[UncleWede]

I can slam a shit-pound of junk food right before bed, especially if my blood sugar crashes. I can assure you that *I* feel like shit the next morning, AND my breath reeks.

I'm not a pro body builder, nor do I play one on TV.

[UncleWede]

So back to another nutrition topic: whey protein? I have now purchased two of those big bags from Costco since they are the best tasting source I have ever found. So much so that I bought that second AFTER the first was gone. Threw out 3 other partially-eaten canisters of other protein powders last night.
It don't matter how good a source of protein it is in the box, if I can't get it down my gullet.

[UncleWede]

After playing soccer Friday, then getting roped into 3 referee assignments on Saturday, I just worked on brakes and napped on Sunday.
Last night I had such a raging headache, maybe fever (I checked but the ebola results were negative) that "I set my sights on Tuesday and I got myself undressed" I was asleep by 8:30 or so.
Tonight it's back to running, with hopefully a few more telephone poles than before.

[kevinbahnz]

my gym membership expired friday, haven't been back since. I'm thinking about joining a crossfit gym. Anyone have experience with joining a crossfit gym. what to expect.?

[squishy]

Originally Posted by UncleWede

So back to another nutrition topic: whey protein? I have now purchased two of those big bags from Costco since they are the best tasting source I have ever found. So much so that I bought that second AFTER the first was gone. Threw out 3 other partially-eaten canisters of other protein powders last night.
It don't matter how good a source of protein it is in the box, if I can't get it down my gullet.

Whey protein is absolutely fine to take. But remember, it's just a supplement! Don't follow the bullshit put out by supplement comapnies, no, you don't need a protein shake right after your workout, no, you don't need casein protein before going to bed to feed your muscles. As long as you focus on primary getting your protein requirements from solid food sources (and a variety of them, not just chicken--in one day, I'll have a pound of chicken, 1/2 pound of 93/7 lean ground beef, and 1/2 pound of flounder/salmon), feel free to supplement with whey protein.

I personally take just a scoop (24g) of whey in the morning, since I breakout with acne from eating eggs, and so I'm really limited on what I can eat. I mix a scoop of whey with 5g creatine, and get a bagel with peanut butter, and cereal on the side.

Last thing, whey protein is whey protein...go for the cheapest one you can find.

[UncleWede]

I've found my most easily absorbed source of protein is tofu, but I already have A-cup moobs. . .
I would hate to be in your shoes re: eggs. I have my own egg machines in the backyard, and end up having to give dozens away since we can't eat them all.

[UncleWede]

OK, anyone have good stretches for the shins? As usually happens, I'm starting to get some issues with distance running and pain there. I end up stopping and stretching a bit by pressing my heel into an edge and left my toes bend forward/down to relieve it a bit during the run.

[squishy]

How's everyone doing?

New (overall) favorite exercise: decline bench press!

Although you get a more limited range of motion with the decline in comparison to the incline/flat, you definitely feel it in your entire chest more than the other two.

Did 5x5's with a partner, chest was about to EXPLODE from the pump! Never had a pump like that before in my chest...

[954Stealth]

I'm doing well, finally got my human flag down

[kevinbahnz]

Just renewed my membership last Friday. My younger brother posted a fb vid of him dipping with 2 -45lbs plates and squatting 6 plates and he kinda called me out and a cpl other folks. So since then I've been going hard on the weights.

[UncleWede]

I have to give thanks to those here who changed up some of my thoughts on how to lift. Now that it's OK for me to do a set with half the reps I'm used to trying for, I'm getting a lot more weight in the air. I'm picking one particular muscle in each night's group to go for a heavy set, and lifting weights I never even considered in 30+ years of lifting.

Last night was legs. I won't do traditional squats since I can't figure out a way to comfortably rest a bar on my shoulders/chest, so I always do it on one of machines. Last night I peaked at 4 plates per side, still getting 7 reps on the 4th set. I went up from the first at 2 plates. Did a final set, back at 2 plates, of 18 just to really burn out. Was shooting for 20 but just didn't get there.

[richardbb85]

Originally Posted by UncleWede

I have to give thanks to those here who changed up some of my thoughts on how to lift. Now that it's OK for me to do a set with half the reps I'm used to trying for, I'm getting a lot more weight in the air. I'm picking one particular muscle in each night's group to go for a heavy set, and lifting weights I never even considered in 30+ years of lifting.

Last night was legs. I won't do traditional squats since I can't figure out a way to comfortably rest a bar on my shoulders/chest, so I always do it on one of machines. Last night I peaked at 4 plates per side, still getting 7 reps on the 4th set. I went up from the first at 2 plates. Did a final set, back at 2 plates, of 18 just to really burn out. Was shooting for 20 but just didn't get there.

try some hack squat, wide/close

[squishy]

Originally Posted by 954Stealth

I'm doing well, finally got my human flag down

Damn, are you serious? Good job man!

[kevinbahnz]

Originally Posted by 954Stealth

I'm doing well, finally got my human flag down

Congrats man, what's the key?

[Templar]

Originally Posted by kevinbahnz

my gym membership expired friday, haven't been back since. I'm thinking about joining a crossfit gym. Anyone have experience with joining a crossfit gym. what to expect.?

Crossfit is lame. The whole culture is lame. People "bro" out and are the worst type of douchebags.

In all seriousness, if it motivates you to exercise, then do it. There are better ways to work out though. I hate about 90% of the people that do it because they are so in your face about it. Everything is about their "box" (aka their gym), their WOD (workout of the day) and how hard it was, their stupid outfits, and their generally douchey attitude. They can't do real pullups, but like to pretend they can and post videos of them doing 100+ "pullups:"

High reps (with speed) of power lifts without regard for proper form are usually a recipe for disaster... And that's what 90% of crossfit people do. Pound out as many reps as you can in the time allotted and forget about form. Lots of potential for injury. Be careful if you still choose to do it.

Oh, and to be a "certified Crossfit instructor" you only need a two day class and like $1000. Sounds wonderful.

[kevinbahnz]

Originally Posted by Templar

Crossfit is lame. The whole culture is lame. People "bro" out and are the worst type of douchebags.

In all seriousness, if it motivates you to exercise, then do it. There are better ways to work out though. I hate about 90% of the people that do it because they are so in your face about it. Everything is about their "box" (aka their gym), their WOD (workout of the day) and how hard it was, their stupid outfits, and their generally douchey attitude. They can't do real pullups, but like to pretend they can and post videos of them doing 100+ "pullups:"

High reps (with speed) of power lifts without regard for proper form are usually a recipe for disaster... And that's what 90% of crossfit people do. Pound out as many reps as you can in the time allotted and forget about form. Lots of potential for injury. Be careful if you still choose to do it.

Oh, and to be a "certified Crossfit instructor" you only need a two day class and like $1000. Sounds wonderful.

Ahh So....... which muscle is he using? lolz

[richardbb85]

finally flyin back to states from hk today, only lifted 2 times this 2 weeks trip. # will definitely be down but time to put those extra weights to work.

[954Stealth]

Originally Posted by squishy

Damn, are you serious? Good job man!

Originally Posted by kevinbahnz

Congrats man, what's the key?

It takes planning. One thing I always tell people is to set clear, realistic goals and develop a plan to get there.

I knew I wanted to do it and started really focusing on core strength and some techniques to get me to my goal. I know that might be vague but, really, thats the secret to it.

and thank you

[WreckerX5d]

So I've started to lift at the gym, after not doing it since HS. I've been in decent shape doing mostly running and some body exercises, and did a month of crossfit. My goal is to bulk just a little, but keep myself within weight standards (165lb@5'5" max, currently at 143lb). I go Mon/Wed/Fri and run maybe 3-4miles Tues/Thurs/Sat. I really don't have a set routine, but I work on certain muscle groups at a time. I would like to know more of a set routine I can do, since I really don't know many moves. The gym I go to has a lot of equipment (LA Fitness). I also take a scoop of whey during the workout days, and eat pretty healthy. All of these are 5 reps at a time, and 60% max and increase until failure.

The routine is:
Mon:
Shoulder press with machine
Butterfly's
Rear Delts
Leg Curls and the other one
Dumbell shoulder press

Weds:
Machine bench press (dont feel comfortable with normal bench just yet)
Incline press
Triceps
Underhand and overhand pull ups with machine
Ab curls
Ab twist thing

Fri:
Arm curls
Butterfly's
Forearm's
Leg press

This is really all I can remember. I need my chest a bit bigger, and the rest seem proportioned. I don't want to go to an extreme on the entire muscle group because of my job, so I like to break it down throughout the week. If anyone has suggestions on what I can work on, or more exercises I can do, please feel free.

[richardbb85]

Originally Posted by Wrecker335d

So I've started to lift at the gym, after not doing it since HS. I've been in decent shape doing mostly running and some body exercises, and did a month of crossfit. My goal is to bulk just a little, but keep myself within weight standards (165lb@5'5" max, currently at 143lb). I go Mon/Wed/Fri and run maybe 3-4miles Tues/Thurs/Sat. I really don't have a set routine, but I work on certain muscle groups at a time. I would like to know more of a set routine I can do, since I really don't know many moves. The gym I go to has a lot of equipment (LA Fitness). I also take a scoop of whey during the workout days, and eat pretty healthy. All of these are 5 reps at a time, and 60% max and increase until failure.

The routine is:
Mon:
Shoulder press with machine
Butterfly's
Rear Delts
Leg Curls and the other one
Dumbell shoulder press

Weds:
Machine bench press (dont feel comfortable with normal bench just yet)
Incline press
Triceps
Underhand and overhand pull ups with machine
Ab curls
Ab twist thing

Fri:
Arm curls
Butterfly's
Forearm's
Leg press

This is really all I can remember. I need my chest a bit bigger, and the rest seem proportioned. I don't want to go to an extreme on the entire muscle group because of my job, so I like to break it down throughout the week. If anyone has suggestions on what I can work on, or more exercises I can do, please feel free.

ur friday routine is pointless. mite as well make it a back day/forearm at the end. throw in some chest flys high/low in ur chest workout. if ur bulking, dont do too much cardio, dont do any imo. you still need to get ur nutrition right in order to grow. protein/carbs/fats

[WreckerX5d]

Originally Posted by richardbb85

ur friday routine is pointless. mite as well make it a back day/forearm at the end. throw in some chest flys high/low in ur chest workout. if ur bulking, dont do too much cardio, dont do any imo. you still need to get ur nutrition right in order to grow. protein/carbs/fats

Thanks. I guess bulking is the wrong term, just want my chest/arms bigger and my abs more defined.

I can't skip out on the cardio because I still need to run fitness tests.

[squishy]

Originally Posted by Wrecker335d

Thanks. I guess bulking is the wrong term, just want my chest/arms bigger and my abs more defined.

I can't skip out on the cardio because I still need to run fitness tests.

Definitely go towards a lean bulk. Increase your maintence calories by about 250, and go from there. If you notice you're starting to gain too much weight, taper it down a bit. Make adjustments as necessary. Count your calories every day for a week to figure out your maintence calories, and add on 250/day from there.

For chest, the best exercises are going to be your press (incline and decline), but start off from a machine incline if you don't feel comfortable going with a barbell right away. Dips are a great exercise for chest and tricep, just don't go past parallel to the horizontal bar, or you'll start snapping your shoulder up. Overhead movements for blowing up the triceps, focus on FORM! Lastly, definitely do cable crunches for growing the abs, basic weighted sit-ups for defining the abs.

Also, don't just do 5 reps on each exercise. Variety is crucial for muscle growth. I like to do higher reps, lower weight on dumbbells, lower reps, higher weight on the barbell.

Cardio is fine, mainly focus in HIIT (high-intensity interval training), such as sprints. You're going to have to eat more though, to compensate for the calories burned from cardio, if you want to grow.