thread of getting sw0le

yeah i can't hold a front rack for very long. i'd blame my gorilla arms but i think other people can do it. but it's like my forearms literally wont' go there sometimes.

How often do you guys find yourselves not able to do your prior weight on a given day? I had to take 20lbs off my deadlift and 10 off my pull downs today and still had trouble. I think I may have not eaten enough and be a little under slept over the last week.

that happens for me too. Some days you just don't have it at all and it could be a combination of factors ime. If i'm not feeling it I take the weight down and work on completing solid reps or spend more time on mobility/flexibility stuff.

A dude was box-jumping onto this today:
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He was an average height/build guy. I'm 5'9" and the top of it was about at my belly-button.

say goodbye to your ankles. shit's dangerous. but i'm not big on crossfit.

love the holidays. just eat a lot and get more sw0le

feel like w athletic performance its always kinda a crapshoot like some dats u run fast others not so much

Was able to really get low in my squats Monday for the first time, like something clicked and all the muscles worked together right. I think doing stability board work may have helped. Felt really good and my legs felt awesome after.

My bench press feels weirdly stuck though for like the last month, even as dips have gotten easier and I've added weight to my dumbbell presses. Maybe a breakthrough will come

hi everyone, I have a question or two:

my goal is to maybe lose a smidge of belly fat but maybe not even, but more so just get a bit of definition in my arms and chest and maybe belly, not even a ton of mass though. I am also not ready to join a gym or invest a ton of $$$ or time

my thoughts are to buy a pull-up bar and do that and push-ups and crunches a few times a week? or maybe every day for like 20 min?

advice?

Definition = fat loss. Calorie restriction plus bodyweight stuff would probably suit you, but if you do join a gym don't worry about bulk - it takes massive amounts of work to gain a 'ton of mass.'

I am not at all interested in getting **big** but I would not mind being lean and svelte and toned

boxing classes imo

bodyweight squats, or like burpees and mountain climbers if you really wanna get moving / your heart going? crunches are cool but reverse crunches are better imo, why not do both lol

it might be a little more involved because it's a good idea to take a few classes to get going but by far the best thing i do for "definition" is yoga stuff for like 15-20 minutes some mornings. all you need is a mat and like 10' x 5'. when you're in downward facing dog (engage your lats without doing pull-ups!) and you extend a leg up and back? serious butt action. holding plank a few times? abs. boat position? lower abs. bridge pose? omg lower back. chair pose? quads. i go slow and extend like crazy, breathe a lot and i'm whole-body sw0le and sweaty before breakfast with no weights or pull-up bars. i mean pull-up bars are great too you should get one. plus there's the stretching, breathing, it's all around good for you and you definitely get "more of a body" from it.

xp boxing classes would work too

also it's ok to not join a gym, gym culture can be such a drag. 50-100 bucks for a few power yoga classes or the like would be a good way to go about what it sounds like your goals are, i think.

i'm drinking coffee rn but i just have to say, bridge pose is the most wonderful thing in the world. it's about your lower back, and your ass (what isn't), but it's also about opening your heart and just sending your upper body into hyperspace <3

Stevie: You might get some mileage out of the FAQ at Reddit's body weight fitness sub: https://www.reddit.com/r/bodyweightfitness/wiki/faq
Note that I have NOT followed this myself, and don't know if it's easy to adapt to the sort of regiment you have in mind.
A co-worker did something like this and it's worked out really well. I'm not sure if he followed the exact program or some variation, but I do know that the only equipment he has is a pull-up bar.

join a gym and get sw0le its the only way

sry steve its the law

fuck you I won't do what you tell me

oh u think u have freedom... yeah right

http://i164.photobucket.com/albums/u16/gregg1971/nonono.gif

skinny arms on that emoticon must not be paying monthly membership fee 4 a gym

i joined a gym today at $300 for the year, i am the bourgeois

That doesn't seem expensive at all. That's like 25/month

no, i agree it's ridic cheap. it's also a crowded, single floor gym with minimal equipment. happens to be a block away though, so no real excuses except old tired lazy.

Missed an entire week of workouts thanks to holiday travel :(

Get a couple resistance bands - easy to pack. Do circuits of those and body weight exercises. You can also mix in the nytimes 7-minute workout, which I find pretty effective if repeated a couple times through and/or mixed with other things.

its ok to miss a week sometimes

Been thinking about switching from a Leg-Chest-Back rotation to an A/B rotation, which might make more sense given my schedule (since work has made it harder for me to have 3 lifting days every week, it'd make sure I hit every muscle group regularly).

Was thinking of sort of combining the legs/chest stuff into one day and then doing back and abs on the other -- does this make sense? I also thought it might have the added benefit of being able to move from exercise to exercise more quickly by alternating muscle groups within a workout.

I guess it would look something like:

A: barbell squat, bench press, weighted lunges (or step-ups), dips, incline dumbbell press, machine front squat, cable crossover, calf raises
B: Deadlifts, pulldowns, cable rows, some fourth back exercise (dumbbell rows, delt fly, etc.), and a circuit of ab exercises (usually some combo of plank, side plank, leg raises, russian twists with medicine ball, etc.). Maybe would also do my stability platform stuff on this day if time.

i bought a jump rope

https://giant.gfycat.com/JadedIgnorantCollardlizard.gif

https://giant.gfycat.com/MerryForthrightBoubou.gif

going to b fun getting in touch with my inner oaf
xp lol

i bought a jump rope a while ago totally forgot abt that

I like jumping rope at the gym for a few mins at the end of a workout.

that is exactly what i'm going to start doing

can't be hard i used to love double dutch

It gives me a quick rush/sweat at the end and feels like I'm "sealing the deal" somehow.

going to use "sealing the deal" as my jump rope mantra, ty

i used to love jumping rope so much, esp double dutch, omg

matt do you want to start a gay double dutch league w/ me?

would i ever

huge rush just thinking about it tbh

lol

Did six of the eight exercises in my new "a" workout and p much felt like I was going to puke. I think I have a new workout.

happy sw0le year. i don't believe in resolutions but i resolve that it is preferable to lift once a week consistently than it is to go 3x/week and stop when work gets too bad then get anxiety about taking time off and not go because of that. i also resolve to get a new job or at least the same one closer to my house.

also kinda hurt my back a couple weeks ago so i purposely took some time off to heal it. i go tomorrow morning.

oh man, the lacrosse ball on the glutes thing is unspeakably painful, too much so to be useful for me.

the only thing i lacrosse ball is the bottoms of my feet. feels nice.

The rule I made for myself when I started lifting about 5 months ago was that I would only use work as an excuse if I had an actual deadline immediately pending (like was expected to finish something same day/by next day). I have "too much work" to go like 50% of the time, but going makes me do the work more efficiently.

yeah but i literally have 10 billion clients and my schedule is unpredictable so there is never not a deadline :/