thread of getting sw0le

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

lol

I want to do weighted dips but those waist straps tend to hurt my lower back :-/

I look at this thread and get sad. I need a workout buddy because the only way I will ever motivate myself to go to the gym is if I have agreed to meet someone there. (I was using a personal trainer for a while several years ago and that worked well until the package sessions ran out and I saw what they normally cost once you moved beyond the intro rate.)

I'm hitting an odd point in this...my squats/deadlifts/cleans keep going up but I can't seem to increase my bench or military press. I guess I'm not really meant to be a bicep guy.

i yanked something in my shoulder doing dips once, never went back to them. idk what they work that other things don't

xp not to be a gym pedant frog but bench & press don't work biceps? am i missing something here

lol if you can keep these straight while doing them

http://www.exrx.net/WeightExercises/PectoralSternal/BWChestDip.html
http://www.exrx.net/WeightExercises/Triceps/BWTriDip.html

assume by bicep frogbs means tricep since that's the only way it makes sense

(also nice work clouds!)

all you need for biceps is lots of pull ups imo

all you need is some tickets

*kisses arm*

to the gun show

whoops mistyped there, i did mean triceps. i'm not a bicep guy either but i dont really work 'em out much

thanks goole!

on a related note i just got back from the store buying some shirts that don't fit me like baby huey, feel maybe 60% more confident

Starting a squat program this week. not that my quads aren't already stretching my jeans as it is but whatever i love heavy squats.

just jumped back into a bodyweight circuit after a couple years sans sweating to be ready for weights again in a month or so. predictably my walk-everywhere-all-day legs are fine and my triceps are yelping after just a couple sets of close-hand pushups.

incredibly, i don't have any doorframes in 4 floors of house that will fit my pullup bar--anybody know any weight-free substitutes for a pullup?

houses should come with pre-installed pull up bars.

a pull up bar in pot

...........every pot

goddamit

On the advice of the gym manager/trainer who helped me put together my routine I'm taking a week off before starting a new program. I don't know if that's good science, but right now I'm torn between relief at having a break and the knowledge that I will go completely stir-crazy until I can start again. I'm really looking forward to it, though- I insisted on at least getting some guidance with my first set of deadlifts yesterday, since it was the only one of the three major compound movements I wasn't doing yet, and today my back is sore in a way it hasn't gotten in months.

http://gawker.com/everything-wrong-with-barack-obamas-workout-1586136625

incredibly, i don't have any doorframes in 4 floors of house that will fit my pullup bar--anybody know any weight-free substitutes for a pullup?

― BIG HOOS aka the steendriver, Tuesday, June 3, 2014 9:22 AM (3 days ago) Bookmark Flag Post Permalink

not really, but i've noticed this unexpected thing that sun salutations work my lats, especially moving into and out of the downward facing dog. you could also try just doing the pull-up movement while standing and making the connection. idk.

Have any of you checked this out?

http://well.blogs.nytimes.com/2014/06/06/the-workout-becoming-rocky-balboa/

I might try TRX and kettlebell exercises just for fun

There's a cheaper version of the TRX (actually better and predates the TRX), the Jungle Gym XT I think. I got mine for $25 on sale at a sporting goods store - when I wake up I do some Amosov squats to stretch and for knees and lateral rows that pop my back. I haven't really used it for anything strength-building.

incredibly, i don't have any doorframes in 4 floors of house that will fit my pullup bar--anybody know any weight-free substitutes for a pullup?

er, inverted rows, not lateral

^Cool. How different is regular stretching to TRX stretching or whatever? Do you just do it to prevent soreness and add flexibility?

incredibly, i don't have any doorframes in 4 floors of house that will fit my pullup bar

when we moved into our current house a few years ago, I had exactly this problem ... my bar is one of those deals that is held in place by leverage rather than permanently attaching to a doorframe

for some reason I got it out recently and tried again and discovered I could make it work from the "wrong" side of one doorframe ... I have to stand inside a closet to use it, but it works ... might be worth checking if you haven't tried that already

so i guess workout 3 is officially where i shift from 'ow this hurts' to 'wow this feels awesome'

thinking i might grab one of those TRX rips next month, especially with the pullup bar out of commission

Couldn't be less sw0le but I go climbing three times a week so I have shoulders now! Was wondering if anyone could suggest a good complementary exercise for the stuff that's getting left behind - like um 'pushing' rather than 'pulling' muscles I guess? Stuff like push-ups isn't the best 'cos often the limiting factor is actually shoulders still being super-sore from the day before, so I never really get to get to feel the burn in the weaker areas?

I guess I could do... curls? I don't have any equipment rn but I'd be willing to buy some.

curls are a pulling exercise; i bet you're getting enough from climbing

maybe dips? careful tho, you can yank your shoulders doing those if drop down sloppy. like i did.

I have thin legs. They do have some muscle, because I used to run a lot, but still. I need to add size/muscle to them.

Anybody have tips?

Is it just squats, lunges, and doing the machines?

I'm going to start this regime:

day 1:

squat max effort
lunges
leg press
glute focus
calf focus

day 3:

squat variation
hamstring
abominals
quad ext
one-legged press
calf focus

any suggestions/changes you guys recommend?

i have a similar problem, and i think a lot of it is/was due to an "anterior pelvic tilt" that leads me to overload my lower back at the expense of my legs. so, for me, anyway: strong core (lots of planks while squeezing glutes) and great form on squats/deadlifts should help!

also front squats.

dips sound good! there's even a dips-bar-thing at the place I climb so I'll have a god on that.

squats are def my favourite leg exercise. don't overdo the weight, go deep (it might help to put a bench behind you and aim to sit on it as a goal) and shift your nodyweight to your heels, rather than your toes, as you go down.

bodyweight*, even

depending on what kind of squat (Olympic vs Powerlifting), a bench seems way too high. If you're doing a high bar "Olympic" squat, you want to be as low as possible - think hamstrings touching calves - while keeping your back nice and straight.

I never really knew about this olympic v powerlifting distinction! I've always just done what I guess would be classified as a powerlifting squat. The Olympic ones look like they could be hard on the knees.

not all squats

squatting below parallel isn't bad for your knees

#actually

When doing squats, I'll start light, then, I guess.

I have to read an in-depth analysis on how to do a proper squat, before I make a fool of myself at the gym.

this program i'm doing now is brutal but i love it
http://i.imgur.com/k4RnCbN.jpg

not my spreadsheet btw my 1RM on front is 235 so my numbers are different

what program is that?

Spencer Arnold

it alternate between front and back squats -- so day one would be 7 front / 13 back for four sets

I feel like routines that pretty much require spreadsheet calculators must be a fairly new thing? I was on 5/3/1 for a while and while I loved it, I sometimes felt like it would have been easier to just bring a damn laptop with me to the gym.