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Routine Design for Dummies 1.0 eknight 124 4 dayseknight (53137): 34 sets should not take an hour and a half. You're resting too long if that's the case. 60 seconds between sets is plenty. This thread is set up as a sticky to help new members. I have no interest in further debating this and taking up space derailing the thread. Start your own thread if you wish to argue your points please. -3X
Simply Shredded FAQ - Read before posting! Frostshock 34 3 monthsJustinC (1): Nice dude :)
Sleep schedule and bulking? Oslo1234 5 14 minutesHamb0 (1150): A sleep cycle usually lasts around 1,5 hour, after which it repeats itself, so you should be entering the REM sleep stage several times. But if you don't feel noticeably tired, then you're not really having a problem. The recommendations for sleep, typically 7-8 hours, don't need to be in one go, but obviously each bout should be sufficient in length to get through multiple full sleep cycles, so sleeping, for example, 16x30 mins per 24 hours,...
New Gym..New LOG..GTFIH! varunj17 13 4 hoursvarunj17 (471): Week 2: Day 3: 1. Bench: 3 X 4,3,3 at 85kg 2. Squats: 4 X 4 at 115kg 3. Olympic Ring Pullups: 3 X 8 4. Pause Squats: 4 X 2 at 100kg 5. Trap Bar Shrugs: 3 X 10 6. Barbell Shrugs: 3 X 8
Meet Prep _RudeCrew 5 6 hoursNorIda (45283): It's been rough around here. Literally only updates like once in two days for all posts at times. And I don't lift frequent enough to keep a log interesting. Yolo
My Log 2016 Fayzeh 82 7 hourseknight (53137): Well that's the tricky thing- if you do too much inner thigh work, there's a good chance you'll increase your q-angle. This can lead to IT band syndrome, ACL injuries (which women are more prone to anyway), or increased knee pain in the patella region. If anything, you could do lateral lunges, since those require co-activation of several of the hip muscles. -3X
The Old Man trudges on (LOG) wannabemuscular 307 9 hourswannabemuscular (29529): Tuessday 6/28 - Cardio Bicycling: 14:57, ~3 miles Last Thursday I did 2 miles in 13 minutes. Today I did 3 miles in 15 minutes. I'd say that's a decent improvement. There are several slight inclines and declines in my neighborhood that span a few blocks each. It makes for some nice variety.
Phat Log ParkerHenry 49 19 hoursParkerHenry (91): Tuesday, June 28 2016 Lower Power * Squats 285x5 285x3 285x3 * Hack Squats 290x6 290x6 * Leg Extensions 120x10 120x10 * SLDL 205x8 205x8 205x8 * Lying Leg Curls 120x10 120x10 * Standing Calf 120x10 120x10 120x10 * Seated Calf 115x10 115x10
Log: Consistency is the key to success lolssons 303 21 hourslolssons (1072): Squat 9x5 80kg 1x16 Lunges 3x8-10 Goodmorning 3x8-15 Toes to bar 4x10-15 KB jumps 10x4 30sec rest So first squat workout in almost three months so set my training max low and went after it. Quad still hurt but gets better when my legs get warmed up properly. Overall happy with the workout. Will be at my strongest ever in 16 weeks from now.
Does rice make you poop weird? jja0016 9 1 dayjja0016 (829): Well, it does for me.. That is weird. PS: assholes, lol.. that is not a pun either.
Dear Stefumat Hamb0 1 1 dayHamb0 (1150): @Stefumat So i noticed you deleted your previous thread about Empirical cutting and training and what not. You might not even see this post, but i just saw something that i thought was too funny, and too ironic to pass up: So you cited a T-nation article from 2010 by Brad Schoenfeld, regarding training to failure. You were a clear proponent of training to failure for maximum results, and used the above mentioned article as a back-up to...
game of thrones the1 53 2 daysforgottenpass (133): **********SPOILERS********** Man what a fucking finale!! Probably my favorite of the series, or any other series out there. Hyped about jons parentage, and arys new acquired skill as a baker. LOL Mad queen cercei has to be killed before the bitch goes and burns rest of king landing down. ....Well, countdown begins till episode 1 of season 1.
Another physique comp Zyzzst 38 2 daysZyzzst (4474): @the1 I depleted for two days. No diuretics at all. Barely cut water. My body doesn't hold that much water anyways so I just sipped the whole day and pounded reeses hard. I had about two bags of mini Reese's cups, a big ol burger and fries, a snickers, 6 rice cakes with peanut butter and honey, and a good amount of white rice. I'm telling you I ate a ton to be full as can be.
531 spreadhseet, need help JoshW2480 7 3 daysNorIda (45283): Sharp turn where? I said to put forth effort in both posts to reep maximal gains. But apparently you were distracted by the pretty colors in my initial post. It's okay bro, we still love you.
How to build muscle and lose fat same time Benzenunovic 3 3 daysHamb0 (1150): @Benzenunovic while some people could probably benefit from the information you have to share, the average member of this forum probably isn't within your target group
Do I have gyno or just need to lose weight Goldengloves 4 4 dayseknight (53137): You've been told by your MD that it is not gyno. Why would you trust the opinion of random people of undetermined medical knowledge via the Internet over your doctor? -3X
I do what I want Log Rand 74 4 daysRand (4174): Today was a family sqaut day. My daughter was squating with a broom stick. Pretty cool that she is interested in what I am doing. Squats 315x3 335x3 365x3 385x3 405x3 415x3 425x3x4 fun day. Then delivered and built furniture all day. Huzzah
Eagle's log EagleRare10 32 5 daysEagleRare10 (64): 6/22 workout (legs/core) Weight: 205.2 Warmup: Squat 135x10; 185x7; 225x5; 265x3 Working: 295x5; 275x7x2; 225x10 RDL (dumbbells): 200x10x3 RKC plank: 45 seconds x3 Hanging leg raises x10 Windshield wipers x8 (each direction) Bulgarian Split Squat: 55lb DBs x10 (each leg) seated ham curl: 210x5; 195x10 standing calf raise: 355x15 KB swings: 28kb x20 legpress: 400x10 6/24 workout (chest/back) weight:...
If you're skinny fat and need advice!! Benzenunovic 6 5 daysBenzenunovic (1): @Hamb0 no haha I didn't it was my first video, so I found a generic picture online. There are some strong ass skinny dudes out there
NBA Finals EagleRare10 50 5 daysEagleRare10 (64): @oceanair Since OKC traded Ibaka, I think that means Durant is outta there. . . but I'd be surprised if he goes the Lakers.
Swolfie thread? SRorhrbac0808 46 5 daysforgottenpass (133): YEP, WHATEVER IT TAKES!
Stuck at a plateau Ryley6905 8 6 daysRyley6905 (1): I'm definitely not abandoning my goals, rather going to attempt a different approach using the FAQ stickies and such. I've calculated out my macros and they sound much more reasonable at... -156 P -362 C -92 F for 2,900 cal/day using a 200 cal deficit from 3,100. I just need to figure out what to eat to satisfy the daily quota. Just will take a little time and number crunching. :) I'll probably continue to use the training program though...
Not losing weight? barbellbunny 27 6 daysValMadalinski (1): You may try some supplements to loss weight like since one of my relative tried this and got fair results. And @haole "Eat less or increase your activity level...or both" is a good idea. But why not to use supplements while the idea seems doesn't work.
Proximal biceps tendinosis KS100 2 7 dayseknight (53137): See a PT. The shoulder joint is too complex to either be self-diagnosing or asking for advice without seeing you. -3X
Best way to progress after surgery csizemore21 15 7 dayseknight (53137): @clipboarder no such thing as a "minor" SLAP tear! If it makes you feel any better, the protocol you outlined is exactly what every physical therapy clinic I've ever known or worked at uses- it's pretty standard: 6 weeks in a sling to allow soft tissue healing, 4-6 weeks of passive and active-assistive ROM, but no active ROM, 3+ months before return to recreational weightlifting. Shoulder surgeries are a bitch, whether it's a rotator...
Progress Mpff5 3 7 daysMpff5 (4): Thanks!
Discount Code thread wannabemuscular 243 8 daysonlychevy6 (19): Top Peptides Discount code : chevy625
Naked Warrior Training Log francesconicoletti 2 8 daysfrancesconicoletti (1): Workout 18.06.2016 a) Weighted Full ROM Dips ramping 5reps 5@bw+15kg | 5@bw+20kg | 5@bw+25kg | 5@bw+30kg | 5@bw+35kg | 5@bw+40kg b) Weighted Pull up ramping 5reps 5@bw | 5@bw+5kg | 5@bw+10kg | 5@bw+15kg | 5@bw+20kg | 5@bw+25kg c) Military Press 5@40kg | 3x3@50kg d) Lunges 8@26+26kg | 2x8@28+28kg (each leg) Workout 19.06.2016 a) Weighted Pull up 5@bw | 5@bw+5kg | 5@bw+10kg | 3x3@bw+25kg | 8x1@bw+25kg | 3x5@bw+10kg b) Neutral Grip Pull up...
Pain in upper forearm/elbow groove KS100 4 8 daystisisme12 (1): This might be because of the distal biceps tendinosis. Some people may experience pain or difficulty until 5-6 months. Since you are exercising with weights you might likely cause tennis elbow too. Are you feeling difficulty in holding objects? Better you consult an expert for a detailed check up. Physiotherapy treatment and simple stretching exercises will help you to get rid of such pain. My brother had faced a similar problem and got sports...
BCAA's - makes me feel weak? haole 7 8 daysRand (4174): I am guessing P meant pee. @oceanair
8-12 Week cutting Macros/Workout Program simben12 2 8 dayseknight (53137): Feel like your total kcals and carbs a little low, and protein is a little high. Have you read the two sticky threads? There's some good advice on routine in both of them. -3x
Could it work? SnackIt 11 9 dayseknight (53137): You're already using an incredibly effective split if you're doing WSBB. Why are you trying to reinvent the wheel? -3X
What to do to lower my resting heart rate? alkudari23 2 9 daysHamb0 (1150): Work on your cardiovascular conditioning Aside from that, 80 BPM sounds very high for a guy your age. And you look like you're in decent shape too. I'm wondering if it might be an idea to get an appointment with your doc? Just in case there might be a less straightforward reason for your high heartrate, rather than just poor condition? I have a resting heartrate in the mid to end 40's in the morning, so compared to what you describe, it...
Add rear delt exercise in PHUL routine? dayrone150 5 10 daysdayrone150 (1): Yes, thank you.
Happy Father's Day! eknight 2 10 dayswannabemuscular (29529): @eknight You too. Great day so far and perfect weather.
Bulking macros? dburt2 7 10 dayseknight (53137): ^^ -3X
Workout plans that hit muscles twice a week? dayrone150 8 10 daysdayrone150 (1): Thank you. I'm going to the the PHUL. After researching, I saw many people mention how they're going to add a rear delt exercise. Should I add one?
Help regarding Anavar Lezando 1 10 daysLezando (1): Hi,;can anyone please help im looking to start a course of anavar iv done my research and im happy with to start now however iv heard of alot of fake anavar get sold online,ebol i believe is one, can anyone advise a good source of supply. Thankyou lesley x
"You lift like a man"...log emmyweird84 74 10 daysemmyweird84 (409): So updated photo...I still have too high body fat but oh well..progress not perfection I guess
Forum link gone on main site? SOLARSUPLEX 8 10 daysemmyweird84 (409): Could be positive and say maybe it's a temporary thing. Like a promotional period for the shred program... Lol sorry I've way too much coffee this morning
My Kinobody Experience - Vlogs TiagoToreiro 1 10 daysTiagoToreiro (1): Hi all, I will start tomorrow with the Kinobody - Aggressive Fat Loss 2.0 - Intermittent Fasting experience, though these 90 days I will record everything and do regular vlogs where I will explain in detail how my body is reacting, how it's affecting my life on and off the gym etc. My first Vlog has been uploaded yesterday.
Some progress pics. darklight79 9 10 daysBraun78 (1): Oh wow, that's a really huge improvement! congrats! Are you using any weight loss supplements?
Seattle SRorhrbac0808 14 10 daysThatguy81 (541): Yep, bout 45 mins away. I told you years ago my buddy owns a gym in Tacoma. But I'm not meeting up for a dick slap sesh, homo...
Blood Type diet? emmyweird84 13 12 daysemmyweird84 (409): @Hamb0 I think you're absolutely correct. Our culture features incredible things done in incredible speeds. I think the unfortunate part is that people don't care until it's too late. And like you said, there won't be anything to catch you. Even making the smallest of changes can be beneficial. But what can you do?...Just continue trying to make your own life better I suppose.
how heavy clover_nev 4 12 daysA_em (1879): It is not that easy. You can be stuck lifting the same weight for years if you don't run a proper routine/eat right/push yourself.
Is this all men forum? clover_nev 5 12 daysclover_nev (1): Thank you, will check out more here :)
Workout plan that hits muscles twice a week? dayrone150 1 13 daysdayrone150 (1): Does anyone know where I can find a list of workout plans that hits each muscle twice a week? Maybe on this site? I'm 19 and 6 2 btw. My goal is to get bigger. I've been working out my muscles once per week but my arms haven't grown in like 6 months. I've been working out for a year now.
Does it look like I have gyno? Kfit90 4 13 daysBeans (3808): Hard to tell but it doesn't look like it to me. Looks like you lift and have a little extra body fat. My nips are puffy even when I'm lean, but my chest looks fine if I'm not too fat.
bodyfat estimate help JohnnyOstapczuk 10 13 daysJohnnyOstapczuk (1): kk thanks for input guys , thread can be close now , i dont kno how tho cuz im new here
Cutting Macros rr12 10 14 daysfitzy2015 (1): 5ft 7 mate