Gym/Workout Thread

Shearer · Nov 10, 2011

NosLaser said:
Although I will say that I have rolled with guys who are equally skilled, but I can power my way out of a lot of submission attempts, so being stronger is very helpful.

Less skilled guys makes it a lot easier to get out of submission attempts though. I've been attending BJJ on and off for over a year now and I still suck. Our instructor is a Royler Gracie student and is all of 115lbs wet. In the 1 in 1000 chance I get the upper hand on him I make him pay for it but most of the time it's me tapping out as he's choking the life out of me completely helpless.

Then again if it's 3 on 1, rolling around on the ground is the last thing I want to be doing!

T is for TURBO · Nov 10, 2011

Shearer said:
I've been attending BJJ on and off for over a year now and I still suck.

It takes years to get good. I've been at it for 3 years and I still feel like a noob when I roll with my instructor who's a black belt under Pedro Sauer.

I'm sure your better than you were a year ago!

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Shearer · Nov 10, 2011

T is for TURBO said:
It takes years to get good. I've been at it for 3 years and I still feel like a noob when I roll with my instructor who's a black belt under Pedro Sauer.

I'm sure your better than you were a year ago!

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Oh I agree, I devote most of my free time to Crossfit and try to fit a BJJ session in once every two weeks if I'm lucky. I wish I had more time to devote to it. He's devoted his life to it and it shows. I find it funny that this little guy can render me completely immobile or choke me out with such little effort or breaking a sweat. On the flipside I can throw him through the ceiling or 30 feet across the room without much effort, yet he can hardly pick me up.

NosLaser · Nov 11, 2011

Shearer said:
Oh I agree, I devote most of my free time to Crossfit and try to fit a BJJ session in once every two weeks if I'm lucky. I wish I had more time to devote to it. He's devoted his life to it and it shows. I find it funny that this little guy can render me completely immobile or choke me out with such little effort or breaking a sweat. On the flipside I can throw him through the ceiling or 30 feet across the room without much effort, yet he can hardly pick me up.

In application, it's not about strength (as you know) but rather the use of leverage employed by BJJ. "Give me a long enough lever, and a place to stand, and I can lift the earth." That being said, if you have two people that both understand leverage, and one is stronger than the other, all things equal, obviously the stronger guy is going to have the advantage.

Crossfit is some bad ass shit. Very nice functional training. We had a performance competition at my local gym which consisted of 3 events. Muscle Endurance, which was # of pushups, situps, and pullups in a specified amount of time, followed by a mile run. Second was a Strongman style competition, with a timed wheelbarrow run, weight carry, crucifix hold, tire flip, tire toss, etc. and last was a Powerlifting competition (based on pounds per bodyweight) for Bench, Squat, and Deadlift.

I did just the Powerlifting competition, but some crossfit people showed up from another gym, and competed (and did very well) in all 3 events. I was stronger than them in the Powerlifting event, but they benched, squatted, and dead lifted AFTER doing all those events. They had a chick with them (pretty attractive too, weighed 155) that did 54 pullups in 2 minutes, benched 140, squatted 240, and deadlifted 295. Very impressive.

NosLaser · Nov 11, 2011

Shearer said:
Then again if it's 3 on 1, rolling around on the ground is the last thing I want to be doing!

Exactly. I think BJJ is about the worst discipline you can have for street defense. That is the last thing you want to be doing; rolling around on some bar floor with who knows what on the floor, and 6 of his friends just waiting for your arms to be pinned with your back exposed.

In my opinion, BJJ is an excellent supplement, i.e. it's good to know what to do should you end up on the ground, but I most definitely would not want it to be my only art.

NosLaser · Feb 13, 2013

Figured I'd ghey this thread up a bit.

The wifey and I have been doing a little fitness competition (just for fun) with some other couples (like 10 other couples give or take) and it is basically a before/after type thing where everyone is going to vote on the largest transformation.

It started the first week of January, and is over the first week of April, so I've got about 7 weeks to go to cut out the fat that I hold the longest (in my midsection like most dudes). I'll update with my "after" pic when that time comes, but here is the progress so far:

g4ebguy90 · Feb 13, 2013

NosLaser said:
Figured I'd ghey this thread up a bit.

The wifey and I have been doing a little fitness competition (just for fun) with some other couples (like 10 other couples give or take) and it is basically a before/after type thing where everyone is going to vote on the largest transformation.

It started the first week of January, and is over the first week of April, so I've got about 7 weeks to go to cut out the fat that I hold the longest (in my midsection like most dudes). I'll update with my "after" pic when that time comes, but here is the progress so far:

I need to go to the gym...
I like this though, from mustang left to dsm right.

NosLaser · Feb 13, 2013

g4ebguy90 said:
I need to go to the gym...
I like this though, from mustang left to dsm right.

It's actually backwards then

ViciousLord · Feb 13, 2013

My body never really did respond to the standard 10-12 reps for 3-4 sets... granted the last time I really did workout I was in high school, I'm going to be 30 in 15 days

Back in June, myself and the girlfriend decided to really focus on overall fitness. I was 205 lbs. when I started I'm 220 lbs. now with the same waistline of 36. I'm also 6'1.

My routine:

Day 1: Chest and biceps
Day 2: Rest
Day 3: Legs
Day 4: Shoulders and triceps
Day 5: Rest
Day 6: Back and Calves
Day 7: Rest

I have no set excerises for the muscle groups because I get bored quickly. I also prefer dumbbell workouts oppossed to barbells. I do at least 3-4 excerises per muscle.

As far as weight used. I start with 1 warm up, let's say 10 reps with light to medium weight just to loosen up that muscle. Then it's 10/8/6 increasing weight with every set. example: the basic biceo curl, 20 lbs., 30 lbs., 40lbs.

the only supplement I take is a post workout protein: "Platinum Hydro Builder" by Optimum Nutrition... I like it.

Yes no cardio. I know, I know. My excuse is my knees. I did cycle for a while and loved it but quit after I got the girlfriend (2 years this march), not her fault, I'm just happy and eating a little more.

Now that I'm almost at my desired size, it's time to start cardio again.

My diet is pretty good not the best. I refuse to eat fast food, majority of the time we cook at home: meats and veggies, rice maybe 2-3 a month (I'm latin, rice was an everyday thing as a kid) if we make burgers we always make turkey, Chili is with turkey! Turkey chili is amazing!!! My biggest weakness is sweets and I'm not talking about candy. It's the damn pies, cakes, cookies, crap like that.

Sorry to ramble... any advice would be greatly appreciated.

gophishy10 · Feb 13, 2013

First of all, I just want to say that this is my new favorite thread. My two favorite things on one site...dsm's and lifting.

NosLaser said:
Figured I'd ghey this thread up a bit.

The wifey and I have been doing a little fitness competition (just for fun) with some other couples (like 10 other couples give or take) and it is basically a before/after type thing where everyone is going to vote on the largest transformation.

It started the first week of January, and is over the first week of April, so I've got about 7 weeks to go to cut out the fat that I hold the longest (in my midsection like most dudes). I'll update with my "after" pic when that time comes, but here is the progress so far:

Congrats on this man. Very impressive.

Guess it's time for my story now. I'm 5'6" tall (or short). I started weight lifting about a year and a half ago, my junior year in college. When I started, I was a 110 pound scrawny b***h.

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My college housemates were pretty built dudes and I was jealous so I started going to the gym with them. I could barely bench 95lbs 10x and was curling 20lbs dumbbells. I stuck with it and got up to 145 by the end of the first semester (+35 pounds). I was starting to feel so good about myself so I kept going. By the end of the second semester (summer 2012), I was up to 160 (+15 pounds). I used a basic protein, creatine, and a carb gainer.

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I got really busy over the summer with work and such and had a pretty busy first semester of this year so I couldn't really keep up as much. My lifting and my diet fell behind. So this semester I'm really turning things around again. I was at 174 at the end of last semester but my body fat was getting out of control. I started tracking everything and getting serious about my diet and lifting again. My transformation began on Thursday Feb 7th. I weighed 172. Today, I weighed 167 and had a body fat of 21.5%. My goal is to be at ~165-170 with a body fat of ~12-15%.
Right now I am doing two-a-days. I lift and do cardio at 8 in the morning for about two hours and then do cardio for about an hour at night.
My supplements right now are:
-MRI Red Crea7ine
-Body Fortress Whey Protein
-BSN Hyper Shred
Lifting Stats:
-Bench: 245lbs x6
-Dumbbell Curls: 55lb x5 each arm
-Ez Bar Curls: 110lbs x4
I don't do too much squatting or deadlifting as I have bad knees from playing goalie in hockey. And my back always gets messed up.

My bodyspace account on bodybuilding.com is "tracksoccer_10". Look me up!

NosLaser · Feb 14, 2013

Nice work gophishy! Very similar starting point to me (both ex-skinny guys LOL

)

Oh, and thank you for being realistic about body fat! I think every guy on the Internet thinks he's 10% body fat. I'm probably still 13-14+% in my most recent pic up there.

People forget about intramuscular fat, fat on your organs, etc etc.

LandSpeed-DSM · Feb 14, 2013

6'4 and 310 as of this morning. Been kickboxing three times a week alternating with weight training 3 times a week, leaving sunday to rest and recover. Don't really care about how much I weigh but use it as a gauge for progress against body fat percentage, to trim some body fat and simultaneously put muscle mass back on in its place. Would like to get to middle-upper teens on body fat, not looking for a real cut. Mainly just want to trim my mid-section

Never did the 1 rep max stuff, previous bests used to be 315x12 on the bench, 675x6 squat as well as clean and jerk 315x3, had a 33" vertical leap at 275lb body weight as a college freshman, got hurt loading trucks just after the start of my sophomore year (Sep 2008)

Bed/wheelchair bound for months will do a number on you. Learned to walk again though!

Damaged two discs and left with sciatica. Wasn't allowed to lift weights or anything till spring 2012. Sciatica still rears its head now and again with a stinger down my leg, but its becoming less and less frequent. They have me use a yoga ball every night which has done a number for my flexibility.

So I'm starting all over again. Eating a ton of protein (rotate eggs/chicken/fish/beef/pork) in 4-5 meals a day (easily 1.5g/lb average), no store bought supplements and a lot of fruits and vegetables, carbs/starches when I feel like it. Start the day with a couple granola bars and unsweetened coffee with no creamer

No sugary drinks, save for the carbs in beer LOL

Probably drink close to 2 gallons of water a day.. seems to be working. Started with the kickboxing for cardio to slim down and get more out of weight lifting, got down to 290 initially, so put back on about 20lbs of lean muscle mass so far in the last year on this routine. Would like to bulk up to 335-340 while leaning out some more and beat my previous bests by a good margin, got a ways to go though. Hydrostatic Body Fat test a few weeks ago showed about 22.x % so I figure theres about 18-20lbs more fat to trim to get around 18%, or 30 to get to 15% but adding the muscle changes that math a bit

gophishy10 · Feb 14, 2013

LandSpeed-DSM said:
6'4 and 310 as of this morning. Been kickboxing three times a week alternating with weight training 3 times a week, leaving sunday to rest and recover. Don't really care about how much I weigh but use it as a gauge for progress against body fat percentage, to trim some body fat and simultaneously put muscle mass back on in its place. Would like to get to middle-upper teens on body fat, not looking for a real cut. Mainly just want to trim my mid-section

Never did the 1 rep max stuff, previous bests used to be 315x12 on the bench, 675x6 squat as well as clean and jerk 315x3, had a 33" vertical leap at 275lb body weight as a college freshman, got hurt loading trucks just after the start of my sophomore year (Sep 2008)

Bed/wheelchair bound for months will do a number on you. Learned to walk again though!

Damaged two discs and left with sciatica. Wasn't allowed to lift weights or anything till spring 2012. Sciatica still rears its head now and again with a stinger down my leg, but its becoming less and less frequent. They have me use a yoga ball every night which has done a number for my flexibility.

So I'm starting all over again. Eating a ton of protein (rotate eggs/chicken/fish/beef/pork) in 4-5 meals a day (easily 1.5g/lb average), no store bought supplements and a lot of fruits and vegetables, carbs/starches when I feel like it. Start the day with a couple granola bars and unsweetened coffee with no creamer

No sugary drinks, save for the carbs in beer Probably drink close to 2 gallons of water a day.. seems to be working. Started with the kickboxing for cardio to slim down and get more out of weight lifting, got down to 290 initially, so put back on about 20lbs of lean muscle mass so far in the last year on this routine. Would like to bulk up to 335-340 while leaning out some more and beat my previous bests by a good margin, got a ways to go though. Hydrostatic Body Fat test a few weeks ago showed about 22.x % so I figure theres about 18-20lbs more fat to trim to get around 18%, or 30 to get to 15% but adding the muscle changes that math a bit

Wow that's really impressive man. I wish I could do 315 bench once LOL

. Some day...
Keep up the work and you'll get to your goal. If you make a bodyspace on bodybuilding.com, it will tell you the exact amount of body fat you need to lose to get to your desired percentage. It's really useful.
That really sucks about getting hurt, but it's awesome and inspiring that you are right back at it and motivated.

NosLaser said:
Nice work gophishy! Very similar starting point to me (both ex-skinny guys )

Oh, and thank you for being realistic about body fat! I think every guy on the Internet thinks he's 10% body fat. I'm probably still 13-14+% in my most recent pic up there.

People forget about intramuscular fat, fat on your organs, etc etc.

Thanks man. And I know what you mean about the body fat thing. I need to be realistic to myself in order to get where I want to be. I was at about 14% a year ago and I know I can do it again if I keep up the hard work.

*Did 8 miles in 30 minutes on the bike today. Going tonight to do another 5 or so miles and a chest/tris workout.

LandSpeed-DSM · Feb 14, 2013

gophishy10 said:
Wow that's really impressive man. I wish I could do 315 bench once . Some day...
Keep up the work and you'll get to your goal. If you make a bodyspace on bodybuilding.com, it will tell you the exact amount of body fat you need to lose to get to your desired percentage. It's really useful.
That really sucks about getting hurt, but it's awesome and inspiring that you are right back at it and motivated.

Thanks man. And I know what you mean about the body fat thing. I need to be realistic to myself in order to get where I want to be. I was at about 14% a year ago and I know I can do it again if I keep up the hard work.

*Did 8 miles in 30 minutes on the bike today. Going tonight to do another 5 or so miles and a chest/tris workout.

It'll be a long time before I get back there, thats for sure. And really compared to my body weight its not as impressive as some of these sub-250 guys that were putting up nearly the same numbers.

Its frustrating going back to the gym as what amounts to a shadow of my former self, especially when progress comes slow. I'd like to be able to do even 315x1 again on the bench before the end of the year LOL

If you can already bench 245x6 your not far off. Just shock the system now and then so you don't plateau. For me (back in 2006-2007) the the single toughest jump was from 295-315, after that the gains came quickly again and within a couple months of the first time I was able to cleanly move 315 I was doing reps.

gophishy10 · Feb 14, 2013

LandSpeed-DSM said:
It'll be a long time before I get back there, thats for sure. And really compared to my body weight its not as impressive as some of these sub-250 guys that were putting up nearly the same numbers.

Its frustrating going back to the gym as what amounts to a shadow of my former self, especially when progress comes slow. I'd like to be able to do even 315x1 again on the bench before the end of the year

If you can already bench 245x6 your not far off. Just shock the system now and then so you don't plateau. For me (back in 2006-2007) the the single toughest jump was from 295-315, after that the gains came quickly again and within a couple months of the first time I was able to cleanly move 315 I was doing reps.

I do negative sets once every three weeks to try and avoid plateauing. And I try and stay away from the whole "max" thing too. I would rather say I can bench 245lbs 6 times then say I can bench 315 once. My goal for the end of this school semester is to be able to bench 275lbs 4 times. I'm pretty sure I'll be able to do it, but my main concentration is on cardio right now. Time to shred some body fat!!!

NosLaser · Feb 14, 2013

Landspeed, good for you man! Best of luck with getting back into it.

Gophishy, you'd be surprised how much diet plays a role in strength too. Right now I am cutting back pretty substantially on carbs in the name of getting shredded, so my strength is pretty down (by my standards) from where it was.

Previous bench bests were:

1RM 375
225 for 25 reps
315 for 6 reps

Now I typically get 225 for a set of 15, and 315 on a good day I can get for 3. I'm rolling right around 177-ish right now and my strongest was at about 185, but eating a lot of carbs.

Blurred Talon · Feb 14, 2013

I've went from 3xxlbs to around 260lbs since moving cross country 2 years ago. Since starting my trade this summer (Construction Electrician) I've lost another 15lbs, I currently weigh in at 248lbs.

I've been going to the gym on and off since last summer and enjoying it.

Starting this Monday I will be doing this Bodybuilding.com - Kris Gethin - Your Trainer And Partner For The Next 12 Weeks!

For Supplements I'm not going as crazy as everything listed. I will be using the following:
Gaspari Nutrition Myofusion Probiotic Protein
Con-cert Creatine
Beta-cert Pre Work Out Booster
Vitargo
Xtend (BCCA)

That's it, nothing crazy. Just going to keep my diet clean and hit the gym hard.

2GFWDbeast · Feb 14, 2013

I guess ill join in.

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gophishy10 · Feb 14, 2013

Blurred Talon said:
I've went from 3xxlbs to around 260lbs since moving cross country 2 years ago. Since starting my trade this summer (Construction Electrician) I've lost another 15lbs, I currently weigh in at 248lbs.

I've been going to the gym on and off since last summer and enjoying it.

Starting this Monday I will be doing this Bodybuilding.com - Kris Gethin - Your Trainer And Partner For The Next 12 Weeks!

For Supplements I'm not going as crazy as everything listed. I will be using the following:
Gaspari Nutrition Myofusion Probiotic Protein
Con-cert Creatine
Beta-cert Pre Work Out Booster
Vitargo
Xtend (BCCA)

That's it, nothing crazy. Just going to keep my diet clean and hit the gym hard.

That Kris Gethin workout is pretty good. That's the first one I went on when I started to work out and it worked great for me. Some parts of it are insane though like some of his leg workouts. He has you doing like 150 reps at a time!
Xtend is good. I use it once in a while when I feel like I'm getting too tired at the gym. Good stuff.

2GFWDbeast said:
I guess ill join in.

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Keep it up. Looking great man!

Blurred Talon · Feb 15, 2013

gophishy10 said:
That Kris Gethin workout is pretty good. That's the first one I went on when I started to work out and it worked great for me. Some parts of it are insane though like some of his leg workouts. He has you doing like 150 reps at a time!
Xtend is good. I use it once in a while when I feel like I'm getting too tired at the gym. Good stuff.

I did it for a bit in the summer and loved it. Felt a lot more energetic.

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