The handshake murders- painted contortionist

Especially the last 45 seconds of the song

Feats of War - Suidakra

Big fights tonight. Who ya got? Miopic or Magoomba?

I guess listening to metal while lifting is the norm

Future Breed Machine - Meshuggah is incredible to workout to

Meshuggah is great

Anyone have advice on balancing workouts with an extremely labor intensive job? I've really been struggling to find a good balance

Note- my work days are very inconsistent in that I get moved around a lot so one day my arms can be destroyed and the next day by legs can be destroyed etc

Some days it's rough on everything

I think a 3-day lifting schedule would fit well. One day for chest/tris, another for back/bis, another for legs/core. That's what I usually do on busy weeks.

Go immediately before work or immediately after work. Only have caffeine or pre workout before the workout, not before work

I work really early in the mornings

So it complicates things a bit

With everything else in life that you have to do haha

Do you get 8 hours of sleep a night

Usually around six

Go right after work and bring your gym bag with you, so you don't have an excuse to go home and nap

I work at 4.30am and that's what I do

I also save my caffeine until I'm going to the gym, none in the morning

Nice. That coupled with a three days a week may do the trick... it's just trying to fall into a good routine that will be the issue

Yeah and you gotta train yourself not to make excuses and go no matter what. That was and still is the hard part for me

"Just a short nap", etc

I get up at 4:30 or 5:30 every day, too. Getting to the gym when I'm supposed to AND getting 8 hours of sleep is rough some days.

I can't take naps haha it's a blessing and a curse. The biggest problem for me is just simply finding the time

Ever since I moved and started this new job it's been pretty difficult to build up a new routine

@Thomas Morrow I struggle with finding time too.

I stalked Craigslist for gym equipment. 3 months later, I had 500 lbs of plates, a squat rack, bench, 2 barbells and a pullup/dip bar.

All for about $300.

Now my garage is a gym, I can always find the time, when the gym is 20 feet away. 😁

That'd be nice!! I'm going to just have to set a weekly goal and play it by ear week by week. I like to have a set schedule but it's looking like life isn't going to allow it for awhile

Hey guys, I recently got a gym membership, but being completely uninformed on say...workout routines...I wanted to pick your brain a little bit.

I'm completely out of shape in part due to sedentary work environment and general lifestyle. Starting out, I was on the treadmill for about 45 min mostly with walking and inclines (its "fat burn" program) and then at the end I did some jogging for about 5 min before my feet were dragging.

Afterward I used some resistance machines for arms and legs, and did weights for a short time alternating between arms.

I was sore for maybe 3 days.

Is it advantageous or harmful to do a workout when you're sore?

@wolfwood It depends.

You need to be able to tell the difference between "sore" and injured. If you are new to this, then you want have the experience to know the difference.

Personally, I'm a fan of routines. If you did a 3 day per week workout schedule, you'd have plenty of rest days.

@wolfwood https://startingstrength.com/get-started/programs

It was my arms that were sore, in that if I stretched them out, there was a post-workout burn for those three days. But I wouldn't say injured.

Nothing sharp.

Stretch out plenty afterwards. doing cardio(running for me) after lifting gets your blood flowing and helps to carry the lactic acid from your system. Which helps with soreness.

For the resistance machines I made a point of not racking anything too heavy.

Just did a weight I could handle in 3 sets of either 8 or 10

Coming up to the "failure" point

There's a zillion different workout gurus out there. Find someone you believe is worthy, and who has accomplished what you want to do.

For me, Mark Rippetoe was my go to source for info for the first 6 months I was in the gym.

Based on your tip, I will try to do the more vigorous cardio after the resistance, in order to prevent muscle soreness...

Another issue is that my available times to work out are either a] on my two days off, or b] after work. There is no way I can do it before work, I have never been a morning person, and that is a habit I will not be able to break. So that leaves after work...but I usually get home tired and very hungry (especially w/ these salad lunches). Of course, if I eat my normal dinner, I can't work out afterwards. Should I just have a small snack, work out, then go home and have dinner?

That's your call man.

It's your goals, your body and needs to be your motovation.

I'm a wake up 1 hour earlier than necessary to get the gym done kinda guy.

I'm a "hit the snooze button as much as I can" guy

And a night owl. I get a big energy boost a few hours after dinner.

No energy in the morning.

Experiment with your schdule, meal times, etc.

Find what works, and make it a routine.

If you can get yourself into a routine, it is much easier to keep the routine.

That's the rub

Trying to figure out the best schedule.

If I did have a pre-workout snack instead of dinner, any suggestions

I dunno man.

Btw I'm going to try to translate this starting strength routine page into a worksheet that I can check off...

Starting strength is about getting measurably stronger over time... While building experience in the gym. Learning your strengths/weaknesses and your preferences and strategies needed to get there.

I did the starting strength plan for 6 months when I started. I gained 20 lbs, and a solid foundation.

Thank you for the advice

I need to lose 20 lbs, lol

@wolfwood You're very welcome.

I will probably have to start with just the bar, lol - apparently they are ~41 lbs?

Gotta learn these lifts

45

If you're only just getting back into lifting, soreness after your first time hitting each muscle group will leave you with DOMS for about 3 days max.

Getting right back in and working those muscles again per a hopefully good routine like SS or SL will help out.

@wolfwood I went ahead and googled an SS spreadsheet for you to either use or use to help make your own. https://docs.google.com/spreadsheets/d/1y1BILLe7gMbNzQzm00SGlnynb8lJgTC0wDIRORTJ3cY/edit#gid=0

Looks like it has a calculator for your %'s as well as the logbook portion of it,

What pre-workout do yall use

I've been using C4 and it's almost too much

@JohnStrasser I don't take anything. I hate the jittery feeling from caffeine/stimulants.

I used Hyde for a couple of weeks and it didn't make me feel good. Very jittery, hot, itchy, tingly. Sometimes I drink an energy drink before I hit the gym and I feel great. Most pre-workouts don't even provide me with energy boosts.

@BryceB-ND Thank you, I will have to take a look and compare it to what I made

Tonight I tried out the press and deadlift after watching the videos. I wish I had that Rippetoe guy to correct my form. It's tough to keep the same movement every time.

@wolfwood You'll get it over time.

Good job to be talking important stuff like form.

That mindset will profit you more than "Let's see how much I can load on this bar, bro!"

Right now I'm taking things slow, with different exercises, to see how sore I am afterwards which will tell me what muscles to work on more than others.

And not overloading anything 😉

A way I tell if i'm doing something right...

-The next day, are the muscles sore, that are supposed to be?
-Good

-Am I sore where I shouldn't be?
-I need to change something

Good point

Can I get y'alls opinion on early morning training. I've been doing 0630 boxing training with a trainer buddy of mine, and it's been working but I feel my cardio plateauing and my gains are the going through the same.

Are you eating beforehand?

Getting enough sleep?

Probably not eating as much as I should, but I'm certainty not starved. My thinking is that maybe my recovery isn't high enough in calories and protein, so I'm moving towards maybe having 2 small breakfasts w/ a large amount of protein and carbs.

@JC17-OR#5414 You mentioned gains, are you saying you are struggling to gain muscle from a Boxing-centric regimen?

If so, that would be normal. Boxing/striking aren't hypertrophic stimuluses generally speaking.

That's make sense, I think I'm doing to many things at once. I'm doing boxing with weights and rock climbing plus some cardio and I'm wearing myself out I think.

@Tyler0317

@JC17-OR Yeah man,

I'm a 'don't reinvent the wheel' type.

When I have a specific goal, I try to follow someone else who has been there.

For gains...https://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-mass-nutrition.html

The classic stuff works.

How do I obtain some steak/red meat without breaking the bank?

@Deleted User At the grocery store, I buy a roast. $12-15 gets you a huge chunk of meat.

Then at home, I cut the roast into the cuts I want and seal them in tupperware.

I'm really thinking about starting to meal prep. When I had more free time, I ate relatively good. Now I've been v. busy with a new job and schedule and eat random stuff that I throw into my lunchbox or stop for food on the road.

@Tyler0317 That's a good idea 👌🏻

@Deleted User I don't wanna trigger Siggy with potentially violent-sounding talk but it seems like in these thousands of videos of black-on-white beatings, the white girl usually just cowers. The black beating is so sloppy that if the white girl just knows and employs some *basic* technique it'd be a total ass-whoopin'.

If youtube is any indicator, the worst thing in the world you can do in those situations is not fight back.

Until you fight back in self defense- then it's a hate crime

I feel like most of them just don't fight back out of fear of persecution

I don't think that's true. I think the Breitbart comment has it right "They train their children to be savage, we train ours to be civilized" or something like that.

That and if you start winning all of their cousins will jump in

That's not a problem in a segregated society but it is in an integrated one.

I haven't seen a lot of that, irl or on youtube. I've been in a dustup or two with black dudes along the way and if it's in "a fair one" the other guys have stayed out