EPTTeamLiquid Health and Fitness Initiative For 2023 - Page 12
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IgnE
United States7681 Posts
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Thalandros
Netherlands1151 Posts
5x5 37.5KG Bench Press 5x5 37.5KG Squats 1x5 50KG Deadlifts 5x5 12.5KG Overhead Press 5x5 XX.X Bent over barbell Row I'll add to that, a mix of Lat Pulldowns, Preacher curls/arm curls, side laterals and some lying tricep pullovers - until it gets too much and I need to focus everything on just the 3 compound exercises. Obviously split over 3 days in the week like the SL workout ''plan.'' I'm just having trouble figuring out if I am doing right technique with barbell rows. I'll try to see if I can get someone to record me trying to do them for ''review'' here if needed, but where should I primarily feel the exercise? I mostly feel it in my legs and a bit in the lower back, while I think the lower back is the main muscle group targeted right? I tried using 30kg and I was very easily able to get it up to my chest, but I felt my legs (trembling a bit) way more than my lower back most of the time. I have a feeling I'm not doing it right. | ||
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FFGenerations
7088 Posts
barbell row is a bitch to do for a beginner. personally i dont worry too much about bending over , i use lower weight and hold reps for a second, and try to feel it around lats and traps. i dont even bring it to my chest, more like hips. mobility and strength will help improve your form, just keep doing whatever and itll get better. my opinion is the whole area needs to be built up in muscle so just do whatever and in 6 months you'll be able to use better form | ||
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malcram
2752 Posts
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Shottaz
United Kingdom414 Posts
On January 10 2015 16:31 Shottaz wrote: Name/Shottaz Age: 28 || Height: 6'4" || Weight: 110.8kg Starting Date: 01/01/15 || Goal Date: N/A Weight goals -- [95kg] Training goals -- [Get out for a run at the weekend (i'm active with my job)] Nutrition goals -- [Cut out alcohol, stop eating like a sumo wrestler] Sleep goals -- [7 hours a night] SMART goal is always achieve a loss each weekly weigh in. Just going to log this here, might help with commitment. I'm 108.9kg now after 1 week (1.9kg loss) which seems a little too fast. Might just be initial body weight change to eating like a normal human being for a change and not being full of turkey and stuffing. I'm fairly confident I can lose weight easily, being tall, heavy and active I guess my BMR is probably in the 2700 range. Just run a quick test which says 2393 but that doesn't account for activity. Update time... Some success and also some concerns to report. According to something on the radio the other day, by the 20th January, 4/5ths of people have already given up their diet if it was started as part of a new years resolution. Proud to say I am part of the 1/5th still at it. The only concern at the moment is losing weight too quickly. I think my calories burned per day is more like 3000+ so I have a large deficit. Week 0 = 110.8kg Week 1 = 108.9kg Week 2 = 106.0kg Week 3 = 103.1kg Goals for the next few weeks are break the 100kg barrier and try to lose a bit less per week, definitely lose less than 2kg p/w. I've not felt any symptoms of losing weight too quick but i'm concerned I could be losing a high %age of muscle mass so i'm going to up my protein and use my muscles with some really light strength workouts. I ordered an 8kg bag of cat food the other day (for my cat, this isn't a new diet), pretty crazy to think that's almost the amount of weight i've lost. | ||
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Fwmeh
1286 Posts
Did deads@170 1x5, and some stiff leg variation @ 100kg 3x8. Also been doing glute bridges lately, maybe it works maybe not. Really unsure about when to start doing squats again, really don't want to lose time by rushing, but working out just isn't the same without. | ||
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NeedsmoreCELLTECH
Netherlands1242 Posts
On January 24 2015 01:19 FFGenerations wrote: eh, they are cute as all hell. are you sleeping and in a haze too much? i can end up doing nothing for days on end if i get hazed out from morning gym. thats why i spread my shit so thin now, to make sure im alive during the day I should get my shit together and work harder. Final round interviews this thursday for pretty much my dream internship (Leveraged Finance at a top bank, awesome people in the group and great dealflow). They're ok with me combining it with rowing for the first 4 months, although that makes for brutal days (7am training session --> work 9-19:00-->PM rowing session--> rinse repeat). Excited about it though, really hoping I get an offer. | ||
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IgnE
United States7681 Posts
Physical exercise is healthy and muscle mass is healthy too. It's clear as day now that people who exercise a lot live to an older age than people who do hardly any exercise, and there is a growing body of evidence that you live to a riper age the more muscle mass you have. So you'd expect then that bodybuilding might just be the healthiest sport ever invented. Natural bodybuilding of course. | ||
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decafchicken
United States20083 Posts
http://instagram.com/p/yUcMu9wCFI/ | ||
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Philozovic
France1677 Posts
I just practice Snatch and C&J at 25kg both, I feel like crap, I'm weak but I can't wait to be Wednesday to go back | ||
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GoTuNk!
Chile4591 Posts
SQ HB 140 150 160 170 175 180x3 SQ HB (3 sec pause) 140 150 160 170 175 177.5x1(PR) BP (3 sec pause) 132.5x2x2, 142.5x2x2, (1 sec) 152.5x1 | ||
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FFGenerations
7088 Posts
comments.... 1) nutrition is super good with zero temptation. usually i wud be crazy for carbs. it might be that im having a shitton cups of tea with sugar in it which acts as the "guilty pleasure" and regulates me. might also be that i added mayonaise to my diet, allowing me to have salmon+mayo and boiled egg+mayo, which are really enjoyable outlets. consequently i cut on cheese a little bit (which helps vs cheese burnout). also added a little salad (i dropped the potato salad shit a while ago, ate an insane amount and killed it lol). my meals have been: + Show Spoiler + 1) squirt mayo + tinned salmon + microwave potatos + small butter 2) squirt mayo + boiled eggs 3) pork chops + ketchup 4) pork chops + lettuce + tomatoes + squirt salad dressing 5) tomatoes + cheese + microwave potatoes + small butter 6) fried eggs + small butter + cheese + tomatoes 7) apple + banana 8) cup of tea with sugar 9) magnesium complex, zinc, iron, vit d i need to add in omlettes, mince beef, vegetables. freezer is packed with vegetables i never eat lol. 2) my back pain seemed to come back from bench press immediately.... basically making it idiosyncratic. may or may not add ohp back this coming cycle. i really like front raise isolations to be honest. i do rear side raises, side raises and then front raises (which you can do at 2 angles). pretty sure its effective. just bought a broomstick to let me work on my back/arm mob at home and see where it leads 3) i literally slept or stayed in bed (unable to sleep whilst dying) 85% of the past week. the running fucks me beyond belief. could easily go an entire week now just to have a break from the gym and reduce stress levels lol. i dont think the "1 week on , 1 week off" cycle is a thing. 4) might add punching tomorrow, shoulders feeling pretty good. maybe i'll only add it to non-running days tho. | ||
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marvellosity
United Kingdom36161 Posts
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FFGenerations
7088 Posts
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IgnE
United States7681 Posts
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FFGenerations
7088 Posts
+ Show Spoiler + ![[image loading]](http://i.imgur.com/J0t3ntE.jpg) bonus broomstick cameo | ||
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GoTuNk!
Chile4591 Posts
On January 27 2015 20:27 FFGenerations wrote: since u keep asking for it here's a relaxed side shot, pre eating (drink a litre of cocacola tho) + Show Spoiler + bonus broomstick cameo I would make tanning your number one priority  | ||
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Osmoses
Sweden5302 Posts
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malcram
2752 Posts
been eating a lot of rocket/arugula + spinach salad recently. toss in some cherry tomatoes and simply dressed with olive oil, ground black pepper and a couple drops of lemon juice. sprinkle some parmesan for the saltiness or if you don't want that, just use sea salt instead. add in some marinated chicken breasts and voila, an awesome chicken salad. | ||
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FFGenerations
7088 Posts
will move to a hot country (usa?) in a year or 2 if i can get a job there :D | ||
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