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Health & Fitness
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Old 10-24-2012, 11:44 AM   #21
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hold it on the shoulders in the clean position.
ok. ill try that out... im suppose to be doing a superset today but **** that. i think i'll just do the normal sets.

and honestly the schedules my buddy gives me are never set in stone when i actually workout. it really just helps me stay on track but i change things up sometimes when i actually get to the gym...so if you guys have any suggestions let me know.
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Old 10-24-2012, 11:50 AM   #22
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Pics of you shirtless!
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edit: if you havent seen the recent pic thread this is how i looked before i left for afghanistan

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Old 10-24-2012, 11:54 AM   #23
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ok. ill try that out... im suppose to be doing a superset today but **** that. i think i'll just do the normal sets.

and honestly the schedules my buddy gives me are never set in stone when i actually workout. it really just helps me stay on track but i change things up sometimes when i actually get to the gym...so if you guys have any suggestions let me know.
if you're lifting weights and eating right consistently you'll see results. I think a lot of people get way too caught up in what workouts to do. Just stick with it and be patient like I said and you will progress.
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Old 10-24-2012, 12:04 PM   #24
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if you're lifting weights and eating right consistently you'll see results. I think a lot of people get way too caught up in what workouts to do. Just stick with it and be patient like I said and you will progress.

True, BUT some approaches are MUCH better than others for achieving significant progress. There are plenty of people who work out and eat right, but never achieve any appreciable gains. It's evident by the gym population. I'm sure that we've all seen "that guy" who is regularly in the gym and who has a decent handle on the form of the movements that he is performing, but their body (..nor the amount that they are able to lift) never changes.......year after year after year!

Orisu, I personally don't front squat AND back squat during the same workout, but then again, I'm lifting much heavier than you are (..and I'm sure that our goals differ).

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Old 10-24-2012, 12:07 PM   #25
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True, BUT some approaches are MUCH better than others for achieving significant progress. There are plenty of people who work out and eat right, but never achieve any appreciable gains.

Orisu, I personally don't front squat AND back squat during the same workout, but then again, I'm lifting much heavier than you are (..and I'm sure that our goals differ).
i think what my friend is trying to do is get me comfortable/familiar with all these workouts ive never done. once i start lifting with him it will all change. right now im squating about 185x3x8. im not sure what my max is though.
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Old 10-24-2012, 12:08 PM   #26
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if you're lifting weights and eating right consistently you'll see results. I think a lot of people get way too caught up in what workouts to do. Just stick with it and be patient like I said and you will progress.
the issue with constantly changing up your workouts is that you lose the ability to track and monitor progress. If you follow a good routine for 10 weeks, you can consistently monitor your ability to complete more reps and ultimately go up in weight as you progress throughout the weeks.

While it's true that the body can become adapted to a specific training program and that some randomness thrown in can be beneficial, a deadlift will always be a deadlift for example. If you are being intense and eating enough, you should always see progression in strength, and when progress stagnates a de-load (less weight) workout for a week or two is usually more effective than a complete routine change.
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Old 10-24-2012, 12:09 PM   #27
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Is that front squat # or back squat #?
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Old 10-24-2012, 12:15 PM   #28
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the issue with constantly changing up your workouts is that you lose the ability to track and monitor progress. If you follow a good routine for 10 weeks, you can consistently monitor your ability to complete more reps and ultimately go up in weight as you progress throughout the weeks.

While it's true that the body can become adapted to a specific training program and that some randomness thrown in can be beneficial, a deadlift will always be a deadlift for example. If you are being intense and eating enough, you should always see progression in strength, and when progress stagnates a de-load (less weight) workout for a week or two is usually more effective than a complete routine change.
last week was kinda my de-load week since i took a week off traveling home. i have seen much progress though from when i started to now. i didnt drink for 2 months while i was gone so that helped a lot with results. right now im gonna try and not drink till i go to hawaii on Nov. 2nd. im gonna lift extra hard till then and switch up the routine since ill be working night shift when i return.

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Is that front squat # or back squat #?
back squat...ive never done front squats
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Old 10-24-2012, 12:16 PM   #29
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Why are you still running a mile before lifting? Do that after.
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Old 10-24-2012, 12:19 PM   #30
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Why are you still running a mile before lifting? Do that after.
its just more comfortable to run before and get my body loose before i lift. since im doing legs today ill probably feel burnt out after and wont have the energy to do so...but im always up to try new things so maybe ill do a half mile beginning and TRY to run after.
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Old 10-24-2012, 12:24 PM   #31
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True, BUT some approaches are MUCH better than others for achieving significant progress. There are plenty of people who work out and eat right, but never achieve any appreciable gains. It's evident by the gym population. I'm sure that we've all seen "that guy" who is regularly in the gym and who has a decent handle on the form of the movements that he is performing, but their body (..nor the amount that they are able to lift) never changes.......year after year after year!

Orisu, I personally don't front squat AND back squat during the same workout, but then again, I'm lifting much heavier than you are (..and I'm sure that our goals differ).
Sorry i should have said good program. But to me those people never push themselves. They do the bare minimum and expect results.
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Old 10-24-2012, 12:26 PM   #32
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...and when progress stagnates a de-load (less weight) workout for a week or two is usually more effective than a complete routine change.
I tend to agree here. My pull-up progression is a perfect example (..although it's somewhat of an inverse example). Previously I could perform about 20-22-ish strict body weight pull-ups - fresh - before I'd burn out. I stopped making significant progress and stalled in the low 20's. I started performing weighted pull-ups - progressing from a 25 lb. plate up to a 45 lb. plate (...4 sets x 8 reps) - when I began this new split on Labor Day (..thanks again Glight! My progress in just under 2 months has been nothing short of fantastic). Last night...after all of the dead-lifting and benching, I jumped on the bar to assess my body weight pull-up numbers. I pulled 27! 27 pull-ups taxed, so I'm sure that my "fresh" number is now well into the 30's. Talk about one hell of an increase. I'll be back on the weighted pull-ups next week.


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its just more comfortable to run before and get my body loose before i lift. since im doing legs today ill probably feel burnt out after and wont have the energy to do so...but im always up to try new things so maybe ill do a half mile beginning and TRY to run after.
Why not just pedal on a bike for 10 minutes on low resistance? It requires much less energy and will accomplish the same thing. Running before you do legs? Uhhhhh!!??!

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Old 10-24-2012, 12:31 PM   #33
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Sorry i should have said good program. But to me those people never push themselves. They do the bare minimum and expect results.
I'm split (..i.e..I agree and disagree)! I've seen people who are working pretty hard, but they aren't doing the lifts that are going to significantly impact their bodies nor their strength.

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Old 10-24-2012, 12:52 PM   #34
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its just more comfortable to run before and get my body loose before i lift. since im doing legs today ill probably feel burnt out after and wont have the energy to do so...but im always up to try new things so maybe ill do a half mile beginning and TRY to run after.
Some dynamic stretching and a proper warm up is a much better technique imo to get you ready for your working sets.

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I tend to agree here. My pull-up progression is a perfect example (..although it's somewhat of an inverse example). Previously I could perform about 20-22-ish strict body weight pull-ups - fresh - before I'd burn out. I stopped making significant progress and stalled in the low 20's. I started performing weighted pull-ups - progressing from a 25 lb. plate up to a 45 lb. plate (...4 sets x 8 reps) - when I began this new split on Labor Day (..thanks again Glight! My progress in just under 2 months has been nothing short of fantastic). Last night...after all of the dead-lifting and benching, I jumped on the bar to assess my body weight pull-up numbers. I pulled 27! 27 pull-ups taxed, so I'm sure that my "fresh" number is now well into the 30's. Talk about one hell of an increase. I'll be back on the weighted pull-ups next week.


Body weight and weighted pull-ups has to be one of my favorite exercises to do. Actually, when I get up in the morning I go through some dynamic stretches and include some body weight exercises that include a quick set of pull-ups.

I only do weighted pull-ups at the gym though as part of my main back workout. Speaking of, I have to remember to order myself yet another belt. I hang some pretty serious weight on there and my current belt has started to rip apart.
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Old 10-24-2012, 12:54 PM   #35
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Why not just pedal on a bike for 10 minutes on low resistance? It requires much less energy and will accomplish the same thing. Running before you do legs? Uhhhhh!!??!
lol i dunno. ive just been trying out different ways. i was doing bike for 10mins the first month but it never felt like enough during my workouts so i started walking/running. running has increased my indurance a lot more than biking, so i just stuck with that. i just started doing squats about 3-4 weeks ago.
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Old 10-24-2012, 01:02 PM   #36
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Some dynamic stretching and a proper warm up is a much better technique imo to get you ready for your working sets.





Body weight and weighted pull-ups has to be one of my favorite exercises to do. Actually, when I get up in the morning I go through some dynamic stretches and include some body weight exercises that include a quick set of pull-ups.
ok. i will try out dynamic stretching today instead of running and run after my workout and see how that effects my lifts.

also for pre workout, should i eat something? i usually dont since my lunch is around 11-12ish and i lift around 3. is that ok?
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Old 10-24-2012, 01:07 PM   #37
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made a big ass salad for lunch

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Old 10-24-2012, 01:15 PM   #38
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also for pre workout, should i eat something? i usually dont since my lunch is around 11-12ish and i lift around 3. is that ok?
I'd eat around 1 or 1:30pm if you lift at 3pm.


...and eat a real meal, NOT a salad! How do you expect to pack on any appreciable muscle eating like that?

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Old 10-24-2012, 01:24 PM   #39
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I'd eat around 1 or 1:30pm if you lift at 3pm.


...and eat a real meal, NOT a salad! How do you expect to pack on any appreciable muscle eating like that?
hey man! theres chicken in there somewhere lol. what would be a good lunch? im not big on breakfast at all since i work at 6am. so lunch is usually my biggest meal throughout the day.

i got a pack of tuna ill wax around 130ish for the gym.
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Old 10-24-2012, 01:42 PM   #40
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hey man! theres chicken in there somewhere lol. what would be a good lunch? im not big on breakfast at all since i work at 6am. so lunch is usually my biggest meal throughout the day.

i got a pack of tuna ill wax around 130ish for the gym.

I saw it.....but where are the carbs? You have to force yourself to eat more. Pack in the calories....pack on the muscle. Nobody with any appreciable muscle skimps on the calories bro.

P.S. EAT SOME CARBS before and/or after the gym. Tuna isn't gonna do it.
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