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Simply Shredded FAQ - Read before posting! Frostshock 31 2 monthszakk (4): Thanks for putting this together! Great idea for a post.
Broscience kozzletoff 6 16 minutesRawsteel (547): That deads and squats were enough for the core/abs in my earlier years.
Juggernaut WinnersNeverQuit 157 29 minuteswannabemuscular (25737): What an epic weekend for SS. WNQ, Rude, Rohr all competing!
Take more pics of what you're eating... hollyhopeful5678 213 32 minuteswannabemuscular (25737): Yeah dude. Boil the Linguine, heat the sauce in a separate pot, then put it together in a bowl. I made chicken salad the other night. Picked up one of those precooked rotisserie chickens from Sams club, hacked that bitch up with my hands, and made chicken salad out of it. Ate it for 3 days.
Road to Nationals 2015! Trev182 75 34 minutesTrev182 (14899): Paused deadlifts 180x4x4 Pull ups ss bw x8x4 dips bw x8x4 Front squats 80x3x3 DB curls 15x10x4 Trained with my coach today, was a good experience, few tweeks to deadlifta, bar is moving brilliantly at the minute. Tried front squats today, felt decent, manage to do proper squats with very little pain in my hip.
Progress pics + Need weekend advice Fayzeh 66 3 hoursA_em (847): @oceanair There is nothing to brag about ;) The things I mentioned are not visible in the pics.
OMW to 200 kg bench press Cannonball 120 3 hoursMMB (3223): Let's see some monster bench
Pre-Workout Food nine0seven 52 4 hoursoceanair (17005): @the1 Amazing. I like it all :) 10/10
Powered by Rage! Prep to RPS Redemption _RudeCrew 400 6 hoursFiremanSi (39673): @_RudeCrew Don't have much time here but good luck to u and Steve in ur comps... Rip some shut off the floor, press away the beta's and squat balls deep !! Enjoy lads !!
Log to May 31st RPS Meet SRorhrbac0808 258 6 hoursSRorhrbac0808 (44314): I'm like super lean today. Idk what's going on. Ate fast food all week and tons with RUDE yesterday.
want that six pack 6PAKISLIFE 6 6 hours6PAKISLIFE (1): Thanks man
back to the gym log Southeastbrah 17 9 hoursSoutheastbrah (10): Sat 30/05/2015 lats & delt Lat pulldown 15kgx14 25kgx12 35kgx12 35kgx12 hammer chins 10 reps 8 reps 6 reps Bent over rear delt raise 5kgx14 5kgx14 5kgx14 5kgx14 cable lateral raise 5kgx14 5kgx14 5kgx14 Wide grip upright row 15kgx12 15kgx12 15kgx12 superset a.shrug with plate 10kgx15 10kgx15 10kgx15 15kgx15 b.Alternating hammer curl 9kgx14 9kgx14 9kgx14 9kgx14 concentration curl...
qtdream's P/P/L training log: *Ibiza Dreams* qtdreams92 62 10 hoursqtdreams92 (1228): Sat 30 May 2015: LEGS A Warmup: Box Jumps, Goblet squats, Side leg raises, lacrosse ball glute Front Squats: 10, 10, 10, 10 (35kg), 10 (35kg) @ 45kg Leg Press Machine: 12, 12, 12, 12 @ 100kg <-- no idea why i can leg press so much lol DB Lunges: 12, 12, 9 + 3 @ 10kg Hamstring Curls (Machine): 12, 12, 12, 12U (10kg) @ 27kg Seated Calf Raises: 15, 12, 10 + 5 @ 25kg Glute Ham Raise: 5, 5 @ BW <-- knee pain Time: 1:15 hrs How do you...
Ocean's Training/Cutting Log oceanair 373 14 hoursoceanair (17005): Push Day A & Cardio: 5-29-15 Barbell Flat Bench Press 70x10 75x10 80x10 85x7 90x5 Reverse Dips on Machine 165x15 180x15 195x15 210x12 Lateral Raises 12x15 12x15 12x13 15x8 Rope Pulldown 45x15 50x15 50x15 55x12 Seated DB Military Press 15x15 20x12 20x11 25x7 Pec Deck Reverse Fly 30x15 30x15 40x12 40x12 LISS Cardio: 25 min on bike = 117 kcals burned. - Did some foam rolling after this. Hurt...
Deadlift progression form check darklight79 5 14 hoursMaxSteel (1): nice lift bro..
My Loggg Fayzeh 79 15 hoursFayzeh (487): Just a cute video of my hamster tonight. I have him eat what I do, if his diet allows it. Lol
DUP log Rand 323 17 hoursRand (3268): @GrizzlyBerg yea it shouldn't be too bad. Mine might not have the fancy top layer just plain osb for Money reasons. Here's some pics and my itty bitty other 45s gonna look like a 35 on there. Oh well
Please help estimate my body fat percentage 315fordaysmate 48 20 hours315fordaysmate (22): Well it's a common injury for deadlifting. Just look it up on YouTube. I was tired and shouldn't have done it. It was stupid I didn't feel it and should have stopped but I carried on anyway. Never again
A fresh look on things log csizemore21 102 22 hourscsizemore21 (625): Shoulders and tris: Military press: 135x12, 155x12, 170x9, 185x5 Plate loaded hammer strength shoulder press: 3 plates each side x 8,6 Db lateral raises: 35x12,12,11 Rear lateral raises: 35x12,12,15 Flat bb slingshot bench: 135x5, 185x5, 225x5, 275x5, 315x4 Vbar pushdowns: 180x12,12,10 Med ball pushups: 3 sets to failure Flat bb bench:
We've lost our troll... GetBigDieMirin 28 23 hourswannabemuscular (25737): @Bucky You should have the biggest chest on SS with all the shit you do. Maybe start doing some heavy benching instead of all those cable cross-overs.
Favorite fruit? SOLARSUPLEX 48 1 dayforgottenpass (19): They sell these fruits in most Asians markets like h mart, the closest one to me. If you get the chance buy em, you won't regret it!
SOLARSUPLEX - PHAT TO NOT SOLARSUPLEX 35 1 dayGrizzlyBerg (7663): when i eat tuna I use yellow mustard and sriracha instead of mayo.
How far can the Old Man go? (LOG) wannabemuscular 343 1 daywannabemuscular (25737): Friday 5/29 ----------------- Band Pullaparts: 15,15,15,15 Pushups: 25,25 High Band Row: 2x15 (pro orange long) Bench Press: -- 135x15, 185x10, 235x5, 265x5 (final rep paused) -- 285x5, 305x2, 305x3, 235x10 (TnG) Incline Bench Press: 225 2x6 Lying Triceps Extension: 106 2x12, 106x10, 110x10 (hammer grip triceps bar) Superset: - Low Band Row: 3x15 (pro orange short) - DB Lateral Raises: 20 3x15 Bench is...
motivational workout music alice87 6 1 daySOLARSUPLEX (4783): WOOOOOOW WERE HALF WAY THERE WOOOOOOW LIVIN ON A PRAYER
NaturalBrawn Vlog NaturalBrawn 18 1 dayNaturalBrawn (100): Noob effort of jumping on the scale a week early :) - 1lb down so on track for 2lbs by the next update. Starting to see the difference now and motivated to rock on for the next 3 weeks. Other than that, pinned myself to the bottom of the squat rack twice this week with 440lbs/200kg... Going to deload for a week and focus on getting my glutes a bit more responsible for these squats (they are completely chilling is my guess :)). Anyway got cuts...
Hit a New PR and want advice IanWeighs 2 1 dayrememberthis (535): that's twice your weight... I'd say that's advanced lifting
Nissen Fundoplication Surgery Recovery! ssjamos 3 1 dayssjamos (10): @mikew Thanks brother. Yeah, I do agree with you, however, I also do think additional ab work can help strengthen my core, benefitting my compound lifts in a positive way. Not so much sit ups/crunches, but moreso plank-type exercises that will allow me to carry/move more weight. But yeah, compound lifts are hella taxing to the core anyways so additional work isn't absolutely necessary :p
Grizzly's Road to USAPL Raw Nationals GrizzlyBerg 138 1 dayGrizzlyBerg (7663): @_RudeCrew @wannabemuscular @Rand @SRorhrbac0808 thanks for the support fellas. Benching felt really good. 335 flew. 345 started to roll back towards my face a little so my spotter touched the bar (he didnt help lift it at all, just put it back into the groove). I am not going to call it a PR...
Dems log Dem41 185 1 dayDem41 (397): cycle 6 week 3, military press day ! 5/3/1 + weight at 200lbs warm up 5 minutes on treadmill pvc pipe dislocations band pull apart internal/external rotations explosive push ups off bench foam roll upper back/lats warm up, military press 20x10 30x3 40x3 55x3 70x3 85x3 work sets 105x5 115x3 130x6 rep pr assistance, FSL 3-5x5-8 5x105x5 supersets, band pull apart, pull ups, lat pull down green band pull apart x100 neutral grip, shoulder...
Treating muscle soreness qtdreams92 30 1 dayLVjack (2413): @qtdreams92 Yeah the magnesium oil is good stuff, I'm all about that skin care life lol. Seriously serious though.
Tritons log Tritons 159 1 dayTritons (430): Military press Military press 50x5x8 Bench 110x5x5; CG bench 90x8;6;6;6;6 DB row 50x4x10 BB row 70x3x12 Rear delt flys 50x3x15 Deadlift Deadlift 137,5x5x8 Sqaut 170x1x3 injured something in my thoracic spine (huge pain), stopped squating Finished with few sets of leg curls and calves. if by sunday the pain will go away i will finish squats than.
cutting cycle advise christian11 31 1 dayjja0016 (772): Lol, nice thread.
Arms are bigger but just look fat! BostonStrong 4 1 dayjja0016 (772): So, you're saying you're losing inches on your waist and getting bigger? As a beginner that is the only time you can gain muscle AND lose fat. So, nice gains, enjoy it while it lasts. Newb gains only last your first 6-8 months. The only advice I can think of is to maybe decrease your calories just a tad so you lose a little more fat.. I bet your arms look great though if you posted a pic. Some people are just big boned and...
Lower back stiffness while Deadlift(form video) Sydazak 5 2 daysMaxSteel (1): thank you
Chest Days Vtimez 13 2 daysqtdreams92 (1228): @the1 i am interested to know what 'feeler' set means? What weight should this be and is it a chest only thing?
1 MONTH of stronglifts update queenquebec 7 2 daysqtdreams92 (1228): Stronglifts looks very similar to the program the PT wrote for me when I first started training. it worked very well and i was on it for over 6 months because it helped me to learn how to lift properly and safely. so yea, stick with it and you will progress! and is your low back soreness not just 'doms'? :)
Need help converting liquid clen into 20mcg jnikebb 29 2 daysArimac44 (322): Mate of mine's sister use to work with race horses. Definitely had it's advantages.
Routine modification due to back soreness queenquebec 1 2 daysqueenquebec (25): Alright so I've been following stronglifts on consistently for 7 weeks now and I've had lots of back pain. My form on squat/deadlifts are good, but I find my core is weak and need some attention. I also notice that, adding 5 pounds to the bar every sessions was over kill for me. From the info, I gather I should be focusing on goblet squats, plank/glute bridges, stiff leg deadlift and front squats, for a good 6 week to recover. I was...
What are you listening to right now? Zepa 28 3 daysrememberthis (535):
weed and the gym DEXchidera 108 3 daysLVjack (2413): @nine0seven HGH is easy to get, my doctor offered to prescribe me some but insurance doesn't cover it and I'm not looking to get that big anyways.
Routine Design for Dummies 1.0 eknight 20 3 dayseventheodds1 (5638): Insertional fucktoralis Major. You are the man.
The1s Log the1 61 3 daysBucky (2347): @the1 blahh spiced rum... can't do that anymore haha. my captain morgan days are long over.. I feel you though, I've had to take tums/acid reflux stuff almost daily now for the past 8 months up until now.. got probiotics in me, laid off all things that would make it worse and have spent a lot of time making sure to keep meal portions stricter. it sucks having to have tums on hand at all times, all day.
Log: Consistency is the key to success lolssons 146 3 dayslolssons (907): Have forgot to log the past few workouts, today was chest with my bro and when it is chest day with a bro it is volume overkill time. We did so much bench. highlight was probably 105kgx2 in slingshot reactivate (blue one) good times tho!
Can Your Core Handle Four? jrunfitpro 9 4 daysqtdreams92 (1228): @the1 hahaha wow..
Those annoying callouses. qtdreams92 24 4 daysGrizzlyBerg (7663): I guess I'm a beta cunt for using a pumice stone to keep my calluses in check. But hey what do I know about deadlifting. I will never understand why people think tearing calluses is alpha. It's fucking pointless and easily avoidable. Edit: I don't mean to single you out. I see it on the Internet and in the gym.
Road to Mt Olympus a year long journey ZeusAmmon 121 4 daysZeusAmmon (124): Current bulking progress, about to cut soon so I figured this is decent ^_^
Good books? Recommendations qtdreams92 20 4 daysrememberthis (535): I had a subscription and didn't really use it that much. I think with his free stuff you already have A LOT to go through.
Older Guy Training Log: 43yrs young! JHughes 63 4 daysJHughes (112): 22 days since my last post and after an extended diet break due to traveling. I weighed 197.4 yesterday! 10 weeks to go for my goal date of August 3rd. I won't hit my goal weight of 170lbs but thats ok. I have sure learned a lot and have enjoyed this journey and discovery process! I am going to continue to diet down till I get to 170lbs before I bulk. It will just take longer then I planned. ...
Almond milk in the industry bad? Thoughts? darklight79 19 4 daysoceanair (17005): I use almond milk in my cereal errrday. Also in my shakes.
Creatine Absorbtion Questions (4) SSJ3FinalFlash 7 4 daysSSJ3FinalFlash (283): @SOLARSUPLEX @FiremanSi @clown @GetBigDieMirin @wannabemuscular Thank you everyone for the great responses! I'll just take it pre and post with some water and probably some crystal light flavoring. Thanks for clearing things up and simplifying it for me.