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#MakeYourselfGreatAgain: The GAINZZZ Thread
I'm back on course. I had gone up 2 1/2, um, okay, being honest, 3 pounds. I had no idea why. But I've lost those three pounds again and am back where I was when I was crowing about my GAINZZZ.
The only thing I did different was get back on Intermittent Fasting, including two long fasts, one thirty hours or so, another 19 or 20 hours. So right now I'm thinking that's a big component of the LCHF/IF regime. I've also been more regular about drinking apple cider vinegar at night, and recently I've been having some during the daytime too (especially after I have a meal that has a few too many carbs in it). Supposedly it might, might help blunt insulin overproduction. I started weightlifting more again -- for the real GAINZZZ -- and immediately did an exercise wrong and injured myself. The problem is this: When I was a kid, the only lifts I did, pretty much, were benching, curling, some tricep extension, and some military pressing. Exercises I never did were squats, deadlifts, and any kind of bent-over rows. (I did rarely do some lat pulls on a machine.) Now I'm trying to really focus on the "Forgotten Man" muscle groups of the body, as Lord Emperor Trump, The Golden Colossus, has commanded me. But I don't know how to do them. The latest one I thought I knew how to do, but in fact did not, were bent-over dumbbell rows. I had my elbows way out, instead of tucked closer to my body, which resulted in a lot of strain on my elbows and some smaller muscles that rotate the forearms outwards which really couldn't hack the weight. Anyway, always watch several videos for any lifts you don't know cold, and read a text description too, rather than going by eye. So far I have injured myself on every new lift I've tried to do. Maybe it's time to just follow Professor Broscience and do nothing but bicep curls again. So, Obama's out of office, and that cloud isn't over our heads anymore. It's time to be happy and fulfilled. If you're gonna make some GAINZZZ in your life, now's the time to get on them GAINZZZ. It would be nice to live as long as possible in a country no longer under the maladministration of Barack Obama, with that half-a-mish telling you "You didn't build that" when you've got a sweet bicep pump on.Comments
(Jump to bottom of comments)Posted by: Blanco Basura at January 20, 2017 04:50 PM (YEelc)
Posted by: Moron Pundit at January 20, 2017 04:51 PM (qgUJH)
but for targeted muscle groups I prefer machines.
MUCH less chance of doing it wrong and getting hurt...
And for things such as the lower back, or parts of the leg... much easier to target where you want...
Posted by: Don Q. at January 20, 2017 04:51 PM (qf6WZ)
Posted by: broseidon being a capitalist pigdog (yknow, working) at January 20, 2017 04:51 PM (oZ6kz)
Posted by: Grump928(c) at January 20, 2017 04:51 PM (QQ+il)
Posted by: Harun at January 20, 2017 04:52 PM (UBBWX)
http://preview.tinyurl.com/cyqbzhq
Posted by: Max Power at January 20, 2017 04:53 PM (q177U)
Posted by: Dang's schadenboner at January 20, 2017 04:53 PM (8b+oT)
Posted by: Max Power at January 20, 2017 04:53 PM (q177U)
I just got tired after four omlets
Posted by: ace at January 20, 2017 04:53 PM (8rNrN)
Posted by: Mr. Peebles at January 20, 2017 04:54 PM (oVJmc)
Posted by: @votermom @vm at January 20, 2017 04:54 PM (Om16U)
Posted by: Don Q. at January 20, 2017 04:54 PM (qf6WZ)
Posted by: Major ---------- de Coverley at January 20, 2017 04:54 PM (QQ+il)
Posted by: 'Merica at January 20, 2017 04:54 PM (8b+oT)
Posted by: Max Power at January 20, 2017 04:55 PM (q177U)
Posted by: ace at January 20, 2017 04:53 PM (8rNrN)
---------
It is amazing how even foods you generally like start to be completely unpalatable after too much in a row.
That or I'm just abnormally fickle.
Posted by: Moron Pundit at January 20, 2017 04:55 PM (qgUJH)
Posted by: 'Merica at January 20, 2017 04:55 PM (8b+oT)
Posted by: Moron Pundit at January 20, 2017 04:56 PM (qgUJH)
You can also return to the boob tube and use it as a timer for your exercises.
Posted by: Sebastian Melmoth at January 20, 2017 04:56 PM (jGgVe)
I've cut back on the weight at the gym, and I'm slowly building back up.
I'm signed up for a blues dancing workshop next weekend, and next week I'll sign up for the month long lindy-hop class as well as a blacksmith class.
Posted by: Colorado Alex in Exile at January 20, 2017 04:57 PM (fKWf6)
"He defeated his Democratic rival, William Jennings Bryan, after a front-porch campaign in which he advocated "sound money" (the gold standard unless altered by international agreement) and promised that high tariffs would restore prosperity.
Posted by: Sam at January 20, 2017 04:57 PM (1ANfd)
By the way, if you wondered/worried about my 2-3 fasts, Fung's new book Ace reccomended on Friday (The Complete Guide To Fasting) is for you. It answers a lot of questions and repeats a lot of anecdotes by fasters which are very similar to mine, vis a vis the experience of fasting.
Fun fact: There is no limit to fasting*. The longest fast on record was over 350 days, and had no apparent side effects.
A 30-day fast is actually pretty common, and I'm looking forward to trying it out.
Posted by: moviegique at January 20, 2017 04:57 PM (7zeA4)
Bad news is my BP didn't go lower. I wonder if stopping exercising and eating too much salt negated that.
Need to get back on the exercise train.
Fingers crossed blood work shows improvement in glucose, as that's a major goal for me: keeping to pre-diabetic levels.
Posted by: Harun at January 20, 2017 04:57 PM (UBBWX)
An apple a day is part of my gainnnnnzzzzzz.
Kind of winters we get here along the front range, I can play tennis or pickleball one day and ski all day the next, so that's all I need. No gym required.
Posted by: the littl shyning man at January 20, 2017 04:58 PM (U6f54)
So far I have injured myself on every new lift I've tried to do.
There are "basics" to every Lift:
1) Squeeze the bar tightly, all the time. This will prevent tendon injuries and will help you focus.
2) Know how to breathe. The RIGHT fool-proof way to breathe is: Inhale in your stomach and hold it. Yes, hold it. It's okay to do this and will prevent injury.
3) Clench. You never "relax" when you do a Lift. Tense up your whole body so you're firm not supple. (But don't pretend you're a piece of wood!)
4) Shoulders Back & Down, but never shrugged. (Squeeze you shoulder blades together.)
5) Control The Weight, don't let it control You.
Posted by: Soothsayer 45 at January 20, 2017 04:58 PM (mZGNr)
- Ace
What? You never had a leg day when you were younger?
Posted by: DoublySymmetric at January 20, 2017 04:58 PM (8hICw)
Down 75 lbs from when I started, though. It's weird seeing my head on that body in the mirror.
Posted by: grognard at January 20, 2017 04:58 PM (aBaNJ)
Fun fact: There is no limit to fasting*. The longest fast on record was over 350 days, and had no apparent side effects.
guy lost like 280 pounds, too.
Posted by: ace at January 20, 2017 04:58 PM (8rNrN)
I just got tired after four omlets
+++
Trivia
The hundred plaits on a chef's toque is supposed to represent the number of ways to cook an egg
Totally false but there are several ways
Posted by: Bigbys Olive Fingers at January 20, 2017 04:59 PM (C+quA)
Posted by: Biafra at January 20, 2017 04:59 PM (tdv0F)
Gotta drive
Posted by: Bigbys Olive Fingers at January 20, 2017 04:59 PM (C+quA)
Posted by: Ruth at January 20, 2017 04:59 PM (RR9wF)
I find that some foods I can eat forever.
Example: salami and cheese. I never get tired of it.
never. Also, almost all fat and protein.
Posted by: Harun at January 20, 2017 05:00 PM (UBBWX)
no. I'd occasionally do the stupid quad extension and hamstring curl machines but never any of the big free weight moves.
honestly it was 90% bench and bicep curls.
Posted by: ace at January 20, 2017 05:00 PM (8rNrN)
Went to gym yesterday even though was not feeling it, and roads were snowy icy death. Made it there and back without sliding into another car, go me.
I'm also doing a wellness challenge where one of the goals is I have to walk at least 600,000 steps in the next few months. D: Lord give me the strength, or the GAINZZ!
Posted by: LizLem at January 20, 2017 05:00 PM (hvf9s)
Posted by: CaliGirl at January 20, 2017 05:00 PM (IgBFP)
Hitting the diet and 23 hour fasts tomorrow. I had to celebrate. I get full very quickly.
Posted by: Pepe at January 20, 2017 05:01 PM (buBai)
Example: salami and cheese. I never get tired of it.
never. Also, almost all fat and protein.
Posted by: Harun at January 20, 2017 05:00 PM (UBBWX)
------
Yeah, I can't think of a food like that for me. Maybe steak. I probably could always go for a bit of steak. But my palette really demands diversity.
Posted by: Moron Pundit at January 20, 2017 05:01 PM (qgUJH)
Posted by: Colorado Alex in Exile at January 20, 2017 05:01 PM (fKWf6)
the two best kinds of workouts are the ones where you really want to, and the ones where you really don't want to but you do it anyway.
Posted by: ace at January 20, 2017 05:01 PM (8rNrN)
I was sick for over a year and was unable to do any sort of exercising at all. But I've got a clean bill of health now and have no problem with walking and light to medium running. Been starting pushups, situps and pullups in my apartment.
Anyone know of any other good exercises or ways to start really pushing myself without overdoing it at the start?
Posted by: What's a Seawolf? at January 20, 2017 05:01 PM (WuRdh)
Posted by: Mike Tyson at January 20, 2017 05:02 PM (tdv0F)
Posted by: LTC O at January 20, 2017 05:02 PM (GtFPl)
Example: salami and cheese. I never get tired of it.
never. Also, almost all fat and protein.
Posted by: Harun
...
i didn't used to understand why this happened, but long ago, sometimes I'd just buy cheese and pepperoni sticks and eat that (and only that) for like three days.
And suddenly I was losing weight. And I figured I would have gained it. But I lost it
Posted by: ace at January 20, 2017 05:02 PM (8rNrN)
Posted by: Soothsayer 45 at January 20, 2017 05:03 PM (mZGNr)
My trainer tells me to squeeze the bar.
Posted by: CaliGirl at January 20, 2017 05:03 PM (IgBFP)
Posted by: Axeman at January 20, 2017 05:03 PM (2mC6G)
Posted by: brak at January 20, 2017 05:04 PM (Y9VnG)
Burpees. You can look it up. It's not a trick.
Posted by: Sebastian Melmoth at January 20, 2017 05:04 PM (jGgVe)
Will be eating some nice steaks and grilled veggies tonight with some prosecco to celebrate.
Posted by: lindafell de spair deplorable xenophobic redneck at January 20, 2017 05:04 PM (JNDQi)
Posted by: Mary Clogginstien from Brattleboro, VT (Soon to be Obamaboro, VT) at January 20, 2017 05:04 PM (Fbj4h)
Posted by: Colorado Alex in Exile at January 20, 2017 05:04 PM (fKWf6)
Posted by: PaleRider at January 20, 2017 05:04 PM (dkExz)
Posted by: Soothsayer 45 at January 20, 2017 05:04 PM (mZGNr)
planks are good. under the fence style push ups https://www.youtube.com/watch?v=q6W9eeEYdXw
also air squats and lunges.
for shoulder presses, you can try putting your knees on your bed or a chair, then putting your head down by the ground, and pushing up (a fraction of) your bodyweight.
Posted by: ace at January 20, 2017 05:05 PM (8rNrN)
Posted by: Insomniac at January 20, 2017 05:05 PM (0mRoj)
bend the bar, i've heard it. To rotate shoulders deep into the cup.
Posted by: ace at January 20, 2017 05:06 PM (8rNrN)
yeah i'll try. I just got a trap bar.
Posted by: ace at January 20, 2017 05:07 PM (8rNrN)
Posted by: steevy at January 20, 2017 05:07 PM (r/0kC)
btw, a safer way to do bent-over rows is to use dumbbells which will allow to move the weight back towards you (on your sides versus the barbell in front of you) thus decreasing the "bent over" posture.
Posted by: Soothsayer 45 at January 20, 2017 05:08 PM (mZGNr)
no. I'd occasionally do the stupid quad extension and hamstring curl machines but never any of the big free weight moves.
honestly it was 90% bench and bicep curls.
Posted by: ace at January 20, 2017 05:00 PM (8rNrN
No wonder you get hurt all the time. You should do nothing but back except for dips and pushups for the next 3 months. You need a strong back or your shoulders, lower back, and posture will suffer.
Try doing chinups and pull ups wide grip, close grip, and medium grip everyday. Use a ladder to spot yourself. Use dumbbells for rows. Do seated rows. Bent rows with a bad back is a bad idea.
Good luck.
Posted by: Pepe at January 20, 2017 05:08 PM (buBai)
Posted by: Yo! at January 20, 2017 05:08 PM (GwIKd)
Posted by: USNtakim at January 20, 2017 05:08 PM (hMqvx)
Posted by: ace at January 20, 2017 05:09 PM (8rNrN)
Posted by: Moron Pundit at January 20, 2017 05:09 PM (qgUJH)
Posted by: ace at January 20, 2017 05:05 PM (8rNrN)
Thanks to you both! I'll give some new exercises a shot this week. Possibly a dumb question, but is it recommended to do them and the situps/pushups/pullups everyday, or to give yourself breaks?
Posted by: What's a Seawolf? at January 20, 2017 05:09 PM (WuRdh)
Posted by: JEM at January 20, 2017 05:09 PM (TppKb)
But the "no limit" means "there's no limit to how much you can do to achieve your desired fat loss." Unlike, e.g., a diet pill or exercise or whatever.
If you're not getting the (negative) GAINZZZ you want from fasting, you fast longer, and you can do that indefinitely.
Posted by: moviegique at January 20, 2017 05:10 PM (7zeA4)
++++
Man, that guy is annoying. Just 30 seconds into that video and I felt like smacking him upside his head. I would too, except he'd probably kick my ass from one side of the gym to the other.
But seriously? One of his exercises is picking up a bench and curling that? Retard!
Ace, especially for someone who is prone to injury, you want to do straight forward exercises where you isolate the muscles you are exercising. No weird twisty motions. Like this bench and bar for bicep curls:
https://amzn.com/B000VLRVS2
Posted by: Anon Y. Mous at January 20, 2017 05:11 PM (R+30W)
Badass.
Posted by: Moron Pundit at January 20, 2017 05:09 PM (qgUJH)
Looks like it's going to be unanimous.
Posted by: WisRich at January 20, 2017 05:11 PM (hdpay)
Posted by: Cannibal Bobs Shadenboner at January 20, 2017 05:11 PM (uz/Pv)
Posted by: WisRich at January 20, 2017 05:11 PM (hdpay)
https://www.youtube.com/watch?v=UvzMRFKLKNc
i think these work the rear delts (when you're in the seal position), which tend to be an underexercized muscle.
Posted by: ace at January 20, 2017 05:12 PM (8rNrN)
Posted by: PaleRider at January 20, 2017 05:04 PM (dkExz)
Thanks.
I can't wait for softball season.
Seawolf:
I echo Ace on planks. I'll rotate them with leg lifts and crunches for variety. Side planks with leg lifts absolutely destroy me right now, so I have to do more of them.
I started pushups from my knees, and I took it *very* easy at first. After some progress, try to work in one or two full pushups and gradually transition to all of them. Also, work them into a rotation. I do:
30 jumping jacks or burpees
15 pushups
20 leglifts
20 x side planks with leg raises on each side
Repeated x3
Then I do dumbbell stuff for every major muscle group in a circuit too. I've gradually increased the weight on those.
I'm no expert, this is completely homespun based on what I found comfortable and what is working for me, and I've eased into it over time.
Posted by: grognard at January 20, 2017 05:12 PM (aBaNJ)
Badass.
Posted by: Moron Pundit at January 20, 2017 05:09 PM (qgUJH)
---
Now he's going to walk out into the DC streets... and shut some shit down!!
Posted by: Axeman at January 20, 2017 05:12 PM (2mC6G)
Badass.
Posted by: Moron Pundit at January 20, 2017 05:09 PM (qgUJH)
E-6 and below... much rejoicing...
E-7-E-9? nottt really sure... depends on if they even remember the old days...
Junior Officers.... Great Rejoicing...
Senior Officers... probably a LOT of angst right now...
Posted by: Don Q. at January 20, 2017 05:12 PM (qf6WZ)
You might try the Maffetone method, for an easy approach to building your aerobic system.
If you want GAINZZZ of the BRO type, then there's nothing wrong with doing weights on a mild gradient. That's why I did. I just started with empty bars, and kicked up the weight (1#, 2.5#, 5#) if it was too easy.
Posted by: moviegique at January 20, 2017 05:12 PM (7zeA4)
Posted by: LizLem at January 20, 2017 05:12 PM (hvf9s)
But seriously? One of his exercises is picking up a bench and curling that? Retard!
Yeah, not serious, tho.
Posted by: Soothsayer 45 at January 20, 2017 05:13 PM (mZGNr)
Posted by: WisRich at January 20, 2017 05:13 PM (hdpay)
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Posted by: buzzion at January 20, 2017 05:13 PM (cAnNx)
Posted by: Cannibal Bobs Shadenboner at January 20, 2017 05:13 PM (uz/Pv)
Thanks to you both! I'll give some new exercises a shot this week. Possibly a dumb question, but is it recommended to do them and the situps/pushups/pullups everyday, or to give yourself breaks?
i dunno. I think one can do light calesthenics every day, or almost every day. Anything with weights, they say don't do it more than 3-4 x per week (preferably 3, I think, maybe 4 if you're young and still have a fast recovery and no joint worries).
Posted by: ace at January 20, 2017 05:13 PM (8rNrN)
I do enough bodyweight stuff to damage the muscle, so I rest a day, minimum. When stronger and with more endurance, I might do the cals everyday.
Posted by: grognard at January 20, 2017 05:14 PM (aBaNJ)
Posted by: Soothsayer 45 at January 20, 2017 05:14 PM (mZGNr)
Posted by: Sandy Burger at January 20, 2017 05:15 PM (e8kgV)
My own opinion is you can and should do body weight exercise everyday.
Posted by: Sebastian Melmoth at January 20, 2017 05:15 PM (jGgVe)
Have done a few days of 17 hour IFs and just 2 meals instead of 3 in the 8-9 hour window and I think this will probably me back to burning some of the flab again. I want to drop about 10 lbs which would be at the weight floor I've had for decades and and then maintain for a while and decide if that is it or if I can get leaner with the IF system and break out of the 'sturdy peasant stock' territory.
Posted by: PaleRider at January 20, 2017 05:15 PM (dkExz)
Nice summary Buzzion, I'm already seeing gainzzz from the third one down. No i haven't opened it yet. i'm into the whole mental aspect. I'm just staring at it intensely.
Posted by: Cannibal Bobs Shadenboner at January 20, 2017 05:16 PM (uz/Pv)
My blood pressure is the lowest it's been in like forever.
I'm sleeping better than I can remember.
So I feel great--credit my "evolutionary" diet mostly, not entirely, but mostly.
Posted by: Northernlurker at January 20, 2017 05:16 PM (hJrjt)
President Trump is in the White House!
Posted by: Soothsayer 45 at January 20, 2017 05:17 PM (mZGNr)
Tomorrow's flag-rank ain't gonna look like today's flag-rank, that's for sure.
Posted by: JEM at January 20, 2017 05:17 PM (TppKb)
Posted by: McCool at January 20, 2017 05:17 PM (lUlM3)
Posted by: Northernlurker at January 20, 2017 05:17 PM (hJrjt)
Also, even though I'm an 'ette, I really like the Art of Manliness blog referenced at comment 7 above. Lots of good info no matter what gender one identifies with on a given day.
Posted by: Hoplite Housewife at January 20, 2017 05:17 PM (hYNPr)
Posted by: LASue, now even more deplorable at January 20, 2017 05:17 PM (CLKfs)
http://kingdomrpg.com/index.php/Main_Page
I've extracted links and concepts from the first few GAINZ posts. I'll get back to doing that this week. There's some good stuff in there.
Posted by: moviegique at January 20, 2017 05:18 PM (7zeA4)
Posted by: Puddin Head at January 20, 2017 05:18 PM (vV/gB)
SQUEEEE!
Now, you orange-haired sonofabitch, get that pen back out, tweet us at midnight and let us know what you've done.
Posted by: JEM at January 20, 2017 05:18 PM (TppKb)
Posted by: LASue, now even more deplorable at January 20, 2017 05:18 PM (CLKfs)
Posted by: Cannibal Bobs Shadenboner at January 20, 2017 05:18 PM (uz/Pv)
I've taken a number of martial arts classes over the years for purely exercise and fun. I'm not proficient in any sense, but there is one particular exercise that and will be necessary for everyone to learn before some age.
How to fall.
My parents are getting older by the second before my eyes and have had a number of accidents/injuries/surgeries that makes me increasingly worried about their chance of future injuries particularly from falling.
Most of the martial arts have some instruction on falling; judo and aikido being two of the most thorough.
I'd highly recommend everyone under the age of 45* to take at least enough classes to be comfortable with falling.
*this age is dependent on fitness, balance, and if your body can handle learning falls with the resulting bruises and strain. It becomes increasingly more difficult to learn this as you get older, and at some point it's too dangerous. IF you're 55 and in great shape, no problem. If you're 40 and out of shape, get in shape first.
Posted by: weft cut-loop at January 20, 2017 05:19 PM (DNPz2)
I've been really stuck in a plateau but, given the holidays, I guess plateau is not bad.
Posted by: Northernlurker at January 20, 2017 05:19 PM (hJrjt)
Juan is a lightweight lefty..
At least Beckel is more feisty and curmudgeonly.
Occasional drunkeness is a plus
Posted by: McCool at January 20, 2017 05:19 PM (lUlM3)
GAINZZZ!
(I promised myself that Creatine would be my reward WHEN and IF I hit 170)
Posted by: ace at January 20, 2017 05:19 PM (8rNrN)
Posted by: firecaptainTX at January 20, 2017 05:20 PM (dhxso)
I never lost weight faster than when I had an antibiotic-resistant strep infection in my chest wall. Yeah, weird. Took surgery to get rid of it.
But four weeks of 104-degree fever will take you down four inches of waistline.
Posted by: JEM at January 20, 2017 05:20 PM (TppKb)
I've came a long way. I remember when just the bar was too heavy for me to deadlift. I started with it on a rack and I would lift it four inches.
My shoulders are still sore from working out Wednesday. Push ups about killed me.
Posted by: CaliGirl at January 20, 2017 05:20 PM (IgBFP)
Posted by: Soothsayer 45 at January 20, 2017 05:20 PM (mZGNr)
On Mondays I do squats and benches.
On Thursdays, I do standing presses and deadlifts.
Each routing consists of five sets of five reps with ascending weights each. For instance, on squats I would do:
5x75
5x100
5x125
5x150
5x175
I take enough time between each set to be able to complete all of them.
Because I moved and had to sell my weightlifting cage, I hadn't worked out for more than three months, and just started back. I'm 70 now, so my goals aren't spectacular. I want to get back to squatting 200 for five reps, benching my bodyweight, pressing 110 (mostly for strengthening my balance), and deadlifting 235 for reps and a deadlift PR of 265-275.
My real goal, of course, is to maintain a certain level of strength that allows me to live the sort of life I considered normal when I was in my thirties, where raw strength was never a real issue in daily life.
I've been doing various forms of LC for more than four decades, and I've been doing VLC/HF and IF for about five years now.
Posted by: Bill Quick at January 20, 2017 05:20 PM (gT7bi)
Posted by: Soothsayer 45 at January 20, 2017 05:21 PM (mZGNr)
I keep tryin' to go light but it's not light enough, I guess.
Posted by: ace at January 20, 2017 05:21 PM (8rNrN)
Its funny.... but I had never heard of the fast thing being a help...
But had been doing it for many years.
I never eat breakfast... usually have Lunch about 12... then Dinner 6ish... which means I had been fasting for 18 hours.
For me, that's just normal and the way my body wants to work...
Posted by: Don Q. at January 20, 2017 05:21 PM (qf6WZ)
I never lost weight faster than when I had an antibiotic-resistant strep infection in my chest wall. Yeah, weird. Took surgery to get rid of it.
But four weeks of 104-degree fever will take you down four inches of waistline.
Posted by: JEM at January 20, 2017 05:20 PM (TppKb)
Has anyone tried Giardia?
Posted by: Cannibal Bobs Shadenboner at January 20, 2017 05:22 PM (uz/Pv)
not with the creatine. I'm goin on a bulk
Posted by: ace at January 20, 2017 05:22 PM (8rNrN)
I have ideas floating all the time in my head like Billy Blaze. One of them is a cushion garment for the hips for senior citizens.
Posted by: Sebastian Melmoth at January 20, 2017 05:22 PM (jGgVe)
Yeah, I need to GAINZZZ me a job because my boss and HR told me today I was dead lady walking.
But back to the fun stuff -
I fell off the fitness wagon. Holidays, sick relative that was very needy, just Life intruded. So gave back some of my GAINZZ.
I'll have to get back to the gym. And also beef up my Linked In profile that is pretty weak right now. Guess it could use some curls.
Posted by: kallisto at January 20, 2017 05:23 PM (nNdYv)
So suppose you want to keep doing squats after DL's are off limits.
1) Tilt from the waist. Don't let the weight fall straight down upon your spine. Make your hips share the load.
2) Learn to breathe so that your abs are fully engaged as you squat and pop up. Abs can also share the load.
It's really hard to keep good form on your last couple of squats if you're after GAINZZ--if it was easy it wouldn't build. If you have back issues and you can't hold form, lower the weight. Squats are great even for maintenance. It's not worth more back damage.
Posted by: spongeworthy at January 20, 2017 05:23 PM (mrfTe)
I work out at a martial arts gym. They are constantly falling on the mats. They also grab the other guy by the jammies and slam them. I'm not doing that.
Posted by: CaliGirl at January 20, 2017 05:23 PM (IgBFP)
Posted by: Hillary at January 20, 2017 05:23 PM (8TdcF)
I have ideas floating all the time in my head like Billy Blaze. One of them is a cushion garment for the hips for senior citizens.
Posted by: Sebastian Melmoth at January 20, 2017 05:22 PM (jGgVe)
Call Starkist in the morning.
Posted by: Cannibal Bobs Shadenboner at January 20, 2017 05:23 PM (uz/Pv)
hm, high rep low weight? Didn't know that. Well no I have this trap bar that can hold sick weight.
Eh, I guess I'd rather go light anyway. I really am uncomfortable with squats and deadlifts.
Posted by: ace at January 20, 2017 05:23 PM (8rNrN)
not with the creatine. I'm goin on a bulk
Posted by: ace at January 20, 2017 05:22 PM (8rNrN)
I've always guessed your goal was to be able to wear that one size too small t-shirt.
Posted by: Sebastian Melmoth at January 20, 2017 05:23 PM (jGgVe)
'Fox News crew car' set on fire; Limo burns outside of Washington Post http://tinyurl.com/jhmp2jf
Posted by: Axeman at January 20, 2017 05:23 PM (2mC6G)
Posted by: Northernlurker at January 20, 2017 05:23 PM (hJrjt)
I never lost weight faster than when I had an antibiotic-resistant
strep infection in my chest wall. Yeah, weird. Took surgery to get rid
of it.
But four weeks of 104-degree fever will take you down four inches of waistline.
Posted by: JEM at January 20, 2017 05:20 PM (TppKb)
Has anyone tried Giardia?
I've found both 6 weeks of strep throat and food poisoning to be very effective. I don't recommend them at the same time.
Posted by: Blanco Basura at January 20, 2017 05:24 PM (4WhSY)
I've always guessed your goal was to be able to wear that one size too small t-shirt.
i gotta bulk before I cut, brah
Posted by: ace at January 20, 2017 05:25 PM (8rNrN)
Posted by: garrett at January 20, 2017 05:25 PM (tdv0F)
Posted by: Yo! at January 20, 2017 05:26 PM (GwIKd)
Posted by: Off the reservation at January 20, 2017 05:26 PM (uqnYW)
Posted by: Brother Cavil, keeper of the Deplorable Unicode Character at January 20, 2017 05:26 PM (9krrF)
Been doing Strong Lifts 5x5 and I can strongly recommend it if you haven't lifted in a while or are just learning the lifts. It starts you out with the bar and progresses you from there. I did feel like I should have started with more, but after a couple of weeks I've got the lifts down and the weight is starting to work me.
Posted by: SSG Kane at January 20, 2017 05:26 PM (7DAPP)
Posted by: bleakdaze at January 20, 2017 05:26 PM (gfJPv)
Posted by: CaliGirl
Falling on the mats = needed practice.
Slamming = not needed practice.
Seriously, the intro classes in judo or aikido aren't as rough as that.
Posted by: weft cut-loop at January 20, 2017 05:27 PM (DNPz2)
FFS.
...
I know, I know, you know everything.
So get out there and tear your shirt off and make the girls moist, Hero.
Posted by: ace at January 20, 2017 05:27 PM (8rNrN)
Posted by: Sebastian Melmoth at January 20, 2017 05:28 PM (jGgVe)
Posted by: Minnfidel at January 20, 2017 05:28 PM (FRQMa)
http://tinyurl.com/hkyevbp
Posted by: Brother Cavil, keeper of the Deplorable Unicode Character at January 20, 2017 05:26 PM (9krrF)
------
Heh
Posted by: WisRich at January 20, 2017 05:29 PM (hdpay)
that's what I'm doing, sort of, but I'm wondering if there's a variation where I can do stronglifts 2x week, but then do one day a week on lighter stuff like front raises and pull-ups and stuff.
Posted by: ace at January 20, 2017 05:29 PM (8rNrN)
Are you supposed to drink it before or after a meal?
Posted by: CaliGirl at January 20, 2017 05:29 PM (IgBFP)
I buy them in sliced packs.
Very easy to calorie count your meal.
I'd load up 600 calories or so. Eat.
Then wait. If still hungry add 200 calories more.
But 600 calories of fat usually did the trick..
Posted by: Harun at January 20, 2017 05:29 PM (UBBWX)
Ahhhhnold always emphasized getting a pump, which can be done without heavy weights. Also, people talk about "over-training" a lot but "under-recovering" might be a more appropriate phrase. We grow muscle after we leave the gym. The old standard was 1.5 grams of protein per lb. of body weight per day, spread over 6 mini-meals.so a 200 lb gym rat should eat about 50 grams of protein every 2 to 3 hours for maximum recovery
Posted by: firecaptainTX at January 20, 2017 05:30 PM (dhxso)
Posted by: Cannibal Bobs Shadenboner at January 20, 2017 05:30 PM (uz/Pv)
shoveled Christmas morn to make a getaway,
went out to din and driving home noticed it.
not anymore.
muscle soreness is normal when you do something new.
Posted by: concrete girl at January 20, 2017 05:31 PM (5wQIm)
Posted by: Cannibal Bobs Shadenboner at January 20, 2017 05:32 PM (uz/Pv)
Posted by: Yo! at January 20, 2017 05:32 PM (GwIKd)
Posted by: WhiteKnight at January 20, 2017 05:32 PM (vWbx2)
Posted by: Barry Obama, Professional Golfer at January 20, 2017 05:32 PM (8rNrN)
So my deadlifts of 135, more than I weigh, is pretty good for a girl. I'm 29 just like Ace is.
Posted by: CaliGirl at January 20, 2017 05:32 PM (IgBFP)
Approx. 1740EST: All other nations announce their max squat is down 15-40%, no longer plan to attend US-hosted GAINZZZ competitions for 4-8 years.
Posted by: Zero Tree X-Ray X-Ray at January 20, 2017 05:32 PM (hDDgx)
Posted by: Cannibal Bobs Shadenboner at January 20, 2017 05:33 PM (uz/Pv)
Posted by: ace at January 20, 2017 05:27 PM (8rNrN)
Happily married for 31.5 years.
Posted by: Off the reservation at January 20, 2017 05:34 PM (uqnYW)
What I'm watching is 2 instructors spar. They laugh because when they hit the mats hard I flinch and run if they get near me.
Posted by: CaliGirl at January 20, 2017 05:34 PM (IgBFP)
Posted by: moviegique at January 20, 2017 05:35 PM (7zeA4)
Dead lifted 700
Squatted and benched in the mid 400's
Posted by: Yo! at January 20, 2017 05:35 PM (GwIKd)
Are you supposed to drink it before or after a meal?
Posted by: CaliGirl at January 20, 2017 05:29 PM (IgBFP)
I don't think it matters regard to acid reflux / heartburn. The theory is that heartburn /acid reflux is not caused by excess acid in the stomach but rather not enough. Your stomach churns the limited acid around causing the ailment.
Posted by: Sebastian Melmoth at January 20, 2017 05:35 PM (jGgVe)
didn't ask, don't care.
The point is, you're someone who knows nothing, and is not interested in getting in shape, coming in here to shit on others to make yourself feel better in your decrepitude.
Fuck off.
Posted by: ace at January 20, 2017 05:35 PM (8rNrN)
Posted by: no good deed at January 20, 2017 05:37 PM (hJamr)
Posted by: weft cut-loop
"Slappin the mat" technique was not easy for me.
I'd flop on the ground like a rock...and then remember to slap the mat.
Posted by: Soothsayer 45 at January 20, 2017 05:37 PM (mZGNr)
Posted by: Off the reservation at January 20, 2017 05:38 PM (uqnYW)
A typical squat workout back might look like 6 total sets. 20 reps, 20, 15, 12, 10, then 20. Femur parallel to the floor at the bottom. With "Welcome to the Jungle" blaring for that 90s feel
Posted by: firecaptainTX at January 20, 2017 05:39 PM (dhxso)
I'm careful, if I feel anything, pain, slight twinge I won't do it.
It's usually form though. Squeeze the bar hard, push the ground away from you and on the way down the bar needs to be close to your body/legs.
Posted by: CaliGirl at January 20, 2017 05:39 PM (IgBFP)
I don't think it matters regard to acid reflux / heartburn. The theory is that heartburn /acid reflux is not caused by excess acid in the stomach but rather not enough. Your stomach churns the limited acid around causing the ailment.
i think it's caused by your stomach's acid pumps not turning off but I don't think adding external acid would affect that (except that, when externally added acid is consumed, the stomach might produce less, as less is needed).
In any event, I take ACV at night a lot and never have acid reflux. and I used to have acid reflux every single bitter choking night. (Until Atkins -- which fixed that. And also, when I stopped eating late at night, which really does it for me.)
Posted by: ace at January 20, 2017 05:40 PM (8rNrN)
(I believe it was an old injury to my left shoulder.)
Any suggestions as to how to work around this?
Posted by: Northernlurker at January 20, 2017 05:41 PM (hJrjt)
Posted by: CaliGirl at January 20, 2017 05:32 PM (IgBFP)
Very impressive. Seriously. I can barely do half my weight.
Posted by: fly gal at January 20, 2017 05:41 PM (8TdcF)
Posted by: Soothsayer 45 at January 20, 2017 05:41 PM (mZGNr)
I also have no idea how heavy anything is unless he tells me.
If he puts the huge weights on the bar I immediately say I can't do that. I think he's learned to just put more smaller weights on to fool me.
It's in my head.
Posted by: CaliGirl at January 20, 2017 05:41 PM (IgBFP)
Yeah, eating paleo fixed it for my uncle.
Posted by: no good deed at January 20, 2017 05:41 PM (hJamr)
Posted by: ace at January 20, 2017 05:09 PM (8rNrN)
Wide grip for wings (outer lats), close grip works inner. Chin ups use more biceps. Pull ups is more shoulders.
You can do those daily like pushups. Incorporate a squat. Work until fatigued.
Also you can do one armed pull ups and chin ups since you have the spot.
When I was working out from home for strength and cutting down I was doing 1000 pushups a day, 2000 crunches, close to 700 pull ups and chin ups a day.
(The ladies love a strong back. Everybody does chest. A man's strong ripped back is like +2s on a woman.)
Damn I'm really missing the gym and the mish.
Posted by: Pepe at January 20, 2017 05:41 PM (buBai)
no you're not. You're here because you're bored and you think it's fun to offer your stinky spite to strangers.
A lot of people are like you -- they get very upset and threatened when they hear anyone's advancing themselves or trying something new. It makes them feel bad they're not doing anything new or making themselves better, so their first impulse is to shit on everyone.
Like I said, fuck off.
Posted by: ace at January 20, 2017 05:42 PM (8rNrN)
Come to think of it, the combination of a schadenboner and a hot girl in yoga pants could be dangerous.
Posted by: Northernlurker at January 20, 2017 05:42 PM (hJrjt)
I'm hoping Ivanka notices.
Posted by: Weasel at January 20, 2017 05:42 PM (Sfs6o)
Posted by: Sandy Burger at January 20, 2017 05:42 PM (e8kgV)
Posted by: no good deed at January 20, 2017 05:43 PM (hJamr)
plus cinnamon caps and lots of water.
Posted by: concrete girl at January 20, 2017 05:43 PM (5wQIm)
Otherwise, none.
the vinegar doesn't do anything to spark the reflux, at least not in my experience.
Posted by: ace at January 20, 2017 05:43 PM (8rNrN)
Posted by: Soothsayer 45 at January 20, 2017 05:44 PM (mZGNr)
Posted by: Off the reservation at January 20, 2017 05:44 PM (uqnYW)
Again I have no idea but the people who theorize about the lack of acid in the stomach say that saying your stomach has too much acid is like saying your lungs have too much oxygen.
I don't get heartburn so I don't know personally if the vinegar home remedy actually works.
Posted by: Sebastian Melmoth at January 20, 2017 05:44 PM (jGgVe)
Posted by: Doc Samson at January 20, 2017 05:44 PM (6awe+)
Posted by: Yo! at January 20, 2017 05:45 PM (GwIKd)
Posted by: chris not rock at January 20, 2017 05:45 PM (9za84)
Not that =I= ever do that. *kaff*
No, seriously, I don't. Not with weights anyway. I used to get myself to the barfing point training martial arts, though.
Posted by: moviegique at January 20, 2017 05:46 PM (7zeA4)
FFS.
Posted by: Off the reservation at January 20, 2017 05:26 PM (uqnYW)
I've read about this stuff, but haven't tried it.
I hear you gotta be careful about the enamel on your teeth. Many drink it through a straw and I guess that helps.
I've seen some pretty wild claims for it, though. That happens with all supplements though. I saw something the other day about how IV vitamin C administered up to 100 grams kills cancer lol.
Like I said I haven't tried it but I know you can get in a capsule form which might help if you just can't stomach the taste.
Nutricost Apple Cider Vinegar 500mg 240 count capsules is less than $11 on Amazon. You might find a cheaper price elsewhere.
I've used several Nutricost products and they're great quality and usually cheaper than other brands.
Posted by: Dack Thrombosis at January 20, 2017 05:47 PM (4ErVI)
Posted by: CaliGirl at January 20, 2017 05:34 PM (IgBFP)
I did a fair amount of hard sparring in my youth, and I am paying for it now...
But the falling techniques are incredibly useful.
Posted by: CharlieBrown'sDildo at January 20, 2017 05:47 PM (rF0hx)
Posted by: Weasel at January 20, 2017 05:48 PM (Sfs6o)
Holy Shit!
That may be the greatest speech I have ever seen.
Posted by: davidt at January 20, 2017 05:48 PM (XoldI)
Starting Strenght 3rd Ed?
I read a lot of it but I'm doing stronglifts 5x5 instead. I don't want to do the power cleans. I've had a lot of misfortune with lifting form and I just don't want to have to practice the powerclean form for months before I can do it safely.
Posted by: ace at January 20, 2017 05:48 PM (8rNrN)
Posted by: filbert at January 20, 2017 05:48 PM (s5o+q)
Posted by: Northernlurker at January 20, 2017 05:48 PM (hJrjt)
Posted by: filbert at January 20, 2017 05:48 PM (s5o+q)
something kicked in.
how long have we been doing this?
time flies when you're having fun.
Posted by: concrete girl at January 20, 2017 05:48 PM (5wQIm)
Posted by: ace at January 20, 2017 05:48 PM (8rNrN)
I'd say that a strong back is just as important as a strong core and legs.
I'd rather be able to do one arm pull ups and a set of 50 pullups than bench twice my body weight.
Posted by: Pepe at January 20, 2017 05:49 PM (buBai)
I recommend Kris Gethin's courses. This one is a good start:
http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer.html
Posted by: HoundOfDoom at January 20, 2017 05:50 PM (1Bfhb)
yeah i've heard that, so now I try to drink it quickly (and it's diluted in water, too) and then I immediately brush my teeth and gargle.
it's not something to be sipped, that's for sure.
Posted by: ace at January 20, 2017 05:50 PM (8rNrN)
I bought a couple of bottles of Nutricost Glutamine caps and started taking them some time ago for something I'm not really going to get into here.
BUT...I've had what I strongly suspected to be an ulcer in the lower part of my throat, near my stomach, possibly caused by acid reflux over the years and the glutamine cleared that shit up in a couple of days. I was amazed. It's fucking gone. It was only later that I looked online and it does say glutamine can help heal ulcers so that was awesome.
Posted by: Dack Thrombosis at January 20, 2017 05:50 PM (4ErVI)
I'll admit. I'm not crazy about it.
Posted by: Mike Rowe at January 20, 2017 05:50 PM (tdv0F)
The squats as described in the book have about 85 pages of what NOT to do. Still can't do 'em, though. I think I'm getting closer. In the meantime, regular ol' lifts*.
*Bicep curls. Only curls. Always curls.
Posted by: moviegique at January 20, 2017 05:51 PM (7zeA4)
https://stronglifts.com/5x5/
seriously, it's just Rippetoe with Barbell Rows instead of powercleans.
Posted by: ace at January 20, 2017 05:51 PM (8rNrN)
Posted by: LASue, now even more deplorable at January 20, 2017 05:51 PM (CLKfs)
Well, Bench Press is considered on of the core Compound Lifts.
There are, however, two variations to the Bench Press, one of which makes the press a bit more of Isolation exercise that lends more concentration on the pecs (for bodybuilding).
Posted by: Soothsayer 45 at January 20, 2017 05:52 PM (mZGNr)
Posted by: eleven at January 20, 2017 05:52 PM (qUNWi)
189
Cool
Rippetoe flat out does not recommend anyone over 40 start Power Cleans
Most of us older lifters don't do Power cleans
Posted by: Yo! at January 20, 2017 05:52 PM (GwIKd)
Posted by: Max Power at January 20, 2017 05:52 PM (q177U)
Posted by: no good deed at January 20, 2017 05:53 PM (hJamr)
Posted by: Pepe at January 20, 2017 05:53 PM (buBai)
Sig P320 named to replace the Beretta M9 under the "Modular Handgun System" program.
https://tinyurl.com/jo4wjyk
Posted by: Country Singer (BertG @Gab.ai) at January 20, 2017 05:54 PM (GUBah)
Agree, largely with getting routines off BodyBuilding.com, though be cautious. Most of the ones I found were fine and fun, but I did one of Jim Stoppani's and it was hard and messy and a good way to hurt yourself while also not really being able to tell if you were GAINZZZing at all.
He bought into the whole "change up your exercise to confuse your muscles" nonsense, and so there were quite a few esoteric exercises, and weird variants.
Posted by: moviegique at January 20, 2017 05:54 PM (7zeA4)
Posted by: Yo! at January 20, 2017 05:54 PM (GwIKd)
that's a good thing about rippetoe and stronglifts -- the programs are so limited as far as menu of exercises there's no thinking or deciding to be had.
one of the stupidest feelings in the world is walking around WONDERING what lift to do next.
it's good to have a simple plan and just do it fast.
Posted by: ace at January 20, 2017 05:54 PM (8rNrN)
Posted by: Northernlurker
From the few classes I've seen the fitness level can be as high a tempo as boxing.
Again, I have yet to find a martial arts studio that doesn't allow a visitor to sit and watch at least one class. So just go early, ask the instructor, and you'll have your answer.
Posted by: weft cut-loop at January 20, 2017 05:54 PM (DNPz2)
Posted by: eleven at January 20, 2017 05:54 PM (qUNWi)
Posted by: jonjo at January 20, 2017 05:54 PM (Mt8T4)
I would have to lose another 20 lbs to get to 13pct bodyfat then by my math which seems like i would be just an empty ribcage
Posted by: Mst3k at January 20, 2017 05:54 PM (wSpcK)
Posted by: Banana Splits Guy at January 20, 2017 05:54 PM (rh5d5)
Posted by: Steve and Cold Bear at January 20, 2017 05:55 PM (PjWy4)
Posted by: LASue, now even more deplorable at January 20, 2017 05:51 PM (CLKfs)
Right but I saw stuff about how it cures cancer or something.
Also it helps with blood sugar levels or something, but people were taking their kids off of diabetic medication and just giving them this stuff and not going to the doctor. I don't know about you but I'd be really careful about doing that. There are things that CAN work, but not for everybody and not always reliably.
Posted by: Dack Thrombosis at January 20, 2017 05:55 PM (4ErVI)
yeah i'm taking that now. I take either a NO booster or just citrulline (and most NO boosters are mostly citrulline anyway).
Gives you energy. I'm pretty sure it's not just a placebo.
Posted by: ace at January 20, 2017 05:55 PM (8rNrN)
Rather they went with the Glock. Almost.
Posted by: Sebastian Melmoth at January 20, 2017 05:55 PM (jGgVe)
Posted by: zombie at January 20, 2017 05:55 PM (jBuUi)
btw, there's a youtuber, Eliot Hulse, who's mostly full of crap, but does occasionally offer good advice.
He says to people who ask him how to be as strong as this one or that one just to "Be The Strongest Version Of Yourself."
Posted by: Soothsayer 45 at January 20, 2017 05:55 PM (mZGNr)
Posted by: Steve and Cold Bear at January 20, 2017 05:55 PM (PjWy4)
Posted by: Country Singer (BertG @Gab.ai) at January 20, 2017 05:54 PM (GUBah)
------
Wasn't a Sig 'P' variant in the running when the Beretta won last time?
Posted by: Weasel at January 20, 2017 05:56 PM (Sfs6o)
Posted by: Pepe at January 20, 2017 05:53 PM (buBai)
---
I did NO for a six-week trial. It probably worked. It made me feel just about almost like I was maybe getting a headache. (I don't get headaches.) I figured it was better to take the precursors to NO (Niacin, as I recall) and make your own.
Posted by: moviegique at January 20, 2017 05:57 PM (7zeA4)
Posted by: Pepe at January 20, 2017 05:53 PM (buBai) "
Yeah, NO/NO precursors are great for muscle pumps.
I don't like looking too vascular on an everyday basis, but there's something psychically fulfilling about seein' them veins pop on heavy weight days. Psychic gains, brah!
Posted by: broseidon king of the brocean at January 20, 2017 05:57 PM (kumBu)
Posted by: Country Singer (BertG @Gab.ai) at January 20, 2017 05:54 PM (GUBah)
------
Wasn't a Sig 'P' variant in the running when the Beretta won last time?
Posted by: Weasel at January 20, 2017 05:56 PM (Sfs6o)
Can you believe that was about 30 years ago?
Posted by: Sebastian Melmoth at January 20, 2017 05:58 PM (jGgVe)
Posted by: broseidon king of the brocean at January 20, 2017 05:58 PM (kumBu)
For me and others I know, the only way to combat this was daily pull ups and chin ups with varied grips.
Posted by: Pepe at January 20, 2017 05:58 PM (buBai)
Posted by: davidt at January 20, 2017 05:58 PM (XoldI)
Posted by: Sebastian Melmoth at January 20, 2017 05:58 PM (jGgVe)
--------
You're kidding.
Posted by: Weasel at January 20, 2017 05:59 PM (Sfs6o)
Posted by: LASue
------------
Great on turnip greens.
Posted by: Mike Hammer, etc., etc. at January 20, 2017 05:59 PM (ZO497)
As voting continued, the vote was 70-0 with 30 stoned to confirm Mattis.
Posted by: Sandy Burger at January 20, 2017 05:59 PM (e8kgV)
you lift light in between heavy days? You don't have honest-to-God rest days?
Posted by: ace at January 20, 2017 06:00 PM (8rNrN)
Posted by: no good deed at January 20, 2017 05:53 PM (hJamr)
A trainer isn't in the budget at the moment, but I love having one. They keep an eye on form, while pushing me further than I would go without one.
Posted by: Northernlurker at January 20, 2017 06:00 PM (hJrjt)
Posted by: Rick James at January 20, 2017 06:00 PM (0mRoj)
Thanks concrete girl, I've been drinking it before a meal and someone told my husband you are supposed to drink it after a meal. I was confused.
Posted by: CaliGirl at January 20, 2017 06:00 PM (IgBFP)
Posted by: eleven at January 20, 2017 06:01 PM (qUNWi)
I say basically the same thing. I just want to be the best me I can be.
Posted by: no good deed at January 20, 2017 06:01 PM (hJamr)
This is why I use a trainer. If I didn't use a trainer I would have no gainzz because I'm lazy.
Posted by: CaliGirl at January 20, 2017 06:01 PM (IgBFP)
Posted by: Pepe at January 20, 2017 06:01 PM (buBai)
Also, a job working for a mason as a laborer.
Posted by: garrett at January 20, 2017 06:02 PM (tdv0F)
btw, if you ever need motivation for Bench Press, check out this Amazing bench presser.
He weighs only 153~lbs, give or take a pound.
https://www.youtube.com/watch?v=l84vmuuuHRg
Skip to 2:10 to see him press over 400lbs!
Posted by: Soothsayer 45 at January 20, 2017 06:02 PM (mZGNr)
Posted by: no good deed at January 20, 2017 06:02 PM (hJamr)
Real good guy, too.
Posted by: Soothsayer 45 at January 20, 2017 06:02 PM (mZGNr)
Nevergiveup is a bigger fan of Nitrous Oxide.
Posted by: garrett at January 20, 2017 06:02 PM (tdv0F)
i gotta improve my pull-ups and grip strength, brah. plus i gotta lose a little more weight to get my strength-to-weight ratio a little more favorable.
Posted by: ace at January 20, 2017 06:03 PM (8rNrN)
Posted by: Sandy Burger at January 20, 2017 06:03 PM (e8kgV)
Posted by: ace at January 20, 2017 06:00 PM (8rNrN) "
I have rest days, just not on Wednesday. I used to take Wednesdays off but it just doesn't fit my schedule currently.
Posted by: broseidon king of the brocean at January 20, 2017 06:03 PM (kumBu)
Posted by: Barack Fuckwit at January 20, 2017 06:03 PM (muHb5)
You don't need rest days.
>>>Also, a job working for a mason as a laborer.
Which is what Arnold and Franco did.
Posted by: Banana Splits Guy at January 20, 2017 06:04 PM (rh5d5)
Thanks for the blog posts Ace, and comments from my bros.
Posted by: Pepe at January 20, 2017 06:04 PM (buBai)
Posted by: broseidon king of the brocean at January 20, 2017 06:04 PM (kumBu)
Posted by: V the K at January 20, 2017 06:04 PM (AmXnH)
Posted by: Weasel at January 20, 2017 05:56 PM (Sfs6o)
No idea. I remember the transition from 1911s to M9s, but back then I had no clue about the acquisition process.
Posted by: Country Singer (BertG @Gab.ai) at January 20, 2017 06:04 PM (GUBah)
I'm telling you, it's all in your feet.
Not a lot of brute upper body strength needed until you get way advanced...grip strength, sure.
It's more the deliberate motion under load that will benefit all of your muscle groups.
Also, hot chicks in harnesses.
Posted by: garrett at January 20, 2017 06:05 PM (tdv0F)
Posted by: Sandy Burger at January 20, 2017 06:05 PM (e8kgV)
btw, if you ever need motivation for Bench Press, check out this Amazing bench presser.
He weighs only 153~lbs, give or take a pound.
https://www.youtube.com/watch?v=l84vmuuuHRg
Skip to 2:10 to see him press over 400lbs!
Posted by: Soothsayer 45 at January 20, 2017 06:02 PM (mZGNr
That's a cock strong man right there.
Posted by: Pepe at January 20, 2017 06:06 PM (buBai)
Posted by: Sebastian Melmoth at January 20, 2017 06:06 PM (jGgVe)
Kelly for Homeland Security is confirmed, with current vote 88-10.
Posted by: Jen Westin at January 20, 2017 06:06 PM (gAn7d)
He's amazingly humble, too.
He could have a huge youtube channel and get all kindzz of free swag if he wanted to, but he don't care about nothing except his cute kids and cute wife.
Posted by: Soothsayer 45 at January 20, 2017 06:07 PM (mZGNr)
Packed about 8lbs back on from mid-Nov to early Jan. Got back on the diet, exercise, and IF about 10 days ago. Already shed four pounds.
Posted by: Country Singer (BertG @Gab.ai) at January 20, 2017 06:07 PM (GUBah)
Hillary Clinton will never be President. That's an example of GAINZZZZZ, right?
Posted by: IllTemperedCur at January 20, 2017 06:07 PM (LuZz8)
Posted by: garrett at January 20, 2017 06:08 PM (tdv0F)
Can't President Trump sign exec orders while watching the parade??
Posted by: Soothsayer 45 at January 20, 2017 06:09 PM (mZGNr)
Posted by: Jimmy Carter at January 20, 2017 06:09 PM (muHb5)
Things felt much better and not so draining now that I'm accustomed to the work load.
Of course the Trumpening helps move the bar as well.
Gainzzz mutherfuckas, I'm gettin' them.
Posted by: browndog at January 20, 2017 06:09 PM (ccfl2)
Posted by: Sandy Burger at January 20, 2017 06:10 PM (e8kgV)
Posted by: Brandon at January 20, 2017 06:10 PM (9fNWb)
Posted by: ace at January 20, 2017 06:10 PM (8rNrN)
Posted by: concrete girl at January 20, 2017 06:10 PM (5wQIm)
I have one. It is the cat's pajamas. Eons beyond the lamentable Barretta, which was a poor substitute for the 1911 we all learned in boot camp.
Posted by: Eromero at January 20, 2017 06:11 PM (zLDYs)
Posted by: The Inexplicable Dr. Julius Strangepork at January 20, 2017 06:11 PM (fn748)
You'd think with all that rope and ladder climbing endemic in tree-top living would have you in better shape?
Posted by: garrett at January 20, 2017 06:11 PM (tdv0F)
Posted by: Country Singer (BertG @Gab.ai) at January 20, 2017 06:04 PM (GUBah)
1991... Just before we deployed for Desert Storm, someone noticed we were still doing boarding ops with 1911s and M-14s...
Just before deployment, AFTER all the training, they wanted us to switch up....
Luckily we were able to point out that we would not even have time to qualify on new weapons... let alone get any good with them....
But since the change was coming, we were able to draw a Metric Fuckton of M-14 and .45 ammo.... and had lots of fun shooting targets on the Fantail for the entire cruise...
Posted by: Don Q. at January 20, 2017 06:11 PM (qf6WZ)
Is her medication anabolic?
Posted by: Northernlurker at January 20, 2017 06:11 PM (hJrjt)
tbh, I didn't love the book. too many words, not enough illustrations. Pictures are worth a thousand words with stuff like this.
Posted by: ace at January 20, 2017 06:11 PM (8rNrN)
The Citadel guys, with bayonets fixed.
Posted by: Mike Hammer, etc., etc. at January 20, 2017 06:12 PM (ZO497)
Posted by: Northernlurker at January 20, 2017 06:12 PM (hJrjt)
-----
New product.
YogaDiapers.
*steps out of the thread to call his attorney*
Posted by: Dang at January 20, 2017 06:14 PM (8b+oT)
Posted by: Minnesota_Meathead at January 20, 2017 06:14 PM (/GxGK)
Posted by: J. Random Dude and His Amazing Phone at January 20, 2017 06:14 PM (VjrH8)
Posted by: Barack Obama at January 20, 2017 06:14 PM (4ErVI)
It looks like Donald Trump is realizing that he's the President now. I don't think the reality had set in before now.
Posted by: Soothsayer 45 at January 20, 2017 06:14 PM (mZGNr)
Posted by: Mike Hammer, etc., etc. at January 20, 2017 06:12 PM (ZO497)
Prepared for Riot Detail?
Posted by: Don Q. at January 20, 2017 06:14 PM (qf6WZ)
Posted by: t-bird at January 20, 2017 06:14 PM (2z74n)
-----
Yeah, I was kinda hoping some rioters would try some shit when they were nearby.
Posted by: Dang at January 20, 2017 06:15 PM (8b+oT)
You don't need rest days.
Respectfully disagree. 4 weight days per week will give you time to recover and grow. Mon Tues Thurs Fri is a nice schedule if you can do it. Cardio on Wed/Sat. Poolside on Sunday with a cold beer
Posted by: firecaptainTX at January 20, 2017 06:15 PM (dhxso)
Posted by: t-bird at January 20, 2017 06:15 PM (2z74n)
The Citadel guys, with bayonets fixed.
-
I need a safe space and a coloring book!
Posted by: Anonosaurus Wrecks. Laugh at a joke, get another joke free! at January 20, 2017 06:15 PM (Nwg0u)
Posted by: t-bird
-----
Meh. I like kettlecorn better.
Posted by: Dang at January 20, 2017 06:15 PM (8b+oT)
Posted by: buzzion at January 20, 2017 06:16 PM (cAnNx)
I'm telling you, it's all in your feet.
Not a lot of brute upper body strength needed until you get way advanced...grip strength, sure.
It's more the deliberate motion under load that will benefit all of your muscle groups.
Also, hot chicks in harnesses.
Posted by: garrett at January 20, 2017 06:05 PM (tdv0F
I was a climber but mostly bouldered for over 6 years. It is all in your feet. That is the hardest hurdle to overcome. Once it clicks mentally and you start using your feet and legs to hold your body weight, then that's when the fun really begins.
Also the girls that climb and boulder are usually pretty hot and make great hiking/climbing partners. And they bring their friends. And they are friendly. Oh and they usually smoke weed instead of drink so they are less likely to be bunny boilers.
Posted by: Pepe at January 20, 2017 06:16 PM (buBai)
Posted by: Northernlurker at January 20, 2017 06:16 PM (hJrjt)
When Donald Trump announced in 2015, the very first comment I made was: meh, he's running on a lark; he's not seriously running.
Today he's the frikkin President Of The United States.
Posted by: Soothsayer 45 at January 20, 2017 06:17 PM (mZGNr)
Posted by: firecaptainTX at January 20, 2017 06:15 PM (dhxso)
We don't disagree. I only see one rest day in there - Sunday. That was the point.
Posted by: Banana Splits Guy at January 20, 2017 06:17 PM (rh5d5)
Posted by: thathalfrican - be water my friend at January 20, 2017 06:17 PM (nDcc3)
It looks like Donald Trump is realizing that he's the President now. I don't think the reality had set in before now.
Posted by: Soothsayer 45 at January 20, 2017 06:14 PM (mZGNr)
There was a moment, can't remember when, when the camera moved in close on Trump and I thought, "It's hitting him hard right now".
It's got to be the most profound feeling in your life. I hope he's up to it. I believe he is.
Posted by: Barack Obama at January 20, 2017 06:17 PM (4ErVI)
Otherwise, DO NOT turn on a UV light.
Posted by: NaCly Dog at January 20, 2017 06:17 PM (u82oZ)
Hillary up by 12 in Pennsylvania. Trump has no chance -- likely will drop out soon.
Posted by: zombie at January 20, 2017 06:18 PM (jBuUi)
Posted by: zombie at January 20, 2017 06:18 PM (jBuUi)
Posted by: moviegique at January 20, 2017 06:18 PM (7zeA4)
Posted by: Dang at January 20, 2017 06:19 PM (8b+oT)
Posted by: Soothsayer 45 at January 20, 2017 06:19 PM (mZGNr)
Posted by: Mike Hammer, etc., etc. at January 20, 2017 06:20 PM (ZO497)
I use kettle bells. Wednesday's workout was 15 push-ups
(I'm a girl so it's really hard) 15 lunges on each leg then 1 handed kettle bell swings each arm x 15.
Then 12 each exercise, then 10 each exercise.
Then assisted pull ups. 5 x each leg.
Then a 20 minute brisk walk. My arms still hurt.
Posted by: CaliGirl at January 20, 2017 06:20 PM (IgBFP)
When hillary collapsed on 9/11, people here said that was it for her, she's gonna drop out.
Posted by: Soothsayer 45 at January 20, 2017 06:20 PM (mZGNr)
Remember that?
Trump was gonna drop out in early October and let Pence run with someone else.
Posted by: Soothsayer 45 at January 20, 2017 06:19 PM (mZGNr)
Was that the typical Monday he's gonna drop out or the Friday he's gonna drop out?
Posted by: Dack Thrombosis at January 20, 2017 06:20 PM (4ErVI)
A Gym Of One.
Posted by: t-bird at January 20, 2017 06:15 PM (2z74n)
I make it a point to be able to at the very least bench my Ladies weight... if not curl it (like presently)...
Barry Obama CANNOT say the same thing....
And as a Master Chief SEAL once told me... never sleep with a woman who can whup ya....
Another lesson Barry apparently never heard of.
Posted by: Don Q. at January 20, 2017 06:20 PM (qf6WZ)
Might as well finish up the day with TexMex and a frozen margarita.
Posted by: Dang at January 20, 2017 06:21 PM (8b+oT)
My bad, Banana. Thought you meant weights every day. We agree
Posted by: firecaptainTX at January 20, 2017 06:21 PM (dhxso)
I use kettle bells. Wednesday's workout was 15 push-ups
(I'm a girl so it's really hard) 15 lunges on each leg then 1 handed kettle bell swings each arm x 15.
Then 12 each exercise, then 10 each exercise.
Then assisted pull ups. 5 x each leg.
Then a 20 minute brisk walk. My arms still hurt.
Posted by: CaliGirl at January 20, 2017 06:20 PM (IgBFP)
Your real name isn't Brooke Ence, is it?
https://www.instagram.com/p/BPBa8yxDu5h/?taken-by=brookeence&hl=en
Posted by: Northernlurker at January 20, 2017 06:22 PM (hJrjt)
Posted by: Soothsayer 45
-----
Maybe some day we'll be told what was going on there. A new doctor changed her meds for the better I dunno. Weird though. I thought she was toast.
Posted by: Dang at January 20, 2017 06:22 PM (8b+oT)
Posted by: Soothsayer 45 at January 20, 2017 06:14 PM (mZGNr)
Mr. President? This is what we call, the Football.
Posted by: Don Q. at January 20, 2017 06:22 PM (qf6WZ)
If you like pictures then the functional strength bible is for you.
Also High Intensity 300 which is a really good WOD book.
Posted by: Kreplach at January 20, 2017 06:22 PM (+lv+r)
Nothing wrong with eating a donut or two right before heavy powerlifting. Lots of people do it.
Posted by: Soothsayer 45 at January 20, 2017 06:23 PM (mZGNr)
If you ever make it to wichita falls athletic club stop in and say Hi.
Posted by: SchlongStrong at January 20, 2017 06:23 PM (ab2et)
I always assumed Wichita Falls was in Kansas!
Posted by: Soothsayer 45 at January 20, 2017 06:24 PM (mZGNr)
Posted by: Mike Hammer, etc., etc. at January 20, 2017 06:24 PM (ZO497)
Posted by: Guy Mohawk at January 20, 2017 06:24 PM (ODxAs)
Posted by: Soothsayer 45 at January 20, 2017 06:25 PM (mZGNr)
Posted by: Soothsayer
-----------
Is that where George Bailey is from?
Posted by: Mike Hammer, etc., etc. at January 20, 2017 06:25 PM (ZO497)
Posted by: Soothsayer 45 at January 20, 2017 06:25 PM (mZGNr)
Posted by: eleven at January 20, 2017 06:25 PM (qUNWi)
Posted by: rickb223 at January 20, 2017 06:26 PM (xkaSw)
Posted by: Mike Hammer, etc., etc. at January 20, 2017 06:26 PM (ZO497)
Posted by: Mike Hammer, etc., etc. at January 20, 2017 06:27 PM (ZO497)
You could do weights every day, just got to manage volume/intensity. Lot of guys struggle with light days - going too heavy or too fast. Cardio can be better, an active recovery.
Posted by: Banana Splits Guy at January 20, 2017 06:27 PM (rh5d5)
Posted by: t-bird at January 20, 2017 06:27 PM (2z74n)
Posted by: Mike Hammer, etc., etc. at January 20, 2017 06:27 PM (ZO497)
And there's Gen Mattis now at President Trump's side!
Posted by: Soothsayer 45 at January 20, 2017 06:28 PM (mZGNr)
I always assumed Wichita Falls was in Kansas!
Posted by: Soothsayer 45 at January 20, 2017 06:24 PM (mZGNr)
______
There's an Air Force Base nearby. Not much else. It's a couple hours outside of Texas
Posted by: SchlongStrong at January 20, 2017 06:28 PM (ab2et)
Posted by: Soothsayer 45 at January 20, 2017 06:29 PM (mZGNr)
Get a trainer, or join a gym that offers training as part of the fee.
Don't try new lifts by trying to watch youtube vids.
Posted by: ghbucky at January 20, 2017 06:29 PM (D2q91)
Posted by: Soothsayer 45 at January 20, 2017 06:29 PM (mZGNr)
Posted by: Mike Hammer, etc., etc. at January 20, 2017 06:30 PM (ZO497)
Posted by: Mike Hammer, etc., etc. at January 20, 2017 06:30 PM (ZO497)
"Make the rubble bounce."
Posted by: filbert at January 20, 2017 06:31 PM (s5o+q)
Posted by: Regular joe at January 20, 2017 06:31 PM (ROIz5)
Strangest thing Gethin asks is that you do cable biceps work while laying on the floot. And you know, it really isolates the biceps. That and the DTP stuff, which takes me down to the point where people are asking me if I'm OK. But after 4.5 months, the results are pretty great.
Moving to other posts, if you don't take rest days, IMHO you are getting catabolic, and you may not be making the strength gains you should be.
Oh, also, take BCAAS to avoid catabolisim (sp?) after murderous days @ the gym.
Posted by: HoundOfDoom at January 20, 2017 06:37 PM (1Bfhb)
Posted by: moviegique at January 20, 2017 06:40 PM (7zeA4)
I called pharmacy yesterday about thyroid Med & it takes 4-6 weeks to fully work.
None of my pants that I've been wearing since 2007 fit.
I suppose I could walk, but not much else. I have had 3 & 5 pound hand weights for over 20 years. I used to love aerobics until my neck was screwed up.
Posted by: Carol at January 20, 2017 06:50 PM (sj3Ax)
There's an Air Force Base nearby. Not much else. It's a couple hours outside of Texas
Posted by: SchlongStrong at January 20, 2017 06:28 PM (ab2et)
_______
Meant outside of Dallas
Posted by: SchlongStrong at January 20, 2017 06:52 PM (ab2et)
I wish. I'm pushing 50. That chick looks strong.
Posted by: CaliGirl at January 20, 2017 06:53 PM (IgBFP)
Posted by: texas zombie at January 20, 2017 06:57 PM (//K3c)
Seriously.
Great effort, by the way, and keep up with the fasting! That is effective and healthful.
Posted by: Christoph Dollist at January 20, 2017 06:58 PM (HsqV5)
Posted by: vivi at January 20, 2017 06:59 PM (11H2y)
Posted by: Jerkoff at January 20, 2017 07:19 PM (dyLMr)
Congratulations! You will get there.
Posted by: CaliGirl at January 20, 2017 07:35 PM (IgBFP)
Starting strength guys shit all over 5x5 but they are basically the same thing. Both are good novice programs, and I am glad I did 5x5 for the first few months because I was a rank beginner and I'm pretty clumsy.
I had a heck of a time learning form but I had a coach correct my worst faults and I figured it out from there. Then after not working out for a year I got a power rack and started lifting at home, and found I had to learn squat form all over again. Hurt my knees and had back spasms. Had I gone to a competent coach it would have saved me a couple of months.
YouTube, Supple Leopard and Rippetoe are great, but someone who can watch you and tell you what you are doing wrong is a big help too.
Thanks for these gainz posts, they are making America great again!
Posted by: DM at January 20, 2017 07:37 PM (garNZ)
Started off with about 15 minutes of stretching and light warm-up stuff using 2.5 lb plates.
Did two warm-up sets - 12 reps each - of lat pull-downs with 100 lbs. Then two medium range sets of 8 reps at 160. From there, did two sets of 1-arm rows - 80 lbs for 8 reps each. So now my back is ready.
For deadlifts, did two sets of 10 reps at 135 lbs. Then two sets of 5 reps at 225 lbs. Then one set of 5 reps at 300 lbs. Then THE set of 5 reps at 345 lbs. Chased that with three more sets of 5 reps at 300 lbs. ALL sets using the double overhand grip. 345 is another PR for me using the double overhand grip.
After deadlifts, did 5 sets of shrugs using a trap bar as referenced by Ace above. 225 lbs for 10 reps, 245 lbs for 8 reps, then 275 lbs for 6 reps, 295 lbs for 6 reps and 305 lbs for 5 reps.
Finished he workout doing alternate sets of seated inclined DB curls and hammer curls. Weight varied between 30 and 40 lbs.
That was it. Good workout. Came home and had a nice Dymatize Iso-Whey protein shake. And an omelet.
Posted by: Sixkiller, now Secretary of Deadlifts at January 20, 2017 08:36 PM (YPJrZ)
Posted by: nuke it from orbit at January 20, 2017 08:37 PM (559UZ)
Heh.
And, NICE on the PR!
Posted by: moviegique at January 20, 2017 08:41 PM (CcUfv)
Posted by: Miley, the Duchess at January 20, 2017 08:58 PM (tHwdc)
And Broseidon - good to see you again, brah!
Sorry I got here late. There were several comments I wanted to comment on.
I will just say this: a couple of guys mentioned it up-thread...in different ways. Let me say it like this: for SUSTAINABILITY purposes, working each body part twice a week is all you need.
A max effort day where you're lifting heavy (or heavier, as the case may be) for fewer reps, and a light day where you're lifting at about 50-60 percent of capacity for higher reps.
For example, I work chest/triceps on Wednesday/Saturday. This past Wednesday, on the bench I worked up to singles at 295, 305 and 320. But tomorrow - Saturday - my bench will consist of three sets of 8 reps at only 135 pounds. That's it. Same thing with triceps - heavier, more intensity on Wednesday - lighter, much less intensity on Saturday.
You simply can't lift heavy all the time. (Unless of course, you have a pharmaceutical boost.) If you try, you'll find your numbers nose-diving in short order.
I squat one day a week - Mondays. I deadlift only on Fridays, 3 days apart. But each of those workouts hit the glutes, hips, hamstrings and quads. And every third workout or so, I cycle down on the weights to about 60 percent. Mondays are heavy back and biceps, Fridays are light/medium back and light biceps.
The other three days - no weights for me. I walk. I'm very leery of the 'guys over 40' screwing up their testosterone levels with 30 minutes or more of sustained cardio. So I don't do it.
And a final comment regarding Rippetoe, Strong Lifts and a host of others. Ace mentioned it himself in an earlier GAINZZ thread about diets: when you start off at losing weight, anything you try (water diet, grapefruit diet, you name it) will work for two weeks or so, maybe even a month. But they're not sustainable over the long haul. That's why LCHF/IF is so good; it works over the long haul.
Same principle with those 5X5 workouts. Anything works when you just start out. If you're new to weights, those programs will work great for you for the initial 3-4 month period. But they're not sustainable over the long haul. Squatting 3 times a WEEK??!! Sheer lunacy. I swear, I about lose my fucking mind every time I read about it. And yes, I've read the literature, from both those dudes and many, many more over the years. I think Broseidon and FireCaptTx said it up above: 4 times a week (twice for each body part) is more than sufficient.
You get stronger when you're NOT in the gym. Resting, as it were.
And remember, once you get past the beginner stage, you have to 'eat for muscles' as well. You will not get stronger eschewing traditional protein sources in favor of soy or pinto beans. You must feed the machine.
Ok. Sorry for the wall of text.
Hang in there all, you're doing fantastic!
*waves to CaliGirl*
Posted by: Sixkiller, now Secretary of Deadlifts at January 20, 2017 10:21 PM (YPJrZ)
Posted by: Bill Quick at January 20, 2017 10:54 PM (gT7bi)
Have you tried goblet squats? They're a good way to learn squat technique, but they're also easier on the back (I believe this is because they have a smaller moment arm than back squats). I injured my back when I was 17 (I'm 48 now), and back squats aggravate my back when I go heavy. Through trial and error I discovered what works for me for legs/posterior chain is goblet squats + higher-rep/lower weight front squats.
Posted by: ScottInMiami at January 21, 2017 06:16 AM (hXCm3)
I'm 64 probably a quarter century older that the average, not quite 10 lbs. over my weight at 30 when I did an Ironman.
On a paleo diet that 18 mo. ago I lost 24 pounds in 40 days dropping to high-school weight shortly after starting Crossfit.
Haven't had a pizza in 2017.
Posted by: DNF at January 21, 2017 08:49 AM (Z6zVT)
Posted by: CJ at January 21, 2017 11:01 AM (zKV25)
Posted by: Pamazon at January 21, 2017 11:28 AM (NNdb5)
As others have noted the 5x5 program isn't a full time for the rest of your life program. Its recommended for 12 weeks and then take some a week or two of active recovery stuff and then do another program. I'm looking at rolling into the MTI UBRR program once I've done my 12 weeks of this.
To anyone just starting out, or injury prone, I recommend sitting down with a trainer and have her walk you through all the lifts so you can figure out your biomechanics and not screw yourself up. And take a Pilates class.
Posted by: SSG Kane at January 21, 2017 02:20 PM (7DAPP)
Posted by: Rusty_Shackleford at January 22, 2017 01:09 AM (95pnn)
Posted by: Steve D at January 22, 2017 08:22 AM (RaKn5)
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