Weightlifting/Bodybuilding Thread V.7 - let's see if more people care about themselves - General

People ask about things like Calinsthetics and Cardio you're fine, I don't think anyone here actually competes in BB either

[QUOTE=Asgard;50009874]Is this thread for general fitness too, or just bodybuilding[/QUOTE] Bodybuilding is general fitness, as long as you're exercising you're doing body building as muscles will grow and fat will go. It's just the ego driven dicks that try to make it there club that are the problem. Any normal person who is a bodybuilder will most likely help you out with general advice and or spot you in the gym etc. I quite enjoy not having to go to the gym, the joys of doing landscaping as a job. Get a nice workout and get paid for it and then a little bit of at home stuff and bam agility here I come.

I am an ego driven dick and would kindly ask that all of you leave my club, post haste.

Anyone here to preventive exercises for the rotator cuff? Tried adding some int/ext humeral rotation exercises today after doing my rows and they feel great.

In other news I cant decide if I want to cut yet or not. On one hand I'm going to Portugal for a week in May and want to look ripped for that, on the other hand I'm playing left tackle now (most of our bigger/stronger O-line left last year) and I'm not sure if I can afford to go below 200lb . I was getting pushed around a lot last game by the stronger D ends, and I know for a fact that the next 2 teams we're playing have the physically strongest guys in the league. I think I'll just drop to 200, stay there for a while then maybe cut 2 weeks before I go away. [editline]26th March 2016[/editline] [QUOTE=Biotoxsin;50010428]Anyone here to preventive exercises for the rotator cuff? Tried adding some int/ext humeral rotation exercises today after doing my rows and they feel great.[/QUOTE] Facepulls with a cable machine/ rear delt flys with dumbbells are great. If you can get a resistance band theres a load of stuff you can do for internal/ external rotation and abduction.

[QUOTE=cathal6606;50010457] Facepulls with a cable machine/ rear delt flys with dumbbells are great. If you can get a resistance band theres a load of stuff you can do for internal/ external rotation and abduction.[/QUOTE] I usually do some unilateral seated cable rows after the bar and finish facepulls. My rear delts started growing pretty fast after that. Looking forward to seeing if the spinatus/subscaplaris/teres exercises are going to have any discernible superficial effects. How much are you looking to cut? (Current weight?)

currently around 205lb [editline]26th March 2016[/editline] I think I'd need to drop at least 15 to see abs again

I've done fitness for a while, but never gained a lot from it. Mostly because of a lack of dedication and willpower. I'd now like to attempt to commit to it again, but I feel limited by the fact that I don't really know what I'm doing nor have anyone to tell me what I'm doing right/wrong. I happened to be watching some show and the guy was training with a personal trainer. And it was fucking insane. 5 days a week, being pushed to the very limit and then a bit further, a specialized diet. Of course this is all not strictly necessary to progress, but I feel like I'm wasting my time in the gym if I'm not exercising optimally. So I decided to follow the Couch-to-5K for cardio and a beginner strength training program. However, I didn't feel very challenged from the weightlifting, and doubted I would gain much muscle from it. Also, with routines such as the bent-over row, I was afraid I wasn't doing it correctly. Basically, how can I work out in the gym, roughly 3 times a week, in the most optimal manner as a beginner without having to pay for a personal trainer? [editline]26th March 2016[/editline] Also would protein powder be a good thing for me to start on? It's said to be filling, helps fat loss and muscle gain.

[QUOTE=Asgard;50011209]Basically, how can I work out in the gym, roughly 3 times a week, in the most optimal manner as a beginner without having to pay for a personal trainer? [editline]26th March 2016[/editline] Also would protein powder be a good thing for me to start on? It's said to be filling, helps fat loss and muscle gain.[/QUOTE] All you need to do is learn the exercises you want to. Then get into the habit of going 3 times a week which at the start you'll have to force. After about a month you'll most likely want to get keep going and won't have to force at all. Protein powder isn't really needed unless you're not getting enough from your diet, or doing a massive amount of working out. Not that it hurts as long as you make sure how many calories that's adding on top of the diet. Read the beginner guides that on the first post, it's got all the info you really need to start.

[url]http://stronglifts.com/5x5/#Summary_of_Stronglifts_52155[/url] Do this with some core work, throw in pull ups now and then and you'll be fine. The first few weeks shouldnt be challenging at all, its a chance for your to practice the lifts, but after 2 months or so you should be struggling every work out.

[QUOTE=cathal6606;50011495][url]http://stronglifts.com/5x5/#Summary_of_Stronglifts_52155[/url] Do this with some core work, throw in pull ups now and then and you'll be fine. The first few weeks shouldnt be challenging at all, its a chance for your to practice the lifts, but after 2 months or so you should be struggling every work out.[/QUOTE] I'm 2 weeks in and can confirm its pretty easy. currently at: 85 for squats 115 for bench presses (my bodyweight!) 120 for machine rows (substituting barbell rows until my lower back is stronger) 135 for deadlift 85 for shoulder press and I'm already seeing results so that's nice.

[QUOTE=cathal6606;50010457]In other news I cant decide if I want to cut yet or not. On one hand I'm going to Portugal for a week in May and want to look ripped for that, on the other hand I'm playing left tackle now (most of our bigger/stronger O-line left last year) and I'm not sure if I can afford to go below 200lb . I was getting pushed around a lot last game by the stronger D ends, and I know for a fact that the next 2 teams we're playing have the physically strongest guys in the league. I think I'll just drop to 200, stay there for a while then maybe cut 2 weeks before I go away. [/QUOTE] I play defensive end at a D1 college at 205. It fucking sucks. Put on weight, it won't matter how good you look when you cut your weight down, no girl wants to date an o lineman that gives up sacks.

I have an overtraining problem with Cycling. I need another hobby. [editline]27th March 2016[/editline] I might restrict my gearing every other day so I can't put the pedal down.

[QUOTE=reevezy67;50013354]I have an overtraining problem with Cycling. I need another hobby.[/QUOTE] Lift heavy weights with your friends.

I should really try to find someone I can lift with. Training at home hardly motivates me anymore. Really need someone that can really fill up the energy inside me

[QUOTE=kimr120;50014646]I should really try to find someone I can lift with. Training at home hardly motivates me anymore. Really need someone that can really fill up the energy inside me[/QUOTE] what do you need motivation for, just go lift lol

I should change my mindset. Like I feel that if I would just do one exercise I feel really awful because I didn't do more but like what the hell. Rather one when I feel grey than nothing and several when I feel great. EDIT: should add that it makes me want to avoid stuff when it goes bad. It's like this really silly thing that needs control. EDIT: I need to stop editing and stop typing these kind of things in here. I hope other people do not feel down by this. I love seeing how good it goes for people in this thread, it really makes me happy

stop living in your head and caring about how you feel so much, it won't solve this, doing shit and going through the motions will though

lifting subdues my crippling anxiety for an hour each monday wednesday and friday

hit 440 then 450 on deads today, felt pretty easy and I think I could've gotten the 450 for a double but left it cause I have a competition coming up in about a week, don't want to hurt my back or anything

I felt great a few days ago and went for 495 on deads, 5 plates is the goal I've been working toward for a long while now. Ripped 475 off the ground fast as fuck, thought, "Fuck yes, today is the day." Loaded up 5 plates, started tearing it off the ground, bar got up to around my knees and then one of my callouses blasted open and I dropped it. Couldn't hype myself up enough to ignore the pain and pull it again, just couldn't hold on anymore. Fucking sucks. Refuse to use straps (or a belt) though, my goal is to get it without any form of assistance whatsoever.

when it comes to alcohol and calories, is there a safe option? I know both beer and wine has a lot of calories, but what about shit like vodka? every time my weight loss has stopped it has pretty much always been because I've been out drinking too often. maybe I should just bring a lot of vodka every time instead of bringing beer or drinks?

It isn't so much the calories in alcohol, but its effects. It inhibits protein synthesis, meaning you aren't gonna be building or recovering any muscle with alcohol in your system. Promotes the creation of fat, lowers natural testosterone levels, just about everything it does will put a roadblock on any weight loss process. For people on drugs, it doesn't really matter as much. But naturally, regular alcohol use is gonna make progress slow to a crawl, whether it's with fat loss or muscle gain.

[QUOTE=PredGD;50017282]when it comes to alcohol and calories, is there a safe option? I know both beer and wine has a lot of calories, but what about shit like vodka? every time my weight loss has stopped it has pretty much always been because I've been out drinking too often. maybe I should just bring a lot of vodka every time instead of bringing beer or drinks?[/QUOTE] [URL]http://www.leangains.com/2010/07/truth-about-alcohol-fat-loss-and-muscle.html[/URL]

[QUOTE=PredGD;50017282]when it comes to alcohol and calories, is there a safe option?[/QUOTE] Outside of this weekend as it was a long one, I find keeping it to one night a week doesn't cause problems overall. The biggest issue I get from it is a hangover which leads to a lot less exercise. Best solution is just to have 1-2 drinks or just avoid it.

Damn, felt good lifting weights again since a couple of years. Thanks to the stronglift 5x5 planning, I doubt I'll have any issues going to the gym. It's very comfortable knowing [I]precisely[/I] what to do and how to do it.

yiiis 410 squat today, felt pretty slow but also felt like I had a little more in the tank

This week marks the first week of training like a nut for football this fall, starting to stack on weight after a few months of building muscular endurance. Going up 5 pounds on every major lift for 4-5 reps every week, then when I fail, the next week I drop down 5 pounds and rep it out. Going to see how it works, heard good things. M: Push, T: Agility and speed training, W: Pull, Th: Football specific training, F: Legs. On the agility and speed days I'm working a little lifting into the mix as well. The 4 year journey to being a D-III All-American starts here lol

how do i know if i'm eating right? usually i get a turkey sandwich from Panera and a 32g protein bar after i workout, and then do light eating the rest of the day. i feel full but i'm wondering if i'm losing mass i could've otherwise gained if i ate more.

Make your own turkey sandwich, stack that shit on there