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The official gym & weightlifting thread! rep #2

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#561
I'm gonna go with 2500 calories a day for a bit and see how that works. If I feel hungry or whatever, I may sneak up on 3000.

It just seems odd to me that I need that many calories after being brain washed with the 2000 calories per day diet.
 
#562
jp58 said:
I'm gonna go with 2500 calories a day for a bit and see how that works. If I feel hungry or whatever, I may sneak up on 3000.

It just seems odd to me that I need that many calories after being brain washed with the 2000 calories per day diet.
Click to expand...

That comes from a 2,500 cal average, for 5ft9, 180lb average men with little in the way of fitness and gym time.

You're 85lbs heavier than the average joe, 6 inches taller and you actively play sports. Does it seem that unrealistic to be burning 35% more than average?

Tho on saying that, little harm in sticking to the 2,500 as your base, you'll find you loose that bit more weight :)
 
#563
Your recovery time will suck if you undereat or lack some nutrients. Ideally, it should never happen, but with regular physical activity you'll notice it fast one way or another.
 
#564
Just choose a given number of calories and measure your fat loss in a week. The target is to lose 1 - 2 lbs a week. More than that you are probably losing some muscle too. Less than that you need to cut a few more calories. You will learn the number for you, which is the only number that really matters.
 
#566
Bumped for my own motivational purposes. Dragging a** and don't feel like doing anything today except maybe taking a nap. If I post it, I'll HAVE to do it.

2000 meter row - Warmup
Neutral Grip Pullup - 25 Total Reps
Dips - 25 Total Reps
Overhead Squat - 25 Total Reps
Reverse Curl - 25 Total Reps

Weight for all exoercises = 4-6 RM
 
#568
jp58 said:
I'm gonna go with 2500 calories a day for a bit and see how that works. If I feel hungry or whatever, I may sneak up on 3000.

It just seems odd to me that I need that many calories after being brain washed with the 2000 calories per day diet.
Click to expand...

It's not really how much you eat, it's what you eat. Stuff yourself with vegetables, fruits, and meats for a while & see how much better you feel and how much fat you lose when you dump bad carbs.

It's weird... I did it for a couple months and the results were awesome, but I've kinda snuck back to eating sandwiches and other dessert-type stuff lately. Just tastes sooo good! :D
 
#571
My right shoulder has been giving me problems again, so after a trip to the doc I told that it did not heal properly and that my continued rugby playing probably made it worse, so I'm out until it completely heals, which will be roughly 3-5 years, and even then I may not be able to play again due to increased risk of damage :scowl:

As a result my lifting has gone down, too. OHP, incline bench, and even squats make it flare up like no other, so I'm going to have to take it easy for a while. To say this sucks would be an understatement.
 
#575
I have a bruised sternum. Someone didn't take to kindly to my screens in basketball and threw an elbow. I'm out for 2 weeks at best, and he's sus'ed 1 game. I'm appealing because I'm missing at least 4 games and I don't think a one game suspension is doing me justice.

It sucks too, because I was just really getting into the 5x5. I guess the rest will be good for the muscles though.
 
#576
Gonna to start my summertime regimen today. Goal week will consist of:

A base of 2 basic strength workouts

Upper Push Movement (alternate Vertical/Horizontal Plane each workout)
Upper Pull Movement (alternate Vertical/Horizontal Plane each workout)
Lower Movement (alternate Quad/Hip Dominate each workout)
Optional Iso's as I see fit

1 Cardio Strength workout per week consisting of Barbell complex, or bodyweight complex, or high'ish intensity intervals or a CrossFit type workout. Whatever seems interesting for the day.

ATLEAST one 30 minute steady state cardio workout per week but preferably two.
 
#577
I did a total today (squat, press, and deadlift). I totalled 925lb (squat 355, press 165, deadlift 405). Breaking 1000 would have been nice, but it is my first total.

So, how do your totals look? (1RM for each, performed in the same workout session). Most powerlifting totals include the bench press instead of the press, so feel free to include that as well.

Chebass88

P.S. I am buying an awesome power rack / squat cage off craigslist for my garage at our new home we're buying. No more commercial gyms for me!
 
#578
So I've been doing Rippetoe's Starting Strength for a while now and feel pretty comfortable with my gains, any recommendations for something a little bit more advanced? I don't know any of my maxes because I don't trust my gym buddy, he's too small to save me if I need a spot. :D
 
#579
Grizzly700 said:
So I've been doing Rippetoe's Starting Strength for a while now and feel pretty comfortable with my gains, any recommendations for something a little bit more advanced? I don't know any of my maxes because I don't trust my gym buddy, he's too small to save me if I need a spot. :D
Click to expand...

What are your lifts like (for reps) ?

I'm pretty sure there is some advanced programs in his book (yeah, it's about 2m away and I'm being lazy :p ).

Out of interest, did you just do the straight 3 sets of 5, or did you include the full warmup sets? (which is generally another 5 sets)

Also, are you still making gains, or do you feel some areas are lacking or are plateuing?

It's a pretty good set/rep range for strength, so you could always move onto similar movements or just start adding more in.
 
#580
Grizzly700 said:
So I've been doing Rippetoe's Starting Strength for a while now and feel pretty comfortable with my gains, any recommendations for something a little bit more advanced? I don't know any of my maxes because I don't trust my gym buddy, he's too small to save me if I need a spot. :D
Click to expand...

According to Rippetoe's program, you switch from the novice phase to intermediate programming when linear gains can no longer be met. He & Kilgore also include an advanced novice program in "Practical Programming for Strength Training 2nd Ed.", which introduces back extensions instead of power cleans & deadlifts, also with a "light" day for squats (80% of the previous working weight).

WRT spotting - if you have a power rack & a bench, you don't need a spotter. If squatting, just dump the bar on the pins. Same for benching. For the deadlift, there is no way for anyone to spot you. It either comes off the floor or it doesn't.

Given your radical diet thread, how are your lifts proceeding? What kind of numbers are you putting up?
 
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