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  1. Good morning I've been doing bodyweight for 4 months with great result, it has helped me break my 22% bodyfat plateau and now I'm battling with 19%, I keep making adjustments to diet and i still making progress although is getting harder but still moving forward. last week a gym open a block from my house at a very low price and I've been thinking about doing some barbell workout and keep doing bodyweight I like bodyweight very much, what I think is the following, please tell me what you think. Monday, wednesday and friday - GYM focus on squats and deadlifts tuesday, thursday and saturda
  2. Good morning guys, noob here I've been doing bodyweight training for almost 4 months with good results, it has helped me break my 22% body fat plateau, now I'm battling against the 19%, I've been adjusting my diet give and take here and there and still making progress. last week a gym opened a block from my house with a very cheap rate. I've been thinking in joining and start doing some barbell training but I still want to continue with the bodyweight and this is what I've been thinking: GYM 3 days a week, mostly focus on squats and dead lifts BODYWEIGHT 2 or 3 days a week, mostly focu
  3. I'm an 18-year-old girl who is 4'11 and 90lbs. I just got a membership at my local YMCA and am interested in building strength through a beginner's program (i.e., Starting Strength). However, since I am not yet strong enough to do barbell work, I have been using dumbbells to work out, and I'm finding it difficult to make progress within some of the exercises I'm doing. Currently, I alternate between these two workouts: Workout A: 3x5 Goblet Squat (35lbs) 3x5 Dumbbell "Bench Press" (15lbs each arm) 1x5 Single-Dumbbell Deadlift (45lbs) Workout B 3x5 Goblet Squat (35 lbs) 3x5 Dumbbell Over
  4. Hey Folks, my first post other than my introduction here on the forums, and I just wanted to share my experience of the past 2 days. So I’ve been exercising for the past 7 months or so, lots of different exercises but me and my buddy, we never did anything Squat related at the gym. When we just started going to the gym I would do squats at home, but just body weight, no additional weights or anything. So last Tuesday I was at the gym a bit earlier than my bud, I did my warming up, and then went to my favorite machine, the Leg Press and did 4 reps up to 150kg, when my buddy was ready to
  5. { M O G I S H A D E ' S B A T T L E L O G } Welcome to my "battle log", a digital fitness and life goal notebook. I have an epic quest thread and multiple challenge threads, but here is where the minutiae of the day-today struggle will be recorded. Epic Quest - MogiShae's Five Year plan and his Impossible List Challenge 01 - Escape from the Underdark! Challenge 02 - Discovering the Path Challenge 03 - Man on Fire (Yeti on Fire?) Challenge 04 - LIFT. RUN. EAT. (failed/abandoned) Challenge 04.1 - The Dead City of Aku'Mah (current)
  6. Hey all. I've been running a modified 5x5 program for a while but my gym just updated some of their equipment so I've been trying some new things out and want a little advice on my program. Here's what I'm doing currently: Warm-up x2: Mountain Climbers x25 Jumping Jacks x25 Burpees x10 Air Squats X10 Half-Crunch on a ball x10 'A' day: Squats - 5x5 Bench - 5x5 Bent-over Row - 5x5 'B' day: Squats - 5x5 Press - 5x5 Deadlift - 1x5 Accessory: Kettlebell Swing - 5x10 Medicine Ball Slam - 5x10 Planks Yoga - 10 minutes to stretch at the end of my workout. I also walk about 2 miles every day,
  7. A couple years ago I was biking with my kids... it was our FIRST long ride (about 50 miles)... we were on our way back to the car but still about 10 miles from the car... we were tired.... we were hot... Zombie (my youngest he was about 10 then??) got VERY frustrated and threw down his bike... he wanted us to go get the car and come back for him (wasn't an option because we were miles from the nearest access point)... I told him whenever I get frustrated I think of my favorite verse and my favorite childhood book and he was like HUH? and I said... I can do all things (through Christ who stren
  8. So, last challenge, I got started late because I wasn't sure what I wanted to do and went on vacation with my parents for a week and then didn't finish because of a short period of no internet and the fitness room at my new university not having barbell plates for a week and then stressing out about stupid assignments, so I'm trying this again. Main Quest (nerdy phrasing): Achieve my next form (the first one where people can comment on how much more in shape I am so that I can reply "This isn't even my final form.") Getting Focused Part 2 again Objective 1: Stick to my diet, and try to get
  9. LIFT. RUN. EAT. No creative intro or theme this time. Just a basic plan. Goal: Reduce BF to 20% Quest One: Strength Barbell Workout 2/week – Awards 2xp per workout Calisthenics Workout 3/week – Awards 1xp per workout Grading: A=38+, B=34+, C=30+, D=26+, E (fail)=<26 Quest reward: Strength* Quest Two: Conditioning Sprints 2/week – Awards 1xp per workout Grading: A=11+, B=10, C=9, D=8, E (fail)=<8 Quest reward: Stamina* Quest Three: Diet Eat less than calculated TDEE – Awards 1xp per day Eat less than TDEE -15% – Awards an additional 1xp per day Grading: A=137+, B=1
  10. I'm horrible and am just now making a post. For a while, I wasn't sure what my goals should be this challenge. I knew generally what I wanted to do, and have been working to keep up with it anyway but wasn't sure specifically. This week, I just got back from a vacation with my parents. The hotels that we stayed at had gyms, but neither of them had barbells, and one only had dumbbells up to, I believe, 45 lbs. This made me realize how much I love lifting with barbells, especially squats and deadlifts. There's something about the feeling of how a bar fits to one's back while squatting that I l
  11. Just shooting straight with myself and anyone who cares to follow. I'm starting late, but I'm starting. I'm angry and upset, not at a certain friend who busted my chops, not even at the calling to the carpet that was mostly on the mark, but at the fact that it's true and I've let it get to this point. I've been doing "enough" for a challenge to get a challenge done and pass, but I haven't been challenging myself since a couple of failures back for one reason or another. I can talk a good talk, but if I don't really stick with what I'm saying, what's the point? Yes, we're not perfect thi
  12. Is it considered proper gym etiquette to leave a 45# plate on each side of a barbell when you're done using it? I find that most of the time I go into my gym, the barbells at all the benches/squat racks/etc are left with a 45# on each side. Personally, I am definitely not at the point where I want to start my sets with that much weight, so I'm left to re-rack them before I can get started. Not a huge deal, maybe, but it's annoying feeling like I have to clean up after someone else before I can even warm up.
  13. Should I be embarassed that I use straps? My grip isn't up to where it should be yet, and I was born with hairy little baby hands. My grip strength just can't keep up with the rest of me. I'm working on my grip, using towels and hanging from the chin up bar and stuff. I don't like that I have to use them like a crutch, but if I know I can go heavier on a move I don't want to miss out on it just because of my lagging grip.
  14. Hi all! I'm relatively new to weight training in the gym and I've got what are probably some of the most basic questions in the world! I'm hoping someone can help! Currently I weigh about 55kg (120lbs). I'm currently doing bench presses and squats with a barbell and I can currently do the following (sorry, here in the UK we work in kg but I've converted to lbs as best I can!): Bench Press - 45kg (Approx 100lbs)Squat - 65kg (Approx 140lbs)My main issue is although I can do these weights my form tends to suffer a little bit and I really don't want to do any damage to myself or end up with
  15. Hello guys. This is my first post on this forum but i have been reading NF for a while now! First of all. AWESOME site and community. You guys changed my life... A little about me I'm following the paleo diet for over 3 months now and i'm doing strength training for over 3 months too, but in the last month i added bodyweight workouts to my weekly routine. So this makes 3x weights exercises and 3x bodyweight exercises per week. The weight exercises are for burning fat and they're a full body routine. I already lost around 8kg. Went from 17% body fat to around 11% which is great for me. I'm not
  16. Hi guys! Like a lot of people, I've gone back and forth between periods of "exercising" and "not-so-much" over the years. I first developed a love for working out in high school, when I decided I was finally ready to shed all that weight I put on during puberty. I am not a runner. I never have been, and I doubt I ever will be. My body responds best to building muscles, and since figuring that out, that's what I tend to stick with. I dropped 30 lbs in about a year and felt great. I never put on the so-called Freshman Fifteen, but I have gained a bit back over the years (although I feel like
  17. For the most part I'm loving the NF Guides. However, I've got a question on the Barbell Battalion one: Rank one uses 2 exercises per workout, each exercise having 5 sets of 5 reps. Does this mean I go, warm up, then do a set of 5 push presses, rest, another set of push presses, rest, etc until completing the 5 sets, and then start my sets of squats? Or do I do a set of push presses, rest, a set of squats, rest, a set of push presses, a set of squats, etc until I've done 5 of each? Does it matter?
  18. Name: Hammlin “Hammi” Race: Wood Elf Class: Footpath Ranger Attributes: Strength (STR): 22.5 Dexterity (DEX): 21.75 Stamina (STA): 23 Constitution (CON): 22 Wisdom (WIS): 24.5 Charisma (CHA): 19.75 Level 12 Motivation: My motivation this round is to get my body composition healthy to conceive and also to keep my progress towards a damn pull up. Hammi’s Main Quest: Changing the Expectations (Nov 11 – Dec 22) Missions: 1. Lift. I am starting week 3 of Barbell Battalion in Nerd Fitness Academy. 3 workouts a week, and I will be doing 2 rounds of level one. Progress tracked
  19. First off, a GIANT Thank you to everyone who supported me through my first challenge and hi again to everyone who followed me over here. You guys are the best and you made last challenge so much easier! Also, HI to anyone who is coming to visit for the first time. Main life quest: To turn myself into a better person on all fronts: Stronger, healthier, smarter, nicer, and at a better place in life. Goal 1: Avoid the unknown edibles a la Mrs. Lovett! My biggest vice is pop, but do I really know what I’m taking in when I drink that stuff? Nope, not a clue, but probably it isnâ
  20. (I have a feeling this will be revised a lot until the challenge starts) So, I'm back to Rangers. I spent one challenge at Warriors and I sort of missed you guys here. Briefly about me: I'm Laura, I'll turn 23 during this challenge. I'm a student in university, I also work two jobs, I'm an active member of 4 societies and I'm a president of a university's Book Club wooot. Being this busy was a bit of an issue throughout all of my challenges but I'm not complaining. I'm 5'8'', I'll weight myself tomorrow. I began my transition towards Paleo in summer, now I eat 99% Paleo diet (with an
  21. Hi all! Can't believe it's a new challenge already. Just came back from my holidays and now trying to get back into my routine. Difficult, it is. I'm already late for this challenge so no theme this time. Although I'm still slaying the White Walkers in my head. Before: This is my third NF challenge and I'm switching to the Warriors guild as strength training is all I can think about. Last time I was with Rangers and completely ignored my endurance goal so thought I might actually belong here I started kettlebells in June and barbell training in August. By the end of the last challenge
  22. Previously I've been focused on Strength, Skill and Endurance but after 5 challenges like that, it's time for a change! So back to this challenge... I love CrossFit. I live and breathe it on a daily basis and it's the highlight of my day. I noticed recently that I am struggling with body weight movements and running because I am so heavy. I guess that's what happens when you're a 6 foot tall Wookiee Ranger! So I've decided to get rid of the extra fat that I'm carting around so that I can increase my efficiency during workouts and in life. My goal is to get to 17-20% bodyfat. I have about
  23. So this is what the Strength Guild looks like...I like it It's been a long time since I last lifted, but I remember really enjoying it. My problem has been that we moved away from my gym, and I just haven't got one nearby that's worth the price of admission. I'm thinking it may be time to start putting together a home gym. For now, all I really want to do is deadlifts. I've got a decent bodyweight training reperatoire going, but I haven't found a good replacement for the deadlift.On top of this, i really can't afford to go all out with squat racks, bench press rigs, etc. I just want to ke
  24. Hello Rangers! I come from the land of assassins, searching for a wider range of technique to accomplish my goals. Last challenge I ended up with a decent body-weight routine, a lot less sugar in my system, and a healthy new attitude about higher education. It's been a lazy two weeks between challenges, so today I'm gonna jump-start my healthy attitude and get the engine purring like a kitten. ______________________________________________________________________________________ Goal 1: Eat Better Last challenge, my weakest goal was to transition to Paleo. A lot of that weakness came from
  25. I'm taking the plunge and buying myself a set of Olympic plates and a bar. I'm buying the plates through my local crossfit box but they don't sell the bars. Now I'm trying to understand why there is such variation in the price of the Oly bars? A couple questions: 1. Is it worth paying double for a bar to get one with needle bearings instead of bushing? (I've only been lifting for 6 weeks) 2. Any ideas why these bars: http://www.cyber-market.com.au/olympic-bars-c-45_74.html are so much cheaper than these bars: http://www.muscledriverau.com.au/Pendlay-Nexgen-Bushing-Bars_c_8.html or
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