I'm becoming a gym guy - Page 47

Captain Cannabis · 04-14-2012, 10:15 AM

there is an enzyme in your body that destroys it (because it is also created in your body), so its not totally dangerous.. but it is definitely toxic and it is a powerful irritant for your mucous membranes (nose, throat), so you can easily damage those by inhalation. another thing to consider is that fish and animals do not have the enzyme to destroy it, and so it is extremely environmentally toxic even in small quantities (ie: how are they disposing of it?).

i use it a lot in the lab. amine bases are one of the worst smells because you never get sensitized to them no matter how long you are exposed.

Sir-Ex · 04-14-2012, 10:32 AM

wtf there is ammonia in my ritz sandwiches

adventure · 04-14-2012, 02:27 PM

Ive ran 34 miles in the past 5 days. getting back to were I used to be... feels good

BigSpliffSmoka · 04-14-2012, 02:37 PM

Quote:

Originally Posted by Snowmayne

Just got back from the meet.

Totaled 1,040. My Glossbrenner Bodyweight Coefficient score was 652.34.

Squatted 355, failed my 395. Got out of the whole, went up about 3 inches and hams just didn't activate. Went straight down, was absolutely no fighting it. I've never even had that happen before. Suckd.

Benched 230. Failed my 245. Pushed it about 3 inches off my chest and fought it for at least 5 seconds not moving the slightest.

Pulled 455 for an awesome new PR. Previous was 420 so that 455 felt amazing.

My wife didn't do the best job at filming but we had a guy who set up a video recorder on a tripod film everything and he's going to burn us all copies so no upload yet.

The guy who got the initial meet set up and who contacted bb.com who got all the stuff sent to us, didn't even show.. Either he had something come up for work, or is being a shady bastard trying to keep 7k worth of gear, shirts, and supplements.

Good job. It's weird that so few people showed. I know bodybuilding/lifting is HUGE overseas for the military. When I was on Osan (Korea) that gym was always packed with some huge dudes. Not sure how big the base is in Turkey... but yea.

That's fucked either way. Could have dropped it off before work. Or maybe it didn't arrive yet. Either way, I'd call him out on it or let BB.com know.

stoneric · 04-14-2012, 03:31 PM

Quote:

Originally Posted by Snowmayne

Failed 385. Didn't realize i wrote 395 in the OP, was a copy pasta job from the misc.

to lazy to upload all the other lifts, takes for fucking ever. I'll just wait till I get the copy of everything from the guy with the video camera.

You'd do a shit load more with a squat suit and not having the bar so high up on your traps. To get a max attempt you should place the bar lower on your shoulder blades. The higher up on the traps makes it more of an isolation exercise, sliding it down distributes the weight more evenly

Snowmayne · 04-14-2012, 05:20 PM

yea I've thought about putting the bar lower since I squat low bar style, but I didn't want to change it up a few weeks before the meet.

It's something I'm going to work on though.

stoneric · 04-14-2012, 08:53 PM

I hope you catch the powerlifting bug.

Snowmayne · 04-15-2012, 08:12 AM

Yea man, I mean for a while now I've enjoyed lifting for strength over aesthetics.. On top of that, I think I respond better to heavy weight opposed to lighter weight anyways.

Deff look forward to attending more meets in the future.

Snowmayne · 04-16-2012, 04:59 PM

So after some dickhead stole the community foam roller @ the gym, I finally ordered one today. Been a few weeks since I rolled, so many knots in my quads, and calves. Hip flexor hurting again to. Desperately need this foam roller to get here quick.

Ordered the black one, reviews were pretty good.

13" long by 5" in diameter

PVC core as well. I'm probably in for a world of pain.

Amazon.com: TriggerPoint The Grid Foam Roller: Sports & Outdoors

Geeno · 04-16-2012, 05:06 PM

Apparently PVC is da way of da world.

The foam Is mostly to help it roll, pure foam just doesn't last long.

Snowmayne · 04-16-2012, 05:15 PM

I think I posted a while back I was going to run a strength program designed by the legend Jim Wendler. Well, I never got around to it, that is until this week.

This is a program I will probably run through out the rest of the year, in numerous cycles and will most likely add a large amount of weight to the big 4, over time, with this proven program.

A write up can be found here;

T NATION | How to Build Pure Strength

A handy calculating tool that plugs in the exact amount of weight you need to use, as well as the reps for each week (based on your 1 rep max) can be found here;

blackironbeast.com :: 5/3/1 Calculator

You have 4 choices for the style of 5/3/1 you want to run as far as your assistance work goes, I'm running a slightly altered program given to me by a powerlifter I know from the bb.com boards

Bench 5/3/1
OHP 5X10
Chins/pullups
Rows

Squat 5/3/1
Front squat 5X10
Walking lunges

Press 5/3/1
CGBP 5X10
Chins/pullups
Power cleans or rows

Deadlift 5/3/1
Squat 5X10
reverse hyper or GHR 3X10

I'll probably add a few extra iso movements here and there but not to much. For instance today, on squat day, I added GHRs after walking lunges which I do with a barbell, outside in the grass, that way I don't have to worry about holding DBs, can go to failure and just drop the weight off my back.

Excited to finally start the program. Should be breaking PRs monthly, increasing the weight steadily, and getting strong as fuuuuuuuuck.

Snowmayne · 04-20-2012, 05:04 AM

Frank looking juicy as fuuuck

Snowmayne · 04-21-2012, 04:59 AM

So after running week 1, I really enjoyed the program.

To give an example here was my bench day.

5x90, 5x110, 3x130, 5x145, 5x165 5+x185

The last set with the +, is where you go for as many reps as you can and stop like 1 rep or half rep short of failure. I got 10.

Followed by that is 5 sets of 10 reps, either pyramiding the weight down, or using a percentage of your 1RM, Jim recommending 30% your first week, and 40-50% for weeks 2, and 3.

So that looked like this, 10x165, 10x165, 10x145, 10x135, 10x135

Now this on paper looked easy as fuck to me. It wasn't. After I hit the 185 for 10, the 165 for 10x2 was pretty hard. Last couple reps I was deff struggling.

Followed all this up with some shoulder and back work, and had my ass kicked.

I also haven't had my chest this sore in maybe forever. The DOMS have really kicked in 2 days later. I'll take that as a good sign.

Every other day went good to. This new lifting style, and sprinting my ass of in soccer 2-3x a week should put my ass in pretty good shape for summer time.

Snowmayne · 04-23-2012, 10:05 AM

foam roller came in, just rolled before heading off to the gym.

holy pain.

squat day. legggoooo

Snowmayne · 04-23-2012, 12:30 PM

and now for the post-rolling. even more pain. fuuuck.

tonights session

squat: 5x135, 5x170, 3x205, 3x240, 3x270, 3+x305 (I got 8)

pyramiding sets of 10: 10x255x2, 10x220, 10x200x2

BB Lunges: 18 steps @ 95lbs x 3

Lying down leg curls: 10x80x5

Ab work.

climbed stairs for 15mins = 61 flights.

fml

Snowmayne · 04-23-2012, 01:18 PM

man its amazing how much better you feel after a foam roll. hurts like hell, but your body just feels so fresh afterwards.

ChiefBongWater · 04-23-2012, 01:27 PM

Quote:

Originally Posted by Snowmayne

Failed 385. Didn't realize i wrote 395 in the OP, was a copy pasta job from the misc.

to lazy to upload all the other lifts, takes for fucking ever. I'll just wait till I get the copy of everything from the guy with the video camera.

im mirin

Snowmayne · 04-25-2012, 03:57 AM

eh, I've gotten it before. Sucks I couldn't get it that day when it counted.

All good though, by August when I leave here, I'll be squatting 430+, hopefully 4 plates for a triple if I stay healthy and my programming goes as it should.

Todays press day. Last set is at 130 for 3+ reps. Looking to get it for 8.

Then its 5 sets of 10 pyramided down.

To anyone whos been seeing my latest numbers, they look low. They are suppose to. This program is set up to make big gains in your numbers, so you start a bit lower than what you work with, giving you room to work up. Most people get up to a certain amount of weight, stall out, and work at that number for months (as I was previously doing). Thats wrong. I should progress steadily for 3-4 months adding 5lbs to my bench and press, and 10lbs to my squat and dead monthly, before stalling once.

So with with a bench of what I called 240 (competition bench was 230, gym bench was 250), a press of 160, squat I called 375 (called it low), and a dead of 455, the calculator took 90% of those numbers as my actual 1RM, and plugs in the weights and reps I need to hit to build on those.

Pretty good stuff.

stoneric · 04-25-2012, 04:22 PM

Yeah, and there are many variations and some quite simple. I do 7 week cycles. I do sets of 5 for 2 wks, 4's for 2, 3's for 2 and my last week I do sets of 2. And then start over. Right now my goals are to increase the bench by 5lbs and Sqt and DL by 10 by the end of each 7 week cycle. Gains are dependent on many factors but sooner or later they will be minimal.

Edit: I meant 5 reps, 4 reps ect.

SoK · 04-25-2012, 06:43 PM

Now that I finally have a job, I can buy some some T-Bomb supplement.

Last month I have done a 10 different set routine about 20X. I'm averaging much higher and seeing minor gains.

Squats - 70 lbs 10X/set, curls sitting down, crunches (never more than 1 set a day), etc

Also, no more rock climbing in the foreseeable future. I didn't think I would miss it, but I'm starting to. It seems like climbing motivated me to finally keep a routine.

04-14-2012, 10:15 AM	#921 (permalink)
Captain Cannabis safety word: more Join Date: Jul 2001 Location: m.i.a. Posts: 19,126 Thanks: 4,706 Thanked 5,944 Times in 3,129 Posts	there is an enzyme in your body that destroys it (because it is also created in your body), so its not totally dangerous.. but it is definitely toxic and it is a powerful irritant for your mucous membranes (nose, throat), so you can easily damage those by inhalation. another thing to consider is that fish and animals do not have the enzyme to destroy it, and so it is extremely environmentally toxic even in small quantities (ie: how are they disposing of it?). i use it a lot in the lab. amine bases are one of the worst smells because you never get sensitized to them no matter how long you are exposed. __________________ fuck the monkeys

04-14-2012, 10:32 AM	#922 (permalink)
Sir-Ex Learner Join Date: Jul 2001 Location: Vancouver, BC Posts: 18,291 Thanks: 3,437 Thanked 6,851 Times in 3,909 Posts	wtf there is ammonia in my ritz sandwiches __________________ Smile ▒▒▒▒▒▒▒▒▒▒▒▒ ▒▒▒▒▓▒▒▓▒▒▒▒ ▒▒▒▒▓▒▒▓▒▒▒▒ ▒▒▒▒▒▒▒▒▒▒▒▒ ▒▓▒▒▒▒▒▒▒▒▓▒ ▒▒▓▓▓▓▓▓▓▓▒▒ ▒▒▒▒▒▒▒▒▒▒▒▒

04-14-2012, 02:27 PM	#923 (permalink)
adventure Adventure its good Join Date: Jun 2002 Location: Upstate NY Posts: 7,084 Thanks: 2,834 Thanked 2,567 Times in 1,764 Posts	Ive ran 34 miles in the past 5 days. getting back to were I used to be... feels good __________________ Coming Full Range

04-14-2012, 05:20 PM	#926 (permalink)
Snowmayne Hero of the Internet Join Date: Apr 2004 Posts: 5,112 Thanks: 802 Thanked 4,294,967,295 Times in 1,954 Posts	yea I've thought about putting the bar lower since I squat low bar style, but I didn't want to change it up a few weeks before the meet. It's something I'm going to work on though. __________________ We women, we gain weight because we accumulate so much wisdom and knowledge that there isn't enough space in our heads, and it spreads all over our bodies. We are not fat, we are greatly cultivated. Every time I see my curves in the mirror, I tell myself: "How amazing am I ?! " ☆ ★ ☆ ★ ☆ ★ we JACKED, you mad?☆ ★ ☆ ★ ☆ ★ I lash out because no one seems to be honest except for geeno and snowmayne.

04-15-2012, 08:12 AM	#928 (permalink)
Snowmayne Hero of the Internet Join Date: Apr 2004 Posts: 5,112 Thanks: 802 Thanked 4,294,967,295 Times in 1,954 Posts	Yea man, I mean for a while now I've enjoyed lifting for strength over aesthetics.. On top of that, I think I respond better to heavy weight opposed to lighter weight anyways. Deff look forward to attending more meets in the future. __________________ We women, we gain weight because we accumulate so much wisdom and knowledge that there isn't enough space in our heads, and it spreads all over our bodies. We are not fat, we are greatly cultivated. Every time I see my curves in the mirror, I tell myself: "How amazing am I ?! " ☆ ★ ☆ ★ ☆ ★ we JACKED, you mad?☆ ★ ☆ ★ ☆ ★ I lash out because no one seems to be honest except for geeno and snowmayne.

04-14-2012, 08:53 PM	#927 (permalink)
stoneric bougeman Join Date: Aug 2004 Posts: 8,170 Thanks: 3,437 Thanked 4,068 Times in 2,418 Posts	I hope you catch the powerlifting bug.

04-16-2012, 04:59 PM	#929 (permalink)
Snowmayne Hero of the Internet Join Date: Apr 2004 Posts: 5,112 Thanks: 802 Thanked 4,294,967,295 Times in 1,954 Posts	So after some dickhead stole the community foam roller @ the gym, I finally ordered one today. Been a few weeks since I rolled, so many knots in my quads, and calves. Hip flexor hurting again to. Desperately need this foam roller to get here quick. Ordered the black one, reviews were pretty good. 13" long by 5" in diameter PVC core as well. I'm probably in for a world of pain. Amazon.com: TriggerPoint The Grid Foam Roller: Sports & Outdoors __________________ We women, we gain weight because we accumulate so much wisdom and knowledge that there isn't enough space in our heads, and it spreads all over our bodies. We are not fat, we are greatly cultivated. Every time I see my curves in the mirror, I tell myself: "How amazing am I ?! " ☆ ★ ☆ ★ ☆ ★ we JACKED, you mad?☆ ★ ☆ ★ ☆ ★ I lash out because no one seems to be honest except for geeno and snowmayne.

04-16-2012, 05:15 PM	#931 (permalink)
Snowmayne Hero of the Internet Join Date: Apr 2004 Posts: 5,112 Thanks: 802 Thanked 4,294,967,295 Times in 1,954 Posts	I think I posted a while back I was going to run a strength program designed by the legend Jim Wendler. Well, I never got around to it, that is until this week. This is a program I will probably run through out the rest of the year, in numerous cycles and will most likely add a large amount of weight to the big 4, over time, with this proven program. A write up can be found here; T NATION \| How to Build Pure Strength A handy calculating tool that plugs in the exact amount of weight you need to use, as well as the reps for each week (based on your 1 rep max) can be found here; blackironbeast.com :: 5/3/1 Calculator You have 4 choices for the style of 5/3/1 you want to run as far as your assistance work goes, I'm running a slightly altered program given to me by a powerlifter I know from the bb.com boards Bench 5/3/1 OHP 5X10 Chins/pullups Rows Squat 5/3/1 Front squat 5X10 Walking lunges Press 5/3/1 CGBP 5X10 Chins/pullups Power cleans or rows Deadlift 5/3/1 Squat 5X10 reverse hyper or GHR 3X10 I'll probably add a few extra iso movements here and there but not to much. For instance today, on squat day, I added GHRs after walking lunges which I do with a barbell, outside in the grass, that way I don't have to worry about holding DBs, can go to failure and just drop the weight off my back. Excited to finally start the program. Should be breaking PRs monthly, increasing the weight steadily, and getting strong as fuuuuuuuuck. __________________ We women, we gain weight because we accumulate so much wisdom and knowledge that there isn't enough space in our heads, and it spreads all over our bodies. We are not fat, we are greatly cultivated. Every time I see my curves in the mirror, I tell myself: "How amazing am I ?! " ☆ ★ ☆ ★ ☆ ★ we JACKED, you mad?☆ ★ ☆ ★ ☆ ★ I lash out because no one seems to be honest except for geeno and snowmayne.

04-20-2012, 05:04 AM	#932 (permalink)
Snowmayne Hero of the Internet Join Date: Apr 2004 Posts: 5,112 Thanks: 802 Thanked 4,294,967,295 Times in 1,954 Posts	Frank looking juicy as fuuuck __________________ We women, we gain weight because we accumulate so much wisdom and knowledge that there isn't enough space in our heads, and it spreads all over our bodies. We are not fat, we are greatly cultivated. Every time I see my curves in the mirror, I tell myself: "How amazing am I ?! " ☆ ★ ☆ ★ ☆ ★ we JACKED, you mad?☆ ★ ☆ ★ ☆ ★ I lash out because no one seems to be honest except for geeno and snowmayne.

04-21-2012, 04:59 AM	#933 (permalink)
Snowmayne Hero of the Internet Join Date: Apr 2004 Posts: 5,112 Thanks: 802 Thanked 4,294,967,295 Times in 1,954 Posts	So after running week 1, I really enjoyed the program. To give an example here was my bench day. 5x90, 5x110, 3x130, 5x145, 5x165 5+x185 The last set with the +, is where you go for as many reps as you can and stop like 1 rep or half rep short of failure. I got 10. Followed by that is 5 sets of 10 reps, either pyramiding the weight down, or using a percentage of your 1RM, Jim recommending 30% your first week, and 40-50% for weeks 2, and 3. So that looked like this, 10x165, 10x165, 10x145, 10x135, 10x135 Now this on paper looked easy as fuck to me. It wasn't. After I hit the 185 for 10, the 165 for 10x2 was pretty hard. Last couple reps I was deff struggling. Followed all this up with some shoulder and back work, and had my ass kicked. I also haven't had my chest this sore in maybe forever. The DOMS have really kicked in 2 days later. I'll take that as a good sign. Every other day went good to. This new lifting style, and sprinting my ass of in soccer 2-3x a week should put my ass in pretty good shape for summer time. __________________ We women, we gain weight because we accumulate so much wisdom and knowledge that there isn't enough space in our heads, and it spreads all over our bodies. We are not fat, we are greatly cultivated. Every time I see my curves in the mirror, I tell myself: "How amazing am I ?! " ☆ ★ ☆ ★ ☆ ★ we JACKED, you mad?☆ ★ ☆ ★ ☆ ★ I lash out because no one seems to be honest except for geeno and snowmayne.

04-23-2012, 10:05 AM	#934 (permalink)
Snowmayne Hero of the Internet Join Date: Apr 2004 Posts: 5,112 Thanks: 802 Thanked 4,294,967,295 Times in 1,954 Posts	foam roller came in, just rolled before heading off to the gym. holy pain. squat day. legggoooo __________________ We women, we gain weight because we accumulate so much wisdom and knowledge that there isn't enough space in our heads, and it spreads all over our bodies. We are not fat, we are greatly cultivated. Every time I see my curves in the mirror, I tell myself: "How amazing am I ?! " ☆ ★ ☆ ★ ☆ ★ we JACKED, you mad?☆ ★ ☆ ★ ☆ ★ I lash out because no one seems to be honest except for geeno and snowmayne.

04-23-2012, 12:30 PM	#935 (permalink)
Snowmayne Hero of the Internet Join Date: Apr 2004 Posts: 5,112 Thanks: 802 Thanked 4,294,967,295 Times in 1,954 Posts	and now for the post-rolling. even more pain. fuuuck. tonights session squat: 5x135, 5x170, 3x205, 3x240, 3x270, 3+x305 (I got 8) pyramiding sets of 10: 10x255x2, 10x220, 10x200x2 BB Lunges: 18 steps @ 95lbs x 3 Lying down leg curls: 10x80x5 Ab work. climbed stairs for 15mins = 61 flights. fml __________________ We women, we gain weight because we accumulate so much wisdom and knowledge that there isn't enough space in our heads, and it spreads all over our bodies. We are not fat, we are greatly cultivated. Every time I see my curves in the mirror, I tell myself: "How amazing am I ?! " ☆ ★ ☆ ★ ☆ ★ we JACKED, you mad?☆ ★ ☆ ★ ☆ ★ I lash out because no one seems to be honest except for geeno and snowmayne.

04-23-2012, 01:18 PM	#936 (permalink)
Snowmayne Hero of the Internet Join Date: Apr 2004 Posts: 5,112 Thanks: 802 Thanked 4,294,967,295 Times in 1,954 Posts	man its amazing how much better you feel after a foam roll. hurts like hell, but your body just feels so fresh afterwards. __________________ We women, we gain weight because we accumulate so much wisdom and knowledge that there isn't enough space in our heads, and it spreads all over our bodies. We are not fat, we are greatly cultivated. Every time I see my curves in the mirror, I tell myself: "How amazing am I ?! " ☆ ★ ☆ ★ ☆ ★ we JACKED, you mad?☆ ★ ☆ ★ ☆ ★ I lash out because no one seems to be honest except for geeno and snowmayne.

04-25-2012, 03:57 AM	#938 (permalink)
Snowmayne Hero of the Internet Join Date: Apr 2004 Posts: 5,112 Thanks: 802 Thanked 4,294,967,295 Times in 1,954 Posts	eh, I've gotten it before. Sucks I couldn't get it that day when it counted. All good though, by August when I leave here, I'll be squatting 430+, hopefully 4 plates for a triple if I stay healthy and my programming goes as it should. Todays press day. Last set is at 130 for 3+ reps. Looking to get it for 8. Then its 5 sets of 10 pyramided down. To anyone whos been seeing my latest numbers, they look low. They are suppose to. This program is set up to make big gains in your numbers, so you start a bit lower than what you work with, giving you room to work up. Most people get up to a certain amount of weight, stall out, and work at that number for months (as I was previously doing). Thats wrong. I should progress steadily for 3-4 months adding 5lbs to my bench and press, and 10lbs to my squat and dead monthly, before stalling once. So with with a bench of what I called 240 (competition bench was 230, gym bench was 250), a press of 160, squat I called 375 (called it low), and a dead of 455, the calculator took 90% of those numbers as my actual 1RM, and plugs in the weights and reps I need to hit to build on those. Pretty good stuff. __________________ We women, we gain weight because we accumulate so much wisdom and knowledge that there isn't enough space in our heads, and it spreads all over our bodies. We are not fat, we are greatly cultivated. Every time I see my curves in the mirror, I tell myself: "How amazing am I ?! " ☆ ★ ☆ ★ ☆ ★ we JACKED, you mad?☆ ★ ☆ ★ ☆ ★ I lash out because no one seems to be honest except for geeno and snowmayne.

04-25-2012, 04:22 PM	#939 (permalink)
stoneric bougeman Join Date: Aug 2004 Posts: 8,170 Thanks: 3,437 Thanked 4,068 Times in 2,418 Posts	Yeah, and there are many variations and some quite simple. I do 7 week cycles. I do sets of 5 for 2 wks, 4's for 2, 3's for 2 and my last week I do sets of 2. And then start over. Right now my goals are to increase the bench by 5lbs and Sqt and DL by 10 by the end of each 7 week cycle. Gains are dependent on many factors but sooner or later they will be minimal. Edit: I meant 5 reps, 4 reps ect. Last edited by stoneric; 04-25-2012 at 05:58 PM.

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04-25-2012, 06:43 PM	#940 (permalink)
SoK Old School Join Date: Aug 2008 Posts: 3,114 Thanks: 337 Thanked 920 Times in 593 Posts	Now that I finally have a job, I can buy some some T-Bomb supplement. Last month I have done a 10 different set routine about 20X. I'm averaging much higher and seeing minor gains. Squats - 70 lbs 10X/set, curls sitting down, crunches (never more than 1 set a day), etc Also, no more rock climbing in the foreseeable future. I didn't think I would miss it, but I'm starting to. It seems like climbing motivated me to finally keep a routine. Last edited by SoK; 04-25-2012 at 06:49 PM.