HAHH mine starts at 8:50 But I spend an hour a day going to school and then another hour getting home from school so that sucks :/

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on mondays i don't go in until 2.15pm...

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I've been taking creatine and amino acids after every lift... and a multivitamin every morning. What do you guys take, if anything?

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creatine , protein drink , multi vitamins and sometimes before an energy booster up your gas sold at GNC , catchy name , no ma huang but it works well dont wire you out and energizes me for serious lifting and its sold at GNCs

Aminos acids after a workout? Excellent. I hope they're branch-chain amino acids and you're getting 10g or more. You'll want to add some simple sugars to that, you want a big insulin response after a workout.

Also, suitcase deadlifts will hurt your torso the first time. Take it slowly.

Seeing as everyone went to town on the sleep thing, I feel I can do another tip of the day without hurting anyone's feelings.

Juice is shit. Doesn't matter how organic or 'whole' it is, whether it's 10%, 40% or 100%. Refined fruit juice is horrible. Its different to fruit for two reasons:

1) Quantity - a glass of fruit juice usually has waaaaaayyyyy more calories than a piece of fruit.
2) Content - the sole energy source in fruit juice is fructose, and fructose in large quantities is rotten for losing weight because of its role in carbohydrate metabolism. Also, all the fibre and other goodies (phytochemicals etc.) that affect good digestion and which are in whole fruit are absent from juice.

The exception is fruit you juice yourself - as in, you take a whole apple, pound the fucker up with a juicer, and drink it. But not only is this a gay natural-fibres wearing activity, but juiced fruit tastes like shit.

Conclusion: Fruit juice is little better than soft drink. Even if you're trying to gain weight, drink water.

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You should get one of those juicers that they're always advertising on QVC and similar. The people drinking the juice seem to be very happy with the taste of the juice; phrases such as 'delicious', 'lovely' and 'amazing' are words from their mouths. They even put in a whole apple core and pips included!, and look at how much residue is left, not even a mushy pulp, but a little dried matter. I think that QVC conclusively proves that juicing whole fruits tastes good.

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i drink no juice at all. i dont drink orange juice either, but rather get my fruit juice from oranges and grapefruits daily. a grapefruit yields the most juice (you can get a good half glass if youre rough on it) if you want to drink it...

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Well, I had a less expensive juicer and I gave it away to someone who wanted to borrow it. I didn't care that they kept it.
However my mom and dad had a primo juicer than would grind everything up. My dad was trying chelation therapy and other stuff to try to help the cancer. He'd make carrot juice a lot. He'd buy 50 pounds of them at a time. I had carrot and celery juice a few times and it was good, but that's about all I remember. The juicer I had was horrible for making grape juice and you couldn't use it for citrus either. Mom and dad's was great for those because pulp and everything was ground and juiced.
Decide if you're really interested in doing it a lot because a good one is expensive. And some are a royal pain to clean, too. You don't want something that just sits after a few uses.
Eat the fruit or vegetables instead. You're getting all the good stuff then.

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WHAT IS WRRRRRRONG WITH YOU?

HOW CAN YOU BE ALLOWED TO TREAT OUR BEAUTIFUL LANGUAGE LIKE THIS??

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You're going to piss off a mod getting off topic, fbs! You'll get it altered.

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What are you talking about you crazy ole' woman!? This IS the fitness thread.

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He's talking about English language! Unless he's talking about juicing English cucumbers for nutritious purposes then it's off topic since he wasn't talking about that!
Silly semetic.

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That's not a word.

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Only the first sentence in her post makes any sense, and even then it needs a 'the.' When confronted by febrile nonsense on the internet it's advisable to ignore it.

It's always on-topic to comment on another person's post. Rambling about whatever comes into your head is a different story.

It is never off topic to point out extreme errors in grammatical and linguistic function.

Also, up yours powerfully and with extreme prejudice.

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I think she meant semitic. However even if she did, it can't be used as a stand-alone word.

Semite is the word you were going for LB.

That word doesn't really make any sense in that sentence. I'm not trying to be an english teacher or anything, but damn..

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What the fuck is this turning into? English 1001 for shit-wits? Of course it fucking makes sense, you mouth-breather.

FITNESS RELATED PART OF POST:

Olympic weightlifters are probably the best 'all-round' athletes. Their training largely revolves around frequent sessions where they perform low repetitions of near-maximal weights. Yes, they do other things, but they are all subservient to developing a combination of skill, raw power and athleticism that makes them rather awesome.

There is definitely a lesson in this.

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What's with all the jumping?

They're celebrating. The first one is Marc Huster fucking up the world record significantly in 1996. The second is a Chinese weightlifter (whose name I forget) winning gold in 2004.

Look how far they are off the ground. It's absolutely freakish.

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I lifted a heavy dictionary before.
Thanks for deciphering what I meant. I'm off to bed for my 8 hours of sleep unless the old guy wants to exercise.(nudge, nudge, wink, wink)

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hey fbs, i'm very interested in those suitcase deadlifts you speak of. Are they done with the same form as normal deadlifts and is the olympic bar required for it? Seems it might be rather hard holding a olympic bar with one hand without it falling.

Damn, yeah. I thought it was some weird routine involving a trampoline.

The form is very similar. Obviously the weight distribution is different, because the weight is to one side rather than in front of you. The main difference is with a suitcase deadlift, you have to use a narrow 'conventional' stance to get the weight as close as possible to your centre of gravity. You can't do a sumo suitcase! Make sure you get your hips right down to start with, keep the air pressure in your torso, and lock your back curve in nice and tight.

You could use a dumbbell, ladies bar or O-bar. The longer the bar gets, the harder the movement is. I use an O-bar. And you're fucking right it's hard. That's the idea! I absolutely love one-handed movements with a 7ft bar. They are cuntus maximus.

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Actually it doesn't if you read Lb's post then PST's. but I guess it was stupid to bring it up, oh well. Off to bed.

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Vocab lesson of the day: 'febrile' is an adjective meaning 'feverish,' usually in the sense of 'a lot of heat and very little sense or reason.' When somebody types a few sentences, all ending with exclamation points, none of which make sense, you may describe these sentences as 'febrile nonsense.' Anybody who understands how to use the English language - or for that matter any language - shouldn't have trouble following this. Now, traditionally when somebody uses a word whose usage you're unfamiliar with, you ask them how they meant it. You do not tell them they used it in a way that makes no sense because you've found metaphoric use of language well beyond your ken. That would be called 'pulling arrogant bullshit over the internet,' which is frowned upon by civil society.

fine, ill pay more attention to grammar when i post. in the mean time, a result of an 8 year study today claims eating low fat diets does NOT lower your risk for colon /breast cancer, heart attack or stroke. this was a 400+million study and quite lengthy

somehow i don't quite buy it. some doctors are saying that it takes more than 8 years to determine, but as bernie on Imus said -"it does still prevent you from having a big lard ass"

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I used the olympic bar I have, and finished the set with 85. It is challenging to use good form, but I think I managed to, and I definately like the exercise. My back ACHES




Who is bernie / Imus? But yeah, that is tough for me to believe as well, less fat doesn't translate in to cancer prevention. I hope that gets investigated more in the future.

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imus in the morning is a radio show thats also simulcast on msnbc.980 AM here from 7-10 (JR isn't on in the afternoons anymore..he does mornings too)

in gym related news-

35 pound curls are fun. and now for a question regarding technique
for a chest press i'm not sure how to proceed in terms of sets/reps and what order to do them in. for example today i did

set 1 -200lb x 10
set 2 -175 lb x 8
set 3 -175 lb x 8

that seems completely backwards, but i can't hit 200 after after doing 175. so should i back the weight down and reverse it so its increasing weight up to less than 200? should i do less reps?

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Theres no way in hell I could do a set, but I can curl 55 pounds in the standing position. But in the seated incline position, only 40. I was saying seated incline and preacher are better because you pretty much cannot swing. I don't stand and do them because I know right now I would start sets too high and end too high, and do a crappy job. The only time I do standing curls is at the end of a workout, with an olympic bar and 75-85 pounds to kick my pump in the ass one last time.




What I do is increase 10 pounds every time, 3-4 sets, 5-6 reps each time.

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but the problem is it sucks the power out of me to start low and keep building up on that machine. i need to start fresh to hit 200

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I dunno, I've been doing it a little while and have a good set going, 165, 175, 185 for those 1/3 benches (I have a homoerotic chest, let it be known) and those weights work well for me. At the end I can't really do many more reps, and my chest is pumped pretty well. Just keep at it and see what works.

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Are you moving your elbows when you do them standing? You're not supposed to. That last part, that's how I do my curls, but with 5 lbs increments. I start on 35 or so, then stop until I can't do any more, which is around 50 or 55lb curls.


Transient, I think you're doing them wrong; start small and work your way up. And do less reps. If you can do 10 reps on 200lbs, that's enough to show that you don't have to spend so much time on 200lbs anymore.

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Elbows are always touching or very close to touching my stomach.

Do you lower them to past a parallell position, or let them go all the way down?

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Standing:

Arms straight down at sides, wrists facing inwards with dumbbells.
lift moderately fast, but not too fast, and as you get half way, turn wrists facing upward--smoothly.
hold, and squeeze forearms to the bicep. (I don't just clench the bicep)
release, and lower back to starting position
Note: Never move the elbows. Try and keep them in the exact same spot at your sides as if the back of your arm is against a wall.

I believe that's how I do them.

EDIT: Also, don't move. No leaning forward, leaning back, raising your arm, any shit.....yadda yadda yadda. You should only move your wrists and forearms.

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you should see some of the flailing the old folks do. flying all over the place while they curl!

and yeah i guess ill do less reps

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FBS Tip of the Day:

Compound exercises are better than isolation exercises.
Free weights are better than machines.
Dynamic exercises are better than static exercises.

The reasons are many, but they all revolve around one thing, which is isometric tension in the body. If you compare, say, a faggy lat pulldown with a chin and you do a max set of each you'll realise something very quickly - sure, the lat pulldown might test out your grip, and you'll get some arm soreness and back soreness. But the chins will fuck your grip to Hades, burn your arms and back up and also have the most bizarre effects on other parts of your body.

When you pull your body up to the bar, you have to exert muscular force to keep it stable. You contract your legs, glutes and abs as well as the muscles doing the work. This isn't a choice, it's a necessity. Think about lifting a mattress versus the equivalent weight as a barbell. A barbell is easier because it's stable.

All of the above advice can be traced back to this bodily tension - compound exercises move more weight over longer distances than isolation exercises. Machines are designed to stabilise movements and provide a pre-set pattern of movement (which is an appalling idea, but that's another story), free weights are, well, free. And dynamic exercises involve moving through space rather than remaining still.

All of them require greater co-ordination, concentration and contraction. Which equals more beef for you.

In my opinion, there is precious little excuse for doing ANY of the exercises on the left unless you are on some kind of specialisation program.

GAY-----------------AWESOME

Curls----------------Close grip pullups, palms-up bent over rows, reverse-grip cleans

Machine bench-------Barbell bench, dumbbell bench, wide grip dips

Leg press------------Front squats, lunges

Mil. press (machine)--Military press (bar), push press, handstand pushups

Leg extension/curl----Squats, deadlifts, good mornings

Lat pulldown----------Palms-down BO rows, chins

Enjoy.

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That's a terrible protocol. You're blowing your load way too early.

Also I deeply suspect you are using a machine, which makes me a sad panda.

Try this:

5 sets of 5 reps, 200lb
Tempo: 201 (two seconds down, no pause, one second up)
Rest between sets: 90 to 120 seconds

If you can get all 5 sets done, next week it's 210lbs.

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HaHA! Handstand pushups....I've done those before, but the blood rushes to my head way too quickly.


Chins, what're those again?

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is that what you would call a 5x5 program? and if yes, are 5x5 programs usually used in conjunction with compound lifts or should you go 5x5 for other exercises as well?

That's exactly what I'd call a 5*5 program.

They're usually performed with other compound lifts as well, but the other lifts are more accessory exercises. It's too intense a protocol to repeat with other lifts.

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yes ,it's a machine. thank you for the advice and i will try it tomorrow

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Fuck you all. Last night I squatted 365lbs. It may have not been a perfect squat--my thighs weren't exactly parallel to the floor but rather my legs were a 100 degree angle or so--but I'm counting it as fucking 2 reps. Then I deadlifted with only 185lbs, but this time was different. I sqeezed my shoulder blades together so hard, it felt fucking great afterwards. I did many reps with that.

And guess what....the workout last for only 1 and 1/2 hours, so I guess that's an improvement. Not to mention I also did most of the upper body shit that I do.

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nice, you should try going ass to the grass on the squats sometime, gives more ROM and i think it recruits more hamstrings and glutes for the movement, also i think it puts less stress on the knees as well, although contrary to popular belief.

I'm not that flexible.

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while my max chest press has doubled within months i still only do about 20 pushups before feeling exerted briefly. why is this

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maybe your endurance is not that high, being able to do a ton of pushups is different from maxing out on a exercise

yeah. plus i dont do pushups nearly as regularly as i should. they used to be a part of my morning stretching routine but i keep eliminating stuff from that...

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There is absolutely nothing wrong with half squats. I do them out of a rack from a deadstop. They're brilliant for learning to feel comfortable under big weights, and to develop the hams and lower back.

Just don't call them squats.

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I weighed in at 159 last night. Hmm.

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up four pounds right?
i weighed 149 this afternoon

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Up to 193 mofos

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Yeah about.

Holy shit Steve, didn't know you weigh that much.

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well hes got like 5 to 6 inches on me. a few inches makes a huge difference in terms of weight

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Ouch.

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im wicked sore and i never have been before. i would say im most definitely pushing it to the limit

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Yo sane.....

I was talking to this guy the other night and he mentioned I should try doing a sumo form of squat: same thing as a normal squat, yet the legs are spread wayy apart. It seems to make the legs tighter as I can tell, but isn't it a little cheating? I mean, he said he can do well over 500lbs in this way.

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I am very sore every time after I lift, ever since I've been doing it...

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That's a power squat, boyo. It's not cheating, it's a different movement. It's how powerlifters go parallel and use their hams and glutes to squat instead of faggy quads. Some people (me included) push more weight in a wide stance

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FBS,what is your opinion on using energy drinks(red bull sobe,monster,etc.)before or during workouts? If you adressed this subject earlier,sorry I missed it.

i really do push myself and i just never get sore.it was cool to be sore today though, maybe the level of weight i was moving before wasn't enough to make me sore. but it was enough to make me tired after. maybe its my diet/natural ability to not produce lactic acid

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I hate energy drinks. They don't work. All they do to me is make things like computer screens shake. And they also make me very tired.

Read the nutrition facts on the can. It's pretty self explanatory. It's got high carbs and sugar......probably some other shit too......anyway, I think they're also very unhealthy.


Sane, well damn. In that case I could probably do maybe 400lbs easy....Should I only do it that way? And in the case of deadlifting, same thing? Should I have my legs shoulder width apart, and arms wide ouside my legs? Or vise versa--Legs wide and arms inside?

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just caffeine and sugar. you know what really pisses me off? seeing fat people walk around with PROPEL /other energy drinks. obviously you aren't using the energy, so don't act like you need the drink to restore stuff to your body. god i hate those people

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I don't see that much. But what I DO hate, are the assholes that don't re-rack the weights after using them.

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or when they leave a 2 infront of a 45. if you pull it off and drop the 2 on your foot chances are the 45 is going down too

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Huh? What the hell is a "2?"

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lb weight

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they don't come in 2s in the gym I'm at. It's 2.5lbs, 5lbs, 10lbs, 25lbs, and 45lbs.

And how can you possibly drop a 2 lb weight? Do you have weak hands?

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Caffeine tabs, coffee, sugar free energy drinks - useful.

Sugary energy drinks - bad.

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Probably the weight, but whatever it is, it's good though

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no, i mean like a 2 nestled into a 45 so when you go to take the 45 off and you dont see it slides off


mtm its not the weight becuse im always pulling as much weight as i can so in terms of my body i don't think i've been going easy on myself untill now. and i dont think once you hit say .. 150 on a leg press... your body says "ok now its time to make lactic acid". i think its relative,in which case i dont understand why it never happened before.

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All this beer isn't going to be good for lifting later

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beer just slows your metabolism so you get uncontrollable fat. Other than that, beer is good for you I just finished a 40 of steel reserve.
Tomorrow, I try some sumo squats. Fuck yeah.

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do any of you lift with friends? i don't

*que "you don't have any friends anyways" joke*

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instead of lifting wieghts im doing construction at my work again, too bad most of it is drywall/steel stud. 4'x8' sheets of blueboard are heavy, but not enough to get a good workout carrying the fucking things around and putting them in place

Lifting with other people is a waste of time and proof that you're trying to look popular in the gym area. If I see someone I know, I'll mainly grunt a response; but if they come along, I can't really stop them. I also wear headphones, so it's kind of hard to listen to what people say.

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Hahahaha. I would like to, but I have everything I need at home.


Try lifting 40x4 foot sheets of roof decking with one other guy... on a roof... when it is over 100 degrees fahrenheit. Thats when the gatorade comes in to play

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i can definitely see how lifting with friends can be a huge benefit and a huge distraction...im with powers on this though

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[QUOTE=Try lifting 40x4 foot sheets of roof decking with one other guy... on a roof... when it is over 100 degrees fahrenheit. Thats when the gatorade comes in to play [/QUOTE]

i dont fuck with that shit, roofs, fuck that

well, working out with your friend or to impress someone can be a good thing because it will make you push yourself harder. But I usually work out alone because I do it at home, sometimes my dad or my little brother join me but that's not too often.

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There's no reason to impress people at the gym. You must be one of those retards that rack up too much weight, try and lift it, can't, then say to whomever is around wheher you know them or not, "shit, I lifted that much yeserday!! I'm just having a bad day, I can lift more...."

I believe working out is a personal endeavor.

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It is, or should be. But having someone with you (namely a member of the opposite sex) dosen't make it not one - it can actually help you, and I've heard its ideal to have a female around because it brings out that animal in you that wants to pick her up, throw her up against the nearest standing object, and fuck the living SHIT out of her untill you've temporarily lost all hearing from her screaming in your right ear for dear life.

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Yeah. Man, if I had a nickel for every time I just raped the femoral bloodstream out of some random girl in a gym and got my membership taken away for it, I'd be able to buy a new gym membership. Damn.

hahaha, pst


i think having a partner can be extremely helpful if you do it the right way (feed off each other,joke around, encouragement etc) but it can also detract

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FBS Tip of the Day:

There are three things any ironhead can't do without. Literally. Cannot. Do. Without. On the most basic level possible. Unfortunately, they're very boring and very hard.

1) Consistency

In diet, in exercise, in everything. 4 shitty, badly designed machine workouts per week without fail shit all over all the stuff I tell you is better done less consistently.

2) Testes

Lift the fucking bar. Run the fucking mile. Don't be stupid, but for fuck's sake don't puss out. If you're not sure, keep going. Your body, not your mind, will tell you when you're had enough.

3) Knowledge

No matter how good you think you are, you are never too good to learn more. Learn a better way, a harder way or a different way. Add this to the above and it equals progress. And when someone knocks you on the head and schools you, take your lumps and get back under the bar and use it. Sulking is for fags.

So simple. AND SO HARD.

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good tips that i think everyone in this thread is striving for.

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I have just done 20 total reps of 100kg Zercher deadlifts. I am about to give birth through my face.

Big Dave is behind me, talking shit.

"Get off the floor, you weak cunt. One more set."

"Ahhhhhhhhh, fuck you, David. I'm shot."

"You're fucking not. You're pussing out."

"Fuck YOU. I'll fucking show you, fucking donkey rapist."

"Come on then, big talker. Get under the fucking bar."

Somehow, the reps come out. The bar is cutting into my arms and starting to smear the skin. My lower back is filing retirement papers. I am sucking wind like Dissection running away from a woman.

One thought is on my mind - I am going to get stronger, and then I will smash Dave with a O-bar.

What would I do without him?

MORAL: If you think you can kick your own arse hard, you haven't met Dave.

CONCLUSION: Sometimes, training partners are absolutely essential.

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I've heard that somewhere else pertaining to something else, too.

Metaphorically, of course.

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haha no, like I said before, I work out at home and most of the time I do it alone. I was just saying that it might make some people push themselfs harder if they have someone to work out with or impress.

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Exactly. Other people can force/threaten/motivate you to push yourself harder. Thats why I work out with other people.

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You were moving that much air!?

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You know it. Zercher deadlifts massively interfere with your ability to breathe normally.

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How much do you deadlift FBS? I knwo how much you love lifting for back and I was just curious. I've done deadlifting in 5 or 6 back workouts now, and I am up to 225 for sets of eight. They really work my entire back and make it sore for daaays.

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alright, FBS i did the 5x5 program you recommended. with a problem- it wasn't complete in the way i think youd want it. i did something like

5 (200)
5 (200)
(two false starts with 200 then 190)
7 (180)
did a ton of other machines then came back
5(200)
7(200)


something's amiss.

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I haven't maxed for ages. Sumo, in excess of 400lbs. One handed suitcase, maybe 180lbs+. One handed with a fat handle and loading pin, 150lbs.



Amiss? Horse anus. It just sounds easy... so put the weight up! Also, don't do other stuff in between.

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ok, why not stuff inbetween? thats why i had to drop down for the third set. maybe i need to wait longer inbetween? but if im going to be waiting what harm is it to jump on the leg press or something

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4x1 minute bridge, 1x2 minute bridge, [1 minute breaks]

=
1 minute break
=


20 crunch, 20 second breaks.
15 pushup
20 crunch
15 pushup
20 crunch
15 pushup
20 crunch
15 pushup
20 crunch
15 pushup

20 second break

15 pushup

20 second break

15 bicep curl right, no breaks
15 bicep curl left
15 bicep girl right
15 bicep curl left
15 bicep curl right
15 bicep curl left
15 bicep curl right
15 bicep curl left

1 minute break

1x1 minute bridge

No break

20 crunch, 10 second breaks
15 pushup
20 crunch
15 pushup


15 bicep curl right, no breaks
15 bicep curl left
15 bicep curl right
15 bicep curl left

Thats what Ive been doing recently its working awesomely

Ps I am a pussy

Then keep doing it until it doesn't.

What do you mean by 'working' anyway?

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