supermeatheads

[kunk75]

hyper extensions on a roman chair are best IMO. one-arm row/hyper combos are good as well.

[playdisonlyatnight]

kunk do u supplement with glutamine?

i throw some in my pre-workout shake and bedtime shake, sometimes i eat a teaspoon or two with a glass of water between meals. i think this is worth doing?

[kunk75]

glutamine always bugged my stomach, but since on a keto diet, i do use glycerin to keep my muscles looking full despite little glycogen.

[Francis Xavier]

anyone have suggestions on free-weight exercises for lower back? The lower back machine sucks and I can never convince anyone to sit on my ass to do the reverse sit ups for lower back (people are wayyyy too concerned with looking super homo in a college gym)

I need this info, too. I have some lower back fat that I need to burn off. Are vertical sit ups (grav boots) the way to go?

[shimshimhae]

I need this info, too. I have some lower back fat that I need to burn off. Are vertical sit ups (grav boots) the way to go?

can't spot reduce lower back fat, need to just lose body fat everywhere.

A back exercise could be deadlifts though.

[gettoasty]

anyone have suggestions on free-weight exercises for lower back? The lower back machine sucks and I can never convince anyone to sit on my ass to do the reverse sit ups for lower back (people are wayyyy too concerned with looking super homo in a college gym)

Your gym have this?

You can hold onto a free weight, 15-25lb, and just lift like that.

Not sure if that's what you're referring to but that is a lower back work out.

[kunk75]

yeah, do those, buit combne with mid-weight 1 arm row. works the hams, lower back and butt.

[jeepster]

yeah, they have one. hopefully it is adjustable for someone my height.

and it's not back fat I'm trying to lose, cause there's very little, it's just to work on definition and increase my back strength (forcing myself to stand up straight as well)

[sistersuzie]

i started working out again this week. it feels good to feel those muscles hurting again ^^

i have a question.

as for, if i'm only looking for toning and such, how can i measure my progresses?

[Francis Xavier]

i started working out again this week. it feels good to feel those muscles hurting again ^^

i have a question.

as for, if i'm only looking for toning and such, how can i measure my progresses?

[sistersuzie]

ive tried this before but i find it pretty hard to judge as i don't want any drastic change. and like i could "feel" but then again i cant really record how my body "feels" haha

[sistersuzie]

Probably Harder Than You Bitch! !! (9.9)

[Francis Xavier]

I'll teach you about hard.

Hard rocks.

Hard knocks.

Hard c... ornbread.

[knucks]

knucks, i have lots of good keto recipes if you want.

1/2 cup strawberries with redi whip and cinnamon saves lives.

yo but that's sugar/carbs?

i've been sticing with whey, chicken, tuna, pb, almonds, salad greens (once a day), eggs

[cernunnos]

^^ i could do that for 2 weeks (mostly chicken and eggs). the last day was the worst. after that i went to mcdonalds and ate almost everything. then i ate chocolate like mad (started with bounty and continued with some random candies).

got rid of and inch (slightly more) on the waist.

kunk, post your recipes.

knucks, did you try diet coke/pepsi? that can help you for some time.

drinking that shit helped me a lot.

[fndmybetterhalf]

yo but that's sugar/carbs?

i've been sticing with whey, chicken, tuna, pb, almonds, salad greens (once a day), eggs

add some bacon!

mmmm bacon

off to a rough morning of shoulder workouts i go....byebye

[mrchariybrown]

I feel so weak right now. I've been cutting back a little carbs because I'm trying to drop a little weight and my lifts are hurting.

just got back from the gym. could only get flat dumbbell presses, 110s for 9+7+5 reps. and dips, bodyweight+90lbs for 8+6 reps. this sucks.

[NatseOklim]

anyone have suggestions on free-weight exercises for lower back? The lower back machine sucks and I can never convince anyone to sit on my ass to do the reverse sit ups for lower back (people are wayyyy too concerned with looking super homo in a college gym)

Can you not do "good mornings"?

[fndmybetterhalf]

I feel so weak right now. I've been cutting back a little carbs because I'm trying to drop a little weight and my lifts are hurting.

just got back from the gym. could only get flat dumbbell presses, 110s for 9+7+5 reps. and dips, bodyweight+90lbs for 8+6 reps. this sucks.

damn you are much stronger than you look. by no means, you dont look small but 110 db's are no joke.

i started doin a couple weeks ago 90's and now i dropped back down to 80 cuz of my shoulders :{

[kunk75]

dude don;t be such a pussy. the fruit has fiber and the sugars are negligible.

there is virtually no difference between 25g/day and 50g/day from a biological level.

yo but that's sugar/carbs?

i've been sticing with whey, chicken, tuna, pb, almonds, salad greens (once a day), eggs

[kunk75]

heat a pan with 1 tsp veg opil, add i clove garlic and i tsp ginger.

get it nice and transluscenty and add 2 cut up chicken breasts. add some siracha when its halfway done. when it's just about done add:

1tsp soy sauce

1 tsp rice wine vinegar

1 tsp fish sauce

1 tsp sesame oil

1/2 tspn splenda

let it cook for 1 minute and remove.

sprinkle with cilantro and lime juice. good shit.

^^ i could do that for 2 weeks (mostly chicken and eggs). the last day was the worst. after that i went to mcdonalds and ate almost everything. then i ate chocolate like mad (started with bounty and continued with some random candies).

got rid of and inch (slightly more) on the waist.

kunk, post your recipes.

knucks, did you try diet coke/pepsi? that can help you for some time.

drinking that shit helped me a lot.

[mrchariybrown]

damn you are much stronger than you look. by no means, you dont look small but 110 db's are no joke.

i started doin a couple weeks ago 90's and now i dropped back down to 80 cuz of my shoulders :{

shoulder injuries are the worst. I hope it isn't too serious. is it the muscle or the actual joint?

[fndmybetterhalf]

shoulder injuries are the worst. I hope it isn't too serious. is it the muscle or the actual joint?

never got it checked out but i think its muscle.

after a heavy chest or shoulder day, my shoulder is completely out for like a week. deep stabbing pain in my shoulder when i raise it sideways :/

[mrchariybrown]

never got it checked out but i think its muscle.

after a heavy chest or shoulder day, my shoulder is completely out for like a week. deep stabbing pain in my shoulder when i raise it sideways :/

I know it might be hard to but you might want to lay off your shoulder for a week or so. I've gone through that and, in my experience, rest is the only cure for something like that. plus you take the risk of making it worse. which would doubly sucked.

[fndmybetterhalf]

I know it might be hard to but you might want to lay off your shoulder for a week or so. I've gone through that and, in my experience, rest is the only cure for something like that. plus you take the risk of making it worse. which would doubly sucked.

yeah somehow i convinced myself the best way to cure it is to work out harder cuz "my shoulders not strong enough" yeah that was wrong.

I took a week or so off last week from working out and i hit shoulders today.

not bad but lateral raises are still a bit tweaky.

[knucks]

yeah i drink diet pepsi and shit like that..

cottage cheese + diet pepsi used to be my salvation when i was doing cutdiet (www.cutdiet.com) but now i'm trying this whole no direct carbs thing w/ palumbo's bullshit

[fndmybetterhalf]

you competing at all knucks or just doin it for summer?

[playdisonlyatnight]

palumbos fuckin smart, i actually got my diet from one of his apprentices who just became pro

btw how do u guys prevent shoulder injuries? im scared of em.. just warm up properly and dont overtrain the muscle/joint?

[shimshimhae]

had a cheat meal today.

i think i cheated a little too much

[playdisonlyatnight]

need some elaborate cheat meal plans

usually just have a pizza or pint of ice cream