Congrats Joe, it's always nice to hit that kind of milestone.
I'm really thinking about videotaping myself bench so you guys can check to see what I'm screwing up. I've read all of the things and watched all of the videos and I just can't progress the way I think I should be able to. Five pounds a week works for a few weeks and then I stall out and have to reset and it's bugging the hell out of me.
It's 91 degrees, I have a splitting headache from 9 goddamn hours of lecture, but fuck it I am going running because I've worked out for 35 goddamn straight days (counting two-a-days making up for a missed weekend) and I AM NOT STOPPING NOW!
Hey all, new to the thread. Here's my story so far.
In January I started up at the local gym, starting out 3 days a week for the first month then moving up to a training program my brother, a local cop and fitness nut wrote out for me. I had smoked for 10 years and played games and sat on my ass for about just as long without doing much of anything. I also quit drinking pop, juice, tea, cut out fast food, all that.
So, after the first month I started doing a 5 day work out play, Monday back, tuesday chest, weds legs, thurs arms and friday shoulders and traps. I do four sets of each excercise, usually 8-10 different excercises each day, increasing weight with each set, doing reps going from 12/10/8/6. I'm now trying to figure out a new workout plan because I've been told I need to switch since Ive been sticking to this plan for 5 days a week, with varying cardio for a half hour each day but I'm not sure exactly what to switch, or how to go about it. My goal is to try and put on a bit more muscle mass and just overall to get in better shape and feel better ((and holy shit do I feel better since I started.)) I take a whey protein 3 times a day with a L-glutamine supplement, Xpand, a creatine mix, once a day, and a BCAA mix after lifting before cardio. If anyone can help explain what I really should switch to, just basic ideas, I can probably figure it out from there, I'm just kinda stuck at the moment and unsure as to what needs to change to give it enough variety. Also, very excited, I just got my Fairtex training gloves ordered for hitting the heavy bag, so looking forward to that.
Oh and one last thing. I did the Warrior Dash a bit ago out here in the chicago suburbs, and wow, if you guys get the chance go to one of these. I can't speak highly enough of it, amazing event, 3.17 mile obstacle course in the mud, just a TON of fun. I might post pics of me from the dash later.
Welcome to the thread Chess, I can pretty much guarantee that you're going to get suggestions for a very different kind of program from the one you're doing now from the guys in here
Thanks Peen, I'll read that article in a sec here. I have nothing but free time while I look for work and wait to start school again so I've been entirely focused on this, reading everything I can and really working hard. A lot of it has been trial and error, almost none of my friends are interested in anything more then doing a few curls and they're of the pack a day chain smoking and going to the bar 3-4 days a week variety. :P
Chessboxing909 on
"I will f**kin' beat you into the ground in front of your whole life that I don't get to have." -Nick Diaz
No problem. I can say for sure that a lot of folks around here when they start out are doing something like this or this, with dudes moving to Texas Method or some crazy shit like Smolov cycles when their linear gains drop off.
That's a pretty nice program you've been following so far Chess.
There's several options for switching things up, you don't even have to change your 5-day a week schedule. From what I've seen, the general recommendation is to change things up about every 3 months so that you counteract muscle efficiency. If you're doing the exact same lifts for a long time, your muscles and CNS (central nervous system) adapt and get really good at that particular motion. When you're really good at it, you're wasting less energy; which actually means you aren't pushing your muscles to work as much.
By changing things up, you get rid of that kind of comfort level for your muscles, and a new motion means they have to work really hard again; which means strength gains.
Like if you run one obstacle course over and over again, you get overall better and faster for a while. But then you start finding the specific tricks to cut a few seconds here and there instead of just running faster or jumping higher; crappy analogy but hopefully you get the point.
Most guys here will endorse Rippetoe's Starting Strength, because it works and most of us used it to start from nothing. You get out of it what you put in (I don't get enough sleep and don't eat a big calorie surplus so I gain relatively slowly on SS), so it's a pretty straight forward effort:reward ratio.
Sure thing, have to kinda think, make sure I'm not leaving anything out. I dont really write anything down.
Mon
Under grip pull ups, 4 sets until failure
Wide grip lat pull 4 sets starting at 70-80 lbs 12/10/8/6 10 lb increase each set
Sitting row w cable machine starting 110-120 lbs 12/10/8/6 10 lb increase each set
Under grip lat pulls starting 70-80 lbs 12/10/8/6 10 lb increase each set
Reverse grip pull downs starting 70-80 lbs 12/10/8/6 10 lb increase each set
Single arm dumbbell rows starting 35-40 lbs 12/10/8/6 5 lb increase each set
Lower back hyper extensions, 4 sets of 10 while holding 10 lbs
Whatever it's called when you use the equipment for lower back hyperextensions and dip to the sides, while holding 25 pounds, 4 sets of 10
Tues
Flat dumb bell bench press, 35 lb dumbbells starting 4 sets 12/10/8/6 5 lb increase each set
Incline dumbbell bench press, starting 30 lbs 4 sets 12/10/8/6 5 lb increase each set
Decline dumbbell bench press, starting 20 lbs, 4 sets, 14/12/10/8 5 lb increase each set
Machine flys starting 90-100 lbs, 12/10/8/6 10 lb increase each set
Dips 4 sets each to failure
Push down machine starting 100 lbs, 12/10/8/6 20 lb increase each set
Weds
Barbell squats, warm up set with just bar then starting with 50 lbs + bar and going up each set, 12/10/8/6
((Squats are new to me still, its a more recent addition so Ive been starting a bit lighter and really trying to learn the form, beginning to get more comfortable with it.))
Sitting leg curls starting 80 lbs 12/10/8/6 increasing 10 lbs each set
Standing machine calf raises, starting 120-160 lbs, 12/10/8/6 increasing 20 lbs per set
Leg extensions starting 80-90 lbs, 12/10/8/6 increasing 10 lbs first sets, 20 lbs each set after
Seated leg press 12/10/8/6 ((I forget starting weight on this))
Ab work, 4 sets, front and each side, varies week to week what I do
Thurs
Reverse grip barbell curls starting 20 lbs, 12/10/8/6 increasing 10 lbs per set
Seated preacher curls, starting 30 lbs, 12/10/8/6 increasing 10 lbs per set
Standing Dumbbell hammer curls, starting 15 lbs, 12/10/8/6 increasing 5 lbs per set
Cable machine standing curls, starting 50 lbs, 12/10/8/6 increasing 10 lbs per set
Standing ez-bar triceps, starting 40 lbs, 12/10/8/6 increasing 10 lbs per set
Cable machine standing triceps starting 50 lbs, 12/10/8/6 10 lb increase per set
Pushdown machine starting 100 lbs, 12/10/8/6 20 lb increase per set
Lying Supinating Dumbbell Extensions, starting 10 lbs, 12/10/8/6, 5 lb increase each set
Usually try to get a few under grip pull ups at the very end
Friday
Dumbbell shrugs starting 55 lbs, 12/10/8/6 increasing 5 lbs per set, hold at peak for 3 seconds, roll shoulders back, hold 3 seconds, and down each rep.
Two Arm Front Deltoid Dumbbell Raises starting 5-10 lbs, 12/10/8/6 increasing 5 lbs each set
Dumbbell Deltoid Lateral Raises raises starting 5 lbs, 12/10/8/6 increasing 5 lbs each set
Seated Two Arm Dumbbell Presses starting 25-30 lbs, 12/10/8/6 increasing 5 lbs per set
Dont know a name for this, dumb bell raises directly to the side, starting 5 lbs, 12/10/8/6, increasing 5 lbs per set
Ab work again
Sorry it took a bit, I actually had to look up the names of a lot of things, I know the basics on how to do a lot but not the names at this point. I try to focus on doing each rep slowly, 2 seconds up 4 seconds down is what I was told to do.
**Edit** Also, each day I do 30 mins cardio work, usually incline on the treadmill with varying speeds/incline, sometimes stair machine, sometimes handbike, and I do 5 mins warm up cardio before lifting.
**Edit 2** Also worth mentioning, I'm 29 years old, 30 in september, and weight around 175-180 lbs, and I'm unable to do barbell flat bench presses due to problems with my left shoulder.
Chessboxing909 on
"I will f**kin' beat you into the ground in front of your whole life that I don't get to have." -Nick Diaz
Welcome to the thread Chess, I can pretty much guarantee that you're going to get suggestions for a very different kind of program from the one you're doing now from the guys in here
Great article Peen, kinda makes me think more about the band resistance training. I read his perfect rep article too, that's a really new idea to me, I've been doing really slow reps and thats just about the complete opposite. The video shows he does very quick reps but keeps control real well, may give that a shot.
Chessboxing909 on
"I will f**kin' beat you into the ground in front of your whole life that I don't get to have." -Nick Diaz
Okay, I signed up for a year membership at this sweet gym in the heart of downtown Toronto, and I get the first three months free thanks to some negotiation!
I have a fitness assessment tomorrow that's guaranteed to put me through the ringer, which is great, and the guy will give me some more nutrition tips so I can meet my 20-pound lean muscle mass quota by next year.
Guys, I made a delicious find at a supermarket near me in Japan. They have a special storebrand shredded cheese mix that comes in 350g bags (about 3/4lb); the stuff comes down to basically 50%water/25%fat/25%protein. And it sells for Y198 (about $2) a bag.
90g of protein for $2. This may be the best discovery of non-meat nutrition I've made in Japan, (right behind my meaty discovery of squid jerky).
Utterly delicious. Dried squid is a big traditional snack in Japan, and there's different varieties of tenderness. I always get super tender shredded type. Smells kinda strong and vinegarry, but the taste isn't that strong. Not especially fishy, just kinda meaty n salty.
The fact that it is made of virtually nothing is what's great about it. 100g only yields about 70kCal, and is about 20g of protein. I've had trouble finding the exact nutrients because I haven't found any analysis of squid in English. The only possible concern would be that it's about 200mg of cholestorol per 100g; but virtually no fat so that evens out.
It's been a little over 2 months since my surgery. I'm back into a 3-day routine and try to do cardio on the off days; went jogging tonight, too.
The only negative is that I'm trying to protect an injured toe on my right foot, which is fucking up my ankle.
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Muse Among MenSuburban Bunny Princess?Its time for a new shtick Registered Userregular
edited July 2010
This isn't really related to my case since I am trying to gain, but you know all that stuff that claims to help you lose weight without the pain? Well, isn't hunger kind of supposed to happen? Isn't claiming otherwise disingenuous?
If you've been a fatty for a long time, your body won't like going on lower calories. You'll be hungry, because your stomach isn't getting what it's used to.
For people coming from very overweight, dealing with hunger pains is a real issue.
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Muse Among MenSuburban Bunny Princess?Its time for a new shtick Registered Userregular
edited July 2010
That is what I figured. It just sort of seems that weight loss is marketed in a way that glosses that fact over. Or perhaps it is better understood as showing someone a room and hiding that fact under a rug or behind the couch.
I've already started this a few weeks back, but now it's official; i'm shooting to be a big man.
Kind of.
I'm gonna spend the next year training to become a Krav Maga instructor, and I will not make it through training unless I throw on some serious lean body mass. My ultimate goal is to put on 30 pounds, but that's not something feasible within the time frame and will probably take two years to do.
I'm an ectomorph with one of those screaming metabolisms, and am at 142 as of today. I need to put on twenty pounds of pure muscle by April of next year, which is gonna be tough. Just to gain weight i'm gonna have to inhale at least 4000 calories the clean way, i.e. not through fast food or restaurants.
I have a nutritionist who'll be checking up on me on a weekly/bi-weekly basis, and i'll be tearing it up at the gym/personal trainer three days a week, training for combat four days a week, and doing light, daily exercises on a regular basis.
This is gonna take a shit ton of work, especially with the eating, and i'm even going to school part time to make this happen. Serious business here.
I read about that GOMAD diet and the results that guy got and damn, I'm gonna have to try that when fall hits. Perfect to start after summer ends and be working on losing the fat before spring.
Chessboxing909 on
"I will f**kin' beat you into the ground in front of your whole life that I don't get to have." -Nick Diaz
Yeah I'm 6'0" 175-180ish pounds, always been pretty slim, I think it'd fit me. I had been getting a bit of a beer gut before starting all this in Jan but nothing crazy.
Chessboxing909 on
"I will f**kin' beat you into the ground in front of your whole life that I don't get to have." -Nick Diaz
Yeah I know, think that's too much? My brother had helped me write it all up, it's worked for him, though I have to get a good setup to switch it up every 2 months or so.
Chessboxing909 on
"I will f**kin' beat you into the ground in front of your whole life that I don't get to have." -Nick Diaz
Yeah I know, think that's too much? My brother had helped me write it all up, it's worked for him, though I have to get a good setup to switch it up every 2 months or so.
The more work you do the more calories you'll burn. This has plusses and minuses.
Yeah I know, think that's too much? My brother had helped me write it all up, it's worked for him, though I have to get a good setup to switch it up every 2 months or so.
you could probably safely cut half the exercises from each day tbh
another few things:
- chins to failure as your first exercise on Mondays is not something I'd recommend
- 4 upper body days for every lower body day is a pretty poor ratio
- arms day could be easily worked into the Monday (biceps) and Tuesday (triceps) routines
- do overhead presses to work your shoulders
- and deadlifts if you wanna work your traps
Yeah I know, think that's too much? My brother had helped me write it all up, it's worked for him, though I have to get a good setup to switch it up every 2 months or so.
you could probably safely cut half the exercises from each day tbh
another few things:
- chins to failure as your first exercise on Mondays is not something I'd recommend
- 4 upper body days for every lower body day is a pretty poor ratio
- arms day could be easily worked into the Monday (biceps) and Tuesday (triceps) routines
- do overhead presses to work your shoulders
- and deadlifts if you wanna work your traps
I'd watch the overhead presses if he has shoulder issues with flat bench already. Chess, are you doing any rehab/prehab shoulder work?
Definitely do heavy squats and heavy deadlifts. For a beginner, nothing adds mass like those. And cut down the volume and number of exercises. Assistance work is just that, assistance.
And if you want to do another mud run, there's the Run Amuck down in Palos Park in September.
So I've been doing Max OT for about two months now and while I like it, I figure I should switch it up soon. Does anyone have any experience and advice(good or bad) with Westside for Skinny Bastards? Specifically the first template listed here; http://www.defrancostraining.com/articles.html
Do you switch up which exercise you do from each section every week or can you pick one and stick with it throughout however long you stay with the program?
Alternatively, I could just change which exercises I do from Max OT, but opinions are welcome.
So I've been doing Max OT for about two months now and while I like it, I figure I should switch it up soon. Does anyone have any experience and advice(good or bad) with Westside for Skinny Bastards? Specifically the first template listed here; http://www.defrancostraining.com/articles.html
Do you switch up which exercise you do from each section every week or can you pick one and stick with it throughout however long you stay with the program?
Alternatively, I could just change which exercises I do from Max OT, but opinions are welcome.
2 months is kinda short for a mesocycle. I usually try for 3-4 months.
How strong are you? Are you pushing 250+ on your 1 RM Bench, 350+ Dead, 300+ Squat? Westside is good if you're getting towards the top end of your limits. If you're more in the middle, I'd suggest either a Texas program or Bill Starr's 5x5.
Bascially, for Westside, on the primary you go for a full 1RM on the max effort days. You should be adding weight to your 1 RM every week on ME days. Rotate the primary exercises out every 2-3 weeks to avoid CNS burnout. If you're not adding weight EVERY ME DAY TO YOUR PRIMARY LIFT, you're not doing Westside the way Simmons recommends. It's a bitch and a half and I've never been able to do full Westside on deadlifts. You just get absolutely fried on it. And even Simmons isn't quite sure how to fit deadlifts into his programs.
So I've been doing Max OT for about two months now and while I like it, I figure I should switch it up soon. Does anyone have any experience and advice(good or bad) with Westside for Skinny Bastards? Specifically the first template listed here; http://www.defrancostraining.com/articles.html
Do you switch up which exercise you do from each section every week or can you pick one and stick with it throughout however long you stay with the program?
Alternatively, I could just change which exercises I do from Max OT, but opinions are welcome.
2 months is kinda short for a mesocycle. I usually try for 3-4 months.
How strong are you? Are you pushing 250+ on your 1 RM Bench, 350+ Dead, 300+ Squat? Westside is good if you're getting towards the top end of your limits. If you're more in the middle, I'd suggest either a Texas program or Bill Starr's 5x5.
Bascially, for Westside, on the primary you go for a full 1RM on the max effort days. You should be adding weight to your 1 RM every week on ME days. Rotate the primary exercises out every 2-3 weeks to avoid CNS burnout. If you're not adding weight EVERY ME DAY TO YOUR PRIMARY LIFT, you're not doing Westside the way Simmons recommends. It's a bitch and a half and I've never been able to do full Westside on deadlifts. You just get absolutely fried on it. And even Simmons isn't quite sure how to fit deadlifts into his programs.
I'm definitely more in the middle. I didn't want to do something like Texas or Bill Starr because I felt they were a little bit more geared towards powerlifters. Also, squatting more than once a week made it pretty hard for me to fit in running, which I do for fun and really would rather not give up.
I guess a summary of my working weights would help.
I'm well aware my deadlift should not be that close to my squat. I'm going to chalk that up to having been a runner for years before I started lifting.
Posts
Also, deadlift pr. I've found the key is to arch your back as hard as possible, then arch harder.
I'm really thinking about videotaping myself bench so you guys can check to see what I'm screwing up. I've read all of the things and watched all of the videos and I just can't progress the way I think I should be able to. Five pounds a week works for a few weeks and then I stall out and have to reset and it's bugging the hell out of me.
Time to man up!
In January I started up at the local gym, starting out 3 days a week for the first month then moving up to a training program my brother, a local cop and fitness nut wrote out for me. I had smoked for 10 years and played games and sat on my ass for about just as long without doing much of anything. I also quit drinking pop, juice, tea, cut out fast food, all that.
So, after the first month I started doing a 5 day work out play, Monday back, tuesday chest, weds legs, thurs arms and friday shoulders and traps. I do four sets of each excercise, usually 8-10 different excercises each day, increasing weight with each set, doing reps going from 12/10/8/6. I'm now trying to figure out a new workout plan because I've been told I need to switch since Ive been sticking to this plan for 5 days a week, with varying cardio for a half hour each day but I'm not sure exactly what to switch, or how to go about it. My goal is to try and put on a bit more muscle mass and just overall to get in better shape and feel better ((and holy shit do I feel better since I started.)) I take a whey protein 3 times a day with a L-glutamine supplement, Xpand, a creatine mix, once a day, and a BCAA mix after lifting before cardio. If anyone can help explain what I really should switch to, just basic ideas, I can probably figure it out from there, I'm just kinda stuck at the moment and unsure as to what needs to change to give it enough variety. Also, very excited, I just got my Fairtex training gloves ordered for hitting the heavy bag, so looking forward to that.
Oh and one last thing. I did the Warrior Dash a bit ago out here in the chicago suburbs, and wow, if you guys get the chance go to one of these. I can't speak highly enough of it, amazing event, 3.17 mile obstacle course in the mud, just a TON of fun. I might post pics of me from the dash later.
[url]Http://www.warriordash.com[/url]
Anyways, thanks a lot all, I'll try to follow the thread a bit from here on, work hard and eat eat eat.
I love south american ground karate
In a similar vein, I'm intrigued by this article: http://www.tmuscle.com/free_online_article_issue/issue_634?s=indexTitle#thibs-35-minutes-to-muscle
Anybody else read it and have thoughts?
I love south american ground karate
I'm super pleased
There's several options for switching things up, you don't even have to change your 5-day a week schedule. From what I've seen, the general recommendation is to change things up about every 3 months so that you counteract muscle efficiency. If you're doing the exact same lifts for a long time, your muscles and CNS (central nervous system) adapt and get really good at that particular motion. When you're really good at it, you're wasting less energy; which actually means you aren't pushing your muscles to work as much.
By changing things up, you get rid of that kind of comfort level for your muscles, and a new motion means they have to work really hard again; which means strength gains.
Like if you run one obstacle course over and over again, you get overall better and faster for a while. But then you start finding the specific tricks to cut a few seconds here and there instead of just running faster or jumping higher; crappy analogy but hopefully you get the point.
Most guys here will endorse Rippetoe's Starting Strength, because it works and most of us used it to start from nothing. You get out of it what you put in (I don't get enough sleep and don't eat a big calorie surplus so I gain relatively slowly on SS), so it's a pretty straight forward effort:reward ratio.
PSN: Robo_Wizard1
Mon
Under grip pull ups, 4 sets until failure
Wide grip lat pull 4 sets starting at 70-80 lbs 12/10/8/6 10 lb increase each set
Sitting row w cable machine starting 110-120 lbs 12/10/8/6 10 lb increase each set
Under grip lat pulls starting 70-80 lbs 12/10/8/6 10 lb increase each set
Reverse grip pull downs starting 70-80 lbs 12/10/8/6 10 lb increase each set
Single arm dumbbell rows starting 35-40 lbs 12/10/8/6 5 lb increase each set
Lower back hyper extensions, 4 sets of 10 while holding 10 lbs
Whatever it's called when you use the equipment for lower back hyperextensions and dip to the sides, while holding 25 pounds, 4 sets of 10
Tues
Flat dumb bell bench press, 35 lb dumbbells starting 4 sets 12/10/8/6 5 lb increase each set
Incline dumbbell bench press, starting 30 lbs 4 sets 12/10/8/6 5 lb increase each set
Decline dumbbell bench press, starting 20 lbs, 4 sets, 14/12/10/8 5 lb increase each set
Machine flys starting 90-100 lbs, 12/10/8/6 10 lb increase each set
Dips 4 sets each to failure
Push down machine starting 100 lbs, 12/10/8/6 20 lb increase each set
Weds
Barbell squats, warm up set with just bar then starting with 50 lbs + bar and going up each set, 12/10/8/6
((Squats are new to me still, its a more recent addition so Ive been starting a bit lighter and really trying to learn the form, beginning to get more comfortable with it.))
Sitting leg curls starting 80 lbs 12/10/8/6 increasing 10 lbs each set
Standing machine calf raises, starting 120-160 lbs, 12/10/8/6 increasing 20 lbs per set
Leg extensions starting 80-90 lbs, 12/10/8/6 increasing 10 lbs first sets, 20 lbs each set after
Seated leg press 12/10/8/6 ((I forget starting weight on this))
Ab work, 4 sets, front and each side, varies week to week what I do
Thurs
Reverse grip barbell curls starting 20 lbs, 12/10/8/6 increasing 10 lbs per set
Seated preacher curls, starting 30 lbs, 12/10/8/6 increasing 10 lbs per set
Standing Dumbbell hammer curls, starting 15 lbs, 12/10/8/6 increasing 5 lbs per set
Cable machine standing curls, starting 50 lbs, 12/10/8/6 increasing 10 lbs per set
Standing ez-bar triceps, starting 40 lbs, 12/10/8/6 increasing 10 lbs per set
Cable machine standing triceps starting 50 lbs, 12/10/8/6 10 lb increase per set
Pushdown machine starting 100 lbs, 12/10/8/6 20 lb increase per set
Lying Supinating Dumbbell Extensions, starting 10 lbs, 12/10/8/6, 5 lb increase each set
Usually try to get a few under grip pull ups at the very end
Friday
Dumbbell shrugs starting 55 lbs, 12/10/8/6 increasing 5 lbs per set, hold at peak for 3 seconds, roll shoulders back, hold 3 seconds, and down each rep.
Two Arm Front Deltoid Dumbbell Raises starting 5-10 lbs, 12/10/8/6 increasing 5 lbs each set
Dumbbell Deltoid Lateral Raises raises starting 5 lbs, 12/10/8/6 increasing 5 lbs each set
Seated Two Arm Dumbbell Presses starting 25-30 lbs, 12/10/8/6 increasing 5 lbs per set
Dont know a name for this, dumb bell raises directly to the side, starting 5 lbs, 12/10/8/6, increasing 5 lbs per set
Ab work again
Sorry it took a bit, I actually had to look up the names of a lot of things, I know the basics on how to do a lot but not the names at this point. I try to focus on doing each rep slowly, 2 seconds up 4 seconds down is what I was told to do.
**Edit** Also, each day I do 30 mins cardio work, usually incline on the treadmill with varying speeds/incline, sometimes stair machine, sometimes handbike, and I do 5 mins warm up cardio before lifting.
**Edit 2** Also worth mentioning, I'm 29 years old, 30 in september, and weight around 175-180 lbs, and I'm unable to do barbell flat bench presses due to problems with my left shoulder.
I love south american ground karate
I love south american ground karate
I have a fitness assessment tomorrow that's guaranteed to put me through the ringer, which is great, and the guy will give me some more nutrition tips so I can meet my 20-pound lean muscle mass quota by next year.
Looking forward to it!
90g of protein for $2. This may be the best discovery of non-meat nutrition I've made in Japan, (right behind my meaty discovery of squid jerky).
The fact that it is made of virtually nothing is what's great about it. 100g only yields about 70kCal, and is about 20g of protein. I've had trouble finding the exact nutrients because I haven't found any analysis of squid in English. The only possible concern would be that it's about 200mg of cholestorol per 100g; but virtually no fat so that evens out.
The only negative is that I'm trying to protect an injured toe on my right foot, which is fucking up my ankle.
For people coming from very overweight, dealing with hunger pains is a real issue.
I love south american ground karate
I love south american ground karate
more isn't necessarily better you know
I love south american ground karate
I threw together some chicken, shredded red cabbage, onion, green apple and a little plum sauce. Shit is delicious.
The more work you do the more calories you'll burn. This has plusses and minuses.
you could probably safely cut half the exercises from each day tbh
another few things:
- chins to failure as your first exercise on Mondays is not something I'd recommend
- 4 upper body days for every lower body day is a pretty poor ratio
- arms day could be easily worked into the Monday (biceps) and Tuesday (triceps) routines
- do overhead presses to work your shoulders
- and deadlifts if you wanna work your traps
53 Ways to Build Muscle, Gain Strength & Be F*ckin Awesome
Just woke up at 5AM today and swam for awhile.
Haven't swam in years, I used be on a swim team all year round from ages 7-17.
Forgot how easy it is for that shit to just take the wind out of you if you don't pace yourself.
PARKER, YOU'RE FIRED! <-- My comic book podcast! Satan look here!
Yesss! This is how it begins.
I'd watch the overhead presses if he has shoulder issues with flat bench already. Chess, are you doing any rehab/prehab shoulder work?
Definitely do heavy squats and heavy deadlifts. For a beginner, nothing adds mass like those. And cut down the volume and number of exercises. Assistance work is just that, assistance.
And if you want to do another mud run, there's the Run Amuck down in Palos Park in September.
Do you switch up which exercise you do from each section every week or can you pick one and stick with it throughout however long you stay with the program?
Alternatively, I could just change which exercises I do from Max OT, but opinions are welcome.
Workout A:
Squat 3X5
Dips 3Xfailure
Deadlift 1X5
Chins 3Xfailure
Workout B
Squat 3X5
Press 3X5
Power Clean 8X3
Chins 3Xfailure
I go to gym 3 days a week, and altnerate A and B every time.
This is essentially the Starting Strength novice plan, with dips replacing bench because my shoulders are fucked, and chins as an assistance exercise.
2 months is kinda short for a mesocycle. I usually try for 3-4 months.
How strong are you? Are you pushing 250+ on your 1 RM Bench, 350+ Dead, 300+ Squat? Westside is good if you're getting towards the top end of your limits. If you're more in the middle, I'd suggest either a Texas program or Bill Starr's 5x5.
Bascially, for Westside, on the primary you go for a full 1RM on the max effort days. You should be adding weight to your 1 RM every week on ME days. Rotate the primary exercises out every 2-3 weeks to avoid CNS burnout. If you're not adding weight EVERY ME DAY TO YOUR PRIMARY LIFT, you're not doing Westside the way Simmons recommends. It's a bitch and a half and I've never been able to do full Westside on deadlifts. You just get absolutely fried on it. And even Simmons isn't quite sure how to fit deadlifts into his programs.
I'm definitely more in the middle. I didn't want to do something like Texas or Bill Starr because I felt they were a little bit more geared towards powerlifters. Also, squatting more than once a week made it pretty hard for me to fit in running, which I do for fun and really would rather not give up.
I guess a summary of my working weights would help.
Height: 6'1'
Weight: 190
Bench: 180
Squat: 225
Deadlift: 230
OHP: 120
I'm well aware my deadlift should not be that close to my squat. I'm going to chalk that up to having been a runner for years before I started lifting.