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Routine Design for Dummies 1.0 eknight 168 10 dayseknight (55834): What?? Day 2: Compound lower body movement (squats/ deads/leg press): 4 sets 3-6 reps Second lower body movement, unilateral is my preference: 3 sets 8-10 reps Hip extension movement: 3 sets 8-10 reps Direct knee flexion movement: 3 sets 8-10 reps Calf movement: 3 sets straight leg, 3 sets knee bent. 8-10 reps each. Abs as above. Not sure what you're talking about. I'd also say that you're not correct in your statement as a whole, though....
Simply Shredded FAQ - Read before posting! Frostshock 38 4 monthsRyanEdward (10): Awesome post
Planche & One Arm Chin Up Journey zachh85 61 6 minuteszachh85 (46): Workout 63
Back from the Dead Log eknight 175 17 minuteseknight (55834): Ugh I'm so bad about updating. Thursday and Friday were similar to last week's workouts, with the exception of doing 77 push-ups and 25 squats, so there was progress on both of those. This week is the last one of the current phase I'm in then a deload week and will start a new 3 week cycle. -3X
Onward Onslaught Cannonball 150 44 minutesCannonball (6061): Paused bench: 330x1 297x10 PR 297x10 297x9 Triceps extensions rope: 8 plates 13 reps Sum: nice. All I have to do now is to increase from 2 sets to 7 over the coming 5 weeks. 1 more set per week.
Starting a blast Jacktheripp 20 7 hoursTedDansen (10): Ok... Stop taking the gel the day before you start the test e. Even though people don't start seeing results for 3 weeks after starting, the hormones are active soon after injecting. Since you already have exogenous test in your system, you'll probably see results faster.
Taking Clen Keleigh93 5 7 hoursTedDansen (10): Clen is a really bad idea with the cardio that you're going to be doing. It puts a ton of stress on your heart just by itself, so if you do any kind of intense cardio at the same time you're going to be dealing with thickening of the heart muscles at least, and a heart failure at worst. Better to go with something milder like ephedrine or caffeine. And if you're not losing weight fast enough, drop your calories. All that shit will need to be...
Peptides racing heart beat jvett 3 7 hoursTedDansen (10): I get a little flush and lightheaded 10-20 min after injecting until I eat something, but it doesn't last after that. Certainly not through the night. It sounds like you might have an infection. If you don't feel better within a day or so I would go to the doctor.
narrow-grip benchpress Hambo 3 8 hoursTedDansen (10): Shoulder width, thereabouts. You don't want to go too narrow and make your wrists bend awkwardly.
Maintenance Nbanfl 3 13 hoursNbanfl (1): @wannabemuscular cool, thanks man
Another LOG for the Old Man wannabemuscular 46 14 hourswannabemuscular (31770): Saturday 3/25 - Chest/Shoulders/Triceps Band Pullaparts: 40 Band Dislocations High Band Row: 30 Bench Press: -- 135x10, 185x10, 235x5 (final reps paused) -- 285x1, 295x1, 305x1, 315x1 (paused) -- 225x12 (TnG) Superset: (arms abducted) - Band Internal Rotation: 2x20 - DB External Rotation: 15 2x20 Close Grip Swiss Bar Pin Press: 275 2x3, 225x6 (dead stop each rep) Superset: - DB Lateral Raise: 15 3x10 (slow...
Babe thread...been a while haole 9 16 hourswannabemuscular (31770):
Workout programs.. SnackIt 6 18 hoursSnackIt (76): One more question, what about periodization, when is it needed and are it needed for bodybuilders?
Quitting lifting for good. SOLARSUPLEX 42 22 hoursYeags (793): Glad your better. School comes first that's smart wish all young people thought like that...good job ๐Ÿ‘๐Ÿป๐Ÿ‘๐Ÿป๐Ÿ‘๐Ÿป
All things Food wannabemuscular 40 1 daywannabemuscular (31770): Dinner out with the wifey last night. Zuppa Di Peace and a Lemon Sorbetto dessert.
How to fix rounded shoulders? SnackIt 9 2 daysSnackIt (76): So doing the escort routine and hit my rear delt and upper back with face pulls etc will fix my rounded shoulders? I also try to keep my shoulders back all day and hold a good poseture. Whats some good upper back exercices? and traps.
Body Fat estimate Markypjr 2 2 daysFiremanSi (42031): 15-17% I'd say dude !!
Durnin/Womersley 4-site caliper method Dorich 7 2 daysDorich (193): OK, but who was starvation mode? brb advising virtually anyone with a perceived fat loss plateau to immediately raise calories because of "metabolismz" brb implying anything above a 500 kcal deficit is always terrible despite the fact that the "31 kcal per pound of fat" oxidation rule has been debunked by Lyle McDonald brb equating adaptive thermogenesis to metabolic *damage* over and over again brb equating water loss...
Binging Mustbenice 15 2 dayswannabemuscular (31770): @Mustbenice You came here for help to stop binging and you seem to be arguing the case to continue what you're doing instead of listening to the feedback you've been given. You're in a deficit and you're binging frequently. You have a problem. Here is your answer. Eat at maintenance to help you from binging. Achieve your caloric deficit by adding some more activity instead of dropping calories too low. 8 months is too long to be in...
arm off Hambo 8 3 daysHambo (838): I would like to know how much the body can take, although I will never reach that weight
My training log getfit24 36 3 daysgetfit24 (37): 300counts jump rope 3x15 box jump burpees 3x15 45lb leg extensions 3x15 60lb leg curl extensions 3x15 25lb kettlebell squats 3x15 90lb leg press
Bf% estimate and cut or bulk? Blacknation 4 3 daysDorich (193): 16%, bulk till about 18% if you want. I sent you a PM btw.
Diet Advice (Short Drop in Cal back to Bulk) CaptainKanter 2 4 daysEagleRare10 (610): Just go back to your bulking cals. Three days isn't going to impact anything.
Strength log lolssons 72 4 dayslolssons (1153): W5D5 a few days ago Paused bench 4x4 110kg Paused deadlifts 3x3 170-175kg Some rows and hip thrusts Iam skiing on some vacation so having a deloadish week
Eagle's log EagleRare10 122 4 daysEagleRare10 (610): 3/22 squat Weight: 207.4 Squat (working sets only): 315x5; 285x6; 255x7 RDL: 225x10x3 45 lb weighted planks 75 seconds; 60 seconds Bulgarian split squat: 70 lbs x12 each leg TKEs: green band 25x2 each leg Kettle bell swings: 28 kg x15x2
Am I strong enough kyle875 9 4 daysFiremanSi (42031): Want to be competitive that try peaking... Garrett Blevins has a video explaining a peak program he developed on YouTube !! Start there !! Do not cut weight for first meet either !!
Nutrition and traning Journal Apple04 22 4 daysKyleMurphree (1): I will go for more whole foods than processed foods.
Advice needed Deamaloku 4 4 daysKyleMurphree (1): To lose fat from the body, one can adopt the following- Cut back on all bad fats Drink at least one gallon of water per day Eat more protein Try programme entrainement sportif program Drink coffee or tea I am sure that this will be helpful.
BEST for FAT LOSS:CARDIO VS WEIGHT TRAINING? MoAmiri 4 5 daysKyleMurphree (1): Nice. Thanks for sharing
My Stack collection romsonic 8 5 daysDorich (193): No custom meal plan for $ 800 ?
Insulin and fat storage Apple04 7 5 daysKansas___Boyyyyy (3322): See young lad. When you act like a douche people don't want to answer you. It's magic.
AMRAP REP HOR THREAD Kansas___Boyyyyy 24 6 daysKansas___Boyyyyy (3322): those potatoes don't just pluck themselves
PB thread Baggy 7 6 daysKansas___Boyyyyy (3322): was VERY disappointed until this last post
Getting bigger by lifting 2 times per week alan007 5 6 daysJsn3004 (2473): Open thread to view post.
I'm so sorry guys Apple04 4 7 daysJacktheripp (1): You need to sort you head out fella
Inspiration/Information People Want warrendaniel437 2 9 daysSOLARSUPLEX (8215): How much pain are you in squatting 95lb with foamy ass shoes on.
Diet advice Read pls jflynny17 6 9 daysjostrosky (79): I was going by what you intake now. i typically go with 1.15 gram/lb of body weight so its a little more . you can adjust and take off 15-20gram of protein and move it over to your carbs because they are both 4 calories per gram or you can take it from protein and move to fat but fat is 9 calories per gram so only a couple grams of fat
Register now to join Prudential Ride London- Starfishcharity 1 9 daysStarfishcharity (1): Worldโ€™s greatest cycling event Prudential Ride London-Surrey 100 is back on 30th July at Queen Elizabeth Olympic Park. Starfish Greathearts Foundation holds 25 guaranteed places in this event. You will cycle through a 100-mile route on closed roads through the capital and into Surrey's stunning countryside. Itโ€™s just ยฃ20 to register and all we ask is that you raise ยฃ500 sponsorship. You can also enter as a team with your friends or...
Unknown bruising on inner thigh mrotto 2 9 daysYeags (793): Probably hamstring pull or tear is it swollen? Need to get it checked out by dr.
I'm doing 40+ sets per workout Apple04 11 9 daysApple04 (1): Random question. Is cutting easy? Or hard? Because I was overweight at one point and have a fear of getting fat.
Gained 1kg(2.2lbs) Apple04 11 10 daysApple04 (1): skinny guy
Who does Sumo vs. Conventional? wannabemuscular 13 10 daysAoverto7 (139): I stick to conventional. I just can't get comfortable with sumo.
Cardio and Bulking Apple04 15 10 dayswarrendaniel437 (1): Is it like running at moderate intensity or something less or even more intense?
Macros cutting SnackIt 24 10 daysSnackIt (76): @FiremanSi decided to do that instead, keep calories same each day and same amount of cardio, but on my rest days have an goal of taking my dog for a long morning walk every rest day and maybe do some abs at home, just increasing my activiy and dont sit so much on days off.
Bananas,Whey protein, Crumpets and cereal Apple04 4 11 daysApple04 (1): I've also got peanut butter but macros are just mainly carbs and protein.
17 year old bodybuilder! Upcoming YOUTUBER! alan007 7 11 daysSOLARSUPLEX (8215): Fuckin Sweeds I tell you what.
Extra Cardio when Cutting? CaptainKanter 2 11 daysFiremanSi (42031): Ur goal when dieting is tonne eating as much as U can while doing as little cardio initially as U can. Ur paying to much attention to ur peri nutrition which won't matter too much in the long term for u. Drop back to maintenance calls for a week see how u are. Too much cardio can increase ur chance of loosing muscle while in the deficit. I wouldn't be worry about cardio just yet. What u can do though is increase ur NEAT which won't have too many...
Look at this sexy bikinis! Nicoleb 1 11 daysNicoleb (1): - sexy bikinis
Amonunt of macronutrients Hambo 5 12 daysHambo (838): Thank you eknight for the link.
Extra sets and reps Apple04 8 12 daysApple04 (1): Thank you so much. I can really enjoy my workouts now that I don't have to add extra sets.