Ark94's Workout Log

[ark94]

Monday, February 1st, 2010
Workout B [Squats, Military Presses, Barbell Row]

Squat – Plan on squatting 80lb if I have good form. Trying to mainly work on my form so I will see how it goes.

Military Presses – 60lb I plan on pressing. Practicing form still at a decent wait I hope, added 2.5lb on each side from previous workout to total a 5lb addition.

Bent Barbell Row – Not sure what im going to do. I will start with the bar, and work up if I feel I have good form. Maybe 10lb on each side.

Working out with a buddy today first time in a LONGGGG time, he wants to follow my routine. I have to teach him somehow, so I need some extra criticism from you guys.


Alright, so my workout was done. First time I went with a buddy, he doesn’t know anything and wants to do the same workout as me. . . so I guess im teaching him what I know. Which isn’t a lot, but later on hopefully I can be of more help to him.

Squats – I thought I did fairly well, my working set was 95lb. My back rounded sometimes, I tried for the most part to keep it arched and my chest out. Also, HUGEEE question, my wrists never stay the way I want them to, they ALWAYS like flop back. . .i have a feeling that will fucking kill me later on, could possibly break my wrists with more weight?
Military – working set was 65lb. I recorded my lifts today, found out my arms are too wide, and I wasn’t extended a lot. So I tried fixing that. Are my wrists suppose to be bent back when my elbows are infrnot of me? Or everything in line, like no bending of the wrist?

Bent Row – pretty terrible. Working set was 75lb and my form sucked. Back was not straight, always arched and I thought it felt a bit awkward...




Tomorrow (Wednesday) is Workout A of Rippetoe's 3x5

Squat - 80lb or 95lb (Plan on working on my GM'ing problem, and form)

Bench - 130lb (5lb up from last workout) Hopefully i can bench this

Deadlift - 120lb (up 5lb from last workout) Working on form here, apparently it helps with squat form

After i do some situps, with a bench press bar on my chest, with 75lb weight in total and do a situp (decline bench).

Then i do my situp or crunch with just a bench press plate, normally 25lb.

Finish off with Chinups on wednesday.



Not sure if this is a workout log, but i will be posting on this every day or every M,W,F when i workout just to keep track.
Going to be asking questions in here, etc and recording my weights done and stuff like that i guess.

 

[ark94]

I guess my first question i will start off with. I am more or less cutting, but trying to preserve my muscle as much as possible, so i don't lose my muscle in the process of cutting BF.
So, i have been talking to Joe-D and he has told me to do my 8-10k (40minutes) jog in the morning, since your metabolism is in a fasted state. I have school everyday, and it is hard for me to wake up at 5:00a.m or 6:00 a.m whatever time and run then come home and get ready. Plus its winter right now. So, i would like to know is it possible to run on the treadmill in the gym for 40minutes after my workout? or Do it on an off day, jog for 40minutes then do some other cardio? Any input on this would help greatly

 

[JDid23]

40 minutes after a workout is fine..... however, i think the best cardio you can do is HIIT (high intensity interval training) and Barbell Complexes if you're "cutting". I still think you should bulk, but it's w/e you want. I am kind of in the same boat where i don't want to gain too much weight, but i am not going to try to lose or gain- just keep my diet in check especially on lifting days.

Bent row your form looked good to me. You're good to add weight

Squats don't add weight. Check out what i told you about them and give that a shot.

OHP I think you're ok

PS- keep it up man. The more you do, the better your form will be and the more weight you will be able to use. I am sure you've heard this more than a few times, but don't add weight until you get the form down (especially on squats). You're more than okay with rows so add weight, but squats i would actually drop to 85 pounds to really get it right. Sit back with your ass before you go down with your knees. I was watching a guy do squats in the gym yesterday and that was his problem and his back was rounding like hell.

 

[Tblock1]

I guess my first question i will start off with. I am more or less cutting, but trying to preserve my muscle as much as possible, so i don't lose my muscle in the process of cutting BF.
So, i have been talking to Joe-D and he has told me to do my 8-10k (40minutes) jog in the morning, since your metabolism is in a fasted state. I have school everyday, and it is hard for me to wake up at 5:00a.m or 6:00 a.m whatever time and run then come home and get ready. Plus its winter right now. So, i would like to know is it possible to run on the treadmill in the gym for 40minutes after my workout? or Do it on an off day, jog for 40minutes then do some other cardio? Any input on this would help greatly

Ahh so wait you can run a 6:30 mile pace for 10k? That's pretty fast if you are really running a 10k in 40 minutes and call it a "jog" lol. On the running thing you could do it after your weight workouts if you want, that is what I do. But since you are really trying to gain mass I would do it on your off days, otherwise it will impede your mass gain progress. Jogging for 40 minutes is probably one of the most catabolic things you can do.

 

[SwitchMan]

I give up

 

[JDid23]

I give up

running isn't always counterproductive, especially on off days. It makes you hungrier, which allows you to consume more food, and i've heard that HIIT and complexes are actually beneficial to weightlifting, just not jogging long distances.

 

[Tblock1]

running isn't always counterproductive, especially on off days. It makes you hungrier, which allows you to consume more food, and i've heard that HIIT and complexes are actually beneficial to weightlifting, just not jogging long distances.

Honestly for a healthy life running is one of the best thing you can do, you just have to decide what you want in life

 

[ark94]

Well, today was Workout A of Rippetoes 3x5. I am very happy i think.

My squats - did 85lb working set, my form i felt was pretty good. I could tell when i was fucking up, but i could feel it somewhat more in my chest, and ab area after the squats more than the legs. It was also hard to do ATG when my chest was up and i wasn't doing GM's.


Bench - Did 130lb =D Pretty great i thought, i got through the first 2 sets, last rep on my 2nd set struggled a bit and needed a tad bit of assistance. Then on my 3rd set i did 4 of them, then struggled again on the last one. But i thought i did very well For bench press.

Deadlift - 120lb Felt awesome. I don't think my form is all that great, but i am working on it. Really could feel it, and doing deadlifts is actually pretty damn exhausting with a heavy weight haha


After my workout had 2 teaspoons (i think 5g) of creapure monohydrate creatine in water. and i had 2 before my workout in water. tastes like fucking balls, but its not that bad.

Tomorrow, plan on coming home around 4:15, and jogging 8-10k (or w/e i get in 40minutes).

 

[Tblock1]

Well, today was Workout A of Rippetoes 3x5. I am very happy i think.

My squats - did 85lb working set, my form i felt was pretty good. I could tell when i was fucking up, but i could feel it somewhat more in my chest, and ab area after the squats more than the legs. It was also hard to do ATG when my chest was up and i wasn't doing GM's.


Bench - Did 130lb =D Pretty great i thought, i got through the first 2 sets, last rep on my 2nd set struggled a bit and needed a tad bit of assistance. Then on my 3rd set i did 4 of them, then struggled again on the last one. But i thought i did very well For bench press.

Deadlift - 120lb Felt awesome. I don't think my form is all that great, but i am working on it. Really could feel it, and doing deadlifts is actually pretty damn exhausting with a heavy weight haha


After my workout had 2 teaspoons (i think 5g) of creapure monohydrate creatine in water. and i had 2 before my workout in water. tastes like fucking balls, but its not that bad.

Tomorrow, plan on coming home around 4:15, and jogging 8-10k (or w/e i get in 40minutes).

Have the creatine in juice or something with sugar rather than water, it will help it get into you better.

 

[JDid23]

drink whey post workout, creatine pre workout.

Also, if you're going to run don't waste your time with long cardio. Just do HIIT for 15-20 minutes imo.

 

[ark94]

drink whey post workout, creatine pre workout.

Also, if you're going to run don't waste your time with long cardio. Just do HIIT for 15-20 minutes imo.

Alright, that means ill probably just go to the gym tomorrow after school like normal, and do a 20minute HIIT .

Oh, and since im trying to cut BF, but preserve muscle, right after my workout i had lamb, and broccoli. No whey protein just natural. That cool also?

 

[JDid23]

natural is very cool, but if your diet is already good i think whey can help pwo as it gets digested very fast.

Btw not to sound like a dick and draw out your goals for you, but your goals should be strength and to keep increasing your lifts/form. I wouldn't worry about BF% right now.. just eat your protein ( get enough carbs as well), lift your weight, and if you really want to, run.

 

[ExtraMile]

i think right now you would do better focusing on whole foods and not taking whey or creatine

edit:

why do u want to loose bf? what do u think you will look like with less bf? not to be mean but you will look anorexic, keep in mind that you will loose some muscle mass and strength when you cut and you will just be making things harder for you, build all the muscle you want first and if you do that while eating clean you wont add much fat, then if you really want you can reduce cals increase cardio etc and loose some excess fat.

 

[ark94]

J no problem man, your not sounding like a dick. I love to take in suggestions, so im open to anything. Only thing, i really hate being fat, my arms are fucking skinny as fuck, and my legs are skinny as hell. My chest has a little bit of BF, but my gut is disgusting =(


extra - i am right now trying to reduce my calories and loose my excess fat in my abdominal area. I know you think im anorexic because of my arms and legs maybe, but my gut blows. . .

Basically, i would believe i have a very clean diet now.
Here is what my diet is:

Diet [Revamped] ** Means added into**


Morning (as breakfast) – (7:30-8:00) [I drink it along this period of time]
**1 Cup of fruit**
1 scoop Whey Casein Protein
5-6egg whites (liquid form, Simply Egg Whites)
4 Cups Milk
**2 Scoops of Oats**
Blended, and drank


2 hours Later (9:45 or 10:00) – **Plan on almonds, nuts, and berries.**



Lunch – (12:00-12:45 anywhere between this time I eat)
Lunch varies, 2 sandwhiches (rye bread) inside the sandwhiches tuna somedays, mashed eggs. **Trying for boiled chicken, on whole grain bread with some broccoli alongside or spinach on top.**


1 Hour before Workout (2:30:ish)– Protein
**2 Scoops Myofusion Protein with 2 scoops oats**

After Workout (6ish) – would be my dinner. Lamb, chicken, anything meat with broccoli.

7:00-10:00p.m i eat nothing except drink water.

 

[Tblock1]

J no problem man, your not sounding like a dick. I love to take in suggestions, so im open to anything. Only thing, i really hate being fat, my arms are fucking skinny as fuck, and my legs are skinny as hell. My chest has a little bit of BF, but my gut is disgusting =(


extra - i am right now trying to reduce my calories and loose my excess fat in my abdominal area. I know you think im anorexic because of my arms and legs maybe, but my gut blows. . .

Basically, i would believe i have a very clean diet now.
Here is what my diet is:

Diet [Revamped] ** Means added into**


Morning (as breakfast) – (7:30-8:00) [I drink it along this period of time]
**1 Cup of fruit**
1 scoop Whey Casein Protein
5-6egg whites (liquid form, Simply Egg Whites)
4 Cups Milk
**2 Scoops of Oats**
Blended, and drank


2 hours Later (9:45 or 10:00) – **Plan on almonds, nuts, and berries.**



Lunch – (12:00-12:45 anywhere between this time I eat)
Lunch varies, 2 sandwhiches (rye bread) inside the sandwhiches tuna somedays, mashed eggs. **Trying for boiled chicken, on whole grain bread with some broccoli alongside or spinach on top.**


1 Hour before Workout (2:30:ish)– Protein
**2 Scoops Myofusion Protein with 2 scoops oats**

After Workout (6ish) – would be my dinner. Lamb, chicken, anything meat with broccoli.

7:00-10:00p.m i eat nothing except drink water.

Honestly I hate to say it but I don't believe your gut can be bad. You are never going to make good gains if you are trying to cut at your stage while gain muscle. It's just not going to happen.

 

[SwitchMan]

+1 tblock

Ark when you can sqat and deadlift 315 with perfect form.......your going to look like it. Your "tummy" will go away. I promise. It won't happen as quickly as starving yourself and overtraining but the end result with that route will you being flat and skinny since you have no muscle anyways. now....your goals to be pretty can be achieved through strength(crazy I know). Look at at this way, body builders don't care about strength but it's universal your a pussy unless you can squat, deadlift, and bench 315. The majority of large good looking bodybuilders can handle said weight easily.

 

[ExtraMile]

extra - i am right now trying to reduce my calories and loose my excess fat in my abdominal area. I know you think im anorexic because of my arms and legs maybe, but my gut blows. . .

ark did you know that throughout the day just sitting around you are always burning fat? However getting fat comes from not burning enough calories/fat that what you intake. And loosing fat comes from burning more calories throughout the day than you intake. Now cardio will burn calories and increase your metabolism (your body's fat burning mechanism that is always active) but so will lifting weights. You can also increase your metabolism which will increase the amount of fat burned throughout the day by manipulating your diet. For example instead of eating three 1000kcal meals each day to hit your 3000kcal target, 6 meals of 500kcal would be a better plan because your metabolism would constantly be stimulated by the food and kept high. For 500kcal you could have 40g protein, 50g carbs and 20g fat. Yes that is a small meal but you weigh what like 120lbs? eating something like that 6 times a day would be great and you can drink whole milk between meals.

The other big thing which will help you burn more fat throughout the day is building more muscle. The more muscle on your body the more calories you burn by simply maintaining your size and also the more calories you do just be walking or going up stairs or whatever. I bet there are people on here with the same bodyfat percentage as you who look awesome simply because they have alot more muscle. You are what is called skinny-fat, you have skinny limbs but a protruding gut, yes? Well you can take two options, do some gay cutting procedure and then you will be even skinnier, yes you may get a flat stomach but your ribs will be showing and you wont look very good at all, then you will have to start a bulk which may even put a little more fat. OR you could start doing a clean bulk now, doing some cardio once a week and building muscle and strength right now. You wont gain much (if any) bodyfat if you keep your calories clean and the cardio once a week will keep your heart healthy without making much differanc to gains aslong as you dont do fasted cardio.

 

[Tblock1]

Yeah just one note of experience...the more you eat the faster your metabolism will get along with a good lifting program. My metabolism is so fats right now that I eat 6+ meals a day and I am still starving all the time. The other night I ate a double hamburger and it felt like nothing was even on my stomach, and a burrito from my local burrito store that normally fills me up barely fills me for like 30 minutes lol. I just ate a burrito and a hamburger and I'm still starving excuse me while I go eat

 

[needtogetaas]

drink whey post workout, creatine pre workout.

Also, if you're going to run don't waste your time with long cardio. Just do HIIT for 15-20 minutes imo.

Why not both? depending on goals.

 

[JDid23]

Why not both? depending on goals.

well i thought that creatine helps give you an extra boost @ the gym while whey is digested faster and since you just worked your muscles, that it's good to get protein to them as fast as possible and whey is very efficient at doing this. Please correct me if i am wrong.

Also, Ark has been lifting for maybe a few weeks if that. I think he should learn the form before he starts taking any sort of supps

 

[Tblock1]

well i thought that creatine helps give you an extra boost @ the gym while whey is digested faster and since you just worked your muscles, that it's good to get protein to them as fast as possible and whey is very efficient at doing this. Please correct me if i am wrong.

Also, Ark has been lifting for maybe a few weeks if that. I think he should learn the form before he starts taking any sort of supps

Dude creatine doesn't really work that way. It builds up in your system like a reservoir, so it doesn't matter when you take it.

 

[ark94]

Damnnnn fucking awesome Workout today =D

Workout B Rippetoes 3x5

Squats - I did 22.5lb on each side. so 90lb total.

First warmup sets i did it with my shoes on, and i really started to feel a problem. My feet were moving around a ton. So i took of my shoes and squatted in my socks. Fucking first working set i did, it was awesome. I could tell there was a hell of a difference between my working sets, just because i took off my shoes. My balance was a lot better, and it felt a lot better in general.

However, when i squat i feel if i do it a bit closer, my knees sometimes do not always stay stable. Any suggestions? I believe my back was pretty damn good today, not sure though but i was working my ass off to stop GM'ing.

Military Presses - Working set was 60lb so 7.5lb on each side (im a pussy =D). Also did it in my socks, felt fucking awesome. I was really trying to keep the bar as close as possible, and get that torso moving like a jerk forward with your torso to get the bar behind you. but not a big jerk, just to like describe it. Felt great doing that, really felt it more in my shoulders, some random times i got a bit off balance, like almost falling back, my feet didn't move just my body sort of leaned back. Probably because the bar went a bit to far back from my body.

Bent Rows - Working set of 85lb. Again with my socks off. When i did this, i really was working on staying stable and just using my back etc to lift. Not trying to sway. It felt great, like my whole back was somewhat exhausted, idk just never felt that way before, it felt awesome though.

So i think it was a great workout. Still working on my form for squats thought =(. My dips also felt great though, i didn't go as far down, and trying to have a bit of a slant, where my chest was a bit more forward then my legs and my body being vertical. Felt it a shit load more.

So far really no questions. Still working on my form for all things.

I just want to hit 200lb for my squat, and 200lb for my bench by like April or May. Is that possible? Right now squat it 90lb haha and my bench is 130lb.

 

[ExtraMile]

I just want to hit 200lb for my squat, and 200lb for my bench by like April or May. Is that possible? Right now squat it 90lb haha and my bench is 130lb.

there is something wrong if your bench is that much higher than your squat. Your arms shouldnt be able to move more than your legs...

 

[ark94]

there is something wrong if your bench is that much higher than your squat. Your arms shouldnt be able to move more than your legs...

I know man, i know. I am really scared of that =( My squat should be atleast my weight in theory? 150lb? I got no fucking clue why its sooo weak. I have a feeling i can lift a lot more, but i don't have the sort of hip spring rippetoe talks about in his book, nor is my form really that good right now. I guess its cause a lack of form, i never get the momentum to come out of the bottom of the squat, which is why i GM right? So thats what i am working on.

Also, i didn't do ANY chest workout today at all, just Squat, Military, and Bent Rows and my chest is fucking killing me. Not like killing, but it feels really big and heavy, and kind of satisfying =D not sure why but it is sore more than any of body part right now.

 

[JDid23]

Damnnnn fucking awesome Workout today =D

Workout B Rippetoes 3x5

Squats - I did 22.5lb on each side. so 90lb total.

First warmup sets i did it with my shoes on, and i really started to feel a problem. My feet were moving around a ton. So i took of my shoes and squatted in my socks. Fucking first working set i did, it was awesome. I could tell there was a hell of a difference between my working sets, just because i took off my shoes. My balance was a lot better, and it felt a lot better in general.

However, when i squat i feel if i do it a bit closer, my knees sometimes do not always stay stable. Any suggestions? I believe my back was pretty damn good today, not sure though but i was working my ass off to stop GM'ing.

Military Presses - Working set was 60lb so 7.5lb on each side (im a pussy =D). Also did it in my socks, felt fucking awesome. I was really trying to keep the bar as close as possible, and get that torso moving like a jerk forward with your torso to get the bar behind you. but not a big jerk, just to like describe it. Felt great doing that, really felt it more in my shoulders, some random times i got a bit off balance, like almost falling back, my feet didn't move just my body sort of leaned back. Probably because the bar went a bit to far back from my body.

Bent Rows - Working set of 85lb. Again with my socks off. When i did this, i really was working on staying stable and just using my back etc to lift. Not trying to sway. It felt great, like my whole back was somewhat exhausted, idk just never felt that way before, it felt awesome though.

So i think it was a great workout. Still working on my form for squats thought =(. My dips also felt great though, i didn't go as far down, and trying to have a bit of a slant, where my chest was a bit more forward then my legs and my body being vertical. Felt it a shit load more.

So far really no questions. Still working on my form for all things.

I just want to hit 200lb for my squat, and 200lb for my bench by like April or May. Is that possible? Right now squat it 90lb haha and my bench is 130lb.

no bro those are way out of reach. to be brutally honest.

EM- i think he's been benching longer than he's been squatting, so it's common at this stage that his bench will be higher.

Video your lifts when you can so we can give them another look at. Keep it up.

Oh and also- military press hits your chest and so do dips

 

[ExtraMile]

I know man, i know. I am really scared of that =( My squat should be atleast my weight in theory? 150lb? I got no fucking clue why its sooo weak. I have a feeling i can lift a lot more, but i don't have the sort of hip spring rippetoe talks about in his book, nor is my form really that good right now. I guess its cause a lack of form, i never get the momentum to come out of the bottom of the squat, which is why i GM right? So thats what i am working on.

dont worry, as you get better at the squat form it should get stronger. About the GMing out of the squat, your lower back is probably weak. Do you have a back extension bench either the flat version or the 45 degree version at your gym?

 

[ark94]

If your talking about this - http://www.flexfit24.com/images/Paramount Roman Bench 45 Degree Back Extension 5600.jpg

Yes there is only one in the gym.
You basically hit it bang on, i have an EXTREMELY weak back, to be honest i never worked out my back ever until i started Rippetoes program, so its weak as hell.
So should i be doing weighted back extensions? Like where i go down, then up or whatever? Not sure the name

 

[ExtraMile]

If your talking about this - http://www.flexfit24.com/images/Paramount Roman Bench 45 Degree Back Extension 5600.jpg

Yes there is only one in the gym.
You basically hit it bang on, i have an EXTREMELY weak back, to be honest i never worked out my back ever until i started Rippetoes program, so its weak as hell.
So should i be doing weighted back extensions? Like where i go down, then up or whatever? Not sure the name

start with 3 sets of bodyweight hypers every friday. Start with only 8-10 reps per set depending on how hard it is and try to squeeze your spinal erectors at the top of each rep, if your doing it right your lower back may feel a bit pumped or tight afterwards, aslong as it doesnt hurt then its fine. Just dont go to failure. Build up the reps each week and when you can do 3 sets of 20 reps then we will talk about adding weight. Do you know how to do hypers? They should look like this:

YouTube - DeFrancosTraining.com - weighted 45-degree back extensions

 

[ark94]

Wow, morning run. Went at 9:30, actually got out say everything on at 9:32.

Ran 8kilometres, around our block (i live in the countryside so the roads are fucking long) and i have no fucking clue, but i ran it in 29minutes. I was jogging too, i got back in at 9:59. I also stopped to walk 4 times, i think a 1 minute or 30second walk each time. It felt great though, and felt pretty easy cause i was running with an ipod in my ear, and a water bottle in my hand in the cold. I know for sure every Sunday i can do it at minimum. If there is any day where my school starts late, or a holiday i am going to try those morning also. Saturdays i got morning school for an extra credit so i really can't do it then.

 

[ExtraMile]

i hope you ate before you ran...

 

[JDid23]

Wow, morning run. Went at 9:30, actually got out say everything on at 9:32.

Ran 8kilometres, around our block (i live in the countryside so the roads are fucking long) and i have no fucking clue, but i ran it in 29minutes. I was jogging too, i got back in at 9:59. I also stopped to walk 4 times, i think a 1 minute or 30second walk each time. It felt great though, and felt pretty easy cause i was running with an ipod in my ear, and a water bottle in my hand in the cold. I know for sure every Sunday i can do it at minimum. If there is any day where my school starts late, or a holiday i am going to try those morning also. Saturdays i got morning school for an extra credit so i really can't do it then.

in one ear and out the other

 

[ExtraMile]

you will probably miss it because we're onto page 4 now but I asked if you ate before you ran or not?

And I also told you about hypers and gave a video which you seemed to some how miss...

 

[ark94]

Actually i did not eat before i ran, just got home from grocery shopping.

First, about the run, just when we were coming home we measured the route i run in the car, its actually 4.5 to 5km . I knew it was nowhere close to 8k, thats what my parents told me before we checked it. So 4.5k in 30minutes i guess. Yeah sorry bout that, i really did doubt i could run 8k in under minutes, im not a marathon runner just an average kid haha so that guess was really innacurate, its just 4.5k.

Uhh, bout the hypers. I watched the video, and i see that the guy is going like a slightly down then back up. When i learned it, i was told to go down a lot further, so my torso is almost vertical. Wrong? I will be doing those hypers after my workout on Monday, and Friday. Also, about the hypers, just bodyweight at first? And when im doing it, should i really feel it in the lower back? I have never done it like that video, so it may feel quite different when i try them out.

 

[ExtraMile]

Actually i did not eat before i ran, just got home from grocery shopping.

First, about the run, just when we were coming home we measured the route i run in the car, its actually 4.5 to 5km . I knew it was nowhere close to 8k, thats what my parents told me before we checked it. So 4.5k in 30minutes i guess. Yeah sorry bout that, i really did doubt i could run 8k in under minutes, im not a marathon runner just an average kid haha so that guess was really innacurate, its just 4.5k.

Uhh, bout the hypers. I watched the video, and i see that the guy is going like a slightly down then back up. When i learned it, i was told to go down a lot further, so my torso is almost vertical. Wrong? I will be doing those hypers after my workout on Monday, and Friday. Also, about the hypers, just bodyweight at first? And when im doing it, should i really feel it in the lower back? I have never done it like that video, so it may feel quite different when i try them out.

I lean forward until my body is a bit lower then parrallel to the ground if Im using a 45 degree one.

dont you read a word I said? I already told you to do them on fridays, start with them just once a week not monday and friday. And yes I already told you to start with bodyweight 3 sets of 10 reps if you can, but dont go to failure, build up each week until you can get 3 sets of 20 reps then we will add weight. Yes you should get a decent pump in your lower back.

remember your lower back is worked hard with rows, military press, squats and deadlifts.

 

[ark94]

I lean forward until my body is a bit lower then parrallel to the ground if Im using a 45 degree one.

dont you read a word I said? I already told you to do them on fridays, start with them just once a week not monday and friday. And yes I already told you to start with bodyweight 3 sets of 10 reps if you can, but dont go to failure, build up each week until you can get 3 sets of 20 reps then we will add weight. Yes you should get a decent pump in your lower back.

remember your lower back is worked hard with rows, military press, squats and deadlifts.

Yeah man, i am reading what you are saying all the time. Just wanted to clarify if i should do my bodyweight or not.

As far as the Friday thing, i understand i am working my back quite a bit on all the other lifts, but since i have an extremely weak back, and it doesn't help having a weak back when squatting, should i not do it twice a weak? But if you only suggest Fridays, ill do it Fridays also.

Uhh, as far as squats go, i think i might bump my weight down to 85lb tomorrow, and keeping on working on my form. I know rippetoe suggesting moving up the weight 5-10pounds (2.5lb or 5lbs) on each side each workout, is it fine to stay at 85lb for a weak to work on my form? Or will that be holding me back?

 

[ExtraMile]

Yeah man, i am reading what you are saying all the time. Just wanted to clarify if i should do my bodyweight or not.

As far as the Friday thing, i understand i am working my back quite a bit on all the other lifts, but since i have an extremely weak back, and it doesn't help having a weak back when squatting, should i not do it twice a weak? But if you only suggest Fridays, ill do it Fridays also.

Uhh, as far as squats go, i think i might bump my weight down to 85lb tomorrow, and keeping on working on my form. I know rippetoe suggesting moving up the weight 5-10pounds (2.5lb or 5lbs) on each side each workout, is it fine to stay at 85lb for a weak to work on my form? Or will that be holding me back?

did you know some advanced lifters deadlift every 3 weeks because deadlift is so taxing on the body? Stick with it once a week for now it will catch up soon. Even the intermediate 5x5 only has 2 sets of hypers a week so count youself lucky to be doing 3 lol, if any of your lifts stall then drop the hypers all together.

 

[ark94]

did you know some advanced lifters deadlift every 3 weeks because deadlift is so taxing on the body? Stick with it once a week for now it will catch up soon. Even the intermediate 5x5 only has 2 sets of hypers a week so count youself lucky to be doing 3 lol, if any of your lifts stall then drop the hypers all together.

Alright, i just asked that because i really don't want to have any sort of back, or leg injury that will put my out of basically 90% or Rippetoe's routine.

Quick question about your few posts before. You said you hope i ate before i ran. . . sarcasm? or serious?

Thanks for the help, tomorrow im doing Workout A of the 3x5.

Squats - Going to do 80lb. Work my way up now.

Bench - 130lb.

Deadlift - 125lb.

 

[ExtraMile]

Alright, i just asked that because i really don't want to have any sort of back, or leg injury that will put my out of basically 90% or Rippetoe's routine.

Quick question about your few posts before. You said you hope i ate before i ran. . . sarcasm? or serious?

Thanks for the help, tomorrow im doing Workout A of the 3x5.

Squats - Going to do 80lb. Work my way up now.

Bench - 130lb.

Deadlift - 125lb.

serious, cardio on an empty stomach is bad when bulking.

drop the squats if you have to but realise your never going to get anywere always using light weight

 

[ark94]

serious, cardio on an empty stomach is bad when bulking.

drop the squats if you have to but realise your never going to get anywere always using light weight

Yeah, the squats are freakishly low compared to my bench. I want to at least be doing 115lb. But my form just doesn't help me much. I know i could be doing more then 80lb, but i have to work on my form right now.

I'll most likely, or hopefully have a video up this Friday of my squats and deadlift.

 

[ark94]

One last question. I am not sure if you can tell from any of my videos before, but i have a decent amount of flexibility. However, im not really loose at all, like im more tensed up and tight muscled, so when i squat there is a certain amount of tightness in my body. Any sort of stretches i can do to get rid of that?

 

[ExtraMile]

One last question. I am not sure if you can tell from any of my videos before, but i have a decent amount of flexibility. However, im not really loose at all, like im more tensed up and tight muscled, so when i squat there is a certain amount of tightness in my body. Any sort of stretches i can do to get rid of that?

you obviously dont have flexibility if your all tight. For the squat just stretch out your hams, hips, glutes, quads and calves after each workout

 

[JDid23]

dynamic stretching baby!!!!!!!!!! this is a repost of Andalite's post in another thread

You need to do mobility drills as a warm-up before each and every one of your workouts. Check out these videos to learn the drills. Select 8-10 of them every workout day and do them before you begin lifting.

Dynamic Mobility 1: Ground Up Strength: Dynamic Mobility Exercises

Dynamic Mobility 2: Ground Up Strength: Dynamic Mobility Exercises 2

Dynamic Mobility 3: Ground Up Strength: Dynamic Mobiltiy Exercises 3

Dynamic Mobility 4: Ground Up Strength: Dynamic Mobility Exercises 4

Ankle and Thoracic Mobility: Ground Up Strength: Ankle and Thoracic Mobility

Here is something I'd suggest for you:



Bird Dog for 12 reps: YouTube - Back Exercise - Kneeling Swimmer's Stretch
Bridges for 12 reps: YouTube - Bridge and single leg hip lift
Ankle Mobility for 10 reps: YouTube - Ankle Mobility Routine 1 of 2
Squat to Stand for 10 reps: YouTube - Squat to stand
Cradle Walk for 10 reps per leg: YouTube - Singapore Personal Trainer Exercise Videos, Cradle Walk.
Pull Back Butt Kick for 10 reps per leg: YouTube - Singapore Personal Trainer Fitness Videos, Pull Back Butt Ki
High Knee Pulls for 10 reps per leg: YouTube - High Knee Pulls

 

[ark94]

Alright Thanks J. I tried some today felt pretty good.

So here is the scoop about my Workout A today.

I always do 5minutes chill speed on the elliptical just to get all my muscles warm. nothing intense just relaxed.

Went onto squat, did 17.5lb on each side for a total of 80lb squat...
When i was squatting in the working set, it felt great, i was getting some form down(i think, a video says different haha). So i think i am making progress.
One question i have, i am not sure if i have fucked now but my leg, underneath my knee, like underneath my calve muscle. Sort of along the left side of your left leg, a bit under your knee and calve muscle, i get fucking pain randomly. And ONLY when i squat, its actually pretty brutal, feels like its on fire when i touch it and stings. . . Any suggestions on why? ill try and upload a photo of the spot in a bit. By the way, it only really happens in my left leg. Never in my right leg.

Bench - awesome, i did 130lb. Working up to 135lb Friday. all 3 sets no assistance from my spotter, felt great. Form was good, arching the back a lot and planting the heels right in helps a shit load with lifting.

Deadlift - 120lb i believe it was. (37.5lb on each side). form i think was pretty good. Felt it in the lower back, i thought it went well. Form mainly trying to work on, hopefully its doing fine.

Dips - Great. Just great. I tried a different way, really squeezed my legs, and gluutes and leaning in with my chest trying to stabilize with my core, and not going below parellel so i work my triceps more. Felt good, and could do the 2x8 pretty easily.

Any suggestions on my leg problem? it only happens in my left leg.

 

[JDid23]

your leg could be because of your squat form- i hurt my leg doing parallel squats 1 month into my form @ 185. Not sure at all though so i don't want to give you advice on that.

Bench- good stuff

Deadlift- which grip are you using? double over hand or over/under? if deads was easy for you today then i think you can move up to 135 (better ROM).

Dips- i was always under the impression going as far down as possible was better, but now deep dips hurt my shoulder so do w/e feels comfortable. You also don't have to stick to 2x8 on dips. You can also add a 3rd set or do more reps is 2x8 is easy.

General question- have you been doing warmup sets for your lifts? like on deadlift/squats which weight are you using to warmup?

 

[ark94]

General question- have you been doing warmup sets for your lifts? like on deadlift/squats which weight are you using to warmup?

O yeah man for sure. i just never include that in my logs =D

I am not sure how much to increase it by warming up. BUT

on Squats, i start 2sets of 5 using the bar.
Then 1 set of 5 doing 55lb.
Then i do 1 set of 3 reps doing 70lb.
Then my working set. (i think i forget one of my warmup sets i did because i don't remember. BUT i always do 4 warmup sets. 2 Sets of 5 with not weight, then 1 set of 5 with a little bit of weight. Then 1 set of 3 with more weight. Then 1 set of 2 with close to my working set. Then my working set.)

 

[JDid23]

ok i think that's fine-- i would also start doing the mobility drills i posted.. I started them recently and they've been great!

 

[ark94]

Alright, i gave i think 2 of them a shot before my squats. I will definitely do that after my warmup just to loosen up, get everything warm. I'll do that Wednesday's workout. Tomorrow HIIT after school for 21minutes.

 

[JDid23]

Alright, i gave i think 2 of them a shot before my squats. I will definitely do that after my warmup just to loosen up, get everything warm. I'll do that Wednesday's workout. Tomorrow HIIT after school for 21minutes.

ok.... if you're going to do any cardio make it HIIT..

 

[ark94]

ok.... if you're going to do any cardio make it HIIT..

Alright, i really think doing the HIIT is really good. Feels great when your all done it. Just a suggestions, if you can. How long should i do it on the treadmill? I do a sprint basically for 45seconds to 1minutes. Then a walk for a minute. That cycled for 21minutes. Is 21minutes too short? Too long?

Also, after should i do a jog, like a 40minutes jog. Or any other cardio after? I normally have soccer late nights Tuesday, and thats an hour also.

 

[JDid23]

Alright, i really think doing the HIIT is really good. Feels great when your all done it. Just a suggestions, if you can. How long should i do it on the treadmill? I do a sprint basically for 45seconds to 1minutes. Then a walk for a minute. That cycled for 21minutes. Is 21minutes too short? Too long?

Also, after should i do a jog, like a 40minutes jog. Or any other cardio after? I normally have soccer late nights Tuesday, and thats an hour also.

coming from a soccer player, if you have soccer you don't need to do ANY OTHER CARDIO PERIOD.... besides lifting save your energy for soccer. I played on my school team this year and i am contemplating trying out for my D3 college next year (ranked 18 in the nation last i checked). I tried to lift in season, but i didn't have the time nor the energy as playing soccer for hours a day was so physically draining.

What kind of team are you playing on and is it only Tuesday nights? Soccer is great cardio! I am playing pickup basektball with some friends tomorrow and i count that as cardio.


Stick to 15-20 minutes imo.. not sure how to do it on a tredmill but i imagine that if you can do it on your street or a track that it would be much more efficient.. I would hate doing it on a tredmill because i would feel like i am not giving 100% with my running as it restricts you a lot and you don't want to go too fast just in case.

No 40 minute jogging cardio is necessary.

 

[ark94]

Did my HIIT. Had my Pork and Brown Rice dinner =D

Now, i have Workout B tomorrow.

Quick question however about food. I just made (tried different stuff out) Oatmeal revamped =D

First - I put 2/3cup of oatmeal, with 300mL of water and cooked it for 4minutes.

Second - Added 1 tablespoon Natural Peanut Butter, and a handful of raisin in, with some milk. Then cooked for another 3minutes or so.

Now im eating that, is it okay to eat this say after a workout? Or as an extra meal/snack whatnot.t

 

[JDid23]

Did my HIIT. Had my Pork and Brown Rice dinner =D

Now, i have Workout B tomorrow.

Quick question however about food. I just made (tried different stuff out) Oatmeal revamped =D

First - I put 2/3cup of oatmeal, with 300mL of water and cooked it for 4minutes.

Second - Added 1 tablespoon Natural Peanut Butter, and a handful of raisin in, with some milk. Then cooked for another 3minutes or so.

Now im eating that, is it okay to eat this say after a workout? Or as an extra meal/snack whatnot.t

awesome! your diet has been great so far it seems... i would personally have a shake pwo and have that as maybe a preworkout meal 90-120 min before. keep up your diet, but also focus on learning the motherfucking form on the motherfucking lifts and adding some motherfucking weight..

your diet can be perfect, but if you're not adding weight to the bar you're not working your muscles any harder than your previous workout.... get some vids if you can

 

[ark94]

awesome! your diet has been great so far it seems... i would personally have a shake pwo and have that as maybe a preworkout meal 90-120 min before. keep up your diet, but also focus on learning the motherfucking form on the motherfucking lifts and adding some motherfucking weight..

your diet can be perfect, but if you're not adding weight to the bar you're not working your muscles any harder than your previous workout.... get some vids if you can

Will try and get vids out Monday =D =D =D
Its a holiday, so ill go during the day and get a video hopefully

Uhh, yeah i know my form for Squats blows, Deadlift decent, Bent Row Decent, Military Press decent, Bench Press fine, and thats basically it. I am mediocre i guess in most of them except bad in Squat and good in Bench.

Oh and another question. After my HIIT, i came home about 45minutes later (bro came late to pick me up) and i was starved. So i had Pork and Rice, then about 15minutes later i had the oatmeal with peanut butter etc. . .
Since right now (i know you are all telling me not to) i am trying to cut BF and preserve muscle, is it normal to feel extremely hungry? Like i was literally starving, and first time i ever had that much pork (might be a small amount to you guys). Since im cutting, should i have ate the oatmeal to fill my tummy haha or should i have just left it?

I am trying to see how much i should be eating to get it effective to be cutting, i think i have a pretty good idea of what im suppose to be eating, but not sure with the whole appetite idea yet if i am still madddd hungry sometimes after a meal.

I add weight every single workout to everything i do. Except i bumped down squats to learn the form. Going to keep it put it at 85 lb (2.5lb increase on each side) and try it out. EVERY single lift i do, Monday, Wednesday, Friday w/e i am doing i add 2.5lb to each side (unless i would die if i did it, otherwise i push myself to the max).

Is that too much weight increase each workout (total of say in squats, 15lb in 3 days (2.5lb each side each workout). Or should i add say 2.5lb to squat on Monday, then again on Friday?

 

[ark94]

Workout B of Rippetoe's 3x5 Tomorrow


Squats - Plan on doing 85lb (5lb increase from my last workout)
Still working on my form, hopefully it goes well.

Military Press - 65lb (5lb increase from my last workout)
Nothing really to say, still form work.

Bent Rows - Planning on doing 90lb (5lb increase)
Still form work, nothing to say.


Tomorrow's workout day, hopefully all goes well.

 

[JDid23]

if you're hungry, snack on nuts or drink milk.... I know this is harsh, but you don't have much muscle to preserve- you will soon though since your diet looks good and your lifts will only get better.

Rippetoes program typically has you adding weight to the bar each workout, but that is providing you have good form..... if you don't have good form there is no need to add weight because you're just asking for an injury.

 

[Tblock1]

Will try and get vids out Monday =D =D =D
Its a holiday, so ill go during the day and get a video hopefully

Uhh, yeah i know my form for Squats blows, Deadlift decent, Bent Row Decent, Military Press decent, Bench Press fine, and thats basically it. I am mediocre i guess in most of them except bad in Squat and good in Bench.

Oh and another question. After my HIIT, i came home about 45minutes later (bro came late to pick me up) and i was starved. So i had Pork and Rice, then about 15minutes later i had the oatmeal with peanut butter etc. . .
Since right now (i know you are all telling me not to)i am trying to cut BF and preserve muscle, is it normal to feel extremely hungry? Like i was literally starving, and first time i ever had that much pork (might be a small amount to you guys). Since im cutting, should i have ate the oatmeal to fill my tummy haha or should i have just left it?

I am trying to see how much i should be eating to get it effective to be cutting, i think i have a pretty good idea of what im suppose to be eating, but not sure with the whole appetite idea yet if i am still madddd hungry sometimes after a meal.

I add weight every single workout to everything i do. Except i bumped down squats to learn the form. Going to keep it put it at 85 lb (2.5lb increase on each side) and try it out. EVERY single lift i do, Monday, Wednesday, Friday w/e i am doing i add 2.5lb to each side (unless i would die if i did it, otherwise i push myself to the max).

Is that too much weight increase each workout (total of say in squats, 15lb in 3 days (2.5lb each side each workout). Or should i add say 2.5lb to squat on Monday, then again on Friday?

http://skepticalteacher.files.wordpress.com/2009/10/facepalm1.jpg

I just don't get it. The number one thing you need to do right now is get the idea out of your head that you are fat. That literally will be the best thing you can do for your lifting and progress. And yes of course it is normal to feel extremely hungry, but you should start eating before you feel hungry when you are trying to gain muscle and build fat. It will get your metabolism used to eating often. I'm still pretty skinny at 6 foot 190, but I used to be like 5 foot 11 155 a year ago so I have made big progress . Adding more compound exercises to my routine alone added 20 pounds to me.

 

[ExtraMile]

let me get this straight, you keep asking for advice from people on here but although everyone has told you that you need to bulk up and forget about cutting weight, even one guy put it plain and simple and said your skinny and weak as fuck but still you dont get the idea that cutting weight is pointless right now. You play soccer once a week which will do fine as cardio while your bulking but aswell as that you are doing HIIT and asking if you should jog post workout? Well listen, nobody on here can force you do bulk up but what is the point in asking all these questions if your not going to pay attention to them and do as people tell you?

Oh and oatmeal with peanut butter isnt a very good meal as itsself, it has no major protein source and no fruit or vegetable.

 

[Tblock1]

let me get this straight, you keep asking for advice from people on here but although everyone has told you that you need to bulk up and forget about cutting weight, even one guy put it plain and simple and said your skinny and weak as fuck but still you dont get the idea that cutting weight is pointless right now. You play soccer once a week which will do fine as cardio while your bulking but aswell as that you are doing HIIT and asking if you should jog post workout? Well listen, nobody on here can force you do bulk up but what is the point in asking all these questions if your not going to pay attention to them and do as people tell you?

Oh and oatmeal with peanut butter isnt a very good meal as itsself, it has no major protein source and no fruit or vegetable.

Yeah I don't get it you started a log for advice and would do well to take it. Your lifts are not going to go up no eating enough, plus if you are extremely low bodyfat and muscle you will have lower testosterone levels.

 

[JDid23]

Ark- i think that when we all start lifting for the first month or 2 we are OCD in a way about every single little detail down to the exact second we're going to get to the gym. I understand what you're saying when you say you don't want to get fat because you don't have a lot of muscle as it is and you think gaining weight will go right to your stomach, but just trust me when i say you won't get fat. I was worried about the same shit coming out of soccer season and starting to eat/lift and i was also skeptical about it over the summer lifting before soccer season because i wasn't running too much. I didn't get fat at all man- we're teenagers and we have to use all this natural fuckin testosterone to our advantage. If you bring up your squat, deadlift, and OHP you will see FULL BODY GROWTH meaning your abs as well. The program you're on works your entire body, and not all of the weight you gain is going to go straight to your stomach. You're not one of those old fatass dads who drinks beer and eats all day without lifting and has a big stomach; you're a skinny, active weightlifter who needs to refuel the fuck out of his muscles and lift heavyass weight.

 

[ark94]

Okay okay everyone =(

First, i want to start off with Extramile. Just wondering, why are you attacking me haha im taking all the advice i can, im completely noob just you don't understand why i want to cut.

To everyone - i want to cut because i really have no faith in myself that if i bulk, all i would become is fat, and i will never be able to get abs or have big muscles. Basically i wanted to cut to boost confidence that i actually will be able to cut after a bulking phase again.

So here is the deal. I am going to continue with my routine until im next week i believe.

After then, i will definitely bulk. No more bullshit, if you guys actually think im skinny i will bulk up as much as possible. Just another week or so on this cut and i will for sure bulk up.

So lets get some stuff down about bulking. I need some good explaining about it, advantages, disadvantages, what i cna expect, what it will do for the amount of weight i can lift,how long to see results, the basic shit etc etc.

I will also post my diet in a week or so and want you guys to critique or so i can have it as a bulking diet. I will also probably start taking the Mutant Mass again.

Is that okay with everyone? I am taking advice as much as fucking possible, about everything you guys say other than bulking. But in a week or so i will bulk. I will do a bulking phase for however long i am suppose to (hopefully you guys can help me with that) and i am not sure, but after you bulk do you normally do a cutting phase? Or just keep on bulking?

Now does that sound like a gameplan?

 

[ExtraMile]

Okay okay everyone =(

First, i want to start off with Extramile. Just wondering, why are you attacking me haha im taking all the advice i can, im completely noob just you don't understand why i want to cut.

To everyone - i want to cut because i really have no faith in myself that if i bulk, all i would become is fat, and i will never be able to get abs or have big muscles. Basically i wanted to cut to boost confidence that i actually will be able to cut after a bulking phase again.

So here is the deal. I am going to continue with my routine until im next week i believe.

After then, i will definitely bulk. No more bullshit, if you guys actually think im skinny i will bulk up as much as possible. Just another week or so on this cut and i will for sure bulk up.

So lets get some stuff down about bulking. I need some good explaining about it, advantages, disadvantages, what i cna expect, what it will do for the amount of weight i can lift,how long to see results, the basic shit etc etc.

I will also post my diet in a week or so and want you guys to critique or so i can have it as a bulking diet. I will also probably start taking the Mutant Mass again.

Is that okay with everyone? I am taking advice as much as fucking possible, about everything you guys say other than bulking. But in a week or so i will bulk. I will do a bulking phase for however long i am suppose to (hopefully you guys can help me with that) and i am not sure, but after you bulk do you normally do a cutting phase? Or just keep on bulking?

Now does that sound like a gameplan?

im not attacking you im trying to be straight with you...

one more week on this cut? whats the point it wont make a visible differance.

if you have no faith in us and in yourself that bulking wont make u fat then there is nothing anyone can do.

bulking is simple, you eat excess calories, get bigger and stronger. simple

protein - made up of amino acids, these are the building blocks of new muscle mass

carbs - fuels your workouts and gives you the energy to lift heavy ass weight, also produces insulin which is a hyper anabolic hormone and post workout will help drive nutrients into your hungry muscles. Also carbs will help draw water into your muscles making them look fuller

fats - increased testosterone, lubricates joints, gets stored for later energy use, healthy fats can help loose excess fat, high in calories

as you can guess you need alot of each of those for a good bulking diet but you also need fruits, vegetables and alot of water.

 

[ark94]

Thanks extra, explained some of it =D

Now i am wondering a few things. I was hesistant to bulking because first, i go to highschool. . . im not really able to cook a fucking chicken as a snack haha so thats why i need help with convenient snacks when i start my bulk (like i said in a week or so). Also, i can't, and don't want any snacks with sugar in it so it might be a problem.

Next, can someone explain to me, when bulking you are eating a shit load more right. If your having a lot of fats, more calories etc, and you are doing a workout like me (3x5) and only workout M,W,F what do you do on T,TH,S,Su . . . because basically you are eating and eating but would that not turn to fat? Like i know you guys say no, i believe you just why would it not? Is it clean calories or what. . .

Also, what sort of things could i do on an off day, and do you eat as much on off days?

I'm asking this in advance so i can prep myself, and get all the information possible and learn things before i actually start a bulking phase.

Edit :

Oh forgot to ask this, does that mean if im eating a shit load more during a bulk i will lift more weight? Or the weight won't be much different?

 

[ark94]

If you could reply to my post before this, then reply to this that would be great.

Basically i forgot to put down my log for today =D

Did what i said i was going to do.

Squat - 85lb.
- Question about my squat. When i was doing my squat, i thought on some reps my form was fucking awesome, and some it sucked.

Basically, when i squat my knees seem to go in, i try hard to keep them out but its a little bit of a balance issue. Should i right now try a wider grip to help with the squat? Instead of such a fucking narrow grip? hahah

Second - some reps when i squatted i thought i had excellent form, i came up easily and it felt like no weight at all. However, i always have a problem sometime i go to slow, or to fast and then i get stalled at the bottom and struggle to get up because i don't have that sort of bounce or tension release im suppose to that Rippetoe talks about in his book.
Any way to help with that? Help fix it so i can have a good amount of momentum coming up instead of basically stopping at the bottom and using all my force to come up. . .

Military Press - 65lb

Nothing much to say, went great. . atleast i think haha

Bent Row - 90lb

Same as military press. Form is a bit off sometimes but its coming.

 

[Tblock1]

Thanks extra, explained some of it =D

Now i am wondering a few things. I was hesistant to bulking because first, i go to highschool. . . im not really able to cook a fucking chicken as a snack haha so thats why i need help with convenient snacks when i start my bulk (like i said in a week or so). Also, i can't, and don't want any snacks with sugar in it so it might be a problem.

Next, can someone explain to me, when bulking you are eating a shit load more right. If your having a lot of fats, more calories etc, and you are doing a workout like me (3x5) and only workout M,W,F what do you do on T,TH,S,Su . . . because basically you are eating and eating but would that not turn to fat? Like i know you guys say no, i believe you just why would it not? Is it clean calories or what. . .

Also, what sort of things could i do on an off day, and do you eat as much on off days?

I'm asking this in advance so i can prep myself, and get all the information possible and learn things before i actually start a bulking phase.

Edit :

Oh forgot to ask this, does that mean if im eating a shit load more during a bulk i will lift more weight? Or the weight won't be much different?

Your strength should shoot up while bulking...you will gain a little fat but it is completely healthy and normal to gain a little. What are your weight and height at again right now?

 

[ExtraMile]

build up to eating like this and see what happens to you, if you get fat then we can change it to more of a clean bulk:

as you can see the meals in the middle of the day are not cooked so you can eat them at school.

breakfast -
4 whole large eggs eggs
2 slices toast (wholemeal)
1 glass of milk

snack -
1 apple
1 glass of milk

lunch (at school)
4 slices of wholemeal bread made into two PB&J sandwiches
200-250g of cottage cheese (add salsa into this if you like or something else to flavour)

snack -
1 banana
glass of milk

After school/pre workout -
50-75g of brown rice
175-225g of skinless boneless chicken breast

Post workout -
whey shake
some sugary food here

post workout meal -
meat and a type of rice, potatoe, bread or some other carb

pre bed -
1 glass of milk
nuts

each glass of milk should be about 400ml, that will provide 19g of carbs, 15g of protein and 16g of fat.

try to fit in two servings of veggies throughout the day too, you could get some raw peppers or carrots to eat with your lunch at school

 

[ark94]

Alright thanks for the help so far. I still am going to be starting in about a week or so (reason being I turn 16, and ill a bulk after I turn 16 with results being posted etc etc)

So, I guess I want to ask this question. When im going to bulk, how long do I bulk for, and how much weight will be put on? I really don’t care about teh scale, im just wondering in curiosity. Will I be 200? Or like only 180? What?

If I put on that much, I really just am wondering, I don’t care just all curiosity would be my bench go up to 150? Or w/e. . .


Okay, now onto EM’s post. I appreciate the diet you posted for a bulk. But I would really like to know if when I post my current diet you could critique that and help me out. Because a few things I can spot out right now that I can’t eat. . . at school.

1. PB&J not possible (too much sugar, and too sweet even in the natural ones)
2. Banana’s (too much sugar in it, no joke)
3. Pre-workout (chicken is not possible, I take a city bus right to the gym after school)
4. Post workout (I can have a pwo shake, not anything sugary though)
5. Breakfast would be really hard. But I think I have a good breakfast that could be critiqued when I put my diet up.

Like I said im not doing it right now, ill be doing it later. But I want to get all the info first.


So another question I come with. Mutant Mass . Great drink, helps with convenience, and good amount of calories, and protein. Check out the stats and let me know If I can take it before a workout (about an hour) and in the morning. (so a total of 4 scoops in a day)

Mutant Mass Stats (Per 2 scoops)

Calories - 530
Fat – 9g
Saturated – 5g
Trans – 0.1g
Cholesterol – 25mg
Sodium – 160mg
Potassium – 820mg
Carbohydrate – 88g


Also, I understand why you guys have been telling me to bulk. Baically since I started this cut, I haven’t seen much gains in weight or in muscle mass or even weight. I was gaining pretty damn good when I was bulking, jumped close to 13pounds in under a month, now im just stalled at my current weight.

 

[ExtraMile]

too much sugar why cant you eat sugar? are you diabetic? this is the only reason i can possibly think of that would make you bitch about too much sugar...

if your going to make up excuses why you cant eat the foods that are going to make you big then why dont you just take up pilates now.

nobody can tell you how much you will gain, no you wont be 200, im guessing you weight around a buck 10 right now. If your gaining 2lbs a week thats decent, but everyone is differant and if your an ecto that will be less.

in all honestly i dont give a fuck about your mutant mass and i especially couldnt give a fuck how much pottassium and sodium is in it. That shit wont help you anywere near as much as eggs, chicken, steak, oats, milk, sweet potatoes, white potatoes, brown rice, peanut butter, fast food, fish and nuts will.

how is chicken not possible just because you take a bus? put a cooler in your school bad and eat cold chicken while your on the city bus! i eat cold chicken every day at school.

"breakfast would be really hard" what so you have been expecting this to be easy? if this was easy then everyone would look good and everyone would be strong

 

[ark94]

too much sugar why cant you eat sugar? are you diabetic? this is the only reason i can possibly think of that would make you bitch about too much sugar...

if your going to make up excuses why you cant eat the foods that are going to make you big then why dont you just take up pilates now.

nobody can tell you how much you will gain, no you wont be 200, im guessing you weight around a buck 10 right now. If your gaining 2lbs a week thats decent, but everyone is differant and if your an ecto that will be less.

in all honestly i dont give a fuck about your mutant mass and i especially couldnt give a fuck how much pottassium and sodium is in it. That shit wont help you anywere near as much as eggs, chicken, steak, oats, milk, sweet potatoes, white potatoes, brown rice, peanut butter, fast food, fish and nuts will.

how is chicken not possible just because you take a bus? put a cooler in your school bad and eat cold chicken while your on the city bus! i eat cold chicken every day at school.

"breakfast would be really hard" what so you have been expecting this to be easy? if this was easy then everyone would look good and everyone would be strong

Uhh okay, first i know its going to be hard im going to do it anyways. Just trying to see if you suggest anything else but fucking obviously not.

Second, i will try and get some chicken in, its hard because my parents don't buy much chicken so i would try and get them to adjust to buying more.

And sugar, im not having any sugar. Nothing but sugar from some fruits. You can definately get big without sugar. . . i really don't see how sugar helps.

Im not making any excuses at all, im goin to fucking try and eat everything i can. Its hard to get up 6:30 a.m and have to leave for a bus at 7:40 and get everything ready and make eggs and eat them. Thats why i am trying to see if there is anything else that is convenient, i know solids are a fuck load better, im not stupid but things like protein shakes, mutant mass, weight gainers shit like that was made for a purpose for convenience. Not everyone stays at home, or works and is able to make themselves these dinners or lunches. I am looking for convenience, and its hard to eat during school other than lunch because our school fucking sucks, there a gay strict policy of no eating during classes because people are very allergic. . .So they don't even allow you to have anything other than water or milk either.

Maybe someone can help with other options also. Like could i have pork, or beef instead of chicken or examples like that.

 

[Tblock1]

No wonder why you lifts are so weak if you are not willing to eat sugar. All sugar is is an energy source, without sugar you wouldn't be able to do anything. Your blood sugar levels would drop and you wouldn't even be able to exercise. And dude I have to take the bus at 6:15 in the monring and I am able to eat a fairly big breakfast (although that is my weakest meal right now). Dude just follow the diet EM posted (although I eat quite a bit more than that even) and you will make great gains. If I can make the bus by 6:15 in the morning and take a 40 minute bus ride then catch anohter bus then walk aways to get to school and STILL eat breakfast, you can do it too.

 

[ark94]

No wonder why you lifts are so weak if you are not willing to eat sugar. All sugar is is an energy source, without sugar you wouldn't be able to do anything. Your blood sugar levels would drop and you wouldn't even be able to exercise. And dude I have to take the bus at 6:15 in the monring and I am able to eat a fairly big breakfast (although that is my weakest meal right now). Dude just follow the diet EM posted (although I eat quite a bit more than that even) and you will make great gains. If I can make the bus by 6:15 in the morning and take a 40 minute bus ride then catch anohter bus then walk aways to get to school and STILL eat breakfast, you can do it too.

Yeah hopefully i can. Lately for the last week to 2 weeks i have been trying to train my body to get adapted to waking up early. So far i have been able to and make myself a can of tuna or 2 can's of tuna for lunch, or a few eggs mashed for lunch. I will definetely be trying to make my own breakfast.

As far as sugar, man it sounds gay and you may not even believe me, but i have never had a pop, or anything like chocolate nothing junk in 2 years. My acne isn't all that bad, but any. . . i mean ANY bit of sugar fucks with me.

Basically if you were to look at my sugar intake in a day, all the sugar i have (only natural, no normal sugars found in pop and chocolates etc) would be from my 1 to 2 cups of fruit, and maybe my protein shake. I do not eat any other sugars. I was having banana's for a bit, but they fuck me up, so i stopped them. Only thing is apple's i can have. I also don't drink any juices, not even any natural orange juice non of that junk.

So sugar is out of the question, my blood sugar levels may be low, no fucking clue maybe sometimes thats why im extremely bummed out but i don't mind i can still do things. Sure my lifts may be more... but i can't get any sugar into me. So any suggestion based around this?

 

[ExtraMile]

I was fully expecting you to say u don't want to eat sugar cause it will make you fat

Drink milk through your classes

buy a big batch of chicken on Saturday for the rest of the week, every week

get up 10mins earlier and cook some eggs

eat your damn fruit because a) it's good for you b) sugAr in fruit isn't fast digesting so you won't get any fatter than if you ate brown rice and c) because of all the reasons I already explained why you need slot of carbs

if you can't have banana. Have whatever fruit your can at those times in the day but there are other foods in that diet plan that contain slot of sugar And u didn't moan about them...

How exactly does sugar fuck u up?

 

[ark94]

I was fully expecting you to say u don't want to eat sugar cause it will make you fat

Drink milk through your classes

buy a big batch of chicken on Saturday for the rest of the week, every week

get up 10mins earlier and cook some eggs

eat your damn fruit because a) it's good for you b) sugAr in fruit isn't fast digesting so you won't get any fatter than if you ate brown rice and c) because of all the reasons I already explained why you need slot of carbs

if you can't have banana. Have whatever fruit your can at those times in the day but there are other foods in that diet plan that contain slot of sugar And u didn't moan about them...

How exactly does sugar fuck u up?

Haha you thought i didn't want sugar cause it makes me fat =D
Actually i don't care about weight now, but i can't have sugar cause my skin is extremely reactant to it. So no sugar for me, i will have 2 apples a day then.

Not sure what else i want to ask. But i think of something later.

 

[ExtraMile]

blueberries are good they are low in sugar and high in antioxidants.

 

[ark94]

Alright i have blueberries at home all the time, so no problem there. Guess sorted that out with Apple in the morning snack and blueberries afternoon snack.




Alright, lets get this log going.

Workout A of Rippetoe's 3x5 Today


Squats - Did 85lb. Now i have a few questions. Some reps i did, i thought i had fucking awesome form. But im not sure till i record. Now my question is, when i squat my left foot/leg, and only my left side gets off balance a lot. The foot and leg and tends to come in instead of going out. And sometimes my weight is shifted onto the inside of my left foot so im sort of leaning. How can i fix this? My buddy helped me out with it a little, he mentioned that when i held the bar from the lift off the rack it was off center weight.So some times when i fixed that, it really helped. I have a feeling some reps i do im not going low enough, but like i said i have to record.



Bench Press - Finally made my way up to 135lb. Pretty proud of myself, even though its nothing to you guys hahah. I did the first 2 sets fine, 3rd set fine up until the 4th rep i had trouble, then the 5th rep trouble. Other than that i got it right down to my chest like normal, and back up so it was pretty damn great.

Deadlift - I think my form is pretty good in it. I know i have to fix something up, not sure what yet but i jumped up to 135lb. From 115lb last workout. Could do the 135lb pretty good, and felt good also. I always wonder, i never do more than 1 set since Rippetoe's workout doesn't say do it more than once. But is 2 sets by any chance okay? just wondering.

oh and fuck, sitting here i just forgot to do my hypers. One thing i forgot today =( very unpleased with myself but ill do them on monday.

 

[ark94]

Any idea on my knee problem? May it be because of my stance? Or that the bar is off center balance and one side would tip down and one side would be up?

 

[ark94]

Suggestions on the knee? tomorrow is workout B so going to be squatting again... i don't want to bust anything in my leg, trying to play it safe.

 

[ark94]

Anybody want to comment on the above posts?

Second question, is it okay to do say:

Week 1: Workout A,B,A
Week 2: Workout A,B,A
Week 3: Workout B,A,B
Week 4: Workout A,B,A


OR


Week 1: Workout A,B,A
Week 2: Workout B,A,B
Week 3: Workout A,B,A
Week 4: Workout B,A,B

Should i always alternate? Or if i am looking to focus more on my back and chest in benching and deadlifts is it fine to do if that way? I have been alternating each week like the second example, but im just wondering if i want to focus on my back and chest could i do it like the first one i posted.

 

[JDid23]

alternate each workout so it's

ABA
BAB
ABA
BAB


no need to prioritize day A over day B- rows are hitting your back and military is hitting your chest a bit.

you're thinking too hard- you have the book.. follow the program and lift!

 

[ark94]

Workout B of 3x5 - Monday February 15th, 2010

Squats - 90lb. I still have the troubles with balance only on my left foot. Tried fixing it during my squats, sometimes worked. Mainly i guess where i lift the bar because it is off balance. It went well i guess, some reps were great some sucked. I felt it hit my chest alot after i was done the squats. I tryed to keep everything tightened, like my back and chest and abs, and it really hit my chest i thought. Atleast that was where i felt it.

Military Presses - 70lb Nothing really to say. I can really feel this in my shoulders, and it feels good. My form now is good im guessing, getting some specific details down during the lift so its still a work in progress.

Bent Rows - 95lb Basically felt good. I actually felt it quite a bit in the traps today. Was pretty hard by the 3rd set, but it still went well.

 

[JDid23]

Sounds like you're getting the gang of it. Good shit! Rows are gonna hit your traps pretty good. What seems to be the problem with your left foot? Maybe a vid would help. It's a work in progress man just focus on what you do right on the good reps and really focus on how it helps during each and every rep

 

[ExtraMile]

just keep squatting some of these problems you will just self teach yourself to get rid of, everyone will squat slightly differantly and it will take u some time to find your best positioning and stuff, investigate with stance and angle of your feet.

I read a good way to test where you should place when you squat is to do a vertical jump as high as you can and you should squat with your feet in the stance and positioning of how you land from the jump. Does that make sense?

 

[JDid23]

go for 95 lbs next workout! kill it

 

[ark94]

This is just for me to keep track. NO real questions to ask right now, had a busy weekend with stuff and week so i really couldn't post much on here. Just want to keep track of weights.

Wednesday, February 17th, 2010 - Workout A

Squat - 95lb

Bench - 135lb

Deadlift - 145lb


Friday, February 19th, 2010 - Workout B

Squat - 95lb

Military Press - 75lb

Bent Row - 100lb


Tomorrow is workout A or the 3x5. Plan on getting 140lb Bench, 150 or 155lb Deadlift, and 100lb Squat.

 

[JDid23]

This is just for me to keep track. NO real questions to ask right now, had a busy weekend with stuff and week so i really couldn't post much on here. Just want to keep track of weights.

Wednesday, February 17th, 2010 - Workout A

Squat - 95lb

Bench - 135lb

Deadlift - 145lb


Friday, February 19th, 2010 - Workout B

Squat - 95lb

Military Press - 75lb

Bent Row - 100lb


Tomorrow is workout A or the 3x5. Plan on getting 140lb Bench, 150 or 155lb Deadlift, and 100lb Squat.

Great Work bro!!! your bench is almost higher than mine

keep it up

 

[ark94]

Great Work bro!!! your bench is almost higher than mine

keep it up

Thanks man, i like my bench going up, i just want my squat going up though. Fuck it is so low =(

But good news, im starting my bulk soon!!! Probably end of this week, and i can\t wait. Right now im just sort of working my appetite up to it. So im starting what im suppose to be eating, but in less amount. Like instead of having 4 eggs in the morning, im starting with 2 each day, then 3 then 4 =D

 

[ark94]

So it was a great workout today, still working on my squat like normal, everything else seems to be fine, i have a feeling my deadlift form is off a little bit, but i will have to get a video up sometime soon. I am trying to aim for Friday to get a video up of my Squat and Dead lift.

Monday, February 22nd, 2010 - Workout A Rippetoe's 3x5

Squat - 100lb Have a little story about this

Bench - 140lb

Deadlift - 155lb

So my Squat i thought the form was pretty good, my knees are going a bit past my toes, and my back i would hope seems to be fine, it all depends on the video now. Basically the "trainer| that works at the Y i go to was a pain in the ass. He is this guy, probably in his late 20's and you would not even GUESS that he was a trainer, let alone lifts weights,definetely looks like an accountant type guy whatnot.
So i am squatting, and going below parallel (guy has never heard of olympic style squats) so he comes over and tells me to keep my knees parallel to my toes. Like my toes pointing FORWARD, and everything parallel and to sit back as far as i would in a chair then come back up. I tell him im doing this style of squats etc, and he rambles on about how its not safe and i can hurt my knees, and i shouldn't be squatting in my socks because its bad for my feet. Wasted like 10minutes of my time, and he was a complete idiot, atleast thats what i think.

So basically thats my schpele for today, don't have much to say about my lifts.

 

[ExtraMile]

Next time just cut his sentance short and say " sorry sir but I didn't ask for your advice and I'm pushed for time so I don't really have time to talk about lifting"

don't let assholes ruin your workout bro

 

[JDid23]

So it was a great workout today, still working on my squat like normal, everything else seems to be fine, i have a feeling my deadlift form is off a little bit, but i will have to get a video up sometime soon. I am trying to aim for Friday to get a video up of my Squat and Dead lift.

Monday, February 22nd, 2010 - Workout A Rippetoe's 3x5

Squat - 100lb Have a little story about this

Bench - 140lb

Deadlift - 155lb

So my Squat i thought the form was pretty good, my knees are going a bit past my toes, and my back i would hope seems to be fine, it all depends on the video now. Basically the "trainer| that works at the Y i go to was a pain in the ass. He is this guy, probably in his late 20's and you would not even GUESS that he was a trainer, let alone lifts weights,definetely looks like an accountant type guy whatnot.
So i am squatting, and going below parallel (guy has never heard of olympic style squats) so he comes over and tells me to keep my knees parallel to my toes. Like my toes pointing FORWARD, and everything parallel and to sit back as far as i would in a chair then come back up. I tell him im doing this style of squats etc, and he rambles on about how its not safe and i can hurt my knees, and i shouldn't be squatting in my socks because its bad for my feet. Wasted like 10minutes of my time, and he was a complete idiot, atleast thats what i think.

So basically thats my schpele for today, don't have much to say about my lifts.

I have had a few encounters with trainers @ my local YMCA too dude. When i started lifting, the trainer told me that i couldn't squat below parallel because i would hurt my knees. Then, once i started squatting his way it was so easy and i could use a lot of weight for me (185x5 easy in my first month)- i fucked my quad this way. Then, when it felt better and i started squatting again he approached me and he got an earful because he told me in a very nasty way that he already taught me how to do the squats. I said something like "Look Dave, I appreciate you trying to help me, but the last time I squat only to parallel i hurt my quad and it put me out of soccer training for 3 weeks. Squatting deep is better for your knees becuase it activates your glutes and hips and also puts your knees in a better range of motion. Do you even squat? How did you first learn about this myth? Every big time lifter i talk to squats deep and they see better results because of it. My friend Jake who trains with you says he never does squats and deadlifts and he wants to build muscle. I am just wondering why you left these two lifts out of his routine when they are two of the most effective at building muscle. He said something like "well, Jake and I have goals that he wants to meet, and it doesn't pertain to you. I am telling you KID (very degrading), don't squat deep or you will regret it". I said, "The next time you offer to help me, please keep in mind that you already contributed to getting me injured once".

Guys a complete douche. Just because he ran a marathon he thinks he knows how to lift. He has my friend doing cable rows as the stable of his back workout and smith bench as his chest workout.. Hell, he even added smith machine squats to my friends workout after that lol

Sorry that was my rant haha

Keep doing what you're doing man.. and get the vids if you can. Your progress has been great so far. Once you know your form is good i think you should make some goals for yourself! He was correct about sitting back as far as you can, just make sure you go deeper.

As far as squatting in socks go, i was planning on trying that. If anything, it should strengthen your foot for having to help support a heavy weight? Maybe someone else can chime in on this.

 

[ark94]

Again another GREATTTTT workout on Wednesday, will tell you why in the post.

Wednesday, February 24th, 2010 - Workout B Rippetoe's 3x5

Squat - 105 lb

Military Presses - 75lb (started 2 sets of 80lb, but ended with last set of 75lb)

Bent Row - 105lb

Alright, so my workout went just great. I know Monday, i had the incident with the trainer at the gym.

Wednesday, probably best workout of my life =D only because there was a guy there, maybe late 20's to early 30's and he knows who the fuck rippetoe is =D ONLY person in the gym other than my that knows who rippetoe is. So him and I got on some long conversations, on and off in between sets. Was a really nice guy, he has been lifting on Rippetoe's 3x5 at first, then 5x5, not sure what he is doing now, i think the 5x5 but for 4years seriously he said. So, he helped me a SHIT load with my squats, and my military press. That is why on military i had to lower the weight.

Squats, he watched me squat and helped me and gave me a few pointers. He told me that not everyone can go too far down because they round if they go too far, so you have to find your spot but still go past parallel and go as close to then ground as possible, but not to far if you do not want your back to round. Second, he mentioned the way i set the bar on my back isn't the best because my traps are squished somewhat, and my shoulders aren't tensed up. When i did that i thought my squats went a shit load better.

Military Presses, when he noticed what i was doing, it became a lot harder. I wasn't resting the bar on my shoulders and keeping my elbows PROPERLY out. i was putting my elbows out, but my chest wasn't up nor was my shoulders and elbows. Then he told me to make sure the elbows go a bit behind the bar, or close to parallel forget what it was, and to lift and not go SOOO far back because he said it was throwing me off balance (which it was).

Bent Rows he said was fine, so im not really worried about it.

So i got a lot of good pointers, and my lifts on squat should improve =D

 

[ark94]

Friday, February 26th, 2010 - Workout A Rippetoe's 3x5

Squat - 110 lb.

Bench - 115 lb.

Deadlift - 160 lb.

Alright, soooo long post i think. a fucking awesome workout, may wonder why as my bench has dropped so much.

Basically here is how it goes. Same guy that was there on Wednesday, there today also. Just a great guy, helped me SIGNIFICANTLY with ALL my lifts. I will start off with my squats, then Bench Press.

So Squats, they have improved a lot, and i can't definately do a lot more but now i have to work on my proper form. So i was hold the bar WAYYYYY to low, so now its right up on my traps or so, and it feels like nothing. My first 2 sets were weird, because i was NOT tight at all at the bottom of the squat. So it was quite a big problem with my breath, but also i was trying to stay straight but apparently i can have a little of a lean in my squat, but the bar has to stay CENTER of gravity to make the squat really work, which i did not know much about. And that has been my problem, its not center of gravity, so it makes it hard to get up out of the problem which he mentioned. basically when i properly put the bar on my traps, tighented up, held my breath properly, my form was significantly better and the weight was ACTUALLY somewhat heavy, not a shit load but somewhat still hard though. So i have been learning a lot, he has helped me quite a bit with my squat form, basically because he was working in so he just watched me.

Bench Press, yeah it went down a shit load. I tried 145, and i struggled, but i had him spot me. And helped me AGAIN with my shitty form. It wasn't all that bad, its just i was setting up wrong, and my chest was collapsing when i came down, and i was coming down WAYYY to fast and not exploding up. So, he showed, and taught me a lot of stuff that will help me with my bench. Basically to set up, i have to lay down flat, put my feet flat and somewhat closer to me, then put off the bar, KEEPING my feet flat, and my butt on the bench which will help the arch on my back. Then he showed me that i need to pinch my shoulders together, so that im just arched on my back, and my butt and shoulders are the only thing touching my bench so that i don't collapse. Also i needed to breath better because i was collapsing when i got down, so my breathing is better now. On top of that, i was dropping the bar like extremely fast, so i have been lowering it SLOW then exploding up, or trying to.

Next, on my bench, i WILL start doing this to help me with my form. I go down niceeee and slowly, then pause a second just above my chest, or whatever just pause for ONE SECOND then explode up. That would help me with my strength extremely, and my form so when i go back to touch and go it will be perfect.

Same as the above, he said if i wanted to, don't have to but if i want to that i could pause a second in the bottom of my squat, then come back up. Not sure, i may try a set with a pause, just to help strengthen my form and see if i want to continue with pausing in my squat on monday. but FOR SURE i will be pausing in my bench, it helps a lot.

Deadlift, nothing much to say, i really would like him to check it out except he was done his workout when i go to deadlifting, don't mind much but my form seems good i think.

 

[JDid23]

that's great dude!!!! occasionally there are some guys like him who come to the YMCA..

sounds like you're getting much stronger! His advice about bench is spot on.. Keeping your heels on the floor helps to generate power through your heels. Keep doing it to your squat. Squatting with a 45 on each side will feel great in a few workouts!

 

[ark94]

that's great dude!!!! occasionally there are some guys like him who come to the YMCA..

sounds like you're getting much stronger! His advice about bench is spot on.. Keeping your heels on the floor helps to generate power through your heels. Keep doing it to your squat. Squatting with a 45 on each side will feel great in a few workouts!

Hahah i hopeeee so.

Aside from that, we got on a conversation about squatting, and benching comparisons =D
Was interesting, he knows his stuff. I learned that my bench doesn't go up quick (given), but my squat can go up 5lb a week. He told me that my legs, back etc are MAJOR muscles, big muscles that do not depend on your age, and body growth. HOWEVER your shoulders are a smaller muscle. Which is why your squat won't go up as quick as squats, because it improves with age, also training but the older you get, the bigger those muscles get, which the more i should be able to lift. That is pretty interesting, so i learned that little bit.

ANYWAYS, i cannot wait to start my bulk. just soo anxious. Starting officially on Monday =D

 

[ark94]

Is it cool to be doing the 1 second pause? i may even try it for squats since it would help my form. That fine to put in?

 

[ExtraMile]

if your gonna pause then pause with the bar touching your chest, not 1 inch above like he told you

 

[ark94]

if your gonna pause then pause with the bar touching your chest, not 1 inch above like he told you

yeah he said on his chest, i was sort of typed it wrong. He said to pause right on my chest, then explode up, so i can get into that form.

Is it cool to do it in the squats? ofc its going to be with lighter weights, but im not sure if i should do that. any insight on this?

 

[JDid23]

yeah he said on his chest, i was sort of typed it wrong. He said to pause right on my chest, then explode up, so i can get into that form.

Is it cool to do it in the squats? ofc its going to be with lighter weights, but im not sure if i should do that. any insight on this?

at this point in your training, i wouldn't make it a priority to stop in the hole for 1 second.. I would make it more of a priority to add weight to the bar while keeping good form doing a regular squat- just think about form, not such a minor detail like pausing. Imo the same goes for bench, but if you're adamant about it then by all means do it as it's not as big of a deal as with the squat. .. At this point you shouldn't be using any sort of techniques, especially on your squat since you just got your form down. you should just try to lift the weight the way it's supposed to be lifted.

I also don't want to sound like a douche, but i want to let you know that a lot of people know about squats and deadlifts. However, just because they know of the lifts (and i see this with 90% of the people at my gym who do them) it doesn't mean they know how to do them. Just keep this in mind when talking to this guy at your gym as i made the mistake of listening to some guys who do squats and deadlifts because i thought they were amazing when i was starting out as they've actually heard of the lifts (still a beginner like you though )

This guy does sound pretty legit for now though.. i would confirm here before you listen to him 100% though

 

[ExtraMile]

yeah he said on his chest, i was sort of typed it wrong. He said to pause right on my chest, then explode up, so i can get into that form.

Is it cool to do it in the squats? ofc its going to be with lighter weights, but im not sure if i should do that. any insight on this?

do you really want to lower your squat even more and use even less weight?

 

[ark94]

do you really want to lower your squat even more and use even less weight?

lmaoo nah man, i really don't. i won't do it on squats, but i will on bench, maybe just for 2 weeks. Then get back into the regular form.

So i am starting my bulk tomorrow. Going out to the grocery right now to stock up on food for the next week i believe. Not much to ask right now, but i may have some questions when i get back.

 

[ExtraMile]

lmaoo nah man, i really don't. i won't do it on squats, but i will on bench, maybe just for 2 weeks. Then get back into the regular form.

So i am starting my bulk tomorrow. Going out to the grocery right now to stock up on food for the next week i believe. Not much to ask right now, but i may have some questions when i get back.

no, just choose one form and stick with it

 

[JDid23]

no, just choose one form and stick with it

this... and don't pause imo

you're trying to make things too complicated.. just do it the way it's supposed to be done man.