Workout thread

Automatik Senior Member
15,737 posts 98 reps Joined Nov 2009
Fri, Oct 7, 2022 12:17 PM

I'm back in NYC for a few months and its absurdly expensive...eating out has to stop.

I'm about 10 days in with rather strict intermittent fasting. Very low carb. 

Fucking hell, I must be old. This was much easier for me in the past. I've treated my body like a trashcan the past few months regarding diet and now the switch has me very irritable. I am sleeping much better though and I can tell my body is reacting, but yeah....not so easy anymore.

BR1986FB Senior Member
27,923 posts 123 reps Joined Feb 2010
Fri, Oct 7, 2022 12:48 PM

^^^^wait until you hit your late 40's/early 50's

friendfromlowry Senior Member
7,778 posts 85 reps Joined Nov 2009
Sat, Oct 8, 2022 7:25 AM

A woman at my gym was wearing a 500lb club shirt, meaning she was at 500lbs total between her dead lift, squat and bench. 

What would be a good number for the male equivalent of that club? 800? 1000?

Dr Winston O'Boogie Senior Member
3,345 posts 34 reps Joined Oct 2010
Sat, Oct 8, 2022 7:57 AM
posted by friendfromlowry

A woman at my gym was wearing a 500lb club shirt, meaning she was at 500lbs total between her dead lift, squat and bench. 

What would be a good number for the male equivalent of that club? 800? 1000?

It all depend upon size and age.  My shirt would say 750 and I’m proud of that.  But I’m 52, 5’9” and 190 lbs.  A lot of guys - even my age and size, blow that number away.  I would think a formidable club for guys would be like a 800-900 lb club.


BR1986FB Senior Member
27,923 posts 123 reps Joined Feb 2010
Sat, Oct 8, 2022 8:47 AM
posted by friendfromlowry

A woman at my gym was wearing a 500lb club shirt, meaning she was at 500lbs total between her dead lift, squat and bench. 

What would be a good number for the male equivalent of that club? 800? 1000?

In my late 40's, when I could still squat & deadlift before the knee issues, I was around 1700-1800. Deadlifts were with a trap bar which may be easier, depending who you talk to.

Dr Winston O'Boogie Senior Member
3,345 posts 34 reps Joined Oct 2010
Sat, Oct 8, 2022 10:11 AM
posted by BR1986FB

In my late 40's, when I could still squat & deadlift before the knee issues, I was around 1700-1800. Deadlifts were with a trap bar which may be easier, depending who you talk to.

I’m not familiar with this level of lifting.


BR1986FB Senior Member
27,923 posts 123 reps Joined Feb 2010
Sat, Oct 8, 2022 11:53 AM
posted by Dr Winston O'Boogie

I’m not familiar with this level of lifting.


500+ bench, 600+ deads and between 600-700 squats. Was higher when I was younger.

geeblock Member
1,123 posts 0 reps Joined May 2018
Sat, Oct 8, 2022 1:19 PM

I pay 35$ a month for a gym I haven’t been to in four years. Hope this helps 

ernest_t_bass 12th Son of the Lama
26,698 posts 204 reps Joined Nov 2009
Sat, Oct 8, 2022 2:09 PM

$35.00.  Not 35$. Aren't you an educator? 

Dr Winston O'Boogie Senior Member
3,345 posts 34 reps Joined Oct 2010
Sat, Oct 8, 2022 2:11 PM
posted by BR1986FB

500+ bench, 600+ deads and between 600-700 squats. Was higher when I was younger.

That’s what I meant - I’m not familiar with this type of living.  I’m a pussy in your world.  


BR1986FB Senior Member
27,923 posts 123 reps Joined Feb 2010
Sat, Oct 8, 2022 4:33 PM
posted by Dr Winston O'Boogie

That’s what I meant - I’m not familiar with this type of living.  I’m a pussy in your world.  


Ehhh, more than one way to skin a cat, so to speak. Everyone works out for their own goals, etc. I've learned over time that the bench press is more of an ego lift than a chest developer. You're better off with dumbbells it you're looking to craft an impressive chest.

ernest_t_bass 12th Son of the Lama
26,698 posts 204 reps Joined Nov 2009
Sun, Oct 9, 2022 6:03 PM

Chest - I'm not looking to "craft an impressive chest," but it has always been my toughest area for visual development.  Arms have always been easiest.  Any particular dumbbell exercises you like BR?

BR1986FB Senior Member
27,923 posts 123 reps Joined Feb 2010
Mon, Oct 10, 2022 9:34 AM
posted by ernest_t_bass

Chest - I'm not looking to "craft an impressive chest," but it has always been my toughest area for visual development.  Arms have always been easiest.  Any particular dumbbell exercises you like BR?

Yeah, you can do a combination flat or incline DB press with a lighter weight. Press the weight up, then do a fly, press, fly, repeat. The combo press/fly is one rep. Do 10-12 reps like this to start. You'll actually be doing a total of 20-24 reps in the set but it significantly increases time under tension and will give a "good" soreness."

kizer permanente Senior Member
1,309 posts 18 reps Joined Aug 2017
Mon, Oct 10, 2022 10:21 AM
posted by BR1986FB

Yeah, you can do a combination flat or incline DB press with a lighter weight. Press the weight up, then do a fly, press, fly, repeat. The combo press/fly is one rep. Do 10-12 reps like this to start. You'll actually be doing a total of 20-24 reps in the set but it significantly increases time under tension and will give a "good" soreness."

I could never do a fly with what I can bench. So if I go down to what I can fly, is it helping much for bench? 

BR1986FB Senior Member
27,923 posts 123 reps Joined Feb 2010
Mon, Oct 10, 2022 10:39 AM
posted by kizer permanente

I could never do a fly with what I can bench. So if I go down to what I can fly, is it helping much for bench? 

I don't really look at flyes as an assistance lift as much as a sculpting type move. If you're looking for stuff to help your bench you're looking at moves like flat dumbbell presses (heavy), close grip bench press (triceps), dips (weighted even better for chest/triceps) and shoulder presses (front delts). If you increase weight in those, it will help your bench.

When I do that combo move I mentioned I have to significantly decrease the weight. A regular DB press might be with 100-120 lb dumbbells where that press/fly movement will likely drop the weight down to 30's & 40's. You don't want to go heavy on a fly movement because of potential shoulder issues. I'm not strong on flyes either.

I also forgot to add back movements like bent rows and heavy dumbbell rows as bench press assistance moves. May sound dumb but you have to have a strong base to bench off of and your lats play a big part in a big bench. It took me years to learn how to utilize back strength to get a big bench. The width of your grip when you bench also plays into how much you can do.

Automatik Senior Member
15,737 posts 98 reps Joined Nov 2009
Tue, Oct 11, 2022 12:44 PM

I've always had issues building size in my chest. I'm just built weird. I'm super limited now due to lingering injuries

BUT....varying pushups has helped me a lot. And as BR said don't neglect the back.



BR1986FB Senior Member
27,923 posts 123 reps Joined Feb 2010
Tue, Oct 11, 2022 1:26 PM
posted by Automatik

I've always had issues building size in my chest. I'm just built weird. I'm super limited now due to lingering injuries

BUT....varying pushups has helped me a lot. And as BR said don't neglect the back.



Biceps for me. I can build bulky biceps but I was "blessed" with shitty genetics as far as bicep insertion and can't build a good peak like an Arnold (just using his biceps as an example).

Chest, triceps, shoulders and legs (not calves) I've been kind of blessed.

100% on varying pushups. Great for chest development.

Automatik Senior Member
15,737 posts 98 reps Joined Nov 2009
Tue, Oct 11, 2022 1:30 PM

I'm also back on the supplement train. I've had problems getting packages to my new address, so I had to go to *gasp* GNC. 

Holy fucking ripoff. The markups are insane.

Back on some clean whey, BCAAs+hydration, and liquid greens.

I've never tried the green supplements before, so I gave them a shot. Reviews seem mixed.

BR1986FB Senior Member
27,923 posts 123 reps Joined Feb 2010
Tue, Oct 11, 2022 1:40 PM
posted by Automatik

I'm also back on the supplement train. I've had problems getting packages to my new address, so I had to go to *gasp* GNC. 

Holy fucking ripoff. The markups are insane.

Back on some clean whey, BCAAs+hydration, and liquid greens.

I've never tried the green supplements before, so I gave them a shot. Reviews seem mixed.

Mail order from Vitamin Shoppe or DPS Nutrition. GNC doesn't even  give you a kiss after f#cking you.  Total ripoff.

ernest_t_bass 12th Son of the Lama
26,698 posts 204 reps Joined Nov 2009
Tue, Oct 11, 2022 2:55 PM
posted by BR1986FB

Mail order from Vitamin Shoppe or DPS Nutrition. GNC doesn't even  give you a kiss after f#cking you.  Total ripoff.

My GF swears by Bomar.  You ever order from them?

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