whoa! just watched some weighted glute bridge vids. i think we have another auxillary exericse to throw in on lower body days.

holy crap. i hope my johnson doesn't get pinched off.

6/16/2011 3:01:57 PM

Barbell hip thrusts with the back on a bench are pretty legit too. Makes people look at you funny though.

6/16/2011 3:28:41 PM

0.o

well looks like I have some lifts to incorporate into my workout now

6/16/2011 5:06:16 PM

pictorz




these were taken this week after 4ish days of binge eating and drinking. and about 4 weeks of cutting back on working out to about 2-3x a week and my diet being way too high in carbs but still relatively low cal.

i've realized why i'm never happy with my thinghs.
i have a long torso and relatively short legs which makes them look super stumpy

but ultimately i'm fine where im at right now.

imma bump up my workouts as of tomorrow and try to eat a little more protein while maintaining relatively low cal and see where it takes me by late july

[Edited on June 17, 2011 at 11:16 AM. Reason : week not weekend ]

6/17/2011 11:15:00 AM

I like your flat tummy with dem chun li thighs.

6/17/2011 11:55:23 AM

i had to google chun li

6/17/2011 11:57:13 AM

My reply was definitely a compliment.

That pic is over exaggerated.

6/17/2011 12:05:37 PM

I'd hit it

6/17/2011 12:07:38 PM

haha yeah that's a little over the top

6/17/2011 12:08:08 PM

i know you were and thanks


i have a little bit of body dysmorphic disorder and i feel like my legs are that huge looking sometimes (but not the good muscley kind )

[Edited on June 17, 2011 at 12:09 PM. Reason : sdfdsfd]

6/17/2011 12:09:03 PM

your legs are fine. reminds me of soccer chicks legs. i like strong legs!!

6/17/2011 12:51:00 PM

First pic is beautiful.

Second pic looks like you were just at Ground Zero.

6/17/2011 1:28:04 PM

Haven't really made any weight losses or gains for a while. Think I'm gonna not fast as long and eat some protein before bed to see if I can gain some muscle.

6/17/2011 3:51:05 PM

been doing a 18/6 IF schedule for 3 weeks now, really enjoying it as I'm able to eat big ass dinners with the GF and not get fat, hunger hasn't been a persistent issue, I'm not craving food as the window approaches. Been eating all natural unprocessed food 98% of the time too, down to 1 protein shake PreWO and zero artificial sweeteners/flavors except on cheat days when anything goes

Weight has more or less stayed the same but I am slowly leaning out. Strength continues to rise as I've reduced my WO schedules to 2 days on, 1 day off, low volume, heavy weights.

6/17/2011 6:24:32 PM

Joie: what do you do for your abs? Is it all in your lifting weights or do you focus on them ever? I am not trying to be the creeper of the thread but Joie you look amazing.

I just started working out this week and my workout of choice has been swimming. I would like to get in on a swim conditioning class.

6/17/2011 7:29:24 PM

IMO, there is no secret to her abs. She's just lean enough to have a flat stomach.

No offense, to Joie, you look great!

6/17/2011 9:12:09 PM

Quote :

"Poor Man's Glute Ham Raises (on a lat pull down seat) 3x10"

I slide a bench up to the smith machine (not a squat rack or power rack (someone might want to squat)) and anchor might ankles under a weighted bar and a pussy pad.


You can also slide the bench further from it, and use it for roman chair sit ups.

6/17/2011 9:17:31 PM

That idea with the smith machine is fucking great, I am stealing that for my squat accessory tomorrow

6/17/2011 9:20:53 PM

I'll be doing them after box squats, speed deadsm and BB lunges Following both will be plank work

I did ringwork today, as I had to workout this evening, after I chewed out the cleaning company that doesn't clean at our gym. To come in for that, after going in a 5am for end of the month closing, I was



[Edited on June 17, 2011 at 9:30 PM. Reason : ]

[Edited on June 17, 2011 at 9:45 PM. Reason : ]

6/17/2011 9:27:36 PM

Are you a geared squatter? If no, why do you box squat?

I've been pondering this. I free squat personally and feel that the bounce out of the bottom is useful.

Do you feel that it is safer? Not trying to say it's wrong, but I don't have much experience with it and it seems only useful for geared lifters.

6/17/2011 9:33:05 PM

No, not suited. I am belted and toying w/ wraps, as they are allowed.

Beyond training for the correct depth, the pause at the bottom helps with power generation/power out of the hole (weak spot), and there is also a carry over to deads.

I don't just box... back, zercher, front, OH, bands, chains, bulgarians, pistols... The box can also be combined for any of these as well


[Edited on June 17, 2011 at 9:46 PM. Reason : ]

6/17/2011 9:42:44 PM

awwww thank you punchmonk and MattJMM2.

and yes i dont do anything for abs at all.

i was at one point and i started building pretty large ab muscles and purposely stopped because i wasnt too keen on the way it looked
they were a little bulky, i'm actually working on the residual muscle from then right now hahahah

i guess in the midsection area i've just been blessed with being able to have pretty definable abs. if that makes sense.

[Edited on June 18, 2011 at 12:12 AM. Reason : sdfdfds]

6/18/2011 12:05:20 AM

1) with box squats you hit depth every time
2) you can perfect your form
3) if you use gear or even just a singlet, you learn to trust them
4) carryover is huge without the excruciating leg pain for days

6/18/2011 9:05:13 AM

9x3 bench press w/ varied grips @ 45% 1RM, 2x1 @ 70 and 85% 1RM
3x10 dips
3x6 crown press
2x10 1 arm French press
2x8 front raises
2x8 cable lateral raises
Assorted forearms, palms down

For those of you who don't know...crown press is done in a power rack. Rack the bar at your crown while seated, press overhead and lower back to the rack. Count four and repeat. It looks like the final portion of a military press but is a static to dynamic movement (like box squats) to increase triceps strength. So if you saw me, no, I am not doing military press partials.

6/18/2011 12:58:47 PM

Maximus, with the crown press are you intentionally taking out the main eccentric component of these lifts? Why?

Do you think it works the nervous system well, while taxing the tissues less?

How often do you rotate your squat variations?



[Edited on June 18, 2011 at 8:06 PM. Reason : ]]

6/18/2011 8:03:59 PM

Squat Day:

-Back Squat 210 3x10+ (13reps last set. I had to use a half-rack which required me to do a 6 step walk out, I probably could have nailed 15+ easily if I didn't have to take the weight for a fucking hike.)
-Romanian DL 205 3x10
-Reverse Deficit Lunge w/ 25#DBs 3x10 (these were damn brutal quad killers. Place one foot on a short box or step, stand tall on that one leg then lunge back with the other going below parallel while keeping the torso vertical as possible. DBs at your sides.)
-Ab Medley (cable crunches, hanging leg raises, front levers)

[Edited on June 19, 2011 at 11:04 AM. Reason : ]]

6/19/2011 11:02:43 AM

- it doesn't take away the eccentric portion. the lift is just designed to be a static to dynamic triceps, not deltoids, lift

- i find that only complex compound movements tax my CNS.

- good mornings 50%, squat movement 33%, dead lift 17% of time for max effort leg day.
Box squat once every week. I only vary the box height and stance in "waves" of weight. That's how I perfect my form and what works for me.

6/19/2011 11:08:27 AM

So not being at home is crazy hard as far as eating low-calorie goes. Anyway, I did my workout last night at 8:30 pm (which is a lot later than I normally do).

Regardless, I hadn't worked out the day before since I was traveling and I hadn't really watched what I had eaten very closely. I want to emphasize the ONE DAY thing.

So my workout was a lot harder than normal, and I feel like I have put on water weight due to all the sodium I had been eating. Will missing one workout and not having that strict a diet really affect you after only one day? It just caught me off guard.

Still loving all the "Holy cow Will you've lost some weight!" comments.

6/20/2011 1:40:10 PM

Morphine Boy, you really need to simmer down on the freak out moments when the scale might jump a bit or isn't going down as fast as it was in the beginning. seriously - calm down. or you'll raise your stress and cortisol levels and not help with anything in terms of weight loss.

it honestly depends what you ate - i know if i have a fairly large japanese/sushi meal or mexican, my weight will spike because of the sodium. i try to limit how much i go out to eat to only 1 or 2 times a week otherwise i'd get frustrated and annoyed because i'd be staring at a lot of bloat and water weight. eat fruit, eat fiber, drink LOTS of water, eat veggies, and watch your sodium for a day or so. it'll go down rather quickly if you tightened up your diet for a few days until the bloat goes away.

6/20/2011 1:50:08 PM

Overhead Press Day:

Standing Press: 115x15, 155x1, 165x1, 185x1push press.
Weighted Dips 70lbs 3x5+ (8reps last set)
Weighted Chin Ups 45lbs 3x8
Tricep Extension 4x10
DB Shoulder Combo (10presses + 10lateral raises + 10 Front raises)x3
Neck Harness 4x25

All pressing lifts super-setted with light lat pulls or low rep chin ups.


[Edited on June 20, 2011 at 2:20 PM. Reason : *]

6/20/2011 2:18:57 PM

ME Lower Body
Semi-Sumo (about squat width) deadlift: 3x3x3x3x1x1x1 (nailed a new 1RM by 25 lbs)
Barbell glute bridges: 4x10
Hip pull throughs: 2x12
Standing crunches: 3x10
Weighted reverse hypers: 2x10
Crunches: 2x40

Auxiliary: assorted face pulls and dumbbell rows.

[Edited on June 20, 2011 at 3:28 PM. Reason : Pulls]

6/20/2011 3:24:45 PM

5min Warm up
5/3/1 365/415/465(pr) dead lifts
4x15 prisoner squats on a bosu

6/21/2011 7:51:35 PM

Not to be a buzzkill, "that guy", or anything by any means, but I will point out that people tend to post their daily workouts here message_topic.aspx?topic=397882.

6/22/2011 8:30:26 AM

That thread is for the fatties who workout maybe once a week. This is where the real gym rats come to play.

6/22/2011 9:15:32 AM

Dead lift day:

Tall Box Jumps w/ 20#Dbs 3x3
DL 275x12 (could have pulled a few more, but didn't want to risk the low back which seems to be my weak link)
Back extensions +35lbs 3x8
BB Curls 85lbs 3x10
Single Leg Squat + 15#DBs 5x3 (These are almost pistols, except you stand on a box and allow the free leg to sink slightly below, allowing a stronger back position)
Abs

[Edited on June 22, 2011 at 10:34 AM. Reason : ]]

6/22/2011 10:33:27 AM

i started back lifting!!
i went the day before yesterday and just kinda screwed around and dill a full body.....

ran 1 mile there
smith machine squats (3 x 10, 50#, 70#, 100#)
curls (3 x 10)
legg press (single leg-2x10 120#, 140#....double leg 1x10, 220#)
push ups (2 x 10)
in between each one i dig a pull up or two totaling like 8 or 9
ran 1 mile back home


i was sore yesterday hahahah
i asked the people up front and it had been exactly three weeks since i last was in!

im gonna only do resistance training like 3 days a week to see how that fairs for me
but i wanna heavy weight/low rep.




[Edited on June 22, 2011 at 10:51 AM. Reason : xvcx]

6/22/2011 10:51:01 AM

NOT SEEING ANY PULL-UPS!!!!

e: I apologize, I can't read.

Quinn and I are still within two pounds of one another, however I'm coming off a huge dinner last night and currently packing prescription for prednisone with awesome side effects like "sudden weight gain" and "inappropriate happiness" so that spread could definitely go up later today.

[Edited on June 22, 2011 at 11:06 AM. Reason : .]

6/22/2011 11:06:17 AM

careful with that; prednisone eats away at muscle.

6/22/2011 11:08:38 AM

^^ lol

6/22/2011 11:19:59 AM

DE lower body

Box Squats 8x2 @ 55% 1rm, 1 rep at 73% 1rm (briefs only, no wraps)
Box Step Ups 3x8 (16 total reps per set, 1 each leg)
Glute Ham Raises 3x12
Leg Lifts 3x15
Kneeling Crunches 2x12
Back Hypers 2x12 w/ arched back
Auxiliary Lifts included bicep work and pull downs to the face.

6/22/2011 11:27:54 AM

I should post some update pictures in this thread soon. I backtracked a little between my birthday and a week out of town for continuing education, but I'm getting back on track this week. I am hovering around 253, but I want to get through an entire week of lifting to get my glycogen stores back to normal and track from there.

6/22/2011 11:31:34 AM

did some more weights today

1 mile run there
*DL (3 x 10, 80#, 80#, 90#)
shoulder presses (3 x 10, 30#, alternating front and back)
tri pull downs (1 x15, 1x 10, 1 x 5, 20#, 30#, 40#)
**seated rows ( 1 x 15, 1x 10, 1 x 5, 55#, 70#, 85#)
lying hamstring curls ( 1 x 15, 1x 10, 1 x 5, 60#, 70#, 80#)
1 mile back home (even though i didn't feel like i gave my legs that big of a workout-they were freaking jello on the way home, so i walked most off the way...probably 2/3)

*i would have gone heavier but i kept getting unsolicited advice from a dude. he kept showing me the "correct form" and i tried it and it hurt my lower back, i told him and he was like yeah...youre working it out

** i probably should go lower on these i feel like my form was severely lacking

[Edited on June 22, 2011 at 4:04 PM. Reason : -->

6/22/2011 4:03:34 PM

When you're doing seated rows, you should let the weight pull your back all the way forward and lean forward to stretch out your lats. Anyone who has you keep your torso completely stiff is WRONG.

If you're gonna use cables, work through the full range of motion.

@Joie. If you're concerned about your thighs, do deadlifts with a very wide stance (as wide as you can go, sumo style) and a very narrow grip. It takes your quads out of the lift and specifically works your glutes and hamstrings. Just make sure you push your hips forward and keep the weight on your heels. Also try to push the floor apart with your feet. Just a though...

6/22/2011 5:37:32 PM

For rows - I instruct my clients to allow the scapula (shoulder blades) to glide forward as the weight pulls the body. Then before you start your pull, retract the scapula, then row the weight.

6/22/2011 5:46:45 PM

^^ i was actually do the deadlifts very similar to that! (not quite as wide)

6/22/2011 6:37:46 PM

I WAS ACTUALLY DO

6/22/2011 6:50:23 PM

I just want to flat bench 185 by the end of the summer. If stein could give a decent peptalk it could have been today.

6/22/2011 7:54:24 PM

still have ten lbs to lose. (lost 40 about a year ago). I have Gaining muscle and noticeably increasing strength. But I'd rather lose that weight. damn flying saucer

6/22/2011 8:05:45 PM

Quote :

"When you're doing seated rows, you should let the weight pull your back all the way forward and lean forward to stretch out your lats. Anyone who has you keep your torso completely stiff is WRONG."

my torso remains rigid, but I allow my lats to pull all the way out. I also do the exercise from a slightly leaned forward position to get a better range of motion. I never understood why people lean back while doing a row; it's not a spinal erector exercise.

6/22/2011 8:16:04 PM

Quote :

"I just want to flat bench 185 by the end of the summer. If stein could give a decent peptalk it could have been today."

If I'd had known you needed more than just basic encouragement, it would've been all "Any Given Sunday" up in the weight room.

6/22/2011 8:55:10 PM