me luck.
Title: Re: iROwiki fitness challenge
Post by: L a h e e n on February 23, 2012, 12:13:01 AM
shake... weight?

[ame]http://www.youtube.com/watch?v=xXHUdvvHTkw[/ame]
Title: Re: iROwiki fitness challenge
Post by: Abby on February 23, 2012, 09:01:13 AM
Tarka is probably manly enough to use the one for dudes
[ame]http://www.youtube.com/watch?v=xbsSeVr5NSI[/ame]
Title: Re: iROwiki fitness challenge
Post by: Altana on February 23, 2012, 05:27:43 PM
[ame]http://www.youtube.com/watch?v=EMs-4fUZd-k[/ame]

old but hey
Title: Re: iROwiki fitness challenge
Post by: tarka on February 24, 2012, 12:07:50 AM
yes. manly shake weights.

on a more serious note i've been throwing dragon flags into my abs routine once a week. i tells you whut boy, ain't nothin you can do for your abs that is as difficult. it's the muscle-up of ab workouts.
Title: Re: iROwiki fitness challenge
Post by: jaded on February 24, 2012, 12:15:04 PM
Quote from: tarka;1219058
yes. manly shake weights.

on a more serious note i've been throwing dragon flags into my abs routine once a week. i tells you whut boy, ain't nothin you can do for your abs that is as difficult. it's the muscle-up of ab workouts.


Picked these up last month when they were over-viewed in Mens Fitness.

DAT TOP AB BURN OH MY
Title: Re: iROwiki fitness challenge
Post by: tarka on February 24, 2012, 11:56:52 PM
Quote from: jaded;1219238
Quote from: tarka;1219058
yes. manly shake weights.

on a more serious note i've been throwing dragon flags into my abs routine once a week. i tells you whut boy, ain't nothin you can do for your abs that is as difficult. it's the muscle-up of ab workouts.


Picked these up last month when they were over-viewed in Mens Fitness.

DAT TOP AB BURN OH MY


fucking BEASTLY exercise. you really have to blast lower abs afterwards though to balance it out.
Title: Re: iROwiki fitness challenge
Post by: Ysu on February 25, 2012, 12:38:13 AM
Quote from: tarka;1219058
on a more serious note i've been throwing dragon flags into my abs routine once a week. i tells you whut boy, ain't nothin you can do for your abs that is as difficult. it's the muscle-up of ab workouts.
I've been trying to work on these. I don't have full control so I've been doing negatives to get used to the exercise. I didn't realize my upper abs were very sore so when I tried to do abs the next day, I gave up on the first set. They burned too much and I had to skip abs for that day. One day.. I'll pass that 45 degree angle.
Title: Re: iROwiki fitness challenge
Post by: Boni on February 25, 2012, 06:15:23 AM
Dragon flags are mad shit. Pretty hard to do good reps but just doing negatives is enough to kill you.
Title: Re: iROwiki fitness challenge
Post by: Gouki on February 25, 2012, 06:52:02 AM
its very good exercise though. what's very hard is to keep your legs and everything straight. i can do many reps but its very hard to keep it super straight. and yea, you get nice sore abs after.
Title: Re: iROwiki fitness challenge
Post by: Zentrani on February 26, 2012, 10:34:51 AM
Quote from: jaded;1219238
Quote from: tarka;1219058
yes. manly shake weights.

on a more serious note i've been throwing dragon flags into my abs routine once a week. i tells you whut boy, ain't nothin you can do for your abs that is as difficult. it's the muscle-up of ab workouts.


Picked these up last month when they were over-viewed in Mens Fitness.

DAT TOP AB BURN OH MY


I've done tons of Ab work outs. Tried this 2 days ago. Yesterday I thought I was having some stomach ache but actually it was the dragon flags. Never felt pain there before.

Best ab work out i've been doing is Kettlebell Swing (50 pounds) for about 75reps in a row before I left on vacation. Slowly been working towards that again, hitting about 70. But it focuses on the lower portion of your abs as opposed to the top (like dragon flags, thanks for showing me this btw)
Title: Re: iROwiki fitness challenge
Post by: After Life on February 27, 2012, 09:56:49 PM
What would you guys say the best fat burning program would be? Not looking to bulk up or even build muscle, just shedding fat. Several months of non stop fast food 2-3 times a day and then just laying around have fucked me up. I've got the diet stuff down. Just wondering if anyone has found an effective fat burning program.
Title: Re: iROwiki fitness challenge
Post by: tarka on February 27, 2012, 11:20:15 PM
yo what are peoples thoughts on thermogenics?
Title: Re: iROwiki fitness challenge
Post by: Laz on February 28, 2012, 08:48:07 AM
I say careful with that shit. Definitely been proven to be effective but messin with your body temperature is never a good idea. I have a few friends that swear by em but ehhh

Pros:
1. Quicker weight loss
2. Boost in energy/performance
3. Lessened appetite

Cons:
1. No idea what the long term effects will be
2. Possible side effects with nervous system n heart
3. Tremors
4. Insomnia
Note: There are a few more but I'm lazy and don't remember

The problem is the ones that contain ephedra (most cons are due to this). They're makin ephedra free products but I dunno how effective those are.

Just try not to overdose or take it with too much caffeine.
Title: Re: iROwiki fitness challenge
Post by: Gouki on February 28, 2012, 09:15:40 AM
i suppose that's only for someone who is very very serious in body building.

about body fat loss program....tbh you don't really need that. just eat right, throw away those junks in the fridge, don't be lazy to cook (this you don't have to either, you can always get a healthier choice around like vegies bag if you're busy), and do like 30 min a day of running. honestly it's not a big change to bad lifestyle, you just need to set your goals right.

what most of the fat loss programs do afaik is set you up with meals, like basically controlling what you should eat (which like i mention, is pretty much vegies/other healthy stuff), and controlling the time you eat. if you know those already, then you're set pretty much. if you lack motivation, get a friend that are interested to do the same thing. trust me, having a friend helps a lot.
Title: Re: iROwiki fitness challenge
Post by: Boni on February 28, 2012, 10:17:34 AM
To lose weight, just watch your diet. Aim for like 1800-2500kcal depending on your height/weight, and go with it.
 

I've lost 8kg of weight in two months, just eating whatever and whenever I feel like it. That's an easy way to eat way the hell less than I should :D
Title: Re: iROwiki fitness challenge
Post by: Scyber on February 28, 2012, 11:22:13 AM
Quote from: After Life;1220725
What would you guys say the best fat burning program would be? Not looking to bulk up or even build muscle, just shedding fat. Several months of non stop fast food 2-3 times a day and then just laying around have fucked me up. I've got the diet stuff down. Just wondering if anyone has found an effective fat burning program.


cardio + lift.

Losing weight is all about what you eat. If you increase your metabolism, you can either lose more fat or be able to eat more while losing the same.

Remember to lift weights. Our bodies are very efficient and attempt to refrain from burning muscle if it is in use. A lot of studies have shown that the weight loss is equal while lifting and not lifting, but what's lost is the key. People who don't lift lose a very large amount of relative muscle while dieting.

You won't look like you did before if you just get to your old weight by losing weight if you don't maintain your muscle mass. 1-2lbs of muscle makes a very noticeable difference in a lean individual.
Title: Re: iROwiki fitness challenge
Post by: tarka on February 28, 2012, 11:43:57 AM
lets post progress pics, because i know i've shredded some fucking fat off that's for sure, and seeing where you are vs where you've been helps keep you motivated. btw this is regular midday picture, not post-workout pump. i'm editing this as of 9:00pm, and i'm just now about to go work out
(http://i21.photobucket.com/albums/b265/tarka1/progressbrah.jpg)


packing on muscle is getting pretty hard. i need to work on my chest for sure, it's always been a problem area for me though.
Title: Re: iROwiki fitness challenge
Post by: Ankle Snare on February 28, 2012, 11:53:04 PM
what a bro hat.

i think i'm doing it wrong, i lost 5 lbs. LMAO. i'm supposed to be packing on weight.
Title: Re: iROwiki fitness challenge
Post by: tarka on February 29, 2012, 12:11:11 AM
its a sweet hat. also, eat more carbs.
Title: Re: iROwiki fitness challenge
Post by: coldblooded on February 29, 2012, 07:05:19 AM
military, picture taken 1 1/2 - 2 months after i completely broke my femur in half. 1 week after i could walk again

before,flexed(lolol)
Spoiler: show
(http://i54.photobucket.com/albums/g111/sotir/bfr.jpg)


2 month progress, was gym 6/7 days lifting and cycle (my leg was obviously still fucked, low impact only, no alcohol no cheating)

after(flexed, bad chest genes + cutting too fast + improper chest work)
Spoiler: show
(http://i54.photobucket.com/albums/g111/sotir/aft.jpg)


also leangains is gr8

these old as shit will put up more for my babygirl shaun when im back from the mountains
Title: Re: iROwiki fitness challenge
Post by: jaded on February 29, 2012, 04:36:28 PM
Need to round out those traps brah, shrug it out.
Title: Re: iROwiki fitness challenge
Post by: coldblooded on February 29, 2012, 07:47:46 PM
that shoulder is actually deformed from a really bad separation. doesnt fuck with me physically with any lifts or anything it just looks ate the fuck up :/
Title: Re: iROwiki fitness challenge
Post by: jaded on February 29, 2012, 08:09:04 PM
That makes sense. I thought you just had fucking MONSTER rhomboid's and teeny Traps and were flexing it up and out. Haha.
Title: Re: iROwiki fitness challenge
Post by: Laz on February 29, 2012, 08:26:58 PM
Still bulking! @193, 7 pounds to go
I really miss cardio and my lower abs...

(http://i41.tinypic.com/e8qp90.jpg)
Title: Re: iROwiki fitness challenge
Post by: Rei Windrift on March 02, 2012, 08:37:52 PM
Hmm, I just recently signed up for a gym after a long time break and it's hard to get back into the swing of things. Not to mention I spent most of my previous time there solely doing cardio and shit, so I don't have a lot of knowledge of the machines. I got a friend with me to help out (He's beef as shit), but I really need a good plan to gain muscle again. I'm just not used to all this and most of it's confusing.

160 lbs
6'4"
I'm 25 years old bitches.
Title: Re: iROwiki fitness challenge
Post by: Abby on March 02, 2012, 09:35:32 PM
About a month and a half into the challenge and I still don't have a rock-hard six-pack. What the hell.
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on March 04, 2012, 03:08:59 AM
Quote from: Abby;1222528
About a month and a half into the challenge and I still don't have a rock-hard six-pack. What the hell.


Let me see.
Title: Re: iROwiki fitness challenge
Post by: slowcheetah on March 04, 2012, 06:17:53 AM
almost 2 months into the challenege
went from 94 kilos ( 208 lb ) down to 86 kilos ( 189 lb)
still got another 7 kilos to lose.
Title: Re: iROwiki fitness challenge
Post by: tarka on March 04, 2012, 01:39:57 PM
Quote from: Rei Windrift;1222520
Hmm, I just recently signed up for a gym after a long time break and it's hard to get back into the swing of things. Not to mention I spent most of my previous time there solely doing cardio and shit, so I don't have a lot of knowledge of the machines. I got a friend with me to help out (He's beef as shit), but I really need a good plan to gain muscle again. I'm just not used to all this and most of it's confusing.

160 lbs
6'4"
I'm 25 years old bitches.


step 1: don't use machines.
Title: Re: iROwiki fitness challenge
Post by: Boni on March 04, 2012, 01:43:44 PM
People here actually look pretty good.


am jelly :(
Title: Re: iROwiki fitness challenge
Post by: jaded on March 04, 2012, 01:58:04 PM
Quote from: tarka;1223007
Quote from: Rei Windrift;1222520
Hmm, I just recently signed up for a gym after a long time break and it's hard to get back into the swing of things. Not to mention I spent most of my previous time there solely doing cardio and shit, so I don't have a lot of knowledge of the machines. I got a friend with me to help out (He's beef as shit), but I really need a good plan to gain muscle again. I'm just not used to all this and most of it's confusing.

160 lbs
6'4"
I'm 25 years old bitches.


step 1: don't use machines.


There's nothing wrong with using machines, just make sure you're using them properly. They're not as time efficient as free-weights but it's not the end of the world if you're just starting out.
Title: Re: iROwiki fitness challenge
Post by: tarka on March 04, 2012, 05:24:17 PM
Quote from: jaded;1223017
Quote from: tarka;1223007
Quote from: Rei Windrift;1222520
Hmm, I just recently signed up for a gym after a long time break and it's hard to get back into the swing of things. Not to mention I spent most of my previous time there solely doing cardio and shit, so I don't have a lot of knowledge of the machines. I got a friend with me to help out (He's beef as shit), but I really need a good plan to gain muscle again. I'm just not used to all this and most of it's confusing.

160 lbs
6'4"
I'm 25 years old bitches.

step 1: don't use machines.

There's nothing wrong with using machines, just make sure you're using them properly. They're not as time efficient as free-weights but it's not the end of the world if you're just starting out.

well some machine exercises are great, but you have to incorporate some free weights at least, to start developing stabilizer muscles so you don't end up hurting yourself when you realize you're not gaining as fast as you could be and finally wanna move on to compounds. I'm seeing guys at the gym all the time who I always see on machines, but then they finally take the plunge and walk over to the squat rack and walk away limping cause their hip abductors are shit and they can't handle stabilizing the weight that their legs can handle lifting.

Machines are really useful when starting out getting a good foundation(I used machines myself for about a month when i started working out again after a long hiatus) its just that gains in both strength and size come so much quicker with barbells and dumbbells.


so lets amend that to don't use machines exclusively.
Title: Re: iROwiki fitness challenge
Post by: jaded on March 04, 2012, 05:49:54 PM
Excellent change.
Title: Re: iROwiki fitness challenge
Post by: Rei Windrift on March 05, 2012, 01:08:07 AM
I figured I'd just stick with a variance of both free weights and machines for the first few weeks or so (The gym I hit up is pretty packed when I go, so not everything is readily available.). I really don't want to depend on a shit ton of supplements, but what are some recommendations if at all? I already take a multivitamin.
Title: Re: iROwiki fitness challenge
Post by: Foul Play on March 05, 2012, 05:19:01 PM
imma give this a shot actually. i just started on a diet, i'm aiming to lose a bit of fat and tone up a bit. currently at 5'7" and 162 lbs. i'll post some pics when i get home i suppose.  i go to the gym regularly and i have a decent core to work on[imo at least].  i max about 185 on bench currently and cardio isnt terrible, but i'm limited to what i can do there, i've had 2 knee surgeries on my left knee, so i stick to mostly elliptical and swimming.  anyone give some advice there?
Title: Re: iROwiki fitness challenge
Post by: jaded on March 05, 2012, 05:58:46 PM
I'm out indefinitely.

(http://forums.irowiki.org/picture.php?albumid=64&pictureid=3779)
Title: Re: iROwiki fitness challenge
Post by: Abby on March 05, 2012, 06:25:26 PM
At first I was looking for a fracture, then I saw what I was supposed to see. :(
Title: Re: iROwiki fitness challenge
Post by: tarka on March 05, 2012, 06:40:27 PM
Quote from: jaded;1223439
I'm out indefinitely.

(http://forums.irowiki.org/picture.php?albumid=64&pictureid=3779)


how the fuck did you manage that one?
Title: Re: iROwiki fitness challenge
Post by: jaded on March 05, 2012, 06:51:06 PM
That's a very good question.......

Let's just say I was helicopter dicking my wife and I may or may not have fallen off our overly large kingsize bed and onto a very hard, very cold floor.
Title: Re: iROwiki fitness challenge
Post by: Zentrani on March 05, 2012, 08:57:31 PM
I'm not much into anatomy, but is that your wrist?
Title: Re: iROwiki fitness challenge
Post by: Boni on March 05, 2012, 11:20:17 PM
no it's his leg, you can see his abs right there too, and the ribs above the abs. that's some serious muscle balance there :monocle:


no but really, how bad is that? doesn't look nice :(
Title: Re: iROwiki fitness challenge
Post by: jaded on March 06, 2012, 04:23:24 AM
Out of commission for about a month, cant bend it, and it's impossible to masturbate.

You tell me how bad it is.
Title: Re: iROwiki fitness challenge
Post by: Altana on March 06, 2012, 09:27:38 PM
damn that really sucks
Title: Re: iROwiki fitness challenge
Post by: Resplendent on March 06, 2012, 09:48:04 PM
Sounds like it's only blowjobs for awhile. You poor thing :(
Title: Re: iROwiki fitness challenge
Post by: John on March 07, 2012, 08:54:31 AM
What's wrong with the wrist xray?
Title: Re: iROwiki fitness challenge
Post by: Laz on March 07, 2012, 09:35:53 AM
Quote from: John;1224050
What's wrong with the wrist xray?


The HUGE gap in his wrist joint (right mid side of the pic). Just a guess cause I'm not a doctor but it's the only thing I saw that made me go, "holy fuck"
Title: Re: iROwiki fitness challenge
Post by: jaded on March 07, 2012, 10:36:53 AM
It should look like this.

(http://www.radiographyreview.com/wp-content/uploads/2010/02/PA-Wrist-X-Ray1-150x150.jpg)
Title: Re: iROwiki fitness challenge
Post by: John on March 07, 2012, 10:57:31 AM
I thought so :)
Title: Re: iROwiki fitness challenge
Post by: Murray on March 07, 2012, 11:14:37 AM
Going from running everyday to running in a gym now since I got a membership at my local gym.

Will start building muscle as well, being skinny I've set up a program that effectively goes up as I go on with it. Hopefully it goes good, as long as it hurts(not the wrong way) then I'm happy.
Title: Re: iROwiki fitness challenge
Post by: Zentrani on March 08, 2012, 04:00:23 AM
I knew it was the wrist. Wtf hip?
Title: Re: iROwiki fitness challenge
Post by: walking on March 08, 2012, 09:06:49 AM
Quote from: jaded;1223439
I'm out indefinitely.

(http://forums.irowiki.org/picture.php?albumid=64&pictureid=3779)


holy fuck, OW
Title: Re: iROwiki fitness challenge
Post by: tarka on March 08, 2012, 12:17:12 PM
HEY BRANDON WEAK EXCUSE BRO A TRUE XFITTER WOULDVE BEEN DOING WRIST CURLS BY NOW.

[ame]http://www.youtube.com/watch?v=toyTLb5eO_U[/ame]
iNsPiRaTiOnaL

please for the love of god none of you entertain the idea of joining the cult that is crossfit. nothing good can come of it.
Title: Re: iROwiki fitness challenge
Post by: jaded on March 08, 2012, 03:12:37 PM
I considered trying to lift like this but with the painkillers I'm not sure it would be a good idea.

Need to man up :(
Title: Re: iROwiki fitness challenge
Post by: Kraz on March 08, 2012, 03:55:55 PM
Progress report :D

Weighted myself yesterday : Holy Cow! I might have gained some weight (about 5lbs)

current week : 6
# of training so far : 15 (should be 17, aka, 3 times a week)

about 1h per training, 15 min running, 40 min weight (machine and free weights)(2 series of 12-15 reps) and 5 min bike to "cool down".

Cardio still shitty has hell, but it seems I have muscles in arms now.

Oh and no arm/leg pain after long day of work (I sit in front of a computer all day long). This alone is pure gold.

Problem : still issue with making food. I try to not eat scrap and right now I should be heading to buy food (and make some). I'm hungry, derp. Nothing special.

edit: Best part of work-out : The big glass of chocolate milk I drink once home! *grin*
Title: Re: iROwiki fitness challenge
Post by: tarka on March 08, 2012, 04:04:14 PM
Quote from: jaded;1224653
I considered trying to lift like this but with the painkillers I'm not sure it would be a good idea.

Need to man up :(

dude it's not even worth it, with the way your wrist looks, just wait it out and ease back into it with the upper body.  in the mean time you can still do cardio abs and legs. hack squat, seated press, the donkey kick type hamstring machine, any calf exercise etc... you're not a competitive powerlifter, why risk crippling yourself for life?
Title: Re: iROwiki fitness challenge
Post by: jaded on March 08, 2012, 04:17:20 PM
Because I'm bored and not lifting for 3 weeks after bulking then cutting has me feeling frumpy. :(
Title: Re: iROwiki fitness challenge
Post by: tarka on March 08, 2012, 04:58:50 PM
Quote from: jaded;1224672
Because I'm bored and not lifting for 3 weeks after bulking then cutting has me feeling frumpy. :(


go run or something.
Title: Re: iROwiki fitness challenge
Post by: jaded on March 08, 2012, 05:14:25 PM
RUNNING WITH A CHICKEN WING IS SUPER AWESOME.



SHUT UP.
Title: Re: iROwiki fitness challenge
Post by: tarka on March 08, 2012, 05:42:11 PM
don't talk to me, nemo.
Title: Re: iROwiki fitness challenge
Post by: jaded on March 12, 2012, 04:53:56 PM
Exercises I can do: Anything that requires me to not bend my right wrist.

Exercises I can't do. Anything that requires me to bend my right wrist.
Title: Re: iROwiki fitness challenge
Post by: Torchd on March 14, 2012, 11:42:09 PM
Finally got my membership again and now I'm enjoying this lovely newbie pain (again), I'll post my progress once I get any, I'll do conditioning for the rest of the week and then go back to my normal routine, I'll look for the names of the exercises in english x.x
Title: Re: iROwiki fitness challenge
Post by: L a h e e n on March 15, 2012, 12:15:27 AM
IM GOIN GR8 GUIZ.
Title: Re: iROwiki fitness challenge
Post by: Altana on March 16, 2012, 08:48:19 PM
I got FAT AS FUCK
my bulking was so dirty it made skrillex's bass drops sound like justin bieber singing(idk where i was going with that)

Spoiler: show
(http://img194.imageshack.us/img194/407/picture308l.jpg)

notice the titty definition due to my previous workouts emphasizing more on lower chest...plus my six pack being lost in the process of bulking


got so much work to do b4 summer time comes up..
I can only take solace in the fact that my arms went from 16" to 16.5" (flexed of course)
Title: Re: iROwiki fitness challenge
Post by: Abby on March 16, 2012, 10:14:22 PM
Need suggestions on lower ab workouts  :(
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on March 17, 2012, 01:29:15 PM
How the fuck do I bulk up without looking 4 months pregnant like Altana looks right now.
Title: Re: iROwiki fitness challenge
Post by: Beanie on March 17, 2012, 01:30:39 PM
how do i bulk up when i eat ~5k calories a day without doing cardio (aside from biking to and from class + doing ab workouts daily) and not gaining a pound.. :(
Title: Re: iROwiki fitness challenge
Post by: Altana on March 18, 2012, 11:41:04 AM
that was in a completely relaxed state bitch lol

Spoiler: show
(http://i40.tinypic.com/343s16s.jpg)standing upright


nevertheless my waist size has increased from 30 to 32 inches, plus i have to literally flex hard (no homo) in order for me to see my six pack (last summer even in my completely relaxed state it was still prty defined)
if i can slim it down w/o sacrificing too much muscle in the process that'd be great
Title: Re: iROwiki fitness challenge
Post by: slowcheetah on March 18, 2012, 12:10:14 PM
can actually see you holding your breath so hard
Title: Re: iROwiki fitness challenge
Post by: Altana on March 18, 2012, 12:28:19 PM
yea man
bulking makes me feel big but fat
now i have to flex real hard to see any signs of vascularity
Title: Re: iROwiki fitness challenge
Post by: jaded on March 18, 2012, 09:47:25 PM
Glad I'm not alone in fat-man camp for a few!

GOT THAT PROTEIN BABY COOKIN' IN MAH BELLYYYYYYYYYYYYYYY
Title: Re: iROwiki fitness challenge
Post by: Beanie on March 18, 2012, 09:54:46 PM
Quote from: Beanie;1227949
how do i bulk up when i eat ~5k calories a day without doing cardio (aside from biking to and from class + doing ab workouts daily) and not gaining a pound.. :(


srs question though, any thoughts
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on March 19, 2012, 08:04:50 AM
(http://a.imageshack.us/img812/8302/tumblrllo38o4nme1qdhndd.jpg)
Title: Re: iROwiki fitness challenge
Post by: Laz on March 19, 2012, 08:59:37 AM
Quote from: Beanie;1228420
Quote from: Beanie;1227949
how do i bulk up when i eat ~5k calories a day without doing cardio (aside from biking to and from class + doing ab workouts daily) and not gaining a pound.. :(


srs question though, any thoughts


Probably has to do with the ratio of protein/carbs/fats within that 5k cal daily diet. I don't find myself ever counting calories; I just make sure that I hit a minimum amount of protein/carbs and don't go overboard with fats. Also I'm not a fan of checking progress with weight, it would prob benefit you more and be less discouraging if you started just taking measurements.
Title: Re: iROwiki fitness challenge
Post by: Omna on March 19, 2012, 11:19:44 AM
Quote from: Laz;1228575
Quote from: Beanie;1228420
Quote from: Beanie;1227949
how do i bulk up when i eat ~5k calories a day without doing cardio (aside from biking to and from class + doing ab workouts daily) and not gaining a pound.. :(


srs question though, any thoughts


Probably has to do with the ratio of protein/carbs/fats within that 5k cal daily diet. I don't find myself ever counting calories; I just make sure that I hit a minimum amount of protein/carbs and don't go overboard with fats. Also I'm not a fan of checking progress with weight, it would prob benefit you more and be less discouraging if you started just taking measurements.


^This

"Also I'm not a fan of checking progress with weight, it would prob benefit you more and be less discouraging if you started just taking measurements"

Weight can fluctuate with water intake/retention so don't judge your progress with how much you gain or lose.
Title: Re: iROwiki fitness challenge
Post by: Gouki on March 19, 2012, 11:26:06 AM
what do you eat every day? taking any shakes? post out the detail.

some ppl are one of those...super mad metabolic eater. they just won't gain any weight no matter whatever they eat.
Title: Re: iROwiki fitness challenge
Post by: Scyber on March 19, 2012, 11:43:36 AM
Quote from: Gouki;1228646
what do you eat every day? taking any shakes? post out the detail.

some ppl are one of those...super mad metabolic eater. they just won't gain any weight no matter whatever they eat.

That isn't true. At all. If you take any person in the world who eats an average of X calories and add more to that without increasing activity, that person will gain weight.

What people confuse what you're describing with is a very active person who doesn't eat a lot for his body weight. That's habit and not genetics.
Title: Re: iROwiki fitness challenge
Post by: Gouki on March 19, 2012, 12:07:58 PM
no...metabolism also counts and not just calories taken minus activity = net daily calories. it isn't genetic thing either.

i've known someone irl whose skinny, eat a bulk load of shit, is not exactly very active, but not gaining any weights either. it's one of those thing. personally back then when i was somewhat in the semi-kid age range, i've had a crazy metabolism that i ate 16 packs of noodles a day and some other shit in a week....without gaining weight. not really the case now anyway.

basically, he's most likely eating things that speeds up his metabolism. people with higher metabolism burns shit faster and tend to lose weight quicker. read this (im not sure if you can read an australian government article in US, but otherwise shout out and ill quote what's inside):

http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Metabolism_explained
Title: Re: iROwiki fitness challenge
Post by: Altana on March 19, 2012, 12:28:03 PM
Beanie look up clean bulking vs dirty bulking (yes they're actual terms)
You can find lots of info on it. Don't trust broscience too much though

And I have a very high metabolism (I'm also an ecto) but I managed to gain weight cause of the massive carbs + calories I intake a day during my bulking phase ( I ate a 76 oz porterhouse steak from j&r steakhouse and finished it with a cheesecake. That's how massive I can eat + what caused me to gain fat)

If I chose to do clean bulking I'd probably have to count my calories. Too much effort for me
Title: Re: iROwiki fitness challenge
Post by: Boni on March 19, 2012, 02:20:51 PM
Eating enough is easy if you like peanut butter :)
Title: Re: iROwiki fitness challenge
Post by: slowcheetah on March 19, 2012, 03:22:36 PM
Quote from: Altana;1228669
Beanie look up clean bulking vs dirty bulking (yes they're actual terms)
You can find lots of info on it. Don't trust broscience too much though

And I have a very high metabolism (I'm also an ecto) but I managed to gain weight cause of the massive carbs + calories I intake a day during my bulking phase ( I ate a 76 oz porterhouse steak from j&r steakhouse and finished it with a cheesecake. That's how massive I can eat + what caused me to gain fat)

If I chose to do clean bulking I'd probably have to count my calories. Too much effort for me


75 oz isnt that big
Title: Re: iROwiki fitness challenge
Post by: L a h e e n on March 19, 2012, 03:29:25 PM
U TELL EM TDOG
Title: Re: iROwiki fitness challenge
Post by: Altana on March 19, 2012, 05:44:20 PM
76 oz steak not big?
bet you can't finish it under 60 min

http://www.supersizedmeals.com/food/images/articles/20060826-76oz_Steak_Challenge_4.gif

shits bigger than your head x 3
Title: Re: iROwiki fitness challenge
Post by: Gouki on March 19, 2012, 06:06:47 PM
all dat greaze
Title: Re: iROwiki fitness challenge
Post by: tarka on March 19, 2012, 07:48:45 PM
Quote from: slowcheetah;1228749
Quote from: Altana;1228669
Beanie look up clean bulking vs dirty bulking (yes they're actual terms)
You can find lots of info on it. Don't trust broscience too much though

And I have a very high metabolism (I'm also an ecto) but I managed to gain weight cause of the massive carbs + calories I intake a day during my bulking phase ( I ate a 76 oz porterhouse steak from j&r steakhouse and finished it with a cheesecake. That's how massive I can eat + what caused me to gain fat)

If I chose to do clean bulking I'd probably have to count my calories. Too much effort for me


75 oz isnt that big

you're either trolling, live outside the US, or are clueless about measurements.

for reference there's 16oz in a pound. which means the steak 4.75lbs or around 2kg.
Title: Re: iROwiki fitness challenge
Post by: Beanie on March 20, 2012, 03:22:19 PM
Quote from: Altana;1228669
Beanie look up clean bulking vs dirty bulking (yes they're actual terms)
You can find lots of info on it. Don't trust broscience too much though

And I have a very high metabolism (I'm also an ecto) but I managed to gain weight cause of the massive carbs + calories I intake a day during my bulking phase ( I ate a 76 oz porterhouse steak from j&r steakhouse and finished it with a cheesecake. That's how massive I can eat + what caused me to gain fat)

If I chose to do clean bulking I'd probably have to count my calories. Too much effort for me


i'll look into this after spring break, appreciate the info!
Title: Re: iROwiki fitness challenge
Post by: slowcheetah on March 22, 2012, 01:06:09 PM
Quote from: Altana;1228805
76 oz steak not big?
bet you can't finish it under 60 min

http://www.supersizedmeals.com/food/images/articles/20060826-76oz_Steak_Challenge_4.gif

shits bigger than your head x 3


i was trolling....
Title: Re: iROwiki fitness challenge
Post by: Zentrani on March 24, 2012, 02:11:10 PM
Heres my daily meals, I'm kinda following a routine set out from my friend, I think its clean bulking, but please correct me if i'm wrong. Also if you could recommend anything else to eat... that would be great.

6:30 a.m.
Spoiler: show
Milk + Protein (about 2 tea spoons)

Usually eggs (2 parts white, 1 part yellow) + beans/peas
 (http://i12.photobucket.com/albums/a237/zentrani/th_DSCF0201copy.jpg) (http://s12.photobucket.com/albums/a237/zentrani/?action=view¤t=DSCF0201copy.jpg)

(http://i12.photobucket.com/albums/a237/zentrani/th_DSCF0185copy.jpg) (http://s12.photobucket.com/albums/a237/zentrani/?action=view¤t=DSCF0185copy.jpg)


11:00 a.m.
Spoiler: show
(http://i12.photobucket.com/albums/a237/zentrani/th_DSCF0198copy.jpg) (http://s12.photobucket.com/albums/a237/zentrani/?action=view¤t=DSCF0198copy.jpg)


2:00 a.m.
Spoiler: show
Pasta or Noodles w/ Chicken or...
(http://i12.photobucket.com/albums/a237/zentrani/th_DSCF0200copy.jpg) (http://s12.photobucket.com/albums/a237/zentrani/?action=view¤t=DSCF0200copy.jpg)


5:30 p.m.
Spoiler: show
(http://i12.photobucket.com/albums/a237/zentrani/th_DSCF0188copy.jpg) (http://s12.photobucket.com/albums/a237/zentrani/?action=view¤t=DSCF0188copy.jpg)


8:30 p.m.
Spoiler: show
(http://i12.photobucket.com/albums/a237/zentrani/th_DSCF0206copy.jpg) (http://s12.photobucket.com/albums/a237/zentrani/?action=view¤t=DSCF0206copy.jpg)
 (http://i12.photobucket.com/albums/a237/zentrani/th_DSCF0190copy.jpg) (http://s12.photobucket.com/albums/a237/zentrani/?action=view¤t=DSCF0190copy.jpg)


Excercise around 9:30 for an hour (or 1 hour after I eat dinner)

After excercise, Milk + Protein (2 tea spoons)
Title: Re: iROwiki fitness challenge
Post by: tarka on March 24, 2012, 11:39:00 PM
fucked my left wrist. currently have it in a splint but haven't gone to doctor. i'm waiting it out to see how quickly it recovers...i'm fucking pissed.
Title: Re: iROwiki fitness challenge
Post by: Ankle Snare on March 25, 2012, 01:05:58 AM
^ i'll help you with my hands. you can use your right hand for the mouse, and i'll use both of my hands on your...

keyboard
Title: Re: iROwiki fitness challenge
Post by: jaded on March 25, 2012, 07:41:37 AM
Quote from: tarka;1230911
fucked my left wrist. currently have it in a splint but haven't gone to doctor. i'm waiting it out to see how quickly it recovers...i'm fucking pissed.


iRO Wiki broken wrist club?
Title: Re: iROwiki fitness challenge
Post by: Shadow on March 25, 2012, 08:17:39 AM
BNC = BWC
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on March 25, 2012, 10:12:16 AM
Finding bulking more difficult than cutting.
Title: Re: iROwiki fitness challenge
Post by: Zentrani on March 25, 2012, 11:19:29 AM
Same... Anyone want to make any suggestions?
Title: Re: iROwiki fitness challenge
Post by: Altana on March 25, 2012, 12:57:32 PM
I can't tell you a single thing about clean bulking as all of my gains were from dirty
but from what I can see you're eating the right stuff zen, carbs from rice beans + pasta, protein from eggs shake chicken, fiber from veggies so that your shit doesn't make you bleed from extremely solid feces (true story)

I like how you intake carbs right before your workout, as carbs is your #1 source of energy while training. keep it up man

if you're eating 300 calories more than the daily maintenance needed to keep your body weight then you're doing great
+ you also have to intake at least 1-1.5g of protein per bodyweight (I'm 173 so I take anywhere between 173-260g of protein a day, regardless of whether I'm bulking or cutting)



for everyone else, if you're a real hard gainer like me but want to stay on track in gaining lean mass, try using mass gainer products. my absolute favorite is Up Your Mass. best tasting mass gainer i've ever had (and ever will have). my favorite is vanilla. recommended A++. it's got great macros too. look at the nutrition facts of them bad boys
my bulking was sort of clean until the point where I indulged myself in lots and lots of steak and burgers..oh well
Title: Re: iROwiki fitness challenge
Post by: Zentrani on March 25, 2012, 01:55:46 PM
Thanks for the feedback. Its really appreciated. I'll keep doing what I'm doing then.
Title: Re: iROwiki fitness challenge
Post by: tarka on March 25, 2012, 04:58:26 PM
Quote from: jaded;1230995
Quote from: tarka;1230911
fucked my left wrist. currently have it in a splint but haven't gone to doctor. i'm waiting it out to see how quickly it recovers...i'm fucking pissed.

iRO Wiki broken wrist club?
thank the fucking stars, no. bruised tendon.
Quote from: Ankle Snare;1230937
^ i'll help you with my hands. you can use your right hand for the mouse, and i'll use both of my hands on your...

keyboard
why yes, i could definitely benefit from this.
Quote from: Shadow;1231007
BNC = BWC
yeah wtf is this shit.




so the hand is healing beautifully, most of the pain is gone, i'm stretching it every day. as for progress, it's slowed down obviously, ive only been doing only legs every two days and long distance runs since it happened.

put in an order with bb.com for some muscle pharm assault to try it out, as well a tub of their creatine.

SO!

I bought the assault to give it a shot(since it's convenient, has a different stimulant than anything i've taken before, has some delicious amino acids, as well as the creatine). I like a good pre-workout. now i'm gonna do a review of it for you guys, let you know how it makes me feel compared to other pre-workouts(i've taken 1mr, i've taken cellucor, i've done no-xplode, jack3d as well as some others).  The assault is about $1/serving, which is about the same as 1mr, and about 30% more than c4, no-xplode, jack3d.

The tub of creatine is so i can keep taking creatine on my off-days and evening workout days, since i don't take stimulants if i have to go to the gym after 6 because i can't sleep otherwise. Now this stuff is 20$ for 300g, which for creatine is about twice as much as you pay for standard monohydrate, and i'm guessing its all marketing hype, but i figured i'd spend the extra 10-15$ to keep it the same as what's in my pre-workout, and to avoid the load and , which i had issues with when i took creatine last(dymatize monohydrate). I did a couple cycles of creatine back in 05/06 to help reduce fatigue while training muay thai intensely and still lifting heavy.  Other than that my creatine experience is limited, but i'll definitely keep you guys posted on gains and how i'm progressing. I'm guessing the MP creatine is all hype,  i'll let you know on that front as well as how quickly i've noticed the benefits of creatine with their "no load required" advertisement.


in other news, i'm running the peachtree road race, worlds biggest 10k on the 4th of july, so i'm training pretty seriously for that, doing 5k runs 3x per week, and a 6-8mile once a week for now, and as I build endurance i'll up the distances. it's gonna be kind of hard to work on gaining muscle with all this running, i might have to really start watching my macros and diet more carefully to make sure i'm actually putting muscle on...i'm getting really lean(probably around 9% b/f), which is good, and have a bit more fat i can burn off before i need to start getting worried about upping my carbs and protein intake so i'm not too worried at this time, but it prompted me looking into creatine to get fatigue out of the equation especially with legs, since i get doms like a bitch after i squat, which interferes with running.




EDIT: WHY THE FUCK ISN"T ANYONE POSTING YOU FUCKING QUITTERS:

(http://i21.photobucket.com/albums/b265/tarka1/thisisprogresss.jpg)


and this isn't a post gym pump or anything this is an i just got back from the bars after drinking beer and eating half a large pepperoni pizza. almost there though.
Title: Re: iROwiki fitness challenge
Post by: Rate on April 16, 2012, 12:19:52 AM
Anyone here box? Looking to get more into it, but can't seem to find a boxing gym
(Instead of a meathead mma place, would probably end up stabbing someone in the parking lot)
I've got one of those shitty metal stands and a heavy bag at the moment.
Title: Re: iROwiki fitness challenge
Post by: beetus on April 22, 2012, 06:46:07 PM
[ame]http://www.youtube.com/watch?v=_-91_iXATY8[/ame]
Title: Re: iROwiki fitness challenge
Post by: Laz on April 30, 2012, 07:24:56 PM
Quote from: tarka;1230911

EDIT: WHY THE FUCK ISN"T ANYONE POSTING YOU FUCKING QUITTERS


Been busy.

Decided to stop bulking at 195 (goal was 200) about a month ago cause I felt like a total fat ass.
 
Currently at 187, a few more pounds and I'm done cutting. This at like 8 a.m. after breakfast (i r sleepy)
(http://i49.tinypic.com/t00mrr.jpg)
Title: Re: iROwiki fitness challenge
Post by: Kraz on May 06, 2012, 07:26:38 PM
3 months in,

0.3 lbs of fat lost
1.8 lbs of dry muscle gain
5.3 lbs of water gain
still skinny at 135 lbs.

lulz. iFail, not posting pics.

... At least I went from an asthmatic geriatric geezer cardio to a geriatric geezer cardio
Title: Re: iROwiki fitness challenge
Post by: Hyphy on May 11, 2012, 08:48:49 PM
TDOG pr0est tr0ll3r
Title: Re: iROwiki fitness challenge
Post by: Altana on May 13, 2012, 12:21:18 PM
FUCK MAN
I've been neglecting my diet the past 3 weeks and now I've shrunken to 15.7" arms from 16.5
I kno what ur thinking... "first world problems..."

but all that fucking fat gain i've gotten during bulking phase just to get it up to half an inch, and now I just paid the ultimate price for not keeping up with my nutrition during cutting phase

don't be me
if you're going to cut, do it right or else you too will end up paying for it
don't only eat 2-3 small ass meals and neglect drinking protein shakes like me
your body needs protein, it needs calories. if you're on a more than 500 calorie deficit a day, like say 1000 calorie deficit that day, you are GOING TO LOSE THE HARD EARNED MUSCLES
Title: Re: iROwiki fitness challenge
Post by: Kraz on May 13, 2012, 08:53:12 PM
You have a strange body if it eats away muscles o_O

*Never drink shake*  : D
Title: Re: iROwiki fitness challenge
Post by: Gouki on May 13, 2012, 10:12:33 PM
^ no...you can lose muscle...and its not strange either.
Title: Re: iROwiki fitness challenge
Post by: Laz on May 14, 2012, 07:39:42 AM
Why would you cut 1k calories? Waaaay too drastic.
Title: Re: iROwiki fitness challenge
Post by: tarka on May 14, 2012, 02:14:06 PM
Quote from: Kraz;1246829
You have a strange body if it eats away muscles o_O

*Never drink shake*  : D

lol.


1k is pretty brutal dude especially off a bulk like yours.i only go 300 over maint on my bulks. Easier on your body and easier to keep gains since its a soft cut. As for shakes, theyre only worthwhile if you don't eat enough.

Wtf were you doing to go THAT catabolic though? Cause to lose that much lean mass is really difficult especially while still resistance training
Title: Re: iROwiki fitness challenge
Post by: Laz on May 14, 2012, 04:58:07 PM
Quote from: tarka;1246992
Quote from: Kraz;1246829
You have a strange body if it eats away muscles o_O

*Never drink shake*  : D

lol.


1k is pretty brutal dude especially off a bulk like yours.i only go 300 over maint on my bulks. Easier on your body and easier to keep gains since its a soft cut. As for shakes, theyre only worthwhile if you don't eat enough.

Wtf were you doing to go THAT catabolic though? Cause to lose that much lean mass is really difficult especially while still resistance training

I thought about that shit a lot, if he maintained his usual training the only thing I can think of is the fact that he's asian (genetics).
Title: Re: iROwiki fitness challenge
Post by: Altana on May 16, 2012, 10:27:53 PM
It could very well be Asian genetics. Not only am I an ectomorph, I also have one of the most monstrous metabolism coupled with very demanding active muscle tissues that needs proteins carbs and all that to stay afloat.
I am already at 8-9% body fat (with some big consequences to go with it ofc) and I havent done cardio done a single damn cardio since ive been cutting  (i eat slower digesting complex carbs like brown rice, lean meat like chicken and fish, salad, subways)

Maybe it's cause I don't supply my body with enough protein. People say at least 1g-1.5g per pound but I probably intake like half what I need ...lol (80g..horrible tasting protein shakes might have something to do with it)
Title: Re: iROwiki fitness challenge
Post by: tarka on May 16, 2012, 10:48:25 PM
1.5-2g of protein a day is broscience with regards to maintaining muscle. you need a certain amount sure, but the only real way to truly know how much you need is to get your piss tested, there's something in there that doctors can measure to gauge whether you're meeting your daily protein needs. getting 1.5-2g per lb of bodyweight is just a good guideline since it gives you a ton of calories from what is essentially the best macronutrient for athletes period.

i suck at carbs. i don't like them, i get most of my calories from protein and fats and just do carbs for to keep my calories up, like a bit of brown rice or some sweet potatoes or something,though i do eat tons of veg for fiber. i also eat oatmeal every morning since breakfast is usually proats: trader joes 8min steel cut oatmeal with almond milk instead of water, then i add a scoop or two of protein, some baking cocoa and a some pb2

http://imgur.com/a/79to1#0 and heres some shots of where i'm at now. absolutely 0 pump, today was an off day(true story). inheriting my moms chickenlegs bothers me the most. my back is looking juicy for sure though, i'll have a buddy snap a shot tomorrow.


i have a bit more fat to burn off, and i definitely need some work on chest and forearms, but honestly i just wanted to get cut by summer for pool season and mission accomplished really well considering i was a skinnyfat bitch at 22% bodyfat in december. i looked aaaaaaaawful. i'll start a minor bulk in september or something.
Title: Re: iROwiki fitness challenge
Post by: Sparky on May 17, 2012, 06:35:17 PM
(http://buttersafe.com/comics/2012-05-17-SwimsuitSeason.jpg)

also nice fake blackout on your penis in the third pic tarka

im onto you motherfucker
Title: Re: iROwiki fitness challenge
Post by: Shadow on May 17, 2012, 08:19:29 PM
tarka is posting my pictures again...the fuck
Title: Re: iROwiki fitness challenge
Post by: geckotis on May 17, 2012, 08:45:16 PM
Ok fitnesspros...

1.  6'1 175 pounds, is that ideal weight?  Used to be 225 but dropped to get into shape.
I dont know how ideal is ideal.

2.  Can I live doing pushups on inclines(like feet on chair) alternating 50 and 25 a day?  I dont get why I cant mimic doing bench pressing like when Im doing inclined pushups?  Isnt that the same thing?  Really hate to pay membership.  How many should I do everyday for fitness or for maintenance?
Title: Re: iROwiki fitness challenge
Post by: tarka on May 17, 2012, 11:25:09 PM
Quote from: Sparky;1247768
(http://buttersafe.com/comics/2012-05-17-SwimsuitSeason.jpg)

also nice fake blackout on your penis in the third pic tarka

im onto you motherfucker
ITS A WORK-SAFE FORUM AND I DREW THE SHORTS UP TOO HIGH
Quote from: Shadow;1247792
tarka is posting my pictures again...the fuck
awshit bbgurl im sry i didn't think anyone would notice!
Quote from: geckotis;1247796
Ok fitnesspros...

1.  6'1 175 pounds, is that ideal weight?  Used to be 225 but dropped to get into shape.
I dont know how ideal is ideal.

2.  Can I live doing pushups on inclines(like feet on chair) alternating 50 and 25 a day?  I dont get why I cant mimic doing bench pressing like when Im doing inclined pushups?  Isnt that the same thing?  Really hate to pay membership.  How many should I do everyday for fitness or for maintenance?
1. ideal for what? we don't know what you look like so there's no way to judge, at 6'1 175 you could be skinnyfat or you could be extremely lean...but there is no ideal weight, it's up to  you to decide what you want your body to look like.

2. push-ups aren't fitness...again you need to let us know what you want to accomplish, if you want to be fit, you need to eat right and do cardio, period, if you want to put on muscle without going to the gym then look into calisthenics: armstrong pull-up plan(eventually trying to get into muscle-ups and such), do various types of push-ups(diamond, incline, muay thai, etc..) and sissy squats, pistol squats, standing calf raises, sprints and HIIT cardio, bleacher runs, etc..
Title: Re: iROwiki fitness challenge
Post by: Scyber on May 18, 2012, 06:23:51 PM
Quote from: Altana;1246702
FUCK MAN
I've been neglecting my diet the past 3 weeks and now I've shrunken to 15.7" arms from 16.5
I kno what ur thinking... "first world problems..."

but all that fucking fat gain i've gotten during bulking phase just to get it up to half an inch, and now I just paid the ultimate price for not keeping up with my nutrition during cutting phase

don't be me
if you're going to cut, do it right or else you too will end up paying for it
don't only eat 2-3 small ass meals and neglect drinking protein shakes like me
your body needs protein, it needs calories. if you're on a more than 500 calorie deficit a day, like say 1000 calorie deficit that day, you are GOING TO LOSE THE HARD EARNED MUSCLES

You realize it's glycogen depletion and you haven't actually lost muscle, right? Unless you quit working out while cutting, you aren't going to lose muscle in that period of time. Your muscles hold all the glycogen and the water used to store the glycogen, so when you diet for prolonged periods, you physically shrink, but it isn't muscle loss.
Title: Re: iROwiki fitness challenge
Post by: Ankle Snare on May 19, 2012, 12:58:51 PM
fapfapfap
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on May 24, 2012, 01:08:00 PM
fucking.......hate......chicken......pox..
Title: Re: iROwiki fitness challenge
Post by: Shadow on May 25, 2012, 02:27:30 PM
lol how old are you? had that shit when i was like 7
Title: Re: iROwiki fitness challenge
Post by: Maya on May 29, 2012, 12:32:32 PM
(http://i48.tinypic.com/90d06v.jpg)

i just started seriously lifting/hiit in the beginning of april whats up progress!! hi fitness crew thread
Title: Re: iROwiki fitness challenge
Post by: Abby on May 29, 2012, 12:57:56 PM
omg Maya so buff
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on May 31, 2012, 11:31:29 AM
Quote from: Shadow;1249212
lol how old are you? had that shit when i was like 7


21 and I'm sick of people telling me that.
Title: Re: iROwiki fitness challenge
Post by: Ankle Snare on May 31, 2012, 12:00:21 PM
omg maya.
Title: Re: iROwiki fitness challenge
Post by: tarka on June 01, 2012, 01:02:46 AM
Quote from: Maya;1250075
(http://i48.tinypic.com/90d06v.jpg)

i just started seriously lifting/hiit in the beginning of april whats up progress!! hi fitness crew thread


sup swolejah.
Title: Re: iROwiki fitness challenge
Post by: Laz on June 02, 2012, 06:34:59 PM
^put away the cannon ffs

Done cutting for the summer (180 lbs). Maint time until the big bulk in august.
(http://i50.tinypic.com/311m3jr.jpg)

Hope everyone's injuries are healing/healed and/or reached their goal(s)
Title: Re: iROwiki fitness challenge
Post by: tarka on June 03, 2012, 01:27:15 AM
solid cut, do some delt work when you get back on your bulk for sure though.

my tendon issue was healed up fine considering i never gave it proper time to heal, and then i did heavy face pulls on a seated cable machine and re-aggravated it, and its pretty annoying.

also, is the pic cold or with a pump?
Title: Re: iROwiki fitness challenge
Post by: Laz on June 03, 2012, 03:18:11 PM
Quote from: tarka;1251035
solid cut, do some delt work when you get back on your bulk for sure though.


Thank you sir, it was difficult while keepin up a social life :/. I'll finally be getting a gym membership in July so I plan on making stupid gains.

Quote from: tarka;1251035
also, is the pic cold or with a pump?


Cold (just before my workout). I'm a veiny mofo when I have my pump goin lol
Title: Re: iROwiki fitness challenge
Post by: Abby on June 20, 2012, 06:18:15 PM
Ehhhhh, home stretch.

Project Candice Swanepoel (http://4.bp.blogspot.com/_kDujDzwdR0M/TPghz_o9sQI/AAAAAAAABJM/vZS-Y1pNuzU/s1600/31357_candice_swanepoel_victorias_secret_swim_2010_19_122_180lo.jpg) started late January-- mainly, I wanted to see if I could get my waist down to her 23". Kept my diet to <1600 Calories per day with more veggies than what's normally found in tacos, but neglected any meaningful cardio (big mistake).

So far, I went from a 26.5" waist down to 24.5" while my weight has basically been stable at ~115lbs. I don't think the lost inches are very evident from the front, and I neglected to take any pics from the side.
Spoiler: show

(http://binkerville.com/images/workout_start.jpg)
January 20th pic. 26.5" waist, 115lbs

(http://binkerville.com/images/hnnngh.jpg)
June 20th pic. Me and my fave gym pants obvs. 24.5" waist, and 112lbs but it hasn't changed for the past 2 months.

Probably just going to have to focus on cardio from here on out to burn off the fat. Or buy a whalebone corset.
Title: Re: iROwiki fitness challenge
Post by: Altana on June 20, 2012, 10:42:59 PM
I think I'm at 10% bf..I can't seem to lose my love handles, (hence why the side pose l0l0l0l) buttfuck it..im tired of complex carb/low carb diets

Spoiler: show
(http://i45.tinypic.com/15coydd.jpg)

(http://i46.tinypic.com/dmrzts.jpg)
Title: Re: iROwiki fitness challenge
Post by: Water Baron on June 20, 2012, 11:43:39 PM
[ame]http://www.youtube.com/watch?v=HTB7k1tVujA[/ame]
 
Good job everybody :monocle:
Title: Re: iROwiki fitness challenge
Post by: tarka on June 21, 2012, 12:24:35 AM
Quote from: Abby;1256121
Ehhhhh, home stretch.

Project Candice Swanepoel (http://4.bp.blogspot.com/_kDujDzwdR0M/TPghz_o9sQI/AAAAAAAABJM/vZS-Y1pNuzU/s1600/31357_candice_swanepoel_victorias_secret_swim_2010_19_122_180lo.jpg) started late January-- mainly, I wanted to see if I could get my waist down to her 23". Kept my diet to <1600 Calories per day with more veggies than what's normally found in tacos, but neglected any meaningful cardio (big mistake).

So far, I went from a 26.5" waist down to 24.5" while my weight has basically been stable at ~115lbs. I don't think the lost inches are very evident from the front, and I neglected to take any pics from the side.
Spoiler: show

(http://binkerville.com/images/workout_start.jpg)
January 20th pic. 26.5" waist, 115lbs

(http://binkerville.com/images/hnnngh.jpg)
June 20th pic. Me and my fave gym pants obvs. 24.5" waist, and 112lbs but it hasn't changed for the past 2 months.

Probably just going to have to focus on cardio from here on out to burn off the fat. Or buy a whalebone corset.
lookin thick,solid,tight. srsly though pretty awesome.

Quote from: Altana;1256204
I think I'm at 10% bf..I can't seem to lose my love handles, (hence why the side pose l0l0l0l) buttfuck it..im tired of complex carb/low carb diets

Spoiler: show
(http://i45.tinypic.com/15coydd.jpg)

(http://i46.tinypic.com/dmrzts.jpg)

dude don't even worry about complex carbs, the glycemic index is based on an intake of purely carbs, if you eat a complete meal it doesnt matter if it was white bread or wheat bread. the only benefit of complex carbs when cutting is apparently less water retention

looking  juicy as fuck though. do you post on misc btw?


if i was on a bulk id dress as carl for halloween.
Title: Re: iROwiki fitness challenge
Post by: Altana on June 21, 2012, 12:41:39 AM
ah well its not that simple carbs are bad but i ate complex carb cause it makes me feel full for much longer than like white rice

i've thought about taking oxy elite pro though. i heard its very good for suppressing appetite

nah i don't post in misc
but i do goto bodybuilding forums for any questions i got regarding to cutting up tho
Title: Re: iROwiki fitness challenge
Post by: tarka on June 21, 2012, 12:50:20 AM
Quote from: Altana;1256224
ah well its not that simple carbs are bad but i ate complex carb cause it makes me feel full for much longer than like white rice

i've thought about taking oxy elite pro though. i heard its very good for suppressing appetite

nah i don't post in misc
but i do goto bodybuilding forums for any questions i got regarding to cutting up tho

honestly cutting sucks dick. i'm sitting around 7% right now and about to go eat a peanut butter and nutella sandwich because that's how little of a fuck i give at this point..


oh yeah, on kings hawaiian rolls.

oh sweet jesus it's so good. i regret nothing(i was 400calories shy today, so i did the kings roll and a mayfield 90cal ice cream pop lol). i kept cutting until last week, now i'm around maint. no point going below this, my tan is weak as shit and i'm really vascular, so even at 7% it's borderline gross....plus i don't care really, i already look alright with my shirt off...now i'm just waiting for late summer to clean bulk. and waiting....and waiting. i might say fuck it and do it anyways, i eat so ridiculously clean for the most part that i can probably go through september and stay in single digits b/f%.


surprisingly my lifts are going up. my deadlift might be 400 already(mixed grip) i'll check 1rm next week, and my parallel squat is 315, atg is 265(i need to work on my quads more tbh, my glutes and hams are way stronger than my quads), bench i don't know i just do dumbbell incline mostly, i haven't flat benched in a while, last time i did  225 for 8, but my chest has always been a weak point for me, and military press i need to 1rm on, i do 70-75s seated dumbbell on my working reps so next time i have a buddy with me i'll do the seated barbell version(i don't like doing heavy alone since the rack is a bit behind the seat at my gym and its reeeally awkward to unrack heavy weight.
Title: Re: iROwiki fitness challenge
Post by: Altana on June 23, 2012, 01:08:14 PM
damn how  much do u weigh, and how long have u been workin out for
those are some pretty strong lifts ur doin

I didn't even hit those numbers in my first year of training
Title: Re: iROwiki fitness challenge
Post by: slowcheetah on June 24, 2012, 07:52:12 PM
looking good alex
Title: Re: iROwiki fitness challenge
Post by: Flack on June 24, 2012, 08:28:48 PM
Quote from: Uyuni;1208759
I'm doing this routine: http://www.beachbody.com/product/fitness_programs/insanity.do

Pretty much I want to eliminate fat and be like bruce lee lol

I'm doing this too.  Just started month 2.  Its incredibly hard but I'm liking the results so far.

My last day is actually July 19th for my first cycle but I like the concept of this thread.  I'll post up the pics on July 15th for this thread.
Title: Re: iROwiki fitness challenge
Post by: tarka on June 25, 2012, 01:01:01 AM
Quote from: Altana;1256934
damn how  much do u weigh, and how long have u been workin out for
those are some pretty strong lifts ur doin

I didn't even hit those numbers in my first year of training

6'3(and some change, i should e-stat to 6'4 lol) 190.

i lifted hard from 04-08, shattered my wrist something nasty during a sparing session preparing for an amateur fight, then basically just fucked around here and there with lifting for 3 years(by fucked around i mean i barely did anything at all just some pull ups/push ups here and there really) and let myself go. started back up again in december last year. dat dere muscle memory, honestly.  my bench is garbage though, i never hit chest that hard when i trained, i hit back and legs with the most intensity and it really shows, my back is swole as shit and my arms and chest are pretty small(legs arent huge, but lets be real it's hard as shit to fill out legs when you're tall). I'll get some new pics up this week if i remember.  

did back on saturday, did 4 plates a side for 1rm on DL, so i broke the 400 mark, tried slapping on 5lbs more a side for another one and i couldn't get it off the ground without arching my back so i didn't bother. i'm fine with that though, i just keep gradually upping my reps and weight on my working sets and let the maxes build gradually. i don't like to fuck around with deadlifts, if my form starts getting shaky i stop.

when i start my bulk in august/september i'm going to keep a log either here or on bb.com and keep it updated with how i'm progressing on lifts.

also just started taking CL orange triad...it turns my piss neon yellow.
only other supps i take are  beta alanine, citrulline malate or AAKG(ran out of cit-mal so i'm using AAKG atm and i actually prefer the aakg as a pre-workout), creatine, and i take 2 or 3shots of espresso before i work out(i tried out ALCAR but it did nothing for me, and i hear it helps make you extra-fertile, which is kind of a concern)
Title: Re: iROwiki fitness challenge
Post by: Abby on June 26, 2012, 11:21:35 AM
Trying to add some jogging into my routine (bit the bullet and got a gym membership)-- still get winded after a mile :( Oh and

(http://media-cache-ec3.pinterest.com/upload/151996556144131972_pEh0vQdY_f.jpg)
Title: Re: iROwiki fitness challenge
Post by: Maya on June 26, 2012, 07:22:31 PM
LOL abby keep it up!!! i've been HIIT running more than lifting these past 2 weeks since i've had crazy work scheduling .. also maybe i'm secretly running more because the weather has been great + i just got the zombies, run! (https://www.zombiesrungame.com/) app on my phone. you should try it out!
i'm missing weights so i'll get back to it soon. i like lifting with my brother b/c he knows his shit and looks intimidating, so everyone backs off when i'm like LOL HOLD ON LET ME JUST SQUAT THIS 160lbs (+ bar???) WHILE HE SQUATS 3 TIMES THAT NEXT TO ME
(http://i585.photobucket.com/albums/ss297/stcasey34/kid-squatting.gif)
Title: Re: iROwiki fitness challenge
Post by: Uyuni on June 27, 2012, 09:15:00 AM
Quote from: Flack;1257235
Quote from: Uyuni;1208759
I'm doing this routine: http://www.beachbody.com/product/fitness_programs/insanity.do

Pretty much I want to eliminate fat and be like bruce lee lol

I'm doing this too.  Just started month 2.  Its incredibly hard but I'm liking the results so far.

My last day is actually July 19th for my first cycle but I like the concept of this thread.  I'll post up the pics on July 15th for this thread.

I ended the insanity program and elimanated around 10libs of fat :), won some muscle too. In terms of fat % I went from 16.5 to 10.3% :)!

Now I moved to P90X program to gain a little bit of bulk. I'll upload a picture when I get home.
Title: Re: iROwiki fitness challenge
Post by: Submerge on June 27, 2012, 11:07:03 AM
ya im doing p90x too, shit works + eating well and healthy
Title: Re: iROwiki fitness challenge
Post by: Uyuni on June 29, 2012, 06:46:59 PM
(http://oi46.tinypic.com/2w4bqxg.jpg)

65kg to 60kg in 2 months, removed a lot of fat in my belly and arms, won some muscle but not that much. Not working out as much as I would like and not even close to people here but I keep trying :)

Trying to get some libs of muscle :)
Title: Re: iROwiki fitness challenge
Post by: Shadow on June 30, 2012, 10:12:26 PM
Never did before/after pics cause I'm usually always just working out in some way but was pushing myself since I hurt my knee back in  early March. Twisted it bad enough to where I was on crutches for 1.5 weeks and wore a heavy knee brace for another 2.5.

First attempt at a 2mile after I lost the brace: couldn't finish. ~1st week of April.

Just ran a 13:12 2mile the other day and completed a 6 mile - 48 minute run about half an hour ago. Happy with my progress.

My goal is to get back to sub 13 2 miles again, thats what I was doing before I hurt myself. Trying to grind from where I'm at back to sub 13 is the tough part, doing wind sprints and 60/120s for awhile now before I start distance again.
Title: Re: iROwiki fitness challenge
Post by: tarka on July 02, 2012, 03:03:02 PM
Quote from: Uyuni;1258763
Trying to get some libs of muscle :)

good progress brah.

but if you're trying to lose fat, you're not going to pack on noticable muscle. if your body needs x calories to maintain, and if you're eating less than that, your body needs to eat away at itself to meet the demand(fat, if you're dangerously low on that, it's muscle) you're not building muscle(and if you're eating more than that, you're not losing fat).  you can do it in the first few months because of noob gains, your body is adapting, but in the long run you just can't do it.


jack, gl with your running goals of 2012. i have a 7mile run on the morning of the 4th, and i'm smoking a pack a day lately. can someone run behind me and pick up chunks of my lungs as i'm coughing them up, because i think i've made a horrible mistake.


i took a week off from lifting because i was too lazy to do a deload week, and i wanted to fuck around and eat a lot. today is chest and bis, tomorrow is back. i can't wait, back is my favorite.
Title: Re: iROwiki fitness challenge
Post by: Scyber on July 02, 2012, 05:44:51 PM
got told to not lift because of nerve problems in my hand :( I'm going to ignore it or find a work around
Title: Re: iROwiki fitness challenge
Post by: Abby on July 02, 2012, 06:01:02 PM
Quote from: Scyber;1259694
I'm going to ignore it or find a work around
Famous last words
Title: Re: iROwiki fitness challenge
Post by: Shadow on July 02, 2012, 06:07:53 PM
Quote from: Scyber;1259694
got told to not lift because of nerve problems in my hand :( I'm going to ignore it or find a work around


lift without your hands
Title: Re: iROwiki fitness challenge
Post by: tarka on July 02, 2012, 06:44:24 PM
Quote from: Scyber;1259694
got told to not lift because of nerve problems in my hand :( I'm going to ignore it or find a work around


my ligament is still fucked(though it's very very very mildly fucked right now). i've been ignoring it for what, 3 months now? look into the consequences of ignoring the advice before going full retard like i did.
Title: Re: iROwiki fitness challenge
Post by: Scyber on July 03, 2012, 12:29:40 AM
the swelling of the nerve needs to go down or I'll need surgery for sure (the internal medicine guy is pretty sure I do already and referred me to a specialist)
Title: Re: iROwiki fitness challenge
Post by: tarka on July 04, 2012, 12:39:45 PM
Get it fixed first. 4th of July bulk today. i'm thinking deadlift PR tomorrow.
Title: Re: iROwiki fitness challenge
Post by: Ankle Snare on July 04, 2012, 12:59:48 PM
clean bulk is so haarrddddd. everything tastes bland and i have to eat lots of it :( dammit. i want my greasy fatty foods.
Title: Re: iROwiki fitness challenge
Post by: Maya on July 04, 2012, 01:19:09 PM
um. come to my house..... you will never call clean eating 'bland' EVER AGAIN. i've had practice cooking for my picky-eater brothers especially!
(although i will be indulging in some grilled bacon-wrapped cream-cheese-stuffed jalapenos in a few hours. GUILT FREE, LBR)

(http://i780.photobucket.com/albums/yy89/marvelouslykatie/Picture6.png)
my bro and i.. LOL i'll never achieve muscular arms like his and THAT'S OK with me

happy 4th of independence day ya'll
Title: Re: iROwiki fitness challenge
Post by: Abby on July 04, 2012, 01:39:05 PM
KNOCK KNOCK, MAYA

Edit: MAYA I LOVE YOUR NAILS
Title: Re: iROwiki fitness challenge
Post by: Scyber on July 04, 2012, 01:59:04 PM
Quote from: Ankle Snare;1260478
clean bulk is so haarrddddd. everything tastes bland and i have to eat lots of it :( dammit. i want my greasy fatty foods.

I think you 100% misunderstood clean bulking. The goal is to only eat a couple hundred calories over your maintenance so you don't get fat. It has nothing to do with eating foods you hate every day. That's probably the #1 reason people fail at doing anything.
Title: Re: iROwiki fitness challenge
Post by: Laz on July 04, 2012, 03:45:36 PM
^ A bit harsh but true. Good luck with your wrist.

Bulking is a time when most of the things you eat really shouldn't be bland, you can more easily fit eating out into your macros (mmmmm sushi). As long as you meet your macros (protein, carbs, fats) for the day and don't eat over your calorie surplus, you will clean bulk. IMO a clean bulk means gaining .5-.75 lbs a week. Anything over 1lb a week is considered "dirty".

I'm gonna start the first REAL bulk, 8 months, of my life on August 5th. Until then I will be gradually increasing my carb and fat intake for a month. I will def be posting my "fatass" progress. Shooting for 190-196 by march.

Helpful site for calorie free condiments to put on your food:
http://www.waldenfarms.com/
Warning!!!
The dips, syrups, most dressings, and some bbq sauces are good. The rest are shit!
Title: Re: iROwiki fitness challenge
Post by: Couture on July 04, 2012, 04:23:47 PM
i'm 5'11" and 114 lbs. i can't put on weight or work out for more than 10 minutes without feeling like i'm about to pass out. i blame veganism.
Title: Re: iROwiki fitness challenge
Post by: Moon Child on July 04, 2012, 04:48:12 PM
That's crazy tall and skinny
Title: Re: iROwiki fitness challenge
Post by: Zentrani on July 04, 2012, 05:17:20 PM
Quote from: Couture;1260566
i'm 5'11" and 114 lbs. i can't put on weight or work out for more than 10 minutes without feeling like i'm about to pass out. i blame veganism.


Kind of in the same boat. I swear I can eat anything, and everything all day, worse is that i'm not a vegan and I still can't gain anything.  5'10" 135 lbs
Title: Re: iROwiki fitness challenge
Post by: Couture on July 04, 2012, 06:52:08 PM
it's ok, bb. at least we're model material.
Title: Re: iROwiki fitness challenge
Post by: Scyber on July 04, 2012, 08:45:24 PM
Quote from: Zentrani;1260601
Kind of in the same boat. I swear I can eat anything, and everything all day, worse is that i'm not a vegan and I still can't gain anything.  5'10" 135 lbs
This is going to be very straight forward. You don't eat enough to gain weight. That is it.

You think you eat a lot and eat whatever you want, but you just have good leptin sensitivity and were most likely raised to eat the way you do. It is all habitual. If you eat more than what you eat normally, you will gain weight.

This is a really big a pet peeve of mine. Fat people who claim they eat nothing and remain fat and underweight people who eat nothing and claim they eat everything and remain super thin. Any very large and fat person has a higher metabolism than you do and I would bet a large amount of money that you have a lower metabolism than everyone in this thread who lifts.

Quote
Helpful site for calorie free condiments to put on your food:
http://www.waldenfarms.com/
Warning!!!
The dips, syrups, most dressings, and some bbq sauces are good. The rest are shit!
Have you tried their ketchup? I am addicted to ketchup and the low sugar ones are still killing me.
Title: Re: iROwiki fitness challenge
Post by: Moon Child on July 04, 2012, 09:28:33 PM
Agreed. big pet peeve of mine too. Fat or skinny you can always gain or lose. Just gotta research a little and do some simple math.
Title: Re: iROwiki fitness challenge
Post by: Altana on July 05, 2012, 07:03:11 AM
fuck
Why does nobody ever listen to me
Take mass gainer like "up your mass" man
I'm an ectomorph myself..always been a skinny motherfucker weighing 125 lbs at 5'9 before I worked out
I started working out two years ago and now I'm working with 160 lbs
You can tell I'm an ectomorph by my wrist size...

Honestly I don't see the issue in gaining weight.. If you aren't taking in more calories than your body needs to gain weight, or you're a very busy person who has no time to eat more than 3 meals a day  then take some mass gainer...it doesn't take more than 60 seconds to mix shake and drink

If I can do it, and I'm an Asian with bad genetics, then anyone can


...although I wont lie...I'm pretty damn strong for my weight and size
Title: Re: iROwiki fitness challenge
Post by: Laz on July 05, 2012, 07:16:10 AM
Quote from: Scyber;1260684
Quote
Helpful site for calorie free condiments to put on your food:
http://www.waldenfarms.com/
Warning!!!
The dips, syrups, most dressings, and some bbq sauces are good. The rest are shit!
Have you tried their ketchup? I am addicted to ketchup and the low sugar ones are still killing me.

That was the first one I tried, it tastes like shit :(
Title: Re: iROwiki fitness challenge
Post by: Uyuni on July 06, 2012, 02:47:00 PM
Quote from: tarka;1259617
Quote from: Uyuni;1258763

Trying to get some libs of muscle :)


good progress brah.

but if you're trying to lose fat, you're not going to pack on noticable muscle. if your body needs x calories to maintain, and if you're eating less than that, your body needs to eat away at itself to meet the demand(fat, if you're dangerously low on that, it's muscle) you're not building muscle(and if you're eating more than that, you're not losing fat).  you can do it in the first few months because of noob gains, your body is adapting, but in the long run you just can't do it.

.


So, in order to keep gaining muscle I should not lose that much fat?
Or... kepp being low in fat but eating enough calories to avoid my body to eat the muscle instead of the fat?
Title: Re: iROwiki fitness challenge
Post by: Scyber on July 06, 2012, 03:01:07 PM
Your body will not burn muscle if you're actively using it. He's saying you can't effectively put on a lot of muscle while on a calorie deficit, which is the only way to lose fat. You might actually be able to add a bit of muscle if you're very new to lifting and your body fat isn't too low, but it'll still be slow.
Title: Re: iROwiki fitness challenge
Post by: Liberius on July 06, 2012, 06:46:12 PM
Just bulk but eat clean. Your muscle fibres will start utilizing a greater proportion of fat during inactive periods as you workout more. Mind you tho, this effect is for atrophied muscle fibres hence it only pertains to your "noob" phase.
Title: Re: iROwiki fitness challenge
Post by: Uyuni on July 09, 2012, 08:24:42 AM
Thanks for your input, I'll make sure my nutriologist helps me with a diet to gain a bit of muscle this next month(s) :)
Title: Re: iROwiki fitness challenge
Post by: Abby on July 09, 2012, 09:44:27 AM
Shaun, how cute are these hats going to be? I need to know before I decide to go running or indulge in an entire cheesecake.
Title: Re: iROwiki fitness challenge
Post by: Scyber on July 09, 2012, 05:35:22 PM
(http://i.imgur.com/VSfJ5.png)
Title: Re: iROwiki fitness challenge
Post by: Abby on July 09, 2012, 10:34:27 PM
Cheesecake it is.
Title: Re: iROwiki fitness challenge
Post by: Abby on July 13, 2012, 09:04:22 AM
k I'm probably not going to look any different/better on Sunday after my BBQ binge, so here's my 3? week progress update:

Spoiler: show
(http://binkerville.com/images/bear_hugs.jpg)
Then I got a full body wax

Basically started running 3-4x a week in addition to core/abs. I lumber around really slowly, though, seeing as how my best mile time was 8:30, but that was probably a fluke. Normally I take around 9:00-9:15, which is still progress considering I was never able to finish a mile back in middle school and high school.

With regards to whether or not I'll be able to cosplay as Candice from the waist down (http://www.candiceswanepoel.com/uploaded_files/photos/b_b9a0959de49b57d0ea7a035c59b352ec.jpg): I'm pretty much stuck at 24.5" (24" if I hold my breath), but I lost around 2 inches, all told.

Spoiler: show
(http://binkerville.com/images/120709_1.jpg) (http://binkerville.com/images/120709_3.jpg)
my fave workout top + face

Starting to plateau on just crunches, so I think I'm going to have to man up and start lifting next month in addition to eating more, because I'm about 5 pounds underweight (upper back looks really bad, hence no pics from the back) after adding cardio :(
Title: Re: iROwiki fitness challenge
Post by: Resplendent on July 13, 2012, 09:05:59 AM
*mentally erases black censor job*

Good show!
Title: Re: iROwiki fitness challenge
Post by: Shadow on July 13, 2012, 09:09:44 AM
What? There are no censors, those are just 2 different shirts she was showing off, don't be silly! Sometimes Abby confuses the fitness and fashion thread, her bear forehead snaps all the different glasses she tries to use and her vision is naturally bad.
Title: Re: iROwiki fitness challenge
Post by: Abby on July 13, 2012, 09:24:45 AM
I hope you go camping soon. Bring marshmallows and 5 pounds of raw steak if you want to live.
Title: Re: iROwiki fitness challenge
Post by: Scyber on July 14, 2012, 02:00:34 PM
I have the most impressive farmer's tan that I have ever seen I'm pretty sure.
Title: Re: iROwiki fitness challenge
Post by: tarka on July 22, 2012, 10:21:21 PM
btw i'm not sure if i updated this, but i've been clean bulking for about 3 weeks now. it's amazing.


also i'm starting PHAT within the next week or two, with some of the accessory work changed to fit me a little better with regards to goals and preferences

i.e. my hams are very strong, but my quads lagging so on leg hypertrophy instead of standing leg curl and seated leg curl, i'll do lunges and step ups.
instead of skull crushers on upper body days(i hate 'em, absolute carnage for my elbows) i'll do seated french press or something.
i'll also try to incorporate deadlifts once every couple weeks since it's my favorite exercise.

i'll actually post up the routine when i tailor it a little. the main gist of it will stay, just a few accessory workouts changed up.
Title: Re: iROwiki fitness challenge
Post by: Uyuni on July 23, 2012, 12:13:17 PM
I'm having a hard time to increase my weight (muscle) :(
I'm sure I'm eating well but probably not enough exercise (I'm doing P90x routine), I also increased the weight of my dumbells by 2x in some exercises.

Weight: 132 lbs
Height: 165cm / 5.41 feets (yeah, I'm kinda small :/)

My diet is around the 1900 calories:
1 cup of milk + 1 fruit + some cottage cheese before exercise (early in the morning, before breakfast)
250 grs of chicken/fish per day.
Lots of cereals and vegetables: Around 3 cups of rice and 4 cups of vegetables. (per day)
1 fruit (or a cup) in every meal and before dinner.
3 cups of milk per day (Including the one before exercise)

Ooops, thanks Abby, I definetly I need to say this:

I do around 1 hour of exercise per day, the rest of day I'm sitting in my office (arround 9 hours) and I spend around 1 hour per day walking. That maybe will explain my low calorie diet.
Title: Re: iROwiki fitness challenge
Post by: Abby on July 23, 2012, 12:22:29 PM
1900 seems a little low, especially if you're trying to gain muscle. I eat about 1800 with cardio, and I'm a girl.

Pretty sure the guys here can offer further advice. Might want to mention what you're lifting and stuff, too.
Title: Re: iROwiki fitness challenge
Post by: Uyuni on July 23, 2012, 12:29:24 PM
Thanks Abby, I updated my post explaining I spend like 9 hours sitting in my office :/
Title: Re: iROwiki fitness challenge
Post by: Maya on July 23, 2012, 12:44:31 PM
sitting around in an office is no excuse not to eat! do you bring snacks with you? even during my busiest days (9am-10pm class days barf), i always had 4 or 5 baggies of prepped snacks (including homemade granola, veggies & hummus or pb, fruits, greek yogurt, etc) with me so i could keep up.
Title: Re: iROwiki fitness challenge
Post by: Andini on July 23, 2012, 12:55:18 PM
tried doin that, but last time my boss pulled me to the side and said that eating my celery sticks was distracting (work in an acct office so it's pretty quiet)
Title: Re: iROwiki fitness challenge
Post by: Uyuni on July 23, 2012, 12:59:40 PM
Quote from: Maya;1268651
sitting around in an office is no excuse not to eat! do you bring snacks with you? even during my busiest days (9am-10pm class days barf), i always had 4 or 5 baggies of prepped snacks (including homemade granola, veggies & hummus or pb, fruits, greek yogurt, etc) with me so i could keep up.


Well, I have my breakfast before going to office,  my lunch during office hours and finally l eat a fruit before leaving the office (like 4 hours after my lunch), 2 hours later it's dinner time :). Lots of water too and I cup of coffee

Maybe I should explain in what consist my breakfast, lunch and dinner :lol:
Title: Re: iROwiki fitness challenge
Post by: tarka on July 23, 2012, 01:20:38 PM
Quote from: Andini;1268656
tried doin that, but last time my boss pulled me to the side and said that eating my celery sticks was distracting (work in an acct office so it's pretty quiet)

Celery has like no calories and takes like grassbark, your boss is a good man.


Uyuni it takes forever to build muscle. On a bulk you'll get 1-2lbsmonth lean mass tops and thats with an excellent split and great genetics. Plus and i'm going to repeat myself again P90 IS NOT FOR BUILDING MUSCLE IT'S WEIGHT LOSS. If you want to build muscle lift heavy lift often and eat a ton. It's going to take months or years and you'll have to put on some fat.
if you're not gaining weight period you're not eating enough if you're only gaining fat, you're not lifting hard enough. Period. PERIOD GODDAMNIT.



Those swole old dudes on the p90 ads lift guaranteed and are probably on hrt
Title: Re: iROwiki fitness challenge
Post by: Maya on July 23, 2012, 01:24:22 PM
@andini your boss needs to suck it up! jk i usually can't stand listening to ppl eat either so i can understand.. but it doesn't have to be celery! you can eat grapes, berries, bananas, kiwi, dried cranberries, pineapple & ham, tomatoes, hard-boiled egg, or sometimes i'll rip up a pita pocket and eat that w/ hummus. thinking of foods that don't crunch took me a couple mins lol.. ANYWAYS THERE ARE SOME IDEAS.

@uyuni hmm well are you ever feeling hungry between those times? since i started lifting i seem to get hungry more often so that's why i have snack bags every 1-2 hrs. you are on the smaller side so maybe one of the guys can give you better advice like abby said. from a glance, it seems like you might need to eat more protein/meats? an explanation would be good

random: my friend is starting this new program called leangains (i think?) where she doesn't eat until 1, but has to eat her reqd cals before 8pm.. or something.. i don't think i could do it b/c i get nauseous if i don't eat something before working out. has anyone else heard of this program? i think my brother is doing something similar where he doesnt eat until after he works out (around 1-3), but pounds the protein shakes/etc afterwards..
Title: Re: iROwiki fitness challenge
Post by: tarka on July 23, 2012, 01:29:02 PM
Leangains is intermittent fasting. Standard split is 8hrs eating 16fasting.
Title: Re: iROwiki fitness challenge
Post by: Maya on July 23, 2012, 01:34:06 PM
aren't we basically fasting when we're sleeping? is there a huge benefit with intermittent fasting? sorry with the q's lol, you don't have to answer, i can just google later but now i'm more curious!
Title: Re: iROwiki fitness challenge
Post by: Abby on July 23, 2012, 01:34:28 PM
Uyuni, you're basically going to have to lift more (or some sort of strength training) and eat more-- bring some snacks along like Maya said so you don't feel like you need to gorge yourself during mealtimes. Either way, your body's not going to build muscle if there's no demand for it. Based on your stats and your pic earlier, though, at least you're not starting off super super skinny.

Quote from: tarka;1268674
Plus and i'm going to repeat myself again P90 IS NOT FOR BUILDING MUSCLE IT'S WEIGHT LOSS. If you want to build muscle lift heavy lift often and eat a ton. It's going to take months or years and you'll have to put on some fat.
if you're not gaining weight period you're not eating enough if you're only gaining fat, you're not lifting hard enough. Period. PERIOD GODDAMNIT.

^^^
Title: Re: iROwiki fitness challenge
Post by: tarka on July 23, 2012, 01:38:09 PM
Quote from: Maya;1268682
aren't we basically fasting when we're sleeping? is there a huge benefit with intermittent fasting? sorry with the q's lol, you don't have to answer, i can just google later but now i'm more curious!


I'll answer when I get home, I hate typing long paragraphs on my phone. Or just go to alan aragons site and read his article on if, it's where most people start when they look into if
Title: Re: iROwiki fitness challenge
Post by: Uyuni on July 23, 2012, 04:15:23 PM
Quote from: Maya;1268675

@uyuni hmm well are you ever feeling hungry between those times? since i started lifting i seem to get hungry more often so that's why i have snack bags every 1-2 hrs. you are on the smaller side so maybe one of the guys can give you better advice like abby said. from a glance, it seems like you might need to eat more protein/meats? an explanation would be good
.


Not really, I feel hungry like 5 minutes before my meals.
For example, my lunch is as noon.
I do not get hungry by about 4:30 pm, I usually eat and apple, this is enough for me and I get hungry until 7:15 (dinner time). If I sleep a little bit late I usually eat another fruit, around 11:00pm
Title: Re: iROwiki fitness challenge
Post by: Acolyte on July 23, 2012, 11:22:00 PM
Quote from: Uyuni;1268628
I'm having a hard time to increase my weight (muscle) :(
I'm sure I'm eating well but probably not enough exercise (I'm doing P90x routine), I also increased the weight of my dumbells by 2x in some exercises.

Weight: 132 lbs
Height: 165cm / 5.41 feets (yeah, I'm kinda small :/)

My diet is around the 1900 calories:
1 cup of milk + 1 fruit + some cottage cheese before exercise (early in the morning, before breakfast)
250 grs of chicken/fish per day.
Lots of cereals and vegetables: Around 3 cups of rice and 4 cups of vegetables. (per day)
1 fruit (or a cup) in every meal and before dinner.
3 cups of milk per day (Including the one before exercise)

Ooops, thanks Abby, I definetly I need to say this:

I do around 1 hour of exercise per day, the rest of day I'm sitting in my office (arround 9 hours) and I spend around 1 hour per day walking. That maybe will explain my low calorie diet.


The problem from what I see is your whole plan it self. You're trying to gain muscle while doing a work out that requires you to burn weight. You can't do both at the same time.

First, I reccomend to just focus on putting on weight. Considering you're weight, aim for about 3000 calories a day. Gain as much weight as possible and then focus on burning it. Gaining weight is the hard part, losing it just requires running.

P90x can work, but it requires you to already have that fat there for you to burn it off. Unless you want to be even skinnier...

For food, I reccomend eating a lot of complex carb stuff like everyone suggested. For example, I typically prefer oatmeal with low sugar (about 1g per serving). Then followed by 3-4 boiled eggs, eating the whites outside is fine. Then some OJ if I can afford it.

Then you should have a meal about every 3 hours. Chicken and rice always work. White rice is fine, but brown is better.

During your day, if you want to save yourself the trouble of filling these necessities, get some vitamins that has your daily dose of magnesium and zinc. Their effects are subtle but you'll get your nourishment from your vitamins since your choice of eating will be weird. Also, take some Fish Oil Flax if you can since they are powerful supplements to make your body healthy.

After your work out, always eat a peanut butter sandwich.

And don't forget your protein shake.
Title: Re: iROwiki fitness challenge
Post by: Scyber on July 24, 2012, 12:22:31 AM
Uyuni: You aren't eating enough to gain weight.
I'm pretty sure what you listed isn't even 1900 calories which is way too low anyway.
flax seed != fish oil btw. The body can't convert ala to epa/dha  for shit. Just eat fish anyway because half the time companies are scamming you anyway.
Meal timing for protein has been proven to be entirely irrelevant, so eat whenever the hell you want. Eat some damn food with calories if you want to gain size and make sure you have a decent fat intake for testosterone.
Protein shakes are also completely worthless unless they're cheaper than buying meat for you or your appetite is so bad that you need to drink your calories.
Damn, supplement companies are so good at having people advertise for them by word of mouth.
There's a good 20+ studies on pubmed showing that protein has absolutely no impact on body composition beyond 0.7 (it's actually less than that) grams per lb of  body weight. If you don't like science, the bodybuilders in the 60s and 70s had 20% of their diet as protein and not the ridiculous amount people believe today.
Just eat a lot and train hard consistently to reach your goals.
Title: Re: iROwiki fitness challenge
Post by: tarka on July 24, 2012, 12:41:03 AM
for the last four or five months, the only thing i've ever used protein for is seasoning my oats because oats are bland as fuck. whenever i don't have time to make a whole meal, i make proats. 8min steel cut oats +1-2 scoops of protein with almond milk or whole milk(i prefer the taste of almond milk tbh)
Title: Re: iROwiki fitness challenge
Post by: Acolyte on July 24, 2012, 12:45:07 AM
Protein shakes are called supplements for a reason. They're suppose to be additional with your meals to add those extra calories instead of needing to eat more food.

I don't think meal timing is important either, but it's still value to spread out their food intake appropriately. Such as not going to the gym right after your meal.

Supplements are again, just supplements. Fish oils/vitamins, most of that is just going to go straight through your body, but part of it is still going to be absorbed through your body. So if you can afford it, might as well ;)

edit: when i say protein shakes, I kinda meant the one with a lot of calories like quickmass
Title: Re: iROwiki fitness challenge
Post by: Scyber on July 24, 2012, 12:53:27 AM
There is absolutely zero benefit taking protein shakes if you are eating adequate food. Flax seed/flax oil doesn't even have the same benefits that fish oil has. People just assume an omega 3 is an omega 3 when it's actually the epa/dha outside of balancing 3s and 6s.
Making your own weight gainer is about 50x cheaper, tastes better and is more effective. There's also this awesome shit called olive oil. People need to not waste money on products that are shit and you shouldn't tell them to because you heard it from somewhere.
Title: Re: iROwiki fitness challenge
Post by: tarka on July 24, 2012, 01:04:30 AM
Quote from: Acolyte;1268954
Protein shakes are called supplements for a reason. They're suppose to be additional with your meals to add those extra calories instead of needing to eat more food.

I don't think meal timing is important either, but it's still value to spread out their food intake appropriately. Such as not going to the gym right after your meal.
 So if you can afford it, might as well ;)

edit: when i say protein shakes, I kinda meant the one with a lot of calories like quickmass
spend money on placebovitamins....can't afford oj.

i have noticed less elbow pain and crunchyness since taking orange triad though, whether placebo or not at least pissing radioactive yellow keeps me entertained.

as for price, 1lb of boneless skinless chicken breast is give or take 90grams of protein. wallyworld sells chicken breast for about $2/lb. it's barely more expensive than whey. just grill up another chicken breast.

there's no reason to supplement with protein unless you're on a hard cut and need it to fit your unnecessarily bloated protein macros(i've fallen into that trap, don't make that mistake), or you're time strapped and make proats or something. there's  actually some decent recipes youtube people are putting out that include protein, so i usually keep some on hand to break monotony so i can make cheat deserts that aren't actually cheat deserts. but being honest, 2lbs of the stuff lasts me like 2 months(i just ran out of a tub i bought in early may)



also required peanut butter sandwich post workout? why?


homemade quickmass:

instant oats
egg beaters egg whites for the protonz
whole milk
frozen banana/pear
2tbsp olive oil
ice cream if you want

blend that shit, drink it, and enjoy your gainzzzz
Title: Re: iROwiki fitness challenge
Post by: Scyber on July 24, 2012, 02:49:57 AM
Non super low fat ground beef should also be really cheap. I actually don't have much against protein powder as long as it's useful, but those uses are 1) quick meals 2) cooking icecream and bars and crazy shit with protein 3) cheaper than food (be very careful with this...gaspari was found to have 1/3 of the protein advertised and another had zero protein)
Magazines and supplement companies are largely scumbags making billions off false information and people looking for legitimate help.
With the knowledge that protein is useless for body composition after a certain point, protein powder is largely useless to someone trying to gain weight. You gotta eat food eventually.
Title: Re: iROwiki fitness challenge
Post by: Acolyte on July 24, 2012, 05:33:49 AM
Boneless chicken breasts are usually 2.99$/lb near where I live. But that's california in general I guess u_u

Finding 90% Lean Ground Beef is also pretty expensive. Was at the market the other day and saw this at like 4.99$/lb

With Protein powder, honestly, I just ask the people I buy it from. They aren't complete dicks and as long as you done some research, about it. Most are there to help you... as long as you don't buy the super cheap stuff.

Personally, peanut butter is just a habit from me when I started working out years ago. I was a really skinny asian kid that plays RO and gaining weight was pretty hard for me. 1 serving of PB has a pretty decent amount of protein and carbs to help make you bigger. In my opinion, it's also important to have different things your body can digest. It's also quick protein to get in your body without needing to wait for your chicken to cook.

Getting fish like Tuna or Salmon is great for work out food, but the problem is it's expensive. I just use fish oil supplements for when I don't have access to these foods.

I was kidding about the OJ.

I'm curious to know if you guys ever tried straight up drinking about a cup of olive oil. I hear it's suppose to really help your gains, but the shit burns your neck when I tried it u_u

edit: 100 pills of fish oil at ~20$ lasts about 3 months. Fish for that price lasts for < 3 days.
Title: Re: iROwiki fitness challenge
Post by: Scyber on July 24, 2012, 09:36:59 AM
Just make sure you google the fish oil brand. Most of it is literally garbage including the costco and gnc brands.Nobody selling the stuff knows it's awful. The produces just lie to make more money.

90% beef is lean btw. That's why it's expensive. 70/80/85 is cheap as shit.
Title: Re: iROwiki fitness challenge
Post by: tarka on July 24, 2012, 04:55:36 PM
Quote from: Acolyte;1269004
With Protein powder, honestly, I just ask the people I buy it from. They aren't complete dicks and as long as you done some research, about it. Most are there to help you... as long as you don't buy the super cheap stuff.

Personally, peanut butter is just a habit from me when I started working out years ago. I was a really skinny asian kid that plays RO and gaining weight was pretty hard for me. 1 serving of PB has a pretty decent amount of protein and carbs to help make you bigger. In my opinion, it's also important to have different things your body can digest. It's also quick protein to get in your body without needing to wait for your chicken to cook.

Getting fish like Tuna or Salmon is great for work out food, but the problem is it's expensive. I just use fish oil supplements for when I don't have access to these foods.


gnc/vitamin shoppe employees are typically clueless.

actually look at the nutrition value of peanut butter lol...it has like 6-8g protein and carbs and twice as much fat. you don't eat pb for the protein and carbs, you eat it because it is a good way to get your fat macros in, and is calorie dense if you're bulking. plus it tastes good.


tuna is cheap as fuck... tuna is the cheapest food ever. it's poverty food.  tuna and beans is the "i could be homeless but still meet bulking macros" food.

unless you're getting fancy tuna steak, then it's a different story. you probably need 2tbsp of fish oil a day to get your omega3 reqs if you're really into that...you probably need to eat like 15 of those pills to meet that.

started PHAT today with upper body power workout. tomorrow is lower body power.
http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html

bracing body for gainzzzz. measured again today, 193lbs, up from 188 a month ago, going for 200 with visible abs by september, if i see too much fat gain i'll restrict calories a bit more or do some cardio, but so far bulking has been great, i'm eager to see how much lean mass i gain hitting every body part twice a week with this new split.
Title: Re: iROwiki fitness challenge
Post by: Beanie on July 25, 2012, 11:53:34 PM
15:17 5k bitchez. But then I remembered why I stopped running and my knee went back to hurting. Guess it's back to sticking w/ gym and soccer only :(
Title: Re: iROwiki fitness challenge
Post by: Maya on July 28, 2012, 03:46:51 PM
why would you do that to yourself!! i royally fucked up my left knee (i think - not sure what i did but it's been this way since i got shin splints in april. pops sometimes when i go up stairs and will randomly start to throb.. pinched nerve?? seeing my doctor next week so maybe she can help me out (lol doubt it)) and cannot go that hard on it. ):

(http://i780.photobucket.com/albums/yy89/marvelouslykatie/Picture18-1.png)
look at that progress though!!!!! aw yeah :stir:
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on July 29, 2012, 03:06:51 PM
Now you're getting Chive worthy. In other news, down to 14% body fat yo'! Score another one for wabbit!
Title: Re: iROwiki fitness challenge
Post by: Abby on July 29, 2012, 06:29:53 PM
@Mayasu, what kind of exercises are you doing?
Title: Re: iROwiki fitness challenge
Post by: Beanie on July 29, 2012, 07:50:33 PM
Quote from: Maya;1270915
why would you do that to yourself!! i royally fucked up my left knee (i think - not sure what i did but it's been this way since i got shin splints in april. pops sometimes when i go up stairs and will randomly start to throb.. pinched nerve?? seeing my doctor next week so maybe she can help me out (lol doubt it)) and cannot go that hard on it. ):


look at that progress though!!!!! aw yeah :stir:


charity 5k, figured i could do a few miles if it hasn't hurt in a while, was wrong haha. no worries i'm feeling better already :)
Title: Re: iROwiki fitness challenge
Post by: Maya on July 29, 2012, 10:55:59 PM
ABBYTAUR i'm doing several things... for legs/"lower hypertrophy" as my bro likes to call it (geek), i mainlyfocus on squats & deadlifts. i'll also use the leg press, quad extension, seated leg curls, and seat calf raise machines + calf raises, HIIT on the dreadmill
i stretch a lot though inbetween things so i don't fuck something else up. and i do yoga!!! last class was basically push ups/body squats/planking 90% of the time w t f that is not relaxing

i know there's some controversy or w/e going on about using machines but w/e you gotta keep movin if the bros are hogging the racks:colbert: also what kind of lingo is chiveworthy

sorry if this is jumbled i am halfasleep!

^ im glad it turned out ok! im considering getting a foam roller forwhen i do longer runs, should look into it if you don't have one!
Title: Re: iROwiki fitness challenge
Post by: Acolyte on July 29, 2012, 11:31:34 PM
try a softball instead of a foam roller. I personally find it helping me stretch out better than the foam ones they have at the gym!
Title: Re: iROwiki fitness challenge
Post by: tarka on July 30, 2012, 01:25:32 AM
Quote from: Maya;1271358
ABBYTAUR i'm doing several things... for legs/"lower hypertrophy" as my bro likes to call it (geek), i mainlyfocus on squats & deadlifts. i'll also use the leg press, quad extension, seated leg curls, and seat calf raise machines + calf raises, HIIT on the dreadmill
i stretch a lot though inbetween things so i don't fuck something else up. and i do yoga!!! last class was basically push ups/body squats/planking 90% of the time w t f that is not relaxing

i know there's some controversy or w/e going on about using machines but w/e you gotta keep movin if the bros are hogging the racks:colbert: also what kind of lingo is chiveworthy

sorry if this is jumbled i am halfasleep!

^ im glad it turned out ok! im considering getting a foam roller forwhen i do longer runs, should look into it if you don't have one!

fuck leg/quad extension machine. HACKSKWATZ/FRONTSKWATZ ALL DAMN DAY.

extension machines hurts my knees.


machines are good for accessory/hypertrophy work. nothing wrong with it as long as you're doing a good amount of compound work. it's just that you won't build strength and mass as effectively using exclusively machines.
Title: Re: iROwiki fitness challenge
Post by: Maya on July 30, 2012, 06:27:20 AM
this i know! don't worry, i always manage to get my fair share of the skwat rack (my fav place to be). some bro was CURLING in the rack a few days ago.. i asked how many he had left and he glared at me and said "A LOT." dbags errwhere (jk that was maybe my 2nd bad experience with a bro. most of them at my gym are pretty chill)

^softball idea sounds great! i'll try that out. thanks :)
Title: Re: iROwiki fitness challenge
Post by: Charm on July 30, 2012, 08:51:08 AM
Quote from: Maya;1271358
ABBYTAUR i'm doing several things... for legs/"lower hypertrophy" as my bro likes to call it (geek), i mainlyfocus on squats & deadlifts. i'll also use the leg press, quad extension, seated leg curls, and seat calf raise machines + calf raises, HIIT on the dreadmill
i stretch a lot though inbetween things so i don't fuck something else up. and i do yoga!!! last class was basically push ups/body squats/planking 90% of the time w t f that is not relaxing

i know there's some controversy or w/e going on about using machines but w/e you gotta keep movin if the bros are hogging the racks:colbert: also what kind of lingo is chiveworthy

sorry if this is jumbled i am halfasleep!

^ im glad it turned out ok! im considering getting a foam roller forwhen i do longer runs, should look into it if you don't have one!


Omg, Maya have you tried Bikram yoga?  I think it's addicting but memberships here are mad expensive so I can't pay $140+ for each gym. :| Nothing is like Bikram yoga for my muscles and I feel like it helps my breathing a lot too. I think it'll help me transition into using elevation masks in the future but that's ways to go.  I bulk easily so I'm aiming to do it often enough to Len everything out, rofl.
Title: Re: iROwiki fitness challenge
Post by: Scyber on July 30, 2012, 12:45:41 PM
I'll help with some flexibility for free.
Title: Re: iROwiki fitness challenge
Post by: tarka on July 30, 2012, 10:34:45 PM
Quote from: Maya;1271408
this i know! don't worry, i always manage to get my fair share of the skwat rack (my fav place to be). some bro was CURLING in the rack a few days ago.. )

sometimes i just want to fuck with these faggots and box squat in the bench rack. makes me rage.


you completely emasculated that clown though.
Title: Re: iROwiki fitness challenge
Post by: Beanie on July 31, 2012, 01:39:31 PM
All about foam roller. also I have one of these: http://www.thestick.com

amazingggggg
Title: Re: iROwiki fitness challenge
Post by: Maya on July 31, 2012, 09:59:56 PM
Quote from: Charm;1271438
Omg, Maya have you tried Bikram yoga?  I think it's addicting but memberships here are mad expensive so I can't pay $140+ for each gym. :| Nothing is like Bikram yoga for my muscles and I feel like it helps my breathing a lot too. I think it'll help me transition into using elevation masks in the future but that's ways to go.  I bulk easily so I'm aiming to do it often enough to Len everything out, rofl.


I have! I got the college discount at my y, which has so many diff classes you can take for free. In Boston I'd have to pay $5 for each class, which is still relatively cheap for the city. I loooove stretching out - never took it seriously until I got my shin splints. I didn't even know what an elevation mask was until I looked it up.. do you incorporate swimming at all?? my lung capacity is crazy b/c I swam competitively up until college.

the stick looks intense! my dr recommended this foam roller : http://www.optp.com/The-Grid.aspx

^tarks lol he was so mad that he left the bar on the bench when he was done and didn't unrack.. ya he and his 25lb plates sure showed me. woof.
Title: Re: iROwiki fitness challenge
Post by: Charm on July 31, 2012, 11:47:56 PM
$5 for each class? T___T Drop-ins here are $16 a pop. I really need to get back in those classes because I'm cramping up consistently now and it's affecting my performance.

I want to try swimming but have never really reached out to try it. I'm afraid of tanning since it only takes me 10 minutes to get a few shades darker... permanently. Elevation masks are super common here. We even have the Simulated Altitude Technology machine. Those are only used by the professional athletes at my gym though.
 
I really want to try the foam roller you posted. I just use the generic one right now, and it gets addicting.
Title: Re: iROwiki fitness challenge
Post by: Acolyte on August 02, 2012, 01:59:24 PM
http://www.reddit.com/r/Fitness/comments/xidok/got_called_too_skinny_by_a_fat_girl_at_work_the/
Title: Re: iROwiki fitness challenge
Post by: Abby on August 02, 2012, 02:56:39 PM
Skinny people have no feelings
Title: Re: iROwiki fitness challenge
Post by: Scyber on August 02, 2012, 05:28:00 PM
Quote from: Abby;1272830
Skinny people have no feelings

So you have no feelings?!
Title: Re: iROwiki fitness challenge
Post by: Abby on August 02, 2012, 05:32:00 PM
Quote from: Scyber;1272903
So you have no feelings?!
Not at all.
Title: Re: iROwiki fitness challenge
Post by: Scyber on August 02, 2012, 09:45:39 PM
Quote from: Abby;1272905
Quote from: Scyber;1272903

So you have no feelings?!

Not at all.


Help me think up recipes for fish that don't lead to mercury poisoning. Although it's probably worth exceeding the amounts listed with how beneficial fish is.
Title: Re: iROwiki fitness challenge
Post by: Maya on August 02, 2012, 09:49:13 PM
http://www.supercook.com/
Title: Re: iROwiki fitness challenge
Post by: Laz on August 03, 2012, 06:43:27 AM
http://www.youtube.com/user/leanbodylifestyle?feature=g-user-u
He has plenty of meal ideas but just look up different fish in the search bar, i.e. salmon, tilapia

Enjoy
Title: Re: iROwiki fitness challenge
Post by: Abby on August 03, 2012, 08:59:04 AM
That cheesecake actually looks really good, even without the crust
Title: Re: iROwiki fitness challenge
Post by: Acolyte on August 03, 2012, 09:39:44 PM
How to ask kindly for a person to finish a work out when they're mostly just watching TV?

At my gym, there are only 2 places to do squats and deadlifts but there's like 10 different TVs around it. I asked one of the person how many sets he had left, he said 2, but he spent 10 minutes watching women's gymnastics before he even  finished adjusting the weight before his next set u_u
Title: Re: iROwiki fitness challenge
Post by: tarka on August 03, 2012, 11:46:35 PM
Quote from: Acolyte;1273493
At my gym, there are only 2 places to do squats and deadlifts

what do you mean? you can deadlift anywhere...do you actually take up a rack to deadlift?
Title: Re: iROwiki fitness challenge
Post by: Scyber on August 04, 2012, 01:05:34 AM
I'm actually curious about this too. Bar on ground = ability to DL
Title: Re: iROwiki fitness challenge
Post by: Acolyte on August 04, 2012, 02:18:01 AM
i ended up using a bar off the benches for deadlifting ;P

but for leg day, I open up with squats and just use the squat bench for deadlifting since it makes it easier to just use the same weight and I don't have to wait for a person to finish a work out when i'm transitioning.

on another note, I'm 165 now from 155. started gaining weight 2 months ago but my stomach feels like it's getting abnormally big. any ideas? i think it might slightly have to do with sitting in front of the computer

diet consists of chicken, rice, oatmeal, cottage cheese, and a shit ton of 100% milk. and my core is always tight ;)
Title: Re: iROwiki fitness challenge
Post by: Altana on August 04, 2012, 09:59:21 AM
werd sometimes my gym gets so fuckin crowded that i have to use barbells originally for benching to DL

caution when deadlifting: if you lift hard and heavy, that's good for your core muscles and all but it will definitely make your core/waist bigger

I prefer to look more aesthetically pleasing than bulky as fuck hence why I don't deadlift anymore than 405
Title: Re: iROwiki fitness challenge
Post by: Scyber on August 04, 2012, 12:35:05 PM
Are you losing definition? It's fat if so and it has absolutely nothing to do with what you're eating, but how much.
Title: Re: iROwiki fitness challenge
Post by: Acolyte on August 04, 2012, 01:18:02 PM
Definitely losing the lines on my stomach. I eat at least 3k calories a day
Title: Re: iROwiki fitness challenge
Post by: Scyber on August 04, 2012, 02:39:44 PM
You either deal with it, eat a tiny bit less, or cut for short periods between bulking. You can also cycle calories on off/on days or try IFing.
Title: Re: iROwiki fitness challenge
Post by: tarka on August 04, 2012, 06:26:33 PM
Quote from: Acolyte;1273583
i ended up using a bar off the benches for deadlifting ;P

but for leg day, I open up with squats and just use the squat bench for deadlifting since it makes it easier to just use the same weight and I don't have to wait for a person to finish a work out when i'm transitioning.

on another note, I'm 165 now from 155. started gaining weight 2 months ago but my stomach feels like it's getting abnormally big. any ideas? i think it might slightly have to do with sitting in front of the computer

diet consists of chicken, rice, oatmeal, cottage cheese, and a shit ton of 100% milk. and my core is always tight ;)


how tall are you
Title: Re: iROwiki fitness challenge
Post by: Acolyte on August 04, 2012, 07:20:28 PM
5'10! I just think it's part of the bulking phase. My neck feels fatter as well, but my stomach feels like it grown out of place.
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on August 05, 2012, 01:12:39 PM
It actually helps going to the gym rather than assuming things, just sayin'.
Title: Re: iROwiki fitness challenge
Post by: Scyber on August 05, 2012, 07:18:09 PM
Quote from: Acolyte;1273932
5'10! I just think it's part of the bulking phase. My neck feels fatter as well, but my stomach feels like it grown out of place.


You have the most interesting ways of describing putting fat on.
Title: Re: iROwiki fitness challenge
Post by: Charm on August 05, 2012, 07:28:13 PM
I want Vibrams.
Title: Re: iROwiki fitness challenge
Post by: Scyber on August 05, 2012, 07:41:41 PM
I took up swimming to save money on shoes
Title: Re: iROwiki fitness challenge
Post by: tarka on August 05, 2012, 09:21:25 PM
Quote from: Charm;1274292
I want Vibrams.

when mine fall apart i'm gonna get the new balance minimus zero
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on August 06, 2012, 03:07:33 AM
Quote from: tarka;1274340
Quote from: Charm;1274292
I want Vibrams.

when mine fall apart i'm gonna get the new balance minimus zero


Find me one pair that doesn't look like gay children have been crying on them and I'll buy one now.
Title: Re: iROwiki fitness challenge
Post by: Charm on August 06, 2012, 12:42:04 PM
http://www.vibramfivefingers.com/products/Five-Fingers-TrekSport-Mens.htm

Treksport?

I got the Bikla but it was too big so I sent it back. About to stop by an REI to try on a pair...
Title: Re: iROwiki fitness challenge
Post by: tarka on August 06, 2012, 08:34:35 PM
Quote from: Wabbit!;1274453
Quote from: tarka;1274340
Quote from: Charm;1274292
I want Vibrams.

when mine fall apart i'm gonna get the new balance minimus zero


Find me one pair that doesn't look like gay children have been crying on them and I'll buy one now.

(http://reddingsportsltd.com/images/P/New-Balance-Minimus-Zero-27525P.jpg)
(http://1.bp.blogspot.com/-WpemXt6b2d0/TsVSHsbPYRI/AAAAAAAAKtk/Rv50Nh4aKSg/s400/IMG_1387s.jpg)



AND MY BULK IS GOING FUCKING GREEEEEEEEEEEAAAAAATTTTT 195 NOW HOLY SHIT I'M GETTING SWOLE NIGGAZ. AND I STILL GOT SO MUCH ABS.
Title: Re: iROwiki fitness challenge
Post by: Scyber on August 06, 2012, 11:37:15 PM
Those look way less goofy than the finger shoes. Not sure if positive or negative...
Title: Re: iROwiki fitness challenge
Post by: Charm on August 07, 2012, 12:20:34 AM
finger shoes are the best.
Title: Re: iROwiki fitness challenge
Post by: Maya on August 07, 2012, 07:15:20 AM
@tarks: what would the point of them be in the gym?i'd imagine mostly weightlifting? i need my nikes mainly when running for support b/c my arches are fucking ridiculous
Title: Re: iROwiki fitness challenge
Post by: tarka on August 07, 2012, 11:46:24 AM
Quote from: Maya;1274813
@tarks: what would the point of them be in the gym?i'd imagine mostly weightlifting? i need my nikes mainly when running for support b/c my arches are fucking ridiculous

yeah for weight lifting, mainly squats and DL, cushioned shoes with a thick sole flex under high load and you end up with a loss of stability. when you have 300lbs sitting on your back, the last thing you want to happen is your heels to sink or roll to the side because your fancy cushioned shoes buckled.
Title: Re: iROwiki fitness challenge
Post by: Acolyte on August 07, 2012, 12:35:35 PM
just take off your shoes u_u
Title: Re: iROwiki fitness challenge
Post by: Scyber on August 07, 2012, 01:21:50 PM
Far less inconvenient to take your shoes on and off in the middle of a gym than just wearing another pair of shoes. I certainly wouldn't ever want fresh air between sets ever either. The things you say...
Title: Re: iROwiki fitness challenge
Post by: Acolyte on August 07, 2012, 01:47:45 PM
you make it sound like taking off your shoes is a 30 minute process. i see people taking off their shoes for sumo squats and dead lifts to make sure they aren't naturally pressing their feet against their shoe from doing these work out. although they might not be doing it correct, but whatever helps i suppose
Title: Re: iROwiki fitness challenge
Post by: Scyber on August 07, 2012, 05:33:31 PM
I'm just going to stay in the not adding foot smell camp.
Title: Re: iROwiki fitness challenge
Post by: tarka on August 07, 2012, 11:03:00 PM
barefoot is an option or you could avoid the inconvenience just get gym shoes...if you don't feel like spending $100 on vibrams, get a $20 pair of chucks. when my vibrams are dirty and i haven't had a chance to wash them i wear my converses. today was lower body power day and i was doing it in some bright yellow purcells(last week i did it in bright orange chucks lol)
Title: Re: iROwiki fitness challenge
Post by: tarka on August 09, 2012, 01:35:00 AM
i update u on progress k
(http://i.imgur.com/PgTZv.jpg)
Title: Re: iROwiki fitness challenge
Post by: Abby on August 09, 2012, 07:44:36 AM
BAMF
Title: Re: iROwiki fitness challenge
Post by: Maya on August 09, 2012, 07:57:07 AM
well damnnnn
Title: Re: iROwiki fitness challenge
Post by: Locke! on August 09, 2012, 09:10:34 AM
Quote from: Acolyte;1273493
How to ask kindly for a person to finish a work out when they're mostly just watching TV?

No one's answered this yet?

Just ask them if they're almost done with their set and if you can just work yourself in.  Should give them the motivation themselves to actually do something instead of watching TV.

Does anyone have some good advice/links for the kettlebell / medicine ball?
Title: Re: iROwiki fitness challenge
Post by: Scyber on August 09, 2012, 09:31:29 PM
I'm coldstone bulking. I'm up to almost 260lbs. All muscle.
Title: Re: iROwiki fitness challenge
Post by: tarka on August 10, 2012, 12:18:33 AM
Quote from: Scyber;1275900
I'm coldstone bulking. I'm up to almost 260lbs. All muscle.

don't you dare, sir.

only froyo.



and thx ladiezzz
Title: Re: iROwiki fitness challenge
Post by: Scyber on August 10, 2012, 01:05:05 AM
IIFYM - If It Fits in Your Mouth
Title: Re: iROwiki fitness challenge
Post by: Ankle Snare on August 10, 2012, 02:27:46 AM
i came.
Title: Re: iROwiki fitness challenge
Post by: Maya on August 14, 2012, 11:06:09 AM
FACK
the weight area of my gym is closed for the next 3 days.. looks like i'll be lifting the kids i babysit and my dog.
not sure what equipment they're replacing/bringing in, but they're really dumb b/c i heard that they would love to get rid of the ONE AND ONLY SQUAT RACK and replace it with a smith machine.. need to find a real weight gym b/c they get upset when you don't "gently lower your deadlift"

(http://i780.photobucket.com/albums/yy89/marvelouslykatie/aug2012.jpg)
pRogReSS
there is no way to get a non-blurry pic when one-handing it. my hands are too shaky lol.
1 day i will have arm definition/muscles like my man tarks. jk i won't :colbert: BUT I'LL TRY
Title: Re: iROwiki fitness challenge
Post by: Shadow on August 14, 2012, 04:05:31 PM
Are you training to take over my state or something? COME AT ME BRO.
Title: Re: iROwiki fitness challenge
Post by: tarka on August 15, 2012, 09:57:13 AM
Quote from: Ankle Snare;1275985
i came.

god damnit.
Quote from: Maya;1277358
FACK
the weight area of my gym is closed for the next 3 days.. looks like i'll be lifting the kids i babysit and my dog.
not sure what equipment they're replacing/bringing in, but they're really dumb b/c i heard that they would love to get rid of the ONE AND ONLY SQUAT RACK and replace it with a smith machine.. need to find a real weight gym b/c they get upset when you don't "gently lower your deadlift"

(http://i780.photobucket.com/albums/yy89/marvelouslykatie/aug2012.jpg)
pRogReSS
there is no way to get a non-blurry pic when one-handing it. my hands are too shaky lol.
1 day i will have arm definition/muscles like my man tarks. jk i won't :colbert: BUT I'LL TRY

dem calvez doe...
Title: Re: iROwiki fitness challenge
Post by: Abby on August 17, 2012, 05:26:17 PM
Updates? Started lifting, but I'm muscled like a three-toed sloth, so things have been going slowly. No definition like Mayasu<3 :(

(http://i.imgur.com/XskeL.jpg)

Almost got rid of that last bit of lower belly fat. o how I wish spot reduction was real, then I'd just do flutter kicks all day until I finally got a flat stomach.

On an unrelated note, look what I saw parked next to me on the way out:
Spoiler: show

(http://i.imgur.com/1Wtrh.jpg)
Who drives a Bentley to the campus gym? THIS GUY.
Title: Re: iROwiki fitness challenge
Post by: tarka on August 18, 2012, 05:26:19 PM
^ looking great.
Title: Re: iROwiki fitness challenge
Post by: Abby on August 19, 2012, 08:33:39 AM
tyvm good sir

Also: any recs for heart rate monitors?
Title: Re: iROwiki fitness challenge
Post by: Maya on August 19, 2012, 09:14:11 AM
guuuurl werk it! i use garmin
Title: Re: iROwiki fitness challenge
Post by: Scyber on August 19, 2012, 05:12:07 PM
Quote from: Abby;1279212
tyvm good sir

Also: any recs for heart rate monitors?


waste of money
Title: Re: iROwiki fitness challenge
Post by: Abby on August 19, 2012, 09:48:15 PM
Quote from: Scyber;1279408
waste of money
If/when my heart explodes, expect a very strongly-worded e-mail addressed to you from me.

@mayasu: ty ty bb <3
Title: Re: iROwiki fitness challenge
Post by: tarka on August 19, 2012, 10:13:49 PM
why would it explode, you ODing on clen or something?
Title: Re: iROwiki fitness challenge
Post by: Abby on August 19, 2012, 10:19:24 PM
(http://i.imgur.com/UGkgO.gif)

(http://i.imgur.com/Q8Tkp.gif)
Title: Re: iROwiki fitness challenge
Post by: Scyber on August 20, 2012, 04:30:52 AM
It's a waste of money unless you're doing some hardcore drugs/have a heart issue :(
Title: Re: iROwiki fitness challenge
Post by: Acolyte on August 20, 2012, 05:34:13 AM
Quote from: Abby;1279484
Quote from: Scyber;1279408

waste of money

If/when my heart explodes, expect a very strongly-worded e-mail addressed to you from me.

@mayasu: ty ty bb <3


Are you taking mesomorph/jack3d? :<
Title: Re: iROwiki fitness challenge
Post by: Scyber on August 20, 2012, 07:31:39 AM
Speaking of clen, how the fuck do I get some, tarka?
Title: Re: iROwiki fitness challenge
Post by: tarka on August 20, 2012, 11:28:33 AM
Quote from: Scyber;1279586
Speaking of clen, how the fuck do I get some, tarka?
the giant oldcunt at any given gym(the clearly geared out young guys can probably help too, but the old fuckers have been abusing hormones for years, they probably have better hookups)

...independently owned nutrition/vitamin shops are good places to look, especially if the dude behind the counter looks like the part, you just can't be blunt about it and be like "SO HOW BOUT THEM STEROIDS! LOL! no srsly sell me some"


i honestly might run a cycle of one of the designer steroid/prohormones next year, as long as i get my cycle support and pct right it's no harm no foul.

try something like m-drol/h-drol/epistane, i just have to ask around for some nolva/clomid, the rest of the PCT/CS stuff isn't hard to get, i just don't trust shady pharmacy websites. might just snag some next summer when i go back home...pharmacies are like liquor stores, except instead of being 14 and going "this beer is for my dad" i go "this prescription breastcancer/menopause medication is for my mom, scouts honor"
Title: Re: iROwiki fitness challenge
Post by: Acolyte on August 23, 2012, 11:43:27 PM
Found the love of my life today.

(http://sphotos-a.xx.fbcdn.net/hphotos-ash3/531364_10151062923049555_1088935574_n.jpg)


gurruguruguruguruharhurhurhurhaur

edit: Marisol Lara
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on August 24, 2012, 06:29:14 PM
Your new name is Twig.
Title: Re: iROwiki fitness challenge
Post by: junta-kun on August 27, 2012, 11:23:04 AM
I know this is the "fitness" challenge thread. But I'm curious if anyone has tried CrossFit here? And how it is compared to regular gym workouts.
Title: Re: iROwiki fitness challenge
Post by: Altana on August 27, 2012, 11:58:14 AM
time for another bulking
this time imma try n keep it clean instead of looking pregnant by the end of the phase

gotta get dem' 17 inch arms
Title: Re: iROwiki fitness challenge
Post by: Charm on August 27, 2012, 01:41:19 PM
Quote from: junta-kun;1282711
I know this is the "fitness" challenge thread. But I'm curious if anyone has tried CrossFit here? And how it is compared to regular gym workouts.


I've tried CrossFit. I really enjoyed it because it incorporated both aerobic and anaerobic exercises. It's a little less precise with technique since sometimes you're racing against other classmates or trying to beat your previous time. I like obstacle courses like robe climbing over the treadmill and weights at the gym.

I find that I've always enjoyed it more because I prefer to socialize. I've always bonded well with my CrossFit group and having people I look forward to seeing made it more fun for me. It was easier to keep going back that way when I got bored. I liked the friendly competition.
Title: Re: iROwiki fitness challenge
Post by: tarka on August 27, 2012, 03:30:34 PM
Quote from: Charm;1282740
Quote from: junta-kun;1282711
I know this is the "fitness" challenge thread. But I'm curious if anyone has tried CrossFit here? And how it is compared to regular gym workouts.

I've tried CrossFit. I really enjoyed it because it incorporated both aerobic and anaerobic exercises. It's a little less precise with technique since sometimes you're racing against other classmates or trying to beat your previous time. I like obstacle courses like robe climbing over the treadmill and weights at the gym.

HEY LETS INCORPORATE SNATCHES AND POWER CLEANS INTO  A SPEED TRIAL. THATS FUN RIGHT. YEAH. FUN AND COMPETITIVE! PALEO!!!!


crossfit is for obsessive degenerates.




also bulking update: bout to break the 200+ club within a month. yeah buddy.
Title: Re: iROwiki fitness challenge
Post by: Charm on August 28, 2012, 01:15:58 AM
(http://gifsforum.com/images/gif/did%20not%20read/grand/FthisSintheA.gif)

no jk.

I'm all for and favor traditional weight training, but Crossfit is fine if you need a little push to start working out. A lot of the professional fighters I know use it to keep their endurance up in addition to lifting weights. It won't do much for maximum strength + power but it can easily be incorporated in a simple training program. The thing with CF is that you will come out with injuries trying to squeeze in all of those reps. Doing HIIT & lifting weights at a gym is cheaper and works. I just found that boring, so CF was a different and fun change in scenery. I did return to the old and true methods though. CF was COMPETITIVE AND FUN, but I found myself breaking my form a lot trying to squeeze in reps. Always a problem when I did tabatas.

ps: if you have time, this is a good read on crossfit. (http://www.sweatpit.com/forum/ubbthreads.php?ubb=cult) Like I said, lacks precision but I had fun when I tried it. I was never unsatisfied with the results.  ~shrugs~
Title: Re: iROwiki fitness challenge
Post by: tarka on August 28, 2012, 07:55:50 PM
Quote from: Charm;1282918
The thing with CF is that you will come out with injuries trying to squeeze in all of those reps.  


and that's the issue i have with it, and the stubbornness of most of the crossfit community working through injury with blind devotion like it's a badge of honor.
Title: Re: iROwiki fitness challenge
Post by: Laz on August 30, 2012, 06:59:51 AM
Mission Fatass(not really):
2 months down...
8 lbs gained...
6 months to go!
Title: Re: iROwiki fitness challenge
Post by: Acolyte on September 01, 2012, 12:29:17 AM
Quote from: tarka;1283389
Quote from: Charm;1282918
The thing with CF is that you will come out with injuries trying to squeeze in all of those reps.  


and that's the issue i have with it, and the stubbornness of most of the crossfit community working through injury with blind devotion like it's a badge of honor.


You probably already know this, but the bottom line with cross fit is that it sacrifices your form for better performance. And cross fit is more for endurance rather than building strength, so I guess it kinda gets the job done, even though it's a terrible way of obtaining that goal.

However, the nice thing about Cross Fit exercises is the community. The girls doing crossfits are h:devil:t such as one of my friends lurking in this thread (b). So it's fun showing off actual proper form and smirk at the other tryhards who are wrecking their back with their cross fit work outs. In the end, it's just a fad like p90x and the "intesity" work out. And I'm sure you know a lot about how people like buy into quick results.
Title: Re: iROwiki fitness challenge
Post by: Water Baron on September 01, 2012, 07:48:16 AM
(http://i.imgur.com/vi3Ew.png)
Title: Re: iROwiki fitness challenge
Post by: Altana on September 01, 2012, 08:57:05 AM
don't hate me cause I'm beautiful
Title: Re: iROwiki fitness challenge
Post by: Rith on September 08, 2012, 08:51:09 AM
anyone up for pop tart challenge?
Title: Re: iROwiki fitness challenge
Post by: tarka on September 08, 2012, 10:20:25 AM
Quote from: Rith;1287564
anyone up for pop tart challenge?


poptarts are gross
Title: Re: iROwiki fitness challenge
Post by: Abby on September 08, 2012, 11:41:58 AM
The hell is a pop tart challenge?
Title: Re: iROwiki fitness challenge
Post by: tarka on September 08, 2012, 01:41:45 PM
challenging you to eat products vastly inferior to toaster strudels.
Title: Re: iROwiki fitness challenge
Post by: Abby on September 08, 2012, 10:26:58 PM
Are cinnamon rolls not cool anymore? :(

In other news: finally hit 24" waist measurement! This might be the end of the line.
Title: Re: iROwiki fitness challenge
Post by: Rith on September 09, 2012, 11:01:58 AM
http://distilleryimage11.s3.amazonaws.com/ee27740ef90311e186a922000a1c028a_6.jpg
 
Not me but that's pop tart challenge lol
Title: Re: iROwiki fitness challenge
Post by: tarka on September 09, 2012, 04:09:53 PM
Quote from: Rith;1287971
http://distilleryimage11.s3.amazonaws.com/ee27740ef90311e186a922000a1c028a_6.jpg
 
Not me but that's pop tart challenge lol


the poptart challenge is becoming kane sumabat?
Title: Re: iROwiki fitness challenge
Post by: Laz on September 11, 2012, 07:48:57 AM
Got t-boned the other day. Spine is fucked for now as is my progress. Keep up the good work kiddies
Title: Re: iROwiki fitness challenge
Post by: Uyuni on September 11, 2012, 08:03:03 AM
Ugh, I started my master degree and combined with a full time job, I barely have time to sleep...

So, I basically dropped my daily sleep from 7 hours to 5.5 hours (sometimes less) but in weekends I usually sleep 8 hours.

I'm eating well I believe, I'm not gaining weight but I feel my body loosened.

What do you guys recommend?
Title: Re: iROwiki fitness challenge
Post by: Maya on September 11, 2012, 11:50:47 AM
@uyuni are you getting in your workouts between work and school?? switching up your routine might help if you're starting to feel .. uh.. loose? are you keeping up with proteinz?? sleep is really important. i try to get at least 6 hrs.. this (http://www.glenrhodes.com/?p=132) is a good read on cycles i think.. jst skimmed it quickly but if you google there's plenty of info!

got my tonsils out this morning, and the nurse said that the first thing i asked when i woke up from anesthesia was 'when can i start lifting again?'... LOL. they said no lifting for 2 weeks!!! da fuq : ( went hard the past couple of days to try and get as much in as as i could tho..
does anyone here use the fitocracy website?? a friend invited me to it a while ago but i forgot about it until recently. been using it to record what i did at the gym after i get home.. get to see new PRs too (used to write out what i did on my phone and then never check it)!

(looks like this:
Barbell Squat +419 pts
....
95 lb x 5 reps (+65 pts)
)
Title: Re: iROwiki fitness challenge
Post by: Scyber on September 11, 2012, 02:20:18 PM
I have fitocracy, but it's kind of a hassle, so I quit using it after getting all the achievements that I could >_>
Title: Re: iROwiki fitness challenge
Post by: Charm on September 11, 2012, 09:51:03 PM
Fitocracy looks interesting. I used to be on point with MyFitnessPal just to have a log of what I did everyday. Does it just record lifting and cardio or can you record hours of a certain sports played/hiking/etc?
Title: Re: iROwiki fitness challenge
Post by: Abby on September 11, 2012, 10:45:47 PM
Quote from: Charm;1288883
Fitocracy looks interesting. I used to be on point with MyFitnessPal just to have a log of what I did everyday. Does it just record lifting and cardio or can you record hours of a certain sports played/hiking/etc?
Hey let's be MFP...pals! Granted, I only really use it to figure out how many calories are in the brownies I eat. Kinda sucks that they only report calories for cardio and not strength training, too.

Random curiosity: are the men's locker rooms in gyms filled with old naked guys that take forever to get dressed?

EDIT: @Laz That sucks :( Feel better!
Title: Re: iROwiki fitness challenge
Post by: Charm on September 11, 2012, 10:52:24 PM
I stopped using MFP, but sure! I have it for the same reason. I wished I could have added you months ago where I was going strong for 60-80 days straight. I've been so sloppy with my logs, but I need to get back on track. I use it to give me a general idea. I always round up calories if I have to guestimate/have multiple options and low ball cardio exercise by 15% or else I'd be burning 1000+ calories a day.
Title: Re: iROwiki fitness challenge
Post by: Maya on September 11, 2012, 10:57:40 PM
i use MFP to track if i do HIIT/etc outside. i like the gps function. also, i'm pretty sure fitocracy logs almost any type of exercise since i've logged things like swimming and hiking on it. mainly use it for my lifting though.
scybear i'm only lvl 6 since i just started it up so i've got a bit to go.. ACHIEVEMENT BUDS
Title: Re: iROwiki fitness challenge
Post by: Charm on September 11, 2012, 11:08:31 PM
omg i want fitocracy.
Title: Re: iROwiki fitness challenge
Post by: Scyber on September 12, 2012, 12:13:58 AM
I can start using it again :( I think I'm 20 something. I just realized I've become lactose intolerant :(
Title: Re: iROwiki fitness challenge
Post by: Maya on September 12, 2012, 01:23:25 AM
aw! i became lactose intolerant about 2 yrs ago, welcome to da club. it wasn't so bad for me.. just switched from reg milk to almond milk and stopped eating icecream (qq). i haven't tried to use lactaid yet but my also-LI friend uses it and can eat dairy no problem.
Title: Re: iROwiki fitness challenge
Post by: Ysu on September 12, 2012, 09:45:08 AM
Quote from: Abby;1288909
Random curiosity: are the men's locker rooms in gyms filled with old naked guys that take forever to get dressed?
Yes, there's a good amount. A few would bend over and shove their hairy ass right next to you. Surprisingly the air blow dryers are constantly used to dry their genitals. This applied to all L.A. Fitness I visited in the Chicago area.

On the Air Force and Navy bases, I don't really see many penises unless you're on a training command.
Title: Re: iROwiki fitness challenge
Post by: Scyber on September 12, 2012, 10:03:33 AM
I'm cancelling my plan of reaching 300lbs because it just isn't fun without icecream
Title: Re: iROwiki fitness challenge
Post by: Acolyte on September 13, 2012, 11:25:53 PM
Soooooo let me know what you guys think of this :cool:
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on September 13, 2012, 11:43:18 PM
Victoria has a 2/10 face.
Title: Re: iROwiki fitness challenge
Post by: Abby on September 14, 2012, 07:58:36 AM
I hope I've been eating correctly. I mean, usually I put the food IN my mouth, but sometimes I miss because I get sloppy on my form. It's really challenging and I hope to improve as time goes on.
Title: Re: iROwiki fitness challenge
Post by: Scyber on September 14, 2012, 04:07:52 PM
Quote from: Acolyte;1289684
Soooooo let me know what you guys think of this :cool:


how do you feel about her lifting more than you?
Title: Re: iROwiki fitness challenge
Post by: tarka on September 14, 2012, 10:06:21 PM
Quote from: Acolyte;1289684
Soooooo let me know what you guys think of this :cool:

she seems incredibly annoying. wouldnotfriend/10.


also agree with shaun and rabbit.
Title: Re: iROwiki fitness challenge
Post by: Abby on September 20, 2012, 12:35:10 PM
Desperately seeking approval from my new hero: Victoria Liang.

(http://i.imgur.com/IdnDC.jpg)
Trying to get KT!calves. My hamstrings are MEGA stiff, though. Need to start stretching more (or use foam rollers?) :(
Title: Re: iROwiki fitness challenge
Post by: Maya on September 20, 2012, 01:46:43 PM
i think i can thank swimming/yoga for stretching the hamz before i started lifting, and stretching 10-20mins after working out... however my bros would probably laugh - they never ever stretch so idk how their squats were when they first started out.
Title: Re: iROwiki fitness challenge
Post by: Abby on September 20, 2012, 03:37:47 PM
Quote from: Maya;1292034
i think i can thank swimming/yoga for stretching the hamz before i started lifting, and stretching 10-20mins after working out... however my bros would probably laugh - they never ever stretch so idk how their squats were when they first started out.

Yeah, it never feels like they're tight when I'm doing my pansy squats, but if I drop something on the ground and have to pick it up, I'm like "UUGHH."
Title: Re: iROwiki fitness challenge
Post by: tarka on September 20, 2012, 04:57:13 PM
i started foam rolling a couple weeks ago....it's amazing. at first i felt like a pansy yogawoman, but then i realized it's the best ever, seriously. huge help in how my muscles feel, flexibility, and overall performance. i'm now doing 315lb squats for reps. thanks foamroller.


i got the grid foamroller btw, in classy black.
Title: Re: iROwiki fitness challenge
Post by: Dishonru on September 20, 2012, 05:56:17 PM
damn didn't know that foam roller was a thing

I've been doing that with a pillow for years, feels crazy good if you wedge it under your upper/middle/lower back as you exhale after a long day

I could do ass to grass squats from day one.  Too bad my upper body strength and flexibility are shit in comparison.  And I will never be able to touch my toes. :(
Title: Re: iROwiki fitness challenge
Post by: Maya on September 20, 2012, 07:03:22 PM
Quote from: Maya;1272074
my dr recommended this foam roller : http://www.optp.com/The-Grid.aspx

yeahhhh buddy

abby if you're going to get a foam roller, don't get a pansy one (the cheapodepot ones at my gym are made of reg foam, dent after too much use, and i've only ever seen sweaty dudes using them... yum).. go all out ^^^^^ got mine off amazon for cheaper, or you could use this (http://www.runningwarehouse.com/descpage-TRIGPG.html#) site that has cheaper shipping than the actual grid website. then you can werk it so you bend over without pain! :angel:
Title: Re: iROwiki fitness challenge
Post by: Abby on September 20, 2012, 07:37:31 PM
Grid foam roller looks baller.

Quote from: Maya;1292103
Quote from: Maya;1272074
my dr recommended this foam roller : http://www.optp.com/The-Grid.aspx
yeahhhh buddy

abby if you're going to get a foam roller, don't get a pansy one (the cheapodepot ones at my gym are made of reg foam, dent after too much use, and i've only ever seen sweaty dudes using them... yum).. go all out ^^^^^ got mine off amazon for cheaper, or you could use this (http://www.runningwarehouse.com/descpage-TRIGPG.html#) site that has cheaper shipping than the actual grid website. then you can werk it so you bend over without pain! :angel:

ty ty The ones at our gym are the regular foam ones too, but I don't think many people know what they're for, so they're more or less pristine still. I used them once on my lower back/calves and felt great after (but rolling itself was kinda painful).
Title: Re: iROwiki fitness challenge
Post by: Scyber on September 20, 2012, 11:05:38 PM
Quote from: Dishonru;1292094
damn didn't know that foam roller was a thing

I've been doing that with a pillow for years, feels crazy good if you wedge it under your upper/middle/lower back as you exhale after a long day

I could do ass to grass squats from day one.  Too bad my upper body strength and flexibility are shit in comparison.  And I will never be able to touch my toes. :(


atg squat flexibility is the same flexibility for touching your toes...both stopped by tight hamstrings and posterior chain, so you're wrong somewhere
Title: Re: iROwiki fitness challenge
Post by: Dishonru on September 21, 2012, 09:01:20 AM
Quote from: Scyber;1292164
atg squat flexibility is the same flexibility for touching your toes...both stopped by tight hamstrings and posterior chain, so you're wrong somewhere
Pretty sure it's a proportion thing.  That and by atg I just meant comfortably past parallel.
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on September 25, 2012, 03:01:25 PM
Just thought I'd ask everyone how they are doing, then I reminded myself that I play a badass on the internet.
Title: Re: iROwiki fitness challenge
Post by: Liberius on September 25, 2012, 04:09:09 PM
Haven't touched the gym in almost 4 months. I'm on my way to 'do you even lift?' status.
Title: Re: iROwiki fitness challenge
Post by: tarka on September 25, 2012, 11:49:48 PM
i don't remember the last time my legs hurt this bad. quads, especially.
Title: Re: iROwiki fitness challenge
Post by: Shadow on September 26, 2012, 10:21:38 AM
Quote from: tarka;1293501
i don't remember the last time my legs hurt this bad. quads, especially.


Dual wielding. 50cals like me, too?
Title: Re: iROwiki fitness challenge
Post by: Laz on September 26, 2012, 12:11:41 PM
Quote from: Abby;1288909


EDIT: @Laz That sucks :( Feel better!


Much appreciated!

After 3 weeks of therapy and adjustments (6 vertebrae were out of place) I got the go ahead to start training light. For the next 2-4 weeks I'm gonna concentrate on doing pull days 2x a week and legs 2x a week. Hopefully my MRI in two weeks shows nothing negative and I can return to my normal regimen!

Before anyone says it; I am not going to be doing any squats, deads, or bent over rows.
Title: Re: iROwiki fitness challenge
Post by: tarka on September 26, 2012, 04:52:02 PM
Quote from: Shadow;1293624
Quote from: tarka;1293501
i don't remember the last time my legs hurt this bad. quads, especially.

Dual wielding. 50cals like me, too?

no :(

3 sets of very deep front squats.

after 6 sets of parallel regular squats.



@laz: stay safe, brah
Title: Re: iROwiki fitness challenge
Post by: Kraz on September 30, 2012, 09:56:58 PM
Quote
Random curiosity: are the men's locker rooms in gyms filled with old naked guys that take forever to get dressed?

Yes.


Q: How do you guys manage to eat 3 meals/day on weekends? I always end up getting up late and skipping 1 or 2 meals.

Been stagnating at around 136 lbs for a while now. It was my original objective but I feel like I should get to at least 150.

Should I start eating junk food (moar burgers!) since I clearly dont eat enough? I have the bad habit of never eating and filling my plate by half only.
Title: Re: iROwiki fitness challenge
Post by: Scyber on September 30, 2012, 10:20:04 PM
Pick the food up and put it into your mouth? That's the most effective way that I've found.
Title: Re: iROwiki fitness challenge
Post by: Laz on October 01, 2012, 05:03:17 AM
Quote from: Kraz;1295282
Quote
Random curiosity: are the men's locker rooms in gyms filled with old naked guys that take forever to get dressed?


Q: How do you guys manage to eat 3 meals/day on weekends? I always end up getting up late and skipping 1 or 2 meals...

Should I start eating junk food (moar burgers!) since I clearly dont eat enough? I have the bad habit of never eating and filling my plate by half only.


Eat those meals even if you do wake up late, no excuses. You honestly don't have to eat at specific times or intervals. Whether you eat 3 meals or 7 in a day all that matters is that you hit a caloric surplus (if you wanna gain).

I have an insane metabolism so its very rare that I am not hungry at any given point in the day but there have been times when I am not hungry and I eat ANYWAY. Eat, lift, grow.
Title: Re: iROwiki fitness challenge
Post by: Tiberius on October 01, 2012, 02:17:40 PM
how do you manage it on weekdays but not weekends? also, if you know that you only half fill your plate then why don't you just fill it all? unless I misunderstood that last part
Title: Re: iROwiki fitness challenge
Post by: Maya on October 01, 2012, 03:18:54 PM
the consensus is: EAT EVERYTHING
Title: Re: iROwiki fitness challenge
Post by: Kraz on October 01, 2012, 05:29:06 PM
Quote
how do you manage it on weekdays but not weekends? also, if you know  that you only half fill your plate then why don't you just fill it all?  unless I misunderstood that last part    

On weekdays I have a fixed schedule (get up, eat, go to work, eat, go home, eat, sleep). On weekends, if I delay my breakfast till I'm hungry, I don't eat before noon or even later.

I'm almost never hungry and I get filled insanely quickly. 1 toast for breakfast is enough for me. I just filled my plate with 3 slices of ham and I'm having issue eating the third one. And I just always forget to eat extra snacks.

I'm just wondering if I should move on to less healthy food that contains more calories or if it's not worth it. That or eating "lots of" fat/sweat snacks.
Title: Re: iROwiki fitness challenge
Post by: tarka on October 01, 2012, 05:53:48 PM
Quote from: Kraz;1295464
Quote
how do you manage it on weekdays but not weekends? also, if you know  that you only half fill your plate then why don't you just fill it all?  unless I misunderstood that last part    

On weekdays I have a fixed schedule (get up, eat, go to work, eat, go home, eat, sleep). On weekends, if I delay my breakfast till I'm hungry, I don't eat before noon or even later.

I'm almost never hungry and I get filled insanely quickly. 1 toast for breakfast is enough for me. I just filled my plate with 3 slices of ham and I'm having issue eating the third one. And I just always forget to eat extra snacks.

I'm just wondering if I should move on to less healthy food that contains more calories or if it's not worth it. That or eating "lots of" fat/sweat snacks.
personally, i don't really give a shit. if you're not tracking macros or obsessive about your calorie sources you're more than welcome to eat shit to meet your caloric needs, maybe throw in a multi to get your micros in at least to some degree.

if you're at 1000 calories and need to be at 3, eat a three berry pie and wash it down with 2 scoops of protein in whole milk, it's really not a big deal. just try to get over 100g or protein and 40g of fats for that day and the rest isn't really a big deal, just don't make a habit of it.


that being said, you and me might have drastically different genetics to that regard so my body might handle it vastly different from yours and doing the above could somehow make you look like shit(though it probably won't), so take it with a grain of salt.
Title: Re: iROwiki fitness challenge
Post by: Boni on October 01, 2012, 10:55:11 PM
So like the last time I've been to gym was last December, feels bad man. I've gone from 78kg to 67kg and look horrible. But thank god, my waist size is still the same! :colbert:


brb eating tarka's berry pie
Title: Re: iROwiki fitness challenge
Post by: Acolyte on October 01, 2012, 11:10:06 PM
Quote from: Tiberius;1295406
how do you manage it on weekdays but not weekends? also, if you know that you only half fill your plate then why don't you just fill it all? unless I misunderstood that last part


if you want to get big, you have to commit. and being committed means you're either in or you're out.

Gravity isn't going to give you a 2x exp event to help get you there faster :p
Title: Re: iROwiki fitness challenge
Post by: tarka on October 01, 2012, 11:41:41 PM
Quote from: Boni;1295540
So like the last time I've been to gym was last December, feels bad man. I've gone from 78kg to 67kg and look horrible. But thank god, my waist size is still the same! :colbert:


brb eating tarka's berry pie


pie gets you huge.
Title: Re: iROwiki fitness challenge
Post by: Scyber on October 02, 2012, 10:17:34 AM
Quote from: Boni;1295540
So like the last time I've been to gym was last December, feels bad man. I've gone from 78kg to 67kg and look horrible. But thank god, my waist size is still the same! :colbert:


brb eating tarka's berry pie


I know how you feel...I haven't been to the gym since yesterday
Title: Re: iROwiki fitness challenge
Post by: Abby on October 02, 2012, 11:32:10 AM
23.75555555" but I think that's that unless I remove a rib. Might take progress shots later.

Gym is so crowded now that school just started again. People ignoring time limits on equipment and biking for 1+ hours or just sitting there scrollin through their iPods, picking THAT PERFECT SONG for their butterfly stretches.

Also: Burpees are torture.
Title: Re: iROwiki fitness challenge
Post by: tarka on October 02, 2012, 01:03:50 PM
just finished meal 3. made poverty ezmode pan chili with shalots, garlic, some seasonings, tomato sauce and then .75lbs ground chuck and .96lbs of kidney beans. all cooked in bacon grease. side was sliced beets with a bit of balsamic vinegar.

come at me legs day.
Title: Re: iROwiki fitness challenge
Post by: Scyber on October 02, 2012, 04:12:39 PM
Quote from: Abby;1295662
23.75555555" but I think that's that unless I remove a rib. Might take progress shots later.
 
Gym is so crowded now that school just started again. People ignoring time limits on equipment and biking for 1+ hours or just sitting there scrollin through their iPods, picking THAT PERFECT SONG for their butterfly stretches.
 
Also: Burpees are torture.
try tabata burpees euehueheheue
Title: Re: iROwiki fitness challenge
Post by: Foul Play on October 02, 2012, 04:45:53 PM
can anyone recommend a good cross training shoe?
Title: Re: iROwiki fitness challenge
Post by: Scyber on October 02, 2012, 06:07:07 PM
Best cross training shoe: not doing cross training.
Title: Re: iROwiki fitness challenge
Post by: Foul Play on October 02, 2012, 06:26:31 PM
orly, fine then how about a good workout shoe which is super versatile?
Title: Re: iROwiki fitness challenge
Post by: tarka on October 02, 2012, 08:12:26 PM
Quote from: tarka;1295699
just finished meal 3. made poverty ezmode pan chili with shalots, garlic, some seasonings, tomato sauce and then .75lbs ground chuck and .96lbs of kidney beans. all cooked in bacon grease. side was sliced beets with a bit of balsamic vinegar.

come at me legs day.


legs day came at me, deadlifts were in excess of 4 plates.

yeahhhhhhhhhhhhh buddy.
Title: Re: iROwiki fitness challenge
Post by: Boni on October 02, 2012, 10:51:45 PM
Quote from: Abby;1295662
23.75555555"

huge guns brah :colbert:
Title: Re: iROwiki fitness challenge
Post by: Scyber on October 03, 2012, 12:48:17 AM
Quote from: Foul Play;1295817
orly, fine then how about a good workout shoe which is super versatile?


converse all stars? any flat shoe for most lifts and a raised heel shoe for squatting depending on how your flexibility is

(http://i.imgur.com/74jQD.png)
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on October 03, 2012, 08:07:34 AM
Rigiht.
Title: Re: iROwiki fitness challenge
Post by: Scyber on October 03, 2012, 10:17:01 AM
I noticed that when I posted, but it's way too much work to fix
Title: Re: iROwiki fitness challenge
Post by: Maya on October 03, 2012, 10:17:30 AM
the 'not this' dude should be curling in the squat rack
Title: Re: iROwiki fitness challenge
Post by: Scyber on October 03, 2012, 10:35:42 AM
Quote from: Maya;1295981
the 'not this' dude should be curling in the squat rack

I make them move out of the squat rack
Title: Re: iROwiki fitness challenge
Post by: Abby on October 03, 2012, 11:06:09 AM
Maybe he's trying to do a backbend while toning his biceps.
Title: Re: iROwiki fitness challenge
Post by: Torchd on October 03, 2012, 12:33:05 PM
[ame]http://www.youtube.com/watch?v=vOQzwuw1P9M[/ame]
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on October 03, 2012, 03:57:40 PM
Back to the gym after a heel surgery. Lost my cardio, man!
Title: Re: iROwiki fitness challenge
Post by: Ysu on October 03, 2012, 07:26:39 PM
Quote from: Scyber;1295906
(http://i.imgur.com/74jQD.png)

Looks like someone is working on his pelvic thrusts.
Title: Re: iROwiki fitness challenge
Post by: Charm on October 03, 2012, 09:13:45 PM
(http://i49.tinypic.com/2yuzt5w.jpg)

My arms can get some definition even though I haven't touched weights in a few months. I've just been doing boxing drills. I wished my abs did the same thing because I work them out like cray cray. I have a fitness test coming up and need some motivation getting back in shape. PM Fitocracy & MFP names please, I need friends.
Title: Re: iROwiki fitness challenge
Post by: tarka on October 03, 2012, 09:59:51 PM
Quote from: Boni;1295895
Quote from: Abby;1295662
23.75555555"

huge guns brah :colbert:

i just noticed this. if that's your waist, it's smaller than my thigh measurement.


shaun i like your drawing brah, but you forgot to add in the double take to make sure there was at least one girl nearby before they started their set.

@ charm send me noodie pics and i'll return the favor with some motivational constructive criticism.
Title: Re: iROwiki fitness challenge
Post by: Torchd on October 03, 2012, 10:01:16 PM
Skipped leg day for 3 weeks til today, I needed an hour on the treadmill to walk correctly again.
I do still hate leg day.
Title: Re: iROwiki fitness challenge
Post by: Acolyte on October 03, 2012, 10:03:55 PM
Quote from: Torchd;1296203
Skipped leg day for 3 weeks til today, I needed an hour on the treadmill to walk correctly again.
I do still hate leg day.


the fawk?

leg day is the best day
Title: Re: iROwiki fitness challenge
Post by: tarka on October 03, 2012, 10:04:36 PM
Quote from: Torchd;1296203
Skipped leg day for 3 weeks til today, I needed an hour on the treadmill to walk correctly again.
I do still hate leg day.

ITS OKAY PUSSY I DO LEGS DAY 2X A WEEK SO I'LL CARRY THE LOAD FOR BOTH OF US.

JK, PLZ GO.


if you can confidently drive your car home(i drive stick, because i'm a man, and that's what men do) after legs day, you did it wrong.
Title: Re: iROwiki fitness challenge
Post by: Torchd on October 03, 2012, 10:23:50 PM
I used to go to this gym upstairs on this small mall and I ended with a sprained ankle because I didnt do anything to walk correctly after leg day and fell in a really funny and stupid day. I hate leg day since then.
Title: Re: iROwiki fitness challenge
Post by: Acolyte on October 03, 2012, 11:51:45 PM
Quote from: Torchd;1296216
I used to go to this gym upstairs on this small mall and I ended with a sprained ankle because I didnt do anything to walk correctly after leg day and fell in a really funny and stupid day. I hate leg day since then.

that's the best fucking feeling in the world. at my school gym in Irvine, we had a few stairs leading in and out of the building. so after every leg day, i remember it would be a challenge climbing down and up those stairs without making myself look like i'm mentally retarded. it literally felt like a second worked out and it sucked. but imo, WORTH IT.

Quote from: Charm;1296193
(http://i49.tinypic.com/2yuzt5w.jpg)

My arms can get some definition even though I haven't touched weights in a few months. I've just been doing boxing drills. I wished my abs did the same thing because I work them out like cray cray. I have a fitness test coming up and need some motivation getting back in shape. PM Fitocracy & MFP names please, I need friends.

dayuummmmm b, you'll definitely be turning heads at whatever place you're working out at
Title: Re: iROwiki fitness challenge
Post by: Charm on October 04, 2012, 12:10:30 AM
55 real push ups, i'm getting places.

i suck at noodies.
Title: Re: iROwiki fitness challenge
Post by: Scyber on October 04, 2012, 12:20:53 AM
Quote from: Charm;1296237
55 real push ups, i'm getting places.

i suck at noodies.


when are you coming to socal to lift?
Title: Re: iROwiki fitness challenge
Post by: Charm on October 04, 2012, 01:09:57 AM
i don't lift =[

ps: i think i predicted that i'd smash you somewhere between 2005-2008. (http://i2.photobucket.com/albums/y3/roeps/04.jpg)
Title: Re: iROwiki fitness challenge
Post by: vetter on October 04, 2012, 06:41:47 AM
leg day is the worst. My ass hurts for 3 days straight
Title: Re: iROwiki fitness challenge
Post by: Maya on October 04, 2012, 09:32:09 AM
and it hurts when you have to squat to pick something up....... but it feels so good. DOMS4LIFE
Title: Re: iROwiki fitness challenge
Post by: Torchd on October 04, 2012, 01:14:50 PM
My ass hurts, I don't know if I like it or not.
Title: Re: iROwiki fitness challenge
Post by: Scyber on October 04, 2012, 02:09:29 PM
Do legs more often and avoid DOMS, noobs

is that smashing offer still good?
Title: Re: iROwiki fitness challenge
Post by: Yikes on October 04, 2012, 04:36:26 PM
Need help with the right suppliments. So I work out quite regularly. But I don't see a drastic change in my body cause I don't take any suppliments I guess. Have an average body. 6 Feet tall weigh around 180 pounds. I'm looking to gain some muscle isn't of being this lanky dude who lifts decent weight at the gym.
Title: Re: iROwiki fitness challenge
Post by: Liberius on October 04, 2012, 04:51:25 PM
Supplements are just that-they supplement your regiment, diet, etc. You should be able to pack on mass without them. Anyways, the more common supplements used would be protein (mainly whey and casein) and creatine.
Title: Re: iROwiki fitness challenge
Post by: Laz on October 04, 2012, 05:15:34 PM
Quote from: Yikes;1296380
Need help with the right suppliments. So I work out quite regularly. But I don't see a drastic change in my body cause I don't take any suppliments I guess. Have an average body. 6 Feet tall weigh around 180 pounds. I'm looking to gain some muscle isn't of being this lanky dude who lifts decent weight at the gym.


I'm 180 at 6'3...I must be lanky as fuck:rolleyes:
Title: Re: iROwiki fitness challenge
Post by: tarka on October 05, 2012, 07:02:15 PM
Quote from: Yikes;1296380
But I don't see a drastic change in my body cause I don't take any suppliments


(http://i.imgur.com/eaUsZ.gif)
Title: Re: iROwiki fitness challenge
Post by: Abby on October 05, 2012, 09:07:38 PM
Just so we're on the same page: "suppliments" = roids, right?
Title: Re: iROwiki fitness challenge
Post by: Boni on October 06, 2012, 01:08:26 AM
Don't think so. My guess is he thinks you can't build muscle if you don't eat the magical whey protein of gods and at least three different weight gainers, multivitamin supplements and recovery drinks :colbert:

Eat more and keep lifting. If you don't notice a change, eat more.
Title: Re: iROwiki fitness challenge
Post by: tarka on October 06, 2012, 09:50:47 AM
Quote from: Abby;1296665
Just so we're on the same page: "suppliments" = roids, right?
i assumed he meant " if i take enough gaspari products i'll get super swole"
Title: Re: iROwiki fitness challenge
Post by: Abby on October 06, 2012, 10:34:51 AM
Quote from: tarka;1296743
Quote from: Abby;1296665
Just so we're on the same page: "suppliments" = roids, right?

i assumed he meant " if i take enough gaspari products i'll get super swole"

o that guy (http://lh5.ggpht.com/-2auqDia6Ue8/TE7qlwl_djI/AAAAAAAAAkk/anacR2StAok/s640/Gasparis_Shrugs.jpg) looks like something I ate at a BBQ
Title: Re: iROwiki fitness challenge
Post by: tarka on October 06, 2012, 01:18:48 PM
dude sells a $40 creatine drink. hahahah.
Title: Re: iROwiki fitness challenge
Post by: Scyber on October 06, 2012, 07:04:52 PM
how's the HST?
Title: Re: iROwiki fitness challenge
Post by: tarka on October 08, 2012, 02:30:22 PM
gainzzzzz
Title: Re: iROwiki fitness challenge
Post by: Scyber on October 08, 2012, 09:45:56 PM
DECIDED TO ACTUALLY MAN UP AND REALLY CUT. WHAT IS THIS SHIT? I GET NO FOOD.
Title: Re: iROwiki fitness challenge
Post by: Torchd on October 08, 2012, 09:54:46 PM
fucking leg day, tomorrow's gonna hurt
Title: Re: iROwiki fitness challenge
Post by: Charm on October 08, 2012, 10:47:50 PM
Quote from: Scyber;1297669
DECIDED TO ACTUALLY MAN UP AND REALLY CUT. WHAT IS THIS SHIT? I GET NO FOOD.


How much you cutting and what's your deadline?
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on October 09, 2012, 04:59:08 AM
Quote from: Boni;1296687
Don't think so. My guess is he thinks you can't build muscle if you don't eat the magical whey protein of gods and at least three different weight gainers, multivitamin supplements and recovery drinks :colbert:

Eat more and keep lifting. If you don't notice a change, eat more.


It's like Mike Tyson telling people not to punch faces. Or did you and your scientists finally develop that Ultimate #4 Hulk formula? The last time I checked you were really skinny and cuddled with Borat and Bruno.

This is a very friendly post.
Title: Re: iROwiki fitness challenge
Post by: Scyber on October 09, 2012, 08:52:44 PM
Quote from: Charm;1297686
Quote from: Scyber;1297669
DECIDED TO ACTUALLY MAN UP AND REALLY CUT. WHAT IS THIS SHIT? I GET NO FOOD.


How much you cutting and what's your deadline?


deadlines are for QUITTERS

I'm cutting down to 6-8% bf
Title: Re: iROwiki fitness challenge
Post by: Maya on October 10, 2012, 10:41:24 AM
super DOMs after my first leg day in 3 weeks (finally got the ok to lift!).. probably should have adjusted for that.. whuteva im BACK IN ACTION

visited my bro over the long weekend.. "i just got up to 455 for my deadlifts. 100 away from the school record...i've got a year." he's getting a little vein-y with his low bf%.. eeh
Title: Re: iROwiki fitness challenge
Post by: Abby on October 10, 2012, 11:35:07 AM
Veins wig me out. I used to press down on the one on the top of my foot thinking I'd pass out (nothing so far).

Managed to finish a 2 mile run-- I KNOW, NOT IMPRESSIVE TO MOST, but I used to struggle a lot with just one mile back in high school.
Title: Re: iROwiki fitness challenge
Post by: Shadow on October 10, 2012, 12:30:19 PM
Quote from: Abby;1298057
Veins wig me out. I used to press down on the one on the top of my foot thinking I'd pass out (nothing so far).

Managed to finish a 2 mile run-- I KNOW, NOT IMPRESSIVE TO MOST, but I used to struggle a lot with just one mile back in high school.


2 months ago**

Keep it up! :D
Title: Re: iROwiki fitness challenge
Post by: Scyber on October 10, 2012, 03:13:27 PM
Quote from: Maya;1298052
super DOMs after my first leg day in 3 weeks (finally got the ok to lift!).. probably should have adjusted for that.. whuteva im BACK IN ACTION
 
visited my bro over the long weekend.. "i just got up to 455 for my deadlifts. 100 away from the school record...i've got a year." he's getting a little vein-y with his low bf%.. eeh
madam, veins dictate how cool you are as a guy SORRY
Title: Re: iROwiki fitness challenge
Post by: Abby on October 10, 2012, 05:55:13 PM
Quote from: Shadow;1298066
Quote from: Abby;1298057
Veins wig me out. I used to press down on the one on the top of my foot thinking I'd pass out (nothing so far).

Managed to finish a 2 mile run-- I KNOW, NOT IMPRESSIVE TO MOST, but I used to struggle a lot with just one mile back in high school.

2 months ago**

Keep it up! :D

WHOA HEY I had a lot of luggage to carry. Don't judge.
Title: Re: iROwiki fitness challenge
Post by: Boni on October 11, 2012, 01:18:26 AM
Quote from: Wabbit!;1297729
Quote from: Boni;1296687
Don't think so. My guess is he thinks you can't build muscle if you don't eat the magical whey protein of gods and at least three different weight gainers, multivitamin supplements and recovery drinks :colbert:

Eat more and keep lifting. If you don't notice a change, eat more.

It's like Mike Tyson telling people not to punch faces. Or did you and your scientists finally develop that Ultimate #4 Hulk formula? The last time I checked you were really skinny and cuddled with Borat and Bruno.

This is a very friendly post.

That's because I didn't devour them supplements, obviously.


This is a post.
Title: Re: iROwiki fitness challenge
Post by: vetter on October 11, 2012, 01:48:03 PM
what do you have against workout supplements?

i wouldn't workout without my whey protein and all the other shit <3
Title: Re: iROwiki fitness challenge
Post by: tarka on October 11, 2012, 02:42:20 PM
Quote from: vetter;1298373
what do you have against workout supplements?

i wouldn't workout without my whey protein and all the other shit <3


(http://i3.kym-cdn.com/photos/images/original/000/278/559/8ea.jpg)
Title: Re: iROwiki fitness challenge
Post by: Boni on October 11, 2012, 04:56:08 PM
Quote from: vetter;1298373
what do you have against workout supplements?

i wouldn't workout without my whey protein and all the other shit <3

Not sure if troll but whatever.

I have nothing against them, really. It's just, you know, they're not the reason you gain muscle or do not gain muscle...unless of course half your diet is weight gainers, in which case you should probably try eating real food.

If the reason you keep working out is the fact you've spent too much money on all the supplements, keep doing that. It's probably better than spending the money on video games.
Title: Re: iROwiki fitness challenge
Post by: Scyber on October 11, 2012, 05:49:03 PM
Quote from: vetter;1298373
what do you have against workout supplements?

i wouldn't workout without my whey protein and all the other shit <3

tarka and I take his pre and post protein supplement

they call it meat in the stores

btw you realize you're paying like $100 for $1 worth of creatine and caffeine if you buy preworkouts, right?
Title: Re: iROwiki fitness challenge
Post by: Boni on October 11, 2012, 06:21:20 PM
Quote from: Scyber;1298425
Quote from: vetter;1298373
what do you have against workout supplements?

i wouldn't workout without my whey protein and all the other shit <3

tarka and I take his pre and post protein supplement

they call it meat in the stores

btw you realize you're paying like $100 for $1 worth of creatine and caffeine if you buy preworkouts, right?

 Chicken and pasta taste way the hell better than any pre/post-workout supplements out there, and there's a whole lot of good shit you don't get in supplements. Whey protein might actually be cheaper than most real protein sources but who the hell eats that crap for lunch :(
Title: Re: iROwiki fitness challenge
Post by: vetter on October 11, 2012, 10:45:17 PM
it's a SUPPLEMENT, not a meal substitute.

i don't use pre-workouts, only do whey protein, cassein, creatine, fish oil pills, vitamins.
Title: Re: iROwiki fitness challenge
Post by: tarka on October 12, 2012, 02:19:32 AM
Quote from: vetter;1298467
it's a SUPPLEMENT, not a meal substitute.

i don't use pre-workouts, only do whey protein, cassein, creatine, fish oil pills, vitamins.

actually protein powder should be exactly that: a quick substitute if you don't have time to make a whole food meal but still want something with a reasonable macro nutrient breakdown. personally i use protein almost exclusively to make my irish oats taste not boring, and every once in a while i'll be bored and do one of those leanbodylifestyle desert recipes he does with protein powder(on gold standard, every time). you're more than welcome to drink all the protein shakes you want, but if you're only using it to reach some full retard figure of 200+grams of protein a day, you're wasting your money flat out unless you're on hormones. as for the price, it's about the same cost as chicken breast, which i find much more appetizing. i eat meat like a motherfucker though, i had a pound of ground beef for dinner, and that's not out of the ordinary.



creatine is great as long as you're not wasting money on designer buffered creatine. ON micronized is all you need, and its <$10 per 300g. as for vitamins, i've done orange triad and the ON brand and found i was pissing most of it out. though i will keep a bottle around for days that i eat like shit(typically i eat lots of fruit and veg, so i'm not worried), but if you're eating right you don't need 6 horse pills a day, i've done that dance and ended up pretty much literally pissing my money away because your body can only absorb so much. but again, your money.




btw my bulk is going ffffffffucking great, my lifts are through the roof, my abs are still there, and i keep getting bigger
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on October 12, 2012, 04:43:36 AM
Well, for all you dumb as shit motherfuckers out there, I'd like to volunteer  as a personal trainer for just  $300 / hr.
Title: Re: iROwiki fitness challenge
Post by: Acolyte on October 13, 2012, 11:53:22 PM
So I just hit 3 plates on my deadlifts and my hands are becoming a problem. The callous on my hands starts to sting every time I start to lift and the pain gets a bit excruciating to keep going.

I use an alternate hand stance, wrapped each hands with rectangular cloth, and tried gloves before and it's not working to help reduce the pain. Any suggestions?

edit: So far, the only thing that's helping is switching from full grip to 3-4 finger grip.
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on October 14, 2012, 01:41:45 AM
Read the post above your post.

Quote from: Charm;1296193
(http://i49.tinypic.com/2yuzt5w.jpg)

My arms can get some definition even though I haven't touched weights in a few months. I've just been doing boxing drills. I wished my abs did the same thing because I work them out like cray cray. I have a fitness test coming up and need some motivation getting back in shape. PM Fitocracy & MFP names please, I need friends.


Even if you have a slightly average face I'd do things to you your uncle could only imagine.
Title: Re: iROwiki fitness challenge
Post by: Murray on October 14, 2012, 03:38:58 AM
I don't really post here but I'm starting to get into a good routine now so why not.

I finally managed to get my weight up to 165 pounds(75kg), my metabolism is so high that I have to keep eating or I go hungry all day and feel like shit, plus I have allergies so my nose is stuffy all the time= oxygen uptake through nose is low. I've been like 1145-150 pounds(68kgs) since I moved to the capital here.

Now I finally regained that and managing exercise towards working, so I don't forget to eat(oh and I can now eat proper food and all three meals a day).

Gonna get a membership at the nearest gym that's on my way to/from work so I can bring a bag and exercise right after work.

Atm my week is like this;

I try to walk to work everyday(25 mins walking) and back and have a run or a walk in the evening.

Monday I do upper body, starting off with yoga exercises to warm up my body and stretch, then it's 3 sets of 20 pushups, then 3 sets on the bar(idk what it's called in english, it's like reversed pullups.) until I get tired, then a short break, and over to 3 sets of dumbells, 15 per set and I do different variations of those techniques to cover all muscles.

It's gonna be better when I get the gym membership so I can use proper equipment though.

Other than that I do pushups and situps in the morning as well as when I come home from work and I try and if I have to wait for something I'll do pushups. It looks stupid for some, but when I was in the airforce it really helped.

It's also very difficult staying away from snacks and what not, but changing out like, chips with carrots work wonders.

edit: forgot to put in; I alternate every other day and have one or two resting days during the week, depending on how I feel.
Title: Re: iROwiki fitness challenge
Post by: Laz on October 14, 2012, 03:06:46 PM
Quote from: Acolyte;1298906
So I just hit 3 plates on my deadlifts and my hands are becoming a problem. The callous on my hands starts to sting every time I start to lift and the pain gets a bit excruciating to keep going.

I use an alternate hand stance, wrapped each hands with rectangular cloth, and tried gloves before and it's not working to help reduce the pain. Any suggestions?

edit: So far, the only thing that's helping is switching from full grip to 3-4 finger grip.


Have you tried straps?
Title: Re: iROwiki fitness challenge
Post by: Maya on October 14, 2012, 04:37:42 PM
MAN UP

saw this q pop up on another forum i'm on a couple weeks ago.. you could look into chalk. there's dust-less/finer chalk available too if your gym is wimpy about 'the mess it makes'. google is your friend
Title: Re: iROwiki fitness challenge
Post by: tarka on October 14, 2012, 05:51:02 PM
Quote from: Acolyte;1298906
So I just hit 3 plates on my deadlifts and my hands are becoming a problem. The callous on my hands starts to sting every time I start to lift and the pain gets a bit excruciating to keep going.

I use an alternate hand stance, wrapped each hands with rectangular cloth, and tried gloves before and it's not working to help reduce the pain. Any suggestions?

edit: So far, the only thing that's helping is switching from full grip to 3-4 finger grip.

http://youtu.be/otorSGl3sG0

do the above ^ and power through it.
Title: Re: iROwiki fitness challenge
Post by: Abby on October 14, 2012, 06:30:52 PM
Quote from: Acolyte;1298906
So I just hit 3 plates on my deadlifts and my hands are becoming a problem. The callous on my hands starts to sting every time I start to lift and the pain gets a bit excruciating to keep going.

I use an alternate hand stance, wrapped each hands with rectangular cloth, and tried gloves before and it's not working to help reduce the pain. Any suggestions?

edit: So far, the only thing that's helping is switching from full grip to 3-4 finger grip.

Anything with lanolin makes for an amazing moisturizer on damp skin, but  it doesn't soak in, so you have to deal with the oily coat. Bag Balm is  a pretty happy medium because it isn't as heavy as pure lanolin-- plus  I'm not sure how many guys feel comfortable going to the baby care aisle  to pick up some Lanisoh nipple cream knockoff, even though it's fantastic for  callouses, cuticles, and bleeding nipples. You can also get a [ame=http://www.amazon.com/Aquasentials-Pumice-Stone-4-Pack/dp/B001E9P87G/ref=sr_1_3?ie=UTF8&qid=1350263500&sr=8-3&keywords=pumice+stone]Amazon.com: Aquasentials Pumice Stone (4 Pack): Beauty@@AMEPARAM@@http://ecx.images-amazon.com/images/I/21ycz2oAxZL.@@AMEPARAM@@21ycz2oAxZL[/ame] to scrub away the rough skin while you're in the shower. The skin will still be thick, but they'll be ~*princess smooth*~.

IN OTHER NEWS: I've been trying to experiment more in the kitchen because 1) I am female and 2) Taco Bell has raised their prices by $0.15. So this is now a food thread.
Spoiler: show

(http://binkerville.com/images/food/honey_mustard_zucchini_chips.jpg)
Honey mustard zucchini chips. It's kinda sad that a baker's half sheet + 3 zucchinis = barely 1 cup of chips, but whatever. I'll borrow a mandolin next time so I don't have to labor over a cutting board trying to get uniform slices.

(http://binkerville.com/images/food/turkey_patties.jpg)
Turkey patties. First attempt was with 99/1 ground turkey and it was basically like eating sand. 93/7 all the way.
Title: Re: iROwiki fitness challenge
Post by: Ysu on October 14, 2012, 09:13:55 PM
Quote from: Abby;1299170
Anything with lanolin makes for an amazing moisturizer on damp skin, but  it doesn't soak in, so you have to deal with the oily coat. Bag Balm is  a pretty happy medium because it isn't as heavy as pure lanolin-- plus  I'm not sure how many guys feel comfortable going to the baby care aisle  to pick up some Lanisoh nipple cream knockoff, even though it's fantastic for  callouses, cuticles, and bleeding nipples.

I wish I heard this suggestion a year ago. I had bloody nipples last year running in the cold and the best idea I could think at the time was slabbing a bunch of Vaseline for a week. :( Never wearing that Everlast long sleeve shirt again when running.
Title: Re: iROwiki fitness challenge
Post by: Scyber on October 15, 2012, 02:12:39 AM
Quote from: Acolyte;1298906
So I just hit 3 plates on my deadlifts and my hands are becoming a problem. The callous on my hands starts to sting every time I start to lift and the pain gets a bit excruciating to keep going.

I use an alternate hand stance, wrapped each hands with rectangular cloth, and tried gloves before and it's not working to help reduce the pain. Any suggestions?

edit: So far, the only thing that's helping is switching from full grip to 3-4 finger grip.

how did you never notice or look up how to actually hold the bar? you're supposed to grip with your fingers
you're going to get a callous doing it wrong every single time because gravity will always roll the bar into your fingers from where you're trying to do it at the start which is just going to fuck up your grip
Title: Re: iROwiki fitness challenge
Post by: Acolyte on October 15, 2012, 05:13:52 AM
Quote from: tarka;1299150
Quote from: Acolyte;1298906
So I just hit 3 plates on my deadlifts and my hands are becoming a problem. The callous on my hands starts to sting every time I start to lift and the pain gets a bit excruciating to keep going.

I use an alternate hand stance, wrapped each hands with rectangular cloth, and tried gloves before and it's not working to help reduce the pain. Any suggestions?

edit: So far, the only thing that's helping is switching from full grip to 3-4 finger grip.


http://youtu.be/otorSGl3sG0

do the above ^ and power through it.


nice find.
Title: Re: iROwiki fitness challenge
Post by: Acolyte on October 15, 2012, 07:51:07 PM
[ame]http://www.youtube.com/watch?v=EMSWWgGU6Z8[/ame]
Title: Re: iROwiki fitness challenge
Post by: Omna on November 06, 2012, 11:22:42 PM
Quote from: Scyber;1299243
Quote from: Acolyte;1298906
So I just hit 3 plates on my deadlifts and my hands are becoming a problem. The callous on my hands starts to sting every time I start to lift and the pain gets a bit excruciating to keep going.

I use an alternate hand stance, wrapped each hands with rectangular cloth, and tried gloves before and it's not working to help reduce the pain. Any suggestions?

edit: So far, the only thing that's helping is switching from full grip to 3-4 finger grip.


how did you never notice or look up how to actually hold the bar? you're supposed to grip with your fingers
you're going to get a callous doing it wrong every single time because gravity will always roll the bar into your fingers from where you're trying to do it at the start which is just going to fuck up your grip


My hand after deadlifting 425 lbs without straps/powder >.<

(http://i135.photobucket.com/albums/q123/maraku25/384944_10151086960715756_1584154703_n.jpg)
Title: Re: iROwiki fitness challenge
Post by: tarka on November 07, 2012, 05:07:48 AM
Quote from: Omna;1306068
Quote from: Scyber;1299243
Quote from: Acolyte;1298906
So I just hit 3 plates on my deadlifts and my hands are becoming a problem. The callous on my hands starts to sting every time I start to lift and the pain gets a bit excruciating to keep going.

I use an alternate hand stance, wrapped each hands with rectangular cloth, and tried gloves before and it's not working to help reduce the pain. Any suggestions?

edit: So far, the only thing that's helping is switching from full grip to 3-4 finger grip.

how did you never notice or look up how to actually hold the bar? you're supposed to grip with your fingers
you're going to get a callous doing it wrong every single time because gravity will always roll the bar into your fingers from where you're trying to do it at the start which is just going to fuck up your grip

My hand after deadlifting 425 lbs without straps/powder >.<

(http://i135.photobucket.com/albums/q123/maraku25/384944_10151086960715756_1584154703_n.jpg)
i know that feel. strong deadlift, 425 is my current 1rm.

[ame=http://www.amazon.com/s/ref=nb_sb_noss_1?url=search-alias%3Daps&field-keywords=gym+chalk]Amazon.com: gym chalk[/ame]

thats a pound of chalk btw. for $12. it will last you years.
Title: Re: iROwiki fitness challenge
Post by: Abby on November 07, 2012, 08:49:42 AM
Quote from: Acolyte;1299466
http://www.youtube.com/watch?v=EMSWWgGU6Z8
This guy's teddy bear is a jug of protein powder. Talk about snuggly.
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on November 07, 2012, 12:02:27 PM
Quote from: Omna;1306068
Quote from: Scyber;1299243
Quote from: Acolyte;1298906
So I just hit 3 plates on my deadlifts and my hands are becoming a problem. The callous on my hands starts to sting every time I start to lift and the pain gets a bit excruciating to keep going.

I use an alternate hand stance, wrapped each hands with rectangular cloth, and tried gloves before and it's not working to help reduce the pain. Any suggestions?

edit: So far, the only thing that's helping is switching from full grip to 3-4 finger grip.


how did you never notice or look up how to actually hold the bar? you're supposed to grip with your fingers
you're going to get a callous doing it wrong every single time because gravity will always roll the bar into your fingers from where you're trying to do it at the start which is just going to fuck up your grip


My hand after deadlifting 425 lbs without straps/powder >.<

(http://i135.photobucket.com/albums/q123/maraku25/384944_10151086960715756_1584154703_n.jpg)

That's how my hand looks like after a good hour or two of edging.
Title: Re: iROwiki fitness challenge
Post by: Laz on November 19, 2012, 06:31:25 AM
MRI results: Have a herniated disc in my lumbar area and a slipped disc in my upper thoracic but have been makin gains and improvements. Up 16 lbs since late July, so the bulk is on point even with setbacks.

How goes it for everyone else?
Title: Re: iROwiki fitness challenge
Post by: tarka on November 19, 2012, 01:08:57 PM
Quote from: Laz;1309305
MRI results: Have a herniated disc in my lumbar area and a slipped disc in my upper thoracic but have been makin gains and improvements. Up 16 lbs since late July, so the bulk is on point even with setbacks.

How goes it for everyone else?
had food poisoning two weeks ago, lost 7lbs. pretty pissed off about it(it's been 2 weeks, it's not water weight, i've had plenty of time to re-hydrate). no strength loss though, which is good.
Title: Re: iROwiki fitness challenge
Post by: Laz on November 19, 2012, 03:33:37 PM
Damn...sorry to hear. 7 lbs is no joke...
Title: Re: iROwiki fitness challenge
Post by: Acolyte on November 20, 2012, 08:05:37 AM
Quote from: tarka;1309359
Quote from: Laz;1309305
MRI results: Have a herniated disc in my lumbar area and a slipped disc in my upper thoracic but have been makin gains and improvements. Up 16 lbs since late July, so the bulk is on point even with setbacks.

How goes it for everyone else?

had food poisoning two weeks ago, lost 7lbs. pretty pissed off about it(it's been 2 weeks, it's not water weight, i've had plenty of time to re-hydrate). no strength loss though, which is good.


Did you still work out while food poisoned?? o_O
Title: Re: iROwiki fitness challenge
Post by: tarka on November 20, 2012, 09:22:42 AM
Quote from: Acolyte;1309513
Quote from: tarka;1309359
Quote from: Laz;1309305
MRI results: Have a herniated disc in my lumbar area and a slipped disc in my upper thoracic but have been makin gains and improvements. Up 16 lbs since late July, so the bulk is on point even with setbacks.

How goes it for everyone else?

had food poisoning two weeks ago, lost 7lbs. pretty pissed off about it(it's been 2 weeks, it's not water weight, i've had plenty of time to re-hydrate). no strength loss though, which is good.


Did you still work out while food poisoned?? o_O


three days after i got it, i went back to working out, since i could finally hold food down.
Title: Re: iROwiki fitness challenge
Post by: Omna on November 20, 2012, 06:06:19 PM
Laz: Sorry to hear about the back injury. Take it easy and stay away from dead lifts until next season. /no1

Tarka: Hope you are getting better. On the brighter side, at least it helped you "cut" ;)

As for me, took two weeks off from heavy pulls to let my blisters heal. Now I'm struggling to lose weight on my cut. Went from 205 and down to 175... been at that weight for 2 weeks now. Even after reducing my carb and fat intake. Gonna try to squeeze in x3 low impact cardio to burn 600 calories a week.
Title: Re: iROwiki fitness challenge
Post by: tarka on November 20, 2012, 10:58:15 PM
Quote from: Omna;1309614
Laz: Sorry to hear about the back injury. Take it easy and stay away from dead lifts until next season. /no1

Tarka: Hope you are getting better. On the brighter side, at least it helped you "cut" ;)

As for me, took two weeks off from heavy pulls to let my blisters heal. Now I'm struggling to lose weight on my cut. Went from 205 and down to 175... been at that weight for 2 weeks now. Even after reducing my carb and fat intake. Gonna try to squeeze in x3 low impact cardio to burn 600 calories a week.

I'M BULKING GODDAMMIT ;______;

on a bright side, i went to pick up 2 new suits for work today. i'm a 32 waist, had to go with 36 because the pants kept stretching really bad around my glootez and upper thighs. feelsgoodman.


did shoulders and back today, hit a final set of below knee rackpulls for 4x500lbs(495 is an ugly number, so i add 2.5 a side, excuse the ocd) dead stop each time, no bouncing it off the supports. bar was a little higher than halfway up my shins, so that's always good. grip held no problems so i'm kind of stoked on that, especially considering it's bars at lafitness with the worst knurling known to man, they might as well be fucking smooth.(stopped using straps entirely, my forearms have blown up compared to what they used to be, and i do absolutely 0 isolation forearm work...heavy back days, the pulls do wonders)
Title: Re: iROwiki fitness challenge
Post by: Ankle Snare on November 20, 2012, 11:27:53 PM
thick thighz.

i'mintoit.
Title: Re: iROwiki fitness challenge
Post by: tarka on November 22, 2012, 04:18:22 AM
Quote from: Ankle Snare;1309663
thick thighz.

i'mintoit.

ill be daniel craig you be javier bardem?


jammed two fingers somethin nasty stripping a ball playing football yesterday. im not optimistic for a quick recovery since it hurt so bad i could barely sleep and my pain threshhold is full retard high.


btw omna have you tried carb cycling? for whatever reason it really helped me with the final stages of my cut earlier in the year. people thought i was on diuretics. broscience, but worked4me.



 hey laz how are you working around the back injury btw? or is it just not bothering you
Title: Re: iROwiki fitness challenge
Post by: Pete on November 22, 2012, 10:48:44 AM
sup guys, shoulder day come at me 215 military press
Title: Re: iROwiki fitness challenge
Post by: Laz on November 22, 2012, 10:49:39 AM
Quote from: tarka;1309956
hey laz how are you working around the back injury btw? or is it just not bothering you

I also have an insane threshold for pain; in the beginning it was horrible because it hurt even when I would breath, but now its just a bit uncomfortable or stiff from time to time. I have been raising my lifts with no problems. I am also back to deadlifting, sumo for now, to spare my back some stress. I don't squat anymore though :( I feel way more comfortable, have way more control, and better form with deadlifts.

What surprises me is that I don't feel my herniation at all; I just feel the slipped disc...wtf?

IMO my condition got better really quick, for what it was, thanks to:
1. Stretching, whenever I get a chance I do stretch sessions, min. of 3x/day
2. Going back to working out ASAP
3. I got fucking lucky. No nerve damage.


I fully support carb cycling
Title: Re: iROwiki fitness challenge
Post by: Acolyte on November 22, 2012, 05:30:22 PM
Quote from: Laz;1310004
Quote from: tarka;1309956
hey laz how are you working around the back injury btw? or is it just not bothering you

I also have an insane threshold for pain; in the beginning it was horrible because it hurt even when I would breath, but now its just a bit uncomfortable or stiff from time to time. I have been raising my lifts with no problems. I am also back to deadlifting, sumo for now, to spare my back some stress. I don't squat anymore though :( I feel way more comfortable, have way more control, and better form with deadlifts.

What surprises me is that I don't feel my herniation at all; I just feel the slipped disc...wtf?

IMO my condition got better really quick, for what it was, thanks to:
1. Stretching, whenever I get a chance I do stretch sessions, min. of 3x/day
2. Going back to working out ASAP
3. I got fucking lucky. No nerve damage.


I fully support carb cycling

I know what you mean about the squats. Something about doing heavy squats just feels like it shouldn't be heavier than you set it up to be. And even if I can do a full (5 reps) set of heavy for squats, my back just calls it quits and I can't follow it up with any work out requiring your back.

But still, you shouldn't just give it up. No other work out can make that part of your back stronger if you aren't doing squats. Maybe deadlifts, but deadlifts for me is more of my entire body, especially my core working together just to lift stuff above my knees.
Title: Re: iROwiki fitness challenge
Post by: tarka on November 26, 2012, 06:59:05 PM
Decided to hit the gym today despite having a gnarly sinus infection. 6th set of deadlifts I hit 445, laid the weight down, thought fuck it, not enough, brought it up and locked it out again. yeeeah buddy. solid deadlift day despite being sick brought to you by really hot girl with amazing ass in yogapants who stopped what she was doing and stared at me while i pulled.
Title: Re: iROwiki fitness challenge
Post by: Abby on November 26, 2012, 09:01:40 PM
Did Good Mornings for the first time on Sunday and basically had to slug crawl my way out of bed this morning. So worth it, though.

In other news: the flexibility in my upper body sucks. I can't seem to hold the barbell comfortably behind my neck/shoulders without feeling like something's going to snap. so I end up pushing the bar really hard into my neck. Hoping this gets better with time, but for now, I've had to pull a towel between my back and the bar.
Title: Re: iROwiki fitness challenge
Post by: Scyber on November 26, 2012, 10:49:35 PM
do RDLs or SLDLs if good mornings bug you
Title: Re: iROwiki fitness challenge
Post by: Abby on November 26, 2012, 11:00:22 PM
Yeah, I'll just to RDLs.
Title: Re: iROwiki fitness challenge
Post by: Acolyte on November 27, 2012, 06:07:22 AM
i don't see the point of doing good mornings. seems like it's a real prime opportunity to hurt your back... especially when it's not meant for people who sits around the computer all day
Title: Re: iROwiki fitness challenge
Post by: Maya on November 27, 2012, 08:45:23 AM
not all people sit around a computer all day, and even for those who do, that shouldn't affect their lifting if they're in good shape and not trying to use some kind of outrageous weight they're not used to!

abby you never want the bar resting anywhere on your neck!! :( that's just asking to hurt something! i generally set the bar below my neck where it's resting mid-traps on my delts, if that makes sense.. KINDA LIKE THIS DUDE'S BAR PLACEMENT surprise it's a picture of me huehuehuehue
(http://s3.amazonaws.com/readers/2008/12/30/squat-depth-002_1.jpg)
but more of an arch in the back. this (http://stronglifts.com/squat-bar-position/) might be a good quick read.. this (http://www.ironmanmagazine.com/index.cfm?page=article&pID=875) too. i haven't been to lift for about 2 weeks since i caught the flu+something worse that gives me constant body aches/joint pain. new meds i got should kill the fuckers ASAP. BLAHHHH
Title: Re: iROwiki fitness challenge
Post by: Abby on November 27, 2012, 08:58:06 AM
Quote from: Acolyte;1311144
i don't see the point of doing good mornings.  seems like it's a real prime opportunity to hurt your back... especially  when it's not meant for people who sits around the computer all  day
I find it easier to maintain a straight back with good mornings than a  deadlift because I have a bad habit of rounding out my back if my arms  are forward, and holding the bar behind me at least keeps my shoulders  pinched back.

And yeah, like Mayasu said-- I don't see how sitting at the  computer all day means you can't lift. Just work on your core in your  spare time and don't try to yank up 500lbs on your first day.

Quote from: Maya;1311175
abby you never want the bar resting anywhere on your neck!! :( that's just asking to hurt something! i generally set the bar below my neck where it's resting mid-traps on my delts, if that makes sense.. KINDA LIKE THIS DUDE'S BAR PLACEMENT surprise it's a picture of me huehuehuehue

BB I TRIED :( I have a big bruise at the base of my neck where the bar was pressing against it (even through the towel) since I can't get it lower. Probably just gonna have to stick with deadlifts and maybe use dumbbells for my squats for now until I figure something out.
Title: Re: iROwiki fitness challenge
Post by: Acolyte on November 27, 2012, 10:03:31 PM
The worst thing you can do after training your back is sitting there.

For me, after squats, deadlifts, shoulder/back work outs, i base my work and daily schedule around things where I won't require to sit more than 5 minutes. It's the same reasoning as not making yourself sit after finishing a heavy leg/back rep. sitting will fuck up your back/glutes  it might not seem severe, but just notice how often you slouch when you sit at a computer. Even now, i noticed myself leaning forward with 1 hand holding my fist while i was reading through these comments.

the body slowly rebuilds and repair itself after any work out, and i can understand it doesn't seem too severe to care too much about, but there's a reason why people suggest wooden chairs over sink in seats or being told to sit up straight. little things to help a strong back.

if you're having trouble holding a bar free form, just use one of those machines where the bar is attached to these things on the sides. less effective but anything counts really

edit: i'm express my concerns with people who are often at the computer, since i had an experience myself where my back just started aching after i finished my drive on the 5. it took me a month to heal up before i could safely do back work outs again.
Title: Re: iROwiki fitness challenge
Post by: tarka on November 27, 2012, 11:41:15 PM
Quote from: Pete;1310003
sup guys, shoulder day come at me 215 military press

i missed this post.

what the fuck, 215 military press is crazy. share secrets plz, my shoulder strength is lacking.
Title: Re: iROwiki fitness challenge
Post by: Scyber on November 27, 2012, 11:56:39 PM
strict military or that with some leg drive? because those are two very different things =p

abby: just clean and front squat
Title: Re: iROwiki fitness challenge
Post by: Laz on November 28, 2012, 07:54:07 AM
Quote from: Abby;1311180
I find it easier to maintain a straight back with good mornings than a  deadlift because I have a bad habit of rounding out my back if my arms  are forward, and holding the bar behind me at least keeps my shoulders  pinched back.


Supinate that shit! Have you tried underhand grip for deadlift? Usually helps to spread the chest and bring in the blades/straighten your back. I used it for a few weeks when I first started to work on proper form before moving on to other grips/heavier weight. Give it a try with slightly lighter weight.
Title: Re: iROwiki fitness challenge
Post by: Hemp on November 28, 2012, 04:17:06 PM
whats the best sex position for a male tonget a good work out? im too lazy to go to the gym but i fuck a decent bit. can anyone give me some pointers please?

thanks!
Title: Re: iROwiki fitness challenge
Post by: Laz on November 28, 2012, 04:40:12 PM
Fuck anyone for HIIT. Have big girls for weight training. Make sure to eat from all groups of the pussy pyramid to maintain a balanced diet.

Have a good day, Mr.Confidence~
Title: Re: iROwiki fitness challenge
Post by: tarka on November 28, 2012, 09:10:31 PM
Quote from: Scyber;1311410
strict military or that with some leg drive? because those are two very different things =p

i figured strict military, otherwise he might as well have said push press.

also here's a picture of my forearm(no pump), because it's come a long way, and i've done 0 isolation work. AND YEAH COME AT MY FUCKING WINNIE THE POOH MUG NIGGA IT WAS ON SALE FOR $2 AND AESTHETIC AS FUCK SO I BOUGHT IT HOP OFF MY DICK I WAS DRINKING THERA FLU. also thats shrimp, eggs, some veg, and cottage cheeeeeez and a peace tea. i got home late last night it was my 1am meal.


(http://i.imgur.com/DWHe7.jpg)
Title: Re: iROwiki fitness challenge
Post by: Scyber on November 28, 2012, 09:13:33 PM
I did some crazy volume squats and deadlifts today, but I accidentally sat down after and lost all the gains I would have had
Title: Re: iROwiki fitness challenge
Post by: tarka on November 28, 2012, 09:20:36 PM
Quote from: Scyber;1311678
I did some crazy volume squats and deadlifts today, but I accidentally sat down after and lost all the gains I would have had

brahhhhhhhh noooooooooo. GO DRINK A SHAKE, IT WILL REPLENISH GAINZ.
Title: Re: iROwiki fitness challenge
Post by: Maya on November 29, 2012, 04:39:06 AM
never sit down
never surrender
Title: Re: iROwiki fitness challenge
Post by: Laz on December 02, 2012, 06:05:30 PM
Real talk.
I listen to this whenever life tries to fuck with me.

[ame]http://www.youtube.com/watch?v=eq-8NXeOxIk&feature=g-vrec[/ame]
Title: Re: iROwiki fitness challenge
Post by: Abby on December 02, 2012, 07:02:21 PM
I wish I knew how much the barbells in the gym weighed. There are two Olympic barbells that are 5' and 7', and I've gotten estimates of 30-60lbs for either one (though I imagine the 5' one is <30lbs).

Gym workers also don't seem keen on letting me take one on the bathroom scale, either, so IT IS FOREVER A MYSTERY.
Title: Re: iROwiki fitness challenge
Post by: Maya on December 02, 2012, 07:52:19 PM
the ones at my gym are generally around 45lbs.. your gym workers sound like they are intimidated by your interest. "THIS IS A SCALE FOR HUMANS ONLY" v.rude!!

also AWW @ tarks just noticed your winnie the pooh mug :") a staple item for every household.. altho mine has 'i'd rather be drinking tequila.' on the other side...
Title: Re: iROwiki fitness challenge
Post by: tarka on December 03, 2012, 10:39:40 AM
Quote from: Maya;1312649
the ones at my gym are generally around 45lbs.. your gym workers sound like they are intimidated by your interest. "THIS IS A SCALE FOR HUMANS ONLY" v.rude!!

also AWW @ tarks just noticed your winnie the pooh mug :") a staple item for every household.. altho mine has 'i'd rather be drinking tequila.' on the other side...
i was at marshall's or tjmax, i forget which, looking at kitchen stuff(cause they're bar none the best place to snag quality kitchen stuff for next to nothing) and i saw the mug, n was like "yessir, that's the one, ladies gon' luv dis"


squats fucking hurt btw. did 315 for a set of five today and i feel like ass right now. did a quick  legs day today: 6 sets of heavy squats, 3 sets of heavy SLDL, 2 sets of light weight high rep front squat, then some machines for quads and hams(relatively high rep), then a few sets of calves and left.
Title: Re: iROwiki fitness challenge
Post by: Locke! on December 03, 2012, 11:50:43 AM
what are people's opinion here on starting strength by mark rippetoe (sp)?
Title: Re: iROwiki fitness challenge
Post by: Abby on December 03, 2012, 12:39:29 PM
Quote from: Locke!;1312848
what are people's opinion here on starting strength by mark rippetoe (sp)?


I've heard good things about it-- seems like it's the Bible for gymrats on Reddit along with the associated wiki (http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki).
Title: Re: iROwiki fitness challenge
Post by: Locke! on December 03, 2012, 01:32:57 PM
Thanks.

Currently looking for something for the last month before 2013.  I pulled something (hurt around my back) and need to go back to basics again.
Title: Re: iROwiki fitness challenge
Post by: Beanie on December 03, 2012, 04:01:49 PM
Anyone know of ways to strengthen lower back without requiring one to go to the gym?

On the same note, trying to find vids and/or tips for a beginner to dead lifting if anyone has suggestions.
Title: Re: iROwiki fitness challenge
Post by: Acolyte on December 03, 2012, 05:35:28 PM
First step is not sit as much.

Second step is to do squats.
Title: Re: iROwiki fitness challenge
Post by: tarka on December 03, 2012, 07:22:07 PM
Quote from: Beanie;1312957
Anyone know of ways to strengthen lower back without requiring one to go to the gym?

On the same note, trying to find vids and/or tips for a beginner to dead lifting if anyone has suggestions.



good mornings, deadlifts and hyperextensions can all be done with minimal equipment. youtube for deadlift tips, as wel as google around for illustrations from rippetoes book.

ignore the above poster.
Title: Re: iROwiki fitness challenge
Post by: Acolyte on December 03, 2012, 07:41:37 PM
seems like you're trying to kill him with those work outs ;P

I wouldn't try good mornings without understanding what kind of pain you should be experiencing with your lower back. same with deadlifts considering how technical it can actually be.

@Beanie - if you want to get serious, then go to gym. committing into something, you either in or you're not.
Title: Re: iROwiki fitness challenge
Post by: Maya on December 03, 2012, 09:43:16 PM
deadlifts (http://www.bodybuilding.com/exercises/detail/view/name/barbell-deadlift) are 1 of the 3 main lifts. why discourage beanie (from tark's advice), or anyone, from doing something before they even try it? trying new things like that is part of what makes lifting exciting and way more interesting than running 6 miles on a treadmill! (not that i don't like running... but it sucks inside once the cold weather/black ice hits.)
(http://24.media.tumblr.com/tumblr_mehl704Obu1rhfs3do1_500.gif)

i personally haven't incorporated good mornings in my workouts but, like all exercises, they aren't bad if you know what you're doing/not trying to start out with some ridiculous weight. luckily for me, my bro is a liftingbro extraordinaire (wish i could post the vid of him deadlifting 475 this past weekend.. IT'S INSANE BRAH. he's aiming to beat the school record of 555 by june. fuqin beast.) and helped me out when i was  first starting - i was able to nail down the positions correctly after one session with his help.
however beanie unless you have gym equip at home, i doubt you'll be doing any hardcore weights anyways. this (http://www.bodybuilding.com/exercises/detail/view/name/hyperextensions-back-extensions) is one of my fav hyperextensions and usually hold a heavy dumbbell to my chest when doing it. you don't have to get a gym membership if you can afford to buy weights for home, but if you can do that then you might as well get one because you'll be in an environment where at least 10-15% (am i being too generous??) of the people there will know how to properly lift and give tips/spot you. :) i got a discount with my (expired) college id, too!
Title: Re: iROwiki fitness challenge
Post by: Acolyte on December 03, 2012, 10:01:19 PM
i'm not completely discouraging him from attempting it. I'm merely suggesting in my opinion a better flow into getting into these things. especially when someone is new and isn't going to a gym to do these things properly. i just suggest squats since it's prone to less danger when you're attempting to work out your back for the first time. compare that with deadlifts where you can really damage your back if you lean too far forward and aren't using your glutes.

(http://images.4chan.org/b/src/1354569239647.gif)

also to add, it's a bit weird to do deadlifts without having it set at the usual 1 45 plate for the height of the bar. for a beginner, they wouldn't know about stacking plates to give that extra height so you won't have to bend too far forward.
Title: Re: iROwiki fitness challenge
Post by: After Life on December 03, 2012, 10:52:34 PM
Grade III MCL tear. prolly out for 8 weeks. Just take the 2 months or so off, or keep working upper body? Opinions?
Title: Re: iROwiki fitness challenge
Post by: Locke! on December 03, 2012, 11:23:03 PM
I'm going to do the 2-3 big lifts with maybe a little thing added like doing back extenions or calf raises and then tues/thurs I'll just go running.  need to get back into basics and then do some more research on what to do for the new year.

before my lifts though I hit the treadmill/eliptical for 8-10 minutes, stretch, then do my weights, then go on the cycle for 5-10 minutes.

sound good?
Title: Re: iROwiki fitness challenge
Post by: Scyber on December 04, 2012, 06:31:32 AM
you should ignore the ss nutrional advice and really stick to it for a lot longer than a month

make sure you use the actual SS wiki or book as a lot of people tried to copy it and missed half the exercises in it zzzzz

aco: besides the fact that there are plates that are the same height as olympic 45lb plates that weigh 10lbs...you'd have to really try to fuck yourself up on 135lbs on a deadlift
Title: Re: iROwiki fitness challenge
Post by: Laz on December 04, 2012, 06:35:19 AM
Quote from: Beanie;1312957
Anyone know of ways to strengthen lower back without requiring one to go to the gym?

On the same note, trying to find vids and/or tips for a beginner to dead lifting if anyone has suggestions.

I suggest you watch this
The three main lifts broken down, with strength and power as the main focus.
[ame]http://www.youtube.com/watch?v=G8x-Te2J8Ao&feature=my_favorites&list=FLprKd44K17xFeREEgZuh4iw[/ame]

Deadlifts are not bad for you if you leave your ego at the door and start at the right weight. I admit it is linked to a majority of gym injuries but when done properly it is the best at strengthening your whole body, especially your back. I know from experience not just second hand resources.

Be bold, don't be afraid to try new things, but don't be stupid. Low reps, proper form, long rests between sets, and patience.
Title: Re: iROwiki fitness challenge
Post by: tarka on December 04, 2012, 09:29:44 AM
Quote from: Locke!;1313044
I'm going to do the 2-3 big lifts with maybe a little thing added like doing back extenions or calf raises and then tues/thurs I'll just go running.  need to get back into basics and then do some more research on what to do for the new year.

before my lifts though I hit the treadmill/eliptical for 8-10 minutes, stretch, then do my weights, then go on the cycle for 5-10 minutes.

sound good?


spend another 5-10 warming up your shoulders after your initial warmup, then warm up the muscle group you're working.
Title: Re: iROwiki fitness challenge
Post by: Abby on December 04, 2012, 10:31:30 AM
Quote from: Laz;1311494

Supinate that shit! Have you tried underhand grip for deadlift? Usually helps to spread the chest and bring in the blades/straighten your back. I used it for a few weeks when I first started to work on proper form before moving on to other grips/heavier weight. Give it a try with slightly lighter weight.


ty for this tip! I'm only lifting like 85lbs right now (LAFFLAFFLAFF), but it's actually really helped my posture. No more rounded backs!
Title: Re: iROwiki fitness challenge
Post by: tarka on December 04, 2012, 05:33:43 PM
Quote from: After Life;1313040
Grade III MCL tear. prolly out for 8 weeks. Just take the 2 months or so off, or keep working upper body? Opinions?



ouch, man, how'd you manage?

 if you can do upper body, might as well...no reason to stop exercising altogether.
Title: Re: iROwiki fitness challenge
Post by: Scyber on December 04, 2012, 05:34:58 PM
http://www.youtube.com/scyber
Title: Re: iROwiki fitness challenge
Post by: After Life on December 04, 2012, 05:44:50 PM
Quote from: tarka;1313324
Quote from: After Life;1313040
Grade III MCL tear. prolly out for 8 weeks. Just take the 2 months or so off, or keep working upper body? Opinions?


ouch, man, how'd you manage?

 if you can do upper body, might as well...no reason to stop exercising altogether.

Got crashed into during some flag football. Doc says I'm lucky the ACL didn't tear too. Knee brace and resting for a bit until I can start to rehab it. If rehab goes well I'll be able to start doing lower body again in 2 months. Nothing serious, but better than nothing. Nothing heavy for at least 3-4 months though. Was just starting to get back into the swing of working out too.
Title: Re: iROwiki fitness challenge
Post by: Laz on December 04, 2012, 06:37:27 PM
Quote from: Abby;1313118


ty for this tip! I'm only lifting like 85lbs right now (LAFFLAFFLAFF), but it's actually really helped my posture. No more rounded backs!


Np, I'm glad it helped

Quote from: Scyber;1313325
http://www.youtube.com/scyber


This made my fucking day lol Wish shit like that happened at my gym.

Half way point. 18 lbs up since july @ 9.5% bf. Not as big or as cut as I'd like to be, no thanks to setbacks, but its better than nothing. Looking forward to the second half of my bulk.
Flexing makes me feel more like a man and brings out my UT face
(http://i45.tinypic.com/3scxv.jpg)
Title: Re: iROwiki fitness challenge
Post by: Locke! on December 04, 2012, 07:59:25 PM
Quote from: tarka;1313088
Quote from: Locke!;1313044
I'm going to do the 2-3 big lifts with maybe a little thing added like doing back extenions or calf raises and then tues/thurs I'll just go running.  need to get back into basics and then do some more research on what to do for the new year.

before my lifts though I hit the treadmill/eliptical for 8-10 minutes, stretch, then do my weights, then go on the cycle for 5-10 minutes.

sound good?


spend another 5-10 warming up your shoulders after your initial warmup, then warm up the muscle group you're working.


thanks.  I ordered one book and waiting for another.  If I'm doing the big 3 should I work solely on my back since that was where the majority of my pain was?  Light weight/low rep of course.

Quote from: Scyber;1313064
you should ignore the ss nutrional advice and really stick to it for a lot longer than a month


yeah I read that and said "lol nope" and just going to eat right/watch what I do.  being stuck with little to no field time now due to earlier sunset means I'm in the office a lot more.  ty
Title: Re: iROwiki fitness challenge
Post by: Acolyte on December 05, 2012, 07:39:59 PM
[ame]http://www.youtube.com/watch?v=Ngoddd-FVww&feature=g-all-u[/ame]
Title: Re: iROwiki fitness challenge
Post by: Torchd on December 05, 2012, 10:44:49 PM
2:20 is he really wearing that
Title: Re: iROwiki fitness challenge
Post by: Locke! on December 06, 2012, 08:49:08 AM
Quote from: Torchd;1313695
2:20 is he really wearing that

YOU HAVEN'T SEEN ANYTHING YET
Title: Re: iROwiki fitness challenge
Post by: Scyber on December 07, 2012, 02:44:18 PM
I had a deep tissue massage today and my hamstrings were good for once. Right quad was fine. I think that I actually cried on the left one. Stupid body :(
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on December 09, 2012, 12:20:26 AM
It's official, this thread is cursed. Fucking wrist fracture voodoo thread.
Title: Re: iROwiki fitness challenge
Post by: Scyber on December 09, 2012, 02:02:03 AM
Quote from: Wabbit!;1314550
It's official, this thread is cursed. Fucking wrist fracture voodoo thread.

My wrist shattered too wtf...what were you doing?
Title: Re: iROwiki fitness challenge
Post by: tarka on December 09, 2012, 04:58:54 AM
well it's been real, guys, but i prefer my wrist in one piece
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on December 09, 2012, 02:24:06 PM
Quote from: Scyber;1314567
Quote from: Wabbit!;1314550
It's official, this thread is cursed. Fucking wrist fracture voodoo thread.

My wrist shattered too wtf...what were you doing?


Carpal Tunnel due to furious masturbation would've been less embarrassing than my story.
Title: Re: iROwiki fitness challenge
Post by: Scyber on December 10, 2012, 03:39:22 AM
Abby admitted to wrist shattering voodoo. Don't let her get your hair. I knew that I should have shaved...
Title: Re: iROwiki fitness challenge
Post by: Abby on December 10, 2012, 06:56:24 AM
Quote from: Scyber;1314882
Abby admitted to wrist shattering voodoo. Don't let her get your hair. I knew that I should have shaved...
Whoa hey, what happens between us in a semi-public chatroom stays between us and everyone who happened to overhear, okay?
Title: Re: iROwiki fitness challenge
Post by: Omna on December 11, 2012, 01:23:18 AM
Been a while since I posted. Because of finals, I resorted to 4 weeks of dirty bulking (Carne Asada Fries and countless cans of Coke Vanilla Zeros everyday). Lifts remained but I'm now walking around 190 lbs as opposed to 180 pre-finals. Safe to say... I dun' goof'd!! T_T

Anyways, I was doing a 12 week cut from 205 lbs down to 180 before I lost track. I have another month left and hoping to at least hit 175. I'll post some pics this coming weekend for the "lulz". Til then, wish you guys a speedy recovery with all of the recent injuries and continued gains at the gym!
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on December 11, 2012, 02:29:20 AM
Expect a call from my lawyer Abby and thanks Omna, you moved me.
Title: Re: iROwiki fitness challenge
Post by: tarka on December 11, 2012, 08:12:58 PM
Quote from: Omna;1315194
Been a while since I posted. Because of finals, I resorted to 4 weeks of dirty bulking (Carne Asada Fries and countless cans of Coke Vanilla Zeros everyday). Lifts remained but I'm now walking around 190 lbs as opposed to 180 pre-finals. Safe to say... I dun' goof'd!! T_T

Anyways, I was doing a 12 week cut from 205 lbs down to 180 before I lost track. I have another month left and hoping to at least hit 175. I'll post some pics this coming weekend for the "lulz". Til then, wish you guys a speedy recovery with all of the recent injuries and continued gains at the gym!

stay safe, brah.


new goal: DL 500 by feb. i don't know if i've mentioned it here before, but that's the goal. i did 5 sets of light skwatz today(275 for 5), then did 4 sets of DLs, and on my 5th i pulled 465 for 1...and i did rack pulls yesterday for upper body power day so my back was really fatigued(i go 5&6 plates a side on those, below knee). i think i can nail 500 by feb no probs.
Title: Re: iROwiki fitness challenge
Post by: Locke! on December 12, 2012, 07:35:40 AM
I believe in u tarka
Title: Re: iROwiki fitness challenge
Post by: Abby on December 12, 2012, 08:33:38 AM
Progress check time? Progress check time.

Spoiler: show

(http://binkerville.com/images/121212_abs.jpg)
OH GOD SORRY ABOUT THE MESS

Lost a little bit here and there since last time (http://forums.irowiki.org/showpost.php?p=1278720&postcount=439), but mostly in the upper thighs (fffffff). Oh genetics: predisposed to have cankles and belly fat. Wish I wasn't such a scaredy-cat and started lifting in summer instead of just a month ago. It's done way more for me than endless hours of cardio-- that, and cutting back my cake consumption.

Pies don't count as cakes, though, right? So I'm still good on pies.
Title: Re: iROwiki fitness challenge
Post by: tarka on December 12, 2012, 01:38:58 PM
Quote from: Abby;1315501
Progress check time? Progress check time.

Spoiler: show

(http://binkerville.com/images/121212_abs.jpg)
OH GOD SORRY ABOUT THE MESS

Lost a little bit here and there since last time (http://forums.irowiki.org/showpost.php?p=1278720&postcount=439), but mostly in the upper thighs (fffffff). Oh genetics: predisposed to have cankles and belly fat. Wish I wasn't such a scaredy-cat and started lifting in summer instead of just a month ago. It's done way more for me than endless hours of cardio-- that, and cutting back my cake consumption.

Pies don't count as cakes, though, right? So I'm still good on pies.

Awesome pics. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin' huge, solid, thick and tight you can get. Thanks for the motivation.
Title: Re: iROwiki fitness challenge
Post by: Abby on December 12, 2012, 02:37:21 PM
Quote from: tarka;1315573

Awesome pics. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin' huge, solid, thick and tight you can get. Thanks for the motivation.

Thanks for the motivation and compliment. Working like a dog in the gym and have pretty decent workout buds for the extra kick-azz incentive. You got some great size yourself. Keep up the great work and posting those great progess pics.
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on December 12, 2012, 02:52:45 PM
That's one helluva gap. I forgive you for shattering my wrist with your Asian black magic.
Title: Re: iROwiki fitness challenge
Post by: junta-kun on December 15, 2012, 12:01:32 PM
So what are your guys thoughts on this?

[ame]http://www.youtube.com/watch?v=twlBJnBvpSY[/ame]
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on December 15, 2012, 02:36:03 PM
Nothing.

Quote from: Scyber;1314567
Quote from: Wabbit!;1314550
It's official, this thread is cursed. Fucking wrist fracture voodoo thread.

My wrist shattered too wtf...what were you doing?


Just cause I'm drunk bro.
> Be at the farm house
> Girl X : Heauaheau, I bet you can't do a single pull up on this tree's branch, tough guy.
>  Me : I totally can bro. (Has celebratory sex in mind)
> *snap*
> Hospital.

What you smoking?
Title: Re: iROwiki fitness challenge
Post by: Omna on December 16, 2012, 12:30:46 AM
Here is my first progression pic: Biceps 2006-2012

(http://i135.photobucket.com/albums/q123/maraku25/ProgressBicep_zps942f209a.png)

Feel free to "lulz" :lol:
Title: Re: iROwiki fitness challenge
Post by: Laz on December 16, 2012, 04:08:22 PM
No reason to lulz at progress. Forward is forward. Good gains bro.
Title: Re: iROwiki fitness challenge
Post by: Captain AFK on December 16, 2012, 06:19:37 PM
(http://i48.tinypic.com/vx2kh3.jpg)
 
(http://i47.tinypic.com/16h1zmc.jpg)
 
 
 
 
pictures are a year old, taken when I was 18.
Title: Re: iROwiki fitness challenge
Post by: Abby on December 16, 2012, 07:26:17 PM
Quote from: Omna;1316536
Here is my first progression pic: Biceps 2006-2012

(http://i135.photobucket.com/albums/q123/maraku25/ProgressBicep_zps942f209a.png)

Feel free to "lulz" :lol:
Increasing happiness A+
Title: Re: iROwiki fitness challenge
Post by: Torchd on December 19, 2012, 09:35:04 PM
progress, 2 and a half months
my apetite is still shit and I dont take any kind of supplement (yet)

(http://img10.imageshack.us/img10/4817/2dot5months.png)

so skinny
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on December 19, 2012, 09:41:38 PM
That's a huge ant.
Title: Re: iROwiki fitness challenge
Post by: Acolyte on December 19, 2012, 10:55:39 PM
(http://images.4chan.org/fit/src/1355975217809.jpg)
Title: Re: iROwiki fitness challenge
Post by: Torchd on December 19, 2012, 11:29:14 PM
Zyzz lives in my heart
Title: Re: iROwiki fitness challenge
Post by: Dishonru on December 19, 2012, 11:49:27 PM
(http://i.imgur.com/OTLT3.gif)
Title: Re: iROwiki fitness challenge
Post by: tarka on December 20, 2012, 07:57:27 PM
me-ow.


i've been throwing bands i got from elitefts into some of my exercises lately, and i really like them. i've mostly been using them on hammerstrength machines, and i wrap them around a part of the machine and then hook it where you put the weight. works pretty good, i use them on the first three sets then load up really heavy on the final set, and it seems to make me more explosive in moving the weight up.


also on deadlifts as well(i loop them through the bar and then stand on them, i got shorter bands for this), to help me reach my 500lb goal by feb. honestly it's gonna be hard...i'm gonna do 2 more weeks of high volume deadlift work before trying to see approximately where my max is and then going back to volume work until the first week of feb. i did 405x4 for 6 sets on tuesday, i'll up the weight for my next workout. my legs are pretty trashed though, after the deadlifts i did 4 sets of squats at 275x5 and then 4 sets of front squats at 185x5, and then a bunch of accessory work like lunges and some machines for 8-12 rep hypertrophy type stuff at 4 sets a piece.


front squats blow btw...i love how they feel in the quads, but i use a clean-style hold when i go down so my clavicles and throat kind of hurt afterwards..and holy crap the top of  my arms, from the wrist to the elbow, that entire muscle, i need to figure out some sort of stretch to improve mobility/flexibility in that area
Title: Re: iROwiki fitness challenge
Post by: After Life on December 20, 2012, 08:31:56 PM
How to mix up upper body at the gym yo? Getting kind of burnt out just doing that since I still can't hit lower body. And I've always been an upper body pussy.

Although I'm doing pretty good with stretching/rehabing my knee. Doc says if I keep healing up the way I am I might be good to go at the two month point. Fuck yea!
Title: Re: iROwiki fitness challenge
Post by: tarka on December 20, 2012, 09:43:41 PM
Quote from: After Life;1318258
How to mix up upper body at the gym yo? Getting kind of burnt out just doing that since I still can't hit lower body. And I've always been an upper body pussy.

Although I'm doing pretty good with stretching/rehabing my knee. Doc says if I keep healing up the way I am I might be good to go at the two month point. Fuck yea!

I'd say either try a fixed routine and stick with it, or maybe pick a lift and goal and then pursue it(improving military press, for example, and find a routine to work towards that goal, such as texas method)

or maybe just try throwing in something different to break the monotony and keep it interesting, which is one of the reasons I got the bands, just to change things up.
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on December 20, 2012, 09:59:01 PM
Quote from: After Life;1318258
How to mix up upper body at the gym yo? Getting kind of burnt out just doing that since I still can't hit lower body. And I've always been an upper body pussy.

Although I'm doing pretty good with stretching/rehabing my knee. Doc says if I keep healing up the way I am I might be good to go at the two month point. Fuck yea!


Monday, Wednesday and Friday.
Title: Re: iROwiki fitness challenge
Post by: After Life on December 20, 2012, 11:43:48 PM
Quote from: tarka;1318283
Quote from: After Life;1318258
How to mix up upper body at the gym yo? Getting kind of burnt out just doing that since I still can't hit lower body. And I've always been an upper body pussy.

Although I'm doing pretty good with stretching/rehabing my knee. Doc says if I keep healing up the way I am I might be good to go at the two month point. Fuck yea!

I'd say either try a fixed routine and stick with it, or maybe pick a lift and goal and then pursue it(improving military press, for example, and find a routine to work towards that goal, such as texas method)

or maybe just try throwing in something different to break the monotony and keep it interesting, which is one of the reasons I got the bands, just to change things up.

Got anything decent for bicep/tricep or pecs? I've always had chicken arms, and would like to fix it. Squatted 400lbs before I could even bench 185 lbs. Figure this is the best time to try to get stuff balanced out.
Title: Re: iROwiki fitness challenge
Post by: Scyber on December 21, 2012, 01:27:02 AM
just going to mention that if you actually legitimately squatted 400 lbs (a very advanced weight to squat) you wouldn't be asking about bicep/tricep/pec exercises or talking about the gym being boring or having chicken arms. :/
Title: Re: iROwiki fitness challenge
Post by: Omna on December 21, 2012, 03:04:58 AM
Quote from: tarka;1318248
me-ow.


i've been throwing bands i got from elitefts into some of my exercises lately, and i really like them. i've mostly been using them on hammerstrength machines, and i wrap them around a part of the machine and then hook it where you put the weight. works pretty good, i use them on the first three sets then load up really heavy on the final set, and it seems to make me more explosive in moving the weight up.


also on deadlifts as well(i loop them through the bar and then stand on them, i got shorter bands for this), to help me reach my 500lb goal by feb. honestly it's gonna be hard...i'm gonna do 2 more weeks of high volume deadlift work before trying to see approximately where my max is and then going back to volume work until the first week of feb. i did 405x4 for 6 sets on tuesday, i'll up the weight for my next workout. my legs are pretty trashed though, after the deadlifts i did 4 sets of squats at 275x5 and then 4 sets of front squats at 185x5, and then a bunch of accessory work like lunges and some machines for 8-12 rep hypertrophy type stuff at 4 sets a piece.


front squats blow btw...i love how they feel in the quads, but i use a clean-style hold when i go down so my clavicles and throat kind of hurt afterwards..and holy crap the top of  my arms, from the wrist to the elbow, that entire muscle, i need to figure out some sort of stretch to improve mobility/flexibility in that area


Tarka... been mirin' your lifts man. Keep up the good work. I've been recently doing 5-3-1 and have gotten dem crazy gains. Did dead lifts today, 5x 365 3x 405 and 1x 455 then finished it off with 5x10 with 225. Did some hammy curls and calves for accessory work.

Quote from: Scyber;1318313
just going to mention that if you actually legitimately squatted 400 lbs (a very advanced weight to squat) you wouldn't be asking about bicep/tricep/pec exercises or talking about the gym being boring or having chicken arms. :/


^ This. I've been squatting since 2006 and have yet to break 405 as a working set. If you aren't trolling, then there is more to just doing a specific type of lift for bi/tri/pecs to get them gains. You're gonna need to bulk up and do low reps/heavy weights to achieve the right mass in order to cut and get shredded to show off your new guns.

Quote from: Abby;1316805
Quote from: Omna;1316536
Here is my first progression pic: Biceps 2006-2012

(http://i135.photobucket.com/albums/q123/maraku25/ProgressBicep_zps942f209a.png)

Feel free to "lulz" :lol:

Increasing happiness A+


I didn't even realize this... thank you for pointing it out! And yes, I have been more happier with them gains! ;)

Quote from: Acolyte;1317954
(http://images.4chan.org/fit/src/1355975217809.jpg)


Awesome pics! Zyzz, though quiet the character, was very inspirational and I continue to this day to listen to his ultimate mixes on youtube before each and every work out. LOL!
Title: Re: iROwiki fitness challenge
Post by: Acolyte on December 21, 2012, 04:16:45 AM
Quote from: Scyber;1318313
just going to mention that if you actually legitimately squatted 400 lbs (a very advanced weight to squat) you wouldn't be asking about bicep/tricep/pec exercises or talking about the gym being boring or having chicken arms. :/


maybe it's something similar to your youtube video. where squating is standing there and slightly bend your knees and move like an inch up and down ;)
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on December 21, 2012, 07:35:23 AM
Quote from: Scyber;1318313
just going to mention that if you actually legitimately squatted 400 lbs (a very advanced weight to squat) you wouldn't be asking about bicep/tricep/pec exercises or talking about the gym being boring or having chicken arms. :/


Stole my post. Dude's a liar.
Title: Re: iROwiki fitness challenge
Post by: Scyber on December 21, 2012, 04:14:15 PM
Not calling him a liar as I know him and he's a cool dude, but either very mistaken about his lifts (smith machine? Not proper depth? geared lift?) or thats just self-image.
Anyway, I plan on doing smolov jr on bench when I get back from australia. I will then do a full smolov for squats.

Tarka:  look up ed coan dead lift program. You can make your goal on that for sure

My dreamers bulk hadn't been progressing fast enough, so I decided to quit lifting because it was slowing down my gains)
Title: Re: iROwiki fitness challenge
Post by: Maya on December 21, 2012, 04:16:01 PM
yeah i've only ever seen three dudes squat 400+ at my wimpy ymca cardio-loving squat-rack hatin' gym (then again i don't go during rush times so maybe there are more br0s who do it).. maybe he meant 200??

Quote from: Acolyte;1318335
maybe it's something similar to your youtube  video. where squating is standing there and slightly bend your knees and  move like an inch up and down ;)
haha.. but as someone (aka yourself) who has never posted any progress-related pictures/vids, yet posts advice like using the smith machine or that sitting down negates any lifting gainz, this is funny!

here's my bro's 475 DL (http://s1336.beta.photobucket.com/user/captmarvelous/media/10200114907266028_60367_zps26cf5fdd.mp4.html) (00:30 for action) - ~deadlifting inspiration 4 ya'll~
Title: Re: iROwiki fitness challenge
Post by: After Life on December 21, 2012, 06:43:37 PM
I say chicken arms because I've never put much focus on upper body. I was a running back in high school, so back then it made more sense to just work on my legs. Which turned out to be a terrible idea. I also have virtually no grip strength in either of my hands at this point due to multiple breaks/surgeries on each hand+wrist. It kind of limits what you can get accomplished.

Over 25lbs in dumbbells and over 155lbs in bench gives me this fun pain numbing thing in both of my hands now. So until this point I've always just used resistance bands and light reps.
Title: Re: iROwiki fitness challenge
Post by: Torchd on December 21, 2012, 07:30:38 PM
Doing my reps on the bench like a boss, wrist suddenly hurts like hell. I remember this thread and rest a few minutes, then a guy starts on the same bench and breaks his wrist...
Title: Re: iROwiki fitness challenge
Post by: Scyber on December 21, 2012, 07:40:06 PM
Gj dodging the curse.
Fix your wrist position. You are either bending it, arms too far from your body/flaring or you are benching too high. The bar should actually usually touch right below the chest in most individuals

Going to post a video of me doing squat mornings - form totally broke down.
 [ame]http://www.youtube.com/watch?v=_oHWedDlEZY[/ame]
Title: Re: iROwiki fitness challenge
Post by: ZipZip on December 21, 2012, 09:39:25 PM
Scyberry, make me healthy.
Title: Re: iROwiki fitness challenge
Post by: Scyber on December 21, 2012, 09:40:57 PM
go lift and it should happen automatically

ONLY REQUIRES DETAILS LATER ON
Title: Re: iROwiki fitness challenge
Post by: ZipZip on December 21, 2012, 09:48:18 PM
Quote from: Scyber;1318552
go lift and it should happen automatically

ONLY REQUIRES DETAILS LATER ON

It isn't, I'm pretty healthy by medical standards! But I need to cut weight, best exercises to do so good sir?

Edit: I should say I can't do anything that consists with chest/shoulder right now because I strained/ripped most of the muscles from left neck to left elbow from a work injury so I gotta take it easy.


I'm also super lost, my regiment for weight loss which was just me guessing was 5 miles on a treadmill and 25 miles on a bike everyday but Sundays.
Title: Re: iROwiki fitness challenge
Post by: Torchd on December 21, 2012, 10:31:16 PM
Meh doest matter, swapped w leg day, drinking right now @ the gym
Title: Re: iROwiki fitness challenge
Post by: Abby on December 21, 2012, 10:34:14 PM
Quote from: Maya;1318479
here's my bro's 475 DL (http://s1336.beta.photobucket.com/user/captmarvelous/media/10200114907266028_60367_zps26cf5fdd.mp4.html) (00:30 for action) - ~deadlifting inspiration 4 ya'll~
Only thought in my mind: "HNNNNGH."

JK also got really distracted by the misty mirrors afterwards.

Quote from: ZipZip;1318554
It isn't, I'm pretty healthy by medical standards! But I need to cut weight, best exercises to do so good sir?

Edit: I should say I can't do anything that consists with chest/shoulder  right now because I strained/ripped most of the muscles from left neck  to left elbow from a work injury so I gotta take it easy.

I'm also super lost, my regiment for weight loss which was just me  guessing was 5 miles on a treadmill and 25 miles on a bike everyday but  Sundays.
Weight loss is pretty much all diet-related. You can out-eat any exercise regimen. You might burn 10-12 calories doing really hard cardio (HIIT or uh, plyometrics, I guess), but unless you're training like an Olympian, a couple slices of pizza will put you back where you started.

If you want to maintain/gain muscle, then you lift. If you just want to lose pounds, eating less is generally far more efficient than doing endless hours of cardio.
Title: Re: iROwiki fitness challenge
Post by: Scyber on December 21, 2012, 10:51:25 PM
eh, for real, if you're a decently sized guy, just do heavy compound movements (squat/bench/deadlift/rows/pullups or chinups/press/clean) when your shit heals and you'll lose fat and get more muscular
just don't pig out and maybe add on some walks

if you're really obsessive about it, weigh all your food, count calories and monitor your weight loss/gain. If your scale doesn't go down, cut 100-200 more calories/day until it does. Weigh once a week at the same time in the morning after using the bathroom and before eating or drinking anything for best results
Title: Re: iROwiki fitness challenge
Post by: ZipZip on December 21, 2012, 10:51:38 PM
Quote from: Abby;1318567
Weight loss is pretty much all diet-related. You can out-eat any exercise regimen.
Yeah I've been limiting intake big time but I honestly only eat once a day and it's been like that for the past 9 years which I know isn't good to do. I know my last weight cut was ~50 lbs but I wanted to drop 50 ish again but it literally isn't coming off.


Hate to ask but any ideas from people here on diet types/personal recommendations? At this point I'm thinking of just hiring a dietician.
Title: Re: iROwiki fitness challenge
Post by: Scyber on December 21, 2012, 11:31:22 PM
Eating once a day won't help/hurt you...still all about calories. A lot of people do IF which is almost the same thing depending on the feeding window. (and are <8% bodyfat)
meal timing is 97.4658%* irrelevant
Title: Re: iROwiki fitness challenge
Post by: ZipZip on December 22, 2012, 12:24:41 AM
Quote from: Scyber;1318582
Eating once a day won't help/hurt you...still all about calories. A lot of people do IF which is almost the same thing depending on the feeding window. (and are <8% bodyfat)
meal timing is 97.4658%* irrelevant

I've had people tell me that it's better to break it into 6 small meals, but my intake isn't anything crazy, I'm not remotely a big eater and I never have been.

I was just poking around here to see if anyone had anything to add to my stuff since I'm not really experienced in knowing anything besides being told by coaches/teammates what exercises/routines etc.

Thanks guys and gals.
Title: Re: iROwiki fitness challenge
Post by: Scyber on December 22, 2012, 02:43:10 AM
every study since the 70s has unanimously agreed that meal timing makes zero difference

you just eat a lot more than you think you do, so you burn more or eat less to lose weight
Title: Re: iROwiki fitness challenge
Post by: Acolyte on December 22, 2012, 02:53:33 AM
or just don't go to the gym if you're feeling hungry, and i mean hungry where your stomach starts biting you
Title: Re: iROwiki fitness challenge
Post by: ZipZip on December 22, 2012, 03:08:06 AM
Thanks guys.
Title: Re: iROwiki fitness challenge
Post by: Sera on December 22, 2012, 07:28:05 AM
I don't know much about the exercise aspect of things, but as far as diet goes, I think combining it into one meal is more fulfilling and less work than trying to balance out 6 of them over the day. There's also only one opportunity to overeat instead of 6 of them. Your body will get used to eating only one meal a day (takes about a week or two depending on how much you eat).
Staying distracted helps a lot. You're probably going to lose more weight sitting on your ass and fasting while getting lost in whatever newfangled game kids these days play than you are going to jogging in front of fast food businesses.
Drink lots of water. Always drink water. Have a glass for breakfast and each time you want a snack.

If are very heavy, the first fifty pounds or so will always come of very easy because you're essentially lifting weights with the fat on your body, but as your body fat goes down and your muscles increase a little bit, you actually have to really try to get the rest off, which is where most people tend to just kind of give up.

While diet is really important, there's only so little you can possibly eat, and while you'd rather be thinner, you probably don't want to end up looking like ghandi when you're done. If you're serious about using exercise to lose weight, swimming laps is probably going to be the best option and most straightforward assuming you don't give two shits about what all the old men at the YMCA think about you and you don't really know how to do much gymwise.

While you're waiting to heal though, definitely go on walks, ones you can measure in miles and maybe replace some of your video gaming with some wii games.
Title: Re: iROwiki fitness challenge
Post by: tarka on December 22, 2012, 01:03:35 PM
Quote from: Scyber;1318528
Gj dodging the curse.
Fix your wrist position. You are either bending it, arms too far from your body/flaring or you are benching too high. The bar should actually usually touch right below the chest in most individuals

Going to post a video of me doing squat mornings - form totally broke down.
 http://www.youtube.com/watch?v=_oHWedDlEZY

lol'd hard at "squatmornings"

i could never get into low-bar. always made me feel weird.
Title: Re: iROwiki fitness challenge
Post by: Kraven on December 22, 2012, 02:15:06 PM
Man I'm impressed to see so many RO players who know their Gym Stuff lol...Wasn't expecting this lol
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on December 22, 2012, 02:38:30 PM
I'm impressed to see so many RO players who still play RO lol ... Wasn't expecting this lol.
Title: Re: iROwiki fitness challenge
Post by: Maya on December 22, 2012, 03:55:16 PM
yeah... we just play iwiki br0

@abby hahhaha SERIOUSLY! the mirrors always seem to be fogged at his gym. 2heated4themirras.
got my bros some great lifting shirts (well, they have to cut it up) off etsy - shop name is shirtmandude if anyone is interested
Title: Re: iROwiki fitness challenge
Post by: Scyber on December 24, 2012, 08:42:25 AM
realized I've been lifting in my nikes

woops
Title: Re: iROwiki fitness challenge
Post by: tarka on December 24, 2012, 02:12:24 PM
This hernia needs to fuck off. I'm gonna take it sorta light fur a week. my entire left side gets annoyingly sore after lifting
Title: Re: iROwiki fitness challenge
Post by: Maya on January 02, 2013, 08:37:47 PM
started up swimming again at the beginning of dec. 3x a week, 3-4 miles. feels great to really be back in the pool! only bummer is that it is now packed with the good ol' resolutioners.. what used to be my one lane of solitude is now infiltrated by 2 other people who don't know how to share a lane ("my stroke is big" yeah that shouldn't matter with freestyle, buddy). :colbert: 1stwerldproblemz

[ame]http://www.youtube.com/watch?v=OXO2azb3_PE[/ame]

[ame]http://www.youtube.com/watch?v=vJ6O2BVW4XM[/ame]

this guy is hilarious and kind of reminds me of my bros a bit. ha.
Title: Re: iROwiki fitness challenge
Post by: Myzery on January 03, 2013, 04:14:22 PM
Quote from: tarka;1319315
This hernia needs to fuck off. I'm gonna take it sorta light fur a week. my entire left side gets annoyingly sore after lifting

Perfect time to start your creo mid-cycle then.
Title: Re: iROwiki fitness challenge
Post by: Zentrani on January 03, 2013, 06:33:15 PM
Ultrasound:

Normal appearances to long head of biceps tendon, subscapularis, infraspinatus, bursa, AC joint.

Supraspinatus tendon exhibited generalized inhomogeneity. No evidence of focal tear.

Impression: Possible minor tendinopathy supraspinatus. I note the young age (lol?) of this patient. No evidence for significant rotator cuff tear.

X-ray:

There is minimal stable superior subluxation of the distal end of the clavicle with respect to the acromion. This does not change with weight-bearing.

The shoulder and left AC joint are otherwise normal. There is no fracture.



So... Can I go snow boarding this weekend? It kinda hurts when I'm like using it in circular motion (think driving with my left hand on the wheel).

Damaged it like 2 weeks ago while doing benchpresses using dumbells. 45 lbs each hand. On my 6th rep going up, I hear three cracks in my shoulder and slowly drop the weights. Pain ensues.
Title: Re: iROwiki fitness challenge
Post by: Maya on January 03, 2013, 08:30:57 PM
..dude. you had an ultrasound/xray done but didnt think to ask a professional/your dr that question?
Title: Re: iROwiki fitness challenge
Post by: tarka on January 03, 2013, 08:31:50 PM
Quote from: Myzery;1322131
Quote from: tarka;1319315
This hernia needs to fuck off. I'm gonna take it sorta light fur a week. my entire left side gets annoyingly sore after lifting

Perfect time to start your creo mid-cycle then.

JAKES ON YOU, IVE BEEN CREO FRONT-LOAD CYCLING FOR TWO WEEKS.



hernia has been mild enough to ignore. first day back in the gym today since last thursday. i was running 103-104 degree fevers since last friday so i took a week off. only lost 6lbs, so we'll see how much of that i get back when i carb up to get glycogen lvls back up and rehydrate fully. probably 2-3lbs total lost so that's not bad.

Quote from: Zentrani;1322167
Ultrasound:

Normal appearances to long head of biceps tendon, subscapularis, infraspinatus, bursa, AC joint.

Supraspinatus tendon exhibited generalized inhomogeneity. No evidence of focal tear.

Impression: Possible minor tendinopathy supraspinatus. I note the young age (lol?) of this patient. No evidence for significant rotator cuff tear.

X-ray:

There is minimal stable superior subluxation of the distal end of the clavicle with respect to the acromion. This does not change with weight-bearing.

The shoulder and left AC joint are otherwise normal. There is no fracture.



So... Can I go snow boarding this weekend? It kinda hurts when I'm like using it in circular motion (think driving with my left hand on the wheel).

Damaged it like 2 weeks ago while doing benchpresses using dumbells. 45 lbs each hand. On my 6th rep going up, I hear three cracks in my shoulder and slowly drop the weights. Pain ensues.
i don't speak fluent martian so i'm not 100% sure...but it sounds like you might be pregnant.
Title: Re: iROwiki fitness challenge
Post by: Sera on January 03, 2013, 08:46:28 PM
Quote from: Zentrani;1322167
Ultrasound:

Normal appearances to long head of biceps tendon, subscapularis, infraspinatus, bursa, AC joint.

Supraspinatus tendon exhibited generalized inhomogeneity. No evidence of focal tear.

Impression: Possible minor tendinopathy supraspinatus. I note the young age (lol?) of this patient. No evidence for significant rotator cuff tear.

X-ray:

There is minimal stable superior subluxation of the distal end of the clavicle with respect to the acromion. This does not change with weight-bearing.

The shoulder and left AC joint are otherwise normal. There is no fracture.



So... Can I go snow boarding this weekend? It kinda hurts when I'm like using it in circular motion (think driving with my left hand on the wheel).

Damaged it like 2 weeks ago while doing benchpresses using dumbells. 45 lbs each hand. On my 6th rep going up, I hear three cracks in my shoulder and slowly drop the weights. Pain ensues.

I only took one nursing class ever, so I know practically nothing, but i think the english of all that is that two of the bones of your shoulder are slightly thrown out of place and you injured (but didn't tear) a tendon connected to a small muscle in your shoulder.
It looks like something that should probably heal on its own if you rest it, but if you fall on that shoulder or move it too suddenly in a direction it doesn't want to go in, you kind of risk fucking yourself over and ripping something and taking like 3x as long to get better and making that arm kind of useless for a while.

I don't know jackshit though, but should at least give you a very basic idea if he didn't already explain it.
Title: Re: iROwiki fitness challenge
Post by: Myzery on January 03, 2013, 08:47:56 PM
Quote from: tarka;1322192
Quote from: Myzery;1322131
Quote from: tarka;1319315
This hernia needs to fuck off. I'm gonna take it sorta light fur a week. my entire left side gets annoyingly sore after lifting

Perfect time to start your creo mid-cycle then.

JAKES ON YOU, IVE BEEN CREO FRONT-LOAD CYCLING FOR TWO WEEKS.



hernia has been mild enough to ignore. first day back in the gym today since last thursday. i was running 103-104 degree fevers since last friday so i took a week off. only lost 6lbs, so we'll see how much of that i get back when i carb up to get glycogen lvls back up and rehydrate fully. probably 2-3lbs total lost so that's not bad.

Quote from: Zentrani;1322167
Ultrasound:

Normal appearances to long head of biceps tendon, subscapularis, infraspinatus, bursa, AC joint.

Supraspinatus tendon exhibited generalized inhomogeneity. No evidence of focal tear.

Impression: Possible minor tendinopathy supraspinatus. I note the young age (lol?) of this patient. No evidence for significant rotator cuff tear.

X-ray:

There is minimal stable superior subluxation of the distal end of the clavicle with respect to the acromion. This does not change with weight-bearing.

The shoulder and left AC joint are otherwise normal. There is no fracture.



So... Can I go snow boarding this weekend? It kinda hurts when I'm like using it in circular motion (think driving with my left hand on the wheel).

Damaged it like 2 weeks ago while doing benchpresses using dumbells. 45 lbs each hand. On my 6th rep going up, I hear three cracks in my shoulder and slowly drop the weights. Pain ensues.
i don't speak fluent martian so i'm not 100% sure...but it sounds like you might be pregnant.

Damn you must be so strong now. Did homie Shaun go down under or something? Haven't seen him in like a week+
Title: Re: iROwiki fitness challenge
Post by: tarka on January 03, 2013, 10:39:01 PM
yeah shaunieboy went to ausville.

and yes, you don't understand the power.
Title: Re: iROwiki fitness challenge
Post by: Zentrani on January 04, 2013, 05:03:34 AM
Quote from: Maya;1322191
..dude. you had an ultrasound/xray done but didnt think to ask a professional/your dr that question?


I did, he said If I had to i could, but i should rest it for 2-3 weeks
Title: Re: iROwiki fitness challenge
Post by: Rumm on January 04, 2013, 09:25:28 AM
I've been looking at a recently popularized training method; fitness ropes/chains.  The results from these look pretty awesome...but man they are expensive($150+).  Any idea of a cheaper way to get this workout done?  Like will garden hoses or double layered thin ropes will work?
Title: Re: iROwiki fitness challenge
Post by: Zentrani on January 04, 2013, 04:31:55 PM
I saw a corgi walking her human pet. I wigged out pretty hard.
Title: Re: iROwiki fitness challenge
Post by: Ankle Snare on January 04, 2013, 07:40:00 PM
i love squats. :lv:
Title: Re: iROwiki fitness challenge
Post by: Acolyte on January 05, 2013, 08:55:23 PM
Quote from: tarka;1319315
This hernia needs to fuck off. I'm gonna take it sorta light fur a week. my entire left side gets annoyingly sore after lifting


what workouts for your quads did you do while you were recovering from the hernia?

after doing my deadlifts, I pulled something really bad on my lower right back and I can barely do any leg workouts without having that area of my body cramp up. the only things I can do for a leg day is front squats and leg press... which isn't the same as other exercises ;(
Title: Re: iROwiki fitness challenge
Post by: tarka on January 06, 2013, 11:22:58 AM
Quote from: Acolyte;1322682
Quote from: tarka;1319315
This hernia needs to fuck off. I'm gonna take it sorta light fur a week. my entire left side gets annoyingly sore after lifting


what workouts for your quads did you do while you were recovering from the hernia?

after doing my deadlifts, I pulled something really bad on my lower right back and I can barely do any leg workouts without having that area of my body cramp up. the only things I can do for a leg day is front squats and leg press... which isn't the same as other exercises ;(


I'm stubborn so I just dropped weight on most exercises and avoided front squats. But give step UPS a try, and DB lunges as well.
Title: Re: iROwiki fitness challenge
Post by: Shadow on January 09, 2013, 10:09:14 AM
Advantage of being in Kuwait: 3 massive free gyms within ~2 square mile radius, all open 24h.
Title: Re: iROwiki fitness challenge
Post by: Abby on January 09, 2013, 11:43:40 AM
Jack getting jacked.
Title: Re: iROwiki fitness challenge
Post by: Flack on January 09, 2013, 10:22:34 PM
Quote from: ZipZip;1318590
Quote from: Scyber;1318582
Eating once a day won't help/hurt you...still all about calories. A lot of people do IF which is almost the same thing depending on the feeding window. (and are <8% bodyfat)
meal timing is 97.4658%* irrelevant

I've had people tell me that it's better to break it into 6 small meals, but my intake isn't anything crazy, I'm not remotely a big eater and I never have been.

I was just poking around here to see if anyone had anything to add to my stuff since I'm not really experienced in knowing anything besides being told by coaches/teammates what exercises/routines etc.

Thanks guys and gals.

I read this post about eating one meal a day as a viable weight loss plan and I am 99% sure this is completely wrong.  Everything I've read considering nutrition suggest 5 - 6 small meals a day.  By doing so it has been proven to increase your metabolism and help you more efficiently burn calories.  

I can attest to this over six months ago I changed my diet from a 3 meal a day plan to a 5 meal a day plan.  Along with a more intense exercise regiment I have now lost 40+ lbs and am still losing weight.  

You need to understand as well that its not only the frequency in which you eat but the types of food that you eat.  You can't do a diet which is all McDonalds and fast food and lose weight.  You need to make a commitment to change what you eat and when you eat.

Even if the one meal a day thing was true, which I would like someone to site some sources if your going to back it, the 5 meals a day has far more benefits.  

1)your never hungry
2)your never tired or out of energy
3)as mentioned it does increase your metabolism which with a active lifestyle will increase the amount of weight you lose.

Also for the 5 meals a day you don't need them to be all crazy well prepped meals.  I don't have the time for that and I don't know a lot of people who have the time to cook a meal every 3 hours.  What I do know is that I can find the time to eat every 3-4 hours. Your 5 eating times don't need to be equal caloric intake so a day could look like this on a 2000 calorie diet.

Breakfast: 500
Meal 2: 250
Lunch: 500
Meal 4: 200
Dinner: 550

When you look at it like that you can see that meal 2 and 4 are low calorie meals.  In my case I do like a protein bar or a peanut butter sandwich.  It more about just eating something in those blocks.  I am sure everyone can find the time to eat something 5 times a day.

Also along this meal/calorie intake subject keep in mind you have to consume calories to burn calories.  If your doing the right amount of exercise it is very hard to over eat your calorie limit.  For example over the past six months I have been doing Insanity and Asylum which are two workout programs from Beachbody.  When I first started I did the calculation for my body weigh which was 220lbs.  To my surprise it was telling me to consume 3300 calories to maintain my body weight.  I cut about 1000 off the number to try and lose weight faster even though cutting 500 was suggested.  I lost weight consistently for about 3 weeks when I noticed a plateau.  After reading some information I added about 400 calories and began to lose weight again.  

I would suggest for anyone who is seriously trying to lose weight to find an accurate calculation for how much your intake should be to maintain weight at your current activity level and adjust your intake up or down based on if you want to gain or lose weight.  

Finally stay hydrated.  If your unaware thirst is often mistaken for hunger as your body produces the same cue for both.  If your feel hungry even after doing the 5 times a day eating plan drink water to satiate the sensation.  If you still feel hungry even after hydrating then you probably need to consume more calories per meal in your diet.

I hope that helps someone.
Title: Re: iROwiki fitness challenge
Post by: Dishonru on January 10, 2013, 12:06:17 AM
Quote from: Flack;1323906
I read this post about eating one meal a day as a viable weight loss plan and I am 99% sure this is completely wrong.  Everything I've read considering nutrition suggest 5 - 6 small meals a day.  By doing so it has been proven to increase your metabolism and help you more efficiently burn calories.  
Read about intermittent fasting. It works fine.
Title: Re: iROwiki fitness challenge
Post by: Abby on January 10, 2013, 06:56:45 AM
Quote from: Dishonru;1323939
Quote from: Flack;1323906
I read this post about eating one meal a day as a viable weight loss plan and I am 99% sure this is completely wrong.  Everything I've read considering nutrition suggest 5 - 6 small meals a day.  By doing so it has been proven to increase your metabolism and help you more efficiently burn calories.  
Read about intermittent fasting. It works fine.

Pretty much this. IF has worked extremely well for a lot of people. Timing of your calorie intake generally has very little impact on weight loss or gain. Eat more per day if you want to gain; eat less if you want to lose.

I find eating fewer meals more enjoyable and easier to control, though-- skip breakfast, have a light lunch, a mid-afternoon snack, and then eat a heavier, fancier dinner at the end of the day.

P.S. PB&J with two slices of bread, one serving of PB, and one serving of jelly can easily be 400 calories. That's not really a light snack, unless you're using PB2.
Title: Re: iROwiki fitness challenge
Post by: Maya on January 10, 2013, 10:16:38 AM
i consider a snack a banana.. or maybe PB on a rice cake? aww yeah shit

so many fools in da pool sighhhh the resolutioners are taking longer to drop off than i thought
LOL on facebook earlier: "Well I just spent the daay in bed and had soda.So much for my new years resolutions!! Can't say I didn't try lol!"
Title: Re: iROwiki fitness challenge
Post by: Scyber on January 10, 2013, 11:44:29 AM
EVERY SINGLE STUDY SINCE THE FUCKING 60S HAS COME TO THE SAME CONCLUSION THAT MEAL FREQUENCY DOES NOT MATTER AT ALL FOR BODY COMPOSITION

TL;DR FUCK YOU

P.S. AUSTRALIA PRETTY AWESOME WITH AMERICAN ACCENT

http://www.bodyrecomposition.com/research-review/meal-frequency-and-energy-balance-research-review.html
http://www.ncbi.nlm.nih.gov/pubmed/19943985

if you care to search pubmed, they will all come up with the same and have even been peer reviewed and rereviewed (3 times ffs) and it always comes out the same
Title: Re: iROwiki fitness challenge
Post by: tarka on January 11, 2013, 05:18:33 AM
Y'all niggas done released the kraken
Title: Re: iROwiki fitness challenge
Post by: Scyber on January 11, 2013, 09:14:36 PM
coldbrodead inspired me to make a max deathlift attempt
[ame]http://www.youtube.com/watch?v=UvCEO8MXoew[/ame]
Title: Re: iROwiki fitness challenge
Post by: tarka on January 11, 2013, 09:19:20 PM
next video plz front squat a lamp.
Title: Re: iROwiki fitness challenge
Post by: Acolyte on January 12, 2013, 12:23:09 AM
the asshole didn't even put away his weights u_u
Title: Re: iROwiki fitness challenge
Post by: Torchd on January 12, 2013, 10:12:12 PM
http://www.facebook.com/AwkwardGymMoments?fref=ts
Title: Re: iROwiki fitness challenge
Post by: Scyber on January 12, 2013, 11:33:25 PM
I caught your food poisoning, fucking tarka.
Title: Re: iROwiki fitness challenge
Post by: Maya on January 13, 2013, 04:42:26 AM
where/what the fuck are you eating
Title: Re: iROwiki fitness challenge
Post by: Scyber on January 13, 2013, 06:44:56 AM
It was something I cooked, I believe. Possibly hot dogs that were on sale. I've been in bed since friday might. I'm using all my will power to not vomit because I don't want to go to the ER.
Title: Re: iROwiki fitness challenge
Post by: Sera on January 13, 2013, 09:19:35 AM
Never buy clearance food. I don't care how dirtshitpoor you are. Never buy clearance food.

It's on clearance for a reason.
Title: Re: iROwiki fitness challenge
Post by: Pete on January 14, 2013, 01:14:58 AM
It's only clearance because of display until dates. Food doesn't go bad on that date it's just FDA regulation. People have just been conditioned to think that if it's past that date then it can't be good when in reality it's fine.


Also IF is great combine it with an ex stack and your never ever hungry and can eat huge meals.

I'm trying to cut from 107kg to around 98 to get down to just under 10% aiming for 1kg a week for the first 4 weeks then 0.5 for the remainder.
Title: Re: iROwiki fitness challenge
Post by: tarka on January 14, 2013, 04:02:10 PM
Quote from: Sera;1324808
Never buy clearance food. I don't care how dirtshitpoor you are. Never buy clearance food.

It's on clearance for a reason.


bro i always buy clearance food. it's good for another week or so past expiration in my experience. expiration dates really start to matter when it's dairy, it's been opened, and it's expired. dairy really fucks you up :|
Title: Re: iROwiki fitness challenge
Post by: Sera on January 14, 2013, 06:03:11 PM
My mom mailed me a bunch of cans of chili for christmas that were like two months past due

NEVER AGAIN
Title: Re: iROwiki fitness challenge
Post by: Maya on January 14, 2013, 06:38:15 PM
lol ....dayum those must have been some old ass cans she sent you since they're usually good for two to three years after buying it.... unless it had meat in it.. and in that case you probably should've just tossed it. gg @ your mom!

went rock climbing today (40ft walls)! my climbing totalled a little over an hour and I was hardly tired, unlike my friend who was so sore she couldn't even untie her 8knot... thanks lifting/swimming!
Title: Re: iROwiki fitness challenge
Post by: tarka on January 14, 2013, 06:54:33 PM
i bent over rowed 245 for 5 strict form on my 6th set. i'm proud of myself.


btw does anybody else dig radishes? i think radishes are pretty swell.
Title: Re: iROwiki fitness challenge
Post by: Sera on January 14, 2013, 07:20:30 PM
turnips are like giant radishes
Title: Re: iROwiki fitness challenge
Post by: Laz on January 14, 2013, 07:42:35 PM
@ Maya and Tarka: Impressive.

Update: 25 lbs gained @ 10.5 % bf, 1 month to go. After my cut I'm hoping for a solid 15-20 lb gain of lean mass.

edit: Back has been nearly 100% for a bit, good form beats injury
Title: Re: iROwiki fitness challenge
Post by: Aydrial on January 14, 2013, 09:37:56 PM
Quote from: Shadow;1323700
Advantage of being in Kuwait: 3 massive free gyms within ~2 square mile radius, all open 24h.
Nellis AFB gym is actually really nice. Though all you really have to do on deployment is work, eat, gym.
Title: Re: iROwiki fitness challenge
Post by: tarka on January 14, 2013, 10:35:02 PM
Quote from: Laz;1325373
Update: 25 lbs gained @ 10.5 % bf, 1 month to go. After my cut I'm hoping for a solid 15-20 lb gain of lean mass.

jesus that's insane, congrats on successful bulk.


keep that back healthy.



@chance: thanks. i might look into turnips as a larger radish alternative.
Title: Re: iROwiki fitness challenge
Post by: Scyber on January 15, 2013, 02:07:20 AM
form check me please
http://www.youtube.com/watch?feature=player_embedded&v=P0ySblouCKs
Title: Re: iROwiki fitness challenge
Post by: Blueness on January 15, 2013, 11:19:34 AM
As far as expiration dates go I pretty much toss those out the door.

Eggs? Good for months.
Milk? Good for at least 1-2 weeks after
Meat? As long as it isn't too long after, freeze it otherwise
Canned goods: months/years depending
Boxed goods like pasta chips, if unopened: long time!


If your fridge is cold enough things last a long time.


I've never gotten sick from expired food that I didn't test first. Does it look okay? Smell okay? Feel okay (in some cases). Nose test is probably the best one! If anything I just cook it extra well or something.


edit: oops missed a page
Title: Re: iROwiki fitness challenge
Post by: Sera on January 15, 2013, 12:49:39 PM
Quote from: Scyber;1325421
form check me please
http://www.youtube.com/watch?feature=player_embedded&v=P0ySblouCKs


You're obviously doing it wrong. Both your feet should leave the ground completely at the same time at least once during a proper lift.
Title: Re: iROwiki fitness challenge
Post by: Maya on January 15, 2013, 01:42:11 PM
LMAO
         That's a proper crossfit deadlift! Good job!
Title: Re: iROwiki fitness challenge
Post by: Abby on January 15, 2013, 02:06:07 PM
"This is from that movie 'Humping Iron'"

Terrible porno, or brilliant porno?
Title: Re: iROwiki fitness challenge
Post by: freefall on January 26, 2013, 03:27:43 AM
I need guidance. I'm 5'11, only weigh 130 and I would really like to pack on some lbs. and some muscle mass.

Should I just hit the gym and start lifting without really any clue as to what I'm doing? I've got plenty of questions, but let's start with that.
Title: Re: iROwiki fitness challenge
Post by: Pete on January 26, 2013, 03:56:22 AM
do a starter routine like Starting Strength. Eat lots and progress upwards in terms of strength, muscle mass will follow suit
Title: Re: iROwiki fitness challenge
Post by: Scyber on January 26, 2013, 10:08:52 AM
[ame]http://www.youtube.com/watch?v=feY6vi6ORXo[/ame]
Or the real a starting strength. A lot of people write down SS wrong and leave out the addition of chin ups and stuff...which will lead to muscle imbalance. The book is like $20 and will teach you every lift pretty much.
Title: Re: iROwiki fitness challenge
Post by: Laz on January 26, 2013, 06:45:42 PM
^great channel/vid.

Done with bulk. Stoping it 2 months/6lbs short of my 8 month/30lb bulk goal. I am actually losing my appetite thanks to clean bulking for so long. Went from 170>194.

I guess I'll post a before/after pic later this week. I plan on sticking to maint calories/no pwo supps for the next 2-4 weeks- then start my cut.
Title: Re: iROwiki fitness challenge
Post by: junta-kun on January 30, 2013, 03:24:36 PM
Been working on the abs (and rest of body). Doing raised leg crunches, leg raises and side bends with dumbbells.

Was curious why the lower part of my rib cage looks more muscled than the other (main) ab areas. I'm not isolating any areas in particular, is this normal progress?

Thanks
Title: Re: iROwiki fitness challenge
Post by: Scyber on January 31, 2013, 01:02:32 PM
it's just fat distribution unless you mean the serratus anterior, which just has nothing to do with the abs

you aren't lean enough to have abs showing with your development
Title: Re: iROwiki fitness challenge
Post by: tarka on February 01, 2013, 02:01:37 PM
Figured I'd throw up a shitty teaser progress pic. Arms are finally 16+ cold and my chest is filling in, I measured the other day. I'm still bulking since I'm still pretty lean. Sitting at 205 atm, taking it slow. I should sleep more, though.
(http://i.imgur.com/hS0F6Ix.jpg)


traps look anemic since they insert weird(though I don't really train them for hypertrophy, but they get hit plenty hard on deadlift days) but they look pretty full from behind. I need to work on shoulders a bit, especially anterior delt.
Title: Re: iROwiki fitness challenge
Post by: Myzery on February 01, 2013, 04:33:21 PM
Looking beast
Title: Re: iROwiki fitness challenge
Post by: tarka on February 01, 2013, 06:06:12 PM
Quote from: Myzery;1330338
Looking beast

thanks almostneghbor.

i should've realistically been at a higher weight, but the food posoning and nasty sickness last month took a pretty good toll on me. i didn't really eat like i should have and stagnated for a while. my lifts have all been going up though, and i'm making pretty lean gains so i'm fine with all that.
Title: Re: iROwiki fitness challenge
Post by: Myzery on February 01, 2013, 06:18:13 PM
Quote from: tarka;1330350
Quote from: Myzery;1330338
Looking beast

thanks almostneghbor.

i should've realistically been at a higher weight, but the food posoning and nasty sickness last month took a pretty good toll on me. i didn't really eat like i should have and stagnated for a while. my lifts have all been going up though, and i'm making pretty lean gains so i'm fine with all that.

Glad you're doing better. Food poisoning is a nasty monster to tango with.
I'm curious as to what you normally eat. I know food doesn't matter for the most part.
Title: Re: iROwiki fitness challenge
Post by: tarka on February 01, 2013, 09:48:37 PM
Quote from: Myzery;1330352
Quote from: tarka;1330350
Quote from: Myzery;1330338
Looking beast

thanks almostneghbor.

i should've realistically been at a higher weight, but the food posoning and nasty sickness last month took a pretty good toll on me. i didn't really eat like i should have and stagnated for a while. my lifts have all been going up though, and i'm making pretty lean gains so i'm fine with all that.

Glad you're doing better. Food poisoning is a nasty monster to tango with.
I'm curious as to what you normally eat. I know food doesn't matter for the most part.

A whole lot of everything(food poisoning came from expired yogurt...the salmonela i had last month came from what i'm guessing was undercooked eggs or improper handling of chicken..fucked if i know). i just had a bad run...i don't remember ever having food borne illness before, and it happened twice in the span of 2 months.

overall, and this is in order of consumption frequency:

main protein sources: chicken, eggs, bacon, pork loin and beef(mainly due to cost, chicken and pork are half the cost of beef), fish(salmon and tilapia once a week, usually fridays), and albacore canned tuna

Carbs come from potatoes(sweet and regular), oatmeal, muesli and granola cereals, lentils, beans and occasionally whole grain bread.

Fiber is spinach, beets, costco frozen stir fry mix(broc, carrots, water chestnut, green beans, and a few others), broccoli, peas.

Fats are bacon grease/lard(yes, still in order of consumption, i prefer cooking in it), olive oil, peanut butter, regular butter, almond butter, hazelnut butter,

Dairy is usually whole milk, 0% chobani yogurt, and nonfat kefir.

I mix it up here and there, but that's primarily what I eat day to day.
Title: Re: iROwiki fitness challenge
Post by: Myzery on February 02, 2013, 02:35:26 AM
Quote from: tarka;1330384
Quote from: Myzery;1330352
Quote from: tarka;1330350

thanks almostneghbor.

i should've realistically been at a higher weight, but the food posoning and nasty sickness last month took a pretty good toll on me. i didn't really eat like i should have and stagnated for a while. my lifts have all been going up though, and i'm making pretty lean gains so i'm fine with all that.

Glad you're doing better. Food poisoning is a nasty monster to tango with.
I'm curious as to what you normally eat. I know food doesn't matter for the most part.

A whole lot of everything(food poisoning came from expired yogurt...the salmonela i had last month came from what i'm guessing was undercooked eggs or improper handling of chicken..fucked if i know). i just had a bad run...i don't remember ever having food borne illness before, and it happened twice in the span of 2 months.

overall, and this is in order of consumption frequency:

main protein sources: chicken, eggs, bacon, pork loin and beef(mainly due to cost, chicken and pork are half the cost of beef), fish(salmon and tilapia once a week, usually fridays), and albacore canned tuna

Carbs come from potatoes(sweet and regular), oatmeal, muesli and granola cereals, lentils, beans and occasionally whole grain bread.

Fiber is spinach, beets, costco frozen stir fry mix(broc, carrots, water chestnut, green beans, and a few others), broccoli, peas.

Fats are bacon grease/lard(yes, still in order of consumption, i prefer cooking in it), olive oil, peanut butter, regular butter, almond butter, hazelnut butter,

Dairy is usually whole milk, 0% chobani yogurt, and nonfat kefir.

I mix it up here and there, but that's primarily what I eat day to day.

I totally appreciate you typing all of that out for me.

I think I probably consume a bit too much bread. Is too much fish bad for you, or is that just a personal preference?

Loveeeee me some spinach.
Title: Re: iROwiki fitness challenge
Post by: Scyber on February 02, 2013, 12:28:20 PM
depends on mercury content of the fish
Title: Re: iROwiki fitness challenge
Post by: Myzery on February 02, 2013, 12:45:27 PM
Quote from: Scyber;1330471
depends on mercury content of the fish

I thought tuna was the main source of mercury when it comes to fish.

That's what I assumed.
Title: Re: iROwiki fitness challenge
Post by: Liberius on February 02, 2013, 01:50:22 PM
Tuna has relatively high levels of mercury, but there are other fish with even higher levels e.g. mackerel and swordfish.
Title: Re: iROwiki fitness challenge
Post by: Scyber on February 02, 2013, 03:28:17 PM
there are different types of tuna too
+ body size/ability to deal with toxins matters
Title: Re: iROwiki fitness challenge
Post by: Abby on February 02, 2013, 05:47:01 PM
Albacore tuna is pretty low in mercury compared to mackerel or bigeye tuna or any oceanic apex predator. You can probably eat a can a week be okay, especially as someone who isn't going to get pregnant.
Title: Re: iROwiki fitness challenge
Post by: Sera on February 02, 2013, 08:31:06 PM
I think no more than 1 meal of fish a week is what is generally recommended if you're concerned about such things.

Usually domestic freshwater fish are pretty okay. (shit like catfish)
Title: Re: iROwiki fitness challenge
Post by: Abby on February 02, 2013, 10:26:23 PM
Quote from: Sera;1330592
I think no more than 1 meal of fish a week is what is generally recommended if you're concerned about such things.

Usually domestic freshwater fish are pretty okay. (shit like catfish)


Yeah, frozen tilapia fillets are pretty affordable-- they're like $7 for a 2lb bag here, but you can get them even cheaper buying in bulk if you have space in your freezer.

Swai's also cheap, but tastes a bit like catfish.
Title: Re: iROwiki fitness challenge
Post by: Sera on February 02, 2013, 10:51:21 PM
i like catfish
Title: Re: iROwiki fitness challenge
Post by: tarka on February 03, 2013, 12:14:03 AM
Quote from: Myzery;1330405


I totally appreciate you typing all of that out for me.

I think I probably consume a bit too much bread. Is too much fish bad for you, or is that just a personal preference?

Loveeeee me some spinach.


It's not a problem at all. The fish is a personal preference, nothing more, and it's all taste tbh. When I lived up north I used to go to the docks and pick up fresh fish and lobster for dirt cheap right off the boats...now that i'm down  here i just can't eat the frozen stuff, and the local stores have shitty fish(except at like whole foods but lol @ those prices, and dekalb farmers but fuck driving there regularly.
Title: Re: iROwiki fitness challenge
Post by: junta-kun on February 03, 2013, 02:45:42 PM
Quote from: Scyber;1330007
it's just fat distribution unless you mean the serratus anterior, which just has nothing to do with the abs

you aren't lean enough to have abs showing with your development

Fat distribution? So how can I get rid of that particular part of fat then? More cardio and running?

Also what do you mean by not lean enough? My mother tongue is not English so I'm not really sure what you meant with lean.
Title: Re: iROwiki fitness challenge
Post by: Tiberius on February 03, 2013, 03:15:47 PM
lean means low body fat

you can't get rid of a particular part of fat by itself. you have to get rid of all of it at once
Title: Re: iROwiki fitness challenge
Post by: Pete on February 04, 2013, 02:25:53 AM
how many calories are you on daily jin?
 
remember me from neverend?
Title: Re: iROwiki fitness challenge
Post by: junta-kun on February 04, 2013, 03:21:06 AM
Hmmmm, I've always been a skinny type of guy, not much fat, except some love handles. I never bulked and cut before, I read about all that before, but was never a hardcore gym rat. I play basketball and I workout at home with dumbbells and resistant tubes for the shoulders.

So do I have to bulk up and and then cut to be able to remove that particular fat?

Sup Pete, I still remember you as the guy with the denim jacket ;)
I don't count my calories, I just stray away from sugar as much as I can and eat oatmeal when I can. My brother does have a half jar of mass gainer powder lying around. Should I start taking those more to bulk up?
Title: Re: iROwiki fitness challenge
Post by: Abby on February 04, 2013, 11:45:03 AM
Any bulk is going to result in some fat gain because of the excess calories, so yeah, it's usually a cycle of bulking and cutting. You can't really pick or choose where you lose the fat, but you can minimize fat gains by only eating a couple hundred calories over your maintenance and making sure you're hitting your macros.

In other news: can finally squat my own bodyweight (115 lbs). Haven't checked what my max DL is at, though I'm currently doing 2 sets of 8 reps at 120lbs. LOL GIRL NUMBERS Maya train me :(
Title: Re: iROwiki fitness challenge
Post by: Laz on February 04, 2013, 08:49:56 PM
Fuck you bulk I'm done til next fall(short 10 lbs of my bulk goal). Can't really compare until I cut again but yeah there it be...

1.5-2 yr progress.
(http://i46.tinypic.com/jr5mad.jpg)
Title: Re: iROwiki fitness challenge
Post by: Scyber on February 05, 2013, 01:20:00 AM
Quote from: junta-kun;1331047
Hmmmm, I've always been a skinny type of guy, not much fat, except some love handles. I never bulked and cut before, I read about all that before, but was never a hardcore gym rat. I play basketball and I workout at home with dumbbells and resistant tubes for the shoulders.

So do I have to bulk up and and then cut to be able to remove that particular fat?

Sup Pete, I still remember you as the guy with the denim jacket ;)
I don't count my calories, I just stray away from sugar as much as I can and eat oatmeal when I can. My brother does have a half jar of mass gainer powder lying around. Should I start taking those more to bulk up?


I don't suggest you cut :/
Title: Re: iROwiki fitness challenge
Post by: Pete on February 05, 2013, 03:36:51 AM
get a decent gym programme and read up on nutrition, like scyber said don't cut as you don't have enough current developed muscle mass. Your abs won't "pop" like you want them too as they are too small
Title: Re: iROwiki fitness challenge
Post by: junta-kun on February 05, 2013, 03:42:54 PM
Nutrition as in supplements (mass gainer, protein shakes, etc)? And in the meanwhile keep working out? Will that "fix" the fat distribution?
Title: Re: iROwiki fitness challenge
Post by: Scyber on February 05, 2013, 04:02:23 PM
Nutrition as in lift hard on a real program and eat more food
Learn what calories, micros and macros are. Your "I don't eat sugar" approach isn't going to work(Weight gainer is basically pure sugar btw...and sugar is just a carbohydrate)
Title: Re: iROwiki fitness challenge
Post by: Ahlspeiss the Gr8 on February 06, 2013, 06:07:11 AM
Protein shakes are for supplementation when you can't sit down and eat real food.

edit: like today when i realized i left lunch at home, fucking piss
Title: Re: iROwiki fitness challenge
Post by: tarka on February 06, 2013, 12:55:05 PM
(http://www.dynamic-eleiko.com/images/V24382.jpg)
they just departed hodgkins illinois. they arrive friday. will update with pix.
Title: Re: iROwiki fitness challenge
Post by: junta-kun on February 06, 2013, 05:27:05 PM
Bit low on cash for a real gym so for now I'll have to do with these dumbbells.

I've also read that some people got good results while working out with kettlebells. Any thoughts on that?

Will try to eat more real food and chicken probably.
Title: Re: iROwiki fitness challenge
Post by: tarka on February 07, 2013, 08:38:29 PM
Quote from: junta-kun;1331821
Bit low on cash for a real gym so for now I'll have to do with these dumbbells.

I've also read that some people got good results while working out with kettlebells. Any thoughts on that?

Will try to eat more real food and chicken probably.

It's not the shape of the weight you move, or the orientation, it's your overall routine, diet, and rest. Besides dumbbells look into bodyweight exercises, and plyometrics.  What you get out is highly dependent on what you put in, and that's not only with regards to physical effort, but research as well. If you want to change your body up, you have to read up on it, and be able to discern bullshit broscience miracle articles from real.

Go on youtube and find some decent channels(like icecream fitness, bryce lewis, campbell fitness, elliott hulse, and maybe ian mccarthy if you're really into tl;dw vids, his content is scientifically researched but boring as fuck).

Just be aware that for the first three months of getting your shit in order, you'll have great progression, then it'll drop off and go slowly from there. Also be aware that most everything you read in popular fitness mags is absolute horseshit(if it sounds too good to be true, it really is. there are no miracle diets, 30lbs of lean mass in 1 year fat free routines or any of that nonsense), and just about everyone being used as an example of top physiques is full of shit and on hormones.



anygays, here's  progress pic 4 u fegs. successfulbulk is so far successful.

(http://i.imgur.com/Q07HXB9.jpg)

inb4kev. not taking pictures of legs because it's awkward, and the lighting is typically shit, but trust me they're doing okay.

overall strongest part of physique is either glutes or lats.
Title: Re: iROwiki fitness challenge
Post by: Scyber on February 08, 2013, 01:02:50 AM
I can't stand ian anymore

I used to kind of like it...and now I hope he gets beaten and raped
Title: Re: iROwiki fitness challenge
Post by: Abby on February 08, 2013, 07:19:32 AM
Tarka, can you tell me precisely how many cans of tuna I need to eat to get arms like that?
Title: Re: iROwiki fitness challenge
Post by: tarka on February 08, 2013, 07:23:07 AM
Roughly 1378

And one whole beef.
Title: Re: iROwiki fitness challenge
Post by: Pete on February 08, 2013, 08:40:02 AM
mirin leaness
 
any cycles?
Title: Re: iROwiki fitness challenge
Post by: tarka on February 08, 2013, 09:17:58 AM
nah I'm staying natty for at least another year. Then maybe if I do decide to do a tour de france frontload with an oral(dbol or a ph like dmz or hdrol) and pin test&mast
Title: Re: iROwiki fitness challenge
Post by: Ahlspeiss the Gr8 on February 08, 2013, 05:13:17 PM
Quote from: junta-kun;1331821
Bit low on cash for a real gym so for now I'll have to do with these dumbbells.

I've also read that some people got good results while working out with kettlebells. Any thoughts on that?

Will try to eat more real food and chicken probably.

kettlebells tend to be very expensive if cost is an issue.  Once you go above 15 lb bells you'll find yourself shelling out something like $2 per pound as opposed to standard cast iron weights that average a dollar a pound new.  If you're stateside you might look into joining Planet F(itness)atass.  Despite very legitimate complaints about the franchise, its good for getting started and only $10 a month for a wide range of equipment compared to shelling out several hundred for home equip.
Title: Re: iROwiki fitness challenge
Post by: tarka on February 08, 2013, 08:50:52 PM
Quote from: Ahlspeiss the Gr8;1332401
Quote from: junta-kun;1331821
Bit low on cash for a real gym so for now I'll have to do with these dumbbells.

I've also read that some people got good results while working out with kettlebells. Any thoughts on that?

Will try to eat more real food and chicken probably.


kettlebells tend to be very expensive if cost is an issue.  Once you go above 15 lb bells you'll find yourself shelling out something like $2 per pound as opposed to standard cast iron weights that average a dollar a pound new.  If you're stateside you might look into joining Planet F(itness)atass.  Despite very legitimate complaints about the franchise, its good for getting started and only $10 a month for a wide range of equipment compared to shelling out several hundred for home equip.


i'm gonna join planetfitness just so i can sqwat in my new shoez and intimidate the FUCk out of people. 315 on the bar, chalk up, slap my hands together to make a plume of chalkdust "LIGHTWEIGHT BABY, WHOOOOOOOOOOOOOOO!!!!!"

and bust out a solid 5x5 series.

(http://i.imgur.com/SoPoHgz.jpg)


contain your boner, shaun.
Title: Re: iROwiki fitness challenge
Post by: Ankle Snare on February 11, 2013, 11:40:17 PM
how dare u,tarka.
lemme see dem stemz, gurl.
Title: Re: iROwiki fitness challenge
Post by: tarka on February 13, 2013, 12:36:45 PM
Quote from: Ankle Snare;1333559
how dare u,tarka.
lemme see dem stemz, gurl.

DEM TRUNKS, NIGGA

(http://i.imgur.com/S2gBJgn.jpg)

(http://i.imgur.com/UtPaa9j.jpg)



ignore the grungy mirror, i wet shave, and get tons of shaving cream on the mirror when i brush the hairs on the bottom of my neck up.  2lazy to clean bcuz single.
Title: Re: iROwiki fitness challenge
Post by: Ankle Snare on February 13, 2013, 02:12:29 PM
(http://media.tumblr.com/tumblr_mdnoo6ltWv1rulvej.gif)

also. also. so i over-squatted at the gym and had to stay home for like 2 days because i could barely walk. lmao. so good.
i'm also having a lot of trouble with shoulder presses with the bar, should i use dumbells or the machine?
Title: Re: iROwiki fitness challenge
Post by: Ahlspeiss the Gr8 on February 13, 2013, 03:39:06 PM
dumbbells, the shoulder press machines dont work all the secondary and tertiary muscles used in the overhead press (and dont even hit both posterior and anterior delts either if its the one im thinking of, what the fuck)
Title: Re: iROwiki fitness challenge
Post by: Scyber on February 13, 2013, 04:34:45 PM
EVERYTHING HITS THE ANTERIOR DELTS.

medial/posterior are the issue

even though I <3 OHP, you gotta do additional work for the rear/side delts if you don't want to be all out of wack

ESPECIALLY IF YOU BENCH. THUG LIFE.

I suggest everyone incorporates face pulls into their routines
Title: Re: iROwiki fitness challenge
Post by: Ahlspeiss the Gr8 on February 13, 2013, 04:43:25 PM
i-i use a machine for additional work on rear delts, forgive me father for i have sinned
Title: Re: iROwiki fitness challenge
Post by: tarka on February 13, 2013, 05:45:43 PM
doing machine for rear delt isn't a big deal for isolation work. as long as you're doing all your compounds, it's not really a big deal how you get your isolation work in. i prefer rear delt flyes lying on my stomach on an incline bench...doing them on a pec dec machine just feels weird for me.
Title: Re: iROwiki fitness challenge
Post by: Ankle Snare on February 13, 2013, 06:27:03 PM
seriously, if i could just squat and do leg presses and lifts and other leg workouts every day, i would. i hate working on my arms/chest. i'd rather do legs for days. DAYSSSSS. gottagetdatphatbootyandthickquadz
Title: Re: iROwiki fitness challenge
Post by: Ahlspeiss the Gr8 on February 13, 2013, 06:54:38 PM
Quote from: tarka;1334108
doing machine for rear delt isn't a big deal for isolation work. as long as you're doing all your compounds, it's not really a big deal how you get your isolation work in. i prefer rear delt flyes lying on my stomach on an incline bench...doing them on a pec dec machine just feels weird for me.

i really should just do it on the bench but after an injury some like 3-4 years ago i've been incredibly paranoid of flyes
Title: Re: iROwiki fitness challenge
Post by: tarka on February 13, 2013, 10:15:24 PM
Quote from: Ankle Snare;1334119
seriously, if i could just squat and do leg presses and lifts and other leg workouts every day, i would. i hate working on my arms/chest. i'd rather do legs for days. DAYSSSSS. gottagetdatphatbootyandthickquadz

balance in everything ya bastid.
Quote from: Ahlspeiss the Gr8;1334126
Quote from: tarka;1334108
doing machine for rear delt isn't a big deal for isolation work. as long as you're doing all your compounds, it's not really a big deal how you get your isolation work in. i prefer rear delt flyes lying on my stomach on an incline bench...doing them on a pec dec machine just feels weird for me.


i really should just do it on the bench but after an injury some like 3-4 years ago i've been incredibly paranoid of flyes

just do 'em with a comfortable weight and take it slow
Title: Re: iROwiki fitness challenge
Post by: Pete on February 14, 2013, 12:39:37 AM
face pulls are the most underused and underrated rear delt exercise lowish weight moderate reps FEEL THAT BURN
Title: Re: iROwiki fitness challenge
Post by: Scyber on February 15, 2013, 10:36:21 PM
http://www.averagebroz.com/ABG/Q_%26_A/Entries/2010/5/28_Central_nervous_system.html
http://weightliftingexchange.com/smf/index.php?page=18
to any of my friends interested in heavy training and who are able to read

CLIFF NOTES: IF YOU FEEL LIKE SHIT, KEEP LIFTING HEAVY ALL THE FUCKING TIME. YOUR BODY JUST HAD TO TURN SOME SHIT OFF TEMPORARILY
Title: Re: iROwiki fitness challenge
Post by: Ahlspeiss the Gr8 on February 16, 2013, 08:35:03 AM
keep lifting heavy, you'll probably contract superAIDS but hey, gotta be stronk for the glory of mother russia
Title: Re: iROwiki fitness challenge
Post by: Abby on February 16, 2013, 08:36:21 AM
Are you trying to say that if I'm bummed about chipping my manicure while lifting, I should just put a couple more plates on the bar?
Title: Re: iROwiki fitness challenge
Post by: Maya on February 16, 2013, 09:01:09 AM
always!!!
Title: Re: iROwiki fitness challenge
Post by: Ahlspeiss the Gr8 on February 16, 2013, 01:29:56 PM
It was an interesting read, but what it had to say is common knowledge isn't it?  Focus on one aspect and you'll have better results than someone who does a little bit of everything.
Title: Re: iROwiki fitness challenge
Post by: Scyber on February 16, 2013, 04:02:54 PM
that wasn't the interesting part at all :(

Rant: Telling me you easily bench 275 x 10 when you are 6'1" 160 lbs does not impress me

It makes me fucking sad that you know so little about lifting that you can't even lie about it

OH I DON'T LOOK LIKE I EVEN LIFT, BUT I COULD BLOW POWER LIFTING RECORDS OUT OF THE WATER

LET ME SAY RANDOM WEIGHTS THAT SOUND IMPRESSIVE
Title: Re: iROwiki fitness challenge
Post by: shtzindafan on February 16, 2013, 05:08:16 PM
Been doing Greg Plitt's new workout for a week and a half now. Probably the hardest lifting I've done in a while

http://www.bodybuilding.com/fun/mft28-greg-plitts-4-week-military-fitness-trainer-by-met-rx.html
Title: Re: iROwiki fitness challenge
Post by: tarka on February 17, 2013, 03:49:09 PM
Quote from: shtzindafan;1334837
Been doing Greg Plitt's new workout for a week and a half now. Probably the hardest lifting I've done in a while

http://www.bodybuilding.com/fun/mft28-greg-plitts-4-week-military-fitness-trainer-by-met-rx.html

57 sets.

and that's only chest.


i sincerely hope you're on steroids brah, otherwise this retarded amount of volume is doing absolutely nothing for you. in all honesty, if you're actually serious about lifting and putting on muscle, drop these ridiculous fad workouts and stick to something that's proven to work like PHAT, 5x5(or a variation of it), or SS.

plitt's routine is more creative cardio than actual lifting. really depends on your goals, but what he's suggesting is better if you want to be extremely lean, with not a whole lot of muscle density.
Title: Re: iROwiki fitness challenge
Post by: Shadow on February 26, 2013, 01:24:56 AM
Quote from: Scyber;1334813
that wasn't the interesting part at all :(

Rant: Telling me you easily bench 275 x 10 when you are 6'1" 160 lbs does not impress me

It makes me fucking sad that you know so little about lifting that you can't even lie about it

OH I DON'T LOOK LIKE I EVEN LIFT, BUT I COULD BLOW POWER LIFTING RECORDS OUT OF THE WATER

LET ME SAY RANDOM WEIGHTS THAT SOUND IMPRESSIVE

Lol, I was 160 at 6'1 awhile back and wasn't sniffing 275. And I've always been a gym person. It's incredible how much bullshit he's spewing.

Sitting at 170 right now, I've been doing a shit ton of running lately though so weight gain is a little tough. My goal is 190 by the end of deployment (sometime in august) but between February 11th and April 9th i'm doing a 104mile running challenge (deployed with the 1-104th Cav, hence the 104 miles). Still hitting the gym hard on non run days (doing ~5-7 miles every other day with random 10m+ runs thrown in so I can finish the challenge early).

Not trying to look like Tarks but I've always been pretty cut, just want to add a little more size to my frame. ...I'm also considering something stupid and running a Marathon in a few months. I've done a few half marathons before and you eventually hit a point where you get to a runners-high and just go on cruise control, but 26 miles is still a stupid number to me. I don't know if i ever want a reason to run that far.

Any other runners here? Seems like most people are doing strength training over anything else.
Title: Re: iROwiki fitness challenge
Post by: Tiberius on February 26, 2013, 05:52:15 PM
why is running a marathon stupid? idgi

is it because you're big?
Title: Re: iROwiki fitness challenge
Post by: Maya on February 26, 2013, 07:32:30 PM
he is self-conscious of his beautiful legs GEEZE
Title: Re: iROwiki fitness challenge
Post by: Dishonru on February 27, 2013, 12:05:16 AM
Quote from: Shadow;1337387
Any other runners here? Seems like most people are doing strength training over anything else.
I'll attempt to summon Gumber to the thread because he does marathon running type stuff.

I can't because of my crap-ass heart.
Title: Re: iROwiki fitness challenge
Post by: Scyber on February 27, 2013, 01:11:49 AM
Quote from: Tiberius;1337659
why is running a marathon stupid? idgi

is it because you're big?


repeatedly running marathons is actually stupid and massively damaging to the body

one marathon won't really harm most people though

USE GOOGLE SCHOLAR IF YOU WANT THE STUDIES
Title: Re: iROwiki fitness challenge
Post by: GUMBeR on February 27, 2013, 05:18:32 AM
Scyber, I would be interested in seeing some of the data you speak of when referring to the damaging effect of marathon running on the body.  Further more which aspects of the body are being affected?  I am aware of a few studies conducted which speak of some associations with acute renal failure and longer distances (50k+).  Perhaps you speak of electrolyte imbalance based damage?  Which would be more acute and less chronic.

Shadow,  As a long time ultra-marathon runner/marathon runner I can attest to the benefits of running such distances.  It is rather funny how that 'Number' can change.  Originally for me it was 13.1 (half), then switched to 26.2(full), then to 50k, then to 50 miles, 100k, and 100 miles (currently only one of those under my belt).  I think for me and many others that run such distances, we find a lot of joy in constantly discovering our "maximum limit", drawing a line in the sand, and then seeing how much we can push that limit each and every day.

Although I would be lying to you if there was not an element of addiction involved.  Much like there is with a lot of physical fitness activities.  In medicine we call that addiction a healthy one.

Just an ultra-runners two cents.
Title: Re: iROwiki fitness challenge
Post by: Scyber on February 28, 2013, 04:14:50 AM
it's mainly immune system/heart and some other shit

this has references to some of the things:
http://www.askscooby.com/team-and-individual-sports/bodybuilding-and-marathon-running/msg741229/#msg741229

it's really more ultra marathon runners that are at risk and not someone who just did a couple

no interest to me though as it would counter every goal I have
Title: Re: iROwiki fitness challenge
Post by: Pete on February 28, 2013, 05:11:43 AM
got some cheap thermodex slin sane and lean xtreme - going to stack them for 5 weeks as my cut comes to an end. Anyone have any experiences with any of them?
Title: Re: iROwiki fitness challenge
Post by: Scyber on February 28, 2013, 05:13:27 AM
nope I just use questionably legal things...cheaper that way
Title: Re: iROwiki fitness challenge
Post by: GUMBeR on February 28, 2013, 06:39:20 AM
I didn't really think the immune system suppression and cardiac issues show up with marathon runners.  Unless they are slamming 80+ miles a week all year round.  They do however show up moderately in some ultrarunners.
Title: Re: iROwiki fitness challenge
Post by: Scyber on February 28, 2013, 11:06:55 AM
unrelated to ruining your health, training for endurance heavily negates training for strength

different muscle fibers/energy adaptations
Title: Re: iROwiki fitness challenge
Post by: Pete on February 28, 2013, 02:58:02 PM
ph stack?

or even more questionable?
Title: Re: iROwiki fitness challenge
Post by: Scyber on February 28, 2013, 03:18:58 PM
just EC
 
I'd just do steroids if I was going to do ph...better with less side effects. not even illegal in the UK :(
Title: Re: iROwiki fitness challenge
Post by: Ahlspeiss the Gr8 on February 28, 2013, 03:38:45 PM
humans as an animal are better equipped for endurance over feats of raw strength
Title: Re: iROwiki fitness challenge
Post by: Abby on February 28, 2013, 06:35:52 PM
That lion's gotta tire out eventually.
Title: Re: iROwiki fitness challenge
Post by: Scyber on February 28, 2013, 08:10:09 PM
Quote from: Ahlspeiss the Gr8;1338274
humans as an animal are better equipped for endurance over feats of raw strength


humans didn't live very long actually

BUT HUNTING BY SPOOKING PREY THEN JOGGING AFTER IT IS PRETTY FUCKING SWEET

but rly, being stronger > jogging for hours irl
Title: Re: iROwiki fitness challenge
Post by: Shadow on March 01, 2013, 10:46:23 AM
Quote from: Tiberius;1337659
why is running a marathon stupid? idgi

is it because you're big?


Because I hate running. I said it's a stupid thing to ME. I'm a sub 13 minute 2 mile runner (12:37 was my recent best, been better before i hurt my knee last year) not because I love running, but it's part of my job. Well, running is, sub 13 isn't in the description but I don't do anything half-assed.
Title: Re: iROwiki fitness challenge
Post by: Maya on March 01, 2013, 10:54:22 AM
any1 going to the AHNOLD sports fest this weekend???

(http://www.columbusweightlifting.org/system/wp-content/uploads/2010/04/Screen-Shot-2013-01-01-at-12.47.40-AM.png)
FFFFFFFUUUUN
Title: Re: iROwiki fitness challenge
Post by: Acolyte on March 02, 2013, 05:15:16 PM
http://authoritynutrition.com/11-biggest-lies-of-mainstream-nutrition/
Title: Re: iROwiki fitness challenge
Post by: Scyber on March 02, 2013, 05:22:10 PM
Besides the garbage trying to sell keto, pretty decent page.
Title: Re: iROwiki fitness challenge
Post by: Sera on March 02, 2013, 05:43:00 PM
I've heard a lot of that before, but some of it I hadn't. Pretty cool.
Title: Re: iROwiki fitness challenge
Post by: Scyber on March 05, 2013, 10:11:47 PM
weak bitch posting
[ame]http://www.youtube.com/watch?v=gZIXvTe6g9A[/ame]
I plan on breaking 500 by the end of the year while staying under 185/190 since I HATE MY CURRENT BODYFAT AND DON'T WANT TO GET FATTER

unlike some people in this thread, I ACTUALLY LIKE THE TASTE OF FOOD :( +25lbs last vacation I went on
Title: Re: iROwiki fitness challenge
Post by: Pete on March 12, 2013, 01:52:36 PM
widen your legs slightly and drop your bum
Title: Re: iROwiki fitness challenge
Post by: Scyber on March 12, 2013, 02:50:13 PM
you're not my dad
Title: Re: iROwiki fitness challenge
Post by: Sera on March 12, 2013, 02:59:15 PM
or his priest
Title: Re: iROwiki fitness challenge
Post by: Vienna on March 14, 2013, 06:48:20 AM
(https://fbcdn-sphotos-d-a.akamaihd.net/hphotos-ak-ash4/1839_10152662802950174_344997379_n.jpg)

My facebook friends reminded me of you guys today.
Title: Re: iROwiki fitness challenge
Post by: Abby on March 14, 2013, 01:07:16 PM
Start with a sun bear, work your way up to Grizzly and Kodiak.

In other news: starting to hate the plates at my gym because they're...dodecagonal or something. Makes setting the bar down on the ground a huge pain.
Title: Re: iROwiki fitness challenge
Post by: Scyber on March 14, 2013, 02:19:41 PM
:( sucks

I would hate having to worry about not just dropping that shit
Title: Re: iROwiki fitness challenge
Post by: Maya on March 14, 2013, 02:56:03 PM
yeeeah my new gym's plates aren't round either! why??!
Title: Re: iROwiki fitness challenge
Post by: Abby on March 14, 2013, 05:40:24 PM
Quote from: Maya;1342055
yeeeah my new gym's plates aren't round either! why??!

"Prevents rolling."
Title: Re: iROwiki fitness challenge
Post by: Dishonru on March 15, 2013, 01:30:29 PM
It just makes rolling more violent and almost guaranteed unless you set them down on a face. Although it rolls less distance. But since when has rolling been an issue?
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on March 15, 2013, 10:53:10 PM
Where are my CUTE HATS AND SHIT for being an awesome bench bro this year?
Title: Re: iROwiki fitness challenge
Post by: Scyber on March 15, 2013, 11:24:10 PM
I don't know my account info :(
 I should get my girly bench up
Title: Re: iROwiki fitness challenge
Post by: Acolyte on March 15, 2013, 11:26:37 PM
(http://i.imgur.com/t5xNPBw.gif)
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on March 16, 2013, 12:46:16 AM
That's Brock Lesnar's "31 days to bigger traps".

Quote from: Scyber;1342393
I don't know my account info :(
 I should get my girly bench up


Account info? That was in-game? So all THIS was for nothing?
Title: Re: iROwiki fitness challenge
Post by: freefall on March 16, 2013, 09:19:02 AM
[ame=http://www.youtube.com/watch?v=nQKs4tMG0EU]http://www.youtube.com/watch?v=nQKs4tMG0EU[/ame]
Title: Re: iROwiki fitness challenge
Post by: tarka on March 17, 2013, 08:40:07 PM
lolol.



back to the gym tomorrow after a week and a half off due to sarcoiliac joint dysfunction
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on March 18, 2013, 05:36:25 PM
Changing stereotypes.

So apparently being fit/muscular is gay now.

After a hard day at gym I decided to ceremoniously induct a friend into the bro world by treating him to a steak dinner at my favorite bar for finally joining the gym. So, the guy is skinny as fuck, like Hemp skinny.
                       I had my best Hugh Jackman  expression on when  I was giving him some pointers. Like, not to curl your fucking wrists and swing your back when you're doing BB curls (Like every gym rat here would, repin' iROwiki fitness geeks, yeah buddy!!!), since it's really important for every new guy to work on their guns the very first day of your gym. Fuck Cardio and machines. Free weights is where all the form comes from, on your first day.

So, as we were sitting there waiting for our dinner I notice these two 6/10 wrenches looking and smiling at us (me). I had to show off my pump so I started talking with my hands more. Feeling my biceps and shit, you know how it is (Douche move I know).

After 10 mins or so the girls got up to leave and one of the girls, the girl with the spaniel's ears tits looked at her friend and said " Definitely fags". Now usually, being the cocky and obnoxious guy I am, it's natural for me to come up with a good comeback in situations like these. I'm no Winston churchill but I back myself to hurl a half-decent insult to atleast make someone's butt quiver with confused anger and excitement. Atleast a " No, you are!" when I'm feeling really dumb.

But I somehow couldn't find any words in reply to that sudden bitch attack, instead I just shuffled in my couch and tried to ignore my skinny (now bottom) friend, till the tramps left and told the waiter to cancel the glass of Cabernet Sauvignon I had ordered before and get me a brewmeister's armageddon instead.  

Moral of the story is :
Gays need to stop lifting and go back to being girly/twinks. Like haaaaaaay girlfriend gay.
Title: Re: iROwiki fitness challenge
Post by: Abby on March 18, 2013, 06:03:49 PM
Quote from: Wabbit!;1343113
Moral of the story is :
Gays need to stop lifting and go back to being girly/twinks. Like haaaaaaay girlfriend gay.

idk when they do that wrist thing, you can see some hot forearm action.

In other news: getting frustrated at my rate of progress, but I think I'm past the honeymoon phase already and starting to plateau. Only been able to add 5lbs to my DL in the past two weeks (5x5 135lbs) and it makes me sad.

(http://24.media.tumblr.com/tumblr_lxvf7ouaha1qb34kbo1_500.gif)

Not yet, my love. Not yet. :(
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on March 18, 2013, 06:07:40 PM
Get some gym candy.
Title: Re: iROwiki fitness challenge
Post by: Scyber on March 18, 2013, 09:22:19 PM
Quote from: Abby;1343120
Quote from: Wabbit!;1343113

Moral of the story is :
Gays need to stop lifting and go back to being girly/twinks. Like haaaaaaay girlfriend gay.


idk when they do that wrist thing, you can see some hot forearm action.

In other news: getting frustrated at my rate of progress, but I think I'm past the honeymoon phase already and starting to plateau. Only been able to add 5lbs to my DL in the past two weeks (5x5 135lbs) and it makes me sad.

(http://24.media.tumblr.com/tumblr_lxvf7ouaha1qb34kbo1_500.gif)

Not yet, my love. Not yet. :(

How many times have you deloaded weight? You're supposed to switch rep schemes after two.
Either 3x5, some undulating rep scheme, texas method, 5/3/1, etc
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on March 18, 2013, 09:54:59 PM
Abby

Most people struggle with their grip. It really starts to matter once the weight pushes you out of your comfort zone. Squeezing the bar (white knuckling) really worked for me. Or maybe you're squating too deep (or just Squating)?
Title: Re: iROwiki fitness challenge
Post by: Scyber on March 18, 2013, 10:59:34 PM
you can always just hook grip it if your grip is really an issue...doesn't make your grip any stronger, but you'll never drop the bar lol
Title: Re: iROwiki fitness challenge
Post by: Abby on March 18, 2013, 11:10:57 PM
@Shaun: Last time I deloaded was probably two weeks ago (lift 3x a week). MAYBE.

@Wabbit: I wouldn't be surprised if that was the case. Our plates aren't round-- which wasn't an issue <35lbs, but setting a bigger plate down on a corner causes it to jerk forward, so I have to reestablish my grip and adjust my feet every time (or just lift with bad form). I end up just feeling the bar slowly rolling out of my hands as I try to finish the set.

@Shaun 2: Return of the Naked Swole Rat: Every time I try to use the hook grip, it feels like my thumbs are going to break. I don't know if I'm doing it wrong or what.
Title: Re: iROwiki fitness challenge
Post by: Scyber on March 18, 2013, 11:49:07 PM
um, you're supposed to reduce weight 10% if you fail to finish a set for 3 workouts in a row while doing progressive overload O_o you can't be failing to add weight and not be dropping the weight if you're doing progressive overload properly

hook grip will cause your nerves to no longer feel it eventually

I don't recommend it, but it works
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on March 19, 2013, 12:02:02 PM
Just try to crush the fucking bar with your hands. Use gloves if you care about callus, +5 to Strength if enchanted properly.
Title: Re: iROwiki fitness challenge
Post by: Scyber on March 19, 2013, 02:15:41 PM
the bar shouldn't even be in a position that would cause calluses though

[ame]http://www.youtube.com/watch?v=CwO33oUawM8[/ame]
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on March 19, 2013, 11:23:35 PM
I just wanted to type that joke.
Title: Re: iROwiki fitness challenge
Post by: tarka on March 20, 2013, 09:35:35 PM
went to the gym today. backs still too fucked for compounds besides bench. no bent over rows, no OHP, no squats, no dls.


god dammit
Title: Re: iROwiki fitness challenge
Post by: freefall on March 21, 2013, 05:24:22 AM
Quote from: Scyber;1328254
http://www.youtube.com/watch?v=feY6vi6ORXo
Or the real a starting strength. A lot of people write down SS wrong and leave out the addition of chin ups and stuff...which will lead to muscle imbalance. The book is like $20 and will teach you every lift pretty much.


Been doing this for about a week.  The video was extremely helpful in getting me started. I copied his routine from the video , but I left out a few of the lifts because it's really hard to remember how to do some of them.  


Workout A

Squat 5x5
Bench Press 5x5
Barbell Row 5x5
Shrugs 3x8
Curls 3x8



Workout B

Squats 5x5
Deadlift 1x5
Press 5x5
Barbell Rowing 5x5
Close Grip Bench Press 3x8
Curl 3x8

Youtube has been teaching me how to do each of these lifts and I'm pretty much going from memory when I get to the gym.

I'm doing the whole progressive overload thing. I'm really weak when I started I could barely do the bar but it's been getting better and I'm getting less sore with more weight added.

Is it bad to go to the gym 4-5x a week? I'm just really excited to get stronger and grow. I've been going 2 days alternating between A and B, then taking a day off before I go another 2 days. So that's 4x a week. Would it be better recovery if I go one day, recover the next, then go again instead?
Title: Re: iROwiki fitness challenge
Post by: Pete on March 21, 2013, 07:13:15 AM
As a beginner it is almost impossible to over train. The one issue some of the 5x5 programs have is that it limits new gym starters to 3 days a week when they want to do more.
 
I say go as much as you feel like. Make sure you have adequate rest and nutrition.
Title: Re: iROwiki fitness challenge
Post by: Scyber on March 21, 2013, 03:37:23 PM
People confuse overtraining with under recovery all the damn time

Only reason for the large # of rest days is due to joint recovery/health.

Some people can train every day and never get hurt (never had an injury euwheheueheu) and some people get all sorts of hurt even when careful
Title: Re: iROwiki fitness challenge
Post by: Abby on March 21, 2013, 10:16:07 PM
I imagine Tarka wasting away with his old man back.

Quote from: Scyber;1343309
the bar shouldn't even be in a position that would cause calluses though
o I must be doing it wrong then :(

Spoilered because no one wants to see Abby's nastyass lumberjack hands.
Spoiler: show

Nothing huge, but definitely getting thicker skin along the upper palm, especially under the pinky and ring finger. Index finger is baby soft, though. Maybe my thumbs are slacking?
(http://binkerville.com/images/lumberjack_hands.jpg)
This is like palm reading with sandpaper.
Title: Re: iROwiki fitness challenge
Post by: Omna on March 22, 2013, 08:36:11 PM
What's up everyone!

Good to see everyone still doing work! I've seen some crazy vids from the last few pages with 400+ deadlifts!! Keep breaking PRs and continue to rest and heal those injuries. Also great to hear about people starting to get back into the gym or start for the very first time. /no1

Last time I posted was a couple of months ago and it was during a cutting phase before a trip to the Philippines. I've been on a "deload" for the past couple of months due to several reasons but mostly for recovery. I dirty bulked after ACL surgery and went from 165 to 205 in 18 months. During this time, I focused on 5/3/1 with 5/10 and PHAT which resulted in breaking PRs for the 4 big lifts (bench, squat, deadlift, and overhead push). Once I decided to start cutting after summer of 2012, I joined my best friend, Ivan (old Loki player "I V A N" whitesmith) who entered a body building competition after losing over 100 lbs. I'm now walking around at 180 and trying to get off my ass and cut down to 165 by June! Here are a few vids of my lifts in his transformation videos. Cheers!

TL:DR
I got fat, started lifting, now shredding!

Trip to the world famous "Gold's Gym" in Venice Beach to work out: (I'm wearing the Army camouflage t-shirt and later yellow tank top)
[ame]http://www.youtube.com/watch?v=UMVXnM3YgCs[/ame]

Birthday work out (June 2012)
[ame]http://www.youtube.com/watch?v=fhebjWVTekI[/ame]

1310 lbs leg press! (Back when all I cared about was pushing the weight and ignoring form and full range of motion >.<)
[ame]http://www.youtube.com/watch?v=91Hutqr7oJw[/ame]

Hoped you guys enjoyed the videos! Hopefully motivated you guys also!! The two other guys have never lifted before and decided to join us lifting. Ivan's 60+ year old dad also started lifting for the first time in his life.
Title: Re: iROwiki fitness challenge
Post by: Ergroilnin on March 29, 2013, 01:50:41 AM
So this is kinda embarassing and I am fine with getting flamed and trolled but hell... I am having problem with overeating atm... I used to be at like 85 kgs, in last year I managed to get to 66 kg but since then I lost my GF, best friend moved away, there are final exams coming soon and since I live in middle Europe, I'm probably never getting summer again (fucking europe forgot how to spring, even today atm we're having snow blizzard outside...) I am kinda getting depressed and I can't go outside to do anything so I'm at home eating when I am bored. This got me back to 71 kg now and I really don't want to gain any more than this. Any ideas what to eat or what to do or something that could help me not to overeat?
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on March 29, 2013, 03:18:08 AM
Masturbate.
Title: Re: iROwiki fitness challenge
Post by: Ergroilnin on March 29, 2013, 03:53:05 AM
My dick would hurt from fappin that much.
Title: Re: iROwiki fitness challenge
Post by: Sera on March 29, 2013, 04:36:49 AM
start drinking a lot more water, make it into herbal tea (but not mint) or get some of the flavor packet things if you're not good about just drinking straight up water. replacing some snacks with water is usually pretty good for cutting idle appetite.

stay distracted, you can't think about doing things if you don't have time to think about them.

make sure you are getting appropriate sunlight, snow is probably keeping you inside more, and causing you to bundle up when you are outside, body needs a certain amount of real sunlight in order to regulate mood. regardless of all the other shit that happened, the snow keeping you in more may be tricking your body into thinking the days are getting shorter, winter is coming, gotta bulk up.
Title: Re: iROwiki fitness challenge
Post by: Ergroilnin on March 29, 2013, 05:22:22 AM
I am already drinking about 6 litres of water per day :/
Title: Re: iROwiki fitness challenge
Post by: Blueness on March 29, 2013, 05:23:11 AM
You could try some fibery stuff, carrots, celery.
Title: Re: iROwiki fitness challenge
Post by: Rumm on March 29, 2013, 07:34:05 AM
Quote from: Ergroilnin;1345476
I am already drinking about 6 litres of water per day :/

Nothing replaces getting a life.  Join a gym, a fitness club (dance, martial arts, frisbee golf, whatever suits your interest).  In the end if you want to stop gaining weight and being unhappy you have to kick your own ass out of bad habits (like saying 'no that won't work all the time').  Also be sure to eat a damm good breakfast.  That makes me cheery for most the day.

Fitnes question:  SO most lifting exercises I've heard of stress not lifting every day, and doing cardio on the days in between (with 1 off day).  Is the cardio counter productive to gaining muscle?  Like should or...could I even lift 5 days a week? (rotating muscle groups)?  Or maybe 4 days on 3 days off (alternating)?
Title: Re: iROwiki fitness challenge
Post by: Acolyte on March 29, 2013, 02:44:24 PM
Or just mentally control yourself to eat less. The best way to do this is get addicted to a game like RO and do stuff in game that keeps your mind off food for a long time :)
Title: Re: iROwiki fitness challenge
Post by: tarka on March 29, 2013, 05:12:05 PM
Quote from: Ergroilnin;1345456
So this is kinda embarassing and I am fine with getting flamed and trolled but hell... I am having problem with overeating atm... I used to be at like 85 kgs, in last year I managed to get to 66 kg but since then I lost my GF, best friend moved away, there are final exams coming soon and since I live in middle Europe, I'm probably never getting summer again (fucking europe forgot how to spring, even today atm we're having snow blizzard outside...) I am kinda getting depressed and I can't go outside to do anything so I'm at home eating when I am bored. This got me back to 71 kg now and I really don't want to gain any more than this. Any ideas what to eat or what to do or something that could help me not to overeat?

supplement vitamin d, seriously. take it in pills, it might help with your mood. if you're hungry, eat...just watch what you eat. i guarantee you if your meals are extremely lean meats(chicken breast, pork tenderloin, 93/7 beef etc..) with a lot of fibrous veg(broccoli, cauliflower, peas) and you have normal carb souces(stuff like potatoes and beans, things that fill you up gram for gram, not liquid cals and sugary stuff...and i dont say that becaues sugar is bad, i say it because foods with sugars typically have miserable macros), you're not going to get fat unless your metabolism is completely retarded.


and if you seriously want a change in your life, stop being a bitch. and i mean that, you come across as an absolute vagina. "WAHH ITS TOO COLD TO GO OUTSIDE". no it isn't. if i can go surfing during a storm in north shore Massachusetts in february, you can go for a walk in inland europe in april, alright? or do some burpees, plyometrics, or calisthenics in your room instead of eating. and quit making excuses.


Quote from: Rumm;1345503
Quote from: Ergroilnin;1345476
I am already drinking about 6 litres of water per day :/

Nothing replaces getting a life.  Join a gym, a fitness club (dance, martial arts, frisbee golf, whatever suits your interest).  In the end if you want to stop gaining weight and being unhappy you have to kick your own ass out of bad habits (like saying 'no that won't work all the time').  Also be sure to eat a damm good breakfast.  That makes me cheery for most the day.

Fitnes question:  SO most lifting exercises I've heard of stress not lifting every day, and doing cardio on the days in between (with 1 off day).  Is the cardio counter productive to gaining muscle?  Like should or...could I even lift 5 days a week? (rotating muscle groups)?  Or maybe 4 days on 3 days off (alternating)?
you can lift 7 days a week if you want, the question comes down to how your body reacts to it. if you really want to put on muscle, a 5 day split isn't ideal. you're better going 3-4 days a week and hitting heavy compounds with multiple muscle groups a day(phat/push pull legs/5x5/etc..) the only caveat to going more than 4 days a week on a heavy compound routine is to make sure you're eating and sleeping enough so you actually see gains. if you're not resting and eating properly, no amount of lifting is going to make you grow. fact is, some peoples bodies recover slower, and they're much better off with less gym days per week.




@omna, gl with the cut, brah. i skimmed through the vids looking for you. some nice lifts in there, brother.
Title: Re: iROwiki fitness challenge
Post by: Scyber on March 30, 2013, 02:31:39 PM
^ read tarka's post and ignore everyone else

Quote from: Rumm;1345503
Quote from: Ergroilnin;1345476
I am already drinking about 6 litres of water per day :/


Nothing replaces getting a life.  Join a gym, a fitness club (dance, martial arts, frisbee golf, whatever suits your interest).  In the end if you want to stop gaining weight and being unhappy you have to kick your own ass out of bad habits (like saying 'no that won't work all the time').  Also be sure to eat a damm good breakfast.  That makes me cheery for most the day.

Fitnes question:  SO most lifting exercises I've heard of stress not lifting every day, and doing cardio on the days in between (with 1 off day).  Is the cardio counter productive to gaining muscle?  Like should or...could I even lift 5 days a week? (rotating muscle groups)?  Or maybe 4 days on 3 days off (alternating)?

cardio is only counter productive to muscle gains if you can't eat enough to be at a surplus with the cardio included
cardio does negatively impact strength gains though
Title: Re: iROwiki fitness challenge
Post by: Scyber on April 12, 2013, 09:30:33 PM
[ame]http://www.youtube.com/watch?v=eq-8NXeOxIk[/ame]
Title: Re: iROwiki fitness challenge
Post by: I Hate Anime on April 13, 2013, 05:37:03 PM
thoughts on casein vs whey?

from my understanding whey is good directly after or before workouts. casein is something youd use before you go to bed or when you know its going to be a while before you can eat again.
Title: Re: iROwiki fitness challenge
Post by: tarka on April 13, 2013, 05:57:11 PM
essentially you're right:  caesin is slow digesting, whey is faster digesting
Title: Re: iROwiki fitness challenge
Post by: Scyber on April 13, 2013, 06:58:45 PM
Quote from: I Hate Anime;1349334
thoughts on casein vs whey?

from my understanding whey is good directly after or before workouts. casein is something youd use before you go to bed or when you know its going to be a while before you can eat again.


It doesn't matter because of how the human digestion system works. The "anabolic window" is six hours before/after lifting and may actually have no positive impact.

Tl;dr just eat something

You can easily make pudding with casein though
Title: Re: iROwiki fitness challenge
Post by: I Hate Anime on April 14, 2013, 12:13:04 PM
any idea on how many shakes/day i should avoid? does it matter? right now im at two (morning and night) but because i feel like i dont eat enough i might start drinking more or doubling the scoops.

edit: regarding casein i heard that its better than whey at night simply because it keeps your body digesting. something about it lessening the amount of time your body is "starving".
Title: Re: iROwiki fitness challenge
Post by: Dishonru on April 14, 2013, 12:45:42 PM
doesn't really matter, you can fast 20 hours per day and eat 4 and get similar/the same gains
Title: Re: iROwiki fitness challenge
Post by: Scyber on April 14, 2013, 03:49:54 PM
Quote from: Dishonru;1349419
doesn't really matter, you can fast 20 hours per day and eat 4 and get similar/the same gains


absolutely no benefit shown from more meals, so you don't need to put similiar

the casein thing is just to make you buy casein. The body digests over such a large period of time that taking a shake before sleeping is a waste of time and money
Title: Re: iROwiki fitness challenge
Post by: Omna on April 14, 2013, 09:40:56 PM
Hitting up Gold's Gym in Venice Beach, CA on June 15th to do PRs on bench/squat/deadlifts! Swing by if you guys are in the area!!

My goals:
275 bench
365 squat
455 deadlift
Title: Re: iROwiki fitness challenge
Post by: Scyber on April 14, 2013, 10:12:04 PM
I really need to set some actual numbers on some of my goals

I hope moving to aus doesn't fuck with shit :(
Title: Re: iROwiki fitness challenge
Post by: Abby on April 14, 2013, 10:47:13 PM
(http://24.media.tumblr.com/tumblr_mb01o0ZOFR1qzezhmo1_1280.jpg)
Shaun's latest progress pic
Title: Re: iROwiki fitness challenge
Post by: freefall on April 15, 2013, 03:35:38 AM
Quote from: Scyber;1349438
Quote from: Dishonru;1349419
doesn't really matter, you can fast 20 hours per day and eat 4 and get similar/the same gains


absolutely no benefit shown from more meals, so you don't need to put similiar

the casein thing is just to make you buy casein. The body digests over such a large period of time that taking a shake before sleeping is a waste of time and money


what if i work out before sleeping, as in really late? i usually go home, drink a shake, eat a good meal, lounge around for a bit then crash. in the morning i drink another shake for recovery.
Title: Re: iROwiki fitness challenge
Post by: Scyber on April 15, 2013, 11:07:30 AM
Quote from: freefall;1349508
Quote from: Scyber;1349438
Quote from: Dishonru;1349419
doesn't really matter, you can fast 20 hours per day and eat 4 and get similar/the same gains


absolutely no benefit shown from more meals, so you don't need to put similiar

the casein thing is just to make you buy casein. The body digests over such a large period of time that taking a shake before sleeping is a waste of time and money


what if i work out before sleeping, as in really late? i usually go home, drink a shake, eat a good meal, lounge around for a bit then crash. in the morning i drink another shake for recovery.

you could just eat more

protein powder = convenience. it will never be superior at any point time

you're still absorbing protein you ate from a day or two ago tbh
Title: Re: iROwiki fitness challenge
Post by: Scyber on April 16, 2013, 08:03:07 PM
Quote from: Omna;1349481
Hitting up Gold's Gym in Venice Beach, CA on June 15th to do PRs on bench/squat/deadlifts! Swing by if you guys are in the area!!

My goals:
275 bench
365 squat
455 deadlift


I actually live in carson atm, but I might be in australia then :(
Title: Re: iROwiki fitness challenge
Post by: Omna on April 17, 2013, 02:35:28 AM
Quote from: Scyber;1349736
Quote from: Omna;1349481
Hitting up Gold's Gym in Venice Beach, CA on June 15th to do PRs on bench/squat/deadlifts! Swing by if you guys are in the area!!

My goals:
275 bench
365 squat
455 deadlift


I actually live in carson atm, but I might be in australia then :(


Lemme know if you are still in town then. I'd be great to do some PRs with you =)
Title: Re: iROwiki fitness challenge
Post by: Ergroilnin on April 17, 2013, 08:03:42 AM
So I finally got over my overeating problem and the summer started to kick in so I feel motivated and want to do something with my body so I can feel good. ATM I am sitting at 70kgs (173 cm) and about 17% body fat (Measured by professional weight) so I am pretty chubby after the winter and I am completely out of shape. I am not necessarily looking for best and fastest results so I don't plan on hitting the gym, I would rather workout at home, on a bicycle etc. I don't have much experience with workout programs so I am not sure where should I start. I suppose doing some cardio (running or something) for like 45 minutes a day for the first week to get myself started a bit would be a good idea but other than that I am lost. Should I just keep with cardio or should I start mixing in strength training as well? Or more precisely, is it better to just do whole body workouts or separating it per body parts?
Title: Re: iROwiki fitness challenge
Post by: Abby on April 17, 2013, 10:52:12 AM
Do strength training as early as possible. If you're bent on not going to a gym or buying any equipment, you can use body weight exercises like push-ups, planks, lunges, etc. to build/maintain strength.
Title: Re: iROwiki fitness challenge
Post by: Scyber on April 17, 2013, 02:30:00 PM
Quote from: Ergroilnin;1349785
So I finally got over my overeating problem and the summer started to kick in so I feel motivated and want to do something with my body so I can feel good. ATM I am sitting at 70kgs (173 cm) and about 17% body fat (Measured by professional weight) so I am pretty chubby after the winter and I am completely out of shape. I am not necessarily looking for best and fastest results so I don't plan on hitting the gym, I would rather workout at home, on a bicycle etc. I don't have much experience with workout programs so I am not sure where should I start. I suppose doing some cardio (running or something) for like 45 minutes a day for the first week to get myself started a bit would be a good idea but other than that I am lost. Should I just keep with cardio or should I start mixing in strength training as well? Or more precisely, is it better to just do whole body workouts or separating it per body parts?

do calisthenics if you are unable/unwilling to buy equipment/go to a gym

if you lose weight, but don't lift, you WILL lose muscle

so instead of being X weight and good looking, you'll be X weight and still skinny fat

You should really probably not do 45 minutes of cardio a day to start with unless you're already doing lots of cardio and you're used to it, or you're probably going to get overuse injuries

Start at ~20 minutes as much as you're comfortable with and then add time on
Title: Re: iROwiki fitness challenge
Post by: Scyber on April 18, 2013, 02:03:54 PM
[ame]http://www.youtube.com/watch?v=uJABZpTD5Mw[/ame]
Title: Re: iROwiki fitness challenge
Post by: Pantsu on April 18, 2013, 02:48:54 PM
Speaking of equipment, what are some recommended cages/racks? Price isn't really a big deal, since I would rather not die due to some cheap crap breaking.
Title: Re: iROwiki fitness challenge
Post by: Omna on April 19, 2013, 12:01:51 AM
Quote from: Scyber;1349981
http://www.youtube.com/watch?v=uJABZpTD5Mw


Not sure if trolling... lol!
Title: Re: iROwiki fitness challenge
Post by: Scyber on April 19, 2013, 12:40:34 AM
Quote from: Omna;1350056
Quote from: Scyber;1349981
http://www.youtube.com/watch?v=uJABZpTD5Mw

Not sure if trolling... lol!

I wish these people were trolling...

Have you seen the rest of the videos on my youtube? rofl
Title: Re: iROwiki fitness challenge
Post by: Acolyte on April 19, 2013, 03:30:25 PM
Seems like you're having fun in Australia ;P
Title: Re: iROwiki fitness challenge
Post by: Sera on April 20, 2013, 07:20:09 PM
i'm kind of wondering if there's any thoughts on this article in the NYT

http://www.nytimes.com/2013/04/21/fashion/gyms-move-from-machines-to-fitness-playgrounds.html?pagewanted=all&_r=0

Quote
In the race to make space for so-called functional fitness training — which encourages people to push, pull, squat and generally move their bodies as they might naturally — the first machines out the door are usually the ones that lock the body in place, working a single muscle.

Adam Campbell, fitness director for the Men’s Health brand, wrote in an e-mail that machines like the leg press strengthen muscles, but asked: “What’s the real logic in sitting or laying down to train your legs?” Functional fitness is “far more bang for your buck” because it works multiple muscles simultaneously, he said, providing better overall strength and mobility, and a higher calorie burn.

Now when he sees people working the same muscle repeatedly on machines, the way he used to, he said: “I’m looking over and going: ‘I can’t believe that’s what you’re doing. That is so dumb.’ ”

just really unconvinced it's better than traditional workouts, seems like a lot higher chance for injury too
Title: Re: iROwiki fitness challenge
Post by: Abby on April 20, 2013, 09:15:07 PM
Crossfit gyms strike me as places filled with "low-tech," but nonetheless highly-specialized pieces of equipment. For example, I've always thought that the tire flipping thing they like to show in videos is kind of ridiculous when you consider that 420+ lb tires probably don't come standard for most gyms because 1) it takes up a huge amount of space to do tire flipping vs say, deadlifts and 2) they cost thousand (http://www.govliquidation.com/auction/view?auctionId=5228821#auction_tabs)s, apparently.

I don't think there's anything that makes "functional" fitness any better than traditional fitness so long as people realize that free weights > machines. That said, I'm pretty sure you can achieve very similar (if not better) results doing compound movements with dumbbells and barbells.

Your risk of injury is probably about the same as any other exercise where you care more about numbers than form, though Crossfit pull-ups look really weird.

TL;DR: long live traditional free weights.
Title: Re: iROwiki fitness challenge
Post by: Scyber on April 20, 2013, 11:06:31 PM
Machines are actually usually garbage because they force movement along the wrong path

Machines can have an equal outcome bodybuilding wise at the expense of greater time, but won't have other benefits such as skeletal strength increase
Title: Re: iROwiki fitness challenge
Post by: Scyber on April 22, 2013, 12:28:57 AM
I would suck a dick for a power sled or w/e you girls like

I'm going to max out on a lift this week. WHO WANTS TO SEE WHAT?
Title: Re: iROwiki fitness challenge
Post by: Omna on April 22, 2013, 07:06:24 PM
Do it!!

I just deadlifted 420 lbs the other day just to celebrate 4/20 lol!

Gonna try to bench 250 tonight!
Title: Re: iROwiki fitness challenge
Post by: Scyber on April 22, 2013, 08:04:52 PM
I'm getting bulking fat :(
I'm getting my friend to record tomorrow. You doing triples into singles?
Title: Re: iROwiki fitness challenge
Post by: Omna on April 23, 2013, 12:28:34 AM
Quote from: Scyber;1350712
I'm getting bulking fat :(
I'm getting my friend to record tomorrow. You doing triples into singles?


I've been on the 5/3/1 routine... so I usually do a certain weight, 225 for example, and try to do 1 clean rep for 3 sets. Then do 5x10 with 50-60% of whatever weight my heavy set was. I did 250 tonight, 1 rep for 3 sets, then did 170 5x10.

I feel you on the bulking fat... I'm still walking around with a gut for quiet some time now >.< I've been slowly walking down my macros and incorporating some low intensity cardio.
Title: Re: iROwiki fitness challenge
Post by: Scyber on April 23, 2013, 11:15:54 AM
haha, that's like a weird version of boring but big =p

I meant for maxing out though
Title: Re: iROwiki fitness challenge
Post by: Omna on April 23, 2013, 11:49:07 AM
For maxing out, once I warm up, I do singles up to max weight.

Bench: bar x 20, 95 x 10, 135 x 5, 185 x 1, 225 x 1, 250 x 1

Have you decided on your numbers for PRs? I'd be nice to have vids of us breaking PRs this summer.
Title: Re: iROwiki fitness challenge
Post by: Scyber on April 23, 2013, 12:19:47 PM
I want to get a 1200 total this year, but I'm completely torn between strength and looking good and cutting just FUCKS EVERYTHING UP
Title: Re: iROwiki fitness challenge
Post by: Omna on April 23, 2013, 01:19:20 PM
1200 would be extremely difficult if you were cutting. No strength and muscle growth when you cut calories. I had to check my ego at the door when I went on a 20 lbs cut last year. Did PHAT and was on a deficit the whole time. Lifted 60% of all lifts and kept 2-3 reps in the tank per set.
Title: Re: iROwiki fitness challenge
Post by: Scyber on April 23, 2013, 01:30:08 PM
Yeah, I'll barely make any things if I cut...which is the issue. It's either deal with some fat and bulk cleaner or just cut zzz
Title: Re: iROwiki fitness challenge
Post by: Laz on April 23, 2013, 04:46:02 PM
Is it weird that I'm cutting(down 7.5 so far) and I'm still breaking certain PRs? Everything else has remained the same - Nothing crazy but I'm just wondering when I'll hit the energy drain.
Title: Re: iROwiki fitness challenge
Post by: Scyber on April 23, 2013, 08:05:05 PM
It's volume that suffers while cutting and the growth of new muscle

If your physical max bench is 250 and you're benching 175 cutting...it isn't going to matter

Most initial strength adaptations are neurological

On that note, squat seems to fail first

[ame]http://www.youtube.com/watch?v=bJTtLRPR-c8[/ame]

I actually have no idea why I hyper extended at the top wtf
Title: Re: iROwiki fitness challenge
Post by: Omna on April 24, 2013, 03:26:40 AM
That shit was clean brah!! /no1
Title: Re: iROwiki fitness challenge
Post by: Scyber on April 24, 2013, 04:13:47 AM
probably going to run smolov jr since I didn't bench for about a year
Title: Re: iROwiki fitness challenge
Post by: Scyber on April 26, 2013, 03:04:41 AM
starting smolov jr on monday

I've been dealing with pretty shit shoulder pain for about a week since my buddy thought it was a good idea to almost dislocate my shoulder while teaching me some judo
Title: Re: iROwiki fitness challenge
Post by: Omna on April 26, 2013, 09:48:03 AM
about your shoulder... iknowthatfeelbro.jpg


I would advise to do a lot of warm up sets and to go maybe .5 to 1 inch closer on your grips. Also, mentally focus on "tucking" in your elbows as to not open your shoulder when you press.

I strained both knees from BJJ and tore an ACL too.
Title: Re: iROwiki fitness challenge
Post by: Scyber on April 26, 2013, 03:03:01 PM
I'm gonna try shoulder dislocations twice a day and lots of stretching
Title: Re: iROwiki fitness challenge
Post by: Scyber on April 29, 2013, 11:03:06 PM
(http://jimmysmithtraining.com/wp-content/uploads/2010/10/bulking_up-244x300.jpg)
pure muscle gains, I swear
Title: Re: iROwiki fitness challenge
Post by: tarka on April 30, 2013, 01:31:45 PM
DAMMIT LAYNE
Title: Re: iROwiki fitness challenge
Post by: Omna on May 04, 2013, 01:43:09 AM
Squats tomorrow!! /go
Title: Re: iROwiki fitness challenge
Post by: Scyber on May 04, 2013, 07:14:00 PM
I'm deloading because I've had no energy + sleeping all day every day if any free time is available

overreached for too long
Title: Re: iROwiki fitness challenge
Post by: Abby on May 08, 2013, 09:40:44 AM
k so I was going to save this for pic Friday, but not looking really ~*fabulous*~ today and doubt anything's going to change in the next three days:

I'm sort of in fitness limbo, though I've decided to shave off a couple of pounds (jk I'm making a second attempt at a flat stomach) after hitting my strength gain goals, more or less. The diet's pretty much in the bag, but I'm wondering how much and what type of cardio I can do to widen the deficit without negatively impacting strength too much. Don't want to have to drop 20lbs off of each lift after this is done.

I've been following SL 5x5 for about 3 months, and am currently doing 20 minutes of medium resistance/incline on the elliptical followed by about 10 minutes of walking after my lifts 4x a week. Rest days are pretty much just melting into the computer seat.

Stay on course? Switch it up? Am I doing it all wrong?
Title: Re: iROwiki fitness challenge
Post by: Laz on May 08, 2013, 01:04:38 PM
Do you have a dietary deficit goin atm? When was there a change in cardio? How much you planning on losin and in what time period? what have you lost since you started this new diet/cardio?

^def would help to come up with a good answer

You can cut and maintain/improve strength at the same time. just depends on dem der variables.
Title: Re: iROwiki fitness challenge
Post by: Abby on May 08, 2013, 02:45:02 PM
Currently at a 100-200kcal/day deficit, started about a week ago, projected weight loss to be about half a pound a week; not really in a hurry to lose weight, kind of just one of those "see if I can" deals because the belly pooch has always haunted me.

Before then, when I was looking to lift heavier, I was at a 100-200kcal/day surplus and gained about 3lbs in 3-ish months, though most of my body measurements stayed the same.

During that time, I cut cardio back to just walking for about 30 minutes a day. Now I'm starting the cardio back up to what I described before (20 minutes elliptical, 10 minute walk) in addition to lifting. Figure most of it is just diet, but I'm holding onto the small hope that I can increase fat burn while minimizing muscle loss.
Title: Re: iROwiki fitness challenge
Post by: Omna on May 08, 2013, 04:08:19 PM
Without getting too detailed or complicated since diet (calories, macros, etc) plays a major factor in maintaining lifts while continuing to burn fat/lose weight.

Either lower macros or add another session of cardio (low impact preferably).

Since you are already doing 5x5; maybe do a slight transition into 5/3/1 and 5x10 <-- could be the extra cardio ;)
Title: Re: iROwiki fitness challenge
Post by: Laz on May 08, 2013, 08:10:26 PM
Quote from: Omna;1352904


Either lower macros or add another session of cardio (low impact preferably).

Since you are already doing 5x5; maybe do a slight transition into 5/3/1 and 5x10 <-- could be the extra cardio ;)


I agree with an increase in activity. Take morning or evening walks. Cuttin more calories is more of a mental drain(usually affects physical) than just doin a bit more and you lose out on micros.  

Although i see nothing wrong with what you're currently doing.
Title: Re: iROwiki fitness challenge
Post by: Abby on May 09, 2013, 10:02:01 AM
Cool ty all

I'll stick with what I'm doing, then!
Title: Re: iROwiki fitness challenge
Post by: Scyber on May 09, 2013, 07:54:26 PM
[ame]http://www.youtube.com/watch?v=zS1wGRsUrjw[/ame]
Title: Re: iROwiki fitness challenge
Post by: tarka on May 09, 2013, 08:50:57 PM
osm sqwot
Title: Re: iROwiki fitness challenge
Post by: Scyber on May 09, 2013, 08:57:25 PM
haven't slept for like 30 something hours

went to gym good idea
Title: Re: iROwiki fitness challenge
Post by: freefall on May 12, 2013, 08:14:31 AM
(http://xc5.xanga.com/d9cf82f218330285041911/m227476805.jpg)

so yeah, two months in. still a twig but i've progressed a lot. i was about 127 when i started lifting, currently at 132.

could barely squat the bar when i started, now i'm up to 135 with two 45 lb plates on each side and it feels pretty awesome.

eating has been the most difficult part.
Title: Re: iROwiki fitness challenge
Post by: Scyber on May 12, 2013, 10:33:02 AM
keep at it and you'll get where you want in enough time!

I sometimes wish eating was difficult :(

I could eat a good 10k calories/day for a while and it'll get me nothing but fat
Title: Re: iROwiki fitness challenge
Post by: Dishonru on May 12, 2013, 11:25:19 AM
same, pretty naturally eat ridiculous excess calories
Title: Re: iROwiki fitness challenge
Post by: Omna on May 12, 2013, 03:42:48 PM
Just pulled my groin doing A2G 365 lbs squats... lulz!

Gotta hit 405 next month... snap city here I come!!

Quote from: Scyber;1353297
keep at it and you'll get where you want in enough time!

I sometimes wish eating was difficult :(

I could eat a good 10k calories/day for a while and it'll get me nothing but fat


Unlike you, I eat a fucking burrito and I gain 5 lbs over night. feelsbadman.jpg
Title: Re: iROwiki fitness challenge
Post by: Sera on May 12, 2013, 03:47:05 PM
(actually, what he was saying is that he is like you.)
Title: Re: iROwiki fitness challenge
Post by: Scyber on May 12, 2013, 10:39:40 PM
Nah, I would just eat 2 lbs of burritos. I'm tall and active, so I can eat more than most people
Title: Re: iROwiki fitness challenge
Post by: Omna on May 13, 2013, 12:45:52 AM
Quote from: Sera;1353337
(actually, what he was saying is that he is like you.)


I don't know what's real anymore!! >.<
Title: Re: iROwiki fitness challenge
Post by: Laz on May 14, 2013, 07:27:27 AM
Facebook meets xbox meets fitness. Could help in keepin some motivated, especially if you are an achievement whore.

https://www.fitocracy.com/home/

enjoy!
Title: Re: iROwiki fitness challenge
Post by: Scyber on May 14, 2013, 09:56:25 AM
Quote from: Laz;1353497
Facebook meets xbox meets fitness. Could help in keepin some motivated, especially if you are an achievement whore.

https://www.fitocracy.com/home/

enjoy!

DO NOT TRY TO UNLEASH THE BEAST

(http://wowlof.files.wordpress.com/2012/08/scybear.png)
I actually have a fitocracy account, but it takes forever to enter shit and I didn't feel like setting up presaved workouts :(
Title: Re: iROwiki fitness challenge
Post by: Laz on May 14, 2013, 10:10:45 AM
haha lazy mutherfucker. But I agree on that. Excel ftw
Title: Re: iROwiki fitness challenge
Post by: Scyber on May 15, 2013, 08:48:58 AM
I found an old arm picture from high school...questioning why I even took it now hahaha
(http://i.imgur.com/kGzYi2J.png)
Title: Re: iROwiki fitness challenge
Post by: Beanie on May 15, 2013, 12:10:23 PM
Not sure if this is an end all be all but I've had knee problems since I stopped running competitively, and squats have always left me with pain for the next day or so, so I've been avoiding them. Are there any combination of excercises that I could substitute? It's weird because deadlifting doesn't affect me at all even though the pressure I feel on my knees is fairly similar to squatting.
Title: Re: iROwiki fitness challenge
Post by: Omna on May 15, 2013, 12:18:46 PM
Quote from: Beanie;1353665
Not sure if this is an end all be all but I've had knee problems since I stopped running competitively, and squats have always left me with pain for the next day or so, so I've been avoiding them. Are there any combination of excercises that I could substitute? It's weird because deadlifting doesn't affect me at all even though the pressure I feel on my knees is fairly similar to squatting.



Aside from other undisclosed injury/problems with your knee and body as a whole. There is a general misconception about knee pain associated with squats. Recent studies have not only confirmed but supported the notion that there are no correlations between causing pain/harm to the knees by doing squats.

I personally have had 2 knee surgeries, left knee had patella reconstruction and right knee had acl reconstruction, and have had no problems with squatting 400+ lbs. Though I will admit that it took a lot of time to not only mentally carry those weights but to work through the "growing" pains in strengthening my ailing knees back into shape.

Quote from: Scyber;1353639
I found an old arm picture from high school...questioning why I even took it now hahaha
(http://i.imgur.com/kGzYi2J.png)


Deeeem brah! How much D-bol did you take back in high school?!


Here's my girl arms:

(http://i135.photobucket.com/albums/q123/maraku25/598572_10151140993355756_987590121_n_zpsb75503ce.jpg) (http://s135.photobucket.com/user/maraku25/media/598572_10151140993355756_987590121_n_zpsb75503ce.jpg.html)
Title: Re: iROwiki fitness challenge
Post by: Scyber on May 15, 2013, 01:42:06 PM
Quote from: Beanie;1353665
Not sure if this is an end all be all but I've had knee problems since I stopped running competitively, and squats have always left me with pain for the next day or so, so I've been avoiding them. Are there any combination of excercises that I could substitute? It's weird because deadlifting doesn't affect me at all even though the pressure I feel on my knees is fairly similar to squatting.


squatting and deadlifting do not impact the knee in the same way (degree of knee flexion impacts everything)

fix your squat form if you're having pain lol

unless you mean DOMS...
Title: Re: iROwiki fitness challenge
Post by: akrat on May 16, 2013, 11:38:56 AM
arms, yes ?

well.

(http://i.imgur.com/ZqtXtzy.jpg)
Title: Re: iROwiki fitness challenge
Post by: Ankle Snare on May 17, 2013, 01:11:21 AM
that says tarka backwards. -squints-
wat.
Title: Re: iROwiki fitness challenge
Post by: tarka on May 20, 2013, 10:17:50 AM
Quote from: Ankle Snare;1353978
that says tarka backwards. -squints-
wat.


i am equally confused
Title: Re: iROwiki fitness challenge
Post by: Ankle Snare on May 20, 2013, 12:43:33 PM
it's kay, it's not as sexii as u
Title: Re: iROwiki fitness challenge
Post by: tarka on May 20, 2013, 03:39:15 PM
that picture is 9 years old. that's fucking weird.

what's your angle lol
Title: Re: iROwiki fitness challenge
Post by: akrat on May 20, 2013, 04:21:30 PM
ha ha ?? what :facepalm:

my angel is ... u
:kis:
Title: Re: iROwiki fitness challenge
Post by: Abby on May 20, 2013, 04:22:29 PM
What the hell is going on in this thread? These are not PR numbers.
Title: Re: iROwiki fitness challenge
Post by: Scyber on May 20, 2013, 04:43:18 PM
Quote from: Abby;1354492
What the hell is going on in this thread? These are not PR numbers.


my PR is....you <3?

ON A LIFTING NOTE: Starting something like texas or bill star, etc

heavy/light/medium weekly load

sadly debating dropping bench until my shoulder is healed :( pretty sure I could have gotten over 300 if my idiot friend didn't mess my shoulder up during mma shit
Title: Re: iROwiki fitness challenge
Post by: Omna on May 21, 2013, 06:39:08 PM
Just broke my Over Head Press PR today: 175 lbs!

feelsgoodman.jpg
Title: Re: iROwiki fitness challenge
Post by: Scyber on May 21, 2013, 06:50:13 PM
I managed to fit all my remaining icecream into todays macros starting my cut :D
Title: Re: iROwiki fitness challenge
Post by: Omna on May 22, 2013, 01:08:43 PM
As long as it fits your macros! lol
Title: Re: iROwiki fitness challenge
Post by: Scyber on May 22, 2013, 01:47:47 PM
delicious fucking macros
Title: Re: iROwiki fitness challenge
Post by: Flack on May 22, 2013, 02:39:49 PM
Has anyone on here sprained their wrist? I did it about 3 weeks ago playing rugby and since then it's healed enought to lift and have no discomfort with normal activities but when I do push-ups the flexation is so painful still. This is more of a pain when I'm doing burpees.

Anyone else had this problem and how long did it take for that flexation pain to disappear?
Title: Re: iROwiki fitness challenge
Post by: Omna on May 22, 2013, 03:49:57 PM
Just gotta work through the pain. Aches and pains from recovery sometimes last a few days to a few months. Nothing serious, just a nagging discomfort. Push through it, brah!
Title: Re: iROwiki fitness challenge
Post by: Scyber on May 22, 2013, 05:11:57 PM
Quote from: Flack;1354736
Has anyone on here sprained their wrist? I did it about 3 weeks ago playing rugby and since then it's healed enought to lift and have no discomfort with normal activities but when I do push-ups the flexation is so painful still. This is more of a pain when I'm doing burpees.

Anyone else had this problem and how long did it take for that flexation pain to disappear?


do pushups on your fists or on stands?
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on May 23, 2013, 03:03:00 AM
Why is it that every wiki poster has a medical problem or two? What does this mean? Are you real?

Quote from: akrat;1353898
arms, yes ?

well.

(http://i.imgur.com/ZqtXtzy.jpg)
Damn I missed not-tarka!

Was he funny, yes?
Title: Re: iROwiki fitness challenge
Post by: Tiberius on May 23, 2013, 10:18:39 AM
no
Title: Re: iROwiki fitness challenge
Post by: Laz on May 23, 2013, 10:32:54 AM
Quote from: Wabbit!;1354835
Why is it that every wiki poster has a medical problem or two? What does this mean? Are you real?

When you're active shit gets hurt/injured.

Pro tip: Never do facepulls in the gym for rear delts, guys. Every time I do them people ask me about them and start doing them/asking me about form. I JUST WANNA LIFT FFS
Title: Re: iROwiki fitness challenge
Post by: Abby on May 23, 2013, 11:17:32 AM
Never had anyone approach me about stuff (what? No one wants to ask me about my squat form?), thankfully-- except this one girl who wanted to trade 3lb dumbbells for my 15lb ones, saying, "Are those too heavy? Do you want to try something lighter?"
Title: Re: iROwiki fitness challenge
Post by: Omna on May 23, 2013, 11:24:18 AM
Quote from: Laz;1354874
Quote from: Wabbit!;1354835
Why is it that every wiki poster has a medical problem or two? What does this mean? Are you real?


When you're active shit gets hurt/injured.

Pro tip: Never do facepulls in the gym for rear delts, guys. Every time I do them people ask me about them and start doing them/asking me about form. I JUST WANNA LIFT FFS



Only gangsters do face pulls! /no1
Title: Re: iROwiki fitness challenge
Post by: Scyber on May 23, 2013, 11:32:37 AM
Quote from: Laz;1354874
Quote from: Wabbit!;1354835
Why is it that every wiki poster has a medical problem or two? What does this mean? Are you real?


When you're active shit gets hurt/injured.

Pro tip: Never do facepulls in the gym for rear delts, guys. Every time I do them people ask me about them and start doing them/asking me about form. I JUST WANNA LIFT FFS


Dude, I look so fucking mean that it took a kid three weeks to build up the courage to ask me if I took a pre-workout.

I found out yesterday that the guy who owns the house at the end of my block is a retired coach for powerlifting and weightlifting with olympic medal winners under his tutelage. He offered to train me and said I can use his massive gym in garage whenever I want.

I'M SUPPOSED TO BE MOVING SOON.
Title: Re: iROwiki fitness challenge
Post by: Dishonru on May 23, 2013, 04:52:12 PM
ENJOY IT WHILE IT LASTS

*still hasn't lifted a weight* :(
Title: Re: iROwiki fitness challenge
Post by: Scyber on May 23, 2013, 06:32:05 PM
weak, brah

start lifting

gonna regret it if you don't TELLING YOU FROM EXPERIENCE

(http://2.bp.blogspot.com/__v16ajx69Mw/SaiBnGK79-I/AAAAAAAAElw/S-M8jwINp48/s400/Fat+Guy.jpg)

turns into
(https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcQDk07LGngveSFgZTIQXj2Ffkm9BaI4XJ5BT0Oj-95ndGA0VFPwpg)
if you don't lift

sucks that every guy thinks he's a massive muscular beast underneath everything...and then lose what little muscle they have while dieting
Title: Re: iROwiki fitness challenge
Post by: Scyber on May 24, 2013, 09:18:14 PM
Quote from: Omna;1349481
Hitting up Gold's Gym in Venice Beach, CA on June 15th to do PRs on bench/squat/deadlifts! Swing by if you guys are in the area!!

My goals:
275 bench
365 squat
455 deadlift

I will be in California still for this

I'm thinking of deloading the week right before :D

pulled 445 today on an otherwise SHITTY workout

Quote from: Abby;1354885
Never had anyone approach me about stuff (what? No one wants to ask me about my squat form?), thankfully-- except this one girl who wanted to trade 3lb dumbbells for my 15lb ones, saying, "Are those too heavy? Do you want to try something lighter?"

please send me video of you squatting
Title: Re: iROwiki fitness challenge
Post by: Omna on May 25, 2013, 09:46:41 AM
Good to hear! I'll PM you the details a week prior.
Title: Re: iROwiki fitness challenge
Post by: Laz on May 28, 2013, 08:11:43 AM
Goal, for the year, fast approaches. Should be postin an update in a few weeks when I'm satified.
Title: Re: iROwiki fitness challenge
Post by: tarka on June 05, 2013, 10:28:02 AM
Im starting to cut again, who is on myfitnesspal? i need friends.
Title: Re: iROwiki fitness challenge
Post by: Abby on June 05, 2013, 11:04:53 AM
I am. Add me and you can totally not read my food diary.
Title: Re: iROwiki fitness challenge
Post by: Omna on June 05, 2013, 01:51:30 PM
I am as well but doing a crash diet for June >.<

Event update: June 15th

It's that time again! Get your mind and body right to PUSH IT TO THE LIMIT! Daddies will do work at Gold's while the ladies enjoy girl time at the beach. However, ladies are more than welcome to join in at the gym. Just remember we'll be paying for a day pass.

Breakfast -> Squat
Lunch -> Bench
Dinner - > Deadlift
Post Workout Meal

Macro friendly restaurants:
Denny's, Chipotle, Fuddruckers, Wendy's, Subway

We will coordinate car pooling once people confirm.

Gold's Gym
360 Hampton Drive, Venice, California 90291
Title: Re: iROwiki fitness challenge
Post by: Laz on June 05, 2013, 06:20:08 PM
Ite fuck it. This is a bit early but I was likin the tan/burn I got from fishing today and I'm proud of my new found delts.
(http://i44.tinypic.com/2nqcdpc.jpg)

Gonna prob cut until my lower abs really come in and then I'm done. More excited for my next bulk(gained about 10 lbs of lean mass this time around) than gettin abs...go figure.
Title: Re: iROwiki fitness challenge
Post by: Scyber on June 05, 2013, 09:57:06 PM
Quote from: Omna;1356788
I am as well but doing a crash diet for June >.<

Event update: June 15th

It's that time again! Get your mind and body right to PUSH IT TO THE LIMIT! Daddies will do work at Gold's while the ladies enjoy girl time at the beach. However, ladies are more than welcome to join in at the gym. Just remember we'll be paying for a day pass.

Breakfast -> Squat
Lunch -> Bench
Dinner - > Deadlift
Post Workout Meal

Macro friendly restaurants:
Denny's, Chipotle, Fuddruckers, Wendy's, Subway

We will coordinate car pooling once people confirm.

Gold's Gym
360 Hampton Drive, Venice, California 90291


naga you crash dieting before TRYING TO LIFT REALLY HEAVY THINGS?
Title: Re: iROwiki fitness challenge
Post by: Omna on June 05, 2013, 11:53:20 PM
Hard mode baby!!
Title: Re: iROwiki fitness challenge
Post by: Ergroilnin on June 06, 2013, 02:32:02 PM
So I was thinking about trying out the low carb high fat "diet" because the shit actually seems logical to me. I am not planning on some super strict form (like 20g of carb a day... that's kinda harsh), but I want to try it. Now the question is, from your experience or knowledge, is it worth it/working? I don't plan on gaining much muscle necessarily, I just want to lose weight.

So well if it is working, any tips on what to eat? I of course read lots of stuff so I know I am supposed to eat things like tons of meat, eggs, quality fat, vegetables. The bigger problem is that I don't have much idea what to eat as a whole meal for example lunch: I cook myself some delicious chicken, now what? I am used to eat cooked pasta/potatoes with it, but those don't exactly fit the LCHF, so any tips?

BTW, I still have problems with "rewarding" myself with junk food from time to time, so I am also looking for something to substitute. Of course things like vegetables, olives, nuts are great for "snacking" if I am craving, but I also want something else. I was thinking about chocolate. Dark chocolate to be exact, 85% of cocoa and more. I read that giving myself a little from time to time (like two squares or something) is actually also helpful. Any thoughts on this?

And last thing, is it actually really good (not in magical way, just a lil helpful in long-term) to have myself a cup a black coffee (no sweeteners'n shit, maybe a cream for the fat part of the diet) and a tablespoon of olive oil a day? If it is then is there any ideal time to get them? I would be having the coffee in the mornings of course, but is there any ideal time for the oil?
Title: Re: iROwiki fitness challenge
Post by: Abby on June 06, 2013, 03:24:16 PM
Quote from: Ergroilnin;1356914
So I was thinking about trying out the low carb high fat "diet" because the shit actually seems logical to me. I am not planning on some super strict form (like 20g of carb a day... that's kinda harsh), but I want to try it. Now the question is, from your experience or knowledge, is it worth it/working? I don't plan on gaining much muscle necessarily, I just want to lose weight.

So well if it is working, any tips on what to eat? I of course read lots of stuff so I know I am supposed to eat things like tons of meat, eggs, quality fat, vegetables. The bigger problem is that I don't have much idea what to eat as a whole meal for example lunch: I cook myself some delicious chicken, now what? I am used to eat cooked pasta/potatoes with it, but those don't exactly fit the LCHF, so any tips?

Chop up veggies into small pieces so they mimic carbs in shape/bulk-- which also makes them cook faster and easier to eat-- and season them well. I personally like zucchini/squash and mushrooms sauteed  with a little bit of olive oil, salt, and pepper. Sometimes I'll cook down a head of napa cabbage and mix it with some ground meat (typical dumpling filling, without the wrapper).

Quote
BTW, I still have problems with "rewarding" myself with junk food from time to time, so I am also looking for something to substitute. Of course things like vegetables, olives, nuts are great for "snacking" if I am craving, but I also want something else. I was thinking about chocolate. Dark chocolate to be exact, 85% of cocoa and more. I read that giving myself a little from time to time (like two squares or something) is actually also helpful. Any thoughts on this?
To be honest, I could never substitute junk food  cravings-- I usually end up eating a "healthy" snack to try to stave it  off, but just cave and eat what I originally wanted anyways. If I really  want chocolate cake, I'll eat that cake, budget the kcals, and move  on. Combined with simply, you know, resisting the cravings every so often, it's saved me a lot of calories in the long run.

Quote
And last thing, is it actually really good (not in magical way, just a  lil helpful in long-term) to have myself a cup a black coffee (no  sweeteners'n shit, maybe a cream for the fat part of the diet) and a  tablespoon of olive oil a day? If it is then is there any ideal time to  get them? I would be having the coffee in the mornings of course, but is  there any ideal time for the oil?
Don't over-complicate things.

Meal timings are pretty much irrelevant. Coffee works as an appetite suppressant for some, and not for others. You'll probably use a tablespoon of olive oil to cook up whatever you plan to eat throughout the day.

In the end, you have to be seriously count kcals and find a diet that you can stick  to without binging, regardless of overall carb intake or olive oil timing.
Title: Re: iROwiki fitness challenge
Post by: Scyber on June 06, 2013, 03:48:33 PM
Are you actually doing a ketogenic diet or just lowering your carbs? Those are two very different things.

Do you want to lose weight or fat?
Title: Re: iROwiki fitness challenge
Post by: Omna on June 06, 2013, 05:35:22 PM
Haven't eaten in 14 hours and only consumed 1200 calories yesterday. I was able to deadlift 425 lbs today. Deload next week and hopefully break my PR of 455 lbs at Gold's Gym. Fuark... starting cardio next week too T_T
Title: Re: iROwiki fitness challenge
Post by: Laz on June 06, 2013, 06:51:06 PM
Quote from: Omna;1356933
Haven't eaten in 14 hours and only consumed 1200 calories yesterday. I was able to deadlift 425 lbs today. Deload next week and hopefully break my PR of 455 lbs at Gold's Gym. Fuark... starting cardio next week too T_T


It hurt to read this. wut in ze fuck.
Title: Re: iROwiki fitness challenge
Post by: tarka on June 06, 2013, 07:32:10 PM
Quote from: Omna;1356933
Haven't eaten in 14 hours and only consumed 1200 calories yesterday. I was able to deadlift 425 lbs today. Deload next week and hopefully break my PR of 455 lbs at Gold's Gym. Fuark... starting cardio next week too T_T


CONGRATS BRAH. NOW GO EAT.



and gj laz, ab veins are coming in, that's always a good sign
Title: Re: iROwiki fitness challenge
Post by: Scyber on June 06, 2013, 10:21:17 PM
I'm hoping to break my 135lb deadlift max
Title: Re: iROwiki fitness challenge
Post by: Ergroilnin on June 06, 2013, 10:55:14 PM
Quote from: Scyber;1356923
Are you actually doing a ketogenic diet or just lowering your carbs? Those are two very different things.

Do you want to lose weight or fat?


Lowering the carbs. And i would like to lose both actually tho i wanna lose fat mainly.
Title: Re: iROwiki fitness challenge
Post by: Omna on June 07, 2013, 01:56:55 AM
Quote from: Laz;1356940
Quote from: Omna;1356933
Haven't eaten in 14 hours and only consumed 1200 calories yesterday. I was able to deadlift 425 lbs today. Deload next week and hopefully break my PR of 455 lbs at Gold's Gym. Fuark... starting cardio next week too T_T


It hurt to read this. wut in ze fuck.


I know man. I can't believe I'm actually doing one of these crash diets. Drastic times calls for drastic measures lol! I hope in a few months I can laugh at myself for being so ignorant... hopefully you guys can flame me should this diet back fire on me.

Quote from: tarka;1356946
Quote from: Omna;1356933
Haven't eaten in 14 hours and only consumed 1200 calories yesterday. I was able to deadlift 425 lbs today. Deload next week and hopefully break my PR of 455 lbs at Gold's Gym. Fuark... starting cardio next week too T_T


CONGRATS BRAH. NOW GO EAT.



and gj laz, ab veins are coming in, that's always a good sign


I rewarded myself with half an order of carne asada fries minus the sour cream and avocado. I also drank a bottle of corona with it /gg

Quote from: Laz;1356827
Ite fuck it. This is a bit early but I was likin the tan/burn I got from fishing today and I'm proud of my new found delts.
(http://i44.tinypic.com/2nqcdpc.jpg)

Gonna prob cut until my lower abs really come in and then I'm done. More excited for my next bulk(gained about 10 lbs of lean mass this time around) than gettin abs...go figure.



Dem veins! Looking shredded brah! Keep it up Laz!!
Title: Re: iROwiki fitness challenge
Post by: Laz on June 07, 2013, 05:37:27 AM
Quote from: Omna;1356974


I know man. I can't believe I'm actually doing one of these crash diets. Drastic times calls for drastic measures lol! I hope in a few months I can laugh at myself for being so ignorant... hopefully you guys can flame me should this diet back fire on me.



I will stand prepared with flamethrower in hand.

I appreciate the words of support, good sirs! I know everybody has different goals but keep at em- I remember the start of this thread and everybody has really improved/helped each other.

Is it sad that this thread makes me a lil proud of our RO community?
Title: Re: iROwiki fitness challenge
Post by: Scyber on June 07, 2013, 01:43:50 PM
aserwerhwerfjwekr stupid thing deleting spaces too tired to fix

crash diets always ended up worse than I started on them, but I fucking apparently blow dick at getting lean

gotten fat cutting for 12 months cya
Title: Re: iROwiki fitness challenge
Post by: Scyber on June 08, 2013, 04:03:15 PM
What time in the morning is stuff goings start?
Title: Re: iROwiki fitness challenge
Post by: Omna on June 08, 2013, 04:33:24 PM
I'm gonna say around 9-10ish. I'll PM you my number right before we leave that morning so we can coordinate party invite.
Title: Re: iROwiki fitness challenge
Post by: Scyber on June 09, 2013, 09:37:14 PM
I'm actually curious what I can pull with chalk/belt

I've only ever lifted completely raw

laziness, not morality or anything of the like lol
Title: Re: iROwiki fitness challenge
Post by: Omna on June 10, 2013, 12:25:34 AM
Should be great lifts with gear. We'll have a couple of belts, straps, wraps, and chalk for the day. My numbers last week were:

255 Bench          (275 for next Saturday)
335 Squat          (365 for next Saturday)
425 Deadlift        (455 for next Saturday)
Title: Re: iROwiki fitness challenge
Post by: Abby on June 12, 2013, 09:45:21 AM
Some guy finished a 21-day 5,000kcal/day "challenge" and got some interesting results (http://live.smashthefat.com/5000-calorie-challenge-day-21/) (i.e., he didn't gain nearly as much as was projected). Details on his diet here (http://www.huffingtonpost.co.uk/sam-feltham/my-5000-calorie-experiment_b_3350869.html). As a side note: he puts himself at a "moderate activity level," says he cycles 3x a week for 40 minutes and does strength training, but doesn't describe the intensity of either activity, or give details on how much he's up and about when he's not in the gym.

I'm not sure if this points to anything as damning as "see? Carbs are evil" or maybe more like "calorie estimates on certain food types are inaccurate," or even "he ain't got the bloats/glycogen stores." I know I've never been able to adhere to a low-carb diet because I get cranky as hell and lightheaded by day 3.
Title: Re: iROwiki fitness challenge
Post by: Laz on June 12, 2013, 10:47:44 AM
^ So many unknowns to this equation but its believable/possible.
Title: Re: iROwiki fitness challenge
Post by: Omna on June 12, 2013, 12:14:54 PM
^ I've seen first hand that carbs are NOT the enemy. My friend went from 240 lbs down to 140 lbs for a bodybuilding competition and was eating anywhere from 200-400 grams of carbs a day. Though there is a technique to this diet, cutting carbs is not the reason for weight lost. It's just sheer calorie deficit that will cause weight lost and not just "water lost".
Title: Re: iROwiki fitness challenge
Post by: Laz on June 12, 2013, 12:25:22 PM
I know that carbs are not the enemy. I'm carb cycling right now and on high days I'm eating almost 400g and never go below 220g haha

I was concentrating more on just the 5k cals per day aspect
Title: Re: iROwiki fitness challenge
Post by: Abby on June 12, 2013, 01:33:06 PM
n=1 is probably the biggest flaw, but also there's also some evidence that the amount of kcal that actually contribute to weight gain varies from macro to macro because our bodies are not bomb calorimeters (most of us, at least). Most famous case would probably be the almond study (http://ajcn.nutrition.org/content/96/2/296.abstract) where scientists found that almonds yield about 30% fewer calories than originally thought due to unabsorbed fats.

I wouldn't be surprised at all if his "5,000 kcals" was considerably lower, especially since he seems to be eating exclusively whole foods, along with underestimating his activity levels.
Title: Re: iROwiki fitness challenge
Post by: Omna on June 12, 2013, 02:28:44 PM
You guys are right. There isn't really a cut and paste equation for weight lost since our bodies varies so much.

I personally believe in cycling carbs to prevent your body from getting used to a certain amount and stalling weight lost. I found that gradually "walking" down your carb intake by 15-20g once weight lost stalls is the best way. Detailed tracking of food consumption is a must for this technique as to not have a 3rd variable that could derail progress.

Ex: Giving that all calorie intake is dialed in and calorie deficit is accounted for. (losing 1-2 lbs a week)

My first 6 week cut:

200g carbs 200g protein 60g fat Week 1 @ 200 lbs
185g carbs 200g protein 60g fat Week 3 @ 196 lbs
170g carbs 200g protein 60g fat week 5 @ 192 lbs
155g carbs 200g protein 60g fat week 7 @ 190 lbs

My second 6 week cut: Just added cardio after each work out (200 calories from treadmill)

200g carbs 200g protein 60g fat Week 1 @ 188 lbs
185g carbs 200g protein 60g fat Week 3 @ 186 lbs
170g carbs 200g protein 60g fat week 5 @ 184 lbs
155g carbs 200g protein 60g fat week 7 @ 182 lbs

Once you start losing in excess of 15-20 lbs. I found that an increase of cardio ( more 200 calorie sessions or upping each session to 300, 400, etc) and walking down fat from 60, 50, 40, down to 30 helped get under 10% body fat. During this phase is when pure dedication is needed and not everyone who lift weights for recreational can achieve.
Title: Re: iROwiki fitness challenge
Post by: Scyber on June 12, 2013, 09:12:32 PM
Quote from: Abby;1357639
n=1 is probably the biggest flaw, but also there's also some evidence that the amount of kcal that actually contribute to weight gain varies from macro to macro because our bodies are not bomb calorimeters (most of us, at least). Most famous case would probably be the almond study (http://ajcn.nutrition.org/content/96/2/296.abstract) where scientists found that almonds yield about 30% fewer calories than originally thought due to unabsorbed fats.

I wouldn't be surprised at all if his "5,000 kcals" was considerably lower, especially since he seems to be eating exclusively whole foods, along with underestimating his activity levels.

what

nobody serious ignores the thermic effect of food

it's a known fact that bodybuilders gain less weight due to the super high protein intake

processed foods are absorbed easier, etc

also certain people tend to just counteract high carb intake - for instance, I burn up when I eat big meals instead of storing it as fat + glycogen stores
Title: Re: iROwiki fitness challenge
Post by: Abby on June 12, 2013, 09:31:32 PM
It's not even just thermogenics-- some of the macros people think are in foods aren't actually bioavailable. Almonds ended up being less calorically-dense because people were pooping out the fat (more fun with Alli I bet)
Title: Re: iROwiki fitness challenge
Post by: Scyber on June 12, 2013, 09:43:03 PM
thought of that stuff makes me sick :(
Title: Re: iROwiki fitness challenge
Post by: Scyber on June 14, 2013, 02:37:12 AM
I think I'm going to cut calories 200 and see how fast I drop weight
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on June 16, 2013, 04:57:55 AM
I'm just pissed I can't eat more than 12 egg whites a day. Hard boiled eggs make me nauseous now. Eating raw eggs for so long felt like finding princess peach in the first castle but scientists have to butt-in on everything.

Quote from: Laz;1354874
Quote from: Wabbit!;1354835
Why is it that every wiki poster has a medical problem or two? What does this mean? Are you real?

When you're active shit gets hurt/injured.
 
You didn't get my point but nice veins brah!
Title: Re: iROwiki fitness challenge
Post by: Scyber on June 16, 2013, 04:49:45 PM
I HAVE NO MEDICAL PROBLEMS

hand works again
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on June 16, 2013, 06:20:14 PM
Why do I never recover from Legs day?
 On a side note : Show me how you squat Abby!
Title: Re: iROwiki fitness challenge
Post by: Abby on June 16, 2013, 06:34:58 PM
Quote from: Wabbit!;1358091
On a side note : Show me how you squat Abby!
Okay, well, since both you and Shaun asked:
(http://public-domain.zorger.com/more-nonsense/cartoon-toad-man-playing-with-bugs-spiders-squat-man-toys.gif)

In other news: any moves to target the calves more? Keep hearing about Bulgarian split squats, but it seems like any space I can do them at is taken up by someone.
Title: Re: iROwiki fitness challenge
Post by: Scyber on June 17, 2013, 12:24:36 AM
calf raises

seated and standing
Title: Re: iROwiki fitness challenge
Post by: Omna on June 17, 2013, 01:26:06 AM
Quote from: Scyber;1358115
calf raises

seated and standing


Pretty much. I prefer light weight to emphasize more on the range of motion and squeeze at the top.
Title: Re: iROwiki fitness challenge
Post by: Scyber on June 18, 2013, 09:23:42 PM
so I appear to be dropping 3lbs/week...going to up calories slightly
Title: Re: iROwiki fitness challenge
Post by: Omna on June 19, 2013, 12:01:25 PM
Just get shredded brah! lulz

Still on my crash diet and hit my PR numbers:

275 bench
365 squat
455 deadlift

But I haven't slept longer than 3 hours a night since the crash diet.
Title: Re: iROwiki fitness challenge
Post by: Scyber on June 22, 2013, 09:15:00 PM
obesity is now a disease apparently

I'm done living on this planet

ALSO GRATS ON PRS MOTHER FUCKER

new goals after getting your 8 pack?
Title: Re: iROwiki fitness challenge
Post by: Omna on June 23, 2013, 03:41:15 AM
8 pack my ass! I think I'm forever cursed with a beer belly T_T

BUT I started Smolov for squats and Smolov Jr for bench. Trying to break 405 for squats and 315 bench this year.

If obesity is a disease and I've been labeled over weight by online body fat calculators thne idontwantoliveonthisplanetanymore.jpg
Title: Re: iROwiki fitness challenge
Post by: Scyber on June 23, 2013, 03:20:10 PM
bro you gave up the eight pack dream

...don't worry...people prefer a keg over a 6 pack at a party

I'm gonna smolov the fuck out of everything after my cut is over

running 5/3/1 to hopefully put on some strength while cutting MAYBE PROBABLY NOT MAYBE
Title: Re: iROwiki fitness challenge
Post by: The Jesus on June 23, 2013, 06:50:55 PM
Quote from: Scyber;1358928
obesity is now a disease apparently

I'm done living on this planet


"There was no fat people in concentration camps."

Also, I've always heard that concentrating on calves is unnecessary.  Confirm/deny?
Title: Re: iROwiki fitness challenge
Post by: Scyber on June 23, 2013, 08:36:29 PM
unnecssary...for?
Title: Re: iROwiki fitness challenge
Post by: The Jesus on June 23, 2013, 10:45:45 PM
Quote from: Scyber;1359104
unnecssary...for?


For anything.  The reasoning I've been told is that too many other compound exercises work them just fine and isolation calf exercises are therefore unnecessary.  Just wondering what you thought about that.
Title: Re: iROwiki fitness challenge
Post by: Scyber on June 23, 2013, 11:52:11 PM
that just isn't true if you want your calves to grow lol

you can look @ any olympic lifter and look at their tiny ass calves and they do all the compounds that influence the calves
Title: Re: iROwiki fitness challenge
Post by: Omna on June 24, 2013, 02:58:55 AM
Quote from: Scyber;1359006
running 5/3/1 to hopefully put on some strength while cutting MAYBE PROBABLY NOT MAYBE



I did that during a 12 week cut. Add 5x10 after you do the 5/3/1 =)
Title: Re: iROwiki fitness challenge
Post by: The Jesus on June 24, 2013, 01:32:40 PM
Quote from: Scyber;1359125
that just isn't true if you want your calves to grow lol

you can look @ any olympic lifter and look at their tiny ass calves and they do all the compounds that influence the calves


*adds calf lift to routine*
Title: Re: iROwiki fitness challenge
Post by: Scyber on June 24, 2013, 02:03:58 PM
I did a full run of starting strength and didn't touch calves...got huge fucking legs and my calves were 100% the same size lol

I've put on an inch and a half on my calves from direct work since then
Title: Re: iROwiki fitness challenge
Post by: Abby on June 24, 2013, 02:56:14 PM
Gotta get those calves shaped up for those 4" stilettos.
Title: Re: iROwiki fitness challenge
Post by: Scyber on June 25, 2013, 06:07:37 PM
Quote from: Omna;1359139
Quote from: Scyber;1359006
running 5/3/1 to hopefully put on some strength while cutting MAYBE PROBABLY NOT MAYBE



I did that during a 12 week cut. Add 5x10 after you do the 5/3/1 =)


doing it for strength

you aren't even supposed to do + reps if you do boring but big lol

YOU THINK I'M GONNA GROW AT THIS STAGE AT THIS DEFICIT BRAH?
Title: Re: iROwiki fitness challenge
Post by: Ralis on June 29, 2013, 10:59:58 PM
This thread:

(http://cdn.iwastesomuchtime.com/6282013114486.jpg)

:3
Title: Re: iROwiki fitness challenge
Post by: Abby on June 30, 2013, 04:09:09 PM
A noble endeavor.
Title: Re: iROwiki fitness challenge
Post by: Scyber on July 01, 2013, 01:08:55 AM
huhu
huhuhuhu
Title: Re: iROwiki fitness challenge
Post by: tarka on July 04, 2013, 09:23:46 AM
WHAT OTHER ATLANTIANS RAN THE PEACHTREE? 40-50MIN CREW HOLLER ATCHA BOI BRB GONNA BE IN THE TOP 5 START WAVE NEXT YEAR.
Title: Re: iROwiki fitness challenge
Post by: The Jesus on July 05, 2013, 04:54:46 PM
nice - you should go to music midtown dog
Title: Re: iROwiki fitness challenge
Post by: Laz on July 15, 2013, 08:48:03 AM
A weekend of extreme alcohol consumption and debauchery in AC does a body good?

(http://i42.tinypic.com/6tfcp3.jpg)

Where be all the progress/activity, folks? :(
Title: Re: iROwiki fitness challenge
Post by: Abby on July 15, 2013, 10:04:59 AM
Well, count me in on that diet.

jk I'll probably post progress pics by the end of this month, though. July 4th threw me off and an upcoming bachelorette party probably will, too. Then it's back on the wagon.
Title: Re: iROwiki fitness challenge
Post by: tarka on July 15, 2013, 03:30:33 PM
Quote from: The Jesus;1360894
nice - you should go to music midtown dog

my tickets came in the mail like 2 weeks ago homedogbro, i bought them the day they went on sale. only day2 though, day 1 can get fucked...like i'll pay $40 to watch journey without steve perry. negro plz.



and damn laz you're lean as shit.
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on July 17, 2013, 12:32:46 PM
Quote from: Laz;1362681
A weekend of extreme alcohol consumption and debauchery in AC does a body good?
 
(http://i42.tinypic.com/6tfcp3.jpg)
 
Where be all the progress/activity, folks? :(
Eat some bread, son.(http://www.ferdyonfilms.com/wp-content/uploads/2010/12/the_ladykillers_1955_4.jpg)
Title: Re: iROwiki fitness challenge
Post by: Laz on July 17, 2013, 01:35:26 PM
(http://i41.tinypic.com/2ia38yg.jpg)


but seriously...allergic to wheat:(


Quote from: tarka;1362808

and damn laz you're lean as shit.

Thank you good sir. Actually up 11 lbs from last year so I'm pleased
Title: Re: iROwiki fitness challenge
Post by: Rumm on July 21, 2013, 09:21:16 AM
Since y'all are pretty astute for fitness...can you like tell me if this lean body workout plan needs to be modified?  The idea here is lose weight...fast by doing intervals and focusing on form then explosive moves (though...i've got to be careful to avoid injury). I've kinda based it off menshealth magazine stuff and p90x so I plan on doing it each day twice a week. *Oh btw slow=jog slow, fast=fast sprint
Spoiler: show
(http://s17.postimg.org/effg01ie7/workout.png)(http://postimg.org/image/u0wrjzucb/)
Title: Re: iROwiki fitness challenge
Post by: Dechant on July 21, 2013, 11:10:53 AM
Quote from: Rumm;1364069
Since y'all are pretty astute for fitness...can you like tell me if this lean body workout plan needs to be modified?  The idea here is lose weight...fast by doing intervals and focusing on form then explosive moves (though...i've got to be careful to avoid injury). I've kinda based it off menshealth magazine stuff and p90x so I plan on doing it each day twice a week. *Oh btw slow=jog slow, fast=fast sprint
Spoiler: show
(http://s17.postimg.org/effg01ie7/workout.png)(http://postimg.org/image/u0wrjzucb/)
No one can tell you since no one knows your body, what you already do and what you can or can not do with it. What you need is a professional who will personally guide you through your training.

I can tell you though that "losing weight fast", "doing explosive moves" and "based on magazines" is not the way to do it. If your body isn't used to sportive activities, then you have to get it (i.e. the passive structures of your musculoskeletal system: bones, tendons, cartilage) in shape, and that already takes ~6 weeks.

Start slow and with low intensity, and most importantly: consult a professional, you only have one body.
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on July 21, 2013, 01:07:07 PM
Quote from: Rumm;1364069
Since y'all are pretty astute for fitness...can you like tell me if this lean body workout plan needs to be modified? The idea here is lose weight...fast by doing intervals and focusing on form then explosive moves (though...i've got to be careful to avoid injury). I've kinda based it off menshealth magazine stuff and p90x so I plan on doing it each day twice a week. *Oh btw slow=jog slow, fast=fast sprint
Spoiler: show
(http://s17.postimg.org/effg01ie7/workout.png)(http://postimg.org/image/u0wrjzucb/)
Only magazine a man should ever read is Playboy. Also, you can start by joining a gym.
Title: Re: iROwiki fitness challenge
Post by: Rumm on July 21, 2013, 04:55:21 PM
hmm ok i can do a slower approach for sure.  I usually do p90x during the week...though it's getting old.  So I've been looking for something new to do though so I'm very leery of hiring  a personal trainer since its crazy expensive ($40~60 per hour).  I see tons of ripped guys at the gym I go to, they can't all have had to hire personal trainers to get results, right?  

Also I'm kind of surprised that menshealth is knocked on so much, is there a better place I can go for research?
Title: Re: iROwiki fitness challenge
Post by: Maya on July 21, 2013, 06:47:56 PM
it's a magazine... they're going to spew out whatever shit will sell lol
forum.bodybuilding.com would be a better start over that

ps i recently discovered quest bars a+++ ty protein gods
Title: Re: iROwiki fitness challenge
Post by: Mocha on July 22, 2013, 09:04:07 PM
Just took some steroids, and will post pics after workout!

(http://i217.photobucket.com/albums/cc278/mochachan/5d904aa7-bf27-4bf9-8129-7be3f2e9837f_zpse896983b.jpg) (http://s217.photobucket.com/user/mochachan/media/5d904aa7-bf27-4bf9-8129-7be3f2e9837f_zpse896983b.jpg.html)
Title: Re: iROwiki fitness challenge
Post by: tarka on July 23, 2013, 07:29:17 AM
So guess who's a lean 215? Well moderately lean(12%).
Title: Re: iROwiki fitness challenge
Post by: freefall on July 23, 2013, 01:45:08 PM
(http://x5f.xanga.com/cbbe107030633285183251/m227599028.jpg)

sitting at 137 from 127 4 months ago!
Title: Re: iROwiki fitness challenge
Post by: Scyber on July 26, 2013, 10:31:15 PM
Sup
Who is joining me at stereosonic?
Title: Re: iROwiki fitness challenge
Post by: Scyber on August 02, 2013, 05:21:17 AM
I hate life without lifting

Going to walk outside so I die

I'm miserable without a gym I like
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on August 03, 2013, 03:09:57 PM
You can always play Ragnarok.
Title: Re: iROwiki fitness challenge
Post by: Laz on August 16, 2013, 05:08:07 PM
Dat der back after 1 year of goin to a gym
(http://i39.tinypic.com/2wppg0y.jpg)

Did everyone else die/hit their goals?
Title: Re: iROwiki fitness challenge
Post by: lilp on August 28, 2013, 01:45:42 AM
Do you guys take mass gainer when bulking up?
Title: Re: iROwiki fitness challenge
Post by: Laz on August 28, 2013, 05:35:11 PM
I've tried em in the past but I prefer real food. Everyone is different. Try it out and see if you like it. If it doesn't make you fat as fuck and you see gains then by all means continue!
Title: Re: iROwiki fitness challenge
Post by: lilp on August 28, 2013, 10:27:00 PM
I see. I've been taking body fortress super mass gainer and I've gained 10 pounds so far. Though, I feel like I'm getting a belly fat. Maybe I just need to work out more of my lower abs.
Title: Re: iROwiki fitness challenge
Post by: tarka on August 30, 2013, 09:34:13 PM
Quote from: lilp;1369174
I see. I've been taking body fortress super mass gainer and I've gained 10 pounds so far. Though, I feel like I'm getting a belly fat. Maybe I just need to work out more of my lower abs.


None of this is okay
Title: Re: iROwiki fitness challenge
Post by: lilp on August 30, 2013, 09:38:41 PM
What do you suggest? Just eat real foods?
Title: Re: iROwiki fitness challenge
Post by: tarka on August 31, 2013, 08:11:16 AM
Quote from: lilp;1369321
What do you suggest? Just eat real foods?

Figure out your BMR, bulk at a mild surplus(500cal over pet day) and make sure you're on a good lifting program with linear progression and compound lifts. Doing crunches won't keep fat from forming on your lower abs.


I'd say only use gainers if you have trouble eating what you need in whole foods, but that's up to you. If you want the gainer, drink it but you're better off blending milk oats peanut butter and protein powder or pasteurized eggwhite to make your own
Title: Re: iROwiki fitness challenge
Post by: lilp on August 31, 2013, 12:31:37 PM
I really have issue on eating 'cuz sometime I skip meals and very picky on foods. That's why I tried mass gainer so I can get more calories and gain weight.  I think I'll keep taking mass gainer for now and just eat more healthy foods + gonna figure out my BMR and how much calories I need to gain weight.  Thanks for all the tips though. Really appreciate it.
Title: Re: iROwiki fitness challenge
Post by: Scyber on August 31, 2013, 05:02:59 PM
You are just putting on fat. Continue if you want to be fat
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on September 06, 2013, 12:34:34 PM
Did someone just say mass gainer ?
Title: Re: iROwiki fitness challenge
Post by: Scyber on November 15, 2013, 09:59:13 PM
~6 weeks until 2014

Reminder to delay doing anything until the new year so you can make a resolution and then give up in a week
Title: Re: iROwiki fitness challenge
Post by: Dishonru on November 15, 2013, 10:48:24 PM
Quote from: Scyber;1374626
~6 weeks until 2014

Reminder to delay doing anything until the new year so you can make a resolution and then give up in a week
don't hate bro, sitting around 192, going to drop to 174 by june hopefully
Title: Re: iROwiki fitness challenge
Post by: Scyber on November 18, 2013, 04:05:49 AM
Someone said that a year ago
Title: Re: iROwiki fitness challenge
Post by: Dishonru on November 19, 2013, 01:23:20 AM
Quote from: Scyber;1374845
Someone said that a year ago


ye when 194 was 230.
Title: Re: iROwiki fitness challenge
Post by: Scyber on November 19, 2013, 07:54:37 PM
Quote from: Dishonru;1375005
Quote from: Scyber;1374845
Someone said that a year ago


ye when 194 was 230.


stop dirty bulking so hard
Title: Re: iROwiki fitness challenge
Post by: Ergroilnin on February 03, 2014, 09:10:07 AM
Semi-resurrecting this thread.

I finally got up from my ass to get back in some working out and I am wondering what would be a good work out for stomach. Mind you I am working out at home with my own weight doing things like push ups, pull ups, squats etc, but I am not sure what would be a decent and worthwhile for stomach since after being lazy piece of shit for last half a year mine stomach is absolutely weak.

Any ideas?
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on February 03, 2014, 11:10:00 AM
What exactly is your goal for your "stomach"?
Title: Re: iROwiki fitness challenge
Post by: Ergroilnin on February 03, 2014, 11:49:44 AM
I don't plan on hitting 6 pack or anything, I just don't want to leave out stomach out of the exercise, I guess I just want to stengthen it up for better posture.
Title: Re: iROwiki fitness challenge
Post by: Scyber on February 03, 2014, 06:55:18 PM
some heavy work ab...I guess reverse crunches since you're at home and planks/stomach vacuums

ab wheel if you can afford $10

look up gymnastic ab work since you have a pull up bar

^ all you'll ever need
Title: Re: iROwiki fitness challenge
Post by: Ergroilnin on February 03, 2014, 10:03:03 PM
Those seems pretty good, thanks for advice. I might get the wheel too since it's such a cheap thing.
Title: Re: iROwiki fitness challenge
Post by: Scyber on February 04, 2014, 12:37:37 AM
you can ghetto rig one up with some dumbbells, but you can just buy one really cheap anyway
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on February 04, 2014, 12:57:02 AM
Just don't be a crunch whore. Keep your body fat low. Do what Scyberry says.
Title: Re: iROwiki fitness challenge
Post by: Abby on February 06, 2014, 07:24:10 PM
Plateauing at 170lb DLs and 125lb squats :(

New goal for 2014, though: be able to do an unassisted pull-up (shut up).

(https://31.media.tumblr.com/70b534361f182bb8bc28accf3c524d54/tumblr_n0j5p7jIAj1s2yegdo1_250.gif)
YEEEEEEEEAAAAAAAHHHH
Title: Re: iROwiki fitness challenge
Post by: Ergroilnin on February 06, 2014, 07:48:47 PM
OT, why do like all kangaroos look so fucking ripped?
Title: Re: iROwiki fitness challenge
Post by: Abby on February 06, 2014, 07:56:14 PM
Because they solve all their problems through punching.
(http://i.imgur.com/ywNpD0d.jpg)
Title: Re: iROwiki fitness challenge
Post by: Scyber on February 07, 2014, 12:35:38 AM
Quote from: Ergroilnin;1386817
OT, why do like all kangaroos look so fucking ripped?


Imagine having to hop everywhere
Title: Re: iROwiki fitness challenge
Post by: Murray on February 07, 2014, 02:01:09 AM
2014, moved into a new place before christmas with the gym as my neighbor.

It's going pretty well. My goal is to become a kangabro by the summer.

(http://farm4.staticflickr.com/3287/2965952937_40418db712_z.jpg)
Title: Re: iROwiki fitness challenge
Post by: Ergroilnin on February 07, 2014, 07:36:41 AM
Quote from: Scyber;1386841
Quote from: Ergroilnin;1386817
OT, why do like all kangaroos look so fucking ripped?


Imagine having to hop everywhere


Yeah sounds like a good exercise. I guess I will be kangarooing from now on. Too bad I would look like retard.
Title: Re: iROwiki fitness challenge
Post by: Scyber on February 08, 2014, 01:10:51 AM
Kangaroos look retarded in the wild. Then you see one of those fucking alpha male kangaroos and get scared
Title: Re: iROwiki fitness challenge
Post by: Fortune on February 08, 2014, 10:27:02 AM
So guys, Insanity. Is it as good they say it is?
Title: Re: iROwiki fitness challenge
Post by: Ahlspeiss the Gr8 on February 08, 2014, 02:31:43 PM
Quote from: Fortune;1386908
So guys, Insanity. Is it as good they say it is?

Insanity/p90x/whateverthefuck are just cardio routines with body weight exercises.  There's no secret techniques in them and they are not really worth the money for what you get.  However, they do come with pre-made routines and explanations as to what to do and when to do it.  I would have loved these if they existed when I first got started x years ago.  If that's what you need to get moving, more power to you.  It won't make you look like the idiots in the commercials though, that does require additional work outside the scope of any of these programs.  

In my opinion I don't feel they are worth it though, just start using a treadmill at a gym, you'll look and feel like less of a spaz.  Also don't be 'that guy' that does the insanity cardio program at the gym, everyone will laugh at you.
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on February 09, 2014, 11:51:31 AM
Quote from: Fortune;1386908
So guys, Insanity. Is it as good they say it is?
Call me old fashioned but all these new workout regimens feel like glorified versions of Cardio to me. Nothing replaces the usual lifting, cardio and a clean diet.


Just read Ahlspeiss' post, pretty much what he said except the 'more power to you' part.
Title: Re: iROwiki fitness challenge
Post by: Scyber on February 09, 2014, 09:35:56 PM
or eating everything and steroids
Title: Re: iROwiki fitness challenge
Post by: freefall on February 15, 2014, 01:40:53 PM
(https://31.media.tumblr.com/87abbf2ecad37a91d9f61a80bc30a495/tumblr_n11cr5v1581qf9alno1_400.png)
(https://31.media.tumblr.com/b99481ff8d44641decf73ca6643157a0/tumblr_n11cr5v1581qf9alno2_400.jpg)
(https://24.media.tumblr.com/e02d6994957e52c81a47ac05c7805d5c/tumblr_n11cr5v1581qf9alno3_400.png)


GROWTH.

1. may 19 2013 (THE BEGINNING)

2. july 1 2013

3. jan 11 2014

slow and steady.
Title: Re: iROwiki fitness challenge
Post by: Hemp on February 20, 2014, 03:34:23 AM
Kinda looks like my dog Gwop.

Quote from: Murray;1386846
2014, moved into a new place before christmas with the gym as my neighbor.

It's going pretty well. My goal is to become a kangabro by the summer.

(http://farm4.staticflickr.com/3287/2965952937_40418db712_z.jpg)



(http://img.photobucket.com/albums/v672/LazyAcke/IMG_00041_zps7f5bc14d.jpg) (http://smg.photobucket.com/user/LazyAcke/media/IMG_00041_zps7f5bc14d.jpg.html)
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on February 23, 2014, 11:03:02 AM
C'mon, you pussies and Maya & Abby! Where the progress pics at?

My progress got  really fucked up after the embarrassing chicken pox of '13. Lost a lot  of muscle and got really skinny. Got my body fat at 10% now, going to  chase the myth of clean bulking now. Got to stock up on that Greek  Yogurt fellas!
Title: Re: iROwiki fitness challenge
Post by: Abby on February 25, 2014, 10:49:20 AM
Ain't no progress bein made bro

Maybe after I lose the 10lbs I gained over the holidays.
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on February 25, 2014, 11:39:06 AM
We should it call it, The De-motivational Thread .

(http://www.wrestlingforum.com/signaturepics/sigpic261401_4.gif.pagespeed.ce.V3nhGXPOfy.gif)
Title: Re: iROwiki fitness challenge
Post by: Scyber on February 26, 2014, 06:35:31 PM
I'm like 300 lbs now. I tried to get swollen using bees and had an allergic reaction
Title: Re: iROwiki fitness challenge
Post by: Abby on February 26, 2014, 07:01:21 PM
It's only water retention, bro. Just go low-carb and high-epinephrine for a week.
Title: Re: iROwiki fitness challenge
Post by: Scyber on February 27, 2014, 03:27:44 AM
Ephedrine illegal in aus :(
Title: Re: iROwiki fitness challenge
Post by: Laz on March 16, 2014, 06:51:40 PM
I gave up with posting progress since nobody else did lol

Finally hit the 2xx lb club!
Title: Re: iROwiki fitness challenge
Post by: Abby on March 16, 2014, 07:12:41 PM
Uh, do regression pics count? Cause I got those in spades.
Title: Re: iROwiki fitness challenge
Post by: Mocha on March 16, 2014, 09:13:52 PM
I'm having a hard time putting on weight. 6'2" and only 160 lbs, i'm getting slightly bigger but want to be more like Zyzz!
Everyone from iRO needs to be on Tree of Savior beta when it opens! Even just to say hello, try and keep your Ragnarok handles too!
http://steparu.com/news/closed-beta/1513-tree-of-savior-local-beta-test-followed-by-international-test-version
Title: Re: iROwiki fitness challenge
Post by: Scyber on March 17, 2014, 04:44:35 AM
You need to eat more

You likely eat way too "bro" if it's hard for you to gain weight

Zyzz was on hella gear anyway though even though he didn't even need to be. Pretty pussy, but whatever

Quote from: Abby;1391304
Uh, do regression pics count? Cause I got those in spades.

Life happens in cycles. Pretend you're a dude and say you were bulking

I'm back on MFP if you want a cutting buddy. Going down to shredded before moving up to next weight class for powerlifting at the end of the year
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on March 17, 2014, 12:50:14 PM
Bulking for life.
Title: Re: iROwiki fitness challenge
Post by: Abby on March 18, 2014, 08:53:04 AM
Quote from: Scyber;1391347

I'm back on MFP if you want a cutting buddy. Going down to shredded before moving up to next weight class for powerlifting at the end of the year


Maybe next week™

MFP makes me slightly neurotic.
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on March 18, 2014, 02:01:19 PM
Glad you posted.

Scyber and me have this weird gay-bro thing going on, where we keep posting after each other,unintentionally of course. I'm more of a FMF guy but god blimey I'll even consider this MFM thing you just gave wind to.

Anyways, I hope you like roses.

(http://i58.tinypic.com/33571fr.jpg)

No  pecs, I know but I've lost a lot of weight cause shit keeps happening  to me and that hair removal brush thing really makes the definition  fade. Need to learn to Edit better.
Title: Re: iROwiki fitness challenge
Post by: Scyber on March 18, 2014, 06:30:36 PM
Quote from: Abby;1391452
Quote from: Scyber;1391347

I'm back on MFP if you want a cutting buddy. Going down to shredded before moving up to next weight class for powerlifting at the end of the year


Maybe next week™

MFP makes me slightly neurotic.


I just lie on it anyway
Title: Re: iROwiki fitness challenge
Post by: Abby on March 18, 2014, 06:52:42 PM
This just in: Shaun eats a ton of cheese.

Quote from: Wabbit!;1391464
and that hair removal brush thing really makes the definition  fade. Need to learn to Edit better.


...What.
Title: Re: iROwiki fitness challenge
Post by: Scyber on March 18, 2014, 11:50:11 PM
Dairy good while dieting...also adds flavor
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on March 19, 2014, 12:26:01 AM
Quote from: Abby;1391482
This just in: Shaun eats a ton of cheese.

Quote from: Wabbit!;1391464
and that hair removal brush thing really makes the definition  fade. Need to learn to Edit better.

...What.
One Guinness too many.
Title: Re: iROwiki fitness challenge
Post by: Abby on March 20, 2014, 03:28:38 PM
(http://i.imgur.com/zwHBmKp.gif)
Intriguing. Go on.
Title: Re: iROwiki fitness challenge
Post by: freefall on March 20, 2014, 07:32:21 PM
(https://31.media.tumblr.com/569909903b677a0a3cd0c061fd215410/tumblr_n2lnsbFnP01qf9alno1_500.jpg)

left june 2013 (137 lbs) / right jan 2014 (145 lbs)

150 lbs today. still so skinny. lots of strength gains though.
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on March 21, 2014, 12:54:13 AM
Quote from: Abby;1391717
(http://i.imgur.com/zwHBmKp.gif)
Intriguing. Go on.
Shut the hell up.
 Like you've never gone home legless before and in your befuddled little state of mind thought of something really "funny" that you needed to talk really excitedly about.

Quote from: freefall;1391737
(https://31.media.tumblr.com/569909903b677a0a3cd0c061fd215410/tumblr_n2lnsbFnP01qf9alno1_500.jpg)

left june 2013 (137 lbs) / right jan 2014 (145 lbs)

150 lbs today. still so skinny. lots of strength gains though.
Nice gains. You need to eat more though.

#getonmylevel
Title: Re: iROwiki fitness challenge
Post by: Murray on March 24, 2014, 02:55:35 AM
Quote from: Wabbit!;1391767
Quote from: Abby;1391717
(http://i.imgur.com/zwHBmKp.gif)
Intriguing. Go on.

Shut the hell up.
 Like you've never gone home legless before and in your befuddled little state of mind thought of something really "funny" that you needed to talk really excitedly about.

Quote from: freefall;1391737
(https://31.media.tumblr.com/569909903b677a0a3cd0c061fd215410/tumblr_n2lnsbFnP01qf9alno1_500.jpg)

left june 2013 (137 lbs) / right jan 2014 (145 lbs)

150 lbs today. still so skinny. lots of strength gains though.

Nice gains. You need to eat more though.

#getonmylevel


And more stomach exercises, your core will benefit a lot by it.
Title: Re: iROwiki fitness challenge
Post by: Scyber on March 24, 2014, 03:41:36 AM
...
Title: Re: iROwiki fitness challenge
Post by: freefall on March 24, 2014, 04:18:37 AM
dot dot dot indeed
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on March 24, 2014, 05:11:26 AM
Stay out of the fitness thread Murray.
Title: Re: iROwiki fitness challenge
Post by: Murray on March 25, 2014, 07:31:01 PM
Quote from: Wabbit!;1392097
Stay out of the fitness thread Murray.


I go where I please.

And I'm not wrong in what I say either. The fact that you're all having a circlejerk here doesn't mean others can't join in. It's a public thread after all guys.

Stay civil will you.
Title: Re: iROwiki fitness challenge
Post by: Sera on March 25, 2014, 08:01:53 PM
not that i have any business here either, but don't really see anything wrong with his core other than he ought to bulk up a bit i think
Title: Re: iROwiki fitness challenge
Post by: Scyber on March 25, 2014, 08:57:51 PM
the stomach is an organ

the core/abdominal muscles are what you likely meant to refer to

which has a relevance of about zero since it doesn't matter how big your abs are if there's fat over them

I have bigger/stronger abs than 99% of people, but nobody is going to see my abs if I'm at 15-20% body fat

hence the comment was 2x dumb and everyone saw that but you, murray

I'd personally tell freefall to get on a better program or not bulk as fast as he's putting on what looks like to be a high % of fat out of his weight gained

this is coming from a notoriously dirty bulker
Title: Re: iROwiki fitness challenge
Post by: Murray on March 26, 2014, 01:58:46 PM
I can't help it that I'm only 50% american, it's not like I have perfect grammar all the time.

I meant what you wrote regarding the abdominal muscles, and I'll pay more attention to what I write in the future. I understand however that his bodyfat % might be up in 15-20%, so his abs won't show right now.

Compared to how much your abs show against your bodyfat, from my experience it doesn't count as much obviously, but having abdominal muscles still counts either way because you're not going to show off any muscles if there are none there, no matter your bodyfat %.

Balancing how much to bulk on versus how much you work out as well and would need is something I'd suggest taking with a personal trainer at your gym too, if you're not that steady on it yet.

I don't mean to burst into the party here tho Scyber, so you gotta give me some leeway.
Title: Re: iROwiki fitness challenge
Post by: Scyber on March 26, 2014, 05:43:32 PM
I wasn't the one giving you shit, but commenting on his abdominal development when he has no development anywhere is  bit silly

aka he needs to work on everything

Plus I'm the fat one, not him. Hueheuehe apple pie is delicious

Everyone should be friendly here, so I apologize if I came off wrong at all. I think a lot of us trolls elsewhere and it's sometimes hard to leave character
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on March 29, 2014, 04:25:10 AM
Whatever happened to the good old friendly internet?

Too much testosterone building up in nancy little princesses here. (Not taking shots at anyone.) There should be a rule to post pictures here before posting, like the pictures thread. Or at least an IQ test.
Title: Re: iROwiki fitness challenge
Post by: Abby on March 30, 2014, 08:14:23 PM
CUT STARTS IN APRIL (Tyler predicted correctly). Already ate my Goodbye March cake.
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on April 09, 2014, 02:17:34 AM
Who's this Tyler?
Title: Re: iROwiki fitness challenge
Post by: Abby on April 10, 2014, 01:52:11 PM
Just some smug-ass bear.
(http://i.imgur.com/R3AXx1j.gif)
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on April 25, 2014, 07:25:00 AM
You got me.
(http://i.imgur.com/4k2cn84.gif)
Title: Re: iROwiki fitness challenge
Post by: Abby on April 28, 2014, 03:58:15 PM
Oh hey, I think I saw you pick up some kids at daycare.

Back progress.
Spoiler: show
(http://i.imgur.com/MjSXvNy.jpg)
Such a long way to go-- but at least my ribs aren't sticking out anymore.

Still like 30 pounds off from being able to do an unassisted pull-up with a neutral grip. /weakgirlproblems
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on May 01, 2014, 01:50:13 AM
Who's the lucky friend? PM the rest of the series.
Title: Re: iROwiki fitness challenge
Post by: freefall on May 03, 2014, 12:44:03 AM
thinking of switching things up a bit. this is my training split currently for about 7 months now.  

i do a push / pull routine 2x a week alternating between the two for a total of 4 workouts a week.


push day:
bench
db bench
flyes
ohp
seated db press
side laterals

bolded the main focuses/movements as they are usually high intensity followed by low intensity high volume on the non-bolded movements. i also like to throw in some bicep curls.

pull day:
deadlifts
squats
bent over rows

pull ups
dips (if i can squeeze it in)


i'm looking to switch things up a bit. have no idea where to start.
Title: Re: iROwiki fitness challenge
Post by: Murray on May 03, 2014, 04:27:17 AM
First, I'd like to ask apologize if my language is odd because there is a lot of terminology I don't know what is in English, since where I live we tend to use the Norwegian ones so that's what I'm used to. I want to share some of my progress and possibly get some input later.


In short last year I had gotten chubby at around 80kg, with no upper-body strength and had a lot of issues with food. I have a high/fast metabolism, but I was eating only bad food and not doing any exercise so the kilos had just started adding up.


Now, I'm closer to 73~74kg and have been working on cardio and upper-body strength as a main focus.

I'm reworking my program, so if I feel I could use some input I might post it here so you can help me.

Had been doing alright until january, where I had managed to work up at least a little upper-body strength. I realized I wanted to do pullups because I was tired of my friends being able to do several and me not doing one, and I live with two twins who have always been very active and they could always do a couple.

Doing lat-pulldowns has really helped and about a month after I put that into my routine I can now do 7 pullups, which from zero is a huge improvement.

While I feel on the weight I haven't lost "that many" kilos, I can see that my fat % has gone down and muscle gone up considerably.

Don't get me wrong, I'm not strong by any note, which shows when I bench 40kg so I have a lot to work on.

The goal is to lose the remaining chubby-fat by June, while toning(cutting? I'm not sure which word to use), to look and feel better about myself.



But I just want to share because it feels great to be able to do pullups and have some strength. I'm able to run 3000m in about 13~ minutes, I'm confident I can get it down to 12 if I just stick to it. Bottom line is that things a looking better and the mood that comes with working out is pretty good around here.

And I've gotten to understand that it is not about how much you can bench or lift, but that you're always working on becoming better than you were the day before.
.. It sounds pretty stupid.. but I like it.

I might post some progress pictures later. Considering I've been doing this for only 5~6 months and only 1~2 where it was more serious, I'm feel like I'm just starting out so I don't like to talk about it too often. I posted a little earlier when I had gotten started but before that I've been checking out this thread from time to time, because it's interesting to see your guys's progress.
Title: Re: iROwiki fitness challenge
Post by: Scyber on May 03, 2014, 11:23:18 PM
Quote from: freefall;1394800
thinking of switching things up a bit. this is my training split currently for about 7 months now.  

i do a push / pull routine 2x a week alternating between the two for a total of 4 workouts a week.


push day:
bench
db bench
flyes
ohp
seated db press
side laterals

bolded the main focuses/movements as they are usually high intensity followed by low intensity high volume on the non-bolded movements. i also like to throw in some bicep curls.

pull day:
deadlifts
squats
bent over rows

pull ups
dips (if i can squeeze it in)


i'm looking to switch things up a bit. have no idea where to start.

A program would have sets, reps and a progression scheme and not just a list of exercises and days

Edit: can't give you program advice without knowing how much you've progressed and why/if you're stalling
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on May 04, 2014, 04:08:07 AM
I really don't understand why people keep making things so complicated here. What the hell kinda workout routine is that?

I've yet to see an actual person follow a push-pull routine in the gym. People do sets and reps for different muscle groups for a reason. I'm really not going to get into that now because if you don't know that already you might as well wedge your dick in a kettle bell and call it a day.  

Nice essay, Murray. Your post shows such wild range of emotions for someone who's talking about fitness. Really moved me.
Title: Re: iROwiki fitness challenge
Post by: Murray on May 04, 2014, 11:34:22 AM
Quote from: Wabbit!;1394848
I really don't understand why people keep making things so complicated here. What the hell kinda workout routine is that?

I've yet to see an actual person follow a push-pull routine in the gym. People do sets and reps for different muscle groups for a reason. I'm really not going to get into that now because if you don't know that already you might as well wedge your dick in a kettle bell and call it a day.  

Nice essay, Murray. Your post shows such wild range of emotions for someone who's talking about fitness. Really moved me.


One day, I hope to lose my vagina.
Title: Re: iROwiki fitness challenge
Post by: freefall on May 04, 2014, 10:34:35 PM
didn't know i was gonna receive help, was actually looking for a critique. so here's my program:


push:

heavy bench 5x5 / 3x8
heavy ohp 5x5 / 3x8
the rest 3x8, (flyes, incline db press, etc)

pull:

squat 5x5 / 3x8
deadlifts 3x5 / 1x5
barbell rows 3x8
pull ups 3x8
dips 3x8

i will usually alternate between 5x5 and 3x8 each time i do a push workout. 3x8 being a much lighter working weight by about 10-20%.

physically my progress hasn't been all that impressive. once being 125 lbs i could spare to gain a few lbs even if it is fat. strength-wise it's been pretty solid however i can't seem to advance with my progressive overloads as quickly as i used to. i do utilize progressive overload by 5lbs on my heavy days, but if i can't complete at least 2 sets, i'll lower it back down to the previous weight and try again next time.

so the last time i did a heavy bench with a working set of 125 for 5x5 it felt pretty damn good. it's usually a grind for me to get it up by the 3rd set, but i completed it with ease, still felt heavy as fuck but felt pretty solid putting it up.

i'm wondering if i'm burning the candle on both ends by spending too much time at the gym. my average time working out is usually between an hour and half to two hours. i don't count warm up sets though. for the last couple of weeks my new goal has been to cut down my gym time and spend an hour max.

also, i'm thinking of adding another day maybe to hit arms, abs and maybe do other accessory movements.

thanks for the feedback! staying humble and strong.

p.s. i feel like i'm posting a goddamn rate my xx char stat/skill build lol
Title: Re: iROwiki fitness challenge
Post by: Scyber on May 06, 2014, 01:20:04 AM
Easy way to see how you're doing is look at your starting lifts, what they are now and how long that took

If it's way too slow, you're doing something wrong. If it's good and still working, fucking keep doing it unless something is lagging way behind

You aren't doing push/pull btw. Squats and dips are both "push" - not that it matters at all if you're progressing

Just add arms/abs at the end of your workout and quit chatting or whatever you're doing. As an example, I train full body every session with much higher volume than you and my workouts are barely hitting that much time and I sit on my ass between sets for days and train my roommates while I'm there
Title: Re: iROwiki fitness challenge
Post by: Scyber on May 06, 2014, 10:20:42 PM
4 abby:

(https://scontent-a.xx.fbcdn.net/hphotos-ash3/t1.0-9/10295761_10152004267241367_7867010585566192585_n.jpg)
Title: Re: iROwiki fitness challenge
Post by: Abby on May 07, 2014, 07:59:25 AM
Is that your girlfriend's arm? 'Cause she's getting pretty buf--oh. Oh no.

(http://i.imgur.com/4wsjDJd.jpg?1)
Title: Re: iROwiki fitness challenge
Post by: Tychon on May 07, 2014, 08:03:10 AM
We were supposed to have a weight loss contest at work... so I spent last weekend eating like crap to gain a few lbs before we started... then the manager who was organizing this got kicked off the project... now I am fatter and have no contest... on the other hand Exxon gave all their employees Fit Bits and they all joined a group and are tracking their progress together... I should apply to Exxon.
Title: Re: iROwiki fitness challenge
Post by: Scyber on May 07, 2014, 10:37:19 PM
Quote from: Abby;1395131
Is that your girlfriend's arm? 'Cause she's getting pretty buf--oh. Oh no.

(http://i.imgur.com/4wsjDJd.jpg?1)


fml, someone beat me to my own idea
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on September 02, 2014, 10:35:39 AM
So you bros quit training? Where the progress pics at?
Title: Re: iROwiki fitness challenge
Post by: Scyber on September 03, 2014, 03:18:57 AM
I have complete body dysmorphia, but I might post a picture in December. I'll post in January/February with competition pictures too.
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on September 04, 2014, 08:47:43 AM
It's like we are the only  cool guys left here
Title: Re: iROwiki fitness challenge
Post by: tarka on September 17, 2014, 05:57:09 PM
i fell off the map guise, extremely inconsistent this  year.... 60+hrs/wk at work(and it being hospitality mgmt, the hours are inconsistent am/pm/am/pm), dealing with 2 vintage project bikes and one new bike that I work on, and my back flaring up on and off has just killed my drive to lift

I'm about to go hit the weights now, hopefully I get back into it. keep me motivated pls.
Title: Re: iROwiki fitness challenge
Post by: Abby on September 18, 2014, 09:39:49 AM
Strayed from the Path of Iron this summer, but don't worry: I've gotten pretty good at photoshopping in abs.
Title: Re: iROwiki fitness challenge
Post by: Akintunde on September 18, 2014, 12:58:32 PM
My cut is eating my bench press up faster than the fat on my stomach. :(
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on September 18, 2014, 01:44:26 PM
Quote from: Akintunde;1402237
My cut is eating my bench press up faster than the fat on my stomach. :(

Don't go down on your lifts, that's the biggest mistake. Unless you're planning to lose muscle too. Eat sufficient calories. If you're eating clean, I don't see a reason why your lifts should decline.


Week #2 of Bulking :  The first week was hard with all the food I was stuffing in my piehole. Now I can see my goals coming closer. Went from 185 to 189 pounds in 10 days and my lifts have increased considerably.

  275 bench yeah babbyy!
Title: Re: iROwiki fitness challenge
Post by: Akintunde on September 18, 2014, 02:36:45 PM
Quote from: Wabbit!;1402244
Quote from: Akintunde;1402237
My cut is eating my bench press up faster than the fat on my stomach. :(

Don't go down on your lifts, that's the biggest mistake. Unless you're planning to lose muscle too. Eat sufficient calories. If you're eating clean, I don't see a reason why your lifts should decline.

I've been trying to push my lifts and have been pretty successful through this cut.  Though it's more of a "holy shit I got fat" than it is a cut.  I've dropped 80 pounds.  I do about 2400 calories a day, aiming for 170-200 from brotein, 70 fats and rest carbs.  Trying to drop to 260-275, I'm 6'4".

I used to do a lot of sports and egolifting (or a brosplit now), so I have a powerful bench (well, had), and I was hoping I'd recover most of it, but I've stalled hard, and I'm hoping I don't get stuck here until I've dropped another 80 pounds and started bulking, that'd be pretty shitty.  I've been working through flexibility and mobility issues and progressing well on Deadlift, Squat, Rows and OHP, but my Bench has been stuck for almost a month.  I've been failing more often as well on my sets of 5, but I don't know if that's a strength issue or a motivation issue.

Probably just need to change the programming on Bench, but it'd be weird since that'd be the only lift with a separate program.
Title: Re: iROwiki fitness challenge
Post by: RonWasserman on September 18, 2014, 06:20:18 PM
I'll be apart of this soon because I need to. 6' at 140lbs, need me to gain some weight.  SOON.
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on September 19, 2014, 12:40:11 AM
Quote from: Akintunde;1402248
Quote from: Wabbit!;1402244
Quote from: Akintunde;1402237
My cut is eating my bench press up faster than the fat on my stomach. :(

Don't go down on your lifts, that's the biggest mistake. Unless you're planning to lose muscle too. Eat sufficient calories. If you're eating clean, I don't see a reason why your lifts should decline.

I've been trying to push my lifts and have been pretty successful through this cut.  Though it's more of a "holy shit I got fat" than it is a cut.  I've dropped 80 pounds.  I do about 2400 calories a day, aiming for 170-200 from brotein, 70 fats and rest carbs.  Trying to drop to 260-275, I'm 6'4".

I used to do a lot of sports and egolifting (or a brosplit now), so I have a powerful bench (well, had), and I was hoping I'd recover most of it, but I've stalled hard, and I'm hoping I don't get stuck here until I've dropped another 80 pounds and started bulking, that'd be pretty shitty.  I've been working through flexibility and mobility issues and progressing well on Deadlift, Squat, Rows and OHP, but my Bench has been stuck for almost a month.  I've been failing more often as well on my sets of 5, but I don't know if that's a strength issue or a motivation issue.

Probably just need to change the programming on Bench, but it'd be weird since that'd be the only lift with a separate program.

A couple of things I can tell you from that is you're eating to less for a big man. You should try cutting slower. Gonna take a month more but your lifts won't go down, so more muscles bro!

Can't stress enough, Eat a little more but eat clean. Get your Jersey Shore pout on and eat clean. Don't starve yourself.
How do you even stay active the whole day with your poor man's diet?

Also your protein intake is a little low for your weight. More foods with more protein = win. I'd advice atleast 50 gms more than that or more really, if you can.
Title: Re: iROwiki fitness challenge
Post by: Scyber on September 19, 2014, 04:25:04 AM
Quote from: Wabbit!;1402258
Quote from: Akintunde;1402248
Quote from: Wabbit!;1402244

Don't go down on your lifts, that's the biggest mistake. Unless you're planning to lose muscle too. Eat sufficient calories. If you're eating clean, I don't see a reason why your lifts should decline.

I've been trying to push my lifts and have been pretty successful through this cut.  Though it's more of a "holy shit I got fat" than it is a cut.  I've dropped 80 pounds.  I do about 2400 calories a day, aiming for 170-200 from brotein, 70 fats and rest carbs.  Trying to drop to 260-275, I'm 6'4".

I used to do a lot of sports and egolifting (or a brosplit now), so I have a powerful bench (well, had), and I was hoping I'd recover most of it, but I've stalled hard, and I'm hoping I don't get stuck here until I've dropped another 80 pounds and started bulking, that'd be pretty shitty.  I've been working through flexibility and mobility issues and progressing well on Deadlift, Squat, Rows and OHP, but my Bench has been stuck for almost a month.  I've been failing more often as well on my sets of 5, but I don't know if that's a strength issue or a motivation issue.

Probably just need to change the programming on Bench, but it'd be weird since that'd be the only lift with a separate program.

A couple of things I can tell you from that is you're eating to less for a big man. You should try cutting slower. Gonna take a month more but your lifts won't go down, so more muscles bro!

Can't stress enough, Eat a little more but eat clean. Get your Jersey Shore pout on and eat clean. Don't starve yourself.
How do you even stay active the whole day with your poor man's diet?

Also your protein intake is a little low for your weight. More foods with more protein = win. I'd advice atleast 50 gms more than that or more really, if you can.

If he has 80lbs to lose still, fuck a slow cut.

It's likely shit programming where a bench is going anywhere and not the food, although bench will stall first related to food intake.
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on September 19, 2014, 08:12:41 AM
If he had to lose 80 pounds for a competition ASAP I would have understood.  Starving and lifting like that is just waste of precious muscle.
Title: Re: iROwiki fitness challenge
Post by: Scyber on September 19, 2014, 05:46:27 PM
Quote from: Wabbit!;1402263
If he had to lose 80 pounds for a competition ASAP I would have understood.  Starving and lifting like that is just waste of precious muscle.


He's unlikely to lose muscle while lifting with that extra body fat. There's a cap on fat oxidation based on the amount of fat on the body. The more fat you have, the faster you can lose it without losing muscle. At high levels of fat, you can rapidly lose weight and not lose any muscle. Sub 10% body fat and you will be losing muscle without drugs. That's just how it is.

If you look at it with percents, it makes much more sense. The standard 1 lb/week is way too fast for someone who weighs 120 lbs and way too slow for someone over 300 lbs.

Muscle will come back anyway and there are much bigger concerns when over 300-400 lbs than maintaining optimum muscle. Death is a pretty big one.
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on September 20, 2014, 02:13:37 PM
I'm sure all that science is true but I think when he says he wants to cut 80 pounds, that's his end goal. He'll want to be ripped when he gets there. That's what I understand from his post. If it's just cause he's fat he's good crash dieting and the lifts going down a little bit.

If it's to retain muscle and shred then no way the lifts should go down. It's the most basic thing of cutting I know. I've been perma cutting until recently  and whenever my lifts went down it made me lose confidence and felt it on my body. I made sure I ate enough to keep my lifts atleast where they were and increase atleast 3-5 pounds every week or two and making sure I used up the excess calories going extra hard.

Or he could go the babyslayer route, dude's a legend.
Title: Re: iROwiki fitness challenge
Post by: Akintunde on September 23, 2014, 09:56:39 AM
I don't think I'll every be cut or ripped. If I drop to my target weight of 250-265, I'd still be bulky.  I weighed in at 334 this morning, so that was nice.

Prolonged weight loss just kind of worries me. I'm progressing linearly on squats and deadlifts (reps at 275 and 345 respectively last session), but I am feeling those good now and I can imagine they will no longer progress rapidly soon. At which point I don't want to be stuck against a wall on every major compound.

I'd like to pretty rapidly drop below 300. At 299.9 I can reasses, but I have issues with weighing over 300. It's all gut and chest fat now, too. Which is what I want to lose the most.

I've considered dropping to 290, and just doing bulk 5 cut 10 until I have a physique I can appreciate. I've even considered starting that now. I worked hard on my bench and it just kinda sucks seeing it fade away. I'm hoping the rapid regain of strength once I do bulk is worth it. But I was hoping more that I wouldn't have to drop weight from it.
Title: Re: iROwiki fitness challenge
Post by: Scyber on September 23, 2014, 04:19:55 PM
Just cut to a reasonable weight. You aren't losing muscle lifting that heavy. You might want to decrease frequency due to recovery capacity and making gains while dieting is possible, but not the main priority. Hell, adding weight once a month is better than nothing.
Title: Re: iROwiki fitness challenge
Post by: freefall on September 23, 2014, 11:26:14 PM
wow this thread is active aGAIN.
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on September 27, 2014, 05:44:12 AM
And ........you killed it.
Title: Re: iROwiki fitness challenge
Post by: Abby on September 27, 2014, 10:09:19 AM
Yeah way to go.
Title: Re: iROwiki fitness challenge
Post by: Scyber on September 28, 2014, 07:39:15 PM
I'm bulking to catch up to Abby size wise
Title: Re: iROwiki fitness challenge
Post by: Abby on September 28, 2014, 07:58:30 PM
Quote from: Scyber;1402476
I'm bulking to catch up to Abby size wise

Good luck. I've been pigging out on Bagel Mondays like crazy.
Title: Re: iROwiki fitness challenge
Post by: Abby on October 21, 2014, 09:20:47 AM
Finally back in the gym after four months of uh, dirty bulking. Time to see if I can shave off 15 pounds in the next three months.

Has anyone tried the Quest Protein Chips (http://www.questnutrition.com/quest-chips)? They're expensive, but I don't like liquid protein and get tired of the sweet bars.
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on October 21, 2014, 03:37:01 PM
Just man up and swallow the liquid.
Title: Re: iROwiki fitness challenge
Post by: Abby on October 21, 2014, 05:18:10 PM
You first, b
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on October 22, 2014, 05:30:21 AM
Don't get offended. I do that already. 4 times a day.

Vanilla is my favorite. Not being a racist but chocolate just isn't my thing.
Title: Re: iROwiki fitness challenge
Post by: Abby on October 22, 2014, 09:35:47 AM
No love for strawberry? Man, that is racist. Wait, we're still talking about protein shakes, right?
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on October 22, 2014, 11:01:38 AM
Strawberry is gay.
Title: Re: iROwiki fitness challenge
Post by: Akintunde on October 24, 2014, 09:04:16 AM
Quote from: Abby;1403656
Has anyone tried the Quest Protein Chips (http://www.questnutrition.com/quest-chips)? They're expensive, but I don't like liquid protein and get tired of the sweet bars.

I have some coming in in a few days, so I can update you on what I think then.

Finally managed to hit my goal of 315 for 5 on squat and 405 for 5 on Deadlift.  Then promptly failed 415 the next pull day and cried myself to sleep.  I've only lost 6 pounds since my last post, this hasn't been a very good month for me. :(  I also dragged a buddy from work to the gym with me, so it's actually kind of fun, and with the added motivation I managed to recover my bench a bit (I can actually complete sets of 5, although I'm 4 weeks into Linear Periodization now, doing 225x5x10 one more time).

It wasn't a good time for my doctor to recommend me dropping all the way to 210-225.  I was going to pretend 260 would be a healthy weight for me as long as possible.  But now I need new goals.  Still want to drop under 300, and I think 405 squat, 495 deadlift, and 365 bench are going to be my next step that I sincerely hope I can hit on a cut.
Title: Re: iROwiki fitness challenge
Post by: Abby on October 24, 2014, 11:51:26 AM
Quote from: Akintunde;1403733

I have some coming in in a few days, so I can update you on what I think then.


Cool, cool. I'm most curious about the BBQ flavor. Some reviews say that the chips get a little chewy if you leave them in your mouth for too long.
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on October 27, 2014, 08:16:42 AM
Quote from: Akintunde;1403733
Quote from: Abby;1403656
Has anyone tried the Quest Protein Chips (http://www.questnutrition.com/quest-chips)? They're expensive, but I don't like liquid protein and get tired of the sweet bars.

I have some coming in in a few days, so I can update you on what I think then.

Finally managed to hit my goal of 315 for 5 on squat and 405 for 5 on Deadlift.  Then promptly failed 415 the next pull day and cried myself to sleep.  I've only lost 6 pounds since my last post, this hasn't been a very good month for me. :(  I also dragged a buddy from work to the gym with me, so it's actually kind of fun, and with the added motivation I managed to recover my bench a bit (I can actually complete sets of 5, although I'm 4 weeks into Linear Periodization now, doing 225x5x10 one more time).

It wasn't a good time for my doctor to recommend me dropping all the way to 210-225.  I was going to pretend 260 would be a healthy weight for me as long as possible.  But now I need new goals.  Still want to drop under 300, and I think 405 squat, 495 deadlift, and 365 bench are going to be my next step that I sincerely hope I can hit on a cut.

You gotta post a picture, man. I want to see you.
Title: Re: iROwiki fitness challenge
Post by: Akintunde on October 28, 2014, 06:18:50 PM
Quote from: Abby;1403739
Quote from: Akintunde;1403733

I have some coming in in a few days, so I can update you on what I think then.


Cool, cool. I'm most curious about the BBQ flavor. Some reviews say that the chips get a little chewy if you leave them in your mouth for too long.


They're surprisingly good. The only issue I had was the flavoring wasn't spread well and the plain chip is bland. But I enjoyed the BBQ.

Wabbit, my next progress pic is the first week of November. I could throw a tank on for one, but all I look like is an unnecessarily top heavy hairy man. But give it a week for the next round of pics and sure.
Title: Re: iROwiki fitness challenge
Post by: Scyber on November 02, 2014, 08:48:19 PM
Failed 415 x 5 or 415 for a single? Are you bouncing your deadlifts? Not pulling from a dead stop will really inflate numbers.
Title: Re: iROwiki fitness challenge
Post by: Akintunde on November 03, 2014, 05:55:42 AM
Quote from: Scyber;1404260
Failed 415 x 5 or 415 for a single? Are you bouncing your deadlifts? Not pulling from a dead stop will really inflate numbers.

It was for reps (1x5), and I got it on my recent attempt, so I'll be moving up for the next one.  I do the lift from a dead stop, about 1-3 seconds between reps to get my breath back.  I'd probably faint if I tried to bounce my reps.  Edit: failed 425 on the 4th rep :(
Title: Re: iROwiki fitness challenge
Post by: Scyber on November 06, 2014, 07:37:52 PM
My buddy is competing the 29th. I might record his lifts and put up here. Competing at 74kg and going for a 525kg+ total. I'll check what he's actually aiming for when I see him Sunday.

I'm not competing until feb, so eating like a fucking bear and praying that I quit catching colds. I'm on my 4th fucking cold in the past few months. FML. It sucks for lifting, but it completely kills my MMA training :( can't even go because it's a dick move to get snot on dudes while rolling

Dates aren't actually up for 2015, but I'm assuming first meet is in Feb.
Title: Re: iROwiki fitness challenge
Post by: Rate on November 06, 2014, 07:50:13 PM
How tight are vibrams supposed to fit? I just got some off amazon, not sure if I need to return for a size bigger
Title: Re: iROwiki fitness challenge
Post by: Scyber on November 06, 2014, 07:59:06 PM
Quote from: Rate;1404900
How tight are vibrams supposed to fit? I just got some off amazon, not sure if I need to return for a size bigger


I've never worn the stupid toe ones, but my shoes use vibram soles and they should fit like any other shoe.
Title: Re: iROwiki fitness challenge
Post by: Rate on November 06, 2014, 08:05:19 PM
I got the stupid toe ones :(
Title: Re: iROwiki fitness challenge
Post by: Scyber on November 06, 2014, 08:15:30 PM
I'm sorry
Title: Re: iROwiki fitness challenge
Post by: tarka on November 06, 2014, 10:02:17 PM
Quote from: Rate;1404903
I got the stupid toe ones :(


relatively tight new. They stretch out pretty quick
Title: Re: iROwiki fitness challenge
Post by: Scyber on November 08, 2014, 11:11:20 PM
Quote from: tarka;1404922
Quote from: Rate;1404903
I got the stupid toe ones :(


relatively tight new. They stretch out pretty quick


My brother, I need to get you on my work Skype.
Title: Re: iROwiki fitness challenge
Post by: tarka on November 14, 2014, 10:13:26 AM
Quote from: Scyber;1405010
Quote from: tarka;1404922
Quote from: Rate;1404903
I got the stupid toe ones :(


relatively tight new. They stretch out pretty quick


My brother, I need to get you on my work Skype.

aye. I'll PM you. Are you still in Aus?
Title: Re: iROwiki fitness challenge
Post by: Scyber on November 16, 2014, 02:51:44 PM
Yeah, I've been here over a year now.
Title: Re: iROwiki fitness challenge
Post by: Akintunde on December 01, 2014, 11:34:53 AM
445x5 Deadlift Attempt (https://www.youtube.com/watch?v=52Bs_OxVaCU&hd=1)

Wanted 5, got 2, and felt like I couldn't keep my lower back straight enough anymore, and I failed the next rep at the knees.  Bodyweight is about 313 when I pulled that, I want to drop to 220-250.  I've dropped from 420+ since like... February or March?  I started deadlifting in like... May, I think.  Hit 315x5 when my gym opened up in early September (10th, iirc), so it's gone up about 110 pounds since then.  Maybe 120 if I managed to hit this deadlift this week or next.  Also switching to chalk, I'm using straps in this but I've managed to pull 415x5 without chalk/straps, so I think it'll help.

Gym buddy claims this is the first time my form has fallen apart during a lift as well, so I will be doing a few more warmup sets to work on keeping my shoulders up (if I can) and to pull my lats tighter.

I would really like to hit 500x1 this year, it's looking like it'll be possible, but we'll see.
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on December 01, 2014, 12:34:39 PM
Don't want to be douche, but that's bad form bro.
You're rounding your back and shrugging, rest looks fine to me. Don't risk an injury, try maintaining form with this weight. Drop 50 Lbs if you want but never lose form.

I've seen so many broken backs and bicep tears in all these years I've been lifting that a shudder at the sight of someone doing it wrong at that kind of weight.
Title: Re: iROwiki fitness challenge
Post by: Akintunde on December 01, 2014, 12:52:39 PM
Quote from: Wabbit!;1407084
Don't want to be douche, but that's bad form bro.
You're rounding your back and shrugging, rest looks fine to me. Don't risk an injury, try maintaining form with this weight. Drop 50 Lbs if you want but never lose form.

I've seen so many broken backs and bicep tears in all these years I've been lifting that a shudder at the sight of someone doing it wrong at that kind of weight.

dw; I've never had anyone form check me, and my buddy did point out I was falling apart.  When I did 435 I think I hitched the last two reps (which doesn't bug me too much, so long as I keep my back safe), so I knew going in 445 was pushing it.

With the shrugging, I believe I see that on the second rep when I'm trying to straighten out at the upper back.  I did notice my biceps felt extra sore after this workout, which did worry me.  This may be attributed to doing straight bar curls instead of ez-bar, but idk.

Since I'm likely at the very tail end of linear progression I will probably take a ~10% deload and work back with 405 for 5 and move up by 5 instead of 10.  It can be a little hard to put my ego in check sometimes.  I will probably need to widen my stance up a bit, I'm nearly 6'5" and I know many taller people usually use a sumo or wider than conventional stance, especially with my body proportions.

I guess 500 can wait.  I like to think I did decently though.  My last successful numbers: Squat - 345x3x5 Bench 285x1x5 Deadlift 435x5 OHP 180x1x5, and I hit my first pullup at 320ish pounds.
Title: Re: iROwiki fitness challenge
Post by: Abby on December 01, 2014, 02:17:14 PM
I know you all check this thread multiple times a day: GNC has 40% off everything (http://www.gnc.com/home/index.jsp) with 5% cashback through Ebates. Stocking up on some Quest stuff.

EDIT: Massive "meh" on the Quest Nutrition prices. Forgot about the big markup.
Title: Re: iROwiki fitness challenge
Post by: Scyber on December 02, 2014, 12:12:32 AM
I'll pull 500 for you, bro.
Title: Re: iROwiki fitness challenge
Post by: shitbath on December 02, 2014, 12:36:08 AM
i am glad you didn't go for 5 reps with this form because all the weight is supported by the passive structures of your spine. your back rounds because you start from a rounded position. you likely need a much greater drop than 10% to be able to fix this.
Title: Re: iROwiki fitness challenge
Post by: Scyber on December 02, 2014, 03:32:03 AM
I went and pulled 500 for you so you could live the dream. I fucked up and rolled the bar forward before pulling. Woops.
[ame]http://www.youtube.com/watch?v=1x1W6b01R7k[/ame]

Seriously though, you need to look at your form and fix it. You're going to fuck up your back like that. It's completely rounded from bottom until the top and then rounds to get the weight back down. You're basically doing a SLDL without a hip hinge. It's fairly impressive how much weight is being moved like that. You'd probably pull 500 instantly if you fixed your form.

You would also be red carded in a meet for not locking out. I'm considering by the big 3 that you have some interest in powerlifting.

(http://i.imgur.com/W7QTGQo.png)
My friend made this of the moment the weight leaves the floor if you don't see the issue yourself.

Edit: My form isn't perfect (working on dem flaws), but I'm getting coaching starting thursday.
Title: Re: iROwiki fitness challenge
Post by: Akintunde on December 02, 2014, 09:42:12 AM
Quote from: Scyber;1407157
I went and pulled 500 for you so you could live the dream. I fucked up and rolled the bar forward before pulling. Woops.
http://www.youtube.com/watch?v=1x1W6b01R7k

Thanks.  I'll still be shooting for early next year.

Quote
Seriously though, you need to look at your form and fix it.

Yeah, I have some ideas about what's causing my form issues.  I have poor dorsiflexion in my right ankle, so I do some things to compensate that are probably working against me.  I'll try the lift in oly shoes to open up my ankles a bit, probably with 405.

I would eventually like to compete at 220 or 242, but I still have a number of months of weight loss ahead of me and I need to get my lifts higher before I would really consider that.
Title: Re: iROwiki fitness challenge
Post by: Scyber on December 02, 2014, 02:51:04 PM
I'd compete ASAP tbh. It's a real huge motivator just be near people with that mindset. Plus just understanding how to compete is something good to learn when your ego isn't around at the time.

I don't think your lack of dorsiflexion is the issue with your dead as it should require almost zero dorsiflexion. You're straight legging it pretty much, which probably requires even more dorsiflexion. You need to get your hips back (stick your ass out) and view the lift as a hip hinge. Oly shoes would probably make it even worse.

220 or 242, so non IPF?

So I'm more useful: You don't need to be working at your max to increase your max. The first thing I would recommend is instead of doing say 1x5, do 5x1, so 5 singles. This helps you learn the technique and entirely prevents you from getting cheated reps, etc.

Work on perfecting technique and getting speed off the floor. For size and strength, focus on building your squat and back/core. Lots of squatting, lots of ab work, lots of upper back and lats.

I tend to do singles around 375lbs-440lbs depending on how heavy I'm going that day and I can pull around 530-550lbs if I focused on it and peaked maybe? You want to ingrain the best technique on deads and then just grind it out and try to stick to what you normally do. If you train with different technique, it'll just fully break down on a grinder because there's nothing to fall back on.

It pains me to say this as I'm a retard who tends to do the opposite, but focus on building your volume up for long term progress. If you increase the weight and drop the sets/reps later on, you'll do better long term. Stronger right now doesn't mean strongest in the future.
Title: Re: iROwiki fitness challenge
Post by: Akintunde on December 03, 2014, 09:37:13 AM
Quote from: Scyber;1407231
I'd compete ASAP tbh. It's a real huge motivator just be near people with that mindset. Plus just understanding how to compete is something good to learn when your ego isn't around at the time.

I intend to start before I'm "ready" in my mind, I'm waiting to be out of linear progression for now.  I would want to put up at least 1300 before I go, that's the starting point I set for myself.  I know my gym does a small little competition every few months which I would gladly compete in.

Quote
I don't think your lack of dorsiflexion is the issue with your dead as it should require almost zero dorsiflexion. You're straight legging it pretty much, which probably requires even more dorsiflexion. You need to get your hips back (stick your ass out) and view the lift as a hip hinge. Oly shoes would probably make it even worse.

I can skip the shoes and just try sitting back into it a bit.  I know I used to do that, I don't know why I stopped.

Quote
220 or 242, so non IPF?

I was going to start with "anything available locally", but for IPF/USAPL I'd compete around 231lbs/105kg initially, and when I can start gaining weight I'd do 264lbs/120kg.  I honestly have no idea what I will eventually weigh, I've been overweight my entire life.  At my fittest I was about 245-265 in high school doing my brosplit + wrestling + track, but I was by no means lean, just a slightly less bulky person than I am now.

Quote
So I'm more useful: You don't need to be working at your max to increase your max. The first thing I would recommend is instead of doing say 1x5, do 5x1, so 5 singles. This helps you learn the technique and entirely prevents you from getting cheated reps, etc.

Work on perfecting technique and getting speed off the floor. For size and strength, focus on building your squat and back/core. Lots of squatting, lots of ab work, lots of upper back and lats.

I tend to do singles around 375lbs-440lbs depending on how heavy I'm going that day and I can pull around 530-550lbs if I focused on it and peaked maybe? You want to ingrain the best technique on deads and then just grind it out and try to stick to what you normally do. If you train with different technique, it'll just fully break down on a grinder because there's nothing to fall back on.

It pains me to say this as I'm a retard who tends to do the opposite, but focus on building your volume up for long term progress. If you increase the weight and drop the sets/reps later on, you'll do better long term. Stronger right now doesn't mean strongest in the future.

It's probably time.  My Squat is still rising linearly (5lbs/workout, 10lbs/week), though I don't know how long that will keep up - I want to hit 365x3x5, I succeeded 345x3x5 on Monday, so it may be within reach.  Bench hit a wall forever ago, OHP and Deadlift have been serious grinds to move up, and since I am still cutting fairly aggressively (though not so successfully recently), working at near-max loads is just pretty shitty, especially on Deadlift.

I could look into some more "advanced novice"/intermediate training schemes, since what I'm following now is essentially Stronglifts 5x5.  Depending on how I feel today I may stick to 365 and just mess around with stance a bit.  I think if I opened up just beyond shoulder width with my legs and kept my arms inside my knee I should do a lot better.  I'll see.  I'll probably have my buddy record it so I can check it out and maybe post that as well.  I have to squat relatively wide as well to get my butt back and keep it from winking.
Title: Re: iROwiki fitness challenge
Post by: Scyber on December 03, 2014, 02:56:41 PM
Wide squatters tend to pull sumo. It's worth looking into how sumo looks/feels for you.

If your squat/bench are going up, don't change shit. If ohp/deadlift are stalling, change those lifts.

You want more weight long term or short term? Long term, up volume on those lifts. (Go for 30 reps at first for ohp - get them however you want) Short term, start doing triples or singles with some back off sets for volume.

Double progression: Start with 5 sets of 3, work up to 5 sets of 5 before adding weight.Usually a rep/session, but if it's easy, finish off that set.

Are you ohping every session? It's worth trying lower intensity or volume and upping frequency.

It's no problem for me to look at any form things you want.
Title: Re: iROwiki fitness challenge
Post by: Akintunde on December 03, 2014, 04:39:16 PM
I do OHP and Bench on different days as I am trying to maximize bench in the last leg of this training cycle, after which I will probably move to 4x a week so I can get some more volume in.

I apparently lack the hip mobility to deadlift correctly and powerfully, which confuses me since my squat doesn't have any issues from my hip at my semi-wide stance.  I either need to find the sweet spot like I have on squat or work on mobility.  Since I work a desk job it's not all that surprising.  I attempted it conventional, slightly wider (arms just inside the knees) and sumo, just doing singles at 315 trying to figure out what feels right (I couldn't even get 315 off the ground sumo, the moment I started trying to pull I got serious pain in my hips).  Currently still inconclusive.  I'll work on it more.
Title: Re: iROwiki fitness challenge
Post by: Scyber on December 03, 2014, 08:17:51 PM
Deadlifting takes like 10% of the mobility of squatting...you probably just don't mentally know how to hip hinge.

I'm a software engineer, so I know all about desk jobs, but your squat should be shit if anything. Sitting all day causes tight hip flexors/glutes being lazy/weak hamstrings/weak core/tight back. Sumo can wreck your hip flexors if they're tight though, so that's pretty normal.
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on December 04, 2014, 02:50:14 AM
Quote from: Scyber;1407157
I went and pulled 500 for you so you could live the dream. I fucked up and rolled the bar forward before pulling. Woops.
http://www.youtube.com/watch?v=1x1W6b01R7k



Edit: My form isn't perfect (working on dem flaws), but I'm getting coaching starting thursday.


You suck , Scyber.
Title: Re: iROwiki fitness challenge
Post by: Scyber on December 04, 2014, 04:21:20 AM
Quote from: Wabbit!;1407330
Quote from: Scyber;1407157
I went and pulled 500 for you so you could live the dream. I fucked up and rolled the bar forward before pulling. Woops.
http://www.youtube.com/watch?v=1x1W6b01R7k



Edit: My form isn't perfect (working on dem flaws), but I'm getting coaching starting thursday.


You suck , Scyber.


That's what I was told today. :(

I also got told I need to move into 105kg (231lbs) as I'm too fucking tall to compete at 93kg (205)
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on December 04, 2014, 10:44:00 AM
Meet me at 85 kgs. Or just wait for a couple of years. I'll see you there.
Title: Re: iROwiki fitness challenge
Post by: Scyber on December 04, 2014, 04:35:56 PM
Quote from: Wabbit!;1407380
Meet me at 85 kgs. Or just wait for a couple of years. I'll see you there.


Let me shrink down to 5'5"-5'7" :D

Anyway, I'm a long way off too. I'm missing like 20-40 lbs of muscle and carrying around a lot of fat. Oddly, just putting on any kind of weight helped my lifts magically. I miss abs, but I'm thinking long term.
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on December 05, 2014, 05:22:34 AM
I'm 6'1" , you cunt.

93 Kgs by January. Sitting at 90.5 right now.
Title: Re: iROwiki fitness challenge
Post by: Akintunde on December 05, 2014, 10:13:19 AM
Quote from: Scyber;1407290
Deadlifting takes like 10% of the mobility of squatting...you probably just don't mentally know how to hip hinge.

Probably. I looked up some guide, probably from BB.com to kind of work on it, but even at body weight I felt something pulling and it was causing hip pain on the way up.

I will be deadlifting again Monday, I'll take a video and probably just PM you it.  Stretching all the muscles in my leg then attempting it made the motion pain free.
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on December 06, 2014, 04:21:33 AM
Why PM? Just post here, wuss.
Title: Re: iROwiki fitness challenge
Post by: Scyber on December 06, 2014, 07:47:17 AM
Quote from: Akintunde;1407414
Quote from: Scyber;1407290
Deadlifting takes like 10% of the mobility of squatting...you probably just don't mentally know how to hip hinge.


Probably. I looked up some guide, probably from BB.com to kind of work on it, but even at body weight I felt something pulling and it was causing hip pain on the way up.

I will be deadlifting again Monday, I'll take a video and probably just PM you it.  Stretching all the muscles in my leg then attempting it made the motion pain free.


Stand a little away from a wall and then touch it with your butt.
Title: Re: iROwiki fitness challenge
Post by: Scyber on December 11, 2014, 04:49:30 PM
Tore my meniscus in my left knee, so focusing on getting my upper body hooj and my bench/deadlift.

Weight gain is going okay. I'm fatter than I'd like, but it'll change with time. I'm still a ways away from 231 and I should likely go higher to water cut down for competition.
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on December 13, 2014, 01:43:41 PM
Scyber squatting too deep for them extra gains.
Sucks for you, bro. Those things can be painful. Just rest it and Ice and let the bitch die.

 Or is it the inner meniscus? Cause that's a major bummer.
Title: Re: iROwiki fitness challenge
Post by: Scyber on December 14, 2014, 12:37:29 AM
Lateral tear, I believe. It's fairly depressing and I can't seem to find recovery time for it.
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on December 22, 2014, 01:08:20 PM
What Pre-workout are you guys using?

Also, creatine pre or post? I've been taking it pre for a few years. Someone suggested pre and post. Anything for them gains bruh!
Title: Re: iROwiki fitness challenge
Post by: Scyber on December 22, 2014, 05:34:52 PM
Creatine timing won't matter unless you're crazy carb cycling with depletion workouts in which case you can take it with refeed post session.

I'm trying to de-stim right now in preparation for March. Also doing higher volume and not going near max, so less user of being stimmed out of my mind.

I've decided to recomp until my meet on March 15th and then decide what to do.

Frenzy has a warning about failing drug tests if you want to try that one lol
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on December 23, 2014, 11:27:54 AM
Recovered from the meniscus tear,yet?

I think I'll pass on that MDMA trip.

Team Cellucor C4 baby!!!
Title: Re: iROwiki fitness challenge
Post by: Scyber on December 23, 2014, 04:49:22 PM
It's getting better. I'm going to start attempting squats soon, I think.

I'm focusing a lot on bench and not losing my deadlift. R.I.P. my quads.
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on December 24, 2014, 03:03:41 AM
Good thing with legs is, it's hard to lose muscle once they are developed ,even if you try.

Or I just have a cyclist's genetics.
Title: Re: iROwiki fitness challenge
Post by: Scyber on December 24, 2014, 03:19:24 AM
Cycling genetics. Druggy.

I don't think anyone naturally really loses size.
Title: Re: iROwiki fitness challenge
Post by: Scyber on December 24, 2014, 11:20:09 PM
I think I may need to cut down deadlifts to two days a week to not fuck with my other sessions. It could just be lifting at 4 pm instead of 7-8 pm too though.

Knee isn't really hurting anymore, but gonna wait longer to squat.

New bench technique is steadily progressing. I think I'll avoid going for a PR until the meet.
Title: Re: iROwiki fitness challenge
Post by: Akintunde on January 06, 2015, 08:38:02 AM
Quote from: Wabbit!;1408106
What Pre-workout are you guys using?

Also, creatine pre or post? I've been taking it pre for a few years. Someone suggested pre and post. Anything for them gains bruh!


I'm too far lost to caffeine addiction for PWO to do much for me, but I take 2g beta-alinine, 8g citrulline malate, and 200mg tab of caffeine.  I take 5g of creatine in the morning as well.

I'm going to try some Madcow cycles this year to see what that can do for me. Finished some high volume periodization for bench and made some good gains, hit 315 for 5 reps. Didn't test my max though.  And I built my DL back up to 415 with form fixes, may post a check later for sanity.
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on January 07, 2015, 07:39:33 AM
I don't know about Madcow or even strong lifts, man. I never could get comfortable with the idea of squatting 3x/week. Hell, I don't even feel comfortable without doing any isolation sets.
Title: Re: iROwiki fitness challenge
Post by: Akintunde on January 07, 2015, 09:37:26 AM
Quote from: Wabbit!;1408423
I don't know about Madcow or even strong lifts, man. I never could get comfortable with the idea of squatting 3x/week. Hell, I don't even feel comfortable without doing any isolation sets.

I actually only did two squats a week on SL, and since the Wednesday Squat on Madcow is light (I'll be doing 2 sets of 275x5, when my 5RM is 375+), you could probably drop it.

I add isolations for things I like doing, especially at the end of the  week. Hyperextensions and Facepulls on Monday, Close Grip Bench and  Pullups on Wednesday, Dips and Bicep Curls on  Friday, is my plan for Madcow.
Title: Re: iROwiki fitness challenge
Post by: Scyber on January 07, 2015, 01:48:23 PM
Dropping things means you aren't doing the program. The day is there for a reason. (Referring to madcow - SL is hardly programming)

It ups volume/frequency while allowing recovery. It's basically DUP with hypertrophy/power/strength days.

It takes an ever increasing volume to keep your lifts going up (or your size) so you're going to have to train sub maximally sometimes or take drugs. I find the latter pointless because the person then runs into the same problem later on and has to take more drugs instead of just learning to train.

If things work from just doing dumb crap, it means the person is far from his limit or gifted genetically. It takes training people who suck to kind of get it if you are a lucky person.
Title: Re: iROwiki fitness challenge
Post by: tarka on January 08, 2015, 11:20:00 AM
Quote from: Akintunde;1408414

I'm too far lost to caffeine addiction for PWO to do much for me, but I take 2g beta-alinine, 8g citrulline malate, and 200mg tab of caffeine.  I take 5g of creatine in the morning as well.

You've never tried real PWO. The dark side of PWO. THE PRE-GOVERNMENT INTERFERENCE DANGER ZONE PWOS.  YOU DONT KNOW THE STRUGGLE.



in any case i'm on a chinese wholesale website speaking with the owner of a Thai supplement shop, negotiating a buyout of their remaining stock of Craze. wish me luck, and let me know if you want some.
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on January 08, 2015, 03:30:05 PM
Chinese? You mean, Dripin Sports' Craje?
Title: Re: iROwiki fitness challenge
Post by: Scyber on January 08, 2015, 05:08:10 PM
I'm right next to Thailand if you want me to buy a batch, tarks.
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on January 12, 2015, 03:34:02 AM
Met my fat friend after 8 months and bro's ripped to the bone somehow.

Now, I'm not the person to call "roids!" and downgrade someone's hard work like that. But I've been lifting for 8 years now and I know how much hard work it took to be where I am right now. Not gonna lie, I felt jealous.
 Even though he's still got a long way to go to beat me but what I did in years he's doing in a year and that sort of bugs me, man. But it sort of motivated me to go harder at the gym now and always stay a step ahead of that motherfucker.

Happy for him though. I guess.
Title: Re: iROwiki fitness challenge
Post by: Scyber on January 12, 2015, 08:49:31 AM
Damn, you guys have been lifting so long.
Title: Re: iROwiki fitness challenge
Post by: tarka on January 12, 2015, 09:22:42 AM
Quote from: Wabbit!;1408438
Chinese? You mean, Dripin Sports' Craje?
yes. but it comes with more synthetic stimulants than the US version so its k

Quote from: Scyber;1408439
I'm right next to Thailand if you want me to buy a batch, tarks.

if this dumb cunt will ever e-mail me back wtf!
Title: Re: iROwiki fitness challenge
Post by: freefall on January 15, 2015, 02:36:39 AM
hi guys. is this thread still kickin'?

okay. so i've come a pretty long way in my lifting journey. it's been about 1 and a half years. still a noob at this. was wondering if i could get a form check / critique on my squat form.

160 lbs / 5x5x175 (also a new PR ... i guess since i've never been able to do 175 for 5 sets of 5 before). also first time recording myself to check form. go easy on me. :)

[ame]http://www.youtube.com/watch?v=lvVpDhduEgA[/ame]
Title: Re: iROwiki fitness challenge
Post by: Scyber on January 15, 2015, 11:34:41 PM
Sorry for the late reply. I couldn't watch the video on my phone.

You hit depth! That's a rare one :D

If you try and point your elbows down more, it'll keep you upright and you won't pitch forward at weights closer to failure. (let me know if that's what happens :P)

If you film another, try and it get dead from the side. What people really want to see to help a squat is bar path, which is hard to tell from on an angle.

Does the buttwink bother you at all? (the tuck at the bottom) If not, don't worry about it. If you get any lower back back, cut depth to where you don't tuck, but where it's still below parallel. Sometimes you have to change stance to accomplish this.

Since you're squatting high bar:
Actually, I think everyone should follow this advice, but low bar does use the hamstrings a little more.
Do a hamstring "isolation" in your sessions. SLDL/RDL after you deadlift normally. You can leg curl if you really prefer to do it, but basically the hamstrings don't get enough work and it won't impact you negatively until much later, but when it does...zzz

I'm making some auto regulated programs (using AMRAP sets) on google docs if anyone wants to look at one. Currently set up as a 3 DAW FB, but it can be changed fairly easily. Rough as shit atm because doing sheet stuff is such a pain on google vs. excel (for the laziness factor :D)
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on January 16, 2015, 02:50:19 AM
Quote from: freefall;1408519
hi guys. is this thread still kickin'?

okay. so i've come a pretty long way in my lifting journey. it's been about 1 and a half years. still a noob at this. was wondering if i could get a form check / critique on my squat form.

160 lbs / 5x5x175 (also a new PR ... i guess since i've never been able to do 175 for 5 sets of 5 before). also first time recording myself to check form. go easy on me. :)

http://www.youtube.com/watch?v=lvVpDhduEgA


You've got better form than most people that I see squatting at the gym.

Scyber already listed the minor tweaks you can do. Only problem other than that I have is that you're squating down too fast. Well, that is more of a personal habit. So I guess you don't have to worry about that.

Nice shoes.
Title: Re: iROwiki fitness challenge
Post by: Scyber on January 16, 2015, 03:21:59 AM
I don't think he's really dive bombing it and he's doing high bar, which can use quite a bit of bounce out of the hole. My only concern is for his back because it varies person to person how much buttwink impacts the individual.
Title: Re: iROwiki fitness challenge
Post by: Akintunde on January 17, 2015, 04:59:30 PM
Madcow is hard. :(. Failed 300x5 for some reason, just not feeling any leg drive for some reason. No accessories aside facepulls for now, I don't really have the energy for it. Going to try 305x5 but if I miss it idk what to do other than rest and retry. I think it's because I do it after squats.

I love the light squat days. I use it to squat as deep as I can instead of just below parallel. It feels good, if a bit grindy.

So close to being under 300. Got 305 this morning. Feels good.

I also want to try the crack like pre governance PWO. The stories I've heard...
Title: Re: iROwiki fitness challenge
Post by: Scyber on January 17, 2015, 09:24:27 PM
I've been told to place feet as wide as possible and point toes forward while shoving knees out as hard as possible the whole lift.

Tucking doesn't work as well for guys with longer legs.

What was before 300x5 and what rep did you fail at?
Title: Re: iROwiki fitness challenge
Post by: Akintunde on January 18, 2015, 09:12:54 AM
Quote from: Scyber;1408564
I've been told to place feet as wide as possible and point toes forward while shoving knees out as hard as possible the whole lift.

Tucking doesn't work as well for guys with longer legs.

What was before 300x5 and what rep did you fail at?


I failed the last rep 4 inches off the chest. I think half the reason was the bar moved to my face, like I lost balance. It was weird, though. Rep 4 was going really smooth, then 3 inches from the top it went to shit. My triceps pretty much quit.

The previous weight was 265 lbs.
Title: Re: iROwiki fitness challenge
Post by: Scyber on January 18, 2015, 04:03:25 PM
Isn't that way too much of a jump? It was a fairly low % increase.

Anyway, sounds like your shoulders came untucked at rep 4 and you didn't fix it fully
Title: Re: iROwiki fitness challenge
Post by: Akintunde on January 18, 2015, 05:20:04 PM
Quote from: Scyber;1408588
Isn't that way too much of a jump? It was a fairly low % increase.

Anyway, sounds like your shoulders came untucked at rep 4 and you didn't fix it fully


You're probably right, scapula retraction has been a bit of a struggle, especially at high weights.

The jump is probably a rounding issue. 10% of my max is 35 lbs in theory, and it should be 10-15% ramp per set. I used an online calc for it. If you were referring to my previous weeks top set, it was 295.
Title: Re: iROwiki fitness challenge
Post by: freefall on January 18, 2015, 09:05:46 PM
Quote from: Scyber;1408528
Sorry for the late reply. I couldn't watch the video on my phone.

You hit depth! That's a rare one :D

If you try and point your elbows down more, it'll keep you upright and you won't pitch forward at weights closer to failure. (let me know if that's what happens :P)

If you film another, try and it get dead from the side. What people really want to see to help a squat is bar path, which is hard to tell from on an angle.

Does the buttwink bother you at all? (the tuck at the bottom) If not, don't worry about it. If you get any lower back back, cut depth to where you don't tuck, but where it's still below parallel. Sometimes you have to change stance to accomplish this.

Since you're squatting high bar:
Actually, I think everyone should follow this advice, but low bar does use the hamstrings a little more.
Do a hamstring "isolation" in your sessions. SLDL/RDL after you deadlift normally. You can leg curl if you really prefer to do it, but basically the hamstrings don't get enough work and it won't impact you negatively until much later, but when it does...zzz

I'm making some auto regulated programs (using AMRAP sets) on google docs if anyone wants to look at one. Currently set up as a 3 DAW FB, but it can be changed fairly easily. Rough as shit atm because doing sheet stuff is such a pain on google vs. excel (for the laziness factor :D)


Thanks man. I try to go as low as possible which is probably why I do that butt-wink thing. It wasn't until I filmed that I realized I do that. Anyway yeah, I'll try the positioning my elbows thing because I find it hard to keep the weight on my heels as I drive up causing me to lean forward. I'm not that flexible though. When I do front squats my wrists tend  to give out before anything else which sucks because I can keep going.

Yeah, I mess around with stance quite often and I'll have to film to see if it improves my form. Thanks for the tips/compliments!
Title: Re: iROwiki fitness challenge
Post by: Scyber on January 18, 2015, 10:56:19 PM
Quote from: Akintunde;1408590
Quote from: Scyber;1408588
Isn't that way too much of a jump? It was a fairly low % increase.

Anyway, sounds like your shoulders came untucked at rep 4 and you didn't fix it fully

You're probably right, scapula retraction has been a bit of a struggle, especially at high weights.

The jump is probably a rounding issue. 10% of my max is 35 lbs in theory, and it should be 10-15% ramp per set. I used an online calc for it. If you were referring to my previous weeks top set, it was 295.

Yeah, meant the last week. I'd bet money on it being shoulders after being around a dozen guys doing the same exact thing.

Long term, do back work. Short term, you just need to think about it and make sure you keep them pinned.
Title: Re: iROwiki fitness challenge
Post by: Scyber on January 19, 2015, 07:30:10 PM
I might end up competing bench only, which is gg because it's currently garbage can compared to my deadlift/squat and I just jumped a full weight class lol
Title: Re: iROwiki fitness challenge
Post by: Akintunde on January 19, 2015, 08:53:49 PM
I've been trying to move out of my weight class for a year :(.

305 still stuck on rep 4, but this was definitely a lack of energy, not failure on form. 2 inches from lockout. Rep 4 was way cleaner on 305, little grind and no shaking. I may try to Bench before I squat, I think I stretch my right shoulder a bit doing them which may be messing with me. They're also exhausting.
Title: Re: iROwiki fitness challenge
Post by: Scyber on January 20, 2015, 04:51:57 AM
Quote from: Akintunde;1408618
I've been trying to move out of my weight class for a year :(.

305 still stuck on rep 4, but this was definitely a lack of energy, not failure on form. 2 inches from lockout. Rep 4 was way cleaner on 305, little grind and no shaking. I may try to Bench before I squat, I think I stretch my right shoulder a bit doing them which may be messing with me. They're also exhausting.


Putting the prioritized lift first is a good idea. You might also want to look at your peri nutrition. You getting the bulk of your carbs near training? I also recommend something like a sugar pill (or something cheaper, but you don't chow these down :P) during training if it's your blood sugar going down. It's a tip I got from lyle mcdonald when I cut down to skeleton mode and had pretty shit calories.
Title: Re: iROwiki fitness challenge
Post by: Scyber on January 24, 2015, 09:20:39 PM
I started rehab for my knee and got told no lower body. Failed my last bench session and said fuck it and decided to get shredded. Might as well be a jacked cripple.
Title: Re: iROwiki fitness challenge
Post by: Akintunde on January 29, 2015, 01:46:27 PM
Quote from: Scyber;1408731
I started rehab for my knee and got told no lower body. Failed my last bench session and said fuck it and decided to get shredded. Might as well be a jacked cripple.

Don't skip that rehab.  I did that when I was younger and it still fucks with my ankle.

Madcow is too intense for my cut.  My squat is gaining, but Bench/Deadlift were bust.  Failed 310 again on rep 5 and actually hurt my shoulder a bit doing it.  Deadlift I wasn't even recovered from squats and failed on rep 3.

I may try a Strength/Power/Hypertrophy(maybe) split and cut the sets down.  I want to try and build a weekly program for my squats and deads and bi-weekly for my bench and press.  I think my bench is a bit more advanced than my squats and deads are, and with the cut I don't think weekly gains are even a possibility on Bench.

On the bright side, for the first time in 6-ish years I weighed under 300.  Got 299.6 on Wednesday.  So I got that going for me.
Title: Re: iROwiki fitness challenge
Post by: Scyber on February 03, 2015, 07:09:55 AM
Awesome about the weigh-in. Keep going strong.

Build volume on bench instead of weight and then build weight.
Go from 3-5 sets of 5 at X weight to 8 sets at that weight and then try to peak again.
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on February 09, 2015, 11:48:27 PM
Willing to try a new program now. I've been doing isolation exercises all my life.  Never even tried reading about the new things people have been doing. Cause, ego.

Could someone suggest me a program that works that I've been oblivious to? I'm on a bulk atm.
Title: Re: iROwiki fitness challenge
Post by: Scyber on February 10, 2015, 01:33:44 PM
Uh, well, you need to increase volume, intensity or frequency if you're stalled. Anyone who recommends a program without knowing what you're currently doing is a fucking idiot.

So what are you doing currently?
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on February 11, 2015, 03:37:32 AM
That post was written keeping the fact in mind that we are friends. I'd expect a friend to know what I am doing.

Being a long time admirer of Dorian Yates , I picked up a copy of his program "Blood and Guts" a few years ago. Fairly simple I know, maybe that's the reason I chose to do it.
It worked for me. I've been doing the same since with minor tweaks every now and then.

But it's low volume and failure at every workset style has sort of taken a toll on me. Plus, I need a change in pace too. It's getting boring.  It's like I don't even know a thing about anything outside it. Frankly, I never needed to know anything else.
Now, I just want to try something new and mix it up a little bit. My lifts have started to stall a little bit too.

So it's fair to say that I've been very orthodox in my approach. Never been the counting calories type. I just eat clean and lift 5 pounds more than the previous week every week.
I've been wanting to step it up a little bit for a long time but I've been too lazy to learn anything new. I've decided to change that now.

So if anyone could help me be one of the cool kids Id be eternally thankful.
Title: Re: iROwiki fitness challenge
Post by: Scyber on February 15, 2015, 04:30:30 AM
I'd like to tell you just to self program or give you some guidelines, but maybe just try Layne Norton's PHAT.
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on February 17, 2015, 12:10:39 PM
Okay, thanks a lot.
Title: Re: iROwiki fitness challenge
Post by: Akintunde on February 25, 2015, 08:55:57 PM
Finally hit the Deadlift I was chasing: http://youtu.be/3sAQIeG3wyk

Just did 365 deadlifts adding a set a week until I failed a set. Felt really good today so I went for it. Feels good. Hit a 405 squat a bit ago as well: http://youtu.be/7PBqNq94ZSY

Probably could've gone higher on the squat. That's still ramping volume Nicely though. Taking a 2 week diet break, then I'll be back in it. Going to do a PSMF to drop from 300 to 250 hopefully.
Title: Re: iROwiki fitness challenge
Post by: Scyber on February 26, 2015, 08:05:31 AM
Grip give out before you could lock out?

Squat was high.

Way better form.

Ignore everything if you never plan competing and just gym broing it up.
Title: Re: iROwiki fitness challenge
Post by: Akintunde on February 26, 2015, 10:16:41 AM
I think I had it locked out for maybe 0.1 seconds before pretty much everything gave out honestly.  I tried to relift it with straps and it wouldn't budge.

When I squat my normal reps I hit ATG, 405 just felt really shitty on my back so I tried to just nick parallel and get it over with, but if it was high I'll probably just reattempt it all of the way.  The bounce should help me.  The camera angle is also pretty shitty for squats imo.

I'm going to be broing it out for a bit before I think I'm going to compete.  I hurt my shoulder doing... something, so no benching for me for a bit.  I'm probably going to have an X-Ray on it to see if I actually fucked it up or if I just hurt myself doing something stupid.  But the earliest I'll be competing is over a year out, I still want to drop down to ~240, so 60 pounds, and then I want to be able to bulk to be in the 250-260s.

I need a lot of work.  But even if I could hold 500 at lockout for 2 or more seconds for competition, my total would still only be around 1250 or so, depending on how my paused bench compares to touch-and-go.  I'd like to have 1400-1500 before I really consider doing it, which then I would focus more on locking out and doing just deep enough squats at high intensities.  Right now I'm just setting myself numbers that I aim to keep after PSMF (and maybe a week or two recovery), so I can see if I fucked up my strength or not on it.
Title: Re: iROwiki fitness challenge
Post by: Scyber on February 26, 2015, 06:02:50 PM
Running Lyle's version?
Title: Re: iROwiki fitness challenge
Post by: Akintunde on February 26, 2015, 09:15:11 PM
Yeah, I got his book, been going through it.
Title: Re: iROwiki fitness challenge
Post by: Scyber on February 27, 2015, 07:16:54 PM
Physio cleared me to start deadlifting as long as I warm up/activate glutes first.

Likely competing bench only until towards the end of the year, so I have time to get my dead over 600.

Good news: my deadlift is still retarded after not doing it for months. Built up to a relatively easy 235kg before my chest bruises started to kill me. Time to back off and push volume for ~20 weeks.
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on March 02, 2015, 04:38:44 AM
Got a grade 2 strain on my left latissimius dorsi on my third rep doing 475 deads. That's not even my PR. Fuck you, running shoes.

See you in 2-3 weeks, gym. Hello donuts!
Title: Re: iROwiki fitness challenge
Post by: Akintunde on March 02, 2015, 12:38:36 PM
I hope my shoulder issue isn't too serious, but today it decided to graduate to constant pain.  I don't go in until tomorrow. :(
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on March 03, 2015, 01:54:49 AM
Way to steal my thunder.
Title: Re: iROwiki fitness challenge
Post by: Akintunde on March 03, 2015, 01:32:17 PM
I'd rather have shoulder issues than lat issues, that seems way worse.  I wish I could rep 475 on deadlifts.  u strong people
Title: Re: iROwiki fitness challenge
Post by: Scyber on March 03, 2015, 03:38:11 PM
Powerlifting club bought a glute ham raise machine it doubles as a quad roller that is extremely painful. Deadlift on the road to 700
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on March 04, 2015, 01:05:08 AM
Quote from: Akintunde;1409338
I'd rather have shoulder issues than lat issues, that seems way worse.  I wish I could rep 475 on deadlifts.  u strong people


Haha putz.
Title: Re: iROwiki fitness challenge
Post by: Scyber on March 06, 2015, 05:26:38 PM
Quote from: Akintunde;1409338
I'd rather have shoulder issues than lat issues, that seems way worse.  I wish I could rep 475 on deadlifts.  u strong people


Put 475 on the bar and do it for a triple.
Title: Re: iROwiki fitness challenge
Post by: Akintunde on March 06, 2015, 07:27:01 PM
Quote from: Scyber;1409392
Quote from: Akintunde;1409338
I'd rather have shoulder issues than lat issues, that seems way worse.  I wish I could rep 475 on deadlifts.  u strong people


Put 475 on the bar and do it for a triple.


I'll try On Wednesday. I followed your set increasing plan for a few weeks and retested my maxes since I'm going to be doing PSMF starting tomorrow. Got 405 on squat for 5 reps ass to grass, that was my 1rm when I started. I did an AMRAP on deadlift to show solidarity to my gym bro and got 365 for 15 after doing 5x5. With straps, someone legit stole my chalk.

Being off my diet for 2 weeks really helped me realize them gains. Now to see what 12 weeks of PSMF does to tgem.
Title: Re: iROwiki fitness challenge
Post by: Scyber on March 15, 2015, 08:17:21 PM
Time to start the gain train back up

(http://i.imgur.com/L7oGhYi.jpg)
Title: Re: iROwiki fitness challenge
Post by: Abby on March 15, 2015, 08:29:19 PM
Surprisingly accurate depiction of the kangaroo physique.
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on March 15, 2015, 09:57:06 PM
Quote from: Scyber;1409494
Time to start the gain train back up

(http://i.imgur.com/L7oGhYi.jpg)


What's it for?
Title: Re: iROwiki fitness challenge
Post by: Scyber on March 15, 2015, 11:49:17 PM
Gold medal for 105kg class bench press only.
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on March 16, 2015, 11:45:23 AM
Wut? Did you do it with your face?
Title: Re: iROwiki fitness challenge
Post by: freefall on March 18, 2015, 03:55:36 PM
grats, way to dominate those auztralienzzz scyber. what was your bench?
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on March 19, 2015, 09:31:50 AM
Quote from: Wabbit!;1409500
Wut? Did you do it with your face?


Silly me. I read you won a gold for benching a 105 kgs.
Title: Re: iROwiki fitness challenge
Post by: tarka on May 05, 2015, 08:33:19 PM
shaun help me get my bench up. my form is ass, always has been. i need tips
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on May 09, 2015, 12:17:43 PM
I'm disappointed you didn't ask me.

Wait for Shaun to throw a few fancy words in there and make it sound like science.
Title: Re: iROwiki fitness challenge
Post by: Scyber on May 09, 2015, 11:06:10 PM
Quote from: tarka;1409841
shaun help me get my bench up. my form is ass, always has been. i need tips


Yo, Skype me a video, but not sure how much that'll help.

I do all the bench coaching thes days and assuming the guy knows how to bench at all, these are the major fixes:

Knees out so squeeze glutes and create a base. You're both too tall to tuck probably too.

Shoulders down into your ass. Activate your last and keep them there. Don't lose tightness by over extending at the top.

Over tucking. It makes people much weaker off the bottom because the arms aren't in line with the bar.

The problem is self analyzing these yourself and constantly reminding yourself. Getting a good coach can give you a normal trainees progress of 4-5 years in one year.
Title: Re: iROwiki fitness challenge
Post by: Abby on July 09, 2015, 08:40:21 PM
Hello has everyone gotten fat or super lean this summer?
Title: Re: iROwiki fitness challenge
Post by: Resplendent on July 09, 2015, 09:46:09 PM
I am super the same!
Title: Re: iROwiki fitness challenge
Post by: Abby on July 10, 2015, 07:57:22 AM
Man, Resp, I was taking bets on who would respond first, and you definitely weren't in the running at all. Now I probably owe someone money.
Title: Re: iROwiki fitness challenge
Post by: Resplendent on July 10, 2015, 02:13:33 PM
Just trying to keep this place alive :')
Title: Re: iROwiki fitness challenge
Post by: Dishonru on July 10, 2015, 07:01:25 PM
I got banned from physically strenuous activity and super fat mostly as a result of that and not changing my calorie intake hehe.
Title: Re: iROwiki fitness challenge
Post by: Akintunde on July 12, 2015, 05:26:53 PM
Still 285.  Got lazy.  :(  My excuse is I was letting my shoulder heal.
Title: Re: iROwiki fitness challenge
Post by: Shadow on July 14, 2015, 09:09:33 PM
Quote from: Abby;1410530
Man, Resp, I was taking bets on who would respond first, and you definitely weren't in the running at all. Now I probably owe someone money.


Pay up.
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on July 20, 2015, 02:16:28 PM
The underdog always wins. It's the first rule.

Vegas loves you.
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on July 23, 2015, 12:52:48 AM
Anyone tried Test here? I was thinking of giving it a go.
Title: Re: iROwiki fitness challenge
Post by: Scyber on August 03, 2015, 11:22:16 PM
Quote from: Abby;1410527
Hello has everyone gotten fat or super lean this summer?
SUMMER? DOES NOT COMPUTE

Quote from: Akintunde;1410540
Still 285.  Got lazy.  :(  My excuse is I was letting my shoulder heal.
m8. i am disappoint

Quote from: Wabbit!;1410580
Anyone tried Test here? I was thinking of giving it a go.
Learn to lift/eat first, m8...and don't get gyno like v
Title: Re: iROwiki fitness challenge
Post by: jaded on August 05, 2015, 09:27:19 AM
235 still got abs sup bb
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on August 08, 2015, 02:34:14 PM
Quote from: Scyber;1410691
Quote from: Abby;1410527
Hello has everyone gotten fat or super lean this summer?
SUMMER? DOES NOT COMPUTE

Quote from: Akintunde;1410540
Still 285.  Got lazy.  :(  My excuse is I was letting my shoulder heal.
m8. i am disappoint

Quote from: Wabbit!;1410580
Anyone tried Test here? I was thinking of giving it a go.
Learn to lift/eat first, m8...and don't get gyno like v

Oh okay. Thank you. I wonder what you call that long metal rod thingy.

I can't believe how dumb that post sounded.
Look, you berk, I meant a test booster like a natural testosterone supporting suppliment. Not TRT, if you really thought I meant that.
 I reckon someone who's been below 15% bf almost throughout their life knows their onions.
Just wanted an honest opinion/review on that instead of sponsored dweebs on YouTube.
Title: Re: iROwiki fitness challenge
Post by: tarka on August 11, 2015, 01:17:53 AM
Quote from: jaded;1410703
235 still got abs sup bb

bae u got a man or wut. 4real tho lemme get dat butt.
Quote from: Wabbit!;1410751
Quote from: Scyber;1410691
Quote from: Abby;1410527
Hello has everyone gotten fat or super lean this summer?

SUMMER? DOES NOT COMPUTE


m8. i am disappoint

Quote from: Wabbit!;1410580
Anyone tried Test here? I was thinking of giving it a go.

Learn to lift/eat first, m8...and don't get gyno like v


Oh okay. Thank you. I wonder what you call that long metal rod thingy.

I can't believe how dumb that post sounded.
Look, you berk, I meant a test booster like a natural testosterone supporting suppliment. Not TRT, if you really thought I meant that.
 I reckon someone who's been below 15% bf almost throughout their life knows their onions.
Just wanted an honest opinion/review on that instead of sponsored dweebs on YouTube.

pin or dont bother imo.
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on August 11, 2015, 04:01:01 AM
That took me a while to suss that one out. I thought only ladies used Pintrest.
I've posted quite a few pictures here. Be a good lad and use the search button here or "the post your picture" thread.
 I go here when I have some free time during work, so more oft than not I'm on my phone and it's a bit dicky.
Title: Re: iROwiki fitness challenge
Post by: Abby on August 11, 2015, 07:56:41 PM
Quote from: Wabbit!;1410787
That took me a while to suss that one out. I thought only ladies used Pintrest.


It's "Pinterest". Ugh, it's like you don't even care about which flowers to use as centerpieces.
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on August 12, 2015, 04:14:54 PM
I can do 63 types of French braids with just my pecs.
Title: Re: iROwiki fitness challenge
Post by: Abby on August 13, 2015, 04:39:17 PM
Huh. Well, color me impressed.
Title: Re: iROwiki fitness challenge
Post by: tarka on August 16, 2015, 02:37:11 PM
Started PHD-4.

Let's see if it's possible to stay consistent on it as a natty without getting completely wiped out. Volume seems low enough.
Title: Re: iROwiki fitness challenge
Post by: tarka on August 23, 2015, 11:44:20 PM
So far it's not too much volume even though its 5 days on, 1 day cardio and abs, 1 day optional rest. I've actually had to add extra work on shoulders, back and chest to get a more complete routine and hit everything properly.

It is extremely taxing on legs though. It calls for deadlifts on back days...and squats on leg days. So I'm deadlifting 3 days a week(twice on back days and once on leg hypertrophy day since I do RDLs those days as an accessory) and squatting 2 days a week as well. In addition to 1-2 days of cardio a week, usually stair climber, and a bit of jogging. Still recovering fairly well, I'm just really having to do good warm ups, stretch a ton, and make sweet sweet love to my foam roller nightly. But diet is on point, recomp is coming along phenomenally. Leaned out a good bit so far, lost 14lbs and sit at 226 now at maybe 15%ish bodyfat, abs starting to show. I figure if I cut down to 210-215 I'll be lookin good as fuhh.

Deads at 460 now with a bullshit LAfitness bar with no flex and garbage knurling, squats 340, bench is 235 which is weak af, but I'm coming off a separated shoulder and have always had a weak bench. focusing on bringing that up though, I want a strong bench by the end of the year.  Finally steady lifting and dieting after a year and a half of horrible inconsistency. For references sake this time two years ago I was deadlifting 525 for 2 touch n go, squatting 415 and benching 285. Since then I've had two broken fingers a partially torn achilles 2 herniated discs, a separated shoulder, and severe tendonitis in my hip. which explains the inconsistency. All except the hip were injuries sustained outside of gym.

Wanna run everything through until probably around Christmas time and if I'm still consistent and diet is still spot on, and i've plateaud then hop on for 12 weeks and see where that gets me.
Title: Re: iROwiki fitness challenge
Post by: Scyber on September 02, 2015, 04:52:37 PM
A test booster won't raise testosterone enough to impact muscle growth...at all. I said what I said because you should have no trouble putting on muscle unless it's a training issue or lack of food.

Rehabbing my knee a bit, so trying to get my bench to over 350 so I'm not on a little girl level. At this rate, I'll have a 700 lb deadlift first even without training lower body half the year.

Surviving high volume is all about out of gym life. Sleep too much, eat too much and reduce stress to zero and gains are to be had.
Title: Re: iROwiki fitness challenge
Post by: tarka on September 03, 2015, 11:00:33 AM
Quote from: Scyber;1411223

Surviving high volume is all about out of gym life. Sleep too much, eat too much and reduce stress to zero and gains are to be had.
You're basically telling me I need to introduce either weed or xanax into my daily routine. Cause absolutely none of what you're suggesting can currently happen for me without getting medicated.

Dammit, Shaun.

Gains are happening regardless though. Recomp is going guh-guh-guh greeeeat.
Title: Re: iROwiki fitness challenge
Post by: Scyber on September 03, 2015, 08:02:20 PM
Quote from: tarka;1411243
Quote from: Scyber;1411223


Surviving high volume is all about out of gym life. Sleep too much, eat too much and reduce stress to zero and gains are to be had.

You're basically telling me I need to introduce either weed or xanax into my daily routine. Cause absolutely none of what you're suggesting can currently happen for me without getting medicated.

Dammit, Shaun.

Gains are happening regardless though. Recomp is going guh-guh-guh greeeeat.


My idea of high volume is like off season sheiko for advanced athletes where it literally says "survive" in the excel file.
Title: Re: iROwiki fitness challenge
Post by: tarka on September 03, 2015, 09:05:37 PM
Quote from: Scyber;1411246
Quote from: tarka;1411243
Quote from: Scyber;1411223

Surviving high volume is all about out of gym life. Sleep too much, eat too much and reduce stress to zero and gains are to be had.
You're basically telling me I need to introduce either weed or xanax into my daily routine. Cause absolutely none of what you're suggesting can currently happen for me without getting medicated.

Dammit, Shaun.

Gains are happening regardless though. Recomp is going guh-guh-guh greeeeat.

My idea of high volume is like off season sheiko for advanced athletes where it literally says "survive" in the excel file.
sheiko is not a program its descent into lunacy.
Title: Re: iROwiki fitness challenge
Post by: Scyber on September 04, 2015, 08:19:50 PM
I wrote up some of the Russian only stuff and actually recommend the app for anyone new to powerlifting if someone can help with form.

Pretty sure anyone benching 4-5 days/week with that volume will just blow a shoulder without great form.
Title: Re: iROwiki fitness challenge
Post by: tarka on September 04, 2015, 10:37:57 PM
Quote from: Scyber;1411252
I wrote up some of the Russian only stuff and actually recommend the app for anyone new to powerlifting if someone can help with form.

Pretty sure anyone benching 4-5 days/week with that volume will just blow a shoulder without great form.

My bench form is atrocious. One of my best buddies is a former jr. olympic powerlifter, dude knows his shit but we've never been at the same gyms so he could never help me with form...But this week we're gonna join up at this powerlifting gym that has a deal like 11 visits for $30 that never expire and both go lift there on certain days...I'll go on all my chest days for the coaching from both him and the gym owner who is apparently the man, and I'll also go on squat and DL power days since they have proper DL bars and bumpers, and a monolift so its good shit.
Title: Re: iROwiki fitness challenge
Post by: Scyber on November 12, 2015, 06:19:03 PM
I tried to do crossfit, broke my neck and now I'm stuck doing bench only again.

How are things for everyone else?
Title: Re: iROwiki fitness challenge
Post by: tarka on November 12, 2015, 09:13:34 PM
Gettin lean as fuh. Then gonna slow bulk through spring
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on November 13, 2015, 01:31:15 PM
Haven't been able to go to the gym for a week now. Stress ate so much that I had to stress eat some more. Gaining 7 lbs in 6 days can't be all muscle, can it?

Guess ill just fool myself.
Title: Re: iROwiki fitness challenge
Post by: Scyber on November 14, 2015, 03:32:56 AM
Sounds possible to me.
Title: Re: iROwiki fitness challenge
Post by: Sera on November 14, 2015, 03:41:45 AM
did you really break your neck doing crossfit
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on November 16, 2015, 04:06:04 AM
Probably Zumba.
Title: Re: iROwiki fitness challenge
Post by: Boni on November 17, 2015, 02:12:25 PM
Quote from: Sera;1412368
did you really break your neck doing crossfit


dude have you seen crossfit? I'm surprised he only broke his neck

(http://i.imgur.com/hlxjgwy.gif)
Title: Re: iROwiki fitness challenge
Post by: Akintunde on November 30, 2015, 06:59:16 PM
Shitty year overall for me fitness wise, shoulder injury that took way too long to recover from puts my bench slightly lower than it was - 315x3 down from 315x4.  I'm sitting in the 280's, so while my weight loss this year wasn't great by any means, at least I've got it back under control.  I think I started the year at 315.

Hit 445x2 on squat, my previously tested max was 455, so maybe a minor increase in my squat max.

Haven't been able to pull over 500 sumo which is what I hit in March, so kind of upset about that.  I did get 480x4 in my last training cycle, but I think I pushed a bit too much and I've just been shit with sumo this cycle, barely got 465x2.

The one little shining victory: After not having pulled conventional for a year, I tried it again when I was failing at a 465 sumo, and pulled 465 pretty... easy.  So instead of trying to rep 490 sumo today, I decided fuck it, I'm going for a max conventional deadlift.  Tomorrow will be the anniversary of you guys telling me my form was shit and I was going to fuck my back up (which I definitely would have if I kept pulling like I was).

https://www.youtube.com/watch?v=mtgoOS3SJOE&hd=1

Definitely rounded in the upper back (which doesn't bug me on a max attempt), but pulling 545 felt pretty fucking great after a year of little progress and shit like getting laid off, etc.

Also managed a 485 squat, 325 bench and 210 ohp, so PRs all around. So close to a 1400 total.
Title: Re: iROwiki fitness challenge
Post by: tarka on December 11, 2015, 09:32:16 PM
what'd you do to your shoulder breh? i'd separated mine earlier in the year with a grade2 separation that healed unstable...then and just had a motorbikle accident a week ago with a gr3 separation, which is super fun.

so i'd now like to take the time to thank our lord and savior kerri walsh for she said let there be KT tape, and there was KT tape. and kerri saw the tape  was good. and it separated my separated shoulder from pain.
Title: Re: iROwiki fitness challenge
Post by: Scyber on December 12, 2015, 12:04:13 AM
Sumo is incredibly form dependant whereas one can retard pull conventional.
Title: Re: iROwiki fitness challenge
Post by: Scyber on December 13, 2015, 05:10:50 AM
Quote from: tarka;1412591
what'd you do to your shoulder breh? i'd separated mine earlier in the year with a grade2 separation that healed unstable...then and just had a motorbikle accident a week ago with a gr3 separation, which is super fun.

so i'd now like to take the time to thank our lord and savior kerri walsh for she said let there be KT tape, and there was KT tape. and kerri saw the tape  was good. and it separated my separated shoulder from pain.

I'll toss you some physio rehab stuff on Skype tomorrow if you want.

Quote from: Akintunde;1412512
Shitty year overall for me fitness wise, shoulder injury that took way too long to recover from puts my bench slightly lower than it was - 315x3 down from 315x4.  I'm sitting in the 280's, so while my weight loss this year wasn't great by any means, at least I've got it back under control.  I think I started the year at 315.

Hit 445x2 on squat, my previously tested max was 455, so maybe a minor increase in my squat max.

Haven't been able to pull over 500 sumo which is what I hit in March, so kind of upset about that.  I did get 480x4 in my last training cycle, but I think I pushed a bit too much and I've just been shit with sumo this cycle, barely got 465x2.

The one little shining victory: After not having pulled conventional for a year, I tried it again when I was failing at a 465 sumo, and pulled 465 pretty... easy.  So instead of trying to rep 490 sumo today, I decided fuck it, I'm going for a max conventional deadlift.  Tomorrow will be the anniversary of you guys telling me my form was shit and I was going to fuck my back up (which I definitely would have if I kept pulling like I was).

https://www.youtube.com/watch?v=mtgoOS3SJOE&hd=1

Definitely rounded in the upper back (which doesn't bug me on a max attempt), but pulling 545 felt pretty fucking great after a year of little progress and shit like getting laid off, etc.

Also managed a 485 squat, 325 bench and 210 ohp, so PRs all around. So close to a 1400 total.

The deadlift looked good. It's pretty awesome that you cleaned up the form on your own.

Grats on all the PRs. I hope the shoulder gets better ASAP! I tweaked mine a few times this year, but I have good prehab for it now.
Title: Re: iROwiki fitness challenge
Post by: tarka on December 15, 2015, 11:25:15 PM
Quote from: Scyber;1412597
Quote from: tarka;1412591
what'd you do to your shoulder breh? i'd separated mine earlier in the year with a grade2 separation that healed unstable...then and just had a motorbikle accident a week ago with a gr3 separation, which is super fun.

so i'd now like to take the time to thank our lord and savior kerri walsh for she said let there be KT tape, and there was KT tape. and kerri saw the tape  was good. and it separated my separated shoulder from pain.

I'll toss you some physio rehab stuff on Skype tomorrow if you want.
.

please man, i need it.
Title: Re: iROwiki fitness challenge
Post by: Wabbit! on December 18, 2015, 02:28:17 PM
So bros, I know this might me the wrong place to say this but I was just at the new pserver forums. I was discussing Ragnarok with them for a good hour and a half. Then I realised its 2015.

Had to deadlift 50lbs above my PR to get the nerd off me. Now I can't decide what class to play Monk or Knight?
Title: Re: iROwiki fitness challenge
Post by: tarka on December 19, 2015, 04:25:12 PM
kt tape made my shoulder break out :| i have pizzaface on my shoulder.


play monk
Title: Re: iROwiki fitness challenge
Post by: Scyber on December 20, 2015, 02:04:24 AM
Why not both?

Competed today. It was over 100 degrees until the end, but I stayed hydrated pretty well.

485/342/551 for my non metric friends. I tore my meniscus last January, then reinjured it shortly after rehabbing it, so it's been a struggle to get my squat up, but finally feeling a good 85-90% there.

I went 7/9, missing a 578 deadlift from resting on thighs twice because (in hindsight) I accidentally rolled the bar in front of me before pulling...twice. Dumbass mistake, but I'll fix it and pull over 600 easily mid next year.

Time for 2016 and some real numbers!
Title: Re: iROwiki fitness challenge
Post by: Akintunde on December 21, 2015, 01:41:38 PM
Quote from: tarka;1412591
what'd you do to your shoulder breh? i'd separated mine earlier in the year with a grade2 separation that healed unstable...then and just had a motorbikle accident a week ago with a gr3 separation, which is super fun.

so i'd now like to take the time to thank our lord and savior kerri walsh for she said let there be KT tape, and there was KT tape. and kerri saw the tape  was good. and it separated my separated shoulder from pain.


Never got a definitive answer, I got laid off while I was going through that process.  So all I know for certain is that I didn't break it.  MRI would've been after my insurance was cut, so I called to cancel it.

I stopped benching for a few months and just did floor press.  I also started doing hammer curls when I picked it back up.  I think it may have just been biceps tendonitis from benching, along with a severe shoulder strain from maxing, so I had some impingement going on along with the obvious pain from the strain and just didn't let up like a dummy.
Title: Re: iROwiki fitness challenge
Post by: Scyber on December 21, 2015, 05:58:13 PM
I believe my issue ended up being http://www.physio-pedia.com/Anterior_Shoulder_Instability

Poor scapular control and heavily imbalanced rotator cuff muscles (it's my fucking mouse hand, lettuce be real here) is the cause. Gets crazy bad when I game if I don't do constant prehab/rehab.
Title: Re: iROwiki fitness challenge
Post by: Abby on January 21, 2016, 09:00:09 PM
[ame]http://www.youtube.com/watch?v=k4TJkPLN_g8[/ame]
When you guys have hit the limit and have nowhere to go. Except Norway.
Title: Re: iROwiki fitness challenge
Post by: Tiberius on February 13, 2016, 01:47:06 PM
:)
Title: Re: iROwiki fitness challenge
Post by: Scyber on March 27, 2016, 08:30:35 PM
Further sacrificed my body to sheiko. Bench almost 400 lbs now.

So I always thought I was good at deadlifts and shit at squat and really shit at bench. Turns out I just hadn't filled my pretty huge frame out. I'm really good at bench and squats and uh still good at deadlifts.
Title: Re: iROwiki fitness challenge
Post by: Dishonru on December 01, 2016, 01:31:24 AM
I started lifting in mid june after having open heart surgery a second time in march. It owns.


I'm also apparently pretty large for my height after actually measuring stuff. Who knew?? I always thought I was tiny.
Title: Re: iROwiki fitness challenge
Post by: Scyber on December 10, 2016, 04:02:04 PM
You can come to Australia for your six month anniversary.
Title: Re: iROwiki fitness challenge
Post by: Scyber on April 26, 2017, 09:47:28 PM
Bump. Anyone still alive? I'm learning how to walk again after breaking my spine doing CrossFit.
Title: Re: iROwiki fitness challenge
Post by: Lupus on April 27, 2017, 06:22:29 PM
I'm running my first marathon in a week and a half. v0v
Expecting a shit time since I'm still fat and have terrible impulse control but I'm sure I can complete it nbd without having to walk except maybe to stretch my knees half way through.
Title: Re: iROwiki fitness challenge
Post by: Abby on May 02, 2017, 02:56:12 PM
I'm running my first marathon in a week and a half. v0v
Expecting a shit time since I'm still fat and have terrible impulse control but I'm sure I can complete it nbd without having to walk except maybe to stretch my knees half way through.

Dude good luck! I can't even run a mile without feeling cranky and winded.

I haven't had access to anything heavier than 10lbs this past year, so I've slowly lost my way. Trying to keep fit with body weight exercises. Any recs on how to work towards one (ONE) pull-up would be appreciated. I look forward to reading the reply a year from now.
Title: Re: iROwiki fitness challenge
Post by: Scyber on May 04, 2017, 05:38:22 AM
I'm running my first marathon in a week and a half. v0v
Expecting a shit time since I'm still fat and have terrible impulse control but I'm sure I can complete it nbd without having to walk except maybe to stretch my knees half way through.

Dude good luck! I can't even run a mile without feeling cranky and winded.

I haven't had access to anything heavier than 10lbs this past year, so I've slowly lost my way. Trying to keep fit with body weight exercises. Any recs on how to work towards one (ONE) pull-up would be appreciated. I look forward to reading the reply a year from now.

Bands or do negatives. There are some videos or articles around, but that's the tl;dr.

Really strong bands into less strong bands and/or jumping up and then controlling it down.