Hey! That's the second one you said I had. The other one was in this thread, too, but I don't remember what it was. I think it was about video taping you or something.

Denny took me to breakfast this morning and I told him my wrist hurt and popped. Then it felt better. He asked why it would hurt. I told him from using the maul. He asked me what I was doing with that and I told him using it to work out. He got really quiet. I told him he had to ask!

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I could picture sane acting as giddy as a school-girl after breaking into a closed recycling plant during the night.

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Yeah, it'd be pretty vile. All those things to rip in half. It's fucking addictive, I tells ya... I was going past a phonebox late last night and saw two phonebooks in it...

Today's effort:

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Well, I must say that doing squats has started to make some difference. I can feel the muscles on the tops of my thighs getting some definition. That just amazes me and makes me more motivated.

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Is there a good alternative to eggs? For some reason I can't eat eggs without feeling ill afterwards no matter wether they're raw or cooked in any way. Or should I just take it like a man? Thanks!

Stop eating eggs. Don't find a replacement.

You might have an allergy to them or maybe it's just the way you're making them. They can be added to other foods such as power bars, shakes, chicken batter, lots of things. Check out some recipes on bodybuliding.com or I was looking at some on recipezaar.com yesterday.

If they're making you that ill though don't eat them. There's other ways to get good protein.

(I just got told happy old woman's day by walpurgis. I'm loved.)

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I benched 205 yesterday. It's not really impressive weight, but it is a far cry from the sets with 115 I was doing several months ago.

I HAVE THE SECRET FOR MAKING YOUR CHEST BIG FAST

secret

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And I have the secret to cutting your abs:

Work on an assembly line at a company that primes lumber for 9 hours a day.
When you're putting wood on the conveyor belt--with your feet and balance in the general martial way--breathe in all the way when you lift it with your wrists and forearms, and breathe out through your mouth the entire 5 or 6 seconds of setting the lumber on the belt. Without leaning forward and just using your forearms and wrists.

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Fuck you all. Here is the secret to strong forearms:

1) Take steel
2) Bend it

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Awesome, something around that is my goal for benching this year. Should be do able.....

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I love dumbell flys.

Carbon fiber steel is weak. Try iron....it's brittle and doesn't bend as easily.

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a VERY fucking cool MMA highlight video if anyone is interested...

http://video.google.com/videoplay?d...275960634938624

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40cm triple scroll! Sexy stuff.

But this is wayyyyy sexier...

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lol Twist picture B into picture A position and I'll be impressed.

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...wow...try sticking your face between those legs.

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climbing ropes is a pretty good forearm excercise...

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Dead(like this thread)lifted 315 for 4 reps today and wasn't terribly winded afterwards. Making progress...

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i just have nothing cool to report, thats all. still at the gym 4 days a week

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I still lift two or three times a week. My bench is up to 135 at three sets of ten, and incline at 100, also three sets of ten, then decline at 85 with three sets of ten as well. Curling 35's on each arm, and dumbell flyes with 40s. Shoulders with 30s and triceps at 45 or something, 4 plates according to the machine.

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I'm up to 45's for dumbell benching.

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Yeah well I can play disgorge!

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HaHA, I haven't been to the gym since school let out, and I won't be using it until school starts again. Right now I work on a trash truck, running for 8-10 hours every day, and lifting up shit that amounts to 10-14 tons by the end of the day. (this morning, my buddy and I together took in 6.58 tons before lunch break)

The highlights of today: I slammed a 24inch tv into the gin, and picked up a pile of brush 4 feet tall and 5-7 feet long by myself. I wear a bandana now too.

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Last time I did those I used the 65 pounders I used for the clean and jerks. Lift more!!!!!!!!!!

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Oh, you're such a hottie. Watch that bandana stuff. You might give someone the wrong idea. (snickers)

That'll put some muscles on ya and kill your nose and taste buds, too! Good pay though, I bet.

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Bitch, I'm still kind of getting used to the motion of dumbell benching. I started out using 25's maybe 2 months ago. And the 45's are going up fairly well.

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lifting with MTM today

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I bet you are.

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and you

INVASION OF THE METALHEADS

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Terrible advice, everyone lifts at their own pace and strength.

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What the hell? All right bassBehemoth, you do that, I'll lift more, and become more and more of a guy that doesn't get fucked with at all.

Incidently.....
LBXXX, I was running down the street exercising like tons of people do in this town and a cop stopped and questioned me. It seems that a guy with a beard wearing all black, a bandanna and sunglasses MUST be running from the law

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Aww you wish you were me ehh?


Deadlifted 335 for two reps today, as a fourth set. I bet I could do 365+ after a good warmup.

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He probably doesn't if you're doing it with Tranny. Did you go have a bowl of Kashi when you're done? hehe

powers, well, you really don't like the type that would be running for a workout, but they don't know you like we do. You've just got that aura and until you show your intelligence and purpose you just look like a hippie trying to get away.
Don't let that sway who you are. Not that I'd think for a moment you would. If I'd been sitting across the street watching you I'd probably have laughed my ass off and told the cop you were okay. Just a harmless metalheaded hippie out for his runaround.

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I'm just saying he is lifting his max, and he shouldn't strain himself to want to life what you lift. Everyone has their limits.

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lifted with MTM, execrator and amerok today. was a great day, learned some new stuff on the smith that i cant wait to get into rotation on chest day

preacher curled a grand total of 92 (only 4 reps i think it was). am wonderfully tired now

feel like youre in a rut at the gym? find some monstrous pollack to lift with

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Hehe, a Pollack is a big fish you silly. I know what you mean.

It was fun, and you practically kept up with me on bi's

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Nice to see someone posting vaguely respectable numbers.

Favourite powerlifting way to max. effort = 2 sets @ 50% or below (12-15 reps), then doubles or triples from 80% upwards, singles from 90% upwards, add 5lbs for lifts beyond old max. Total sets 6-10 (and yes, singles are still 'sets').

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Hmm. I think I know what you are saying. But just to make myself silly, let me see if I really understand this. A set would look like this? (old max 100lbs)

40x12
50x15
80x3
90x2
100x1
105x1

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hah didnt mean to compare you to a fish, but if the shoe fits

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Yeah, that's pretty much it. I'd do this:

40x15
50x12
80x3
85x3
90x2
95x1
100x1
100+5lbsx1
(More if you got it.)

It's just an easy, safe way to work up to it. Gets the blood moving, gets the motor units firing, but doesn't blow you up before you get to the big lift.

Make sure you get a few minutes at least between the heavy sets.

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medical questions for FBS

what effect does less or more time between sets have on muscle growth

what is this i heard about a negative charge being needed to digest large amounts of whey protein

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Not really medical, but anyway...



Depends on the relative intensity and duration of the set, because that determines what energy system you are relying on during the set. This wouldn't change for you very much because I imagine you don't do big lifts (squat/deadlift/C&J etc.) with anything near your max (85%+).

So, not a huge problem either way. Keep rest between 30 seconds and 2 mins inclusive and don't worry about it. In other words, just make sure you keep lifting, stay focused and don't get cold. And hit your reps fucking hard. You don't want to look like weedy German sex tourist forever, do you?



Sounds like nothing worth talking about.



Sure.

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*shrug*

im gravitating away from doing 3 sets of 10 in favor in increasing weight, decreasing reps. learning from steve about that really. i dont know what my max is on some of the stuff i do (IE military press on the smith), and i dont squat or deadlift. so youre right on both counts there


ok then



in other news, my arms are so sore drying my back after a shower/ driving is painful

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All right sane.....
Since there's no gym for me, all my upper body is getting worked on and that's just fantastic, but I don't know how to keep my ass from going to mush. Running keeps my calves and shins in shape, but I can't think of a thing to help my hams. The knee walk I can do for quads, but hams and gluts are question marks.

Know any exercises?

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powers', for real that's where I've seen, or rather felt, the most improvement of all the parts I'm working. Squats as simple as just acting like you're sitting down with your feet shoulder width apart and your head up have made a big improvement on my glutes and a couple weeks ago I noticed the tops of my legs are getting more definition, too. I did sqauts holding that maul just for some extra weight and that seemed to do the trick so I'd say that holding some weight would max it. Just make sure your knees are behind your toes. The lower you go the more you work.
Walking and really concentrating on the muscles has helped, too.

Don't you have to pull on and off the truck and step up?

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Squatting helps glutes. I don't know of any isolation exercises.

And what does everyone do for lats? The only things I do are pullover/presses and lat pulldowns, but I find it difficult to really work these muscles.



And an interesting read here on When vs. casein:

http://www.maximuscle.com/wheyprotein.htm

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Do not use the Smith machine. Do not do not do not. It eats fuck.

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how do you figure

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I like the smith once in a while as an isolation excercise for delts... I don't see any harm in it once in a while, as an alternative to dumbbells or even an O bar.

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Go with 5 sets of 5. That seems to have great results.

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I heard this on NPR today on Wait, Wait, Don't Tell Me and had to pass it along. How many of you can leg press 2,000 pounds? Apparently Pat Robertson can. WhooWhoo!

http://www.suntimes.com/output/news/cst-nws-pat27.html

http://www.cbn.com/communitypublic/shake.asp

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I saw the Execrator's dad leg press 1,200 pounds... and he doesn't really even lift for legs.

WTF I watched the video... he does 1/4 or 1/8 reps!! Who couldn't do that!? And he pushes with is hands!!!

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I heard it when they played it on the radio, but the video isn't working for me for some reason.

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I say I can't do squats and want ham exercises; however, your answers included nothing but.

Yes, of course I'm jumping on and off the truck a lot, but that does nothing but give me more chances of falling off.

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If you can find something to secure your feet, secure them in a kneeling position, lean forward at the knee, pull yourself up. If not, do something along the lines of lying on your back and placing your foot on a high surface and raising and lowering your body in a way that works the hamstring. Do single-leg squats to keep your ass firm.

You really need Jim to explain why he doesn't like Smith Machines, Tranny? It's going to sound very much like why he doesn't like anything that makes your form perfect for you rather than making you keep your form perfect because they exercise your muscles in a useless way. The Smith Machine doesn't give you a realistic range of motion. It's a lazy man's way to get big, but not functionally big, which is what matters.

That Pat Robertson is a fucking idiot. When I was an 18 year old college freshman, I did 400lbs or more on that faggot machine: all the way down and up to lock my knees, without my hands, and my feet were shoulder width apart--and I couldn't do a 180lb squat!

100 bucks says he can squat worth a shit.

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Well I know that one, I do it to warmup before squatting.......However, I have nothing with enough weight to secure my feet in my apartment. And I don't think I have anything that could support the weight that the other one you mention would require.

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If you don't have anything in the apartment that can support your body weight you're in trouble.

hahaha, no kidding. When I do that exercise, I use 225lbs...4 45 pounders. I could maybe try the couch or built-in desk, but they're too high off the ground, and my lower legs would most likely slip off if I tried to lift my body up. I need something I could maybe rap my legs around.

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it seemed he had a vendetta against smith machines in general, i wanted to know if there was a specific reason the smith is a bad idea

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* You can't stabilise the weight properly because of the track. No stabiliser work = bad.

* During squats (which it is mainly used for) it makes the legs push at an unnatural angle, which is BAAAAAAAD for the knees.

* Can't recreate a normal movement pattern. Bars don't move in straight lines, they move in curves. The Smith forces your body into weird positions.

* Impossible to rack (WAY harder than a bar) on heavy sets. How am I supposed to give the bar a fruity little twist when it's loaded to 400lbs?

* Looks gayer than Timedragon in biker's chaps and this shirt.

So it's no good for the vast majority of exercises where you move the bar like it was a barbell, but it does have some uses. Unfortunately, they're all weird and never what people use it for:

- Mobility exercises (duck unders, step overs)
- Bench throws (an explosive bench press, where the bar leaves the hands)
- Bodyweight rows (where you set the bar then pull your body up to it horizontally, feet grounded)
- One-armed pushup trainer (hand on the bar, moving the bar closer to the ground down the rack settings, makes it progressively harder until you can do them off the floor)
- Inchworm/'Superman' bar (stand about 6ft away, walk the hands along the floor until you can grab the bar which is on its lowest setting, walk back)

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Ha, ha, HA.

Pat Robertson is a fag. That is a third of the normal range of motion, tops.

Don't leg press, people. You'll end up in the news looking stupid.

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interesting. i definitley agree on the difficult to rack thing, even with the lower amount of weight i had on it, it struck me as a bit hazardous to start a motion by twisting your wrist

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Hazardous, no. But annoying! You can't set your grip if you have to unrack then fiddle with the bar.

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are you still on that crazy diet?

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Yep, and I'm looking pretty sharp. I'd do me.

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The smith is a good idea if you don't have a spot though. I have yet to use it, and I don't think i ever really will.

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And you'll be better off without it.

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FBS I followed your powerlifting outline and this is what I got for deadlifts...

135x15
155x10
245x3
275x3
295x2
315x1
345x1
365x1

I used straps for the last set... maybe I could have done without them. Also, I was a bit tired by the end, should I cut back on the warm up reps, or should they be left alone?

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ive taken a few days off from anything gym related at all, and am ready to attack the gym tomorrow

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That's pretty much perfect. I am almost shocked that you managed to follow instructions so well. With the intelligence usually displayed here I was ready for "LOL I SAT ON THE WAITS AND ATE THE BAR NOW I HAV INDGESTION LOL YOU SUK!!1". Not a bad max either.

(You were TIRED at the end of max deadlifts? Write to the papers! Of course you were fucking tired. Leave the warm up alone.)

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I like this. That's probably why my upper abs and ribs are in such good shape.

http://www.ediets.com/news/article....d_7/code_22381/

But from what I've read about Curves there, it's not what they're like around here. Those are just for women anyways, but they're undertrained causing injury and have humiliated people to the point they quit.

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HAHAHAHA

i saw a video of that crazy stuff in my psych class this year. imagine a room full of normal indians, yelling and screaming and waving their arms and laughing...i guess its genuine but it seems more like "hhoollyyy god this is INSANE" laughing than pleasnt laughing

they did it a prison too

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"Dude, you should of saw my mother's death face after I put the sword in her throat!" Laughter commences.

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Ooo, I think I'll refrain from disclosing that part of my past....
Maybe the crazy laughter isn't that great looking, but I know if I get the giggles and gaffaws too bad my stomach hurts like hell on the sides. Like when mom called today and couldn't tell me she bought 6 pounds of licorice. All she could tell me was 6 and she'd start laughing. Pretty soon we both were and I didn't even know why!

You guys make me laugh a lot.

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Been doing alot of 5x5 stuff lately, mainly on squats.. Has been working pretty good so far.

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im stepping it up on the cardio, trying to cut back on my soft middle section

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5 sets of 5 seems to be the way to go for increasing strength and mass. I've been moving up weight pretty consistantly in all exercises doing that. For chest I'll do 5x5 of flat bench, 5x5 decline, and 5x5 incline. That seems to work out the whole chest effectively.

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Is this what a zercher deadlift looks like?

Attached Images

215-pounds-Web.jpg (25.5 KB, 65 views)

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http://youtube.com/watch?v=Ja-ozfB9obE

http://youtube.com/watch?v=piOaBHAPNyQ

http://youtube.com/watch?v=LY82a4rDpq8

Yeesh.

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legpressed 8 reps of 430 no problem today, cant wait for next leg day. maxing out the machine isnt far!


when you do 5x5 groups, what % of your max do you do, and do you increase weight or keep it the same

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Haha what? You can put over a ton on a hip sled. Plus using a hip sled is asking for back problems... use a squat box!!

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remember my neck doesnt leave my back at the right angle for squatting....


the leg press machine at the gym only goes to 505 :/

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Yes, that's at the midpoint. His hips should be a little further down, and his back set a little harder upright. But the weight is no slouch. From that position, getting it upright is a fucking bitch.

Great, old-school, blood-and-guts exercise. And in sandals? Hardcore. Sandals are hardcore.

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Aha! But the squat box eliminates that problem.

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Last night I spent the length of Fight Club squeezing the fuck out of an empty 40oz bottle--10 seconds each hand back and forth. This morning, I could barely ball my hand into a fist until after a relaxing shower

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I keep the weight the same on all sets. I'm not sure what my max is actually. You just have to go with what feels right, i guess. This week I moved up to 145 lbs for 5x5 on flat bench. I always do it with a spot cause I like to struggle on the last few reps of the last couple sets.

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right on



fbs, what the bloody hell is this all about?

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Good workout last night. Bent some steel, did some 48kg kettlebell cleans, some axle pressing, some heavy cheat curls and some club mobility and impact exercises.



ABSOLUTE COMPLETE AND UTTER UNMITIGATED SHIT. Don't read the site again or you'll get ball cancer.

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Hahahaahahahhahahhahaha that thing looks ridiculous!!

FBS, how much can you cheat curl? I can get a few reps of 115... I'm waiting for the day I can curl 135 for a set.

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Probably about 200lbs.

A cheat curl done my way is more a reverse grip clean than an actual curl, which are gay. The part I like is getting the heavy negative.

Arms LOVE heavy work. Just don't overdo it.

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dont ignore my aerobic machine that promises the impossible


WHATS THE DEAL WITH IT????

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Ok yeah I was just talking about curling an O bar standing up.



It's gay, gimmicky and I'm sure it doesn't work.

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well i know THAT

took the day off, as legs day was yesterday. hoping to get ot the gym inbetween studio sessions tomorrow. which reminds me, steve send me that clip if you can now

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Arms - 15 1/8 "
Chest - 45 1/2 "
Forearm - 13 "

WHATS UP POWERS

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I got ya beat by 2 inches on upper arms, I don't measure the rest.

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I told you, stupid turd child, that the machine is complete bullshit. Have you not eyes??

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apparently i dont. i totally missed your post



back and shoulders day at the gym today. wasnt able to go the past few days and i really should have. stress coming from every direction that is just dying to be vented at the gym

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Nice... my dad's arms used to be 17" when he was lifting. 17" is a lot of arm.

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