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-- Weightlifting & Nutrition Thread -- v9.0 Optimized

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  • kimterrankimterran THE SMILING Joined: Posts: 5,870
    I've been reading a lot about gotch Bible and I'm starting it tomorrow to increase my endurance and help with my strength building. My cardio is okay, not great. I play hoops like 3-4 times a week. I don't really lift that much though. Will that be enough? Any other tips?
    FC 4656-7253-6641, add me for dat Poke mans
  • dab00gdab00g Joined: Posts: 21,694
    Finish gotch bible no matter what

    That is the only tip
  • kimterrankimterran THE SMILING Joined: Posts: 5,870
    Ok fuck this shit I shouldn't have done this before going to work I feel like I'm gonna vomit
    FC 4656-7253-6641, add me for dat Poke mans
  • Citrus_monkeyCitrus_monkey Joined: Posts: 2,121
    Ok so holy shit. I switched over to this routine 3 weeks ago after I felt like I was done with 5x5 and I have never gotten so strong and grown so much so fast before. I feel like It should share it.

    https://www.muscleandstrength.com/workouts/phul-workout

    I'm keeping the mass building days at 3x4 and the hypertrophy days at high reps, trying to get 12 reps on all sets. I have this shirt that fit nice and snug 3 weeks ago and fast forward to right now, it's tight as hell on my arms. I like this routine a lot.
  • fei longfei long pilot kids master Joined: Posts: 58 ✭✭✭✭✭ OG
    edited January 23
    BBQ wrote: »
    fei long wrote: »
    BBQ wrote: »
    Motorcycle racing related: core, legs and anaerobic exercise. I injured my knee by hyperextension(planted my leg on the ground going 40 mph on my bike) so think of trying to straighten you leg and it goes past the limit. Resulting in blowing out my acl, tearing my MCL, meniscus damage, fractured tibia and fibia. While the surgery did improve my knee, it still doesn't feel 100% and as said before I'm worried about re injury if I take training seriously for next year's race season

    Timeline on everything? And what did your doc say about recovery? All 3 surgeries were to my left knee, was told maybe I shouldn't squat full depth anymore but that's about the only thing I was told ( I still squat full depth haha). not a doctor nor in the field, but if the doc days you can make the recovery and go back to it then you should be good? Mostly mental at that point imo. Could give you accounts of my post surgery rehab experiences if you'd like, good luck bud.

    Timeline...so, in 2013, the injury happened, but the first doctor said it didn't look like I did anything, so it "healed" but any hard impact and it almost felt like deja vu. Lived with it tell 2016 when I really felt something was up at a ski resort. Found out that the acl had completely become detached, MCL torn, minuscus was degrading, fractures on the tibia and fibia. Had surgery and later on, did physical therapy that while it did help some of the recovery, felt like all the therapist was doing was stacking these exercises that some at the time were sketchy as fuck. So I stopped seeing her and did get better than I was pre-surgery. EDIT: forgot to answer this; the surgeon said that I should be good to go on continuing my riding and any other activity when I saw him months later for an evaluation. He did felt confident in his work but to me, it hasn't and will never feel 100% like my other knee is.

    Today I signed up at my local LA fitness. Tomorrow I'll be shopping for gym gear and start planning on changing my diet. Race season is coming up in spring, my goal is to start improving my strength, stanima, and flexibility. Going back to this post I need to re word what I had posted, I know growing old I'll never have that crazy stamina I had in my teens or be as agile, but if I can get close to it while building back up some muscle I lost over the years, if this brings positive results in my racing performance, I'll be psyched.


    God dam you lived 3 years with all that!?! That's crazy. I have a similar story, was playing football when I tore my ACL, nver dealt with any serious injury before, so I just limped my ass to work after and let it heal. Visited my pcp and she told me it was just a lil sprain after just x-rays(no MRI taken, fuck that, i always asked for it after that). Buckled on me like 3 more times in a span of 3-5 months and she just kept saying just a sprain. I said fuck this and went to a specialist where they told me I tore my acl.

    About the physical therapists, I feel ya on that. My lifting coach bud told me that most PT's they send you to are useless after like 2 weeks cause they pace you like a 50 year old grandmother. Better safe than sorry early on though.

    Sounds like you love riding, no homo. Gotta weigh the love of the sport versus can I walk normally when I get old I guess. Probably a balance of going hard buuuut as safely as you can is best. Us older folk gotta work twice as hard haha. Put in the work training and you'll be rewarded, godspeed brodie!
    grady sizemore for mvp
  • fei longfei long pilot kids master Joined: Posts: 58 ✭✭✭✭✭ OG
    edited January 23
    Ok so holy shit. I switched over to this routine 3 weeks ago after I felt like I was done with 5x5 and I have never gotten so strong and grown so much so fast before. I feel like It should share it.

    https://www.muscleandstrength.com/workouts/phul-workout

    I'm keeping the mass building days at 3x4 and the hypertrophy days at high reps, trying to get 12 reps on all sets. I have this shirt that fit nice and snug 3 weeks ago and fast forward to right now, it's tight as hell on my arms. I like this routine a lot.

    Man, you bodybuilding bros. Don't think I've done any weighted lifting stuff over 10 reps, besides sooome easy ass assistance stuff, in like 3 years hahaha. I applaud yall.
    grady sizemore for mvp
  • Citrus_monkeyCitrus_monkey Joined: Posts: 2,121
    fei long wrote: »
    Ok so holy shit. I switched over to this routine 3 weeks ago after I felt like I was done with 5x5 and I have never gotten so strong and grown so much so fast before. I feel like It should share it.

    https://www.muscleandstrength.com/workouts/phul-workout

    I'm keeping the mass building days at 3x4 and the hypertrophy days at high reps, trying to get 12 reps on all sets. I have this shirt that fit nice and snug 3 weeks ago and fast forward to right now, it's tight as hell on my arms. I like this routine a lot.

    Man, you bodybuilding bros. Don't think I've done any weighted lifting stuff over 10 reps, besides sooome easy ass assistance stuff, in like 3 years hahaha. I applaud yall.

    I'm not entirely sure what I'm supposed to take out of this. All I'm saying is that it's been a great regiment once you hit intermediate lifts.
  • white shadowwhite shadow WHAT'S MY NAME NYUKAH?!!! Joined: Posts: 13,933 ✭✭✭✭✭ OG
    edited January 23
    For those who do intermittent fasting, are you doing 16/8, 20/4 or full day 2 to 3 times a week? For the last 8 months I've been doing 16/8 every day, but on the rare day I go past I'll recompense by doing a 24 fast.

    Sometimes I end up doing 20/4 simply because my appetite has diminished. Keto is effective but IF has proven more convenient to do year round and my energy levels are high throughout the day.
    It could be Esther Baxter vs. Pat Morita in drag and half of this board would be like "black chicks don't really turn me on sooo..." - Randomnigga

    " Is Wayne Brady gonna have to choke a bitch?!!!"- Wayne Brady from Chappelle's Show. LOL!!!
  • _Hamsworth__Hamsworth_ Stand-User Joined: Posts: 110
    edited January 23
    Tried Gotch Bible over the weekend with my brother. Took a bit longer than I would have liked to finish it but it was some good shit. By the end the jumper squats were killing. Tried to hold a bridge after but only managed a minute, definitely want to improve that and get the workout finished faster in general.

    Definitely gonna add a GB to my regular cardio days so thanks for posting about it.
  • dab00gdab00g Joined: Posts: 21,694
    When you do neck bridging with gotch bible i would do a x10

    Ace=10 seconds, 2=20 seconds

    Also if you are on a hard surface lay down a towel or yoga mat.

    Neck bridging is important in building neck strength.

    The focus isn't finishing faster. The focus is just finishing with good form, posture, and not bitching out. It improves, strength, posture, speed, agility, and endurance. Never think faster, just think better.

    Rely on your mental attitude.

    If you want to do neck bridges, i would do them for segments of 30 until you build up to one minute.

    Neck bridging is so good for combat sports and core strength
  • dab00gdab00g Joined: Posts: 21,694
    When you do neck bridging with gotch bible i would do a x10

    Ace=10 seconds, 2=20 seconds

    Also if you are on a hard surface lay down a towel or yoga mat.

    Neck bridging is important in building neck strength.

    The focus isn't finishing faster. The focus is just finishing with good form, posture, and not bitching out. It improves, strength, posture, speed, agility, and endurance. Never think faster, just think better.

    Rely on your mental attitude.

    If you want to do neck bridges, i would do them for segments of 30 until you build up to one minute.

    Neck bridging is so good for combat sports and core strength
  • fei longfei long pilot kids master Joined: Posts: 58 ✭✭✭✭✭ OG
    fei long wrote: »
    Ok so holy shit. I switched over to this routine 3 weeks ago after I felt like I was done with 5x5 and I have never gotten so strong and grown so much so fast before. I feel like It should share it.

    https://www.muscleandstrength.com/workouts/phul-workout

    I'm keeping the mass building days at 3x4 and the hypertrophy days at high reps, trying to get 12 reps on all sets. I have this shirt that fit nice and snug 3 weeks ago and fast forward to right now, it's tight as hell on my arms. I like this routine a lot.

    Man, you bodybuilding bros. Don't think I've done any weighted lifting stuff over 10 reps, besides sooome easy ass assistance stuff, in like 3 years hahaha. I applaud yall.

    I'm not entirely sure what I'm supposed to take out of this. All I'm saying is that it's been a great regiment once you hit intermediate lifts.

    Wasn't knocking ya bro, I train predominantly powerlifting so was just trying to say I hate anything even close to 8 or more reps in the mains lifts, which I see that program doesn't have, so I misread, sorry. I actually do similar stuff to that program, I just pack power/hypertrophy into the same day in a 3 day split with an extra bench focus day cause my bench is lil girl levels. Curious, you pull sumo or conventional? Squat low or high bar? Reading good stuff from you man, keep it up brodie!
    grady sizemore for mvp
  • Citrus_monkeyCitrus_monkey Joined: Posts: 2,121
    fei long wrote: »
    fei long wrote: »
    Ok so holy shit. I switched over to this routine 3 weeks ago after I felt like I was done with 5x5 and I have never gotten so strong and grown so much so fast before. I feel like It should share it.

    https://www.muscleandstrength.com/workouts/phul-workout

    I'm keeping the mass building days at 3x4 and the hypertrophy days at high reps, trying to get 12 reps on all sets. I have this shirt that fit nice and snug 3 weeks ago and fast forward to right now, it's tight as hell on my arms. I like this routine a lot.

    Man, you bodybuilding bros. Don't think I've done any weighted lifting stuff over 10 reps, besides sooome easy ass assistance stuff, in like 3 years hahaha. I applaud yall.

    I'm not entirely sure what I'm supposed to take out of this. All I'm saying is that it's been a great regiment once you hit intermediate lifts.

    Wasn't knocking ya bro, I train predominantly powerlifting so was just trying to say I hate anything even close to 8 or more reps in the mains lifts, which I see that program doesn't have, so I misread, sorry. I actually do similar stuff to that program, I just pack power/hypertrophy into the same day in a 3 day split with an extra bench focus day cause my bench is lil girl levels. Curious, you pull sumo or conventional? Squat low or high bar? Reading good stuff from you man, keep it up brodie!

    Ah, no worries. It's hard to read tone through plain text! I've been doing max reps of 5 for over a year mainly because I both read and heard from many big dudes that building a solid frame before even attempting high rep hypertrophy would give you good results. So far it's been true!
    I actually switched 100% to hex bar deadlifts once I started doing squats on the same day. It lets me hits my quads harder and gives my back a bit more relief. It might also be a more natural lift depending on your body type; for me I find the hex bar way more comfortable but just as physically demanding as conventional. For squats I've only ever done high bar. My neck hits forward a bit and is slightly crooked so low bar is awkward as all hell for me :(
  • MurtazaMurtaza Joined: Posts: 1
    Is it true that marijuana can actually help to loss weight? I've been hearing people talk about this lately in some forum i cant remember what forum that is but i was pretty curious about they're topic. I have been reading this marijuana strain here in https://www.bonzaseeds.com/blog/khalifa-kush/ and all it says that it can help you relax and chill you physically and mentally. Some of them might even help you with depression and anxiety but this issue regarding losing weight when using marijuana is just fascinating. Can you enlighten me with some new information about this?
  • dab00gdab00g Joined: Posts: 21,694
    Hemp protein powder is gdlk
  • fei longfei long pilot kids master Joined: Posts: 58 ✭✭✭✭✭ OG
    dab00g wrote: »
    Hemp protein powder is gdlk

    Which one ya got? Was looking to try one.
    grady sizemore for mvp

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