Quote :

"Results from lifting are starting to pay off. Ive started boning this stripper and its going well so far, trying to slowly transition to threesomes with her co-workers without offending her and blowing the whole thing up. It's always delicate with strippers because we as men tend to forget they are sorta people sometimes too. Also, she's a squirter. I hate doing laundry so that's kinda a downside for me as a single guy. Anyway, i can do ten pullups now. Pretty sweet, i think i might switch to lat pulldowns for like two weeks then start trying to do weighted pullups. I've had some back pain the last few weeks so i dont want awkward movements right now."

I enjoy your posts

PAGE TEN

[Edited on January 18, 2014 at 8:05 PM. Reason : face]

1/18/2014 8:03:38 PM

Quote :

"If anyone is looking for padded floor for your home gym, there is a sale going on below: http://www.sears.com/shc/s/p_10153_12605_00614716000P?srccode=cii_10043468&cpncode=27-270855644-2&sid=IDx20070921x00003c"

Or you can get them at harbor freight for 1/3 the price http://www.harborfreight.com/4-piece-anti-fatigue-foam-mat-set-94635.html

(They go on sale every few weeks for $6.99)

1/18/2014 8:08:06 PM

Quote :

"trying to slowly transition to threesomes with her co-workers"

most strippers are bi-sexual and swingers so this shouldn't be a problem

1/20/2014 11:16:01 AM

Yea well she went thru my phone and suffice to say she's not happy with me that's probably done.

Awful weekend I didn't work out and barely ate or slept . Road to beach body begins today.

1/21/2014 10:58:09 AM

Nosey bitch!!

So a little update on myself. I've been eating fairly clean and exercising on average 4 days a week mixing up Insanity workouts and Muay Thai classes. The scale says I've dropped 6 lbs in the last couple weeks. Weighed in at 166.1 Friday. Goal is 155.

On a side note I saw my sister and BIL this past weekend who I haven't seen in about a year. Both gave rave reviews on my physique. My BIL said I was ripped I still have a ways to go to be "ripped" but so far I'm happy with my achievements.

1/21/2014 11:28:03 AM

haha people who don't gym regularly would consider Bieber ripped.

1/21/2014 10:05:02 PM

^ worst tatoos ever.

So I have been pretty steady 4-5 days per week of xfit now for about 7 months. Initially I dropped 5 lbs quick (from 200 to 195), but I have steadily added 1-2 lb per month since then and just this week, I jumped on the scale and was surprised to see 207. I only weigh myself every other week.

This is not holiday weight as I did not go really go off the rails on my eating. I guess I attribute the weight gain to muscle mass, especially in my legs as I have never worked legs as hard as we do now. I am pretty diligent about getting protein now, much moreso than I was when I younger and all I cared about was lifting weights. Or maybe I am just eating too much and becoming a fatass, but truthfully I feel like I am "more toned" than I've been since I was in college.

1/22/2014 9:09:21 AM

I recently purchased a fitbit flex and fitbit aria scale to help track my weight, sleep, and food intake. the scale is really nice, and I think the sleep tracking with the flex will be helpful. I need to figure out how to adjust the pedometer though, as it seems to count every movement I make as a step.

1/22/2014 12:43:44 PM

i'm waiting for this bad boy...

http://www.getairo.com/

tracks calorie intake as well as macros, stress levels, sleep and calories burned

no more calorie tracking...just look at the app on your phone for that....BOOOOM

1/22/2014 1:40:27 PM

I have a hard time believing the science behind measuring calorie consumption by spectroanalysis. If it were the least bit accurate, diabetics wouldn't still be pricking their fingers.

1/22/2014 2:21:58 PM

i'm sure at one time people had a hard time believing you could talk to someone around the the world in a small device you hold up to your ear but we do it every day. i admit it's aggressive but if the product performs as they claim it will be quite the break through.

1/22/2014 6:36:00 PM

Despite not being able to do a damn thing, I still think I'm doing pretty well. I am 31 weeks and 2 days. I've gained 29 pounds, which is definitely over where I should be, but I am still eating a fairly healthy diet. I can't take my daily walks any more, all I can do is sit and stretch my legs and arms.

1/22/2014 6:45:39 PM

Saw a kid take the foam pad off of the squat bar and put in his shirt so he could bounce the bar better while bench pressing.

He was wearing a Crossfit shirt.

1/22/2014 7:20:35 PM

Maybe he was trying to do a board press...

1/22/2014 9:38:39 PM

the trap bar has been a godsend

1/23/2014 6:57:12 PM

Here is a really solid mobility routing to start your workout with, I am so stiff it is almost a workout in itself

http://www.youtube.com/watch?v=FSSDLDhbacc

My big goal for this year is to hit the mobility work hard and become much more limber so I avoid injuries again. Gaining a bunch of muscle is worthless when you lose it after an injury that keeps you from working out.

1/23/2014 9:48:51 PM

upsetting that mobility WOD is subscription based now

1/23/2014 10:50:27 PM

Fuck mobility wod, that guy is overrated anyways.

1/24/2014 7:47:17 AM

Pretty happy with the program I've created so far...

Yesterday, I put 170lbs overhead strict for 15 reps in 15 min.
Today, I DL'd 405 for 15 reps in 15 min.
Body weight 180lbs.

February starts my body fat trim down. Goal is to lose about a 1lb/week for 15 weeks and be my most shredded ever.

Who's with me?

1/24/2014 1:02:33 PM

I hear ya buddy. keep us updated!!

1/24/2014 2:01:00 PM

Quote :

"Yesterday, I put 170lbs overhead strict for 15 reps in 15 min. Today, I DL'd 405 for 15 reps in 15 min. "

You mean strict overhead press or overhead squat? I think I could hang with you on overhead press and DL, but I weigh 207 so you kick my ass lb for lb. Overhead squat is something I still suck at.

1/24/2014 2:34:22 PM

Quote :

"Yesterday, I put 170lbs overhead strict for 15 reps in 15 min. Today, I DL'd 405 for 15 reps in 15 min."

Forgive me for being a bit naive, but how does one do 15 reps of something in 15 mins? Is it like a max rep, but resting in between?

1/24/2014 3:09:13 PM

^ Yeah something like 15 sets of 1 rep or maybe you start with a couple sets of 3, then transition to 2 and 1 as you fatigue. We do stuff like this at my gym quite frequently. CP battery stuff. We normally do it at rep ranges in the 3-4 with 1-2 min rest. Matt clearly is doing it at more maximal levels as opposed to ~70-80% levels.

1/24/2014 3:35:41 PM

Quote :

"Forgive me for being a bit naive, but how does one do 15 reps of something in 15 mins? Is it like a max rep, but resting in between? "

I am producing a program oriented towards intermediate trainees based on a concept of 15 reps in 15 minutes at 85% of your tested 1 rep max.

The gist: All sets are triples, doubles, or singles. All reps are technically proficient. If you get all 15, the next week you add 2.5%. If you have 2 weeks of consecutive 5 or less reps, you take off 10% and do 10 sets of singles or doubles (if it's fast) with 1 min rest. Then the next week you retest your 1rm and then repeat the program.

I am doing this 5 days a week. With one day dedicated to squat, front squat, press, dead lift, and bench. I usually add accessory work for a couple sets afterward. Today, I did deadlifts and accessory was reverse lunges with safety squat bar 2x8/each and weighted glute ham raises 2x8.

Quote :

"You mean strict overhead press or overhead squat? I think I could hang with you on overhead press and DL, but I weigh 207 so you kick my ass lb for lb. Overhead squat is something I still suck at."

Overhead Press. I should hopefully be hitting 200lbs overhead very soon. I've done a single at 195lb at 175lbs bodyweight. My DL PR is 500 at 170lbs. Should be above that soon... 405 for 5x3 felt easier than it ever has today.

2014 goals: <6min mile, 500 DL (accomplished), 405 Squat, 315 Bench, 200 OHPress, BW + 100lbs x 5 Chin Up. Ideally, all concordance but that will be some beast mode shit.

1/24/2014 5:16:32 PM

I've been dieting and exercising for 6 weeks and lost 15 pounds. Hopefully I can keep it up, but I feel that 2.5 pounds per week might be difficult to maintain. I'm feeling better and haven't gotten sick yet and I'm around sick people all the time.

1/25/2014 11:25:11 AM

The wife's school has been offering T-25 to their teachers after school as a "New Year's Resolution Get in Shape" kinda thing. She's always stayed in great shape doing just yoga and running, but she's over 30 now and the pounds don't shed like they use to, so she's been doing it every day after school and really likes it. I can tell she's been toning up and getting close to our pre-engagement shape.

Well I joined her for a workout this morning because it's cold as fuck outside and I didn't feel like running (someone sent me a torrent link). That shit kinda put me on my ass. I still prefer a good 30-minute run with the dog...but I'm definitely on board with this as an alternative. Anything that makes you sweat and gives you a decent core workout will do at this point in my life.

1/25/2014 11:54:11 AM

Last week, I started a morning gym routine. For one, to avoid the evening crowd and two, do whatever the fuck I want in the evening instead of cramming gym time, dinner, and obligations if they come up.

I haven't done it long enough yet where my body is used to this, but I can tell you that, once you get gym over with in the a.m, you have so much energy, but the downside is I crash in the afternoon at work. So I make sure, I get 7 or more hours of sleep.

1/25/2014 1:13:17 PM

Cool

1/25/2014 7:37:35 PM

Quote :

"Well I joined her for a workout this morning because it's cold as fuck outside and I didn't feel like running (someone sent me a torrent link). That shit kinda put me on my ass. I still prefer a good 30-minute run with the dog...but I'm definitely on board with this as an alternative. Anything that makes you sweat and gives you a decent core workout will do at this point in my life."

if you like T-25 you'd love Insanity. It's basically T-25 but instead of a 25 min workout its about an hour. talk about being on your ass...holy shit!!

[Edited on January 26, 2014 at 12:33 PM. Reason : /]

1/26/2014 12:32:48 PM

Damnit, Matt, you fuked up the page.


PS- for the dudes

http://elitedaily.com/envision/these-20-photos-prove-that-skipping-legs-day-is-never-okay-photos/

1/29/2014 7:20:18 PM

A lot of those guys just have terrible calf genetics.

1/29/2014 9:28:59 PM

that doesn't explain the complete lack of any quad or hamstring development.

1/29/2014 9:39:14 PM

I have 3 leg days.

1/29/2014 9:48:37 PM

I want to split quads and hamstrings up into two days again. I don't ever bother training calves though.

[Edited on January 29, 2014 at 9:53 PM. Reason : at least not directly.]

1/29/2014 9:52:58 PM

I split lower body by movement...

1 Day each for Front Squat, Squat, and Dead Lift. Heavy for 10-15 Reps. Seems to be working well so far, but I have to cut the accessory work very short.

[Edited on January 29, 2014 at 9:56 PM. Reason : ;]

1/29/2014 9:56:06 PM

I quit deadlifting years ago because my back couldn't recover from squats, bentover barbell rows, and deadlifting all in the same week. I'd like to split my leg day back up so that I have a squat dominant day with ancillary quad work, and a hamstring/glute day with focus on good mornings, leg curls, hyperextensions, and ancillary abductor/adductor work.

I've recently started wearing a heart rate monitor for my workouts, and I feel like it is making my workouts significantly faster and more productive. Instead of spacing out my sets based on a time limit or breathing pattern, I'm adjusting my sets out based on when my heart rate drops back to a certain recovery point. I also had a VO2 max test done to calibrate my heart rate monitor for caloric expenditure, and I've been very surprised with the results. My HRM is telling me that I'm only burning 500-600 calories per hour when doing cardio on a machine when the machine display is telling me that I'm burning 1200+ calories per hour. Conversely, I'd always assumed that my weightlifting only burned about 300-400 calories per hour, but my heart rate monitor tells me that I consistently burn between 600-700 calories per hour while lifting and over 800 calories per hour on leg day. Because of this, I've recently switched from having dedicated cardio days to doing 15 minutes of cardio before lifting every day, and I'm trying to shift towards lifting 5-6 days a week instead of just 3-4 days a week with 2-3 days of cardio only.

1/29/2014 10:14:43 PM

Yea, DL's, especially anything over 400lbs can wreak havoc on your back if you over do it or can't hold a good position.

I dealt with the same issues, but ever since I made the decision to keep DL's under 3 reps and always kept the intensity conservative 90% of the time; it's worked out well.

Two things I've realized are that:
1. I was over arching with my DL setup. Having too much of an arch was preventing me from setting an optimal core/ab position with maximal tightness.
2. Using mixed grip was causing a slight rotational component in my core, and any rotation of the spine prevents optimal setup and load bearing potential with the spine. I've move to using either hook grip or straps for my DLs and it's a shocking difference in how my back feels.

[Edited on January 30, 2014 at 7:37 AM. Reason : ;]

1/30/2014 7:35:12 AM

Quote :

"I've recently started wearing a heart rate monitor for my workouts, and I feel like it is making my workouts significantly faster and more productive. Instead of spacing out my sets based on a time limit or breathing pattern, I'm adjusting my sets out based on when my heart rate drops back to a certain recovery point. I also had a VO2 max test done to calibrate my heart rate monitor for caloric expenditure, and I've been very surprised with the results. My HRM is telling me that I'm only burning 500-600 calories per hour when doing cardio on a machine when the machine display is telling me that I'm burning 1200+ calories per hour. Conversely, I'd always assumed that my weightlifting only burned about 300-400 calories per hour, but my heart rate monitor tells me that I consistently burn between 600-700 calories per hour while lifting and over 800 calories per hour on leg day. Because of this, I've recently switched from having dedicated cardio days to doing 15 minutes of cardio before lifting every day, and I'm trying to shift towards lifting 5-6 days a week instead of just 3-4 days a week with 2-3 days of cardio only."

This!! I wear a HR monitor while lifting as well. I was impressed by how many calories I burned especially on leg day. I still do cardio twice a week but it's more for actual cardiovascular health then anything else. If I wanted to just burn cals I’d much rather lift.

1/30/2014 9:07:09 AM

I used mixed grip because my overhand grip would always fail before my legs and back did. I never liked straps because I felt my grip strength was every bit as important as my lifting strength.

1/30/2014 9:11:09 AM

^this. I love SLDLs because I can work my legs without killing my knees, but my grip fails before my legs do. I refuse to use straps.

And WTG with the HR monitor! Where did you get your VO2 max tested? Was it expensive?

1/30/2014 10:12:21 AM

I got it tested at Lifetime Fitness; they were offering a discount when I signed up a couple months ago.

1/30/2014 11:05:45 AM

I used to be anti-strap, and still am if you are using it as a crutch. But, using straps is a very useful tool to train your DL/hip extension.

Hook grip is also very good, but it takes awhile to get used to the feeling of your thumbs almost ripping off.

1/30/2014 1:36:21 PM

Mixed grip just feels wrong, like the bar is kind of uneven coming up.

If I were training to compete in powerlifting then I'd avoid straps, but when my goal is to get my legs to grow, then I don't want to stop working when my grip gives out.

1/30/2014 2:09:59 PM

I love mixed grip, it feels really weird when I try any other way. I really can't imagine using the hook grip for 400+lb deadlift, it took me forever to get used to it for cleans under 200lbs

1/30/2014 2:29:28 PM

I've done a few singles at 405 with hook grip, and it's pretty painful.

I was shocked how much easier, and stronger, my deadlift was when I moved to using straps.

405 5x3 flew up.

Put up 175 5x3 in <15minutes on the overhead press today. Felt great, as that is a pr performance. Can't wait to test my max in about a month or so.

1/30/2014 3:24:22 PM

I use mixed grip as well for my heaviest sets on the DL.

What's a hook grip?

1/30/2014 8:45:10 PM

1/30/2014 8:53:40 PM

Interesting... Will try tomorrow.

From my arm chair analysis, I can see that the thumb doesn't provide traditional grip in that grip because it is not curling round the bar, but it acts like a block impeding the bar's path. Is that correct? Must hurt, though.

1/30/2014 9:03:17 PM

Quote :

"Mixed grip just feels wrong, like the bar is kind of uneven coming up."

agreed. we just got a trap bar at the y and that's all i have been using since. so much more comfortable and easier to maintain form for me.

1/31/2014 10:03:11 AM

Next

1/31/2014 8:56:42 PM