BG Fitness Fanatics II: We Work Out

[FNH]

I would plan a route to run from the gym and back, personally. My workouts consist of doing any number of different distances from 100/400/800/1600/3200/4800/6400/8000m and from my house I have a rough idea of where I need to go to in order to accomplish those.

My gym is 20 miles from work, I go after my shift. It is 38 miles from home. Nearest option, home gym isn't an option. New job though so I'll relocate soon.

[tyven]

THIS MAN LIVES IN GUAM

[Ghost_Wheel22]

My gym is 20 miles from home, 5 from work. I've put serious thought about doing a home gym setup with a power cage, texas bar, and 600 lbs of gucci rogue bumpers. I'm just afraid I'll try to DL naked and suffer severe lockout complications.

[FNH]

Something like that lol. Ideally I wanted to have a power rack in the garage but after the boat, atv, utvs, tools, etc. it would be a headache even with that rogue foldout thing. I have a spot to build onto it planned but in the meantime I'll just travel a bit.

[dasva]

THIS MAN LIVES IN GUAM

Idk man I don't think the island is even that long end to end.

[tyven]

his facilities are here on the main land

[Hatedregret]

I know we pretty much quit keeping up with progress pics, but I'm pretty proud so far. Been a long process and I'm not anywhere close to where I want to be.



To compare

[Ghost_Wheel22]

Putinmode!

[Airenn]

Question.

I have been doing the gym thing pretty consistently now for 4 or 5 months since last year.

But this is the first time I've run into any pain that's been for what I can only say is finally unpleasant enough to worry about and it's in my calves.

It feels almost slightly burning and am wondering if I just need to cut down on the cycling or is this normal?

I had taken a week off there and the last couple days I just resumed as normal with a slight push. Just normal from upping the routine?


Edit: also, sup'

[Airenn]

Also, best ass workouts please.

Then after that, best way to finally split up routine into different days because I just do a rotation of everything each day and I may have heard recently that that's a bad thing...

[Guitarman]

Stop the cardio. IIRC you're pretty stick-thin, and if you want a great ass you need to build muscle. Cardio is counter-intuitive to that. Few people can maintain a caloric deficit and build muscle, and I doubt anyone except maybe CS and Huushi are one of them. Always listen to your body. if something hurts, stop using it until it doesn't.

As for glute exercises; squats and leg raises: put your foot in a pulley and swing your leg backward slowly, until your leg is parallel to the ground. Then slowly lower your leg. Keep the movement controlled through the up AND down portion of the exercise for maximum benefit. Don't be like one of those dumb whores at my gym who drop their leg like a sack of potatoes and miss out on half the exercise.

As for split routines, everyone has their own ideas, however I use one of, if not the most, common split:

day 1 : Chest and Tris
day 2: legs
day 3: back and bi's
day 4: core and calves.

Edit for spelling and because it's almost midnight and im stuck in a shitty hotel on business instead of the gym where i want to be. /rantoff.

[Ghost_Wheel22]

I want to say it might be the doms? Sharp burning? Dull aching burning? Does it last only during a particular exercise or does it kick in the next day?

If you want glutes for the sloots then you'll want to incorporate (atg) squats, DL, and barbell hip thrusts. Other solid options include but is not limited to: lunges, good mornings, reverse hypers, glute bridges, single leg reaching RDL, and quadruped hip extensions. Ideally you do compounds like squat and DL to help develop the pelvic floor, work your butt real good, and help build your legs real good then adding in some of the others as assistance as they provide various levels of isolation. I'm sure you know this but touching a barbell with weight does not turn woman into she-hulks (if anything it's actually a bit harder for woman to build mass due to lower testosterone) so if anyone gives you shit just dropkick their ass and squat them for reps.

As far as splitting routines there are 9001 ways people do it and it really depends on the programs, lifting progress, and goals. I'm a super big fan of push/pull/legs as it lets you work decent volume with adequate recovery (cardio can either be done post workout or during rest days, depending on your body comfort level). Doing the whole workout routine tends to be counterproductive as you want to push growth via progressive overload and quickly you'll be damaging muscle groups faster than you can rebuild which leads to stalling, pain, increased risk of injuries, and very little gains. Lifting is important but eating correctly and getting enough recovery time completes the trifecta of making your time in the gym reap the most rewards.

And going with Guitarman, cardio should be done to help improve heart and lung efficiency, not as a direct weightloss activity. Blasting out 30-45 minutes of running/biking/rowing can burn off a few hundred calories which equates out to like...a third a big mac. If you're trying to build mass in dat ass then you preferably want to be eating above your TDEE and have that energy put towards lifting, not for running an extra four miles every day.

[Airenn]

At the end of the particular exercise, and for a bit after. Not dull but also neither sharp nor piercing. Again it's more like little fire sparks/heat in the calves. (Only cardio I do is the biking and SOMETIMES a mile on the tread at the end.)



Thanks for workout tips. I'm going to stop the biking. My calves are seriously strong I feel and while I love that hour on the bike I really want to start toning specific areas now that the fat is dropping off. Still got some in the stomach (only little bit!) but definitely thighs and butt as well. Maybe I'll do progress pics again soon.

[Draylo]

My progession pics, about 5~6 months apart (I think one is older) but a little progress!

Spoiler: show

[thetruepandagod]

I can't actually tell what order these should be in.

[Draylo]

Damn shot downn, #1 and 3 are the older ones lol. It's not huge but I'm trying at least lol.

[thetruepandagod]

I was gonna say 2nd is newest. 4th pic throws me cuz its ooful like u wanted to look bad.

[Churchill]

I can't actually tell what order these should be in.

fam

[BadKarma]

Squatted 425 today for the first time since my knee surgery, time to deload and start a 5x5

[Airenn]

Progress photo, though realize I kept catching myself sucking in a little. But not too much! Definitely making some progress and the stomach is much less flubby than it used to be. I really haven't been working out the butt area too much but I have started and will probably post shameless ass pics at some point as well. For before and afters, really.

Spoiler cause fucking huge

Spoiler: show