thread of getting sw0le

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ok I'm never opening this thread again

sug sug sputnik (seandalai), Thursday, 25 October 2012 00:29 (five years ago) Permalink


Online Webinar Event for Dads (harbl), Thursday, 25 October 2012 00:29 (five years ago) Permalink

He would do well in a hunter-gatherer-type of society.

Van Horn Street, Thursday, 25 October 2012 00:29 (five years ago) Permalink

Nah. He'd lose muscle mass like crazy in a hunter-gatherer society, cuz hunting is only a marginal source of protein and calories in such societies.

Aimless, Thursday, 25 October 2012 00:31 (five years ago) Permalink

Plus if he tried to run he'd just tip over.

Gary Mayonnaise (Old Lunch), Thursday, 25 October 2012 00:53 (five years ago) Permalink

all his gym equipment would just be rocks

Online Webinar Event for Dads (harbl), Thursday, 25 October 2012 00:54 (five years ago) Permalink

karl malone to thread

all mods con (k3vin k.), Thursday, 25 October 2012 01:01 (five years ago) Permalink

The navel on that guy is ugly as sin.

Aimless, Thursday, 25 October 2012 01:22 (five years ago) Permalink

Never done this, but I think it would be... relaxing? Does that make sense? De-stressing, anyway.

Is it supposed to be combined with cardio in particular ways?

Could I do it at home without practicing with a trainer at a gym first, or would that inevitably lead to screwing up?

ljubljana, Thursday, 25 October 2012 01:28 (five years ago) Permalink

is this any weight lifting or only free weights, olympic lifts?

乒乓, Thursday, 25 October 2012 01:31 (five years ago) Permalink

it's just getting sw0le

Online Webinar Event for Dads (harbl), Thursday, 25 October 2012 01:33 (five years ago) Permalink

kk *getting sw0le*

乒乓, Thursday, 25 October 2012 01:35 (five years ago) Permalink

i got this book called the new rules of lifting for women and i finished stage 1 but instead of moving on i decided to keep working on basic things and doing things i want to do. i did it at the gym. i think there are limited things you can do at home but not all of it. ljub aren't you in school? you have a gym! it's best to have access to barbell and heavy dumbbells. it is very de-stressing. you don't have to do cardio. it's like how you are supposed to feel after yoga but not bored. i did not use a trainer. it only felt awkward for a few times then i started to not give a shit about looking dumb. my gym is all gays anyway. i watched some youtubes about how to do stuff.

Online Webinar Event for Dads (harbl), Thursday, 25 October 2012 01:38 (five years ago) Permalink

um what's the difference betweengetting sw0le and getting swOle? and which one is easier to accomplish if I'm not the bodybuilding type? swole with an O sounds like it might be more work.

and yet (unregistered), Thursday, 25 October 2012 01:38 (five years ago) Permalink

one is on i rate everything, one is for a general audience

Online Webinar Event for Dads (harbl), Thursday, 25 October 2012 01:41 (five years ago) Permalink

Nilmar Honorato da Silva, Thursday, 25 October 2012 01:48 (five years ago) Permalink

xp yeah, I'm in school, but the gym is kind of far and I'm too stressed out to make it a priority to get there. Home I might actually do. 'Like yoga without the bored' is exactly what I'm after.

ljubljana, Thursday, 25 October 2012 03:05 (five years ago) Permalink

frank yang appreciation the2ad

dylannn, Thursday, 25 October 2012 03:38 (five years ago) Permalink

(╯︵╰,) RIP (am0n), Thursday, 25 October 2012 05:06 (five years ago) Permalink

that's me

Online Webinar Event for Dads (harbl), Thursday, 25 October 2012 11:35 (five years ago) Permalink

Mark Rippetoe's Starting Strength Routine:

*note the dip/chin isnt in the original program

Here is a routine from Mark Rippetoe’s book called “Starting Strength”. You can buy the book at It includes endless useful info that all beginners should learn. But as for the program he suggests, his clients that he gives it to on AVERAGE gain 30-40 pounds in about 6 months or so which is amazing gains.

The program is as follows:

You alternate Workout A and Workout B every other day, 3 times a week. So you could either do Mon, Wed, Fri or Tues, Thurs. and Sat. Depending on what works best for you.


Week 1:

Monday - Workout A
Wednesday -Workout B
Friday - Workout A

Week 2:

Monday - Workout B
Wednesday - Workout A
Friday - Workout B


For the actual workouts read below:

Note: This doesn’t include warm-up sets

**Means this is OPTIONAL**

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
**2x8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay or Bent Rows (or power cleans)
**2x8 Chin-ups (recommended mainly if doing the cleans)

Assistance work:

Most people cant get it through there head that compound lifts also work your arms Plenty and always Insist on direct arm work. As quoted by Madcow2, “Don't **** with this. Every bodybuilder seems to have Attention Deficit Disorder and an overwhelming desire to customize everything.” If you are one of these people note that you have the option of doing the dips and chins which give PLENTY of arm work. Abdominal work is fine to do also if needed.

I recommend weighted decline sit-ups and/or Hanging Leg Raises at 2x8-10.


As for the weight, make sure that you use the SAME weight throughout the sets. For example if I do the first set if Squats with 200lbs then I do the other 2 sets of squats with 200lbs.

Every week make it a goal to increase each of your lifts by 2.5%. Meaning if I lifted 100lbs for my Bench Week 1 then Week 2 I would try for 102.5lbs. If I did 200lb Squats Week 1 I would try for 205lbs in Week 2. Sometimes you will be able to do more but don’t mess with your form just to lift more.

Warm-up Sets:

Before all your working sets it is best to do a few warm-up sets. Specifically for your first lift. You don’t have to do the whole thing for the other lifts but definitely the first.

What you do is you ramp your weight up to your working sets.

For example:

2x5xbar (sets x reps x weight)

And the working set weight would be 175.

If you are lifting your working sets under 150 I would cut out the 3rd warmup set of 1x5 because it wont be needed.

The Lifts:

**Used references and quotes from Madcow2 and**

Barbell Squat: These should be full range Olympic style squats. Use the full range of your body - that means as low as you can go which for almost everyone is past parallel. If the top of your thighs aren't at least parallel it's for sh!t. If you think this is bad for your knees going low, you and whoever told you that are relying on an old wives tale. Anyone who knows the human body will tell you that below parallel is MUCH safer on the knees whereas parallel and above put all the sheer right on them and doesn’t allow proper transfer of the load to the rest of your body (this is how your body was designed).

Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. Keep your back as straight as possible and your chin up, bend your knees and slowly lower your hips straight down until your THIGHS ARE AT LEAST PARALLEL TO THE FLOOR. Once you reach the bottom position, press the weight up back to the starting position.


To be honest ATG (Ass to the Grass) squats work the best IMO. What you do is you go ALL the way down until your hamstrings touch your calves and keep the same Olympic squat form.

Barbell Deadlift: Each rep is deweighted fully on the floor. No touch and go. This is called the 'dead'lift because the weight is 'dead' on the ground. You can touch and go warm ups but that's it.

This is a very complicated exercise so here is’s detailed instructions on this lift.

Flat Barbell Bench Press: Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbell above your body, then lower slowly to the middle of your chest. Without bouncing the weight off your chest, drive the barbell up over the middle of your chest until your arms are straight and your elbows are locked. Lower the bar down slowly.

Standing Barbell Military Press: Standing overhead presses. Supporting weight overhead is a fundamental exercise and stimulates the whole body.
Raise barbell to your chest with your hands shoulder width apart. Lock your legs and hips. Keep your elbows in, slightly under your bar. Press bar to arm's length overhead. Lower to your upper chest or chin (depending on what is comfortable).

Bent Barbell Row: Raise barbell to your chest with your hands shoulder width apart. Lock your legs and hips. Keep your elbows in, slightly under your bar. Press bar to arm's length overhead. Lower to your upper chest or chin (depending on what is comfortable).

Power Clean:

Chin-Up: Hold the chin-up bar with a supinated grip (palms facing you) with your hands about 6 to 8 inches apart. Pull yourself up and try to touch either your chin or upper chest to the bar. Return slowly to the starting position. Do NOT swing back and forth! Using this grip works more of your biceps than your back or lats.

Dip: Using the parallel bars, grip the handles and push yourself up to your starting position. With elbows close to body and hips straight, lower body until shoulders are slightly stretched. Push body up in same posture and repeat. You can bend and cross your legs or keep them straight.

The Diet:

If you are bulking, which is what people usually do on this program, you need to be eating like there is no tomorrow. 3000-4000 calories a day. Make sure you get 1 to 2 x your bodyweight in protein (in grams) and more than that in carbs. Mark Rippetoe also suggests that you drink up to a gallon of milk a day and plenty of water.

Your bulk could be clean but its hard to do so. I suggest just going all out and getting any protein you can get your hands on. For example lean grilled chicken and egg whites is best but if you want to gain that muscle fast then ground beef, steaks, whole eggs, cheeses etc is great. Eat a lot of oats, pasta, wheat bread, yogurt, cottage cheese, tuna, etc.

Make sure you get a huge breakfast. Mark recommends 4 huge meals a day with breakfast being the largest. Make sure all your meals have plenty of both carbs and protein! Also look into getting a PWO shake for post workout to get some carbs DIRECTLY into your system when your done lifting. Then an hour later eat a meal. Its also good to eat a snack before bed. Just remember to get big you need to eat big because eating is 90% of your muscle gains.

1. What are ATG Squats?
ATG is short of Ass To Grass. It means a full squat. Go as low as you can go.
Squat depth is extremely important and makes a huge difference in your development. Going deeper is more uncomfortable and difficult, but by far more beneficial. Not only does greater depth require greater muscle fiber recruitment, which means greater overall training benefits, but the degree of squat depth strongly influences the loading of the different hip and torso extensor muscles and stabilizers.
Hamstring flexibility and structure will ultimately decide how low you can go without your lower back rounding under (which is VERY bad bad bad). Each person's structure will differ, so what is "ATG" to one may not be ATG to another. Ultimately, you cannot control your structure, but you CAN control your flexibility, so ensure adequate hamstring flexibility to maximize benefits, range of motion, and safety.

2. I've got large legs already. Do I really need to squat?
Yes. You need to squat. Squating will stimulate growth in the whole body given that the leg muscles are so big. If you take the squats out, then this isn't Starting Strength anymore.
Still not convinced? Read this

3. I work out at home. I don't have a squat rack. How can I do this routine?
You need to be able to squat. This is the single most important thing in the program. Get a part time job to make enough to buy a squat/power rack or gym membership.
Without someplace to squat you absolutely cannot do this program.

There is also an alternative if you've already got a bench. Did you consider grabbing the barbell from the back of your bench? You may need to re-arrange your home gym, but you may well be able to squat from behind your bench setup.

4. Do I need a belt?
No. You shouldn't need a belt. A belt will take away from the natural 'core' belt that we're all equiped with. If you wear a belt, you'll become more reliant on this and your core muscles will not get a workout.

Later in your training, you may need to use a belt, but for now, part of "Starting Strength" includes "Starting your Core Strength" to prepare you for your further training.

5. I know this is mainly for building strength and mass. Can I do it while I cut?
Newcomers can frequently add muscle so rapidly that, with a clean diet, they will lose bodyfat as if they were cutting. Also note, cutting typically involves an abundance of cardio, which will be VERY detrimental to gains. Younger fellows especially will probably be able to get away with zero cardio while on this program, and will notice a substantial fat loss.

Cutting is more about changing your nutrition plan, not your lifting routine. One is going to find it very difficult(if not near impossible) to gain size on a cut, however strength gains on a cut can(and should) occur. In order to gain size you need to a) eat a caloirc surplus, which during a cut one is obviously not doing b) progess in the weight you use, which "Starting Strength" will take care of.

In order to gain strength you need to:
a) progress in the weight you use, which again "Starting Strength" should accomplish.
b) become more neurually efficent
c) obviously progress in the weight you use.

However, you DO NOT need to eat a caloric surplus to gain strength, it just makes it easier to gain strength if you do eat at a calories surplus, but again you DO NOT need to do so.

6. My arms are small, and there isn't any direct work for the arms. Can I add in some curls?
Your arms will still get worked through every day through the Bent Over rows (or PowerCleans) and with pressing and pulling motions.

Do NOT add any arm work for AT LEAST the first 2-3 weeks. At this point in time, you can add in dips and chins on alternating workouts, 2 sets of 8 reps (Add weight if needed).
As your workload increases, you can add a 3rd set and more weight to keep your repetitions at 5 reps per set
Note: According to the book Starting Strength, this additional work is not included.

7. It seems like I'd have this all done within 10 minutes of walking into the gym. Is that all there is to this program?
Yes. That's it, but you need to take into account that there are warm up sets. Overall, this workout should take you around 45 mins to complete, which is ample for a workout.
The amount of time you spend lifting really doesn't matter all that much. All the matters is if you are progressing in the weight you use as often as possible(ie; adding weight to the bar, which is the goal of "Starting Strength").

8. I keep hearing different opinions of how to progress. Do I need to increase EVERY workout?
That's right. The intention is that you start light. You should be able to add 2.5% of each lift every workout. However, if you feel it was heavy for you then do the same weight next time. It's recommended that you do this only to a maximum of 3 workouts in succession. If you're still having trouble, then you'll need to reset for this weight.

Keep in mind that adding repetitions is also progress. If you try 100 lbs and get 5, 5, and 3 repetitions on your 3 sets, then next workout, you try 100 again. As long as you get 5, 5, and 4 (or 5), then you are progressing. Adding weight to the squat on a weekly basis is a must, however. There should be no reason to go 2 consecutive weeks using the same weight.

9. Why is there only 1 set of 5 for deadlift? Surely that's wrong
No. Again, these are the working sets and don't include warm ups. Deadlifts are a very intense exercise for the body, and is ample in conjuction with the squats being done.
Trust the program as it is. Mark Rippetoe has the knowledge to create it. Have faith and trust that it will work for you.

10. What is a good rest interval?
As for the rest interval, Rippetoe suggests 1-2 minutes for the worksets, with no rest needed for warmups You can take up to 3 minutes for the heavy sets, depending on how you feel.

11. I think I hurt myself doing the squats. The bone at the top of my neck is sore

1) Use the closest grip on the bar you can use comfortably. This forces your upper back, delts and traps to tighten up and support the bar better.

2) Make sure your elbows are BEHIND the bar, not underneath the bar. This takes strain off your wrists and helps ensure your delts, traps and upper back muscles are flexing nice and tight during the squat.

3) Do NOT NOT NOT look up! This is ridiculous! This forces your upper body to lean forward slightly as it will naturally put the bar off center. Just look forward, i.e. neck in a "neural" position. If you were to stick a grapefruit underneath your chin and hold it there for the duration of the squat, your upper back and neck would maintain proper alignment. You'd also look liike a jackass, but that's beside the point.

12. What angle rows are we talking about here, is 45 degress ok that is what I usually do with bent over rows.
[kethnaab] ideally, rows will be done with your body parallel to the floor.
Go here and wade through to the bottom where I describe (and post a nifty pic) of how to do the row properly (known as "Pendlay rows" or "JS Rows"

13. So, if i do the Rippetoe's program, and eat a lot of protein and all those calories, wouldn't I get fat, instead of gain muscle? all those calories kind of a lot.
As commonly seen, "Lifting builds strength, eating builds muscle". If you ate all those calories while you sat on the couch and didn't lift weights, then yes. However, given the workload of this program it will assist with building muscle

Age and, of course, metabolic rate, play a role. Typically, a skinny teenager will be able to eat anything and everything he sees, as long as he is lifting with this program. The eating will fully support the training. Chubby teens or older people will obviously need to cut back a bit on the caloric info, and as mentioned earlier in the cutting question, a clean-eating trainee can gain a significant amount of strength and muscle mass while burning bodyfat, and cardio won't necessarily be required.

14. How long do I do this program?
You continue doing it until you stop progressing.

15. I know my 5RM for each of the exercises. Do I just start with that?
No. It's intended that you start light, and that you shouldn't even KNOW your 5RM. If you do, then you can safely start with 70% of your 5RM, and start progressing from there. Yes. It will seem light, but you'll be lifting your 5RM (and more) before long as you're adding every workout

16. I'm not in the US. How can I buy the book?
You can try I'm in Australia (Short One), and I've been informed and seen that the cost to Australia isn't too bad. 11.98USD (as of 20-Jun-2006) for one book. Cheaper if you buy more than 1 book

18. Is doing cardio ok with this program?
It's fine to do moderate cardio with this program.
Note: Beginners will build enough muscle with a clean diet that that fat will be burnt with minimal to no cardio.

19. I see lots of people saying PR!!! what does PR stand for?
Personal Record.

20. Is taking creatine and an NO ok with this routine? such as cellmass and NO-xplode?
It's fine but it likely won't make much difference. The most important thing is to be eating a lot of quality nutritious food. Diet is the big factor, supplements are a very small factor and not at all necessary.

21. Is it ok if I do militaries seated?. I have a low ceiling and I'll punch a hole in the ceiling if I do.
It is recommended that you do them standing up as it will give your core a workout as well stablizing.
However, if doing them outside/elsewhere is not an option then doing them seated is better than not doing them at all. If you have to do them seated be mindfull of your form so that you don't turn it into an incline press

22. Do I have to do the workouts on Mon, Wed, Fri?
The requirement is 3 nonconsecutive days each week. The exact days are up to you.
You don't have to do it on Mon, Wed, Fri. You can do Tue, Thu, Sat, as long as you're having at LEAST 1 day rest between each workout. If you can't manage this, then the program is not right for you at this point in time.

23. My calves are lagging. What exercise can I do to bring them up?
If you're not already doing the Power Cleans with this routine, you may wish to consider doing them, as doing PowerCleans properly encourages the use of the calves
Squats will work your calves too, and as all pro is quick to point out. "Have you ever seen a powerlifter with small calves?"
I started the program this week, and am looking forward to the strength gains that are bound to come.

A couple of things I've learned sofar:

It's always a good idea to do a warmup that closely resembles what you're about to do for the main part of your workout session. In this case, the strength session, we want to start off with bodyweight or lightweight excercises that mimick the excercises that are about to come, and work up to our 50-90% max. This is not set in stone, if you want to do burpees, pullups and squat-jumps as your warmup feel free to do so.

Most people however, including BlessedSamurai (to name a familiar name ) and other strength and conditioning coaches, do something similar this:

1x8 Bar
1x6 50%
1x4 70%
1x2 90%
3x5 100% (Work Set)

Rest periods:
Keep the rest periods between 60-120 seconds, you can get away with 60 seconds or less when the weights are still light. As the weight increases you might want to add to the rest times aswell. I'm with Chad Waterbury on this when he says keep the rest periods low for strength and muscle gains.

Originally Posted by Chad Waterbury
I define short rest periods as any time less than two minutes between sets. The antiquated 3-5 minute rest periods recommended in every ****** newsstand muscle mag made me incredulous. As it turned out, my instincts were right on target.

My empirical evidence has shown that short rest periods will lead to a great hypertrophy response. In other words, five sets of ten reps with 60 second rest periods will induce more hypertrophy than five sets of ten reps with three minute rest periods. An even better option is to utilize short rest periods with low-rep (1-5 repetition) training parameters. This is precisely what 50% of my ABBH program is based on.

If you keep the rest periods short, you’ll stay more focused. In addition, you’ll keep the nervous system revved up, and you’ll get out of the gym quicker. For certain trainees who only seek maximal strength increases, shorter rest periods are still possible by alternating between opposing muscle groups (antagonist training).

Bottom line: If you seek hypertrophy, keep your rest periods under two minutes. It’s preferable to utilize a 60-90 second range when training more than six sets at a load greater than 80% of your 1RM.
Extra excercises: (Accessory Work)
Again, the accessory work isn't set in stone, but it's a good bet to add chins and dips with a set/rep range that you're comfortable with. I'm using 3x3 for pullups and adding 1 rep every week, I'm also doing GTG for pullups on a daily basis so I kept the workload low.

The program calls for either Rows or Snatches, you might want to do both, so here's what another forum member did:
Originally Posted by Tad_T
Workout 1

Core lifts
Squats = warmup then 3 x 5
Bench = warmup then 3 x 5
Deadlift = warmup then 1 x 5

Accessory Work
Dips = 3 sets
Pendlay rows = warmup then 3 x 5
Abs = 3 sets

Workout 2

Core lifts
Squats = warmup then 3 x 5
Overhead press = warmup then 3 x 5
Power clean = warmup then 3 x 5

Accessory work
Pullups = 3 sets
Abs = 3 sets

carne asada, Thursday, 25 October 2012 13:12 (five years ago) Permalink

What's going on itt?

I'm kinda swole and looking for a community.

(*・_・)ノ⌒ ☆ (Je55e), Thursday, 25 October 2012 15:30 (five years ago) Permalink

it's about lifting heavy shit

carne asada, Thursday, 25 October 2012 15:37 (five years ago) Permalink

do your squats and deadlifts yo

carne asada, Thursday, 25 October 2012 15:39 (five years ago) Permalink

i do something pretty much like what carne asada posted there

goole, Thursday, 25 October 2012 15:40 (five years ago) Permalink

i drink a lot of whole milk but that "gallon a day" business is crazy

goole, Thursday, 25 October 2012 15:41 (five years ago) Permalink

i hit a PR last week! overhead press 100lb 3x5

goole, Thursday, 25 October 2012 15:42 (five years ago) Permalink

did 2x2x2x2x2 of heavy box squats yesterday

carne asada, Thursday, 25 October 2012 15:43 (five years ago) Permalink

Milo z. to thread he knows what's up

carne asada, Thursday, 25 October 2012 15:46 (five years ago) Permalink

if you get annoyed by old dudes with wack form and young dudes doing curls, this thread is for you

goole, Thursday, 25 October 2012 15:48 (five years ago) Permalink

if you get annoyed by people who don't squat past horizontal and put that foam roller thing on the bar, this thread is for you

caek, Thursday, 25 October 2012 16:24 (five years ago) Permalink

my squat is good, my overhead press is feeble.

caek, Thursday, 25 October 2012 16:25 (five years ago) Permalink

also my row form is pretty awful (via hilarious flexibility)

caek, Thursday, 25 October 2012 16:25 (five years ago) Permalink

strict OHP always makes me feel so weak because i want to dip at the knees and get a little jump in.

carne asada, Thursday, 25 October 2012 16:31 (five years ago) Permalink

about 6 months ago i could not even do an air squat to depth without falling over but my squat is pretty good now

carne asada, Thursday, 25 October 2012 16:34 (five years ago) Permalink

are u guys gonna beat someone up

(╯︵╰,) RIP (am0n), Thursday, 25 October 2012 16:36 (five years ago) Permalink

too old to get swole, but I support this thread

watch that lower back position, y'all

Brad C., Thursday, 25 October 2012 16:47 (five years ago) Permalink

i am not getting sw0le, but i am getting fat. maybe i can get fat and sw0le.

toto coolio (clouds), Thursday, 25 October 2012 16:51 (five years ago) Permalink

Yes im always super deliberate on my lifts for fear of messing up my back xp

carne asada, Thursday, 25 October 2012 17:13 (five years ago) Permalink

I'm just lurking here bc I'm somewhat interested, though I can barely lift my groceries

set the controls for the heart of the sun (VegemiteGrrl), Thursday, 25 October 2012 17:16 (five years ago) Permalink

also bc cheering on harbl :)

set the controls for the heart of the sun (VegemiteGrrl), Thursday, 25 October 2012 17:16 (five years ago) Permalink

i knew i'd hit some kind of beginner threshold for sw0leness when i found myself enjoying mark rippetoe youtubes for an hour at a time

goole, Thursday, 25 October 2012 17:25 (five years ago) Permalink

haha otm

caek, Thursday, 25 October 2012 17:36 (five years ago) Permalink

I recently hired a personal trainer on a contract for a tremendous number of sessions to ensure my commitment to working out, and despite certain small wrenches in the works, it's starting off nicely and making me feel good about the mid-term future of my physical and mental health. Last time I had a trainer I was only half-assing it (drinking tons (not drinking at all now) skipping sessions, not really 100% in the game) but the cosmetic results still blew me away. That's not what I'm in it for, and body definition is gravy that will make the other benefits extra good.

(*・_・)ノ⌒ ☆ (Je55e), Thursday, 25 October 2012 17:56 (five years ago) Permalink

honestly part of the mental game with this for me was finally admitting to myself that yes, a strong minority motivation was 'cosmetic'

goole, Thursday, 25 October 2012 18:01 (five years ago) Permalink

goole congrats on being sw0le :)

seasonal hugs (upper mississippi sh@kedown), Thursday, 25 October 2012 18:02 (five years ago) Permalink

oh man i'm nowhere near my sw0le g0ls

goole, Thursday, 25 October 2012 18:04 (five years ago) Permalink

learning to do olympic/power lifts *correctly* (or so i hope) in the past year or so has been really mind-blowing. sort of a light turning on: "so THIS is what it's supposed to feel like." I actually enjoy squatting, dead-lifting, and all that now. and i pretty much gave up any exercise that doesn't work at least a few muscle groups at a time.

i go to the gym every 4th day (doing yoga on the 3 days in between) and try to pack in the protein and i've never felt better in my life.

ryan, Thursday, 25 October 2012 18:04 (five years ago) Permalink

I do 12/10/8/6, increasing 5kg per set, and if I get the last set clean I do a final set to failure and increase the starting weight next time. It works extremely well for me. I'd rather get stronger and bigger than know "how much can you deadlift, dudebro?!?" but that's just me.

Three Word Username, Tuesday, 26 September 2017 08:59 (one month ago) Permalink

i think i need some suggestions on how to get rid of fanny pack. i can't take it anymore. tried to go even earlier yesterday so he wouldn't be there but i was wrong again. he immediately approached me to talk about the weather and ask if i am on a different "program" (no, go away). then he was telling some kids that "at a different gym" he used to row the 110 lb dumbbell but they only go up to 100 here so "this is just a warmup for me." the way he does rows i am surprised he has any elbows. he is too small to be doing that, too. he then comes up to me again and says that he is inspired to do some squatting after i'm done but he needs to do some running too, it's ok because he's used to it. he used the bar pad and rapidly quarter squatted 95 lbs, the same amount he was rowing, fanny pack bobbing up and down all the while. i was cringing too hard to look at him and didn't want him to see me in the mirror. i just know it was bad. something is wrong with this guy, in his brain.

assawoman bay (harbl), Sunday, 1 October 2017 12:49 (one month ago) Permalink

i wish i had advice but i don't. boundary-free weirdos are the worst and they often seem to like me :/

i feel like i should learn cleans but i'd really like to be coached through that

goole, Tuesday, 3 October 2017 19:15 (one month ago) Permalink

Man, I was feeling all happy for having dropped 5 lbs just from adding a 7 minute walk into my work commute and virtually halting my beer consumption but y'all are several levels beyond that

Maybe by 2019 I will feel not-gross enough to go back into a gym

Marcus Hiles Remains Steadfast About Planting Trees.jpg (DJP), Tuesday, 3 October 2017 19:21 (one month ago) Permalink

not trying to get all self-help on the thread but this is a thing i have learned: if i wait until i "feel like it" or feel not-gross, i will never go, because i will never feel like it and i am always gross. i have the worst procrastinator brain of anyone i know but i have managed to train it to ignore most excuses not to go. also i reminded my brain enough times that calendars and weeks are fake, so that i will not say "i will start over on monday" (this may be why the gym is the worst on mondays?), *now* is a suitable time to start over always, and levels are fake. there is always someone 900 levels past me but i am also 1 billion levels ahead of my former self, because my levels are miniscule. YOU CAN DO IT! i mean even once a week is several levels up from 0 times.

i had the best time at the gym today

assawoman bay (harbl), Wednesday, 4 October 2017 01:10 (one month ago) Permalink

^^^extremely valuable post

mom tossed in kimchee (quincie), Wednesday, 4 October 2017 02:02 (one month ago) Permalink

Sure is. Also, starting this stuff makes you feel better before you look better, which makes you look better, which makes you feel etc.

Three Word Username, Wednesday, 4 October 2017 09:18 (one month ago) Permalink

good post harbl

goole, Wednesday, 4 October 2017 20:14 (one month ago) Permalink

three weeks pass...

welp i've got plantar fascitis :/

illegal economic migration (Tracer Hand), Sunday, 29 October 2017 16:47 (three weeks ago) Permalink

ugh so much suck, sorry man. Takes forever to heal. What's your game plan?

mom tossed in kimchee (quincie), Sunday, 29 October 2017 19:07 (three weeks ago) Permalink

lots of stretching my calf and heel. elevating my foot when i can. laying off the squats :( :( :(

there seem to be equally vociferous schools of thought about arch support. one side says you need srs orthotics and never walk barefoot; the other side says barefoot all the time or those vibram toe-sock things (i'd rather just go ahead and die)

illegal economic migration (Tracer Hand), Sunday, 29 October 2017 20:30 (three weeks ago) Permalink

sorry about the squats :(

assawoman bay (harbl), Sunday, 29 October 2017 22:50 (three weeks ago) Permalink

i did not accomplish a chin-up by my birthday but i did do 3 sets of 3 45 lb db bench presses. the last rep of the last two sets was a bit ehh but still solid.

assawoman bay (harbl), Sunday, 29 October 2017 22:51 (three weeks ago) Permalink

damn sorry tracer :(

goole, Monday, 30 October 2017 20:49 (three weeks ago) Permalink

yeah it's pretty maj!

i'm choosing to see it as my body telling me to focus on something else besides lifts for awhile. and stretch more. and learn better posture. it's all connected. what's bumming me out the most is i basically can't run. which is a problem for playing tennis, or football w my kids. when i was little my dad was best friends with a guy who wouldn't play b-ball with us because he had "bad feet". i wonder if that was this. i am just going to be diligent with the stretching and rolling (a baseball under the sole is perfect) for the next couple of weeks and see where i get to. i don't have a lot of the other stuff that can exacerbate it like being overweight, having a bad diet, fallen arches etc, so i'm optimistic.

harbl sounds like you unlocked BEAST MODE

illegal economic migration (Tracer Hand), Monday, 30 October 2017 22:13 (three weeks ago) Permalink

i did HOT YOGA yesterday w my gf and got owned pretty thoroughly

one of the things that was the hardest and hurt the most was what it did to my feet -- weak feet are a thing

anyway point is do yoga i guess

gbx, Monday, 30 October 2017 22:17 (three weeks ago) Permalink

tracer all you have to do is skip leg day

assawoman bay (harbl), Monday, 30 October 2017 22:17 (three weeks ago) Permalink

i'll be the guy with massive pecs hobbling after my young son

illegal economic migration (Tracer Hand), Monday, 30 October 2017 22:37 (three weeks ago) Permalink

it me

illegal economic migration (Tracer Hand), Monday, 30 October 2017 23:09 (three weeks ago) Permalink

(the dog, obv)

illegal economic migration (Tracer Hand), Monday, 30 October 2017 23:10 (three weeks ago) Permalink

tracer foot

assawoman bay (harbl), Tuesday, 31 October 2017 01:00 (two weeks ago) Permalink

I also have the plantar fasciitis and aside from spikey balling the foot, which is your number one friend, I also use the double balls on the back of the leg to release the tendons. Something like this:

I’ve pretty much given up on wearing any shoes without arch suppport and any shoes that aren’t ASICS/onitsuka tiger, which seems to have a arch support that fits my feet quite nicely. I’ve put arch supports in my dress shoes but I’d rather just wear purple sneakers with a suit and not risk my feet flaring up.

American Fear of Pranksterism (Ed), Tuesday, 31 October 2017 19:01 (two weeks ago) Permalink

i want to play tennis again :/

illegal economic migration (Tracer Hand), Tuesday, 31 October 2017 22:09 (two weeks ago) Permalink

I’m playing ultimate frisbee with no ill effect, although if I’d done this when I first got the PF I’d have been on crutches. Lots can be done to strengthen the feet - my osteoporosis recommended some good exercises but I think Pilates has done more for me because I’ve done more of that.

I’ve had people say good things about Barre and dry needling but haven’t tried either.

American Fear of Pranksterism (Ed), Wednesday, 1 November 2017 09:46 (two weeks ago) Permalink

hips aching like crazy again. been running more (on the treadmill), probably about 5km at a time for about 25 minutes, once or twice a week but the joints in my hips at the front are basically screaming when i walk around the next day. is this common? and can i do anything to ameliorate it?

Shat Parp (dog latin), Wednesday, 1 November 2017 09:56 (two weeks ago) Permalink

does it hurt when you run not on the treadmill? i hate treadmill.

assawoman bay (harbl), Friday, 3 November 2017 11:10 (two weeks ago) Permalink

I find i can do a few runs and feel slightly sore, then one day I'll wake up the next day and I'm aching like crazy and it takes a long time to go away. not sure if it's muscle pain or joint ache but it's at the front of my hip where the top of my leg connects. it happened a few months ago so i stopped running. it took weeks to go away and never fully disappeared but after a while i felt like i was ready to start again. small discomfort for a couple of runs and then boom, full blown aching again. I feel like there should be an exercise i can do to strengthen that part of my hip, or wonder if i'm running funny or doing something weird in the day that's making it happen.

Shat Parp (dog latin), Friday, 3 November 2017 11:19 (two weeks ago) Permalink

i'm not a doctor but the solution to all problems is to get a bigger butt

assawoman bay (harbl), Friday, 3 November 2017 22:56 (two weeks ago) Permalink

today a young gym employee told me i should not lean so forward when i squat. i said i cannot squat upright bc i have long legs also i am low-bar squatting. later he was like so when's the next time you're gonna be here? lol i think he may be in college? i feel like a cougar. how do i tell him, i'm old

assawoman bay (harbl), Sunday, 5 November 2017 02:12 (two weeks ago) Permalink

I had a great moment bench-pressing today. I was on my last set/highest weight, and I've been working on trying to get over the fear that the bar will fall on me, so I'm pushing it, and I give it one more rep, and one more rep, and I just make myself really fucking mad and get really determined and push through my last rep like crazy. I get up from the bench and this dude looks and me and goes "Yeah." And I'm like "huh?" And he goes, "Yeah. I thought you were gonna need help on that one, but you pushed the hell out of it."

IF (Terrorist) Yes, Explain (man alive), Sunday, 5 November 2017 03:14 (two weeks ago) Permalink

that's a moonwalk-out-of-the-gym for sure

illegal economic migration (Tracer Hand), Sunday, 5 November 2017 10:29 (two weeks ago) Permalink

men explain deadlifts to me

assawoman bay (harbl), Wednesday, 8 November 2017 02:54 (one week ago) Permalink


illegal economic migration (Tracer Hand), Wednesday, 8 November 2017 09:44 (one week ago) Permalink

did that happen

illegal economic migration (Tracer Hand), Wednesday, 8 November 2017 09:44 (one week ago) Permalink

cuz ugggggghhhghg

illegal economic migration (Tracer Hand), Wednesday, 8 November 2017 09:44 (one week ago) Permalink

i was quietly deadlifting and this guy doing that incline press thing that is on a hinge? plate-loaded, i'm blanking on the name, was like "bend down a little more. use your legs. you're doing great." this is again due to (1) i'm a girl and men are naturally more knowledgable about these things because ???? (2) i bend down exactly the right amount but because i am legs my back will be nearly horizontal unless i am squatting the weight up which is rong, and is what most men do when they deadlift but they are right bc they are men. i was like "um. ok." and kept doing what i was doing.

assawoman bay (harbl), Wednesday, 8 November 2017 12:17 (one week ago) Permalink

illegal economic migration (Tracer Hand), Wednesday, 8 November 2017 12:21 (one week ago) Permalink

it really bothers me sometimes. i am really smart, why would you assume of an entire class of humans that they don't know anything bc they are not a man

assawoman bay (harbl), Wednesday, 8 November 2017 12:34 (one week ago) Permalink

i have been liftsplained to as well fwiw but i have no doubt it happens much more w/in the particular dynamic you are describing :(

illegal economic migration (Tracer Hand), Wednesday, 8 November 2017 12:36 (one week ago) Permalink

they are currently playing "boogie in your butt" at my work gym and i actually do consider this a health and safety issue. i literally cannot lift rn because i am laughing too much

illegal economic migration (Tracer Hand), Wednesday, 8 November 2017 13:58 (one week ago) Permalink

such bullshit. no liftsplaining. i'm only tempted to do it when i see some dude bench thumbless. i don't want to see that shit.

goole, Wednesday, 8 November 2017 19:14 (one week ago) Permalink

my squat is still in the toilet and i have 0 insight why. maybe running is shredding my recovery? but my DL is still ok. maybe it's largely mental (i think this is the most probable). i just feel tired, stiff and a little freaked out under the bar, after like 2 reps. my plan is just keep struggling. if i get really frustrated i might try finding a good instructor, idk.

the only uhh socialization problem i have at my Y is unsupervised kids bopping around in the weight area.

also i think i saw a fight nearly break out, between two guys i didn't recognize. all of a sudden i hear a middle-aged guy on a cable machine say "yeah just walk away, after talking smart!" and the other guy, with headphones in, was indeed just walking away oblivious.

goole, Wednesday, 8 November 2017 19:20 (one week ago) Permalink

Suicide-grip is the best grip, though.

I've been brosplained a couple of times, but it was of the "you shouldn't squat so low" sort from half-squat Harolds.

One thing is giving unwanted advice. Topping it off with "you're doing great" is what would make me throw a dumbbell at them.

xpost: Taking a break from running always makes my squat numbers go up, fwiw.

Rimsky-Koskenkorva (Øystein), Wednesday, 8 November 2017 19:27 (one week ago) Permalink

squatting takes a lot out of me or needs a lot of stored energy to do. i can't bring myself to do it after a long day of work so i only do it on saturdays now. it's fine. i can't do as much as i should be able to at this stage but whatever

lol @ half-squat harolds

assawoman bay (harbl), Thursday, 9 November 2017 01:18 (one week ago) Permalink

I've been doing a lot of my workouts in a little office gym that doesn't have proper lifting setups or bars, so I've been doing more dumbell and bodyweight and machines and trying to get as much out of it as I can. When I'm back lifting I actually notice it helps, e.g. I try to do at least 100 pushups total plus several sets of dumbbell presses when I do chest, and I find I now have more endurance for bench pressing.

IF (Terrorist) Yes, Explain (man alive), Thursday, 9 November 2017 02:15 (one week ago) Permalink

i work out at lunch time. the times i tried after work i found the same thing you did, harbl, just nothing left in the tank.

my plantar is.... getting better! i reckon another month and it'll basically be gone.

illegal economic migration (Tracer Hand), Thursday, 9 November 2017 09:06 (one week ago) Permalink

sw0le friends

i pulled a groin and was out of commission for like 2 months, and will probably not get back to sw0le goodness til another few weeks

i feel almost recovered but i don't want to risk it because the internet, i've read horror stories on it

probably the most intense pain i've ever felt after getting my wisdom teeth removed and refusing to take pain medicine for it

i n f i n i t y (∞), Friday, 10 November 2017 18:01 (one week ago) Permalink

I can get myself going in an after work or even night-time session...if I can actually get to the gym. The problem is more losing the motivation to even go.

IF (Terrorist) Yes, Explain (man alive), Friday, 10 November 2017 19:16 (one week ago) Permalink

i saw a centipede in the gym. he was working on his legs.

assawoman bay (harbl), Sunday, 12 November 2017 00:16 (one week ago) Permalink

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