Your Workout Today

[mvmac]

I wouldn't mind seeing your guys' form/technique on the dead lifts.

Yeah I can certainly film a rep or two. I'm still relatively new to this stuff but I think what I do is pretty "standard".

I use a mixed grip for anything heavier than 135. I start with a hip hinge (stick my butt out, flat back), feet are turned out a little, lats are engaged, then I just sit back, push off my heels and squeeze my glutes. I inhale as I hip hinge and exhale when I'm coming back up.

[bplewis24]

Yeah I can certainly film a rep or two. I'm still relatively new to this stuff but I think what I do is pretty "standard".

I use a mixed grip for anything heavier than 135. I start with a hip hinge (stick my butt out, flat back), feet are turned out a little, lats are engaged, then I just sit back, push off my heels and squeeze my glutes. I inhale as I hip hinge and exhale when I'm coming back up.

Sounds pretty standard and I think how I do them as well.  Sometimes I get lazy and don't squeeze my glutes.  At which point I'll generally lower the weight and force myself to do it "right."

What I find at the gym is that most people don't keep a flat back.  Their backs bow or hunch over.

[mvmac]

What I find at the gym is that most people don't keep a flat back.  Their backs bow or hunch over.

Yikes, not good and obviously not the point of the exercise, you want to utilize the hamstrings/posterior chain.

[CarlSpackler]

Sounds pretty standard and I think how I do them as well.  Sometimes I get lazy and don't squeeze my glutes.  At which point I'll generally lower the weight and force myself to do it "right."

What I find at the gym is that most people don't keep a flat back.  Their backs bow or hunch over.

I'm amazed at what I see in the gym. Guys will do all sorts of crazy movements to manage 1 rep of an ultra heavy weight. I have no problem with heavy lifting, but one of these days, I'm gonna witness someone's gut opening up and there innards spill out. I swear it's going to happen.

[Dakota Atkinson]

Not a big fan of deadlift myself, I usually avoid. Did back today, wide grip lat pulls, machine rows with higher grip, low db bent over rows, cg lat pulls, and back extensions.. then did some tri's since i missed them last week, skullcrushers, rope pushdowns, and overhead db extensions. did 4 sets of everything - 12,10,8,6 rep scheme, increasing weight each set

[CarlSpackler]

Not a big fan of deadlift myself, I usually avoid. Did back today, wide grip lat pulls, machine rows with higher grip, low db bent over rows, cg lat pulls, and back extensions.. then did some tri's since i missed them last week, skullcrushers, rope pushdowns, and overhead db extensions. did 4 sets of everything - 12,10,8,6 rep scheme, increasing weight each set

Skull crushers are are awesome. I haven't done them for a while.

[14ledo81]

Skull crushers? Sounds like something you would do once...ever.

[Dakota Atkinson]

Skull crushers are are awesome. I haven't done them for a while.

Yeah, they are a great mass builder

Skull crushers?

Sounds like something you would do once...ever.

Haha, I'm sure if done literally they would be fatal. Maybe I should refer to them as lying tricep extensions...

[mvmac]

Two 5x5 of Barbell Cleans

40 Floor wipers

Ring pushups

2x Crazy 8's with just the barbell and one set of crazy 4's

For KB class it was a fit test day. Beat my previous time by 1:30

x2

30 THS

25 Hop Squats

20 One arm swings

15 Goblet Squats

10 Clean Thrusters, 5 each arm

5 crawl out pushups

2 Pullups

[mvmac]

Front squats, back squats, ring dips and rip push ups. PR's for front and back squats

[Elvisliveson]

Leverage Squats 190 lbs, 1 set of 25 reps, 290 x 1 x 20,  410 x 2 x 8

Vertical Leg Press 410 x 4 x 16

Standing Calve Press 290 x 3 x 15

[Crim]

I cancelled my gym membership months ago, it just wasn't working out for multiple reasons. Lately I've started a modified Herchel Walker routine.

It's basically just get off your ass and do a ton of push ups, sit ups, dips and squats. I have a bar bell at home that I curl and use for some low weight squats and dead lifts. I basically just do as much as I can throughout the day, eat a decent amount of calories and protein and log it into a notebook. Most trainers would roll their eyes and complain that it's not the most effective way to lift...but I'm seeing some good results and it's the best thing I've got right now.

Like I said earlier, if nothing else, it gets you off your ass.

I was slacking yesterday and did 150 push ups and 200 sit ups with some squats and curls thrown in between. Looking to double the numbers today. (herchel walker still does like 1500 pushups and 2000 sit ups daily...something like that)

If a muscle group gets sore, I rest it until it's not. Basically a caveman look at lifting, but I like it.

[mvmac]

167 lbs this morning, down 53 lbs from last September. Going to take a break from the diet for a couple months now. Up my calories by a couple hundred for the first month, then another couple hundred the following month to "rebuild" my metabolism after all the weight lose and I'll have more energy when I do my workouts, get  stronger, all that stuff. Then go back to creating little deficits while eating more more food. My long term goal is to stay between 167-172 which allows me to be flexible with what I eat but keep things in check.

Workout yesterday was heavy deadlifts, set a new PR, ring stabilization, plyo kettlebell push ups

and KB class, forgot to take a picture.

[bplewis24]

167 lbs this morning, down 53 lbs from last September. Going to take a break from the diet for a couple months now. Up my calories by a couple hundred for the first month, then another couple hundred the following month to "rebuild" my metabolism after all the weight lose and I'll have more energy when I do my workouts, get  stronger, all that stuff. Then go back to creating little deficits while eating more more food. My long term goal is to stay between 167-172 which allows me to be flexible with what I eat but keep things in check.

Workout yesterday was heavy deadlifts, set a new PR, ring stabilization, plyo kettlebell push ups

and KB class, forgot to take a picture.

Any specific plan for adding back the calories (i.e., type of calories and foods)?

[mvmac]

Power cleans, front squats, ring stability, some ring dips and KB class

Originally Posted by bplewis24

Any specific plan for adding back the calories (i.e., type of calories and foods)?

Keeping protein at the same level, and just doing whatever I want with carbs and fats. If I have a day where I want to eat more fatty foods, I can. Other days I may feel more carbalicious. Most of the time I'll just be eating more carbs than before, I already get a decent amount of fat.

For now the type of foods I'm eating will basically stay the same, I'll just get to eat more of it. So instead of eating one Quest bar, I might get two, or more dark chocolate raisins or two smoothies instead of one or some combo of those three. We're only talking about 40-50 grams, so it's not like I can add a couple slices of pizza but it is certainly easier to make foods like pizza fit if I plan for it. Like the other day, I had a strawberry protein smoothie for lunch and one big meal at dinner. I had two big slices of pepperoni pizza, a chicken parm sandwich and a pound of lamb meat, it all "fit".

Been around 2100 calories and about 180-190 grams of carbs the last several days (up from 140), holy moley, I felt the difference in today's workout, felt really good, lots of energy. The point of all this, keeping track, is to be flexible, so I'm not trying to hit these numbers exactly, just trying to be in the ball park.

[FooFader]

Finally back in the gym after a few weeks lay off due to going back home for 4 weeks holiday (not complaining though because at home i can play golf everyday but no gym, uni is all gym and no golf really )

Anyway, before going home i was 8 weeks into a 5x5 stronglifts type program. Focusing on the big compound lifts and progressing weight each session. I did progress with it, added 20-30lbs on my lift but i was getting really bored, it's basically the same workout 3 times a week.

So i have decided to go back into a classic 4 day bodybuilding style routine again, which i find so much more fun. My 4 sessions a week will be: chest and tris, back and biceps, shoulders and core then legs. I'm also going back into serious weight gain mode, i was up to 66kg in march (i am such a skinny runt) but after being at home, letting nutrition slide and slacking in the gym i am back down to ~63kg (i know, less than 140lbs at 5,10). So calories upped to 3500 and hopefully should be looking less beanpole like by the end of the summer. Aiming to hit 68kg by the years end (even if i get there with 100% fat gain i don't really mind too much but i am certain it won't come to that).

Anyway, leg session yesterday went as as follows:

Squats 5x 6-8 reps (first set warm up)

Leg press 3x10

Romanian deadlifts 4x10

Standing calf raises 4x to failure

(Really feeling it this morning... )

[mvmac]

So calories upped to 3500 and hopefully should be looking less beanpole like by the end of the summer.

I'm so jealous

[CarlSpackler]

Today... core + elliptical trainer hell.