thread of getting sw0le

yeahhh... i shouldn't say NO CARDIO because that's not what i meant to say but low low grade cardio that's good n healthy for fat loss/general health and the intensity is made up hitting weights fast and relentlessly, or high intensity cardio.

dietwise i know you kids are into the low carb nowadays but remember to have enough carbzzzz to fuel your workouts. if i'm trying to lose fat my carbs never really move too low. if they're below ~100 g/day, i'm weak as fuck and suicidal and way more likely to lapse into off-diet binges. and beyond the baseline give-or-take 100 i let the preworkout meal get carby. for me, most of the day carbohydrates are coming from legumes cause i really like to eat beans, the meal before i go to the gym might be kinda dirty in comparison but it doesn't matter and it makes life more enjoyable and if i really need to eat red velvet cupcakes with cream cheese icing that's when i do it.

https://www.youtube.com/watch?v=ocQAJTFxfg0

look at that. no rest.

http://www.t-nation.com/free_online_article/most_recent/complexes_made_simple

unrelated
https://www.youtube.com/watch?v=wPln7W2Nvtk

i don't know how to maintain sw0leness with my shitty tiring job. i've gone to the gym 4 times in 2014.

gains are coming much slower these days but i think that is normal after i had some great initial results. i really have begun to enjoy lifting heavy so i'll keep at.

is there a thread for not wanting to be swole and just wanting to lower your body fat percentage and get all thin

lol thread title is a little misleading. i don't think anyone here is going for the Sw0le look really it's just about being stronger and healthier in general.

dylannn's post up there is pretty OTM in regards to getting lean

I read some crazy tip in GQ or something where they said to get on an elliptical, set your weight, then crank it up to maximum resistance and work your ass off until you work off 100 calories. If it takes less than 8 minutes, you are a machine.

I am totally trying this later today. I will report back if I do not die.

i don't know how to maintain sw0leness with my shitty tiring job. i've gone to the gym 4 times in 2014.

― sent from my butt (harbl), Wednesday, February 19, 2014 5:24 AM (5 hours ago) Bookmark Flag Post Permalink

hmm maybe go tired? sounds like a dumb answer i guess. do you have a program, or do you just go and do whatever? i think going through a set routine/goals and doing badly at it is "easier" than just having a vague idea of going to the gym

sorry about your shitty tiring job btw

I read some crazy tip in GQ or something where they said to get on an elliptical, set your weight, then crank it up to maximum resistance and work your ass off until you work off 100 calories. If it takes less than 8 minutes, you are a machine.

the elliptical says that I burn about 1100 cals an hour on resistance level 15 (out of 20) which leads me to believe it's exaggerating the amount of calories burned by a lot.

to be fair, frogs have very muscular legs

xps harbl to continue: i shouldn't have written as if you don't know what you're doing. i don't have any good advice beyond "go anyway" i guess.

i have numbers i'm trying to hit every time and if i don't have it in me and miss them they just get repeated. it's kind of a mental get-out clause, but i don't have to rely solely on energy and motivation to do it at all.

I always tell myself that I am allowed to stop midway through a workout if I am just not feeling it. but almost always once I get started I see it through, the energy comes. but I think it's important to allow yourself that mental get-out clause because it makes deciding to *go* in the first seem like less of a mountain to climb.

I finally made up my damn mind and dropped the $40 on a real gym membership- not the first, I spent a few years in shitty suburban NJ tied to an LA Fitness, but I've spent most of the last year just using dumbbells and some basic equipment in my apartment building's exercise room and I'm excited to have access to barbells, a squat rack, a pullover machine (discovered that on a recent guest visit to someone else's gym and it left me sore as hell, probably a good sign), rowing machine, etc. I'll get a walkthrough on barbell form as soon as I'm done with this horrible fucking paper and then see if I can start in with dylannn's advice re: complexes over the weekend.

https://www.youtube.com/watch?v=mMduPeGtTwk

the heaviest weight he does the elbow catches etc with is 60 kg, i believe.

i switched gyms to the y which is a little farther away but has parking lot so that should help. i went today. it's better than my other gym. less bros, more middle aged dudes just pumping iron. i was the strongest girl. also where i used to deadlift there was a little pit in the floor under the rubber mat so the barbell would roll crooked and it was awkward to set up. the y has a nice flat rubber floor. also rowing machines! pool! stuff! horseshoe goes there too but i didn't see her.

i switched gyms to the y which is a little farther away but has parking lot so that should help. i went today. it's better than my other gym. less bros, more middle aged dudes just pumping iron. i was the strongest girl. also where i used to deadlift there was a little pit in the floor under the rubber mat so the barbell would roll crooked and it was awkward to set up. the y has a nice flat rubber floor. also rowing machines! pool! stuff! horseshoe goes there too but i didn't see her.

Wait I messes that up!

I go to the C4tonsville Y more often these days but I like the one you go to more! Yay! That is a very nice Y. I am woefully unswole, but maybe my new project of working less will help.

also lol suburbs but the Towson Y is like a palace. It has a fireplace o_O

the Y has body pump classes which for someone like me who has no idea what I'm doing when I'm strength training are good.

now I am messing up this serious thread. But in terms of general chillness the 33rd street y is my fave.

this is not a serious thread! look at the picture! i might try the towson one some weekend

My brother just bought a house in Towson, I'll have to tell him he can join a pimped out Y.

i work out in the oldest, grubbiest Y in the whole metro area. there are plans in the works to rehab it but idk. i think working out with actual matched unrusting plates and unbent bars in something better than a beige basement might be weird now.

https://www.youtube.com/watch?v=panCh8MkYxo

https://www.youtube.com/watch?v=lIlL-ibwOlA

remember greg valentino?

https://www.youtube.com/watch?v=oYlNfvwFN_I

synthol city

^haha. ya. god. gregg valentino. sad thing is he did so well at the beginning.

a guy was doing hack squats and saying DAAAAAMN every rep

I just started a ridiculously super-basic program! I feel taller :)

Ab stuff alongside it is a serious problem, though. I tried a Deadbug because I thought it was supposed to be an easy version of a bird dog, but even that really hurt my back. I have no back pain day-to-day, but abs exercises slaughter it.

seated leg presses and leg extensions starting to show dividends — the shorts i was wearing last summer don't fit anymore :D

weird question. a few weeks ago I did a pretty rigorous ropes course with my kid for his birthday and for the following few days I was sore in my armpits. I'm not a hardcore lifter but I exercise regularly and have done a variety of freeweight exercises over the course of my life, but nothing that has worked my armpits I guess? Is there something crucial that I'm missing?

do any kind of exercise that you're
not used to = you'll get sore, basically. helps to change things up as much as possible.

pullups or chinups would work that stuff

Oh, I've never been able to do a pullup, so that explains that.

maybe the most sore I've been is after playing dodgeball for 2 hours even though I was religiously lifting 3x a week at that point. I wouldn't imagine you're missing anything important.

Quiet day at the gym, so I decided to film myself doing a set of 5 deadlifts.
Ugh, after a decent first lift I start curving my back like an angry cat.
I knew one lift was shoddy, but I really thought I was holding it together for the other three.

Stupid weightlifting...

hey, i hit a PR a while ago!

bench 165 3x5

i shudder to think what my deadlift form looks like on film, especially the last rep. it's the descent that really screws me up

my progress so far:

lateral pull down - 170 (3x10)
seated leg press - 255 (3x13)
chest press - 160 (3x8)

body weight up to 175 lbs (up from 140ish last year)

damn, quality gains clouds

thanks!

http://i.imgur.com/HGOvJGU.png

Nice going, google & clouds. Envious of yr progress, since I've been stuck since xmas at least.

My only real progress was in the deadlift, but I guess I'm going to have to deload quite a bit now to make sure I don't head for snap city...

Anyways, started StrongLifts 5x5 last week. Doing bench & overhead press for the first time in my gym-career, which is fun and beats the hell out of boring supersets of flys & pushups & (tricep exercise that I don't know the name of).

Moving from highbar to lowbar squats is kinda weird, but I've lowered the weight substantially and I'm really enjoying increasing the weight 5lbs every session.

low bar weirds out my inflexible shoulders but it feels much more stable and compact

i have stopped "progressing" but have made my peace with that cause i basically reached the point i wanted to i.e. hottttt

these days i mainly do squats, pullups with 10kg between my feet and dips with 35kg between my feet, inching up a leeeeetle bit every so often

JUST SO YOU KNOW