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+--- Thread: Fitness thread (/showthread.php?tid=60068)
Fitness thread - chrome - 2013-03-06
COMPENSATION FOR HALF A BAG OF CHIPS: SUCCESSFUL
6 March 2013
EDIT: According to Strength Standard, using my 5RMs that I've already performed (175 bench, 315 squat, 360 DL), my total is 1000 (208 bench, 370 squat, 422 DL, all at 1RM). Part of me wants to go try to actually do those things at those weights to see if that's actually possible...
But still, I'm this close to the 1k club. Is this the real life?
Fitness thread - madanthony - 2013-03-06
Substitutes for bodyweight inverted rows? Alternatively, really janky methods to create a way to do them in my house? None of my tables are suitable.
Fitness thread - chrome - 2013-03-06
madanthony Wrote:Substitutes for bodyweight inverted rows? Alternatively, really janky methods to create a way to do them in my house? None of my tables are suitable.Before I could properly do pull-ups I would take a resistance band, loop it through a hanging Iron Gym, and do seated cable rows like that. They're almost the same as inverted rows, just you're pulling at an angle rather than completely vertical. There's also just taking an Iron Gym and a tall enough stool and doing inverted rows like that.
Fitness thread - madanthony - 2013-03-06
chrome Wrote:Before I could properly do pull-ups I would take a resistance band, loop it through a hanging Iron Gym, and do seated cable rows like that. They're almost the same as inverted rows, just you're pulling at an angle rather than completely vertical. There's also just taking an Iron Gym and a tall enough stool and doing inverted rows like that.
Forgot about my resistance bands. Should be able to rig one up around the post in my closet, thanks.
Fitness thread - chrome - 2013-03-07
Broke Student Recipe of the Day:
Jell-BRO Chocolate Pudding
- 1 cup plain Greek yogurt (doesn't matter if it's fat free or not, your choice)
- 1 scoop chocolate protein powder (I use ON Gold Standard Extreme Milk Chocolate)
- 1 tbsp cocoa powder
- 1 packet of sugar or sweetener, appx. 1/2 tsp
- Add supplements or additional sweetener if you like, I used two packets of Splenda and added 5g of creatine
1. Mix dry ingredients. I used a pretty small bowl so I had to mix the recipe three times:
2. Put about 1/3 of the Greek yogurt in a bowl.
3. Put 1/3 of the dry ingredients in a bowl.
4. Mix
5. Repeat 2 through 4 until you've used all your ingredients.
6. Add sweetener to your liking
I tried doing something like this a few days ago and it didn't turn out so well, but I did it again with cocoa powder and...well no surprise, it tasted much more like chocolate. To me it tastes better than actual chocolate pudding.
EDIT: Macros
For 1 bowl using nonfat Greek yogurt and ON Gold Standard protein:
250kcal
1.5g fat
15g carbohydrates
2g fiber
47g protein
I eat two of these in a day. Goodbye protein shakes!
Fitness thread - chrome - 2013-03-08
I think I've mentioned before how I like the idea of turning fitness into a "real-life RPG".
Well, I completely nerded out and did that today. (I had a few hours to kill)
Using Excel I made a D&D-esque spreadsheet that you can use to game-ify and track your fitness progress. Of course, I specialized it towards MapleStory:
[old image]
I originally thought to just use it for myself, but I figured that I might as well streamline it as best as I can and share it with other people, too. But, keeping in mind that it was designed towards only my own progress at first, there may be a few things I overlooked when generalizing everything. For the most part though it should work fine.
If you guys want to use it, great--all that work didn't go towards nothing. I can answer any questions you have if any of you do decide to use the spreadsheet.
Download link (.xlsx file)
EDIT: Added a lot of things to make you do as little work as possible.
![[Image: MSfitnessv1.2.png]](https://dl.dropbox.com/u/7832677/MSfitnessv1.2.png)
Fitness thread - Saber - 2013-03-12
I recently signed up for the gym and it has been going great so far! Doing mostly cardio atm though I use a few other machines too. Was surprised I was able to run with no breaks for 40 minutes on the elliptical given how I've never really been physically active before, though.
Not that I'm complaining~
Fitness thread - chrome - 2013-03-13
I used a belt for deadlifts today. I did some sprints last night and I felt like I would be a bit weaker, but looking back I don't think I needed it. I did 365x5 but I don't know if I want to count that as a raw PR.
Fitness thread - madanthony - 2013-03-15
Wonder how long until I can do a full and proper handstand?
Fitness thread - chrome - 2013-03-16
madanthony Wrote:Wonder how long until I can do a full and proper handstand?I still can't do one of these, haha.
My fitness goals are somewhat conflicted. I know that I have a good strength base, but I'm not the most athletic person--by that I don't mean I'm a lard, but sometimes I end up slightly (slightly) winded walking up three flights of stairs, and I'm not the best runner. I'm also not great at bodyweight related things--still can't do a muscle-up.
I've said before that I want to cut, and I'm still working on that and working on speeding up. My strength is somehow still going up. But now I'm trying to pick between advancing my strength throughout this whole semester to "ideal" levels, or going ahead with my end goal and doing a hypertrophy program.
Besides that, I'm starting to sprint 2x a week because screw distance running and I want to cut faster. Also heart health.
Recently I've also wanted to start playing a sport...
Okay, maybe I just want to do everything. What the hell am I becoming?
tl;dr Hypertrophy now or wait 3-4 months?
Squat: 315x5
Deadlift: 370x5
Bench: 175x5
Fitness thread - madanthony - 2013-03-16
The thing that bugs me about doing bodyweight work is that it's harder to quantify progress. I know I've added a few reps to knee push-ups, but I can still only do like... 2 normal pushups. I can hold myself up against the wall at ~45 degrees for 40-45 seconds, but push it to 60 degrees and that time cuts in half. And moving my hands to a position once I'm up is totally out of the question still.
Fitness thread - ImagineAll - 2013-03-16
madanthony Wrote:The thing that bugs me about doing bodyweight work is that it's harder to quantify progress. I know I've added a few reps to knee push-ups, but I can still only do like... 2 normal pushups. I can hold myself up against the wall at ~45 degrees for 40-45 seconds, but push it to 60 degrees and that time cuts in half. And moving my hands to a position once I'm up is totally out of the question still.Have you considered doing something like Convict Conditioning? That is, if you're looking into doing calisthenics type work. I did it for awhile before I started doing weights, and it's definitely a challenge with some good workout progressions.
chrome Wrote:I still can't do one of these, haha.I'd opt to cut now if I were you. There's no reason you can't switch back to a strength oriented routine later if you want. I think it varies for person to person, though. As much as I'm impressed with my lifts, I'm more impressed with, say, being able to walk on my hands. As far as aesthetics go, I think looking nice adds another element to your lifting since half of working out is wanting to be able to see the visible gains as well.
My fitness goals are somewhat conflicted. I know that I have a good strength base, but I'm not the most athletic person--by that I don't mean I'm a lard, but sometimes I end up slightly (slightly) winded walking up three flights of stairs, and I'm not the best runner. I'm also not great at bodyweight related things--still can't do a muscle-up.
I've said before that I want to cut, and I'm still working on that and working on speeding up. My strength is somehow still going up. But now I'm trying to pick between advancing my strength throughout this whole semester to "ideal" levels, or going ahead with my end goal and doing a hypertrophy program.
Besides that, I'm starting to sprint 2x a week because screw distance running and I want to cut faster. Also heart health.
Recently I've also wanted to start playing a sport...
Okay, maybe I just want to do everything. What the hell am I becoming?
tl;dr Hypertrophy now or wait 3-4 months?
Squat: 315x5
Deadlift: 370x5
Bench: 175x5
Fitness thread - madanthony - 2013-03-16
ImagineAll Wrote:Have you considered doing something like Convict Conditioning? That is, if you're looking into doing calisthenics type work. I did it for awhile before I started doing weights, and it's definitely a challenge with some good workout progressions.
Eh, I'm just aiming for maintenance until I move back out the 'rents place. I'll look into SS/some problem DO YOU EVEN LIFT program once I've gotten past this transitory portion of my life. My diet will be perpetually shitty while living with my parents. My habits are associated with locations.
Fitness thread - ImagineAll - 2013-03-17
madanthony Wrote:Eh, I'm just aiming for maintenance until I move back out the 'rents place. I'll look into SS/some problem DO YOU EVEN LIFT program once I've gotten past this transitory portion of my life. My diet will be perpetually shitty while living with my parents. My habits are associated with locations.Well for Convict Conditioning all you'll ever need is yourself and a tennis ball, and even the latter isn't entirely necessary. It's just a workout regimen based entirely on body weight stuff. And it has tiers for each exercise. It's a book, but I'm sure you can find a PDF of it floating around online (at least I did when I first started it).
Fitness thread - chrome - 2013-03-17
I've followed Madcow 5x5 Intermediate for a month and made some nice squat/DL/OHP (still no bench) gains, but I've decided to take a break from that for now in favor of PHAT, aka I don't know what half of these exercises want me to do because I'm using strange machines for all of them...
But, hopefully I'll be able to see progress quicker because of the whole hypertrophy thing. Also five days a week in the gym is a bit more satisfying to me.
madanthony Wrote:Eh, I'm just aiming for maintenance until I move back out the 'rents place. I'll look into SS/some problem DO YOU EVEN LIFT program once I've gotten past this transitory portion of my life. My diet will be perpetually pomegranatety while living with my parents. My habits are associated with locations.It's entirely possible to progress on Convict Conditioning, and it's not hard at all to switch over to something like SS once it's available. Starting Strength is just that--Starting.
EDIT:
Fuck dumbbell bench.
By that I mean I tried to do it alone and almost died. Otherwise, I feel like it hits my chest more than barbell benching--this might be what I need to break my plateau. I threw up 70s today for 1x5 and 60 for 2x7, once I get used to it hopefully my upper body will finally catch up. Also 45x3x7 on seated dumbbell shoulder presses felt good too.
Fitness thread - chrome - 2013-03-18
"Oh, they split a whole-body routine into upper and lower, each day must be easier, right?"
God damn it logic stop being wrong.
Not even the full workout; I had to stop because short on time
The sheer concentration of heavy lower body exercises plus the fact that I'm on a cut made this the hardest thing ever.
Fitness thread - madanthony - 2013-03-18
Broke my remaining resistance band handle and may have jiggered the attachment points on the band. Need to find will to risk continued band usage or need yet another jury-rig row method.
Fitness thread - chrome - 2013-03-18
madanthony Wrote:Broke my remaining resistance band handle and may have jiggered the attachment points on the band. Need to find will to risk continued band usage or need yet another jury-rig row method.Plastic chair.
Fitness thread - madanthony - 2013-03-19
chrome Wrote:Plastic chair.
Lie under it like the table method? Wonder if we have a suitable chair.
Fitness thread - chrome - 2013-03-21
Leg day, AKA "How do I use this machine" and "God damn it front squats":
21 March 2013, lower body hypertrophy