EPTi done pushups 20-20-20-20-11 and 3 1-minute planks. you can do lateral raises (shoulders)
TL Health and Fitness Initiative 2011 - Page 722
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FFGenerations
7088 Posts
i done pushups 20-20-20-20-11 and 3 1-minute planks. you can do lateral raises (shoulders) | ||
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KOVU
Denmark708 Posts
I have been thinking about buying olympic lifting shoes lately, the problem is I train on carpeted floor, it's not soft at all. But my heel stills sicks about a millimeter into the floor when deadlifting or squatting. This worrying me, is it still worth it buying a pair of shoes? If so, is there any shoes you guys would recommend? | ||
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decafchicken
United States20078 Posts
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unsoundlogic
United States391 Posts
Before || After Weight: 150ish lbs || 165 lbs Bench: 150 || 170 3x5 Squats: 85 || 205 3x5 Deadlift: 95 || 225 1x5 OHP: 85 || 105 T_T 3x5 The numbers suck for a year, but I basically hit those numbers about end of February...then lost motivation and could only manage to maintain it. Oh well, here's to next year  | ||
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Orpheos
United States1663 Posts
On December 24 2011 04:05 unsoundlogic wrote: Update: from January til now. I basically made no progress since the beginning of summer T_T lost my motivation. Nevertheless here is how I've fared Before || After Weight: 150ish lbs || 165 lbs Bench: 150 || 170 3x5 Squats: 85 || 205 3x5 Deadlift: 95 || 225 1x5 OHP: 85 || 105 T_T 3x5 The numbers suck for a year, but I basically hit those numbers about end of February...then lost motivation and could only manage to maintain it. Oh well, here's to next year the answer is probably eat more. those numbers dont seem high enough to warrant switching programs. maybe try GOMAD if you are having trouble getting cals? | ||
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Raidern
Brazil3811 Posts
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unsoundlogic
United States391 Posts
On December 24 2011 04:24 Orpheos wrote: the answer is probably eat more. those numbers dont seem high enough to warrant switching programs. maybe try GOMAD if you are having trouble getting cals? Lactose intolerant, which is why I'm having trouble gaining weight T_T | ||
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DoubleZee
Canada556 Posts
Before || After Weight: 5'8 140ish lbs || 158ish lbs Bench: 115 || 155 3x5 Squats: 135 || 210 3x5 Deadlift: 155 || 285 1x5 OHP: 95 || 125 3x5 My gym membership is expired and I won't have money to get a new one until the new year. I'm going to take a break from SS for a few weeks, do a little body weight workouts just for fun, then make one more SS push. | ||
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GoTuNk!
Chile4591 Posts
I will ideally take a protein shake, go to sauna (new gym has it), and then get home for more food and a nap after each training session during both 4 week intense periods. | ||
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decafchicken
United States20078 Posts
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FFGenerations
7088 Posts
my sister was munching on vegetarian sausages (like 6 boxes of them in the big fridge) so i read out the back of the package to her and she lulled at all the crap stuck in them she didnt realise. she is vegetarian (mostly) coz shes studying to become a vet and knows a lot about animal cruelty. i said i guess it makes sense if you cant afford humane food and you're involved in it. meeting my grandmother tomorrow and might broach the subect of ketogenic diet since she is having TIAs or something every freakin week. it kinda sucks working in a nursing/carehome, where you are serving out processed food and bowls of cake with a smile knowing you're just contributing to their death lol. yes im bored i woke up at midnight -_- | ||
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FiWiFaKi
Canada9859 Posts
So my program started in July and in December it's at: Before || After Weight: 145lbs || 172 lbs Bench: 115lb || 205lb Squats: 175lb || 275lb Deadlift: 175lb || 315lb OHDP: 45lb(x2) || 60lb(x2) Dips: 4 rep || 10 rep (+75lb) I also bought some soy protein powder like a week ago, hopefully that'll speed up my progress a little. I've kept my work out pretty consistent, sticking to my 3x a week schedule, two muscles each day. I've been switching up the exercises quite a bit trying to find ones that are suitable for me, and right now what I have is: Chest: Decline Bench press, Incline Dumbell press, Flat flies, incline flies Back: Pull-ups, Seated row (cable), Incline wide-grip row Biceps: Standing straight bar curls, Sitting alternating curls, 30 Degree laying hammer curls Triceps: Dips, Skull-Crusher, Overhead extention Shoulders: Sitting overhead dumbell press, Front & side raise, opposite of flies (machine) Legs: Squat, 45 degree leg press, leg extensions, leg curls Lower Back: Deadlift, lying back arches Forearms: Wrist curl, reverse wrist curl | ||
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emjaytron
Australia544 Posts
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FiWiFaKi
Canada9859 Posts
On December 24 2011 10:57 emjaytron wrote: you must have a lot of time in the gym. i get through about 4-5 exercises 3 times a week if i'm lucky Well I think there's 24. And two muscles a day: Shoulders + Legs = 7 Chest + Bicep = 7 Back + Tricep = 6 Those take about 80-90 minutes, just don't slack. And then I add deadlift + lower back which is quick to my back day (very quick), I add forearms to my chest and biceps (2 quick exercises)... And there ya go, oh I also do one trap exercise on my shoulder day. Usually I spend 100-115 minutes in the gym. All my lifts are 6 sets (12,10,6,6,5,5) where the first two are warm ups. Except deadlift, which is one set, forearms are 4 sets, other back exercise also 4 sets. On my shoulder day I should do a calf exercise too, but I haven't done it in over a month because I just get lazy and think it's useless to train it. The people who do SS and get 3-4 exercises done in a day... Idk it seems weird to me, because even after I do Squat, DL, and press, it's not like I'm completely exhausted yet, and I feel that's a perfect time to take advantage of things like bicep curls etc, say what you will, but SS will make your legs much bigger than your upper body, and your chest a lot bigger than your arms, which is more practical, but not very aesthetically pleasing imo. | ||
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FFGenerations
7088 Posts
i do not do wrist curls but after deadlift/whenever i will go and hold onto a 20kg plate for a while, which is good enough for me atm. i can hold it for like 15 secs before risking injury lol, funny. there was an article on bodybuilders.com or smt saying wrist curls are crap and you should just focus on grip (deads) which will build your forearms adequately | ||
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decafchicken
United States20078 Posts
On December 24 2011 11:15 FiWiFaKi wrote: Well I think there's 24. And two muscles a day: Shoulders + Legs = 7 Chest + Bicep = 7 Back + Tricep = 6 Those take about 80-90 minutes, just don't slack. And then I add deadlift + lower back which is quick to my back day (very quick), I add forearms to my chest and biceps (2 quick exercises)... And there ya go, oh I also do one trap exercise on my shoulder day. Usually I spend 100-115 minutes in the gym. All my lifts are 6 sets (12,10,6,6,5,5) where the first two are warm ups. Except deadlift, which is one set, forearms are 4 sets, other back exercise also 4 sets. On my shoulder day I should do a calf exercise too, but I haven't done it in over a month because I just get lazy and think it's useless to train it. The people who do SS and get 3-4 exercises done in a day... Idk it seems weird to me, because even after I do Squat, DL, and press, it's not like I'm completely exhausted yet, and I feel that's a perfect time to take advantage of things like bicep curls etc, say what you will, but SS will make your legs much bigger than your upper body, and your chest a lot bigger than your arms, which is more practical, but not very aesthetically pleasing imo. if you're not tired you're probably not moving enough weight. | ||
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funkie
Venezuela9376 Posts
Somebody, QUICK, put me on the right track and help me regain some sense! Squat: 120kg x 3 x 5 Deadlift: 140kg x 1 x 5 Bench press: 90kg 3 x 5 Drank 400ml of MuscleMilk. Shit tastes so fucking awesome. and it's a good protein source! :D. | ||
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FiWiFaKi
Canada9859 Posts
On December 24 2011 11:45 decafchicken wrote: if you're not tired you're probably not moving enough weight. I just find that if you do Squat, Bench, Deadlift like SS workout A says to... Sure you've worked your chest, entire back, and legs. But you still haven't exhausted your shoulders, biceps, triceps, calves, some leg curls are nice to add as well. Mentally you may be tired, but I'm still able to lift high weights with the rest of my muscles, and going to the gym for 30-40 minutes feels too short sometimes. Again I realize this is a tested program that has worked very well for people, so I wont try to make a debate happen, but it's how I felt about SS for the two weeks I did it. | ||
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FiWiFaKi
Canada9859 Posts
On December 24 2011 11:32 FFGenerations wrote: i do dumbell curls at the end of SS maybe once a week (easy to forget), will probs swap them out for chinups when i can do 4-5 chinups safely (havent tried) i do not do wrist curls but after deadlift/whenever i will go and hold onto a 20kg plate for a while, which is good enough for me atm. i can hold it for like 15 secs before risking injury lol, funny. there was an article on bodybuilders.com or smt saying wrist curls are crap and you should just focus on grip (deads) which will build your forearms adequately A good thing to do is wrap a cloth around the dumbbell while doing hammer curls or anything involving dumbbells, and it trains your grip a lot more. I'm undecided on wrist curls, I like them because they really require no energy, and the burn you get out of them is beautiful. My forearms are not very big, and I think that it's mainly because I do lots of lifts that don't use much weight (like bicep curls and shit lol) hence my forearms don't grow like people on SS who do DL, bench, etc very often. Edit: Also unrelated, PR at the gym today, 65lb(x2) sitting overhead dumbell press for 5 reps! (: | ||
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decafchicken
United States20078 Posts
On December 24 2011 13:51 funkie wrote: Went to the gym for the first time In like two weeks. Somebody, QUICK, put me on the right track and help me regain some sense! Squat: 120kg x 3 x 5 Deadlift: 140kg x 1 x 5 Bench press: 90kg 3 x 5 Drank 400ml of MuscleMilk. Shit tastes so fucking awesome. and it's a good protein source! :D. Quit being a bitch. Your DL should be way higher than my CJ by now. On December 24 2011 14:24 FiWiFaKi wrote: I just find that if you do Squat, Bench, Deadlift like SS workout A says to... Sure you've worked your chest, entire back, and legs. But you still haven't exhausted your shoulders, biceps, triceps, calves, some leg curls are nice to add as well. Mentally you may be tired, but I'm still able to lift high weights with the rest of my muscles, and going to the gym for 30-40 minutes feels too short sometimes. Again I realize this is a tested program that has worked very well for people, so I wont try to make a debate happen, but it's how I felt about SS for the two weeks I did it. Yeah thats why i like oly lifting, two lifts and everything in my body gets worked :D | ||
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