ITT: Flip gets fit!

[bluecar]

I didn't. I dunno.

My body doesn't like exercise or some shit. I stretch the best I can but I think I am pulling muscles vs. exercising them.

[pl8er]

I got to 155 on the bench thing....only 2 times.

For some reason, I was doing the hip adduction machine and it hurt my penis.

Not bad at all mang.

Read up on form for bench.

[bluecar]

Friend said it wasn't a real 45lb bar. More like 25 lbs

[pl8er]

Friend said it wasn't a real 45lb bar. More like 25 lbs

Exactly, its counterbalanced.

[bluecar]

Real bench is 65 lbs.
Running 1.75 3x a week now vs running 2x per day.

I think I overdid it on the running.

[pl8er]

Real bench is 65 lbs.
Running 1.75 3x a week now vs running 2x per day.

I think I overdid it on the running.

Eh? Real bench is 65? Standard bar is 45lbs.

How are your times on running?

[bluecar]

Eh? Real bench is 65? Standard bar is 45lbs.

How are your times on running?

Real bench means not with a machine.

Not measuring times, measuring completeness on 1.75 mi every other day. I think running everyday, multiple times is what messed up my knee.

[pl8er]

Real bench means not with a machine.

Not measuring times, measuring completeness on 1.75 mi every other day. I think running everyday, multiple times is what messed up my knee.

Yeah, a standard bar on a bench is 45 lbs.

[bluecar]

Yeah, a standard bar on a bench is 45 lbs.

I know.

I benched 65 lbs 4 sets of 10. Sorry I am so weak. :crap:

[pl8er]

Real bench is 65 lbs.
Running 1.75 3x a week now vs running 2x per day.

I think I overdid it on the running.

ahhh...read that to yourself. I thought you were stating a fact not saying what you lifted.

65lbs is far far far from weak my friend. Your long ass arms make for a not so fun bench experience. Read up on bench form, it makes a big difference, keep using barbells too!

[bluecar]

Gotcha...

[bluecar]

In any event. I have hopes of getting to my body weight by the end of the year. It sounds like 115 lbs is a lot to gain in a short time, but as I become more comfortable, I will be okay.

If my friend is there, I want to see if I can do 3 reps of 100.

[pl8er]

In any event. I have hopes of getting to my body weight by the end of the year. It sounds like 115 lbs is a lot to gain in a short time, but as I become more comfortable, I will be okay.

If my friend is there, I want to see if I can do 3 reps of 100.

Zero question that you will get it. If your current dedication continues, you will hit it without doubt.

Just check form (broken record huh?)

[bluecar]

I just try to go slow and steady. My left arm is a lot weaker than my right, so it seems to push a little harder as it is about to give out.

I am feeling pretty good. My muscles are almost where you can tell my bicep from my shoulder.

[pl8er]

I just try to go slow and steady. My left arm is a lot weaker than my right, so it seems to push a little harder as it is about to give out.

I am feeling pretty good. My muscles are almost where you can tell my bicep from my shoulder.

Give yourself the stranger for the next few weeks. It will build up strength.

[bluecar]

ha.

It's not from that.

[bluecar]

I benched 100 lbs today.

Just once and I was scared. Next time, I will use a spotter. I just feel gay asking for a spotter when it's just 100 lbs.

[_AnGeL_]

take a friend with you next time. i need to start going back to the gym.

[pl8er]

I benched 100 lbs today.

Just once and I was scared. Next time, I will use a spotter. I just feel gay asking for a spotter when it's just 100 lbs.

Real bodybuilders will respect you more for asking for help when at your limit than having to come rescue you. Not to mention they will give you pointers.

If you have a cam, vid yourself doing a few reps. I'd like to see what you're doing.

[mackin]

While on the topic of bench pressing, any tips for increasing bench? I'm kind of stuck repping 135lbs for 3 sets of 8 and am having trouble getting over the hump.

should i be doing heavier weight with fewer reps OR less weight with more reps OR should i just switch it up all the time?

Other exercises other than bar bench and dumbbell bench i should be doing for my chest?

thanks
/thread hijack.

[Captain Ahab]

While on the topic of bench pressing, any tips for increasing bench? I'm kind of stuck repping 135lbs for 3 sets of 8 and am having trouble getting over the hump.

should i be doing heavier weight with fewer reps OR less weight with more reps OR should i just switch it up all the time?

Other exercises other than bar bench and dumbbell bench i should be doing for my chest?

thanks
/thread hijack.

Try 5 sets for 5 reps with a given weight. Increase it by 5lbs the next week. And so forth. Good for strength gains. After around 8 weeks switch it up.

Other exercise = dumbell flies, incline or decline barbell bench, dips.

[mackin]

Try 5 sets for 5 reps with a given weight. Increase it by 5lbs the next week. And so forth. Good for strength gains. After around 8 weeks switch it up.

Other exercise = dumbell flies, incline or decline barbell bench, dips.

will give this a try, thanks.

[pl8er]

Try 5 sets for 5 reps with a given weight. Increase it by 5lbs the next week. And so forth. Good for strength gains. After around 8 weeks switch it up.

Other exercise = dumbell flies, incline or decline barbell bench, dips.

This is very good advice.

Also, try some positive range too. Lay down on the floor under a squat cage. Put some weight on the bar and pull it off the lowest hook (you can do this while laying flat). try with low weight first and add some. You will stay outta your lower (negative) range because you will hit the floor. You will be amazed how much you can add this way.

USE A SPOTTER

[mackin]

This is very good advice.

Also, try some positive range too. Lay down on the floor under a squat cage. Put some weight on the bar and pull it off the lowest hook (you can do this while laying flat). try with low weight first and add some. You will stay outta your lower (negative) range because you will hit the floor. You will be amazed how much you can add this way.

USE A SPOTTER

I am too much of a pussy to ask for a spotter. :keke: Hopefully when I get to college I can meet someone that will lift with me.

[bluecar]

I am too much of a pussy to ask for a spotter. :keke: Hopefully when I get to college I can meet someone that will lift with me.

lol that I feel the same way

[pl8er]

:shrug:

[bluecar]

Adding 25 pushups per day?

Good idea or bad?

Friend said it is an easy way to help stablize my bench.

[mackin]

Adding 25 pushups per day?

Good idea or bad?

Friend said it is an easy way to help stablize my bench.

i'm adding push ups to my workout. a friend of mine said they helped so we'll see. i don't see why they wouldn't as long as there is still time for the muscles to rest.

[pl8er]

Adding 25 pushups per day?

Good idea or bad?

Friend said it is an easy way to help stablize my bench.

Push ups, they are always good.

[bluecar]

What muscles do pushups work?

[gymfreak101]

What muscles do pushups work?

chest, triceps, shoulders. alot of good advice here from some of the guys. To get stronger I always mentally prepare myself by just lifting the weight off the rack and holding it for about 10 seconds, once I get comfortable holding the weight and stabilizing it I will try to press it next time. A spotter is always nice because you can actually move up to a heavier weight and have the mental relief someone is there to help you.

[bluecar]

Problem with the heavier weights is that my wrists are weak as shit and get sore.

[fbi90909]

I benched 100 lbs today.

Just once and I was scared. Next time, I will use a spotter. I just feel gay asking for a spotter when it's just 100 lbs.

isn't it gayer to have a spotters balls hovering above your forehead with just a thin layer of spandex protecting you from a teabag?
:P


not talking any shit, i can barely bench 30 :/

[bluecar]

My body is not built for getting in shape.

[bluecar]

isn't it gayer to have a spotters balls hovering above your forehead with just a thin layer of spandex protecting you from a teabag?
:P


not talking any shit, i can barely bench 30 :/

Not as gay as it falling on you when your arms give out.

[gymfreak101]

Problem with the heavier weights is that my wrists are weak as shit and get sore.

wrist wraps, I use them and knee wraps.

[mackin]

you have a workout that includes forearms right?

another thing you could try is to get some really heavy dumbbells that are hard for you to even hold at your sides and try to hold them there for a period of time. that can help with your grip.

[pl8er]

you have a workout that includes forearms right?

another thing you could try is to get some really heavy dumbbells that are hard for you to even hold at your sides and try to hold them there for a period of time. that can help with your grip.

masterbation

[pl8er]

best thing is to get a wooden handle with a rope that you can attach weights too and wind it up and down.

Or just use a dumbbell and roll it back and forth across the tips ofyour fingers

[mackin]

best thing is to get a wooden handle with a rope that you can attach weights too and wind it up and down.

Or just use a dumbbell and roll it back and forth across the tips ofyour fingers

This. The winding one is known for teh burn.

You can also hold the bar behind you and do the rolling one. that's what I do. you may or may not have weight on it depending on forearm strength.

[bluecar]

best thing is to get a wooden handle with a rope that you can attach weights too and wind it up and down.

Or just use a dumbbell and roll it back and forth across the tips ofyour fingers

Up and down?

I was thinking of using those things that you squeeze like pliars execept there is a spring.

[pl8er]

Up and down?

I was thinking of using those things that you squeeze like pliars execept there is a spring.

They work alright, but the mentioned exercises are more effective. Now the power grips are good for carrying with you to pass time (like at work)

[bluecar]

They work alright, but the mentioned exercises are more effective. Now the power grips are good for carrying with you to pass time (like at work)

I didn't really understand what you meant by rolling it across my fingers.

[pl8er]

http://www.illpumpyouup.com/articles/images/arnold_forearms.gif

smaller weights of course and you let it roll down your fingers, then force it to roll back towards your forearms. Repeat over and over....or use one of these

http://ecx.images-amazon.com/images/I/313E54C9XXL._SL500_AA194_.jpg

[hoss]

It could possibly help. What exactly is unstable in your bench? And are you using a straight bar or dumbells for bench?

I have usually had best results with dumbells for bench. Reason being is that it helps to equalize a stronger arm. With a straight bar you can slightly cheat one side, with dumbells you cannot. You have to work on getting your form right and going straight up with the weights though.

I cant do bench presses anymore due to my shoulders. Last time I did them I dislocated a shoulder and the dumbell crashed down on me :crap:

[hoss]

I was replying to something about pushups and benchpress... WTF?

[bluecar]

It could possibly help. What exactly is unstable in your bench? And are you using a straight bar or dumbells for bench?



When my left arm begins to tire it pushes harder than my right.

Whenever I begin to get tired, my body pushes harder. If I am running, I get faster, etc. but I quickly get too tired.

[hoss]

My right arm tends to push harder than my left because it is weaker. I guess I mentally overcompensate.

Back in the day I used to workout with Jake from sundownz, he would push me HARD... When we first started with the dumb bell bench, he would hold my wrists just to guide my hands where they were supposed to be going. That helped me a lot on getting the form down.

[bluecar]

I use the bar without weights to go slow and work on form.

[hoss]

That works too. Another thing he had us do was what he called super sets.

Start with the bar, do 10 reps

Add 5 pounds to each side, do 10

Add 5 more to each side, do 10

5 more to each side, do 10

Keep going until you have 25 pounds on each side, then go backwards, removing 5 pounds per side each time. Do this as fast as you can, by the time you are done, you are struggling to lift just teh bar....

[pl8er]

I use the bar without weights to go slow and work on form.

This is a great idea. Focus on the presses but more importantly your control of the bar downward. Do not let gravity do the work.

That works too. Another thing he had us do was what he called super sets.

Start with the bar, do 10 reps

Add 5 pounds to each side, do 10

Add 5 more to each side, do 10

5 more to each side, do 10

Keep going until you have 25 pounds on each side, then go backwards, removing 5 pounds per side each time. Do this as fast as you can, by the time you are done, you are struggling to lift just teh bar....

X1,000. Although with his form being an issue, giving him a set that will cause failure may in fact be counterproductive. I love doing pulls and stacks though.

[bluecar]

Until I work til failure, gains will be minimal.

[mackin]

Until I work til failure, gains will be minimal.

How are things coming along? I would assume you have the form down pat now, eh?

[pl8er]

Did you try what I sent you last week?

[bluecar]

How are things coming along? I would assume you have the form down pat now, eh?

some
[
QUOTE=pl8er;138945]Did you try what I sent you last week?[/QUOTE]

Yes, but you never answered my question about order of exercises.

[bluecar]

Found out body fat % = 14.9 ;BMI = 24.9

[bluecar]

Next need to find out BMR

[_AnGeL_]

any updates? been almost a month since the last post :crap:

[bluecar]

I am revisiting this thread nearly a year later.

Bodyfat is down to 10.5%; however, my max lift is only 140. I am hellas stronger than what I was though.

I am curious if there is an easy way to show my progress. I have kept a long since March and it seems like I platued about 5 months ago.

[tapout]

When you plateau you have to up your intensity.

[bluecar]

Therin lies the problem.

Take the bench for example.

6/16: 75x12 ; 95x10; 75x20
6/18: 75x12 ; 95x10; 115x3
6/21: 75x12 ; 95x10; 100x8
6/28: 75x12 ; 95x10; 115x7.5
6/30: 75x12; 85x10; 115x6
7/2: 75x12; 95x10; 115x6
7/7: 45x15; 55x12; 65x10 (tried mixing it up, lower weight more reps)
7/9: 75x12; 95x10; 115x7
7/14: 115x5; 135x3; 135x2
7/29: 45x12; 55x12; 60x10 (Was laying floors and stuff the week before)
8/3: 45x15; 55x12; 65x10
8/4: 65x12; 85x10; 105x8
8/6: 85x12; 105x10; 115x8
8/16: 85x12; 95x10; 105x5 (took off a week to train for bike race. 26 miles in 2 hrs)
8/18: 45x20; 65x15; 75x10
8/20: 95x12; 105x10; 115x7.5
8/23: 95x12; 105x10; 115x6
8/27: 95x12; 105x10; 115x6; 135x3
8/30: 95x12; 105x8; 115x4
9/1: 115x8; 125x5; 135x3
9/3 & 9/6: No bench because workouted with gf
9/8: 105x10; 125x5; 135x5
9/10: 75x15; 95x12; 105x10
9/15: 65x20; 85x15; 95x12
9/17: 95x15; 105x12; 115x6
9/20: 105x15; 115x12; 125x7
9/22: 115x8; 125x6; 145x4 (helped)
9/27: 115x12; 125x10; 95x8 (tired but wanted to complete 3 sets)

[bluecar]

had to type all that out by hand.

[tapout]

Your main problem is overtraining your chest. You are not giving it time to rest and grow. Take a week off from all chest workouts. Then only do dumbell work every 4 days for a month. High intensity, no bullshit, screaming and throwing the weight around. Go back to bench and youll see some gains.

[bluecar]

The thing about dumbells is how the hurt my girly wrists. Any suggestions or just play through the pain?

[tapout]

Man up bro. Obviously, I dont want you to hurt yourself so if it serious just do what you can.

[bluecar]

Given what I posted above, any suggestions on what I should do with the dumbells?

[tapout]

I cant help with weight because you seem to be all over the place. I want you to go heavy weight/low reps but with weak wrists that may be hard. Go as heavy as you can and still feel comfortable. If your wrists dont allow you to be in the 3-5 rep range, bail and do a lighter weight for 15 reps.

[mackin]

You should start upping the weight and lowering reps. Do what tapout is suggesting.

5x5 routines will really help your strength as well.

Congrats on bf.

[UCP]

Where's the sexy shirt off pics?