So I got this a few weeks ago. :D Who’s with me?
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So I got this a few weeks ago. :D Who’s with me?

115 lb Front Squatz

I’ve got Abby quoting Ronnie Coleman around the gym now. Lightweight, baby!

Haven’t added any weight in a few weeks but I played with a closer stance today — quads were feelin’ it. This was my third set.

On the second, my right hip dropped faster and lower than my left and I hit the safety rail with the barbell. Oops.

This might account for my right hip flexor soreness I usually have after front squats. I feel like I’m generally staying upright but not enough to where I would be able to add more weight. I guess I better work out a few kinks, mainly the hip imbalance, before I do.

Thoughts?

The Spartan Warrior: Beginner's Guide: 6 Basic Compound Lifts And How To Do Them

thespartanwarrior:

The core of any good exercise program should be built around the 6 basic compound lifts. These are the basis of weightlifting, the cornerstone of muscle building, the mecca of mass, the… well, you get the idea.

Must you do all of these? No. Nothing is a “must”. But instead of wasting countless…

Another great post by Dan! Great refresher that reminds me of some key points I had forgotten about.

150lbs x 5 Attributing today’s sumo deadlift PR to cake.
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150lbs x 5

Attributing today’s sumo deadlift PR to cake.

Progress Update - 14 months of hacking my body I’ve been trucking along, trying new things, and learning a lot along the way. More recently I’ve realized: You don’t need to eat 6 times a day to “keep your metabolism from slowing down.” [1] You don’t need to exercise 7 days a week to achieve your goals. [1], [2] Low carb diets are not a means to an end. Carbs don’t make you get fat. Eating too much makes you fat.  Extreme caloric restriction is not fun or sustainable. Be reasonable.  Don’t stress over small details. Be consistent and everything will fall into place. I’m really happy with how far I’ve come and looking back motivates me to keep going. 
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Progress Update - 14 months of hacking my body

I’ve been trucking along, trying new things, and learning a lot along the way.

More recently I’ve realized:

  • You don’t need to eat 6 times a day to “keep your metabolism from slowing down.” [1]
  • You don’t need to exercise 7 days a week to achieve your goals. [1], [2]
  • Low carb diets are not a means to an end. Carbs don’t make you get fat. Eating too much makes you fat. 
  • Extreme caloric restriction is not fun or sustainable. Be reasonable. 
  • Don’t stress over small details. Be consistent and everything will fall into place.

I’m really happy with how far I’ve come and looking back motivates me to keep going. 

Women lifting heavy ass weight. Bad. ass.

Note how “bulky” they are.

I recognize some of these women from Lexington Athletic Club. Best gym I’ve ever joined. Everyone that trained there was legit. I miss it.

I’ve been getting the “are you a competitive power lifter?” question at my school’s rec center recently. No, I just like to pick up heavy things and put them back down. :P Also, does anyone else lift in TOMS? They’re light and have a flat sole. I usually wear them on upper days. I rock Jack Purcells or Adidas Sambas for lower days.
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I’ve been getting the “are you a competitive power lifter?” question at my school’s rec center recently.

No, I just like to pick up heavy things and put them back down. :P

Also, does anyone else lift in TOMS? They’re light and have a flat sole. I usually wear them on upper days. I rock Jack Purcells or Adidas Sambas for lower days.

1-Arm Dumbbell Push Press

Didn’t do the push part of the exercise, but I did feel like a boss doing the press.

pamo earned 656 points for:

  • Foam Rolling:
    • 5:00  (+27 pts)
  • Light Walking (secondary e.g. commute, on the job, etc):
    • 0:30:00  (+7 pts)
  • Standing Barbell Shoulder Press:
    • 30 lb x 5 reps (+15 pts)
    • 40 lb x 5 reps (+20 pts)
    • 45 lb x 3 reps (+21 pts)
    • 50 lb x 5 reps (+25 pts)
    • 55 lb x 5 reps (+27 pts)
    • 60 lb x 12 reps (+36 pts)
  • One-Arm Kettlebell Push Press:
    • 30 lb x 6 reps (+38 pts)
    • 30 lb x 6 reps (+38 pts)
    • 25 lb x 11 reps (+36 pts)
    • 25 lb x 11 reps (+36 pts)
    • 25 lb x 11 reps (+36 pts)
    • 25 lb x 11 reps (+36 pts)
    • 25 lb x 11 reps (+36 pts)
    • 25 lb x 11 reps (+36 pts)
    • 30 lb x 8 reps (+40 pts)
    • 30 lb x 8 reps (+40 pts)
    • Used a DB
  • Chin-Up:
    • 3 reps (+13 pts)
    • 2 reps (+8 pts)
    • 4 reps || assisted || 10 lb (+16 pts)
    • 5 reps || assisted || 15 lb (+20 pts)
    • 5 reps || assisted || 25 lb (+16 pts)
    • 1 reps (+3 pts)
  • Lying Barbell Triceps Extension (“Skullcrusher”):
    • 40 lb x 10 reps (+6 pts)
    • 40 lb x 9 reps (+6 pts)
    • 40 lb x 10 reps (+6 pts)
    • 40 lb x 10 reps (+6 pts)
    • 40 lb x 9 reps (+6 pts)
    • Few rest-pauses here and there

I'm Giving Away Fitocracy Invites!

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Deadlifts, rawr.

Critique my form?