The Amazing Race: Fitness Thread / Work-Out Thread

[benz88]

I usually do incline one click up on the bench. probably around 10-15*

[JLowery28]

I agree completely. I've been notorious for doing 30 or 45 degree incline db press and I feel it more in the shoulders than the upper chest but I've gone down to 15 degrees for the past few weeks and I can feel a difference. I took Friday-Sunday off because I had a jiu jitsu competition camp this weekend. It was worth it because I won the absolute tournament, which was funny because in the semis I grappled a 240 lb animal that played football for Nebraska, and in the finals I had a 130 pound guy so had I lost it would've been those two against each other. But anyway, I've got chest day tomorrow (Monday = national chest day) and I'm ready to clang and bang. Cellucor was nice enough to send me some free neon volt (new pomegranate flavor) so I'm looking forward to giving that a swing.

[andybob]

Fuck yeah. International chest day.

Chest, tri's, and calves for me tomorrow. 9-11 reps this week. Fuck yeah.

[JLowery28]

Fuck yeah. International chest day.

Chest, tri's, and calves for me tomorrow. 9-11 reps this week. Fuck yeah.

Yeah I'm down to the 3-5 rep week. I like the higher rep weeks more for pump, but I definitely like doing more weight for less reps. Ideally after the shortcut to size I think I'm going to do a high weight low rep exercise first to start the workout followed by a few exercises of high rep low weight. Best of both worlds.

[andybob]

Yeah I'm down to the 3-5 rep week. I like the higher rep weeks more for pump, but I definitely like doing more weight for less reps. Ideally after the shortcut to size I think I'm going to do a high weight low rep exercise first to start the workout followed by a few exercises of high rep low weight. Best of both worlds.

I think the 6-8 reps are my favorite. Still able to get a decent pump and you can move some decent weight.

I'm so torn on what workout I want to do next. I've made some decent gains on this program and want to keep leaning out and adding mass.

Thinking I might do the 6 week shortcut to shred again then do the 8 week Jay Cutler mass program that just came out. Or I could do Chris Gethin's 12 week hardcore trainer. Either way I still plan to keep on eating clean and training hard.

[JLowery28]

I think the 6-8 reps are my favorite. Still able to get a decent pump and you can move some decent weight.

I'm so torn on what workout I want to do next. I've made some decent gains on this program and want to keep leaning out and adding mass.

Thinking I might do the 6 week shortcut to shred again then do the 8 week Jay Cutler mass program that just came out. Or I could do Chris Gethin's 12 week hardcore trainer. Either way I still plan to keep on eating clean and training hard.

I really don't dislike any of the weeks cause I can make whatever rep range work for me. But I typically like lifting heavier weights anyway. Knocked out 245x4x4 on flat bench today. Which is the most that I've been able to do yet. Looking forward to maxing out after completing the shortcut to size.

[benz88]

So a buddy Told me to try Drop sets for the Supine Bench(one above). Did this as last workout of the night.

Started with 2 plates 8 reps, change plates right away to plate+25, 8reps, then plate +10 8 reps. Did this 3 times with no breaks between sets just swapping weights. Made me like spaghetti when I left lol.

[andybob]

I really don't dislike any of the weeks cause I can make whatever rep range work for me. But I typically like lifting heavier weights anyway. Knocked out 245x4x4 on flat bench today. Which is the most that I've been able to do yet. Looking forward to maxing out after completing the shortcut to size.

That's a pretty solid bench man.

In July when I started getting back into the gym I could barely get 135 for 5 reps. 2 weeks ago I got 205 for 3 with no spotter. If I had a spot I would have gone for a 4th rep. I'd like to think that's pretty solid progress. Not to mention I can crank out 15 reps with 135 like it's nothing.

The gym is so addicting when you really starting seeing progress.

[JLowery28]

So a buddy Told me to try Drop sets for the Supine Bench(one above). Did this as last workout of the night.

Started with 2 plates 8 reps, change plates right away to plate+25, 8reps, then plate +10 8 reps. Did this 3 times with no breaks between sets just swapping weights. Made me like spaghetti when I left lol.

I've started taking it a little easy on drop sets, a few weeks ago I was doing a drop set on flat bench and I ended up getting an exertion headache. I didn't know what it was, to be honest I thought I was having an aneurism and I was going to drive myself to the hospital but I thought I would wreck on the way. It ended up slowly going away and that's when I googled it. And then it happened a few days later on my squat drop set. I took a few days off and focused more on my breathing during my sets.

That's a pretty solid bench man.

In July when I started getting back into the gym I could barely get 135 for 5 reps. 2 weeks ago I got 205 for 3 with no spotter. If I had a spot I would have gone for a 4th rep. I'd like to think that's pretty solid progress. Not to mention I can crank out 15 reps with 135 like it's nothing.

The gym is so addicting when you really starting seeing progress.

That's very good progress. It took me forever it seems like to get 225. And after I hit that it's kinda snowballed into more and more.

[andybob]

I've started taking it a little easy on drop sets, a few weeks ago I was doing a drop set on flat bench and I ended up getting an exertion headache. I didn't know what it was, to be honest I thought I was having an aneurism and I was going to drive myself to the hospital but I thought I would wreck on the way. It ended up slowly going away and that's when I googled it. And then it happened a few days later on my squat drop set. I took a few days off and focused more on my breathing during my sets.



That's very good progress. It took me forever it seems like to get 225. And after I hit that it's kinda snowballed into more and more.

That exertion headache sounds kinda scary.

Hopefully within another month or so I'll get up to 225 on bench for a couple reps. Honestly I think my chest is strong enough for it, I just need to get the strength in my tri's up a little more.

Also, any recommendations for Creatine Monohydrate? I plan to order more protein tomorrow and I think I would like to start taking creatine to see if I like it or not. Was planning to go with just some Optimum Nutrition Micronized stuff because it's pretty cheap and I can just mix it in with my post-workout protein shake.

[Average_Jerk]

I've started taking it a little easy on drop sets, a few weeks ago I was doing a drop set on flat bench and I ended up getting an exertion headache. I didn't know what it was, to be honest I thought I was having an aneurism and I was going to drive myself to the hospital but I thought I would wreck on the way. It ended up slowly going away and that's when I googled it. And then it happened a few days later on my squat drop set. I took a few days off and focused more on my breathing during my sets.



That's very good progress. It took me forever it seems like to get 225. And after I hit that it's kinda snowballed into more and more.

i get those headaches sometimes after heavy squat days. today I thought my brain was gonna explode. I skipped friday and ate like shit and drank liquor all weekend. so I wasnt in the best form hahaha

[Average_Jerk]

That exertion headache sounds kinda scary.

Hopefully within another month or so I'll get up to 225 on bench for a couple reps. Honestly I think my chest is strong enough for it, I just need to get the strength in my tri's up a little more.

Also, any recommendations for Creatine Monohydrate? I plan to order more protein tomorrow and I think I would like to start taking creatine to see if I like it or not. Was planning to go with just some Optimum Nutrition Micronized stuff because it's pretty cheap and I can just mix it in with my post-workout protein shake.

I use the ON stuff myself

[andybob]

I use the ON stuff myself

You like it?

I've used their Casein and Whey stuff for a while now but I've heard their Creatine doesn't mix well. I guess that doesn't bother me, just wondering if you like it or not.

[andybob]

3.5 month progress:



Pretty solid.

[JLowery28]

That exertion headache sounds kinda scary.

Hopefully within another month or so I'll get up to 225 on bench for a couple reps. Honestly I think my chest is strong enough for it, I just need to get the strength in my tri's up a little more.

Also, any recommendations for Creatine Monohydrate? I plan to order more protein tomorrow and I think I would like to start taking creatine to see if I like it or not. Was planning to go with just some Optimum Nutrition Micronized stuff because it's pretty cheap and I can just mix it in with my post-workout protein shake.

Tbh, creatine mono is all the same. Whatever you think you'll like, get it. I even went to Walmart and picked up some of their "body fortress" creatine a couple months ago just to get some extra creatine in while I was out.

i get those headaches sometimes after heavy squat days. today I thought my brain was gonna explode. I skipped friday and ate like shit and drank liquor all weekend. so I wasnt in the best form hahaha

Yeah it's supposed to be caused by over straining in the neck/traps area which keeps blood from getting to and from the back of your brain. Hydration and breathing also play big parts. When I lift now I focus on keeping my body in line from my ass to my neck, when going heavy in anything people tend to crane their neck or tuck their chin. Since I've paid attention to these things it hasn't happened since. They say the best thing is time off, a week to 2 weeks is suggested. I took off Thursday to Monday. Worked like a charm.