When Was The Last Time You Worked Out At The Gym

[tones2SS]

Originally Posted by Bulldog3071

49 years young and go to the gym every day. Do free weights, run and crossfit. A few years ago started doing warrior runs to see if I could still do the Marine I still do the Marine obstacle. course as I was in the corps for 6 years. I continue to finish in the top 2% of the races I run with my team. I feel great and have been told I don't look like I'm 49 and have the body of someone half my age.

Good for you man. That's the way to do it.
I don't workout everyday, but almost everyday. I've been told that I look a lot younger than my actually age as well. And, I look better than most that are half my age. Feels good to hear that every once in a while.

[Mydivorcegift]

Originally Posted by CFD

Sorry to hear about your ex, that just sucks. She beat that evil disease before, hope she can do it again

Perhaps you didn't lift your best but considering the emotional issues and fighting off injuries you gave it your best and that's what counts the most, most people would just say f&^%k it and not even try.

Monique is almost lifting what I lift, now I feel like crap, thanks a lot. LOL

Yes it does suck. I just bought her the book It's Not About The Bike by Lance Armstrong for Christmas to encourage her journey back to normalcy. Now this......

Yeah 2013 was the worst year ever for injury. Since about May when I blew my elbow up it's been very iffy training...then I think around Sept is when my hammy went out...then my shoulder moving furniture up here on Nov 2nd...now my calf yesterday. This seems to happen to me once every 4-5 years...I have a bad injury year. I've taken weeks off at the time....and still am...with the exception of benching last night I haven't lifted since the 23rd and am probably going to take next week off too.

You are welcome She is capable of about 50 lbs more total over that raw but she had....ummmm..."elective surgery" 4 weeks ago or so and hasn't trained a lot since then. And to rub salt in the wound she's considerably lighter than you and had never touched a weight up until a little over a year ago. Know how she trains? The westside system....you know those articles I kept posting for you that you kept skimming over? It doesn't take long to get stronger than most if you know how to train for maximum power output only.....provided of course that you are are committed to it.

[CFD]

Originally Posted by Mydivorcegift

Yes it does suck. I just bought her the book It's Not About The Bike by Lance Armstrong for Christmas to encourage her journey back to normalcy. Now this......

Yeah 2013 was the worst year ever for injury. Since about May when I blew my elbow up it's been very iffy training...then I think around Sept is when my hammy went out...then my shoulder moving furniture up here on Nov 2nd...now my calf yesterday. This seems to happen to me once every 4-5 years...I have a bad injury year. I've taken weeks off at the time....and still am...with the exception of benching last night I haven't lifted since the 23rd and am probably going to take next week off too.

You are welcome She is capable of about 50 lbs more total over that raw but she had....ummmm..."elective surgery" 4 weeks ago or so and hasn't trained a lot since then. And to rub salt in the wound she's considerably lighter than you and had never touched a weight up until a little over a year ago. Know how she trains? The westside system....you know those articles I kept posting for you that you kept skimming over? It doesn't take long to get stronger than most if you know how to train for maximum power output only.....provided of course that you are are committed to it.

I'm actually capable of lifting a lot more weight than I work with LOL. Those weights are working weights, my 1RM's are much higher but because of previous injuries I don't try to hit them often. When ever I seem to stall a bit and have been on the same program for a while I usually drop weight and gradually build back up with a 5x5 or 10x3, I always seem to add more weight and strength that way, once you adapt to a specific program gains usually stall, then the cycle begins again.

[Mydivorcegift]

Originally Posted by CFD

I'm actually capable of lifting a lot more weight than I work with LOL. Those weights are working weights, my 1RM's are much higher but because of previous injuries I don't try to hit them often. When ever I seem to stall a bit and have been on the same program for a while I usually drop weight and gradually build back up with a 5x5 or 10x3, I always seem to add more weight and strength that way, once you adapt to a specific program gains usually stall, then the cycle begins again.

Whats your 1rm? I thought you said your pr was around 300 in the squat no? What about the dl and bench?

And again I am only talking about strength training....I leave the food, supplement, and bodybuilding talks to others....

That's the beauty of the westside system....it employs the conjugate method (another article that I posted that you didn't read) so there is no adaptation and there is never a reason to "start over"....it's a system of constantly improving all areas which is another downfall of the "traditional" type of training that you are talking about and you've pretty much outlined it....

Most traditional systems take one aspect of training...work on it for 4-6 weeks....then move on to another aspect. Even common sense tells you if you negate one area you will decline in that area.

The westside system works on starting strength, explosive strength, speed strength, absolute strength, strength endurance, and overall general "physical fitness" every week of every year.

[CFD]

Originally Posted by Mydivorcegift

Whats your 1rm? I thought you said your pr was around 300 in the squat no? What about the dl and bench?

And again I am only talking about strength training....I leave the food, supplement, and bodybuilding talks to others....

That's the beauty of the westside system....it employs the conjugate method (another article that I posted that you didn't read) so there is no adaptation and there is never a reason to "start over"....it's a system of constantly improving all areas which is another downfall of the "traditional" type of training that you are talking about and you've pretty much outlined it....

Most traditional systems take one aspect of training...work on it for 4-6 weeks....then move on to another aspect. Even common sense tells you if you negate one area you will decline in that area.

The westside system works on starting strength, explosive strength, speed strength, absolute strength, strength endurance, and overall general "physical fitness" every week of every year.

I don't usually try to perform my 1RM because of previous injuries, on squats because they don't bother me like deads do I've done 310 with more left but never tried higher. I don't know how accurate 1RM calculators are but according to them, where as I can do 255x8 it puts me shy of 320 which sounds about right, the most I've hit on deadlifts was about 5 months ago and that was at 365 but the pain from the hernias put an end to that real quick. Bench presses are another tough one because of the broken clavicals and are my weakest lifts, my best working sets have been 3x8 @ 185

I do know that, although in small increments I do keep adding weight without injury so I'm quite pleased with my progress. Most programs I follow are 8-12 weeks, 4-6 I don't think is enough time to get the full benefits from, as long as I'm adding weight or reps I stick with it, when I stall I switch it up.

[atma]

Originally Posted by CFD

From what you're describing I don't think you will ever get huge even with the use of steroids or growth hormones. Genetics have a lot to do with it but you can, with hard work and good nutrition, reach your goals, they sound very realistic. I would get a good solid nutrition plan and a program such as a 5x5 that is geared toward maximizing strength with the use of full body lifts such as squats, deadlifts, bench presses, rows etc, focusing on isolation lifts I don't think will produce the results that full body lifts will. It is a gradual process so stay focused on your goals and it will come.

I have done the 5x5 before but included isolation lifts in the program. recently i've been doing mainly full body. I was thinking about switching back to 5x5 but just full body. Now that you've suggested it, I'm definitely going to give it a try. yeah getting the nutrition dialed in. A few years ago when I got on a good dedicated program I was able to jump from 145 lbs to 175 (I'm 6'2"). I like my weight now but i'm trying really hard to lose this li'l muffin top i've somehow managed to acquire. gunna really try to up the cardio this year.

this is a great thread, though and it def helps me stay informed and motivated.

[CFD]

Originally Posted by atma

I have done the 5x5 before but included isolation lifts in the program. recently i've been doing mainly full body. I was thinking about switching back to 5x5 but just full body. Now that you've suggested it, I'm definitely going to give it a try. yeah getting the nutrition dialed in. A few years ago when I got on a good dedicated program I was able to jump from 145 lbs to 175 (I'm 6'2"). I like my weight now but i'm trying really hard to lose this li'l muffin top i've somehow managed to acquire. gunna really try to up the cardio this year.

this is a great thread, though and it def helps me stay informed and motivated.

175 @ 6'2" isn't real big but you can have very good definition and strength at that weight. I myself was always @ 160-165 when younger, strong but not muscular looking except for my forearms, for some reason my forearms have always been bigger than my biceps. I now stand at 6'1" ( I'm shrinking lol) at 180 but do have a somewhat muscular look. When I cut I'm @ about 170-175 and look more muscular because of more definition.

There are many good programs such as 5x5, 10 x3, various splits the list goes on and on and everyone thinks there program is the best but in reality a good solid program utilizing full body lifts with heavier work loads trigger the most growth. I don't have programs that I design but follow those written by trainers and coaches that have proven results. When I look for a program I choose one that I know I can stick with, have the right equipment to do the exercises correctly and eliminate ones that have things in them that seem out of the norm. They may work but if I can't or am not willing to follow them as outlined then it seems to me to be useless. Many 5x5 programs are designed with increasing overall strength, with that strength, size will follow, most are very basic relying on the proven whole body lifts and the ones I follow seem to rely on squats as the big money lift, I believe there is a reason for it, it triggers the most growth of all exercises. My best advice is when you choose a program stick with it as closely as possible, if you don't give it a chance and bounce around from program to program because the next guy says the one I follow is better you won't get anywhere.

Nutrition plays a huge role in the big picture, you cannot grow if you don't eat. Choosing the right macro's is very important, all calories are not created equal. You must eat the correct amount of good quality carbs, protein and very importantly fats. Fats seem to scare people but you should be eating about 20% min to 30% max calories from fats. I stick to the 1/3 rule, 1/3 monounsaturated, 1/3 polyunsaturated and 1/3 saturated fats.

Everyones body is different and respond to different macro ratios differently, for example, when I'm trying to add strength and size I eat about 45% of cals from carbs, 25% from protein and 30% fat. A higher carb intake seems to add fat a little faster than I'm comfortable with, you may be different. Some use 50, 20, 30 and everything in between. One very general and simple way to figure out your needs would be to multiply your body weight x 15-20cals per lb for weight gain An example would be if you are 165lbs and are trying to gain weight it would be 165x18=2970 cals. following 45% carbs, 25% protein and 30% fat would be 1336 cals from carbs, 742 from protein and 891 from fat.

There are more accurate ways of figuring it out using bmr, rmr. tdee etc. The Harris Benedict formula is said to be one of the most accurate. I don't know it from memory but have it written down but have found the simple way above to be very accurate.

What I feel is very important is to keep accurate records of your training and nutrition, this way you can look at the results and adjust from there, you should see a steady increase in the weights you lift or increase in the reps you perform, you can also see if your diet is correct, if you're gaining weight to rapidly in the form of fat you can adjust your calorie intake, macro's or both. If you're not gaining and your strength is not improving you can adjust for it. When I follow a good solid weight program and do not gain strength the first place I look is at my diet, rest/recovery. Record everything.

This is a very general outline and although I'm not a personal trainer or nutritionist this seems to have worked well for me and others that I've suggested this too, those that have followed it to seem to have gotten similar results so do what you want with it. lol

[Mydivorcegift]

Originally Posted by atma

I have done the 5x5 before but included isolation lifts in the program. recently i've been doing mainly full body. I was thinking about switching back to 5x5 but just full body. Now that you've suggested it, I'm definitely going to give it a try. yeah getting the nutrition dialed in. A few years ago when I got on a good dedicated program I was able to jump from 145 lbs to 175 (I'm 6'2"). I like my weight now but i'm trying really hard to lose this li'l muffin top i've somehow managed to acquire. gunna really try to up the cardio this year.

this is a great thread, though and it def helps me stay informed and motivated.

In an earlier post you stated you weren't looking to get huge, just stronger and leaner.

http://www.westside-barbell.com/inde...-louie-simmons

If you are looking to get strong and gradually add size. Read and learn from the strongest gym in the world, bar none.

Or follow an "old way" of training where you work up then start over. Why on earth would you want to start over when you can just keep progressing, week after week, year after year, indefinitely.

For the lean part regulate your nutrition and do some high intensity cardio...don't just go through the motions.

[CFD]

We're obviously never going to see eye to eye on this, for some reason you idolize the west side gym. There have been many bodybuilders, powerlifters, Olympic champions and others who never stepped foot in the west side gym. They are not the only ones with training methods that work. There are many that could care less about trying to achieve the goals a lot of their members are.

For some reason you also keep referring to the "old way" of training, which by the way is still practiced by many trainers with fantastic results. In fact, many trainers and coaches still use the old way to build a basic foundation of strength to grow on.

I also don't understand the work up and then start over you keep mentioning. I myself have been lifting for only a few years but do not start over, every year I am lifting more and getting stronger, how is this starting over.

You also make it sound like you will keep packing on muscle indefinitely, it won't happen. You are limited to what you can achieve by a bunch of different factors, granted you can keep progressing, for how long I'm not sure yet as far as I go, as I am still progressing but not at a rate you seem to imply and there will be times where you stall or hit a plateau, sometimes because of injury, overtraining, inadequate caloric intake or a host of other factors, you can overcome it, sometimes just by changing up a routine, sometimes by diet some times just by taking a break or de-loading a little to provide some recovery time.

Now, even in the case of those monsters at the westside gym who undoubtedly use steroids and other drugs, they at some point will reach there limits.

People have a choice and should choose a form of training that meets their goals and expectations, your way, my way or the west side way may be right for you, me or them but not necessarily for the next guy.

[kevint]

I set a new max overhead squat tonight at 225. PRed my front squat at 350 yesterday.

[CFD]

Originally Posted by kevint

I set a new max overhead squat tonight at 225. PRed my front squat at 350 yesterday.

congrats, it's a great motivator when you set new max's

[Diode Dynamics]

It's too early to tell, but I don't think any of the "resolutioners" will be coming to the gym at my usual time.

This morning the roads were terrible and unplowed, so I'm not sure if that's a reason why they didn't come out or if they don't like getting up early?

I really like this thread, sounds like everyone on here is motivated to exercise and workout. That's such a big part of staying healthy IMO. Once you recover from an injury or get back into a groove from not working out, it really becomes a pleasure.

I look forward to working out and I feel so guilty if I miss one. Anybody else get that feeling? Or know what I'm talking about? lol

Best of luck to everyone here, have a healthy 2014!

Nick C.

[Mydivorcegift]

Originally Posted by CFD

We're obviously never going to see eye to eye on this, for some reason you idolize the west side gym. There have been many bodybuilders, powerlifters, Olympic champions and others who never stepped foot in the west side gym. They are not the only ones with training methods that work. There are many that could care less about trying to achieve the goals a lot of their members are.

For some reason you also keep referring to the "old way" of training, which by the way is still practiced by many trainers with fantastic results. In fact, many trainers and coaches still use the old way to build a basic foundation of strength to grow on.

I also don't understand the work up and then start over you keep mentioning. I myself have been lifting for only a few years but do not start over, every year I am lifting more and getting stronger, how is this starting over.

You also make it sound like you will keep packing on muscle indefinitely, it won't happen. You are limited to what you can achieve by a bunch of different factors, granted you can keep progressing, for how long I'm not sure yet as far as I go, as I am still progressing but not at a rate you seem to imply and there will be times where you stall or hit a plateau, sometimes because of injury, overtraining, inadequate caloric intake or a host of other factors, you can overcome it, sometimes just by changing up a routine, sometimes by diet some times just by taking a break or de-loading a little to provide some recovery time.

Now, even in the case of those monsters at the westside gym who undoubtedly use steroids and other drugs, they at some point will reach there limits.

People have a choice and should choose a form of training that meets their goals and expectations, your way, my way or the west side way may be right for you, me or them but not necessarily for the next guy.

Like I've said before....

You'd rather write books on things you know very little about getting stronger how to achieve the best results the fastest than read and learn. Most routines OF TODAYS ERA employ at least some of the WS principles, exercises, and exercise methods.

Funny earlier you told someone to train like who it is they want to be like. Yet when someone says they want to get stronger and I post something about WS your standard reply is some prehistoric training method and to say WS doesn't work for everyone. But guess what? It does...men, women, teenagers, lifters who have never picked up a weight before (my GF), to professsional athletes and anywhere in between. So when someone wants to be strong in the gym train like the strongest in the world.

You don't know shit about strength training and honestly I think you ought to keep your mouth shut about it. You want to talk about food or something then fine. You workout at home, not around strong people, and you aren't even a little bit strong. So essentially all you "know" about being strong is what you read on the Internet. Yet you choose not to read anything relevant to strength training of today.

Stick to food and being a lean pencil neck...it's what you are good at.

[DieselAries1]

I'm going to sit back and have some trident layers and watch this unfold.... It's certainly about to escalate quickly.