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Routine Design for Dummies 1.0 eknight 168 3 dayseknight (56221): 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 5 monthsRyanEdward (10): Awesome post
Am I ready for my first NATURAL competition? kubicka 3 2 hoursNaturalBrawn (154): 23 is a really tough age to jump on stage, your just out of the jnrs and up against guys that could have 10+ years on you. For a natural these are prime growing years, do you really want to be in an extreme deficit For a period of months? With your level of development you may snag a place at a regional if you come in super lean, or you couod get blown out of the water which happened to me when I competed at 23 and came last in the the...
Lurker's Log - A whole year of gains NaturalBrawn 10 6 hoursNaturalBrawn (154): Im potentially going to start some LISS, I dont want to drop my calories down any lower and 'my steps' have dropped right off (sub 5000 daily). So heres the killer q, I like to watch Youtube vids, so far im hitting these regularly; * Athlean-X * Omarisuf * Joe de franco * Chad Wesley Smith * Kelly Starrett Any other suggestions? Also Podcasts and Ebooks im looking into, I used to be hot on podcasts but as im not commuting / no cardio these...
5% carbs 30% protein 65% Fats - Bulking Musa 15 8 hourseknight (56221): Enough to know that transient hormonal changes from IF are irrelevant, as is meal timing; that you actually burn more fat in a fed state; and that you're still not eating enough carbs. -3X
My training log getfit24 41 9 hoursgetfit24 (37): 10 minutes stationary bike 300 counts jump rope 3x15 db curls 3x15 overhead triceps ext 3x15 db hammer curls 3x15 single arm overhead triceps ext 3x15 alt db curls/hammer
Onward Onslaught Cannonball 184 19 hoursCannonball (6097): Did some biceps monday, was not an energetic day if I remember correctly. Then I did a 380 band bench with purple band on tuesday, not much more after that. Thursday was also biceps. lol Started a new job last friday so energy has been low. Hoping to be able to get some more bodybuilding legwork in coming week.
Overtraining Hambo 4 23 hoursYeags (862): It's when you die☠️☠️☠️
Another LOG for the Old Man wannabemuscular 65 1 daywannabemuscular (31965): Friday 4/28 - Chest/Shoulders/Triceps Band Pullaparts: 60 Band Dislocations High Band Row: 20 Bench Press: -- 135x10, 185x10, 235x5 (final reps paused) -- 275x1, 285x1, 295x1, 305x1, 315x1, 325x1 (long pause) -- 225 5x5 (all paused) Close Grip Pin Press: 255 x10 singles (20-30 seconds rest) Superset: -- DB Lateral Raise: 15 3x12 (slow eccentric) -- Band Overhead Triceps Extensions: 3x12 (grey band) Band Internal Rotation: 2x15 ...
Eagle's log EagleRare10 130 1 dayEagleRare10 (688): 4/28 OHP Weight: 206.4 OHP warmup: bar x15; 95x8; 125x5; 135x3 Band pull aparts x15 and dislocations x5 between each warmup set Working: 155x5; 145x6; 135x7 Bent over rows: 155x10; 175x10; 185x8 Seated DB OHP: 65s x8 Arnold press: 55s x10 Bicep tri-set: 3x slow negative chin ups; 6x 1.5 rep incline curls (30# DBs); 12x band hammer curls (purple band). Two rounds Push up quad-set: 5x extensions; 5x diamond push ups; 5x each side plank...
How can we improve your meal prep experience bblbtt007 1 2 daysbblbtt007 (1): Hey everyone! I'm working with a design team at UCSD to create a service that eases meal-prepping for individuals. We created a few user scenarios and sketched them out as storyboards. Some feedback on them would be awesome! (Excuse our crappy drawings lol)
15 to 10 bodyfat? SnackIt 10 2 dayseknight (56221): The one you enjoy most. -3X
Planche & One Arm Chin Up Journey zachh85 79 2 dayszachh85 (55): Workout 77
Strength log lolssons 92 2 dayslolssons (1153): Today was a light back day with some extra ab work Considiring taking some time of this numberchasing and going for a small cut 10ish weeks. And just doing a more fun program in my eyes. I don't doubt i will come back to powerlifting but right now I'm a bit bored of it.
Cortisol effect Lilfitgirl 5 2 daysLilfitgirl (1): Thank you guys for your replies. @wannabemuscular I hate steady,long sessions of cardio so,in that cardio day that I have, I usually mix it up with different things.Usually I warm up with burpees and I usually do 50-100 as fast as I can,or some minutes of box jumps,kettlebell swings.Then I do 10-15mins rowing,10-15mins HIIT on the stairmaster or on the treadmill.I am trying to do some HIIT on the other days instead of fast walk(I cannot run...
Is Coconut Water a Laxative? Emmac01 1 3 daysEmmac01 (1): A cup (240 grams) of coconut water contains 46 calories. It is free of fats but has natural sugars, vitamins, and minerals. Coconut water contains good amounts of calcium, vitamin C, manganese, and potassium. Its minerals and B-complex vitamins such as niacin, thiamin, riboflavin, and folate boost its hydrating effect. Although coconut water appears like a clear liquid, it contains fiber.Even a homemade fresh fruit juice may lose some fiber...
Any Jetta owners here? wannabemuscular 18 3 daysmikew (11169): My car is an '04 Honda Civic with 115,000+ miles. Still runs great and hopefully will for over 200k and beyond. After being a one car family for 2-3 years we bought a used CR-V off - which is similar to car max. No haggle pricing and 7 day trial and a $500 off coupon. They give the coupons to buyers to pass along to friends so if you see something on that site hmu for a coupon!
Any flaw ? GreekLegend 3 3 daysAoverto7 (145): What is the weekly breakdown of this routine? How long does each workout take?
Are bananas good before bed? tilliner 6 3 daysSOLARSUPLEX (8275): yes
Fruit "juice" Takeiteasy 6 3 daysJsn3004 (2590): 69 calories an hour for me. I'll take it!
Lipodrene? jayjay770 2 3 daysBachette (1): I used this for several weeks and loved the results. I started by taking one pill in the AM and another at lunch. After one month I increased the morning to one and a half and stayed with one at lunch. Never felt jittery or nausea and did feel some extra energy. Lime with all supplements, you must have proper nutrition and exercise to obtain full benefit. Not a miracle pill, but very effective.
Guess my Deadlift, benchpress and squat 1rm ZeposPowerbuilder 14 5 daysGreekLegend (52): this is accurate bench pr ; 135 deadlift ; can't deadlift squat; skip squats ( leg presses 300lbs like a badass)
Calf contraction Hambo 7 5 daysGiller (1): Hallo! Ich weiß, dass es für dieses Thema nicht aktuell ist, aber ich möchte Ihnen das empfehlen, was mir vor kurzem sehr gut geholfen hat. Es handelt sich um eine Online-Apotheke, wo ich ein Potenzmittel Viagra für mich selbst rezeptfrei bestellt habe. Der Preis war niedrig und dank der Aktion habe ich auch einen 20% Rabatt bekommen. Die Lieferung war wirklich sehr schnell und hat nur 2 Werktage gedauert.
Needing some advice Dorich 83 5 daysDorich (277): Update: It's only been one week of maintenance. I went from extremely low carb / depleted state at 61.6 kg (135.8 lbs) to maintenance calories with moderate-high carbs. Normal eating, more or less. Weight has increased to exactly 64.4 kg (142 lbs) with skin-folds remaining exactly the same. Muscles look fuller, face looks more "lively" and fresh. Strength levels are fantastic. My assumption is that my weight will stabilize at...
Cardio or lifting weights? selfin 12 6 daysDorich (277): but who was inability to troll properly?
i should stop bulking or not ? bodyfatkiller 9 7 daysbodyfatkiller (1): LOOOOOOOOOOL Dear god, thank you.
10 Week Bulking Progress...Help Please. bflare 12 9 daysbflare (1): No problem FiremanS I have some videos already recorded. Squat Bench OHP Thanks again.
Is "bleeds" like this normal after workout? ZeposPowerbuilder 9 10 daysSOLARSUPLEX (8275): Well, he does filter the pictures so his fat kinda looks like abs.
Gyno?? RyanMorgans 7 12 daysRyanMorgans (4): @robinxchrom thanks man
Back from chiropractor GreekLegend 14 12 daysrobinxchrom (22): get a good chiro. my chiro has competed in women's physique she gives me good solid advice in regards to still lifting and looking after my back don't pay up money to someone who isn't going to help you in regards to your longevity AND pursuing ur passions! anyone can tell you not to do anything dangerous but its about working with ur patient/client to find workarounds so they can still hit their goals. i have issues with the...
I need help RyanMorgans 4 12 daysrobinxchrom (22): u need to bulk for 1-2 years. eat in a surplus, find a good training program, progressively get stronger month to month, aim to gain 2-4lbs a month and dont sweat it. ur too young and inexperienced to have to worry about micromanaging this stuff. just learn to enjoy the gym etc.
Eat less on Non traing days? RyanMorgans 6 12 daysrobinxchrom (22): just eat the same. easier and simpler. maybe if ur struggling to drop weight, <10% and on low macros, u can think about cycling shit about.
Boxing and injury give me ur experiences Illadian 4 14 daysIlladian (268): Thanks fellas it is why am doing it tho cos i cant lift yet
Back from the Dead Log eknight 187 15 dayseknight (56221): 4/13/17 Upper warm-up Tri-set: DB lateral raise 15 lbs x 6 reps, 3" pause, 3" eccentric Cuban press 15 lbs x 8 reps Single-arm DB shrugs 45 lbs x 12 rep ^^ 2 rounds of the above Incline DB press, 6" eccentric 3x40x6 Incline DB press 50 reps AFAP- 25# DB 1:21 Superset: CGLP 90x12/110x10/130x10/150x10 Band face pull + ER 4x10 Superset: One and a half rep lateral raises: 4x10x10 Cable shrugs:...
Looking to lean up Tmacca 4 16 daysjostrosky (169): @Tmacca I;m with @FiremanSi, that is a lot of weight to gain in a short period of time. Where you dirty bulking? There are smarter ways to bulk i.e. adding specific amount of calories to maintenance then seeing what it does then make adjustments. It's difficult to determine how to approach this. What i would do is take the caloric intake that you are consuming right now and subtract 500 calories. Then adjust your calories each week to the point...
Am I measuring correctly (is 1 cooked cup e GreekLegend 3 16 daysSalokin (586): 1 cup uncooked is 3.75 cups cooked. the cals you're showing is one cup uncooked.
Summer Workout Tanks bioniclefty 5 16 daysAoverto7 (145): OMG those are hilarious and cute! thanks for sharing! so selfless.
I thought this was interesting (Durnin & Wo) Dorich 7 17 daysDorich (277): @EagleRare10 You're right, although DEXA is a tricky subject as well. It measures not only subcutaneous fat but also visceral and intramuscular. If someone has higher amounts of non-subcutaneous fat, it can provide surprising numbers. There was a case someone told me about a few months ago, where someone contest-ready and clearly shredded at a very low BF% was DEXA'd and determined to be 13%... mainly due to significant amounts of intramuscular...
Could someone make me a 5 day bro split Josh5515 20 17 dayshaole (2019): This is what you should do... This is a forum and I understand that you want to just be told what to do. I think its a generation thing. Read through the sticky about routine design for dummies. Educate yourself now so you don't waste time in the gym doing a bro split that doesn't really work. Or you can PM me and or just tell us what your goals are and I/we can help you out... and probably criticize you more too.
Best weight loss pills marymartins 10 21 daysjayjay770 (1): Ew diet? Isn't there a quick fix to this? I'm not trying to put in actually work here.[/quote] exactly, no one wants to change and put in work to see results. they just want it handed to them in pill form
Bulk or Cut? RyanMorgans 15 21 daysjayjay770 (1): You're 15, so just lift a way that makes you happy and want to continue lifting, and eat healthy and clean and just eat a lot. Maybe add a protein shake to your diet.
Discount Code thread wannabemuscular 249 21 daysjayjay770 (1): 30% off Xtend BCAA's
Sweet potato skin calories Nbanfl 15 22 dayswannabemuscular (31965): Yeah, beer doesn't count. It's basically just micronutrients and water.
Loose skin or fat? Nicolelou 10 22 daysSOLARSUPLEX (8275): Like others have said, its just normal fat that everybody carries. Now to shape up for the wedding. 2 months? lets kill it. Read the FAQ thread at the top of the forum and report back if you have any questions regarding specifics. Note: people get pretty hostile if you ask a question that could be answered by just copy and pasting from the faq thread. Just read through it and don't feel bad when everything you thought you knew at fitness...
1000 calories over maintenance Takeiteasy 3 23 dayshaole (2019): Water doesn't count as calories so yes you should have gained roughly 2 pounds. There is the obvious margin of error and fluctuation in your energy use to consider and now that you are probably not eating at the same level you have probably already dropped some of that weight.
Skinny arms peterholt 13 24 dayslolssons (1153): I would suggest continue with whatever it is you are doing but add in extra armwork at the end of your workouts 3days a week for like 4sets of biceps and 4set of triceps per workout the added volume will for sure make your arms bigger if you are in a callorie surplus.
Uneven hips (lateral pelvic tilt?) Dorich 4 24 daysDorich (277): Alright, appreciate your input.
Is this proper deadlift form? Dorich 3 25 daysCannonball (6097): garbage
Look forward to binge eating Humblelifts 2 25 daysDorich (277): I look forward to eating like a normal human being in a couple of weeks.
What should i do nextt? Continue same way? selfin 83 25 daysselfin (22): Trolling? No, i am just curious about what do u think of green tea after i read this: