BF2S Forums Workout Programs & Diet

I've always done mine at approx shoulder width. Maybe wider and make sure you're trying to lift from your elbows.

If you were talking about upright rows you would need a narrower grip.

Yesterday I hit a few benchmarks I've been aiming for. 8x 100kg squats and 6x 60kg bench press. Good form, unassisted

Last edited by Jaekus (2012-07-17 07:18:35)

Saw a guy at the gym just before doing incline bicep curls... he was using about 10% the range of motion

Doing 6 reps at 60kg benchpress, feels good to hit that milestone. 9x 100kg squats too

Worth picking up? I need some reading material for the cottage in a couple weeks

do you have a smartphone?

I'm not gonna read a 300 page book on a 3.5" screen either.

I've got Starting Strength. Mine is the second edition.

It's a very comprehensive guide to doing the big barbell exercises. There's 54 pages just on squatting alone

If you really want to learn exactly what goes on in the body and the theory behind all the technique and find it interesting then you will find it a good read. The exercises covered are: squat, deadlift, bench press, overhead press, bent over row, power clean.

By the end of the book you'll not only know exactly how to do these exercises with utmost perfect form, you'll be able to coach others in how to do them correctly, and be able to explain why it's correct.

rdx-fx wrote:

Starting Strength, the Bible of /r/fitness.

/r/fitness
Q: I have a question about...
A: Do moar squats!

I think she needs a "hand" with her technique. I've read Starting Strength so I'm pseudo-qualified...

Doesn't apply to me. I used to be depressed a lot as a teenager and early 20s. Never had a sweet tooth.

rdx-fx wrote:

Starting Strength, the Bible of /r/fitness.

/r/fitness
Q: I have a question about...
A: Do moar squats!

I love the sled...the amount of weight you can put on there and focus on form. Get amazing results quickly.

Makes leg days fun.

A picture of me using one:



Spoiler (highlight to read):
If I were a ridiculously built black man

I have been finishing up with 750-840lbs.

I shit you not.

120lb starting weight
4x100 plates
4-6x45 plates
2x25 plates

Has made huge differences in a short period of time.

I ran out of plates for the Nautilus-type machine, and just started focusing on the machines that use normal olympic plates. The difference in the results seen between the two types of machines is incredible.

Only supplementing with NO-Xplode pre-workout, protein shake post-workout. 1 hr lifting, followed by 20 min easy or interval cardio. I do that every other day.

1 hr cardio (both easy and interval) on non-lifting days. One day off.

Chest/shoulders/arms + cardio // cardio //Legs/back/abs + cardio // cardio // chest/shoulders/arms// cardio // rest

Next lifting week has two days legs/back/abs, one day chest/shoulders/arms. Rinse and repeat.

I'm running around a 1500-2000 calorie a day deficit (based on a 3200 calorie baseline + ~1200 calories burned per workout). I haven't dropped any real weight (maybe a few pounds), but I've dropped more than two inches off my waist and increased size and definition. Pretty stoked with the results I've seen thus far.