The official Workout, Exercise & Diet Thread...

[Anthony]

Today's Workout: Muscle Confusion

On muscle confusion days I like to hit the universal weight machines & do many exercises, normally splitting the gym in half by group. Today I hit 27 machines with only 1 set per machine, as much weight as I could to failure on reps. Some machines are duplicated in the gym, in those instances I still do a set on them thus 2 sets for some machines. While I am hitting some of the same muscle groups from earlier in the week I am not tearing them down rather I am just exercising them. On the other hand, some of these machines hit secondary & stabilizing muscles that I would never hit properly by just doing free weights. A true lifter, uses every machine in the gym for maximum gains even if it seems like the machine is hitting the same muscle as the free weight. Doing things like this also takes you out of your normal routine thus confusing your muscles into doing something different which is always a good thing to make your body adjust. Because of this, I call this Muscle Confusion Days..

Also while I was hitting these machines today the heavy bag in the boxing room kept mean mugging me so I finally had to put the boxing gloves on & teach it a lesson. I hit the heavy bag for about a half hour giving me a little cardio, blunt force muscle tension, ect ect. Afterwards the heavy bag apologized so we shook hands & parted as friends....



[ame=http://www.youtube.com/watch?v=KgiBKNVPehQ]Muscle Confusion Day - YouTube[/ame]

 

[JT]

Today's Workout: Muscle Confusion

On muscle confusion days I like to hit the universal weight machines & do many exercises, normally splitting the gym in half by group. Today I hit 27 machines with only 1 set per machine, as much weight as I could to failure on reps. Some machines are duplicated in the gym, in those instances I still do a set on them thus 2 sets for some machines. While I am hitting some of the same muscle groups from earlier in the week I am not tearing them down rather I am just exercising them. On the other hand, some of these machines hit secondary & stabilizing muscles that I would never hit properly by just doing free weights. A true lifter, uses every machine in the gym for maximum gains even if it seems like the machine is hitting the same muscle as the free weight. Doing things like this also takes you out of your normal routine thus confusing your muscles into doing something different which is always a good thing to make your body adjust. Because of this, I call this Muscle Confusion Days..

Also while I was hitting these machines today the heavy bag in the boxing room kept mean mugging me so I finally had to put the boxing gloves on & teach it a lesson. I hit the heavy bag for about a half hour giving me a little cardio, blunt force muscle tension, ect ect. Afterwards the heavy bag apologized so we shook hands & parted as friends....



Muscle Confusion Day - YouTube

I like your thought process.

I hate all these dudes who call you an idiot for not strictly doing free weights or vise versa...

 

[Botty12]

I am almost 7 feet tall & have had trainers & gym rats try to help me & they have mainly said I am doing the best I can with my height. Deads are supposed to be near your legs yet because mine are so long I would have to put them out almost 18 inches to clear..

Anways, some people don't go to the gym at all. Of the people that do go to the gym, I would guess that easily less than 5% do dead lifts at all...

And my 1 time PB on Deads is currently 435 LBS... My PB on the bench currently sits at 340 LBS 1 time

Ever tried a wide stance (sumo) Deadlift, using a trap bar, or using a barbell for each hand? The last would eliminate your reach/hitting knee problem completely...if you cannot bend over that far without compromising your back I'd say you'd need to work on pushing your hips back more, and if necessary bending your knees more (which is possible with that set up). I train multiple athletes over 6ft (the tallest is 6ft 9), so it's not new to me to see this.

Side note, how far can you reach down to your toes keeping your legs straight and back completely extended?

 

[Anthony]

Ever tried a wide stance (sumo) Deadlift, using a trap bar, or using a barbell for each hand? The last would eliminate your reach/hitting knee problem completely...if you cannot bend over that far without compromising your back I'd say you'd need to work on pushing your hips back more, and if necessary bending your knees more (which is possible with that set up). I train multiple athletes over 6ft (the tallest is 6ft 9), so it's not new to me to see this.

Side note, how far can you reach down to your toes keeping your legs straight and back completely extended?

I have heard that before but haven't actually seen it done in person which would be helpful. The sumo stance feels awkward to me when I try it but it could just be somthing I needed to get used to.

I am 6"9...

 

[Anthony]

Anthony's Gym Dictionary: Terms I use whether correct or not.

Anthony's Gym Dictionary: Terms I use whether correct or not.


Civilian:
Someone who is at the gym today, working out, but it's obvious that they just started. Maybe they will make it, maybe they won't. Most of these people will be gone within 2 weeks. I don't speak to them, nor help them in any way. If they speak to me I ignore them.

Runner:
This person is in the gym steadily but mainly works on cardio or they hit the weights and are extremely cut. Their body is built for endurance, not strength. I say hello if eye contact is made.

Active:
Someone who works out at the gym regularly but isn't at Hulk or manhood status yet if ever. It is obvious by looking at this person & their movements that they are in the gym regularly. This person may appear built or may appear not built. I will spot this person, respond to this person & help them in any way I can if asked. I will also learn from this person.

Hulk or Manhood status:
Someone who can Bench Press, Dead Lift & Squat 315 LBS or more. I will allow this person to spot me, I will spot this person, I will respond & initiate conversation as well as help in anyway I can. I will also learn from this person. Generally, there are only a couple to a few, if any Hulk's on the Gym floor at the same time. Once Hulk status is confirmed, this person is known at the gym.

Monster or Gladiator:
Someone who can Bench Press, Dead Lift & Squat 405 LBS or more. I will allow this person to spot me, I will only spot this person if asked but let him know my limitations, I will respond & initiate conversation as well as help in anyway I can. I will learn from this person & do co exercises with this person to create synergy sets. Generally, there is only 1, if any Monsters on the gym floor at the same time. Most gyms only have a couple confirmed monsters. Once Monster status is confirmed, This person is known at the gym by both members & staff & is often pointed out in plain view. No one interfere's with this members activities at the gym, he is too valuable of a member regardless of his antics.

Beast mode, Blunt force or (insert curse word here):
Someone who can Bench Press, Dead Lift & Squat 495 LBS or more. I will allow this person to spot me, I will only spot this person if asked but let him know my limitations, I will respond & initiate conversation as well as help in anyway I can. I will learn from this person & do co exercises with this person to create synergy sets. Generally, there is only 1, if any members on the Gym books who have achieved Beast Mode Status. Once Beast Mode status is confirmed, This person is known at the gym by both members & staff & is often pointed out in plain view. No one interfere's with this members activities at the gym, he is too valuable of a member regardless of his antics. The gym would rather let this member stay for free rather than loose him.

Females in the gym:
I use them for visual motivation. I do not speak to them but if they initiate conversation I will speak briefly. If they continue to speak to me I ignore them as I am there to build my body, not to talk to whore's.(warning to single men: Don't bang chicks from your gym, ever).

Old People in the gym:
I will do anything to help them including stopping my workout. If they initiate conversation I will respond politely & not limit or interrupt them. They are old so by their age alone, have earned my respect.

Plates & Wheels:
45 Lbs Plates are used to talk about total weight but could only be on one side or both depending on the context. Example: If someone lifts 315 LBS, while they are using at least 6, 45 LBS plates I would say they lifted either 3 or 6 plates but only 3 wheels. Wheels refers to how many 45LBS Plates X 2. Wheels are typically not mentioned unless the weight is at least 315LBS or more.


My Current Achieved Status: Manhood, Hulk.

 

[Botty12]

I have heard that before but haven't actually seen it done in person which would be helpful. The sumo stance feels awkward to me when I try it but it could just be somthing I needed to get used to.

I am 6"9...

Sumo generally is awkward, regardless of height lol. I don't have any videos, but I'll try to see if I can find ones that'll help. At least so you know what it should look like...

 

[Botty12]

And harsh about the females lol. Dunno what kinda gym you go to...

 

[applejax]

And harsh about the females lol. Dunno what kinda gym you go to...

Sounds like a commercial gym to me.

I met my fiancé at her gym, not all of them are whores.

 

[Anthony]

To think I used to use medicine balls for this stuff lol

Muscle Group Warm Up Set to loosen the body up before doing complex exercises. These are often done with medicine balls however they highest medicine ball at my gym is 15.4 LBS which just isn't heavy enough so I use Plates..


https://www.youtube.com/watch?v=_gAc23fg1lw

 

[JT]

Anthony's Gym Dictionary: Terms I use whether correct or not.


Civilian:
Someone who is at the gym today, working out, but it's obvious that they just started. Maybe they will make it, maybe they won't. Most of these people will be gone within 2 weeks. I don't speak to them, nor help them in any way. If they speak to me I ignore them.

Runner:
This person is in the gym steadily but mainly works on cardio or they hit the weights and are extremely cut. Their body is built for endurance, not strength. I say hello if eye contact is made.

Active:
Someone who works out at the gym regularly but isn't at Hulk or manhood status yet if ever. It is obvious by looking at this person & their movements that they are in the gym regularly. This person may appear built or may appear not built. I will spot this person, respond to this person & help them in any way I can if asked. I will also learn from this person.

Hulk or Manhood status:
Someone who can Bench Press, Dead Lift & Squat 315 LBS or more. I will allow this person to spot me, I will spot this person, I will respond & initiate conversation as well as help in anyway I can. I will also learn from this person. Generally, there are only a couple to a few, if any Hulk's on the Gym floor at the same time. Once Hulk status is confirmed, this person is known at the gym.

Monster or Gladiator:
Someone who can Bench Press, Dead Lift & Squat 405 LBS or more. I will allow this person to spot me, I will only spot this person if asked but let him know my limitations, I will respond & initiate conversation as well as help in anyway I can. I will learn from this person & do co exercises with this person to create synergy sets. Generally, there is only 1, if any Monsters on the gym floor at the same time. Most gyms only have a couple confirmed monsters. Once Monster status is confirmed, This person is known at the gym by both members & staff & is often pointed out in plain view. No one interfere's with this members activities at the gym, he is too valuable of a member regardless of his antics.

Beast mode, Blunt force or (insert curse word here):
Someone who can Bench Press, Dead Lift & Squat 495 LBS or more. I will allow this person to spot me, I will only spot this person if asked but let him know my limitations, I will respond & initiate conversation as well as help in anyway I can. I will learn from this person & do co exercises with this person to create synergy sets. Generally, there is only 1, if any members on the Gym books who have achieved Beast Mode Status. Once Beast Mode status is confirmed, This person is known at the gym by both members & staff & is often pointed out in plain view. No one interfere's with this members activities at the gym, he is too valuable of a member regardless of his antics. The gym would rather let this member stay for free rather than loose him.

Females in the gym:
I use them for visual motivation. I do not speak to them but if they initiate conversation I will speak briefly. If they continue to speak to me I ignore them as I am there to build my body, not to talk to whore's.(warning to single men: Don't bang chicks from your gym, ever).

Old People in the gym:
I will do anything to help them including stopping my workout. If they initiate conversation I will respond politely & not limit or interrupt them. They are old so by their age alone, have earned my respect.

Plates & Wheels:
45 Lbs Plates are used to talk about total weight but could only be on one side or both depending on the context. Example: If someone lifts 315 LBS, while they are using at least 6, 45 LBS plates I would say they lifted either 3 or 6 plates but only 3 wheels. Wheels refers to how many 45LBS Plates X 2. Wheels are typically not mentioned unless the weight is at least 315LBS or more.


My Current Achieved Status: Manhood, Hulk.

come on!!! fit chicks are awesome how do you walk away I sure as Heek don't have that kinda will power lol

 

[Anthony]

Today's Workout: Back

Nothing like having a thick back to support the body. Since having done Dead Lifts earlier in the week which does thicken the back, today I focused on Rows, Angled Rows, Incline & Flat Rows as well as Seated Rows. when doing rows you can actually angle your shoulders to hit 3 different parts of the same muscle. Threw in some Lat pull downs to top it all off for the strength part of things. Added some cable exercises in there simply because the clock & body said go for it & turned the day into a solid Back day. Due to the constant tension you are also stretching the striations in your back muscle groups which allow you to reduce the risk of injury later when say you help a friend move a couch. In some cases, people throw or strain their back simply by bending over to tie their shoe. By steadily increasing your backs strength & flexibility you will reduce the risk of these types of injury's, not to mention you will get big & strong..... Like me...

 

[Botty12]

come on!!! fit chicks are awesome how do you walk away I sure as Heek don't have that kinda will power lol

Lol that's funny. But seriously, if she's fit she probably doesn't want to be talked to. We see you as a pest lol.

 

[JT]

Lol that's funny. But seriously, if she's fit she probably doesn't want to be talked to. We see you as a pest lol.

they come to me!!! I don't go to them I know what A pest is. lol I never approach them they just land in my lap lol

 

[Botty12]

they come to me!!! I don't go to them I know what A pest is. lol I never approach them they just land in my lap lol

Well that's no pest at all!!!

Speaking of gym pickups. Had a guy who asked me if I wanted to go to coffee, after asking me if I go to the gym often and giving out a couple compliments. I said no. Almost a year later TO THE DAY, I happened to be wearing the same shirt...and guess who come up to me with the exact same line as he did the first time. That time I said, the answer is still no. At which point he kind of looked surprised and I had to tell him his mistake. Hadn't seen him since lol. Poor fella forgetting his previous attempts.

I have so many more gym stories lol.

 

[Anthony]

My dips are slowly getting better... When I first started doing them about 2 months ago I could only do an inch or two lol.. Now I'm going further & further... Being tall makes it difficult, being 300LBS makes it next to impossible. Anyways in a couple more months I should be able to go all the way & really start to see the benefits of this exercise.


[ame=http://www.youtube.com/watch?v=By1LhGRr--M]Dips - YouTube[/ame]

 

[JT]

My dips are slowly getting better... When I first started doing them about 2 months ago I could only do an inch or two lol.. Now I'm going further & further... Being tall makes it difficult, being 300LBS makes it next to impossible. Anyways in a couple more months I should be able to go all the way & really start to see the benefits of this exercise.


Dips - YouTube

those dips are def.. a tuff one to start even short and light if you have no muscle I had to start assisted only doinga bout 100lbs not 156 now I can do 5 sets of 10. pretty quick gains in arms since I had none prior

 

[Anthony]

As with earlier in the week when I used 27 machines, today I used the other 39 machines that the gym has to offer to complete my Muscle Confusion Workout.


[ame=http://www.youtube.com/watch?v=ap-ObAQvY5U]Muscle Confusion Part 2 - YouTube[/ame]

 

[Anthony]

The last 7 days of my workout, recorded for you to see

Anthony's Standard 7 Day Workout:

This schedule has been demonstrated the last 7 days on this thread & is viewable by going back through my recent posts.

Day 1: Push Day

Day 2: Leg Day

Day 3: Pull Day

Day 4: Active Recovery - Exercise Bike

Day 5: Muscle Confusion

Day 6: Back

Day 7: Muscle Confusion Part 2


While Normally I would take a day to rest, this week allowed for a continuous schedule using what otherwise would be a rest day & turning it into an active recovery day. I may swap exercises, do them in place of or try something completely different however, the past 7 days shows a wide variety of exercises while at the same time hitting most major muscle groups, sub muscle groups as well as stabilizer muscle groups with the focus being on strength. Some weeks the focus may shit to endurance.

 

[Botty12]

My dips are slowly getting better... When I first started doing them about 2 months ago I could only do an inch or two lol.. Now I'm going further & further... Being tall makes it difficult, being 300LBS makes it next to impossible. Anyways in a couple more months I should be able to go all the way & really start to see the benefits of this exercise.


Dips - YouTube

One of the greater feeling moments in the gym for me was getting bar dips. Surprised myself recently and did weighted bar dips...felt like a boss lol.

 

[JT]

One of the greater feeling moments in the gym for me was getting bar dips. Surprised myself recently and did weighted bar dips...felt like a boss lol.

dang you must have some crazy huge lats lol