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Old 11-11-2014, 05:04 AM   #176
Number1Hater
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Re: Losing this gut/getting tone with ExpectedV

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Originally Posted by udbrky View Post
My source suggested your gym
Haha.

I just got back. Took me 30-35 minutes to get in all the lifts. Felt really short so I wanted to do some bench/military. I don't want to screw up the schedule Russ gave me, so I just walked out.

Workout:
Monday-
Squats 3x8-12
-95x1x10
-115x1x10
-120x1x5
Leg press 5x10
90x4x10
100x1x10
Lying leg curls 5x10
40x4x10
50x1x10

I feel like I can add a bit more weight to these lifts. But for now I want to develop good form and stay in control of the weights, rather than have bad form/let the weights control me.

On the way out, I asked the guy at the desk about monthly membership. He seemed clueless. Said there is a $200 sign up fee, and it's $40/month to use the whole gym/basketball court/swimming pool. For gym only it's $15 or $20 per month with the $200 sign up fee, he couldn't remember lol. I'm just going to text back the guy who contacted me last week. He seems to know what he's talking about.. I'll check out Quads Gym later on today.
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Old 11-11-2014, 11:02 AM   #177
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Re: Losing this gut/getting tone with ExpectedV

That seems pretty expensive. In any case, once you get used to the exercises and up the amount of weight you lift, u will exert more energy. You will see it will become harder. This is good for now despite feeling you probably want to do more.
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Old 11-11-2014, 12:18 PM   #178
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Re: Losing this gut/getting tone with ExpectedV

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That seems pretty expensive. In any case, once you get used to the exercises and up the amount of weight you lift, u will exert more energy. You will see it will become harder. This is good for now despite feeling you probably want to do more.
I'm talking to some friends who have membership there, and they said they did not get hit with the enrollment fee. Like I said, the guy seemed clueless lol.

Yeah I will slowly add weight each week. Just trying to get my muscles going the first couple of weeks. I'm really into it right now. All I'm doing is googling/youtubing lifting stuff, ha.
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Old 11-11-2014, 12:34 PM   #179
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Re: Losing this gut/getting tone with ExpectedV

I bought a food scale and found out I was under eating the chicken breast. I was probably eating 12oz of chicken instead of a full pound. Holy crap that extra 4oz fills you up.


11/11 Macros:


3 egg omelette:.....................21f/1.2c/18p
1 apple:................................0f/34c/1p
1 banana:........................... .4f/27c/1.3p
2 fish oil capsules:..................3f/1c/1p

2 protein shake:.....................3f/6c/48p

1 tuna Sandwich:
2 slices oat nut whole grain:.....5f/44c/8p
chopped onions:
1/4 avocado:.........................10f/6c/1.5p
2 servings tuna:.....................1f/0c/22p

1 nature valley:......................4f/25c/3p

16oz chicken breast:...............4f/0c/84p
steamed broccoli:

Total: 51.4f/144.2c/187.8p
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Old 11-11-2014, 02:49 PM   #180
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Re: Losing this gut/getting tone with ExpectedV

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Originally Posted by Number1Hater View Post
I'm talking to some friends who have membership there, and they said they did not get hit with the enrollment fee. Like I said, the guy seemed clueless lol.

Yeah I will slowly add weight each week. Just trying to get my muscles going the first couple of weeks. I'm really into it right now. All I'm doing is googling/youtubing lifting stuff, ha.
Check online. A lot of places that have enrollment fees have online specials that waive them.
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Old 11-12-2014, 04:26 AM   #181
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Re: Losing this gut/getting tone with ExpectedV

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Check online. A lot of places that have enrollment fees have online specials that waive them.
Yeah the guy who texted me straightened everything out. It's $35/month with no enrollment fee. I think first payment is $70, then $35/month.

I just woke up and my legs are goooone.

Russ has me resting every other day, but I feel like going in again. Here is what today looks like:

Wednesday-

Bench press 3x8-12
Decline bench 5x10
Dips 5x10
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Old 11-12-2014, 06:59 AM   #182
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Re: Losing this gut/getting tone with ExpectedV

Just got back. I don't even know how they keep this place running. The staff/customer service might be the WOAT. I walk in and show them my 7 day pass on my phone. New guy I see for the first time says it's only available before 8pm. Just his vibe tells me he doesn't even want to deal with me and expects me to walk out. I tell him I've been coming in for the past 3 days at the same time(usually between 2a-3a). Being clueless he calls over another employee. She tells me the same thing. I them tell them I am suppose to be signing up later on today. I show them the text/rates I got from their manager, and she helped me sign up. She then tells me the rate is $40/month, but honored $35/month since I showed her the text I got from her manager. She said she'd talk to him and get back to me. I will not be shocked if I get charged $40/month, this place is a mess.. Gym is great, the people/staff that work there might not have even graduated from high school.


Weighed myself after I woke up, and I'm at 147.5lb.


I think I made a mistake today by doing the dips first on the chin/dips assist. By the time I was done, my arms were noodles and I didn't have enough strength to properly complete the bench press/decline bench...

Wednesday-

Dips 5x10

4x10 @ 1/2 body weight
1x3 @ 2/3 body weight
I was using all my energy on the last rep @ 2/3 body weight. I wanted to save some for the bench/decline so I stopped there.
Bench press 3x8-12
65x1x10
75x1x8
85x1x3
95x1x1
Decline bench 5x10
65x1x10
65x1x5
Couldn't lift anymore so I stopped here.


Asked a dude for a spot on the bench @ 85lb/95lb. Nice guy.

I'm wondering how I am this weak. It seems like the majority of the guys in there are benching at least 135lbs to start off with, and they don't look any bigger than I do, maybe just a little. I was always this skinny kid back in the day, and people would tell me how thin I am. I played baseball back in high school and my coach would get on my ass to get in the weight room. I did, but I never grew for some reason. Bad genes? Not eating enough?

Too early to tell, I'm going to give it a month or so any see if I see a difference.
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Old 11-12-2014, 10:20 AM   #183
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Re: Losing this gut/getting tone with ExpectedV

Good job so far, man.

Definitely do accessory stuff after the main lifts imo.

Yeah, it can be terribly frustrating when customer service people are jerks. Make sure that you get the rate that the manager offered.

You'll get stronger. Just keep it up for awhile, and you'll definitely notice the positive changes.

If you have a smartphone, I recommend Jefit for keeping track of your lifts. It's really helpful.

glgl
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Old 11-12-2014, 11:31 AM   #184
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Re: Losing this gut/getting tone with ExpectedV

Your bench is fine bro. Untrained my bench was 55x1. You will cruise to 225+ in a few years if you just keep at it.
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Old 11-12-2014, 11:35 AM   #185
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Re: Losing this gut/getting tone with ExpectedV

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Originally Posted by Number1Hater View Post
.

I'm wondering how I am this weak. It seems like the majority of the guys in there are benching at least 135lbs to start off with, and they don't look any bigger than I do, maybe just a little. I was always this skinny kid back in the day, and people would tell me how thin I am. I played baseball back in high school and my coach would get on my ass to get in the weight room. I did, but I never grew for some reason. Bad genes? Not eating enough?

Too early to tell, I'm going to give it a month or so any see if I see a difference.
1.)Don't care about the others- this is really important believe it or not.
2.)Eat, train, sleep- the results WILL come, but don't be impatient- just do the max you can that day in the gym and don't let the nutella monster creep in too much.
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Old 11-12-2014, 01:48 PM   #186
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Re: Losing this gut/getting tone with ExpectedV

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Originally Posted by Number1Hater View Post
Asked a dude for a spot on the bench @ 85lb/95lb. Nice guy.
Good for you dude. There are sooooooooooooo many guys who don't ask for spots at what other guys would consider "light weight"

They fail to realize that
A) Everyone started somewhere. Some higher, some lower.
B) Light vs Heavy is simply relative to your own strength levels.
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Old 11-12-2014, 03:23 PM   #187
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Re: Losing this gut/getting tone with ExpectedV

Thanks for the words of encouragement, guys.


Quote:
Originally Posted by nuclear500 View Post
Good for you dude. There are sooooooooooooo many guys who don't ask for spots at what other guys would consider "light weight"

They fail to realize that
A) Everyone started somewhere. Some higher, some lower.
B) Light vs Heavy is simply relative to your own strength levels.

+1. The only reason I don't ask is because some of the guys just seem way too focused on their lifts/workouts and I really don't want to bother them. Everyone has their own personality and even the most kind looking person might come off as a complete ass.


11/12 Macros:


3 egg omelette:....................21f/1.2c/18p
1 apple:.............................0f/25c/.5p
1 banana:......................... .4f/27c/1.3p
2 protein shake:...................3f/6c/48p

2 nature valley:...................8f/50c/6p
1/4 tuna:......................... .5f/0c/11p
16oz chicken breast:.............4f/0c/84p
steamed broccoli:

2 tuna sandwiches:
4 slices oat nut whole grain:...4f/52c/12p
2 servings tuna:...................1f/0c/22p
chopped onions:
1/2 cup pureed avocado:.......17f/10c/2.3p

Total: 58.9f/171.2c/205.1p
Goal: 40f/208c/190p
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Old 11-12-2014, 03:48 PM   #188
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Re: Losing this gut/getting tone with ExpectedV

I rarely ask for a spot, but it sucks when you should have, and now a couple guys come running and you're in the middle of dumping weight when you realize there's dudes beside you that you would put in danger.

You'll realize the more you go in that there are cool guys in the gym. Befriend them, chat them up, give them some props, ask for spots, next thing you know, they'll be asking you for liftoffs on 405+ bench. Then, you'll feel like one of the cool kids.
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Old 11-12-2014, 03:52 PM   #189
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Re: Losing this gut/getting tone with ExpectedV

Btw, cool guys may be the quiet ones who go in, have great form and focus, and don't give two ****s about actually "looking cool"...
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Old 11-12-2014, 04:14 PM   #190
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Re: Losing this gut/getting tone with ExpectedV

you don't have to be friends with someone to ask for a spot, its like the most common thing. i've only ever been turned down once for a spot, and that guy was a total dick imo
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Old 11-12-2014, 04:25 PM   #191
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Re: Losing this gut/getting tone with ExpectedV

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you don't have to be friends with someone to ask for a spot, its like the most common thing. i've only ever been turned down once for a spot, and that guy was a total dick imo
yeah this^ Most guys are happy to help. Few times when I've loaded the bar for a heavy set I've even been asked by random guy if I want a spot
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Old 11-12-2014, 05:20 PM   #192
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Re: Losing this gut/getting tone with ExpectedV

Unless you lift at Planet Fitness -- then, if you exhale too loudly the lunk alarm will go off and you'll be removed for gymtimidation. So watch out for that.
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Old 11-12-2014, 05:59 PM   #193
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Re: Losing this gut/getting tone with ExpectedV

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Btw, cool guys may be the quiet ones who go in, have great form and focus, and don't give two ****s about actually "looking cool"...
This and has me written all over it. I know people look at me cause I'm doing really light weight but phucks aren't given.
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Old 11-12-2014, 06:07 PM   #194
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Re: Losing this gut/getting tone with ExpectedV

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Originally Posted by The Yugoslavian View Post
Btw, cool guys may be the quiet ones who go in, have great form and focus, and don't give two ****s about actually "looking cool"...
Quote:
Originally Posted by HalfSlant View Post
you don't have to be friends with someone to ask for a spot, its like the most common thing. i've only ever been turned down once for a spot, and that guy was a total dick imo
I agree, I just meant that once you get over the being intimidated, you'll find a lot of guys are cool. Just make sure the guy knows what you want - do you want assistance? do you want a liftoff, etc.

Inform how many reps you're going for too.
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Old 11-13-2014, 07:17 AM   #195
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Re: Losing this gut/getting tone with ExpectedV

I am still soar from yesterday, so I adjusted the sets and reps a bit. Russ has me going in every other day and I think I'm going to use those rest days next week. Just a bit too excited to hit the gym everyday right now.

Thursday-
Deadlift 3x8-12
115x5x5
Pull ups 5x10
5x5 @ 1/2 body weight
DB row 5x10
25x5x10 left
25x5x10 right

I also added in some:

Lat Pull Downs
40x4x10
55x1x5

and did 20x5x5 on this machine:



What is this machine called? And it's suppose to work your traps, right? I'm not sure I did it right. Am I suppose to come all the way up to my chest and have my shoulder blades touch each other?

Also for the DB rows, I feel like I'm using all arm in the workout. I don't feel anything in my lats. I watched this video on form and done it exactly the same:




Same for the lat pull downs. I don't feel anything in my lats. Just all arms. Maybe I don't have any lat muscles developed yet?

Cooled down by shooting some hoops for about 10-15 minutes and called it a day. The deadlifts definitely got me sweating. I will rest a day or just go in again tomorrow, depending on how I feel.
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Old 11-13-2014, 07:29 AM   #196
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Re: Losing this gut/getting tone with ExpectedV

weightxrepsxsets

or

setsxrepsxweight

ty.

ETA:
I have no idea what that thing is.
would not / would not

Just keep on doing them one-arm-DB-rows imo.
You go up in weight you can't help but be using your lats and also feel like they're the prime mover too.

Last edited by Pummi81; 11-13-2014 at 07:52 AM.
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Old 11-13-2014, 09:02 AM   #197
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Re: Losing this gut/getting tone with ExpectedV

Looks like a machine to do t-bar rows: https://www.youtube.com/watch?v=j3Igk5nyZE4
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Old 11-14-2014, 08:17 AM   #198
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Re: Losing this gut/getting tone with ExpectedV

Quote:
Originally Posted by Pummi81 View Post
weightxrepsxsets

or

setsxrepsxweight

ty.

ETA:
I have no idea what that thing is.
would not / would not

Just keep on doing them one-arm-DB-rows imo.
You go up in weight you can't help but be using your lats and also feel like they're the prime mover too.
Ty, will keep both in mind.

Quote:
Originally Posted by Soulman View Post
Looks like a machine to do t-bar rows: https://www.youtube.com/watch?v=j3Igk5nyZE4
Yeah, that's pretty much it. But with the machine I'm using my body is at a 45 degree angle.
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Old 11-14-2014, 08:32 AM   #199
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Re: Losing this gut/getting tone with ExpectedV

I don't think I will be dead-lifting again. My body felt fine until last night. My lower back started to tighten up/hurt. I put on an Icy Hot patch before bed. I woke up right now and couldn't do simple things like put on my socks, pet my dog, take a poop. I lifted yesterday at around 3am and the pain came in around 5pm yesterday. I did not go in today.

I felt my form was good, but obviously not if my back is in pain. I was using heels, gluts, hams, and quads going up. I think I might have screwed up on the down part. I'm always careful of my lower back because I've had back pain before and it's not until recently the pain went away. Now I think I hurt it again... The pain starts right in the middle of my lower back, and it reaches all the way up to the middle of my back. The 2 muscles on each side of the spine. I don't think it's a disc/bone problem.


11/13 Macros:


3 egg omelette:.................21f/1.2c/18p
1 apple:............................0f/25c/0.5p
2 banana:...................... .8f/52c/2.6p
2 protein shake:.................3f/6c/48p
1 nature valley:..................4f/25c/3p


2 tuna sandwiches:
2 servings tuna:.................1f/0c/22p
1/2 avocado:.....................21f/12c/3p
chopped onions:
4 slices whole grain bread:....8f/76c/20p


16oz chicken breast:...........4f/0c/84p
steamed broccoli:


Total: 62.8f/197.2c/201.1p

Goal:
40f/208c/190p
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Old 11-14-2014, 08:49 AM   #200
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Re: Losing this gut/getting tone with ExpectedV

So, 14 hours after the lifting -part?

Miiiiiight be just DOMS (delayed onset muscle soreness). Yes they can be painful but don't really stop you from doing anything.

Or maybe a facet joint problem?
I've had those happen out of the blue, while e.g. bending/twisting my back to pick up a pencil or something off the floor. Usually last a few days but they really can be a ***** and can actually prevent you from doing things.
Once I had one of those happen when I went swimming after a lifting session and jumped into the lake off the dock.
BAM, a nasty spasm in the middle back. Hurt for a day or two but eventually went away.

Anyway, always having a good lower back posture (rigid, stabile, solid, slight arch in your lumbar spine, supported by your abs) when you load your spine (squats, overhead press, deadlift etc) is of uttermost importance when it comes to lifting.

Next time you DL, shoot a video, preferably from 3 or 9 o'clock.

Last edited by Pummi81; 11-14-2014 at 08:55 AM.
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