File :-(, x, )
last workout Anonymous
In this thread we post our last workout, and add if any prs were met

Friday: lower body 2
1000m rowing
Rack Pulls up to 3x 385 (PR, tweaked my lower back though, healed up almost now)
Front Squat 3 sets, up to 195x5
DB split squats, 4x 8-12 per leg 35s (new exercise, I really like it cant wait to start adding weight)
Decline crunch 2x 10 - 15, 25lb weight behind my head.

This thread will probably get buried though because nobody on /fit/ actually lifts
>> Anonymous
Why are you doing rack pulls?

What do you really gain from it?
>> Anonymous
>>161595
i would like more upper back thickness, and grip strength
>> Anonymous
exhale
>> Anonymous
>>161599

Want mroe grip strength? Do heavier deadlifts.

I mean, I can understand lockouts for benching, but for deadlifts the hardest part is basically off the grounds, and you get the most range of motion. Just deadlifts.

Also, another thing for grip strength, try holding hexagonal dumbells, they work pretty well.
>> Anonymous
4x5 Barbell Push Press @ 95lb
6x5 Narrow Grip Barbell Curl @ 75lb
5x3 Dumbbell Push Press (only on left to correct muscle imbalance) @ 45lb
6x5 Bent Over Barbell Row @ 95lb
>> Anonymous
>>161614

LOL at almost curling what you can row, you're an idiot.
>> Anonymous
>>161607
i just finished a bout of deadlifting 2x a week.

rack pulls lets me use heavier weights than i can deadlift, without putting strain on my hips, as i already back squat heavy, front squat heavy, do heavy good mornings, and heavy RDL's

this is my other lower body day

back squats heavy triple
good mornings 3x5
rdls 3x6-8
decline crunch 2x10 -15
>> Anonymous
Squats 3x5 @ 180 PR
Bench 3x5 @ 135
Deadlift 3x5 @ 245
Pullups 3x6
Hanging leg raises 3x6
>> Anonymous
>>161607
the hardest part is not off the ground for me, its about halfway up when my grip starts to give and my shoulders round forewards
>> Anonymous
>>161629
good work, thats some heavy ass lifting. do you feel like you could lift more weight if you split up the lifts? or are gains still coming?
>> Anonymous
>>161621
Sorry sir, what should I be rowing?
>> Anonymous
>>161630

Hey man, do what you need to do.

I can see you're still learning though, as you're lifts aren't that great (to be fair, I have no idea of bodysize). I would recommend rackpulling from lower so as to get more range of motion. 385 is a lot mroe than you dead, so it probably means you aren't going that far.

I would also suggest doing powercleans on the day you deadlift, as the motion is similar to deadlifts, and a lot of ideas are the same.
>> Anonymous
>>161638
row what you bench, at least
>> Anonymous
A lot more than you can curl. I also would recommend stopping curling, and find another exercise to do.
>> Anonymous
>>161633
Thanks! Yeah I'm still making gains, been at it about 4 months. I think as soon as I plateau I might look into some kind of split.
>> Anonymous
>>161640
im 5"10 180lbs

i can do 385 for a single on deadlift. i rack pull from just below the knees.

cant do powercleans, damaged a ligament in my wrist last december when i was living in a different town doing olympic weightlifting. i plan on picking up clean & jerk, full snatch etc when it heals.

so for now i cant do any overhead pressing, clean grip stuff, or snatch grip stuff
>> Anonymous
>>161643
What would you suggest I replace curling with?
>> Anonymous
>>161647
Did you find a gym that has bumper plates and an olympic platform, or do you have your own? I've been wanting to start o-lifts but there isn't a gym within 200 miles of me that has the equipment for it.
>> Anonymous
Dumbell rows are always good.

unfortunate your wrist is fucked up though.
>> Anonymous
>>161647

You can ony do 5 of 245, but your max dead is 385?

wow, either you mistyped, or your body is hella fast-twitch.
>> Anonymous
My last workout consisted of getting in my and driving to McDonald's, bailing out of the crowded drive-thru to go order inside, waiting in line for 15 minutes, and driving back home with a super sized double Quarter Pounder meal, a second large fry, two apple pies, two crispy ranch snack wraps and a single regular cheeseburger.

I ate the regular cheeseburger, one snackwrap, and one apple pie on the drive home. Finished the rest at home while watching cartoons. Refilled my giant ass cup, that originally contained Dr. Pepper, with rum and coke, and smoked a huge joint.
>> Anonymous
>>161650
i lived in mississauga, so i trained at Sabaria weightlifting school, at UTM.

they had like 7 platforms, and i trained with the 105kg canadian champion, and some other big names. i got some coaching from Steve Sandor, who is one of 4 canadian national coaches. he was hungarian and crazy, and pushed me really hard. every morning i felt like i was in a car crash, but i got stronger. i had to move back home though, so i left.

but where i trained was awesome. 7 platforms, elieko bars, bumper plates, benches, reverse hyper, glute ham raise, had everything, it was perfect.
>> Anonymous
>>161654
And begin to cry immediately thereafter about my terribly pathetic life.
>> Anonymous
>>161653
im OP, that guy is different. i am OP, i have the 385 dead, i have the fucked up wrist
>> Anonymous
>>161655

I wish my gym was hella awesome like that one
>> Anonymous
>>161655

Ah god damn. That is fucking awesome. I kinda want to move now...
>> Anonymous
>>161657

Goddamn different people posting in your thread.

now I don't know who I was responding to.
>> Anonymous
>>161657
i love db rows, heres my upper body day 2.

weighted chins to a heavy triple (pattern here)
db rows 100s for max reps x 3 sets, no straps
pulldown/cable row supersets (too gassed to do anything serious by now)
face pulls/YTWLs/rear delts/etc
>> Anonymous
Haha! I just now noticed the OP's pic. That is hardcore.
>> Anonymous
>>161658
OP here, that was just the high performance center, the regular gym had every single machine, even a neck and torso twist machine, pullover etc.

DBs up to 120s, barbells, power racks, GHR, hyper bench, concept 2 rowers. it was like the gym from space.

http://www1.erin.utoronto.ca/~w3physed/facilities.php

bottom pic is where we did OLY training.

i trained with this guy http://www1.erin.utoronto.ca/~w3physed/facilities.php
this guy (strongest)
http://www.youtube.com/watch?v=SpXUjQC6Dsg
and a few others.

i was BY FAR the weakest. i watched the first guy squat 507lbs, and do a 400lb jerk from behind the neck.
>> Kung-FU !!yKQtbs254kV
6' 0" 156lbs
Friday:
Benchpress 165x5x3
Military Press 75x5x5
Bent over row w/ DB 45lbsx5x4 (gonna go back to barbell though :<)
Calf raises 180x5x5
Dips 3xF
lat pulldown 60lbsx5x5 (tweaked my rotator playing dodgeball a while back so I couldn't do much heavier)
concentration curls 35x5x5
Back extensions 45lb weight held 6x5

I started a few weeks back, and this wasn't my normal workout. I'm trying to migrate towards stronglift's 5x5 routine except do a full body workout every MWF. No squats for another week because I have a tear in my abdominal wall >_< fuck!
>> Anonymous
OP here

but the coach was NUTS, he grew up in like communist hungary, and lifted weights for the oly team as like a living.he though the holocaust didn't happen and believed all these crazy myths and conspiracies.

he was scary as fuck, and yelled at me alot, but I was also motivated from him too... i dunno... it was a bit intense, i love oly lifting though and i cant wait till my wrist heals, right now i want to just get stronger. hopefully by the end of summer ill be C&J and snatching again
>> Anonymous
>>161669
good job, whats your primary goal now? imo it should be gaining some weight
>> Anonymous
>>161668

Thanks for rubbing it in. Seriously, I go to the YMCA here and there is nothing good but one bench and one squat rack. The rest is just machines and treadmills and stuff.

I would love nothing more to buy my own platform and olympic bars and plates, but goddamn if they aren't as expensive as fuck. Plus I'm not sure how that would work out considering I live in a duplex...
>> Anonymous
>>161668

Haha. I go to UTM. Haven't used the gym yet because I didn't get a parking pass last year, but I'm planning to starting september.
>> Anonymous
>>161675
the gym rules, but you need a "buddy" to use the platforms. most of the staff there are pricks, except the black dude with the fro and sara.

one time i was doing like hammer strength pulldowns working my way up, and this fat staff dude comes in and just hops in and starts working while im resting, im like whatever. but he is like trying to show me up doing more reps etc swinging back in forth like crazy.

i keep adding a 45 each set till he eventually cant do reps, and has to walk away, i add 2 more plates after this and he hasn't bothered me since.

there is a real hostility between the olympic guys in the basement and the gym staff.
>> Kung-FU !!yKQtbs254kV
Yep it'll be gaining weight from here on out. I'm eating the fuck out of anything I can find but not everything is totally healthy, I don't know if thats bad or not. I was born hating soda, haven't drank a sip in my entire life. no shit. so thats easy to avoid. Its just some of the junk food here at college I break down and eat maybe once every few days which is fine by me because its in moderation.

When I get back home in a week I'll be eating a much more balanced diet for gaining weight. I still don't know how to count calories, protein, carbs, etc though =/... online calculator? I was planning on just eating healthy things like oatmeal, eggs, lean meats, whole wheats, nuts without too much salt or other shit on the and anything else I find thats healthy and then eating A LOT of all that stuff, all the time. is this what I should do or should I actually plan out what to eat with like an internet diet calculator thingy?

P.S I can't fucking wait to get back to squatting >.<
>> Anonymous
>>161683
http://www.calorie-count.com/
i used this.

now i have a general idea of how many cals are in most foods i eat, so i try and get my protien each meal, and have each meal say 600 - 700 calories. i dont really strictly count, but i make estimates based on what i know. i always round down
>> Anonymous
>>161682

hahaha wow. Sounds pretty intense.

I probably won't be using much of the crazy olympic gear, just standard bench, dumbells, etc. so hopefully I won't have too many problems.
>> Anonymous
finally a solid thread, no fag calling, no dumbasses, no arguing. just talking about lifting weights and shit. /fit/ needs more of this. this thread is win
>> Kung-FU !!yKQtbs254kV
>>161685

Thanks anon, I'll definitely put this to good use :>
>> Anonymous
>>161686
yeah theres 2 power racks, and plenty of dbs. they dont like when you smash deads so just grab 2 mats from the aerobic room in the back and put them under the plates. I haven't been bothered.

but what i really love the that theres a glute ham raise, that things wicked. people think its just for back extensions, but you are supposed to actually bend at the knees on it. best hamstring exercise. hands down.
>> Anonymous
>>161683

I think your plan sounds pretty good. And about eating the junk food- it's good that you're not getting stuck on that, it really isn't a big deal. Since you aren't gorging yourself or anything I'm sure you will be able to just metabolize it off. Good luck to you.
>> Anonymous
Well since I can't get any Olympic lifting in, you guys know of any effective alternatives for conditioning? Maybe hang cleans and dumbbell snatches?

I was thinking about getting a sandbag and just jumping and throwing it in the air to kinda build up my legs for olympic lifting, but that sounds kinda retarded to me now.
>> Anonymous
>>161691
yeah i second that, when you are bulking and lifting heavy and hitting the weights, hard especially if you are ecto. eating a bit dirty isn't going to hurt, might actually help.

pizza, chicken nuggets, whatever. just dont go overboard.
>> Anonymous
>>161656

Actually, I went on to have incredible sex and I only weigh 135 pounds with 7% body fat. I'm also a vice president of communications with Time Warner and I've been to all seven continents more than once.
>> Anonymous
>>161697
Internet.
>> Kung-FU !!yKQtbs254kV
>And about eating the junk food- it's good that you're not getting stuck on that, it really isn't a big deal.

Thank god cause I do enjoy a candy bar here and there every now and then. I've been working out off and on since the beginning of october, but since I was a lazy faggot, I don't really consider that real time spent working out, as I embarrassingly neglected both bench and squats. And then I was watching (as weird as it may sound) Dragonball Z and thought, "I want to be strong". That was about two months ago. Now I've got a REAL workout plan, a clearer view of how I should be eating, and motivation coming out my ass (It's 2am here and I want to go workout, but I can't because my next workout is on monday). Plus summer's about to roll around and I think I'll have quite a bit of time for training.
>> Anonymous
3x83kg (183 pound) front squat
3x95kg (209 pound) front squat
3x105kg (231 pound) front squat (almost fainted)
3x105kg (231 pound) front squat (almost fainted)
all sets done with cross arm grip; other than almost fainting not that hard

5x50kg (110 pound) overhead press
5x58kg (128 pound) overhead press
5x63kg (139 pound) overhead press
5x70kg (154 pound) overhead press (fucking hard)
finally got my wrist wraps so i could do these without pain (i injured left wrist doing chinups, lol)

5x105kg (231 pound) deadlift
5x116kg (255 pound) deadlift
5x129kg (284 pound) deadlift
5x142kg (312 pound) deadlift (easy)
>> Anonymous
>>161726
>3x105kg (231 pound) front squat (almost fainted)
your a faggot
>> Anonymous
>>161774
why, hes probably stronger than you. those are solid numbers
>> Anonymous
>>162351
he clearly meant that>>161726owns a faggot
>> Anonymous
front squat and deadlift on the same day? You must have a back of titanium.