# the Actual Work-Out thread **URL:** \ **Category:** NYSpeed Off Topic\ **Created:** [February 3, 2009, 12:58pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402 "2009-02-03T12:58:14Z")\ **Posts on this page:** 20\ **Page:** 74
**Author:** ![Fry](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/fry/32/7284_2.png) [@Fry](https://forums.speedlife.net/u/Fry)\ **Post date:** [December 18, 2012, 10:42am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1461 "2012-12-18T10:42:58Z")
lol I am using over/under, I’m just a pussy from the elbows down I guess. 😛 I should probably try some of that. I already can’t sleep with my arms bent because my hands fall asleep. I think between the weight lifting and leaning on my elbows sitting like a slob at my desk all day I’ve got some sort of cubital tunnel elbow tendonitis type of thing going on. ---------- Post added at 01:42 PM ---------- Previous post was at 01:40 PM ---------- > [@neonglh](#): > > I don’t know if I’ve posted in this thread yet, but for the past 1.5 years or so, I’ve been doing a combination of P90X, Insanity, The Asylum, and Yoga, combined with running every now and then. I am still a pretty small guy, ~ 160 pounds, 5/11, but I have ~ 7% body fat, I can run a sub 7 minute mile pretty easily, I can do 60+ pushups without taking a break, and I can sprint a \< 45 second 300m, and snap out 10+ pullups. I don’t do actual weight workouts too often, but when I do, I can bench over 200, which I would like to think is good for my body type. > > So, I can say from personal experience that these programs work as a good alternative to gym-going, as long as you can motivate yourself to actually do it. That’s cool. Sounds like your built like a ninja. With that volume of work I’m guessing you can eat just about whatever you damn well please? ---
**Author:** ![neonglh](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/neonglh/32/4951_2.png) [@neonglh](https://forums.speedlife.net/u/neonglh)\ **Post date:** [December 18, 2012, 11:40am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1462 "2012-12-18T11:40:42Z")
> [@Fry](#): > > That’s cool. Sounds like your built like a ninja. With that volume of work I’m guessing you can eat just about whatever you damn well please? Yeah, I don’t worry about what I eat too much, but I do try to eat healthy as much as possible. I do simple things, like eat veggies with dinner, limit my soda intake to almost none, etc… But I don’t even feel guilty if I decide to pwn a whole bag of potato chips 🙂 ---
**Author:** ![Bad\_Bunny](https://avatars.discourse-cdn.com/v4/letter/b/e47c2d/32.png) [@Bad\_Bunny](https://forums.speedlife.net/u/Bad_Bunny)\ **Post date:** [December 18, 2012, 12:39pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1463 "2012-12-18T12:39:07Z")
Fry, those are obviously still some very respectable numbers. I will use wrist straps for when I lift really heavy every six weeks or so. I’m sure your method is better, as I’m just wagging the dog by the tail so to speak, but it helps me start making gains again. Matt, you compete, right? ---
**Author:** ![Matt\_Danger](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/matt_danger/32/4981_2.png) [@Matt\_Danger](https://forums.speedlife.net/u/Matt_Danger)\ **Post date:** [December 18, 2012, 12:58pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1464 "2012-12-18T12:58:04Z")
Yes. Shooting for the next one in January. Meets are lots of fun and great motivation. I encourage others to attend. ---
**Author:** ![Fry](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/fry/32/7284_2.png) [@Fry](https://forums.speedlife.net/u/Fry)\ **Post date:** [December 18, 2012, 1:01pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1465 "2012-12-18T13:01:46Z")
> [@Bad Bunny](#): > > Fry, those are obviously still some very respectable numbers. > I will use wrist straps for when I lift really heavy every six weeks or so. > I’m sure your method is better, as I’m just wagging the dog by the tail so to speak, but it helps me start making gains again. > > Matt, you compete, right? Wrist straps aren’t so bad. Just nothing I feel like purchasing/bothering with. > **[Jason Ferruggia’s Renegade Fitness](https://jasonferruggia.com/how-using-straps-can-improve-your-back-and-save-your-elbows/)** > > How to Build Muscle- Bodyweight Exercises – Home Workouts ---
**Author:** ![Bad\_Bunny](https://avatars.discourse-cdn.com/v4/letter/b/e47c2d/32.png) [@Bad\_Bunny](https://forums.speedlife.net/u/Bad_Bunny)\ **Post date:** [December 18, 2012, 2:07pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1466 "2012-12-18T14:07:21Z")
I like the stuff you’ve posted by him. You can make them too though if you’re so inclined. I’ve seen people sew them out of old seatbelts or something similar. I just bought mine for $5 from walmart though. I would love to start competing soon. Just have to get my strength/lb up haha. Is there a good website (or circuit if you will) to follow? ---
**Author:** ![deebo](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/deebo/32/5218_2.png) [@deebo](https://forums.speedlife.net/u/deebo)\ **Post date:** [December 18, 2012, 2:55pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1467 "2012-12-18T14:55:11Z")
> [@Fry](#): > > That sucked. I couldn’t hold on to 315 for more than 1 rep at a time. Ended up deadlifting 275x5, 275x5, 315x1, 315x1, 295x5, 295x5, 295x4. > > I was pissed that my back could deadlift more than my grip could hold so I ended up doing a bunch of farmers carries right after. Along with pulldowns and incumbant bike sprints till I almost passed out. Trying not to puke now. 🙂 You should have came to my jobsite today. Had to move 45 boxes of 24"x24" porcelain tile (5per box) from inside the house down 2 flights of halfstaircases, across a driveway into a garage lol. Wooo! edit: and 20 50lbs bags of mortar ---
**Author:** ![XwalkerX](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/xwalkerx/32/7598_2.png) [@XwalkerX](https://forums.speedlife.net/u/XwalkerX)\ **Post date:** [December 18, 2012, 8:12pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1468 "2012-12-18T20:12:40Z")
> [@Bad Bunny](#): > > I just bought mine for $5 from walmart though. x2 ive had the same cheapo ones for 10 months ---
**Author:** ![snowracer101](https://avatars.discourse-cdn.com/v4/letter/s/258eb7/32.png) [@snowracer101](https://forums.speedlife.net/u/snowracer101)\ **Post date:** [December 18, 2012, 8:33pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1469 "2012-12-18T20:33:49Z")
flat bench today: 135x10 225x5 245x5 265x3 245x3 225x6 225x4 Not bad for not benching in a few months…I weighted in today @190lbs ---
**Author:** ![cougarspeed](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/cougarspeed/32/7468_2.png) [@cougarspeed](https://forums.speedlife.net/u/cougarspeed)\ **Post date:** [December 18, 2012, 8:39pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1470 "2012-12-18T20:39:59Z")
> [@Fry](#): > > Wrist straps aren’t so bad. Just nothing I feel like purchasing/bothering with. > > [Jason Ferruggia’s Renegade Fitness](http://jasonferruggia.com/how-using-straps-can-improve-your-back-and-save-your-elbows/) I have a few sets if you want to grab one. ---
**Author:** ![Fry](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/fry/32/7284_2.png) [@Fry](https://forums.speedlife.net/u/Fry)\ **Post date:** [December 20, 2012, 12:30pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1471 "2012-12-20T12:30:23Z")
> [@snowracer101](#): > > flat bench today: 135x10 225x5 245x5 265x3 245x3 225x6 225x4 Not bad for not benching in a few months…I weighted in today @190lbs Damn. Good work. > [@cougarspeed](#): > > I have a few sets if you want to grab one. I’ll let you know. I’m aiming for double bodyweight but nothing more than that. I figure I should be able to get my little girly forearms strong enough for that. Thanks dude. So I decided to do back squats today two days after deadlifting. I should know by Saturday if my back is still durable enough for that. 😛 I got 275x5, 275x5, 275x5, 295x5, 305x2. The first one at 305 was even still full depth. The second one was a little shallower and I still almost got stuck so I threw in the towel there before I started bro-squatting. I’m pretty happy considering it was only a couple of years ago that I figured out I could even do squats with all the cartilege I knocked out of my knee playing high school soccer. Good form makes all the difference. Then I did some skin the cats and sorry excuses for front and back levers. I was out of gas and almost out of time so that at least keeps my shoulders happy and gave my spine a little bit of time to decompress. My “goals” if you could something so loose a goal is to get to double bodyweight deadlifts and squat, and around 1.5x bodyweight bench. Then stay there while improving/maintaining good mobility and joint health. I’m not trying to be a 30 year old body builder, I’m working towards being the 50 year old that still looks and feels like he’s 30. ---
**Author:** ![Spam16v](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/spam16v/32/5287_2.png) [@Spam16v](https://forums.speedlife.net/u/Spam16v)\ **Post date:** [December 20, 2012, 1:16pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1472 "2012-12-20T13:16:21Z")
> [@Matt Danger](#): > > Try using an over/under grip, if you’re not already. > > If you’re doing a lot of grip work you will want to do regular forearm massage. Bunched up forearms, biceps and triceps are a big cause of elbow tendonitis. Here’s an example: > > [http://www.youtube.com/watch?v=3oBLV-Na9vQ](http://www.youtube.com/watch?v=3oBLV-Na9vQ) I want you to foam roll my baby arm. What events are you competing in? ---
**Author:** ![Matt\_Danger](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/matt_danger/32/4981_2.png) [@Matt\_Danger](https://forums.speedlife.net/u/Matt_Danger)\ **Post date:** [December 20, 2012, 2:33pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1473 "2012-12-20T14:33:37Z")
USA Weightlifting. ---
**Author:** ![ubengineering](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/ubengineering/32/5171_2.png) [@ubengineering](https://forums.speedlife.net/u/ubengineering)\ **Post date:** [December 20, 2012, 2:52pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1474 "2012-12-20T14:52:56Z")
I’ve missed the gym and diet is totally been destroyed the last two days eating crackers, granola and water, working 20 hour shifts until Saturday I never realized how busy NYSpeed is at 3am, there’s quite a bit of 3rd shifters on here ---
**Author:** ![XwalkerX](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/xwalkerx/32/7598_2.png) [@XwalkerX](https://forums.speedlife.net/u/XwalkerX)\ **Post date:** [December 20, 2012, 9:05pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1475 "2012-12-20T21:05:02Z")
im about 3 weeks into my new workout and its rewarding that i still feel sore a day or two after my workouts… ---
**Author:** ![ubengineering](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/ubengineering/32/5171_2.png) [@ubengineering](https://forums.speedlife.net/u/ubengineering)\ **Post date:** [December 21, 2012, 7:29pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1476 "2012-12-21T19:29:12Z")
> [@NYstanger](#): > > This doesn’t directly relate to what is being talked about but feel like it didn’t deserve its own thread. The woman wants an ellipitcal. I searched craigslist and there are all sorts of different styles and price ranges. What would be a good brand to look for or any kind of info to get me started on my search for one. > [@NYstanger](#): > > Its the actual work out thread. Figured a question about an excercise machine wouldn’t be out of the questio. Lol Now that I haven’t worked 26 hours in a row I can comprehend your question. I don’t recommend people buying home gym equipment, from my little experience but many others who I know have purchased some, it never gets used. I think being around others in a non-distracting environment ensures you’re actually going to work out and get in shape, while staying motivated. At 9$ a month, get her a membership to World Gym. Bythe time you buy an elliptical, she could be a member for 5 years, plus theres classes and the equipments top notch, at least in cheektowaga ---------- Post added at 10:29 PM ---------- Previous post was at 10:28 PM ---------- > [@XwalkerX](#): > > im about 3 weeks into my new workout and its rewarding that i still feel sore a day or two after my workouts… Every department has had some type of Xmas dinner the last two days, my diet is shot, back on it tomorrow since I don’t have to work =D ---
**Author:** ![ubengineering](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/ubengineering/32/5171_2.png) [@ubengineering](https://forums.speedlife.net/u/ubengineering)\ **Post date:** [December 30, 2012, 2:22pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1477 "2012-12-30T14:22:58Z")
My own personal update: As far as Xmas was concerned my diet was absolutely trashed, but if someone thinks I was seriously going to eat dry ass broccolli and chicken at the dinner table, fuck that. A lot of my old college friends came into town so we also went to Grovers, where I had the black n blue burger with extra bacon and everything on it. 14 Days ago I was 152 lbs 5 Days ago I was 160 lbs Today I’m 153 lbs - On top of his killer workouts I did 3 hours of cardio a day So far his workouts are going well, today was legs for me, tried to get 50 reps on the hack squat 4 sets, couldnt do it even with only 25 pounds on each side ---
**Author:** ![Fry](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/fry/32/7284_2.png) [@Fry](https://forums.speedlife.net/u/Fry)\ **Post date:** [February 1, 2013, 10:41am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1478 "2013-02-01T10:41:30Z")
Bump. After 6 months of pretty consistent lifting 3-4 days a week doing my own “programming” I’m starting an actual program on Monday. This one: [http://www.musclegainingsecrets.com/](http://www.musclegainingsecrets.com/) It’s a pretty gimmicky/commercial looking site, but Jason Ferruggia is legit. In my 6 months of lift-whatever-I-feel-like I went from around a 185 back squat and 225 deadlift to a max 315 back squat and 330 deadlift. My bench went from weak to a little less weak. (I workout alone so can’t max out at all, went from sets at 155 to sets at 195-205) I’m gunning for a double bodyweight deadlift and squat by the end of 2013. I weigh 185-190 so I’ve got about 50-60 pounds to go. Didn’t gain a pound but look way better (I’ve got before and after shots that are pretty neat) so my body composition is improving. We’ll see what an actual program designed by a real coach does for me. What are you bros up to? Are you getting your burn on? ---
**Author:** ![Matt\_Danger](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/matt_danger/32/4981_2.png) [@Matt\_Danger](https://forums.speedlife.net/u/Matt_Danger)\ **Post date:** [February 1, 2013, 11:26am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1479 "2013-02-01T11:26:48Z")
Nice work. We moved our gym to a 3 car garage in December to save on rent. Not having to worry about getting people in the door to pay the overhead has been great. ![http://distilleryimage8.s3.amazonaws.com/805442e861ce11e2bbaa22000a1fb198_7.jpg](http://distilleryimage8.s3.amazonaws.com/805442e861ce11e2bbaa22000a1fb198_7.jpg) ![https://sphotos-b.xx.fbcdn.net/hphotos-ash4/486156_500983789922525_956777994_n.jpg](https://sphotos-b.xx.fbcdn.net/hphotos-ash4/486156_500983789922525_956777994_n.jpg) ![https://sphotos-b.xx.fbcdn.net/hphotos-snc6/255052_500983026589268_2079405308_n.jpg](https://sphotos-b.xx.fbcdn.net/hphotos-snc6/255052_500983026589268_2079405308_n.jpg) The guys are prepping for the RPS meet here in Rochester in April. A couple are working with Donnie Thompson on his squat program and they are really liking it. Another guy has had some back pain and has had to dial it back to more of a volume/bodybuilding routine while he does some rehab. We all have been spending a lot of time on the PVC pipe and yoga mat getting our mobility up and it’s really helped. I had a meet in Springville this past Sunday, went 1/3 in the snatch and 2/3 in the C&J. Took 2nd place behind my friend. ![http://distilleryimage2.s3.amazonaws.com/53d4404268cc11e2a30c22000a1f9683_7.jpg](http://distilleryimage2.s3.amazonaws.com/53d4404268cc11e2a30c22000a1f9683_7.jpg) My calendar has two meets in April and Empire State games trials in May. ---
**Author:** ![Fry](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/fry/32/7284_2.png) [@Fry](https://forums.speedlife.net/u/Fry)\ **Post date:** [February 1, 2013, 11:33am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1480 "2013-02-01T11:33:16Z")
That’s pretty neat. I didn’t know there were any oly lifting meets around here. Cool setup. You can get in a good workout and then read a novel by the fire. :tup: [Previous page](https://forums.speedlife.net/t/the-actual-work-out-thread/62402.md?page=73) [Next page](https://forums.speedlife.net/t/the-actual-work-out-thread/62402.md?page=75)