Diet and Workout Routines

AuxiliaryPie said:

DOMS is a fairy serious condition man, if you regularly have it, then you could be doing something wrong :/ what are your exercises for your supersets?

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Not sure but it's always been one of those things for me. My sets recently have moved to eccentric isometric versions which seems to have helped it and a ton of foam rolling which kills but speeds it up. I tend to do:

Dumbbell bench press/ lat rows

Vert rows/dips/

rotator cuff/ lateral raise

Shoulder press/assisted pull up

Dead lifts/ a series of execerises designed to combat anterior pelvic tilt/ leg press

@DCunleaded thanks for this tips that makes sense and I'll give it a go starting today

Mondays training was brutal, gonna have to start dropping Deads and OHPs to 3 reps/set instead of 5 to keep adding weight for a few more weeks before switching to singles.

Follow up that with the next day of working on a boat on Erie all day, my legs are shot to hell. Gonna have to embrace todays light recovery day big time

Just got the Facebook notification for Old School Iron's powerlifting meet on August 1st, I'm pretty sure I'm gonna sign up for it. Has anyone here done a PL meet before? I have no clue what to expect

A lot of groaning...and "arghhhhhhYEAHHH!!!"'s



I feeel like this was Jigo in his prime.

Just read up on the rules, seems pretty straight forward, kinda like a track invitational. Im gonna be broke after signing up for all this shit lol

These are what my workouts currently look like M/W/F.

Front Squat
Shoulder Push Press
Reverse Dumbbell Lunge
Seated Shoulder Press

Incline Bench Press
Single Arm Rows
Single Leg Deadlift
Cable Row Face Pull

Sumo Deadlifts
One Armed Bench Press
Walking Dumbbell Lunge
Arnold Shoulder Press

I only have Dumbbell's available to me. (I get creative with the cable row face pull ) I'm looking to add one more compound exercise per day. Any suggestions?

FiveThous said:

These are what my workouts currently look like M/W/F.

Front Squat
Shoulder Push Press
Reverse Dumbbell Lunge
Seated Shoulder Press

Incline Bench Press
Single Arm Rows
Single Leg Deadlift
Cable Row Face Pull

Sumo Deadlifts
One Armed Bench Press
Walking Dumbbell Lunge
Arnold Shoulder Press

I only have Dumbbell's available to me. (I get creative with the cable row face pull ) I'm looking to add one more compound exercise per day. Any suggestions?

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Can't be mad with Full Body Thrusters. Literally hit every muscle in your body.

That's my warm-up every time I workout, along w/push-ups and stretching.

FiveThous said:

I only have Dumbbell's available to me. (I get creative with the cable row face pull ) I'm looking to add one more compound exercise per day. Any suggestions?

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goblet squats. every day. gainz.

Ran a three mile in 18:07 today. I was pretty happy with that considering I haven't ran any kind of distance at all since high school, and even then, I was doing a mile at most.

We had to evacuate the gym earlier this week. There was a AC unit that went bad and the motor was just blowing out smoke and some rubber smell mixed with something. My boss tells me that I need to go around the gym and clear out the class rooms/cardio theater/locker room. It's funny when the weight area had to be cleared out (this was where the bad AC unit was located. "I need everyone to exit the gym now!" - Guys didn't care, they were getting their reps in. Even when the the fire department arrived, they were still getting their sets in.

We expected everyone to leave, but a good portion just sat outside and waited it out. The assumption was that it'd take a good 2-3 hours to straighten everything out. Turned out to be no more than 30mins. Gym was aired out and then re-opened.

I finally signed up with personal training. With my discount, I can meet with a trainer 4x a month for $38. I didn't go with Michael @AuxiliaryPie (I don't think I'm ready to workout with him.) But I went with the GM of personal training. I'll meet with him 2x a month and then I'm working with another trainer the other 2x.

Summer + me = Italian food. In the last month alone, I was lasagna/ziti/stuffed shells. And the desserts were very fattening. Once I signed up with PT, I nixed the Italian food/desserts for myself. I'm going with the good ol' grilled chicken breasts/mixed veggies/sweet potatoes. Huge change up for me.

I'm not sure if it was smart to go with 2 different trainers or not. But I like a change up. I end all of my workouts with a minimum of 20mins of cardio. But I will incorporate yoga within my PT. I know stretching is important and I rarely do that.

heavy lifts for last week were
Deadlift 395 x 3
Squat 300 x 5
Bench 235 x 1

at 178lbs... feeling pretty good about doing this powerlifting meet at Old School Iron. I mailed in my membership request for UPA, once i get my card I can sign up for the meet.

My goal is just to hit the 1000lb club officially (I think I can do it fairly easily, i mean those totals above add up to 930 and thats for reps lol)

observation from bulking for the passed few months, my hair and finger nails are growing like CRAZY...it makes sense that it happens but its just kinda funny lol

@FiveThous the DB thrusters and DB goblet squats are great moves, and you should sneak them into your workouts. A couple other DB gems are the DB manmakers (brutal pushup/row combo with DBs) and DB swings (just like a kettlebell swing-try Russian style instead of American/crossfit style for safety).

@AuxiliaryPie those numbers are looking really great...you will have a blast at your first PL meet. A half ton total should be more than doable for you, on game day.


I registered for the US Masters Nationals Track & Field Championships, down the road in Jacksonville next month. I registered for the shot put and the pentathlon; however, I was under the impression it was the Throws Pentathlon (shot, disc, javelin, hammer, weight throw). Not the case. It is the Masters' version of the decathlon/heptathlon (200m, 1500m, long jump, javelin, discus); even worse, no fucking refunds. So guess what? Now I have to start fucking training for a 1500m run coming soon lol. I checked the event splits from the other competitors; aside from the returning US Champ, I should be able to out throw most of the others, and my 200m should be ok. I'll be ecstatic to go sub7 on 1500m at 245#, when I have four other events that day. We shall see.

DCunleaded said:

@FiveThous the DB thrusters and DB goblet squats are great moves, and you should sneak them into your workouts. A couple other DB gems are the DB manmakers (brutal pushup/row combo with DBs) and DB swings (just like a kettlebell swing-try Russian style instead of American/crossfit style for safety).

@AuxiliaryPie those numbers are looking really great...you will have a blast at your first PL meet. A half ton total should be more than doable for you, on game day.


I registered for the US Masters Nationals Track & Field Championships, down the road in Jacksonville next month. I registered for the shot put and the pentathlon; however, I was under the impression it was the Throws Pentathlon (shot, disc, javelin, hammer, weight throw). Not the case. It is the Masters' version of the decathlon/heptathlon (200m, 1500m, long jump, javelin, discus); even worse, no fucking refunds. So guess what? Now I have to start fucking training for a 1500m run coming soon lol. I checked the event splits from the other competitors; aside from the returning US Champ, I should be able to out throw most of the others, and my 200m should be ok. I'll be ecstatic to go sub7 on 1500m at 245#, when I have four other events that day. We shall see.

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1500 sounds terrible haha that should be a really fun day though, and thanks for the kind words!

I've read through the first quArter of this thread and didn't see much on fruit. A few diet sites say don't even count fruits or vegetables, and a few of my friends have given me this advice, but it just doesn't seem right to me. I have only been eating fruits, nuts, veggies, and lean meats, but I have been eating a shit ton of them. Between the last two days I ate (produce wise) a full watermelon, two pints of blueberries, half a dozen apples, a ton of carrots and bell peppers and two very large salads (no cheese or croutons), and some other stuff I can't remember right now (I think I had a grapefruit)

On one hand it feels weird being guilty over overeating when everything I am eating I at least perceive as healthy, but I have been eating a ton. should I still portion control for fruits and veggies? I know weight watchers counts it as zero points it just seems weird to me especially for fruit.

And what is the stance on jerkey? Is it turkey or bust, or is beef ok too?

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