93. Ladies, prepare to get wet. The spunk muffin is here.

That happened to me last week when I was on 140kg. I need to do a lot more grip work.

R_B; grats on that 70kg man, beast mode.

-PB

Neutral grip works for me. Never used chalk before. Might start.

Invest in some chalk srs.

I always thought I had weak bitch grip strength but a lot of it just comes down to the moisture on your hand causing it to slip out. Was extremely surprised at how much chalked actually helps.

Urgh, fuckn hate leg days. Leg Press will kill me soon

I know that feel but at least you won't be a pathetic non leg doing beta male.

Yes exactly, love seeing the blokes in the gym who have huge arms and chest but have no quads and no calves

There's a guy in the gym I call lats, chest and bis because he walks in and does that everyday. Bench press, Lat machine, chest press and bicep curls. Done. 1v1 me mate.

Legs day tomorrow. I call it the weight gainer.

lol, love misc or /fit/, they refer to them as noodlelegs haha.

-PB

umm why?

No such thing. The pec major is just one entire muscle and is most certainly not broken up into "Upper, central and lower".

It's still good to change routines up every month or 2.

Another gym myth.

Progressive overload is the key to strength and muscle growth, along with well implemented de loads.

Not to say moving from something like 5x5 or SS to a regime like PPL is wrong but the thinking that you need to change things up every few months is completely false. Especially when it is just from one bro split to another.

It sure as hell keeps me going to the gym. If I did the same thing every week I would just get bored. Even a minor change keeps my interest. If it works, who cares?

I change up exercises because I get bored haha.

-PB

The boredom point is an obvious one. I ran into as well when I was doing 5x5 and obviously if your not motivated your workouts will suffer.

I was more pointing out that a lot of gym goers believe you need to or should change your routine up quite often because your muscles 'get used' to a workout which is not true at all.

Also @sobkowski you really shouldn't be taking lifting programs from pro BBers who are on a cocktail of steroids , insulin and GH amongst other things. The way they grow and what they need to do to grow is completly different from a natural body-builder.

Legs.

Building muscle nicely.

sob, guessing you already had low BMI to begin with?

-PB

BMI is the single stupidest thing in the fitness industry.

if you want to know your body correctly then I suggest getting a DEXA scan done(Avoid body fat calipers unless your paying someone who is very talented and uses the Charles poliquin method or something similar) or look out for someone using a Intelametrix bodymetrix system (one of the best things I have ever purchased to monitor a few people I train)

There really is no such thing as a formula unless you know your accurate muscle/fat levels.

If you can't be bothered paying someone to measure that stuff then stick with the good old photo/mirror guide.

I see you go to an Anytime Fitness, sobkowski. I'd recognise those bathrooms anywhere.

I've come to the conclusion that I should start exercising again.
Playing football for an hour on a Sunday morning probably isn't enough, and I miss my skinny man abs :lol:

I have zero interest in bulking, I just want to get physically fit over this summer.

Avoid slow steady state cardio, more and more evidence is showing its not as good as interval / high intensity training.
So crank the incline on the treadmill and if you can do intervals with high intensity and short breaks thus will help with toning and fitness/endurance.



Get into hill sprints. Can be done in under 20 minutes, if done 3 times a week you will see massive improvements in fitness.

Edited by perthjay85: 26/11/2013 10:10:26 PM

Hey pv4 how's the insanity program coming a long???
You should have finished by now or nearing the end?

I've been riding the exercise bike lately. Tried to do interval training but I wasn't disciplined or fit enough to keep to the timing so I've just been going for as hard as I can for half an hour. Slowly working my way up to an average cadence of 100 rpm.

I have also been doing some chin ups both using a bar and a beastmaker (if my fingers let me). I find it amazing how much more adept I am at holding my self up than just a couple of months ago.

Started at my local crossfit today. I haven't trained in about 4 months and don't want to go to any of the regular local gyms in the area so went down to the local Crossfit box.

for my first WOD:
200m jog
20m duck walk
20m bear crawl
20m broad jumps
15band pull aparts
front barbell squat (3x8@50kg)
flight simulator (double under skips progressing 5 per round up to 50 and then back down to 5, single skips for 20m for people that can't double under)

How do you think my legs feel at the moment?

Interval training can be applied to both of them. Depending on your fitness levels you don't have to turn the incline up on the treadmill. But if you find that you can run on the treadmill at its fastest setting it may be time ti start increasing the incline.

Today was fun.

5 Rounds of:
Bridge up - 10sec Bridge up hold
5 Candlesticks
10 Lunges with torso twist
5 Broad jumps
5 Wall walks (HSPU Progression)

Push Press ((Behind Neck) 4x3 AHAP)
4 Working sets

Metcon (Time)
For time:
15-12-9
Power Cleans
HSPU

I'm a pussybitch so scaled down my power cleans and did my HSPUs off a box rather than the wall.

Hmm, 35.5C outside atm, to go for a run or not go for a run..

Started Couch to 5k today. I've been such a lazy shit all holidays and I have really crappy stamina so I figured I'd start with this. Day 1 went without a hitch, gotta make sure I stick it through.