Gym/Exercise Thread

[GSdrums87]

Lolololol

[PensFanInDC]

And here's today's workout. GoRuck in less than a month...

10 Burpees
240m Run
20 Sumo Squat - 25lb
240m Run
30 Shoulder Press - 60lb
240m Run
3 Minute Rest

x3 RFT
35lb Ruck

FYI

This almost killed me...

Adding that weight on your back is no joke. I have no idea how I am going to survive a 12 hour, 20 mile ruck...

[GSdrums87]

I started my 100's with heavy lifts following on Monday. Brutal.

[DudeMan2766]

Beach bound in 24 days. Need to up the tempo

[JS©]

Anybody doing the GNC Miracle Mile race downtown on Friday night? Basically it's a mile sprint through the strip and into town.

Considered it, but I might be picking up another car that night and don't know if I'd make it back into town in time.

[Godric]

Mydol is also good for that

Wow, i totally set that up

[GSdrums87]

Anybody doing the GNC Miracle Mile race downtown on Friday night? Basically it's a mile sprint through the strip and into town.

Considered it, but I might be picking up another car that night and don't know if I'd make it back into town in time.

Drive your car through the race, screaming what amateurs everyone is since they can't top out at the clearly superior horsepower of your car.

[Idoit40fans]

Anybody doing the GNC Miracle Mile race downtown on Friday night? Basically it's a mile sprint through the strip and into town.

Considered it, but I might be picking up another car that night and don't know if I'd make it back into town in time.

Drive your car through the race, screaming what amateurs everyone is since they can't top out at the clearly superior horsepower of your car.

Protip: Drive backwards to really show them up.

[JS©]

(replacing bikes with runners?)

[GSdrums87]

While we're on the topic of being an alpha-male (the truest form of fitness), remember when in public to always pee into the the center of the toilet bowl to maximize loudness and assert your dominance.

[PensFanInDC]

So last night was brutal yet again

A. Push Press/Box Jumps
B. KB Swing/Push Ups
C. Bench Press/Pull Ups
D. Front Squat/GHD Situp

Start with A. Do the left side 10 times and then the right side once. Then 9 times and twice. 8 times and 3 times, etc. until you do the left side once and the right side 10 times. Move from A through D. Effin killer. Highly recommended.

[GSdrums87]

Those are the worst, because they don't seem like much, and you get them done quickly, but it's brutal.

[tifosi77]

Anyone know anything about Rogue Fitness?

My chiro/physio was telling me about these compression bands called Voodoo Floss and recommending that I try them out on a wonked out shoulder that's been giving me grief for about a year now. Did some research and it turns out they're either by or endorsed by a company called Mobility WOD. I used their methods a year or so ago to restore range of motion to an ankle that I damaged quite badly in high school and hadn't been able to fully move properly for over 20 years. Just curious if anyone's got any familiarity with the compression bands.

[PensFanInDC]

We use Rogue stuff at our gym. It's top of the line. It's what they use at Crossfit Games too.

I use the bands to help with my pull ups. They are great for a range of uses.

[Godric]

Bulk

Cut

Look exactly the same as when you started bulking


Woooooooooooo

I'm about to just go to Guadalajara or some local lab and pick up a **** ton of Primobolan then I won't have to worry about any of that ****. I'll just be cut and aesthetic as **** for lyfe.

and then die of a heart attack in a sauna

[Godric]

There are people in this thread that I respect their insight.... How do you guys feel about Mike Mentzer's Philosophy?

I've been training so hard for like 6 weeks going to gym 6 days a week but I've been doing full body circuits, not splits... Minimal gains. I don't feel like Im over training though, don't get me wrong... I'm going hard as hell but I'm so pumped full of Nitric Oxide sups and protein.... I don't get sore.

[yubb]

So last night was brutal yet again

A. Push Press/Box Jumps
B. KB Swing/Push Ups
C. Bench Press/Pull Ups
D. Front Squat/GHD Situp

Start with A. Do the left side 10 times and then the right side once. Then 9 times and twice. 8 times and 3 times, etc. until you do the left side once and the right side 10 times. Move from A through D. Effin killer. Highly recommended.

I've done kettle bell swings once. My gym doesn't have kettle bells so I used a couple of 45lb. plates. I didn't really do them right, but my biceps were incredibly sore for three or four days. I'll definitely do those again.

[PensFanInDC]

So last night was brutal yet again

A. Push Press/Box Jumps
B. KB Swing/Push Ups
C. Bench Press/Pull Ups
D. Front Squat/GHD Situp

Start with A. Do the left side 10 times and then the right side once. Then 9 times and twice. 8 times and 3 times, etc. until you do the left side once and the right side 10 times. Move from A through D. Effin killer. Highly recommended.

I've done kettle bell swings once. My gym doesn't have kettle bells so I used a couple of 45lb. plates. I didn't really do them right, but my biceps were incredibly sore for three or four days. I'll definitely do those again.

KB swings are a hip dominant exercise. If anything but your legs hurt the next day then you did something wrong. I must have done them incorrectly for a few months before I was corrected. The movement is basically one big dry hump. The KB shouldn't go higher than 90 degrees and most of the time, when I'm doing it, it's more at 45 degrees. You squat down (deadlift squat so knees behind the toes) and thrust with your hips. The bell will swing on it's own. Try to not use your arms at all besides holding onto the KB.

For a modification, angle your toes outward about 45 degrees. That really engages the adductors.

[Idoit40fans]

I missed the workout last night and i'm not going to get an opportunity to work out again till sunday night. Not happy.

[GSdrums87]

My total lack of sleep this week is making me feel totally overtrained. Need to take a nap.

[PensFanInDC]

I did about 20 minutes of lifting yesterday until I had some pretty bad shoulder pain. I haven't taken a day off since Sunday so I'm probably over trained a bit. Gonna rest until GoRuck training Sunday morning. I did learn how to jump rope properly though. Gonna work on double unders.

[Crankshaft]

I did about 20 minutes of lifting yesterday until I had some pretty bad shoulder pain. I haven't taken a day off since Sunday so I'm probably over trained a bit. Gonna rest until GoRuck training Sunday morning. I did learn how to jump rope properly though. Gonna work on double unders.

You're an animal. You probably should take a day off.

[yubb]

So last night was brutal yet again

A. Push Press/Box Jumps
B. KB Swing/Push Ups
C. Bench Press/Pull Ups
D. Front Squat/GHD Situp

Start with A. Do the left side 10 times and then the right side once. Then 9 times and twice. 8 times and 3 times, etc. until you do the left side once and the right side 10 times. Move from A through D. Effin killer. Highly recommended.

I've done kettle bell swings once. My gym doesn't have kettle bells so I used a couple of 45lb. plates. I didn't really do them right, but my biceps were incredibly sore for three or four days. I'll definitely do those again.

KB swings are a hip dominant exercise. If anything but your legs hurt the next day then you did something wrong. I must have done them incorrectly for a few months before I was corrected. The movement is basically one big dry hump. The KB shouldn't go higher than 90 degrees and most of the time, when I'm doing it, it's more at 45 degrees. You squat down (deadlift squat so knees behind the toes) and thrust with your hips. The bell will swing on it's own. Try to not use your arms at all besides holding onto the KB.

For a modification, angle your toes outward about 45 degrees. That really engages the adductors.

Right, the problem was that I was using plates, which are taller than a kettle bell and I have goofy long arms, so I had to engage my biceps so the plates wouldn't hit the ground. My butt was a bit sore the next day if I remember. Fortunately I do enough leg workouts that they don't realy get sore any more.

[GSdrums87]

I actually take the tricep pulldown rope and attach it to a cable, then pull it between my legs facing away from the machine, and do the thrusts similar to kettelbell swings. Hips and glutes.

[PensFanInDC]

So last night was brutal yet again

A. Push Press/Box Jumps
B. KB Swing/Push Ups
C. Bench Press/Pull Ups
D. Front Squat/GHD Situp

Start with A. Do the left side 10 times and then the right side once. Then 9 times and twice. 8 times and 3 times, etc. until you do the left side once and the right side 10 times. Move from A through D. Effin killer. Highly recommended.

I've done kettle bell swings once. My gym doesn't have kettle bells so I used a couple of 45lb. plates. I didn't really do them right, but my biceps were incredibly sore for three or four days. I'll definitely do those again.

KB swings are a hip dominant exercise. If anything but your legs hurt the next day then you did something wrong. I must have done them incorrectly for a few months before I was corrected. The movement is basically one big dry hump. The KB shouldn't go higher than 90 degrees and most of the time, when I'm doing it, it's more at 45 degrees. You squat down (deadlift squat so knees behind the toes) and thrust with your hips. The bell will swing on it's own. Try to not use your arms at all besides holding onto the KB.

For a modification, angle your toes outward about 45 degrees. That really engages the adductors.

Right, the problem was that I was using plates, which are taller than a kettle bell and I have goofy long arms, so I had to engage my biceps so the plates wouldn't hit the ground. My butt was a bit sore the next day if I remember. Fortunately I do enough leg workouts that they don't realy get sore any more.

I don't know why I read plates as dumbells....