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On August 05 2010 04:19 yubee wrote:
hey guys. i've been doing GOMAD and SS practical programming for a little over a week now, and i've hit a minor roadblock. i'm a real noob in the gym so i'm not 100% certain, but i've never seen anybody doing deadlifts and i'm not even sure if the gym has DLs at all... so... what do i do? there's a squat rack and bench press and dumbbells but it's also a lot of Hammer Strength machines.
i saw these guys doing this one where they kind of straddle this one giant weight and lift that up from a squatting position but i'm not sure if that's even the same idea... halp
Just use the barbell from the squat rack or bench press rack and do deadlifts. Look up how to do the exercise, im not sure if you know what it is.
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Squats + deadlifts today, I love them  wednesday will be my favorite day at the gym!
I had a big ego-booster today when my friend barely could handle 40kg when squating and I hit 70kg He is one of those guys who thinks 300 situps/day will give you 6 pack abs and normally only work out his arms when he's at the gym. After his second set he was like "man this weights will give me bulky legs!" and walked away to do biceps curls...
Btw, on the Practical programming novice program you alternate between press and bench press, are you doing bench press one week and press the next week or do you alternate between days? like bench on monday, press on wednesday and bench again on friday?
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On August 05 2010 05:29 Necosarius wrote: Squats + deadlifts today, I love them wednesday will be my favorite day at the gym! I had a big ego-booster today when my friend barely could handle 40kg when squating and I hit 70kg He is one of those guys who thinks 300 situps/day will give you 6 pack abs and normally only work out his arms when he's at the gym. After his second set he was like "man this weights will give me bulky legs!" and walked away to do biceps curls... Btw, on the Practical programming novice program you alternate between press and bench press, are you doing bench press one week and press the next week or do you alternate between days? like bench on monday, press on wednesday and bench again on friday?
i dont think 40kg will give him bulky legs LOL!
I think its what you want to get better with. If you want your bench to get higher then bench, press, bench. And vice versa, if you want to get your press better, press, bench, press.
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i have an injury T_T
this is retarded, I never got hurt my entire high school running career
but its like the front of my leg/hip, the muscle/tendon/idunno right where my leg connects to my hip bone. i can walk fine, but like today at work I tried to dodge somebody walking into me unexpectedly (at walking pace) and almost fell it hurt so much X_X
i did 2 sets of squat, the last rep on the 2nd set i dropped and couldnt do the 3rd
Remedies? I'll ice and take like ibuprofen and try again on friday to see if its improved
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On August 05 2010 05:29 Necosarius wrote: Squats + deadlifts today, I love them wednesday will be my favorite day at the gym! I had a big ego-booster today when my friend barely could handle 40kg when squating and I hit 70kg He is one of those guys who thinks 300 situps/day will give you 6 pack abs and normally only work out his arms when he's at the gym. After his second set he was like "man this weights will give me bulky legs!" and walked away to do biceps curls...
i dunno
i feel like you gotta motivate your friend, not get an ego boost over him
for the first time i finally found a workout partner and it's great. we just matched routines and told ourselves not to vary it, not come up with crazy theories and just do it, and it's going great.
i can squat and deadlift double what he does but goddamn i feel good when he gets a weight after struggling, that's what it's all about.
that's just me though
i have no idea how many times i had to tell people about the spot reduction myth. or that you won't get bulky. i do get lots of laughs when i say "come on man. how many people do you know have woken up and said OH SHIT I'M HUGE EWWWW."
but once they get it they feel better.
Btw, on the Practical programming novice program you alternate between press and bench press, are you doing bench press one week and press the next week or do you alternate between days? like bench on monday, press on wednesday and bench again on friday?
that's correct
bench monday, press wednesday, bench friday
then next week, press monday, bench wednesday, press friday
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On August 05 2010 06:09 mOnion wrote:
i have an injury T_T
this is retarded, I never got hurt my entire high school running career
but its like the front of my leg/hip, the muscle/tendon/idunno right where my leg connects to my hip bone. i can walk fine, but like today at work I tried to dodge somebody walking into me unexpectedly (at walking pace) and almost fell it hurt so much X_X
i did 2 sets of squat, the last rep on the 2nd set i dropped and couldnt do the 3rd
Remedies? I'll ice and take like ibuprofen and try again on friday to see if its improved
Sorry, I don't know what to do (besides the obvious ice, rest, anti-inflams), but that sounds like your hip flexor?
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oh man why is lifting so hard??? I cant pull right  (( Need so much more technique work. On the plus side, my hand is hurting less and i can snatch and clean and jerk light.
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On August 05 2010 07:53 ShaLLoW[baY] wrote:Show nested quote +On August 05 2010 06:09 mOnion wrote:
i have an injury T_T
this is retarded, I never got hurt my entire high school running career
but its like the front of my leg/hip, the muscle/tendon/idunno right where my leg connects to my hip bone. i can walk fine, but like today at work I tried to dodge somebody walking into me unexpectedly (at walking pace) and almost fell it hurt so much X_X
i did 2 sets of squat, the last rep on the 2nd set i dropped and couldnt do the 3rd
Remedies? I'll ice and take like ibuprofen and try again on friday to see if its improved Sorry, I don't know what to do (besides the obvious ice, rest, anti-inflams), but that sounds like your hip flexor?
don't you dare do any more squats, hip flexor injuries are a bitch
at the VERY minimum, if it was a minor injury (which it doesn't sound like) you wait at least a week for any activity
my friend accumulated his hip flexor overextension to the point of which he had to quit his entire track season that year because he kept trying to get back to the track
if you can, get crutches and use them for a good week or two. and then, for your first week of getting back into activity, make sure to do a LIGHT warm up and stretch well (i stretch it with lunges with the foot further beyond the knee) and in particular strengthen your hipflexors with exercises, like leg lifts etc.
It may seem overkill, but hip flexor injuries become chronic very easily
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On August 05 2010 14:14 Navi wrote:Show nested quote +On August 05 2010 07:53 ShaLLoW[baY] wrote:On August 05 2010 06:09 mOnion wrote:
i have an injury T_T
this is retarded, I never got hurt my entire high school running career
but its like the front of my leg/hip, the muscle/tendon/idunno right where my leg connects to my hip bone. i can walk fine, but like today at work I tried to dodge somebody walking into me unexpectedly (at walking pace) and almost fell it hurt so much X_X
i did 2 sets of squat, the last rep on the 2nd set i dropped and couldnt do the 3rd
Remedies? I'll ice and take like ibuprofen and try again on friday to see if its improved Sorry, I don't know what to do (besides the obvious ice, rest, anti-inflams), but that sounds like your hip flexor? don't you dare do any more squats, hip flexor injuries are a bitch at the VERY minimum, if it was a minor injury (which it doesn't sound like) you wait at least a week for any activity my friend accumulated his hip flexor overextension to the point of which he had to quit his entire track season that year because he kept trying to get back to the track if you can, get crutches and use them for a good week or two. and then, for your first week of getting back into activity, make sure to do a LIGHT warm up and stretch well (i stretch it with lunges with the foot further beyond the knee) and in particular strengthen your hipflexors with exercises, like leg lifts etc. It may seem overkill, but hip flexor injuries become chronic very easily
kee dokey
this is such a pain in the ass T_T
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Just wondering since I'll probably be starting bodyweight exercises in a month or so, how fast is it in muscle building compared to barbell training? Also do you still use PW nutrition like whey or milk?
Regarding progress I have up until now lost 15kg (slowed a lot by drinking 1-2x a week). I've been thinking about going paleo using a quart of milk as PW nutrition considering all the veggies act as anti inflams so I should still be doing well. What's your take on this Eshlow?
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Here are a couple of arm progress pics. I feel like I'm getting bigger on SS, but I'm far from what I want to be. Obviously I'm not showing off (as I still feel I'm a big newb to this =]). Well, I'll try to get more pics up in a couple of months. I know SS isn't great for size, but I'm achieving my strength goals on it well.
+ Show Spoiler +
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your arms look bigger than your legs :D
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Any before pictures to judge progress? Either way, nice guns dere brah. No homo.
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Awesome job Rosa. What are your lifts at and how long have you been on the program? People don't seem to understand that SS is actually really good for building your arms. I suspect it's mostly from the heavy overhead presses, that exercise is really underrated among the bro/arm chest abs only crowd. My arms went from 13 to 15.5 inches on SS and I'm a pretty terrible presser.
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nice rosa. it helps that you're pretty lean, but how much bigger do you want to get? you seem to have decent size already. how many lbs have you added to your frame btw? oh and as mentioned, put up some before pics as well :D
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On August 05 2010 04:19 yubee wrote:
hey guys. i've been doing GOMAD and SS practical programming for a little over a week now, and i've hit a minor roadblock. i'm a real noob in the gym so i'm not 100% certain, but i've never seen anybody doing deadlifts and i'm not even sure if the gym has DLs at all... so... what do i do? there's a squat rack and bench press and dumbbells but it's also a lot of Hammer Strength machines.
i saw these guys doing this one where they kind of straddle this one giant weight and lift that up from a squatting position but i'm not sure if that's even the same idea... halp
sumo deadlifts?
Just do conventional DLs...
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On August 05 2010 06:09 mOnion wrote:
i have an injury T_T
this is retarded, I never got hurt my entire high school running career
but its like the front of my leg/hip, the muscle/tendon/idunno right where my leg connects to my hip bone. i can walk fine, but like today at work I tried to dodge somebody walking into me unexpectedly (at walking pace) and almost fell it hurt so much X_X
i did 2 sets of squat, the last rep on the 2nd set i dropped and couldnt do the 3rd
Remedies? I'll ice and take like ibuprofen and try again on friday to see if its improved
Need more information if i can make a guess? Google some pics and mark where it hurts
Also, google hip articulations... which of those hurt?
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On August 06 2010 01:29 Stormer wrote:
Just wondering since I'll probably be starting bodyweight exercises in a month or so, how fast is it in muscle building compared to barbell training? Also do you still use PW nutrition like whey or milk?
Regarding progress I have up until now lost 15kg (slowed a lot by drinking 1-2x a week). I've been thinking about going paleo using a quart of milk as PW nutrition considering all the veggies act as anti inflams so I should still be doing well. What's your take on this Eshlow?
Veggies aren't very anti-inflammatory
milk is fine if you're not allergic. if you are just get lactaid... if you can raw milk is preferable (less inflammatory... but not really sold much anywhere and may be expensive)..
bodyweight strength training a la this type of stuff is fairly good for muscle buiding except youll still have to do legs on the side:
http://www.eatmoveimprove.com/2010/03/the-fundamentals-of-bodyweight-strength-training
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your arms look bigger than your legs :D
Haha, thank you. I think  .
I admit that I kind of have chicken legs. While my lower body has improved dramatically since I started SS, I have a ways to go until I reach the level of lower body strength that I want.
Any before pictures to judge progress? Either way, nice guns dere brah. No homo.
Thanks brah <3.
The only before pictures I have are from a few months ago, and those are a wee bit too embarrassing to post. They're shirtless and show my flabby torso. Maybe after I get more ripped up I'll be happy to post a series of progression pics.
What are your lifts at and how long have you been on the program? People don't seem to understand that SS is actually really good for building your arms. I suspect it's mostly from the heavy overhead presses, that exercise is really underrated among the bro/arm chest abs only crowd. My arms went from 13 to 15.5 inches on SS and I'm a pretty terrible presser.
My lifts aren't great tbh. My bench is at 180.2 (x5), my overhead press at 117.5 (x5), my squat at 207 (x5), and my dead at 270 (x5). Compared to people on this forum who squat 400, I'm a bit ashamed. I'm sure I could be doing more, but I'm still inexperienced with the lifts and trying to get my form as good as possible. I'm on week 7 of the program, but unfortunately I'll have to take a week off thanks to my gym closing for a string of national holidays. Oh well, I'll just call it a deload.
SS's capacity to add muscle is certainly underrated, but that is the nature of people's perception on compound lifts. Everyone's wants to get that pump in their biceps from curls, not realizing that such isolation exercises shouldn't be done until at least the intermediate stage. The 2.5" you got on your arms from SS is a pretty huge deal.
nice rosa. it helps that you're pretty lean, but how much bigger do you want to get? you seem to have decent size already. how many lbs have you added to your frame btw? oh and as mentioned, put up some before pics as well :D
Thanks. Of course, these pictures were taken post-workout. Everyone looks like Mr. O after a workout ;D.
Right now I'm about 200 pounds at 6'3. I started at around 185 pounds. Hopefully by the end of the year I can hit 230 pounds without much more body fat. While this goal is a bit optimistic, I might as well shoot for the stars. At the very least I feel like I can hit 220+, and then a nice cut will bring me down to a respectable 210 pounds/10% body fat.
My ultimate goal, of course, is to look like the Incredible Hulk.
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Are you doing HIIT yet? That'll get you cut in no time.
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EPT![[image loading]](http://img844.imageshack.us/img844/475/dscf0481.jpg)
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