Look to the horizon when running, not down - better posture, easier breathing, more pleasant views.
A marathoner friend told me this. I'm a light runner, usually I'll run 3 or 4 miles every weekend. Before learning this, I used to have trouble breathing.
Gotta look out for dog poop every so often
Great view of the horizon suddenly rising above you as you fall in a lava hole
I like to live dangerously.
What if I don't want to kill bugs by stepping on them?
… Or injure myself tripping on things.
4 year, 60 lbs gained transformation post. Really skinny to a lot less skinny.
Hey guys, Ive been lurking this sub for awhile and a lot of the transformation posts helped inspire me to focus on my own fitness more. So after years of on and off lifting, I finally cracked down in the past year and really went for it. So here's my own transformation post...
First off: everybody loves pictures, so here's what I've got. Unfortunately I didn't take many when I was so skinny because I hated the look of my body that much. But here's a few to get an idea...
A little backstory: I was very skinny and underweight all throughout high school, my driver's license actually still says 6'0" tall and 125 lbs. While I was always athletic, playing competitive soccer my entire life, I was never big or strong. Once I started college I actually became more introverted and less fit and struggled a lot with self image. Eventually, due to a number of reasons, I dropped out of college after 2 years to chase after the long long goal of becoming a Navy SEAL (laugh all you want) and this is where my actual fitness journey really begins.
I had friends who were SEALs and knew everything there was to know, so I trained for the physical fitness test in order to get selected for the SEAL program. The test consists of a 500 yd swim, max push ups in 2 minutes, max sit ups in 2 minutes, max pull ups untimed, and then a 1.5 mile run. The pass/fail times were rather low, but you're fighting for a small number of slots against a very large amount of people, so you need good scores. Eventually I succeeded in getting selected and left for boot camp. At this time I was around 155 lbs. After completing boot camp I went to the BUD/S preparatory course, which would be a wet dream for every one of you here. 2 months of just working out with Olympic level trainers and athletes. At the end of that we took another fitness test similar to the first one, except with a 1000 yd swim and 4 mile run, with much tougher pass/fail guidelines. I passed that with a 17:26 swim, 82 push ups, 96 sit ups, 14 pull ups, and a 27:46 run. I was definitely fit at this point, but still very skinny.
Skipping through the details, I did participate in quite a bit of BUD/S but did not pass. However, I did do well enough to get selected immediately afterwards to another special operations type job in the Navy which I successfully passed and currently work in today. After always being the skinny guy and never as fast/strong as my peers, I finally buckled down and started lifting heavy a year ago.
Programs: I started with 5x5 stronglifts for about 4 months, then switched to Arnold's blueprint just to try to put on some mass for another 4 months, and have been doing Wendler 5/3/1 since then. The "less boring" version of Boring But Big.
TL;DR Here's my changes Height: 6'0"
Starting weight: 160 Current weight: 185 Starting arm size: 13" Current arm size: 15.5"
Lifts: Starting lifts were pretty damn weak. All 1 rep maxes. Squat: 165 Deadlift: 225 Bench: 125 Overhead Press: 95
Current lifts: Squat: 295 Deadlift: 345 Bench: 220 Overhead Press: 135
Diet: I'm terrible with diet, always have been. I just eat as much as I can whenever I can. I've made the most gains when I force myself to eat every 2 hours and just crush peanut butter and whole milk with every meal.
Goals: Long time goals have always been 2 plate bench, 3 plate squat, 4 plate deadlift. Not quite there yet but at least I'm not completely embarrassed of my lifts anymore.
Tips: I am by no means any kind of fitness expert, but I'm sure I've struggled in areas that a lot of others have also struggled with. A few things that helped me push myself and actually stay motivated to keep going back to the gym:
I used to always do a set at a certain weight and say "man that was hard, I think I'll stay at that weight." Eventually I decided I couldn't actually know what my limits were unless I actually found them. So even if something seemed hard, I would add more weight to the next set anyways. I was always surprised at how much weight I could add before I actually reached a point where I knew I was definitely at my limit. For motivation: I remember reading a Terry Crews AMA awhile back where he said the best way to keep going to the gym is to make it your happy place. Just get there. You might get there and not even work out, just read a magazine, but just be there and be comfortable with the place. For some reason that really struck a chord with me and helped me a lot. I make it a habit to go to the gym every single day, even rest days, so it's always a part of my schedule and my second home. I used to always be embarrassed to go to the gym because I was so skinny and everybody was lifting way bigger weights than me. But fuck that. If I see a fat person hating their life while running on the treadmill I have 1000x more respect for them than the fat person riding a mobility chair in wal mart. Everybody recognizes you're taking the steps to better yourself and respects you for it. As embarrassed as you may be, more people are looking up to you than looking down on you. And those who are looking down on you are probably fucking losers anyways so fuck em.
Edit: realize now I should've put my age on here. Started at 21, currently 25.
Current lifts: Squat: 295 Deadlift: 345 Bench: 220 Overhead Press: 135
I want to point out that this guy's actual lifting numbers in-and-of themselves are not phenomenal.
But he's in better shape than most people here. This bad-ass can run, swim, and fight. Add he looks great!
We tend to forget that fitness is not measured by a few extremely heavy PR's.
He does oblique twists as he opens his fridge door
Congrats. 82 push-ups is very impressive, at least for me who is currently struggling at 32. You have great obliques also, do you work them specifically?
I'm a firm believer of "abs are made in the kitchen."
Diet: I'm terrible with diet, always have been. I just eat as much as I can whenever I can. I've made the most gains when I force myself to eat every 2 hours and just crush peanut butter and whole milk with every meal.
Bit of a contradiction?
You're not average, but you're still normal.
There's one thing I encounter pretty frequently when browsing /sub/fitness (and pretty much any online lifting/fitness community) that bugs me from the scientific perspective.
Most people assume that everyone is more-or-less average: sure, there's a range, but the range is reasonably small except for maybe some incredibly rare outliers.
This assumption plays out in a variety of ways.
1) Is someone still pretty weak after two years of training? Well, they're just lazy.
2) Did someone make exceptional gains in a progress post? Well, they must be on steroids.
3) Countless threads where the poster is asking a question along the lines of, "I heard that when I did 'x,' 'y' was supposed to happen. When I tried 'x,' 'y' didn't happen. What's wrong with me?"
Here's the deal, though: you can be a long way from average while still being perfectly normal. The assumption that people cluster really close to the average (for pretty much anything related to lifting, at least) is wrong.
Let me give you an example.
I recently snagged a huge dataset with all of the USAPL's competition results since 2008. I was curious to see whether someone's level of strength is predictive of how quickly they'll continue gaining strength (we assume that weaker people predictably have a pretty easy time getting stronger, whereas stronger people take a lot longer to see meaningful progress). So, I narrowed it down to the people who showed up in the database multiple times, and calculated their average rate of strength gains per day.
When I plotted every individual result, there was actually almost no relationship between how strong someone was and the rate their strength increased between meets. However, when I grouped people together by strength level, group averages were almost perfectly predictive of how quickly someone could gain strength.
You can read about all of that in more depth here to see that dichotomy graphically. The difference is pretty striking, really: Group Data Don't Tell You Much About Individuals
Here are a couple other examples from published research:
HUGE sample size (585 people). On the same training program, average increase in muscle cross-sectional area was 19%, but there were people with increases of 50%+. Over 1/3 of the people gained muscle at less than half the average rate, while quite a few people gained muscle at over twice the normal rate. Ditto with strength. Average increase in 1RM was 54%, but quite a few people had increases of 100%+ and a lot had increases of less than 25%.
Also a pretty big sample (66 people). In this study, they grouped people based on how well they responded, with low responders being roughly the bottom 1/4, high responders being roughly the top 1/4, and modest responders being the middle ~half of the group. The low responders didn't have a meaningful increase in muscle fiber size, and the high responders made double the gains of the typical modest responder.
In both of these examples, you can see a lot of people who were a long way from average but who were still perfectly normal. The second study is a particularly good example – the high responder and low responder groups weren't anomalies – they combined to make up almost half of the subjects!
If I'm trying to get one thing across in this post, this is it: average and normal are two entirely different things. "Average" is a single point and "normal" is a range. Crucially, it's a MUCH bigger range than most people expect. The range of perfectly normal responses to training is enormous.
I'm not sure how much this post will change the day-to-day conversation in this sub, but hopefully it'll help at least a little bit. If you're making slower gains than average but you're training your ass off, don't worry about it too much – you're below average, but you're still normal. If you are a lot stronger than most other people, you may be better than average, but don't get too big-headed about it – you're still normal (unless you're winning world championships, but that's not going to apply to many people here).
Focus on what you can control, advise other people to focus on what they can control, and let the results take care of themselves. Those results may differ substantially from average results, but that's...normal.
As someone who has struggled tremendously to gain strength and size over many years, I approve of this post. :) But I'm probably also lazy and don't eat enough.
Well one of the big problems on this sub is that we don't know any of the individuals, so we give advice based on the average. Granted everyone will respond different but I cant see all of what \u\COCKSMASH69_420BLAZEIT does so I give him advice based on what works for most.
The rest is just confirmation bias. We see people making glaring mistakes so most assume whoever is posting is doing the same.
I'm guessing that's my problem too. In 2 years of on and off working out (the on and off is probably also a huge problem for me), I've gone from 150 to 170 lbs and:85lb to 140lb bench 125lb to 255lb DL 135lb to 195lb Squat
Seems like there are people on this sub posting gains like this in a span of a few months.
Be fat and start lifting. That way you only need to train consistently and will never worry about eating enoughshittyadvice
But seriously. Can't deny the fatman legs. Those muscles are real.
I Never Quit. One Nerd's 6 Month Quest For Self-Respect and a Better Life. (transformation)
6 Months, 24 yo, 5'7, 137lbs -----> 160lbs
Abs Transformation: http://imgur.com/a/9KVqd
I know DEXA is not super accurate, but according to the scans.. I have more or less an identical bodyfat percentage in the before and after. That's CRAZY!
Deadlift 155lbs --------> 425lbs
Squat 145lbs -----------> 315lbs
Bench 95lbs -----------> 155lbs (weak af!!!)
I have gone through a few routines in the past 6 months. I did my own version of Madcow and Greyskull and just recently started Korte 3x3. However starting on Monday I'm excited to transition to Wendler 5/3/1 BBB as I've determined it will suit my needs the best.
I have a ridiculous ability to recover from workouts immediately, and because of this I've gone for 1RM PRs almost every week... one time I went for deadlift PR 3 days in a row. I would consider all that PR chasing to be a mistake, and now I'm going to follow my routine to the letter. I have never once experienced DOMS regardless of what I do.
People seem to like my workout outfits so here's one recently of me failing a lift. https://www.youtube.com/watch?v=OXwQQ2_BKXs Why do I dress like this? Because life is about having fun! I used to be so scared to step out of line or be silly. Lifting has given me confidence, it has opened new doors. It's also comfortable as heck, haters gonna hate. (My mom has a horse ranch, so the cowboy hat is not totally out of place lol)
I have been a vegetarian for the past 11 years. I honestly think it is suboptimal to an omnivore diet. But animals are my homies so I'm not comfortable eating them. I don't judge anyone for their personal choices. I'm not one of those holier than thou people.
I take multivamins and 5g creatine daily. I don't take any protein powders (allergic to most it would seem).
Almost half a year ago I posted my first ever thread onto Reddit. It was my '6 week transformation' and it was pretty insane. I was overwhelmed by the support that I received. I've long since deleted that account, but I'm back for my 6 month Update.
I was so touched by the kindness and support of complete strangers that I curated among the 100s of messages that I received and had them laminated. http://imgur.com/a/2RRtc
Whenever I feel down, I reach for those messages and they help me push on.
For 6 months I have been fighting like hell every day. To be a build a better body and to become a better person.
Growing up I didn't have it easy. I spent many weeks in and out of hospital, month after month, year after year. The Children's Hospital was my second home. I was always the skinny kid, the sick kid, the weak kid, the worst kid.
I remember always being picked last for sports (except hockey hehe). I remember one particularly hurtful day when I stepped up to the plate to swing at a baseball and I heard my coach tell his friend: 'This kid Ryan is by far the worst on the team.. well besides _____'... and that kid he was referring to was a disabled boy in our class. Talk about soul crushing.
And so it went year, after year. Every day it would be reinforced into my brain that I was worthless and of little value to anyone. Every day. And you know what? After a while you start to believe everything that they say.
Fast forward to November 2016. 24 years old, virgin, never kissed a girl, never been on a date. Basically the stereotypical redditor! (lmao) Something just snapped in me one day in November. I decided that either I was going to take my own life, or take a chance and be the best damn person I could be.. regardless of whether or not I believed I could do it. (I totally didn't believe that I could, but I went for it anyway)
I'm not ashamed to say that girls were the only reason that I started my fitness journey. Sitting alone in my apartment for the millionth night in a row I googled 'how to get a girlfriend'. I read 3 dozen articles and they all mentioned 'go to the gym, lift heavy weights.' So that is exactly what I did. Life changed forever. And my goals/motivation transformed as well.
While I still have my V card and all that, I have made good improvements. I have lots more female friends than male friends, whereas 6 months ago I couldn't even talk to girls or look them in the eye. Prior to working out the last time I got a hug from a girl was literally September 2012. I still remember it lol. Sad. But nowadays life is better! I'm always getting hugs and my female friends are always touching me (shoulders/arms/back)...even my hair lol. It's bizarre to say the least, but I like it and I'm grateful.
Here's something that illustrates just how far I've come. I used to never have dreams, and only nightmares. In these nightmares people would usually be trying to hurt me. Well, last night I had my first ever really really good dream. I had a really nice dream involving one of my friends that I care a lot about.
I'm still freaked out by the prospect of actually going on a romantic date (I go out one-on-one with my single female friends quite a bit, I don't consider those dates though).
It's hard to shake those years of everyone bringing me down. I look in the mirror and I always see something that needs to be changed, and I just never feel that I could be 'good enough' for a girl.
For example the girl I dreamt about last night is everything I could ever want in a girlfriend, but I'm terrified of ruining our friendship if I tell her how I actually feel. I mean, she literally touches me all the time, laughs at the stupid shit that I say, has nicknames for me.. but then again so does every other girl that I know these days so it's impossible to know what's going on. She's a year or two older than me which I kind of like too. But realistically I don't think I could ever muster the courage. I'm taking her to a concert for her birthday, and she was super happy when I surprised her at her work with the tickets. That was really nice to make her happy.
Anyway, I will continue to fight on, I will continue to get stronger, I will continue to improve every facet of my life. And Lord knows I've got a lot to work on yet. Never give up my friends, there are better days ahead for you if you commit and put in the time.
My heart skips a beat any time someone asks me 'have you been working out, you look bigger?' or just nice things in general. Random girls will come up to me in public or at the gym and say nice things which makes my day so much better. (I give out sincere random compliments as well, it's nice to make someone's day better). The other day I was deadlifting and this girl walks up to me in an amazed voice and said 'WOW, that's A LOT!'.. I was riding that high for daaayyyyys haha.
I've come a long way, and you all have helped tremendously, so I'm forever grateful. Truly.
you should be really happy with those squat and deadlift numbers. don't worry about the bench it'll come.
Mate everyone here is admiring your progress (and for good reason), but I'm here to tell you that you should try asking that girl out.
Just my 2c, and I'm just an internet stranger, but the way I see it, I'd rather not live with any what-ifs :)
EDIT - I'd never imagined that my response (and OP's post) would get so popular. Maybe my hypocritical ass should get back in the game too haha.
jesus man, you are the reason i still lurk reddit all the time
its posts like this that make me pumped for my next gym session and keep me going strong through everything.
I want to thank you for sharing, i am truly inspired.
ps. ask that damn girl out! ur a good looking guy, u have literally nothing to lose and everything to gain
Edit: don't ever get rid of that beard, it is epicccc
Agreed. My jaw dropped when I saw that deadlift number. Very very impressive!
Website where you input your diet and it tells you what vitamins etc you are lacking.
Sorry if this kind of post isn't allowed here. I think I came across this website a while back on here but for the life of me am not able to find it again.
Any help in finding it again would be greatly appreciated.
Cronometer dot com
It's free, but the paid version has some more features and isn't very expensive.
For anyone curious, CRON is indeed an acronym. Stands for Calorie Restricted Optimal Nutrition. Or Command Run On of course (the UNIX scheduler).
AND IT SYNCS WITH FITBIT!!
This is amazing. Thank you for introducing this to me.
Creator of Cronometer here if anyone has any questions. We also have a /sub/cronometer subreddit but it's a bit of a ghost town.
I finally did it! 24m 320lbs to 190lbs!
Hello everyone, I want to share my progress so far
about 9 months ago I looked like this at 320lbs 5'6
(this was actually taken in 2011, but i gained all my weight back to the point where i looked like this again 9 months ago and I didnt have any recent pics of me at this size beside this one, sorry for any confusion out there!)
and now currently at 190! 5'6
Even though the first picture i said it was 9 months ago but it was actually 4 years ago and i started losing weight at first but I hit a low in my life and gained it all back. Starting 9 months ago I go to the gym at least 10-12 times a week, usually cardio in the morning and weight lifting at night.
Mondays-Sundays: Cardio in the morning Monday-Wednesday: Weight lifting at night
Monday: Morning Cardio Eliptical- 1 hour and 15 mins distancing at 5 miles Chest-3 sets of 10 on Incline chest press at 90 lbs, 3 sets of Barbell Bench Press at 145 Lbs, 3 sets of 10 on Decline chest Press at 90 lbs Triceps-3 sets of 10-15 on Tricep Dip Press at 90 lbs, 3 sets of 10-12 Tricep Pushdown with rope attachment, 3 sets of 10 Tricep Overhead extension with rope attachment Shoulder- 3 sets of 10 on shoulder presses at 40lbs, 3 sets of 10 Side lateral Rise 10 lbs each
Tuesday: Morning Cardio Eliptical- 1 hour and 15 mins distancing at 5 miles Bicep- 3 sets of 10 on EZ bar curl 50 lbs, 3 sets of 10 Dumbbell Bicep Curl 25 lbs, 3 sets of 10 on Overhead Cable Curl 20 lbs Back- 3 sets of 10-15 Seated Cable Row 70 lbs, 3 sets of 10-15 Pulldowns 70 lbs, 3 sets of 10 each arm Single arm Dumbbell row 30 lbs
Wednesday: Morning Cardio Eliptical- 1 hour and 15 mins distancing at 5 miles Abs-3 sets of 30 on sit ups, 3 sets of 30 Ab Crunch Machine with 90 lb resistance, 3 sets of 10 on the Knee-Hip Raise Parallel Bars with 10 lb ankle weights Legs- 3 sets of 10 on leg presses 200 lbs, 3 sets of 20 Leg Extensions 60 lbs, 3 sets of 20 Lying Leg Curls 60 lbs, 3 sets of 20 Standing Calf Raises 50 lbs resistance
Thursday-Sunday Morning Cardio Treadmill- 1 hour and 15 mins distancing at 3 miles or more
For my diet plan I consumed at least 2k calories a day or more and my diet isn't really that fancy, I stay away from fried foods, noodles, rice, and really fattening foods on the week days and i definitely stay away from junk food/fast foods and soda and I usually eat grilled meats like chicken beef, etc I also eat salads, grilled vegetables and sometimes fish and I have little cheat days on the weekends where I eat meals that includes grilled meats on top of rice and Sundays are my full cheat days where I'll eat whatever I want and not go to hard of course!
This has really been a spiritual journey for me, because I have been over weight my whole entire life. I got laughed at, made fun of, and got joked about and it never felt good, then years passed by when i got my first job and they hosted a weight loss competition and I was like you know what lets try it and finally had the courage to sign up for a gym membership. At first it was going good and lost 60 lbs and felt impressed with my self, the results came in and i lost and felt devastated and lost motivation. My friends still encourage me and said "you know even though you lost you still lost 60 lbs which is incredible you should still keep trying!" and I was like "you know what? you guys are right!" So I tried going back, but it felt different, I didn't feel the same motivation as I did before and I didn't last long and kept on failing over and over and started to slowly gain my weight back and was depressed and went MIA. because I felt so ashamed. Years passed by and I moved to Saint Louis to work at my cousins restaurant to start my life anew, to find myself and then one night...I skyped with one of my best friends and when I saw him I was so shocked, because he been trying to get fit too and he looked amazing, he progressed so much and I was like wow....and we talked and he gave me good advice encouraging me and etc. All night I was thinking "wow....I'm really jealous, think i could've looked like that? what if I never gave up, what if I actually stayed on tracked..I don't think I can do it.." but the next morning something happened..I felt something different inside me and I was like you know what....I don't wanna feel this way anymore! No more What ifs! I'm going to get my ass up and go back to the gym! The first week there....I finally felt it...the motivation that I had before except this time it was stronger, this time I'm not going to give up, I won't fail this time, I'm going to turn those dreams into reality and I felt an endless amount of motivation flowing inside of me and was able to push my self beyond my limits and even surpassed my weight goal of 200 and got to 190 and i feel great!
I made a facebook video telling my whole story here, because I want to encourage people to never give up and achieve their goals!
No matter how many times you fall, always find the courage to stand back up again and keep pushing forward! I know I still got ways to go, but I promise I won't stop here and will keep on going strong because I do have some loose skin that I need to convert to muscle now and I won't give up! Never Give up, Believe in yourself!
sorry for any grammar mistakes above and I will take any tips available to help me lose some of the loose skin and I know I won't be able to completely get rid of it all, this is what i currently look like now
Good stuff dude. I love to see these posts.
Hey dude I used to work with you in Smyrna. Saw your post earlier on fb. Absolutely astounding work. Good to see not just the weight loss but all those confidence gains as well!
What really?! wow thats awesome and thanks man!
Thanks so much!
If you're suffering from weak grip, try out the official /r/GripTraining routine. It'll build solid grip and wrist strength and takes only 10 minutes to do.Detailed Video:
if you haven't heard of /sub/griptraining, it's a subreddit dedicated to grip strength and training. David Horne, who's a world champion in grip sports of all kinds has created an official beginner routine some years ago, and it's also the official routine we recommend for people with weak grip.
If you want stronger grip or stronger wrists, you should definitely check it out! It takes only 10 minutes to do and all you need is a barbell and plates. You can find the official routine description on David's website here - to make it easier to understand, i'll provide pictures and a video in this post aswell.
The routine consists of 4 different exercises that focus on your pinch grip, your wrist strength and your crush grip. You can do this beginner routine 2-3 times a week and repeat each exercise for 3 sets. Aim for 15-20 repetitions, or 15 seconds for the hold. Rest as much as you need between the exercises.
The first exercise is the Two Hands Pinch Lift. Grab a plate with reasonable weight (that you can hold up to 15 seconds) and pinch it really hard. If you don't want to rip your skin as a beginner, feel free to wear gloves.
The second exercise are Finger Curls. Grab the bar in a pronated grip and let the bar roll down into your fingertips. Make sure that you don't let it slip. Then crush the bar up into your palm, without using your wrist. This trains your crush grip and your finger strength.
Third exercise are Two Hand Wrist Curls. Grab the bar in a pronated grip and move your wrist up and down. Do not move your fingers, just your wrist. This one will give you a really good burn after some repetitions.
Fourth exercise are the Two Hands Reverse Wrist Curls. They are the same exercise as number three, just with a reverse grip (supinated).
And that's it. You're done with grip training for the day. You can do this at the end of your usual workout, and in a few weeks your grip will really improve! I've also prepared a video of all the exercises that you'll find linked below - and where i explain the routine in detail again.
I've got some questions for you guys aswell, to start a discussion:What do you do to train your grip?
Do you think griptraining is important?
Climber here remember to also train your opening muscles and not just the squeezing ones. A simple way to do this is to get a 5 gal bucket and fill it with rice. Place your hands complete submerged in the rice then make a fist and open it, stretching your fingers out as far as possible. Repeat for 5-10 minutes for as long as possible.
Warning you are about to receive a new definition of pain.
Edit: here's a quick of different patterns you can do with rice forearm training.
Edit II: here's another video with a climbers focus.
So you can bitch slap the mountain, obviously
We did rice exercises in baseball to help with our grip strength. I have never felt more searing pain in such a short amount of time as working with rice.
Do I have to take my shirt off?
Been consistently going to the gym for the last 7 months. Here's our progress (twins)
Never seen a set of twins on here so thought to share our progress! Was originally just going to share our last cut progress (1.5 months), but decided why not the full journey so far
First, progress pictures! These were taken starting from mid-September, a month after we started lifting. Didn’t think to document our progress until then
A: Height 5'6
Lifts at the beginning: Bench: 205, Squat: unknown, Deadlift: 335
*Unknown because wasn’t going past parallel. Estimate would be 305
Lifts now: Bench: 260, Squat: 360, Deadlift: 435
J: Height 5'7
Lifts at the beginning: Bench: 215, Squat: unknown, Deadlift: 335
*Unknown because wasn’t going past parallel. Estimate would be 300
Lifts now: Bench: 260, Squat: 350, Deadlift: 460
Background: We’ve been varsity athletes for the past 5 years. We actually have had short stints of weightlifting in the past; in 7th grade (12 years old) for two semesters for 45 minutes a day, the first semester of freshmen year for an hour twice a week (football conditioning, though we both quit before the season), and the summer before our senior year for an hour twice a week (track conditioning, the sport we’re varsity athletes in. They added conditioning during our senior year). Just wanted to start off by saying this because posted before and got a lot of skepticism so wanted to clarify early
Training: It was pretty variable at first. The first two months, we didn’t even deadlift because our main gym didn’t have it (hence the weak deadlift in comparison of the other lifts at the beginning). Still not on a reddit program but we have a structured routine now
Abs whenever we feel like it. Mostly 2-3 times a week of a high intensity interval training just abs, and 1-2 times a week of weighted decline sit-ups for a few sets.
+ means supersetted
All of the weights go increasingly higher. We train to failure. We recognize we could get more volume if we didn’t, but both of us enjoy doing it to failure. That’s just what works for us.
Barbell Bench Press (5x5) up to 225
Dumbbell Incline Press (4x8) up to 80 lb dumbbells
Dumbbell Flat bench (3x12) up to 65 pound barbells
Pull-ups (3xfailure) (around 15 each set, last one ~12)
Standing overhead press (4x8) + Barbell Bent-over-rows (4x10) up to 105
Dumbbell Shoulder shrugs (4x25) + Stiff-legged Dumbbell deadlift (4x5) up to 110
Dumbbell Curls (4x8 (each arm)) + Dumbbell Bent-over-rows (4x8) up to 70
Hammer Curls (3x15) up to 30 lb dumbbells
Squat (5x5) Up to 315
(Yup, that's all for squat day. Though squats are almost always abs too)
Same as Day 1
Dumbbell Overhead Press (5x8) up to 120 + Dumbbell shoulder shrugs (4x25) up to 105
Barbell Curls (5x5) + Barbell rows (5x8) up to 100
Dumbbell hammer curls (3x15) up to 30 lb dumbbells
Deadlift (2x5, max out at 460/435, then 3x5, or just 5x5) up to 375
Day 7: Rest (if we feel like it. Otherwise just repeat)
Diet: IIFYM. Generally eat healthier during cuts or otherwise we’ll starve. Generally eat less healthy during bulks because otherwise can’t get in enough food. We’re college students with 2 meals a day so we make do with what we have. Oh, and also allergic to nuts, peanut butter, and all fish so that eliminates a lot of snacks people suggest. Pork rinds are a life saver. And coffee with Splenda.
Only macro goal was 140 grams of protein a day.
Final points: Just wanted to wrap up the post with some advice
Diet matters a lot. Was basically spinning our wheel for the first month because we continuously ate like shit while working out. We’d say it’s about 50/50 gym/diet. We don’t even eat incredibly healthy; just get your protein in and count your calories. Don’t drink soda unless you’re realllly below on calories during a bulk or drinking diet (might get crucified for this but if it wasn’t for artificial sweetners, every other day would’ve been a cheat day)
COUNT YOUR CALORIES. Unless you eat the same thing every day. Mentioned in the last point but honestly think would look almost exactly the same as the before pictures if we didn’t start counting them. It’s a 5 minute a day commitment, it’s not that hard.
Don’t make yourself miserable with your diet. We see a lot of people say “eat 0 grams of sugar, only drink water, and the only carbs you should eat is rice, oatmeal, and those from vegetables”. If that works for you, great! But if either of us were to stick to that, we would’ve quit within a week. Find a healthy balance
Consistency is key. Just go and stop making excuses. If you hate it, find something else. Fitness is a lifestyle and you’re not going to stick to a 4-8 hour commitment of something you despise. Find another physical activity you enjoy. Swimming, rowing, calisthenics, rock climbing, biking, sking, skateboarding, biking; there’s dozens upon dozens of different options. Just pick one and be consistent!
Transformation would have been hilarious if only one of you hit the gym.
Nice work, guys!
Anorexia to Fitness - I Beat It.
Before I start this thread I'd like to thank everyone on here who's helped me. I have private messaged a lot of people with questions on pretty much everything, and you've all been wonderful. So thank you for that! I'd also like to apologise for the length of the post.
Starting off, I was diagnosed with anorexia at the age of 11. I skipped the entire final school year of primary school and was generally in a really dark place. Fast forward to 18. I had just left an emotionally abusive relationship, and I weighed just 44kg. Yes, 44kg. I could barely eat, let alone go to a gym. I had never touched a weight ever, I barely had energy to do anything.
Age: 18 Height: 5'11" Weight: 44kg (not a typo)
This was 5-6 years after "recovery".
Since then I met a girl. I actually smiled, for the first time since I could remember. Despite my social anxiety, my eating anxiety and general mess of a human being that I was, her and her family took me in. It took me 3 years of forcing down food to eventually get to the below:
Age: 24 Height: 5'11" Weight: 61kg
I still only weighed 61kg but still hadn't been to a gym yet, that was what I wanted to do next. I did a bit of research and eventually started on the 5x5 SL on M/W/F with rest in between. This was the most I could manage, I ached, I was tired but I wanted this. I wanted this more than you could imagine. I started of off barely being able to finish a 5x5 squat with just the 20kg bar.
Squat: 20kg OHP: 2x5 12kg Deadlift: 20kg Bench: 3x5 20kg Barbell row: 3x5 15kg
I realised 3 months in that I was no longer as small as I was. I was eating anything I could find, aided with 3 shakes a day of the MyProtein "Hard Gainer Extreme" shakes to help with the bulk. I had trained hard, but had got to a surprising point in my life.
Age: 25 Height: 5'11" Weight: 69kg
I had finally put on the weight I wanted, and I could see a light in the tunnel. The pain I went through I proved to myself that I could do. I didn't need to prove it to anyone else, I needed to show myself
(All 5x5) Squat: 60kg Deadlift: 57.5kg OHP: 25kg Bench: 22.5kg Row: 20kg
And this pushed me further, to when I'm writing this post now. It's 10/03/17, and I'm the happiest I've ever been in my life.
Aged: 25 Height: 5'11" Weight 75kg
Squat: 75kg Deadlift: 72.5kg OHP: 32.5kg Bench: 40kg Row: 40kg
I now have told myself what I can do. I've shown myself what I can do, now I'm going to show everyone else what I can do.
Since the start of all this, I've met a girl. Got engaged, had laser eye surgery, started and finished university, got a 8-5 job, saved up enough for a 10% deposit for a house with 6 months left, and shown myself that I'm not as pathetic as I thought I was. I hope this post shows a few lurkers out there that it's possible, it's definitely possible. Compared to 90% of the people on this sub I'm weak. But I won't be for long, because I won't let myself be for long.
Thank you Reddit, stay beautiful.
Obligatory happy picture!
Since the start of all this, I've met a girl. Got engaged, had laser eye surgery, started and finished university, got a 8-5 job, saved up enough for a 10% deposit for a house with 6 months left, and shown myself that I'm not as pathetic as I thought I was.
Damn, well done.
Archer Push Ups are a great chest and triceps exercise, so i've made a tutorial for you. You'll learn them today!
Hey athletes of /sub/fitness!
Archer Push Ups are a great exercise for your chest, triceps and your deltoids, so i made a video tutorial for them. They are quite easy to learn, if you watch out for a few form cues, so i hope you enjoy it.
If you don't want to watch the video, i'll also include an explantion below.
For the archer push ups, and externally rotate your arms, while keeping them about double-shoulder width apart.
Now you lean to one side, while keeping the other arm completely straight. The bottom position should look like this While you do so, internally rotate your arm and keep your elbow close to your body.
Now you press up into the starting position, while keeping the elbow of the straight arm completely straight. Repeat to the other side.
Form cues: You need to keep your straight arm completely straight at all times, or you're doing a biceps exercise - which isn't the goal of the archer push up. You want to train your chest, triceps and your deltoids - and this is best achieved by having your elbow straight. This way, your biceps and brachialis aren't activated as much. This also makes the exercise much harder!
A good way to build up to archer push ups is, by starting weighted push ups and work up to 20%-30% of added bodyweight. Once you are able to do 2-3 reps with that weight added, you'll find negative archers easily achievable, and real archer push ups aren't far away.
I hope you enjoyed this tutorial and find it helpful to achieve this new cool skill. :) I've got a few questions aswell, to start a discussion:
If you can already do them, what progression did you use to learn archer push ups?
Have you tried archers before and failed to keep your arm straight? What was the reason?Video Tutorial: https://www.youtube.com/watch?v=91e47oNbSdA
Clicked because "Archer." Not what I was imagining, haha, but these look great. I could see Archer doing these. In an ultra-black turtleneck.