Can you deadlift 405? Can you clean 1.5x bodyweight? Can you Do 15 full rep (none of this quarter rep shit) pullups? Can you squat 315? If you say no to any of these, CrossFit is not for you. CrossFit assumes a medium strength base and is focused on not being focused. I’m not a huge fan of endless GPP, which is what CrossFit is, but it’s definitely useful for certain professions (armed forces, firefighters, police, etc.).
How much do you squat?
Thats what I usually do. Theres a window of about 45 mins where you need to get all your protein, carbs, etc.
I started a new diet today, its not been as bad as I thought but it’ll be tough to keep up with on the weekends.
This is what I ate/will be eating today:
8am - 6 egg whites, 1 slice wheat bread
9:30am - 1 scoop whey
10am - workout
12pm - 2 scoops whey
1pm - 8oz turkey, 2 slices wheat bread
4pm - 1 tablespoon peanut butter (supposed to have tuna and random veggie but got lazy)
6pm - 8 meatballs, egg noodles, green beans, asparagus.
9pm - A shitload of cottage cheese w/ pineapples
11pm - 2 scoops casein protein
Also started some Animal M-Stak and Animal Pak. The Stak made me dizzy at the gym for the first 30 mins, but then was ok. We’ll see how it is tomorrow.
How’s the Animal Pak induced neon yellow pee?
Mine hasn’t been yellow yet actually, but then again I drink alot of water throughout the day. Probably a glass every hour.
Another question, am I adding these, or using them as replacements for my current exercises (i.e. no more curls and skull crushers, just presses and pull ups)?
Back at you. Nice lifting. I hope I get that good some day.
The back of my protein shake says that maximum protein absorption occurs about 20 min. after exercise. And then pretty much drops off to worthless 45 min. after a workout.
Just curious,
Could I mod my skull crushers to work my back/shoulders and still get the same results in my triceps? I would start with my arms bent, move the barbell to behind my head, return to starting position, straighten arms, return to starting position, repeat.
Or would that not be a good idea?
Whats your workout routine like right now? Do you do those exercises you mentioned earlier, everyday? What part of FL do you live in? What gym do you go to?
Edit: I guess you could do that, but I think that would be similar to Rib extensions which works your upper chest, I don’t see that doing your shoulders or back, but I could be wrong.
I do the routine that I posted 3 times per week. Standard 3 sets, 8-12 reps of each.
ANOTHER question, how much protein can the body absorb in one sitting? Can I drink my protein shake (2 whey scoops) with a chicken sandwich?
Hmmm, I see.
I guess it really depends on what your goal is. But I would switch to a split routine or a Push/Pull/Legs routine.
My split right now is 2 on, 1 off. For example
Monday - Chest/Triceps
Tuesday - Legs
Wednesday - Off
Thursday - Back/Biceps
Friday - Shoulders/Traps
Saturday - Off
Sunday - Chest/Tri
Monday - Legs
Tuesday - Off
and so forth.
Well I don’t do any bicep and tricep work and my arms are fine. You could do it as accessory work (Magnus mentioned this when he wrote all those programs), but that’s more time in the gym.
Pullover/skull crusher combo? If it works, why not.
You really shouldn’t deadlift more than 5 reps.
Also, you should concentrate on the big compounds lifts. Squats, Deadlifts, Bench Press, Standing Overhead, Chins/Pullups, and Rows. I rarely do direct tricep work, and curl maybe every other week for injury prevention purposes. Granted, my goals are a bit different, but my arms are a decent size considering my build.
why not???
also, you consider this…
“Can you deadlift 405? Can you clean 1.5x bodyweight? Can you Do 15 full rep (none of this quarter rep shit) pullups? Can you squat 315?”
“medium strength”??? come on now…like the deadlift isnt even taking into consideration how much he weighs neither is the squat…
im outi
Roberth
what are some of the most rediculous things you seen people do in the gym???
-incline dumbbell fly with 90lb dumbbells (this dude was crazy ripped)
-superset 315lbs deadlift (5 reps) with 315lbs bench (5 reps) for 3 sets (this hawaiian dude at my gym is nuts)
-pull ups with 3, 45lbs plates on a dip belt, 6 reps (from the hawaiian dude again)
-dips with 4, 45lbs plates…
but that superset had to be the craziest thing i have ever saw…wtf…and actually the pullups, thats pretty fucking rediculous…
im outi
Roberth
I’m gonna change the questions context. The most ridiculous things I’ve seen at the gym.
-This one old guy, probably in his 50’s, always hitting on every girl there, its pretty sad. He’s got a pretty big upper body and these fuckin’ toothpick legs, I laugh every time I walk by him. He’s always trying to do 4 plates on the military press smith machine, and he’s ALWAYS giving tips to other people. When the fuck did Mr. Olympia start going to my gym? He actually gave me “tips” yesterday on incline bench. What a fag.
-Gay dudes at the gym who are ridiculously flamboyant. I have no problem with gay dudes, but fuck don’t come to the gym in little shorts then do some exercise where your balls are flapping about.
-This one woman who’s pretty hot but yells for every damn rep she does. Annoying as hell.
-Biggest pet peeve, are the fuckin’ assholes who don’t rerack their weights and then walk off and check themselves out in the mirror.
-Second biggest pet peeve, the complete faggots who, when you say “how many more sets do you have?”, don’t even respond. What do you think you’re too big and cool to talk to a regular non-Herculean guy like myself?
Wow I feel better
Heh. Good shit.
Hm. How big IS 16 inches? Shit…170 isn’t even that heavy. I think a lot of guys on the boards just felt a wave of crap hit them.
Okay.
What’s power yoga?
I was always told the same thing.
Though, the most accurate way to describe the advice I got was “IMMEDIATELY” after working out.
Also, I’ve been told you want to eat a “certain amount of time” BEFORE working out. (“Perfect” working out requires you to rework your life.)
WHOA. Does everyone do this?
I have a thing against gyms. I feel you, man.
Deadlift 405 hell no
Clean 1.5 bw hell no
15 full pull ups, yes. chin ups, pull ups, or even wide grip pull ups. yes
squat 315 hell no
I’m 5’10" and weigh 138 at the moment, and I was up to 145 when I was working out. I stopped working out a couple years ago, and I have done next to nothing sense then so I’ve lost basically all of it. I’m not even physically active most days. I sit at school, I come home and sit at home and watch TV/movies/computer. I live the life of a fat slob, without actually being a fat slob heh.
My goal is still the same as it always was, to get to about 165ish. I don’t have access to a gym at the moment like I used to, which is why I’m trying this Crossfit thing. I don’t have access to all of that either, but it uses a lot of cardio and bodyweight excercises that I can do, and gives substitutions and scaleable excercises for the ones I can’t. Like when it says to do 20 muscle-ups, you can replace it with 20 pull-ups and 20 dips (or something like that). I can pull-up and dip fine, but I don’t think I could do a single muscle-up (never tried).
I can see that it does assume a certain level of strength/fitness to just jump right into the Crossfit routine full force, but as they explain, anybody can work their way into it even as a beginner. Since my goal isn’t to get very large, and to gain 30 pounds, I figured the Crossfit workouts would be a good/healthy way to gain some lean muscle. As long as I can get back on a good diet as well… =\
Denjin: I think alot of people that are trying to gain mass probably have a similar diet. I just started it yesterday. I used to only do one shake a day post workout, but I’m trying to get a little bigger now so we’ll see how it goes.
I’ve done alot of research and reading on the topic for the past few years and basically you need anywhere from 1.5g-2.5g of protein per pound of body weight. Right now I’m weighing about 195lbs, so I’m shooting for around 350g of protein a day and to get all that from food is difficult. So I have about 3 shakes a day. However, the majority of your protein should come from food.
On another note: I’m on my second day of Animal M-Stak and Animal Pak and holy shit I had great pumps at the gym this morning and felt much stronger. After the 3 weeks of the Stak I’ll give a full review on it, but so far its :tup:
I didn’t know so many guys check themselves out in the mirrors until yesterday. One of the CSCS staff members wrote it on his short bio. Ridiculous how many guys check their abs out.
Also, agreed with when people don’t rerack weights or even worse is when they put them on the wrong spot.
It’s bad when guys grab dumbbells and start curling on the spot. My god how many times I have to walk around you idiots to grab something.
This also brings me to an incident yesterday. So I’m doing chin ups on the squat rack and this guy was power cleaning in between sets. He finished but left the weights as is so another guy comes and I think only takes off the 10 lb. plates leaving only 45 on each side. So he says “Hey can you lift that post up while I bring the weight up for squats?” and I say ok to be nice. Unaware to me is that there isn’t a collar on the other side. I bring the post up and think he has it (but doesn’t) and a 45 drops from the other side causing my side to land between my wrist and forearm.
A light bruise, but man it could have been so much worse.
Yeah, that’s medium. I can do all of that @ 170 and I don’t consider myself strong at all. Here’s a sample Crossfit Workout:
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
64 Handstand push-ups and L Pull-ups. That would take me well over an hour to do, and I can standing overhead press my bodyweight.
The problem with it is that jumping in and doing CrossFit won’t prepare you for it as fast as if you had just periodized your training. If you did pure strength training for 3 months, then pure aerobic/anaerobic energy system training for 3 months, you’d be much better prepared for the directionless GPP of CrossFit.
I’d also like to point out that a lot of the crossfit exercises require very expensive gear. Kettlebells and bumper plates are pricey as hell. Omitting the exercises that use these (Cleans, snatches, swings) would seriously sabotage your development. Along those lines, a lot of the exercises are technical in nature (oly lifts, muscle ups) and require lots of practice to achieve decent form.
That makes sense. What does GPP stand for?