My workout log

[Rat Fink]

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[Rat Fink]

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[klumsy_tumbler]

Awesome work! Keep it up dude. Adding 1km per week might be a little difficult IMO, but I'm also not a runner... :dunno:

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[scboss]

Nice to see another thread on here. Whens the last time you ran a 5k outside?

Also why no deads and squats?

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[syscal]

Why not start squats with bodyweight? Very low risk way to increase flexibility and form. Just do them slowly with zero bursting.

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[brucebanner]

Originally posted by Rat Fink
I do them during my running warmups. I just don't go crazy with them in case they aren't proper form. They feel alright to me, but I'm not sure.

Take a few minutes and take a couple videos of yourself. Front/side/back profile and compare to the instructional videos on YouTube, post it up here(lots of guys in the know), whatever. You'll figure it out pretty quick how good or poor your form is.

[Rat Fink]

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[brucebanner]

Rat Fink, ditch the Smith machine. It's a fixed motion and not particularly the correct one. You can handle the barbell on your back without issue.

Again, have someone you trust form check, take a video or however else you'd like to check it.

Once you start doing squats and deadlifts, you'll never know how you lifted without those movements.

IMO they really can't be replaced.

[AlanaD]

Keep going! You are doing great!

I cannot do this as you do because I have kids and their schedule is my schedule.

[GQBalla]

are you just trying to lose weight?

Your routine looks more like you're trying to body build.

How are the numbers now since February.

Post your diet.

[Rat Fink]

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[brucebanner]

Nice progress! Just remember to focus on the movement itself(like you seem to be doing) and not necessarily the weight. It's really easy to get caught up chasing weight, I'm definitely guilty of that in the past and it caught up to me. :banghead: :rofl:

Compound exercises should definitely be your bread and butter. For me, I do lots of iso-exercises too but because I love the "pump" from them.

How tall are you Rat Fink? Keep up the hard work. :thumbsup:

[Rat Fink]

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[brucebanner]

Awesome work, it's just a part of your day now eh? I know that's what it's become for me, feels weird if I miss a day.

Keep at it. :thumbsup:

[Rat Fink]

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[brucebanner]

It's definitely an addictive thing. Yeah, I'm getting there. Looking to make steady changes as time goes on. As long as I'm making progress, I'm happy.

[Rat Fink]

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[scboss]

Originally posted by Rat Fink
I deadlifted 375 today. So close to 400 pounds, I can't wait to hit that mark. Weighing 227 pounds today.

Nice man keep it up!! U doing conventional or sumo? Do you use hook grip?

[beyond_ban]

You've gone from 45lb DBs to 100's in flat bench in eight and a half months? That's impressive.

[Rat Fink]

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[brucebanner]

I don't really like hook grip either, not when I'm trying to knock out some reps anyways. It's too bad you can't use chalk at your gym, it's a major help. When I'm using mixed, it's never my grip that gives out, trying to get double overhand back that way.

What's this fitness test?

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[GQBalla]

great progress!

[heavyfuel]

Nice work with 270 bench! How long did it take to get there from 225? I'm hitting a plateau of 225x10 last few weeks.

[Rat Fink]

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[heavyfuel]

Originally posted by Rat Fink


Thanks!



I was sitting at 220-225 for what seemed like an eternity. When I finally broke out of it, I broke it by 30 pounds from one week to the next. Part of it was mental confidence. I train without a spotter. While it may be taboo, I started using the squat rack and adjusting the safety bars at the height where if I exhaled and let my chest sink into the bench, the bar would be caught with just enough room to shimmy out. It lets me go as hard as I physically can by having that safety net, and the height I have it at lets me lower the bar onto my chest with normal form for full range of motion.

I also started doing a lot of pause reps at the bottom. I also do a lot of shoulder, triceps, forearm, and lat exercises that has definitely helped me get the extra strength. I've been working on my leg drive during the bench, and trying to get my lats more involved which has also helped a lot.

Ahh ic. Makes sense. Gonna have to make sure ddduke isn't around if I try to bench in the squat rack tho lol

My squats are pretty weak too tho, currently stalled at 225 as well since my back is fucked and my knee is 80ish% post op at the time being. It would kinda annoy me if I could bench more than I could squat lol

[Rat Fink]

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[heavyfuel]

Originally posted by Rat Fink
Sunday BUMP

I passed my fitness test today, so all of this training has paid off!!!

Congrats! It sure does pay off when you focus and stay at it. I plan on snowboarding next weekend. It'll be 9 1/2 months since my surgery!

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