_John_ Member

sports are the answer in our household. My 12 yo likes basketball mostly, so he has to stay in shape to play on his year round club team. He's also playing football in middle school this year, so I warned him that's a whole new can of worms for being in shape.

Back/legs 3x10 ez curl bar pullovers 3x15 barbell bent over rows 3x5 deadlifts (sumo) 3x15 each Leg extensions + seated leg curls (superset)

Hell, I'll throw one out there: Beginner. You are a new lifter. You're gonna make gains even doing crap work if you just keep consistently coming to the gym. Your weight also isn't extremely taxing to your joints yet, so 2-3 times per week is fine for lifting volume as your systemic fatigue isn't too bad. Any timing is ok…

Back day: 3xfailure overhand pull-ups 2xfailure chin ups 3x6 barbell bent over rows 1x failure drop set at end of bent over rows 3x5 sumo deadlifts

that () was explaining why 20. I'd prefer 15ish, and i like doing my shoulder work on cables vs. dumbbells. I do most of my isolation work in the 10-15 rep range as hypertrophy is all I'm going for with that part of my work.

12-20%ish for men. Anything leaner isn’t really “healthier” and that’s not too lean to survive a catastrophic illness or be fatigued all the dang time from exercise/diet.

chest/shoulder day; Barbell Bench Press 3x12 Flies 3x15 One armed reverse fly 3x15 Cable Side raises 3x20 (I'm between 30 and 40 on my machine with no increments, so more reps, or only do 10?) Cable Front Raises 3x15 Cable skull crushers 3x15

Even cheerios lower cholesterol in studies…so instant oats definitely count as “ part of the club” even if they’re the obnoxious relative nobody likes…

I was there 5 months ago right with you... I probably had 70ish pounds of fat (to get to roughly 15% body fat, and "healthy") I needed to lose then, and I'm over halfway home since march. I'm pretty much tough love on myself though...lost all mine so far lifting weights and eating about 200g protein/day and a total of…

Oh lawd no...don't actually eat what I suggested (check out "Hot Ones" on youtube before touching that sauce).

Da Bomb: Beyond Insanity

I know what the science says about how much is "needed" but I find it's easier to maintain my calorie deficit with closer to 1g/pound and a high fiber diet otherwise. And general agreement with post above. Lift heavy, monitor progress and make sure you're constantly adding more reps or more weight to your lifts. Focus on…

To me: BASIC strength training. So much fluff in most workouts you get online. Not enough sets to failure within 10-15 reps.

Forgot about the white board/journal. Everyone should track progress. We track the best completed set in our household:

Worked with my upcoming 7th grader who's going out for tight end in middle school football on what types of blocks he can expect to see on the line of scrimmage in football. We worked on reach blocks, down blocks, straight up blocks, left and right shoulder turns, foot positioning on his stance, how he needs to balance his…

Power rack, barbell with at least 500 pounds of weight, room to do deadlifts, adjustable bench, leg extension/leg curl, lat pull-down, and an ability to cable tricep pushdowns, pull-ups, cable flies, cable or machine rows, dumbbells up to at least 40’sare my non-negotiablez for a home gym. Bonus items: ez curl bar, trap…

I kinda look like a stuffed sausage, but I fit into the smallest jeans I had in my closet. A full 8 sizes smaller than where I started the year.

3x10 squats...last set was quivering on the way up. Was focused on hitting just below contest depth so I was doing these very slowly. 1x15 superset of leg extensions and seated leg curls (wanted to do 3x, but leg day be leg day). Then I tried not to vomit for the next hour. I'm an old guy, and my legs are my best body…

Chest and shoulders (upper body “push” day) Standing OHP 3x10 Uppercut flies 3x15 Tricep Pushdown (rope) 3x15 Internal and External Rotations 3x15 each. Das it.

You can tell by how few shopping carts get returned to the proper place that there’s always some bad apples that don’t give AF. Especially at Walmart….

is there like some special premium only room on the forum where the activity on the forums is what it was like 10 years ago? Because, where did the active posters go? Been a while since I sniffed around here..

back/pull day. In order: 5x5 barbell bent over rows (strength focused workout today). 2x12 ez curl bar pullovers 2x12 Standing staight bar pulldowns (lat isolation, getting too much activation of my triceps on the ez curl bar pullovers today) 3x12 ez curl bar curls standing. Feels good to get in a cheat rep or 2 on the…

I think women on PED's screw up women's perception of what an extreme weight lifter ends up looking like moreso than with men. With men, it's kind of obvious that an average height, lean, elite natural athlete with at or nearly max muscle development kind of looks something between a sprinter and an NFL halfback. Even…

Microwaved leftover sirloin...with ketchup. Then grab an orange or banana on the way out the door. Or if I'm cooking breakfast, one pat of butter in a pan and make french toast with like half a container (15 servings total in container) of egg whites/beaters with the bread (4 slices), and then sautee some blueberries…

I had a tear in my right meniscus this April (I was in crutches as they delivered all the equipment for our home gym)... But then I was squatting again within 2 weeks (light and with knee braces) and the last pain (when I full bore sprinted) went away in about 2 months. All progress was made under my orthopedic surgeon's…

I got a wild hair to down a 32 oz peanut butter jar within a few minutes (worth it) one time. I think I ran my local streets for about 2 hours straight that night when I was probably running 2:00-2:15 laps on a 400 yd track at the time. Underestimating that to 2:30 laps, I got that at just over 10 miles. Coulda gone more,…

Just saw this. Nah, essentially the same evidence (meta analyses typically move maybe a little faster than textbook speed, so one year isn't that significant for the types of studies considered). Difference is that what I posted is from the Joint Expert Committee on Food Additives (JEFCA) and the new cancer designation…

Both my shoulders pop when I do any kind of "arm circles". Sounds gross to myself when I swim... Is there pain with the pop? But, you don't have to do shoulder presses to build your shoulders. You can build legs without squats, pecs without benching...etc.

I think being open is beneficial for many reasons. Because it's so taboo, so many males assume that being on gear is all that separates them from having a contest worthy physique. And that's just not the case. But this constant parading of physiques that are either decade(s) long transitions naturally or years on gear with…

whole pound of raw strawberries, like 150-200 calories of steamed broccoli+cauliflower usually makes me hate the act of chewing and eating. That's how I get my body to STFU when I need to maintain a deficit.