Man I did a machine that targets the rhomboids yesterday...that shit feels good. Feeling that nice pleasant soreness right now where it doesnt hurt but just makes you feel pumped
Here's an easy diet to follow. See you in 2 months. Spoiler There was a time at the Old Westside gym where I couldn’t gain weight to save my fucking life. There was this dude who trained there who could just put on weight like fucking magic. He’d go from 198 to 308 and then to 275 and back down to 198. And he was never fat. It was amazing. I finally asked him one day how he did it. “You mean I never told you the secret to gaining weight? Come outside and I’ll fill you in.” Now remember, we’re at Westside Barbell. And this guy wants to go outside to talk so no one else can hear. Think about that for a minute. What the hell is he going to tell me? This must be some serious shit if we have to go outside, I thought. So we get outside and he starts talking. “For breakfast you need to eat four of those breakfast sandwiches from McDonalds. I don’t care which ones you get, but make sure to get four. Order four hash browns, too. Now grab two packs of mayonnaise and put them on the hash browns and then slip them into the sandwiches. Squish that shit down and eat. That’s your breakfast.” At this point I’m thinking this guy is nuts. But he’s completely serious. “For lunch you’re gonna eat Chinese food. Now I don’t want you eating that crappy stuff. You wanna get the stuff with MSG. None of that non-MSG bullshit. I don’t care what you eat but you have to sit down and eat for at least 45 minutes straight. You can’t let go of the fork. Eat until your eyes swell up and become slits and you start to look like the woman behind the counter.” “For dinner you’re gonna order an extra-large pizza with everything on it. Literally everything. If you don’t like sardines, don’t put ’em on, but anything else that you like you have to load it on there. After you pay the delivery guy, I want you to take the pie to your coffee table, open that fucker up, and grab a bottle of oil. It can be olive oil, canola oil, whatever. Anything but motor oil. And I want you to pour that shit over the pie until half of the bottle is gone. Just soak the shit out of it.” “Now before you lay into it, I want you to sit on your couch and just stare at that fucker. I want you to understand that that pizza right there is keeping you from your goals.” This guy is in a zen-like state when he’s talking about this. “Now you’re on the clock,” he continues. “After 20 minutes your brain is going to tell you you’re full. Don’t listen to that shit. You have to try and eat as much of the pizza as you can before that 20-minute mark. Double up pieces if you have to. I’m telling you now, you’re going to get three or four pieces in and you’re gonna want to quit. You fucking can’t quit. You have to sit on that couch until every piece is done. And if you can’t finish it, don’t you ever come back to me and tell me you can’t gain weight. ’Cause I’m gonna tell you that you don’t give a fuck about getting bigger and you don’t care how much you lift!” Did I do it? Hell yeah. Started the next day and did it for two months. Went from 260 pounds to 297 pounds. And I didn’t get much fatter. One of the hardest things I’ve ever done in my life, though.
60L or 40L i love my rogue duffel but i want something for travel. my northface isnt big enough. the day pack makes it more work friendly
I have the hylete backpack, not the 6 in 1, think it was the xl convertible. Anyway I really like it, can carry my change of clothes along with my laptop like, iPad, and work stuff. Also a couple of bottles. Today's workout sucked. As soon as I picked up a 25 plate to load it for a warm up and it felt heavy, I had a feeling of dread come on all of a sudden. Hamstrings have been sore for 2 data, along with my upper abs I think from those pullups. But I got all my lifts in, hit 185 for 5x5 on squats, but not happy with my form on a few reps, leaned a bit too forward. Was cool to see that 25 plate with a 45 on each side. Felt strong on rows, 115 for 5x5. Bench and dips, then did some additional cable rows, rope pulldowns. Didn't feel like doing any long cardio so I did 10 minutes on the assault bike. All out for 10 seconds slow pedal for 50. Proud of myself for pushing through and completing my workout when I wasn't feeling it. /Diary
Worst fashion statement in the gym is the ass douche in scrubs. Fuck that guy. He curls in the squat rack.
Because the founder Mehdi is a massive fraud with zero credentials. He ripped off a book written by a guy with decades of experience and found a way to convince millennial dweebs to pay monthly subscriptions to use his garbage site. Oh, but his app is cool! LOL.
I paid 10 for the app. Don't pay a monthly subscription. I'm making progress and actually going to the gym consistently for the first time in a long time so it's well worth it to me.
He ripped off starting strength's 3x5 program that was literally designed from years of experience and made his 5x5 using text he misunderstood. Reg Park had a 5x5 but the first 2 sets are warm-ups. With any LP you're bound to burn out. But with 3x5 you're likely to have a continued success so imo it's the better program either way.
5x5 is 5 sets 5 reps? I've been doing 5 sets (warmup, 2 sets normal, max set, cooldown) as close to 10 reps on everything. Is this not good?
I don't recall the specifics behind it, but I think the 4-6 rep range is considered optimal for maximum strength gains because you're working with a higher percentage of your max than say the 8-10 rep range. The way I've always read it/done myself is that warm up sets do not count, so if your working weight is say 275 that day, your first true set of 5 is the first one with that weight
You're better off printing off a copy of Prilepin's chart, tacking it to your gym wall (or memorizing it), and basing all of your workouts on that.
Not rogue, but not terrible. Depends on what you are looking for. A lot of people go with their racks because they are cheaper than rogue.
am doing this now. kinda threw together a plan for the next 8 weeks. Back/Legs x 2, Chest/Shoulders x 2, Core/Cardio x 2. The main lift for back/legs/chest/shoulders each day using a Prilepin weight/rep guideline. ~2 extra lifts per muscle group at 3-4 sets of 12-15.
Coming up on the one year mark of starting SL5x5 and I'm incredibly happy with my strength gains. I'm open to suggestions for what program to start next. I've stuck to a strict meal plan for the last two months which has helped, but I'm still looking to add more lean mass while also dropping body fat. My goals are purely aesthetic and health-driven at this point. I'm 36; not trying to win strong man any time soon.
I get a chuckle out of the balding 60yr olds with HGH belly and rope veins as much as anyone. Amazing the test levels you have to maintain that mass, sir.
never googled HGH Belly before. goddamn that's gross. probably rather have bitch tits than look like i'm 8 months pregnant
Look up some sort of push/pull/legs routine. You could still do a strength movement at the beginning of training, then move into your volume. Push: Bench - 3x5 - linear progression Incline - 3x10 Flys - 3x12 Triceps - 5x15 Delts - 5x15 Some shit like that.
I can't recommend looking at Mike Israetel and renaissance periodizations info enough. They make periodization really simple to understand for hypertrophy.
What apps do you guys use for calorie, protein, macros (I just learned that that's a thing) tracking?
Depends on what you're buying. Good entry level/budget equipment that will get the job done and last a while. Their racks are definitely the most popular of their options.... and their GHR went like hot cakes because they were so inexpensive. You looking to buy anything specific?