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Routine Design for Dummies 1.0 eknight 87 2 dayseknight (50338): Stop at target reps as a general rule. Add weight as the target reps become easier. Don't over-complicate things. -3X
Simply Shredded FAQ - Read before posting! Frostshock 30 2 dayslancethedog (1): Hey first post here and just wanted to say thank you for some great info. Looking forward to following this site.
Jumior Nationals Prep (FSF) WinnersNeverQuit 67 3 hoursWinnersNeverQuit (9732): Bench 140kg 308lbs 3X3 Skullcrushers 40kg 4X10 (50X0) Overhead extensions 50kg 2X10, 45kg 2X10 (50X0) Lat raises 5 kg 4X12 (50X0) Rear delt raises 10kg 4X12 (50X0)
DUP log Rand 436 6 hoursA_em (1177): I think those are inverted rows :)
THE OFFICIAL PUMP THREAD SRorhrbac0808 237 6 hoursthe1 (32547): 225-227lbs in these pics from today just a random upper body push workout and i got an awesome pump. Flat DB press 60lb/15 100lb/12 120lb x 17 reps. was my best for reps with that weight in aw hile benchpress 315lb x 10 dips Bw/3x10 alternating shoulder presses on hammer strenght machine 50lb/3x 15-20 rope press downs ez bar curls battle ropes 3x30 sec
Log to Nov 15th meet continues SRorhrbac0808 81 8 hoursSRorhrbac0808 (45919): Yah thank god for this doc. If I didn't get treated no way I could make it though this prep healthy.
Take more pics of what you're eating... hollyhopeful5678 431 13 hoursGrizzlyBerg (8395): Brinner. Kodiak protein pancakes with Boston cream pie Greek yogurt, thick cut bacon, and Fairlife chocolate milk.
Log: Consistency is the key to success lolssons 156 16 hourslolssons (982): @Dem41 it has not been anything too bad been able to work around it more or less without too much time off. But iam really hoping to stay healthy now. Iam glad to see you are still hitting the iron hard as well man!
Kozzletoff's First Log kozzletoff 5 17 hourskozzletoff (304): @Assie321 Thanks man I appreciate it - loving it so far and striving for some great results!
Dems log Dem41 227 21 hoursDem41 (463): have been slacking on logs this week, crappy sleep and the heat at work has been hell. mondays squats 5x185x5 deadlifts 5x210x5 good mornings 5x65x10 tuesday bench 5x165 3x190 3x210 fsl 4X165X5,1X165X8 barbell rows 3x150x10 cable rows 5x120x12 thursday squats 5x195x5 deadlifts 5x215x5 saturdays weight check was 200 even down 7 lbs at 2750 calories, will see what it is this weekend before i make any changes
Grizzly's Road to USAPL Raw Nationals GrizzlyBerg 344 21 hoursSRorhrbac0808 (45919): Slut
Uni student doing Candito's 6 week program Robinson252 64 21 hoursRobinson252 (43): DE lower day Low bar squats 115kgx10x2 paused Treating these as 20 singles helped loads as it allowed me to really focus on shit that I don't usually pay attention to (i.e. turning knees out before the descent, activating glutes, all that good stuff). I think sessions like this are really going to benefit me in the long run! Deads 135kgx10x1 I filmed pretty much every set that I did today, and I noticed a few things on my deads that need...
Tjfromthe6's Current Workout Plan tjfromthe6 20 22 hoursErickFromOmaha (2995): Touché on the analogy.
Road to Mt Olympus a year long journey ZeusAmmon 142 1 dayAmunet (106): I started this cut at 140 and was afraid because the scale was not moving. Today I weighed in at 136.4. Finally!!! Ready for shredded status. Mon Decline BB: 8x6 x 115 Cable Row: 8x8 ×50kg Incline DB: 11x10 ×45 Pull ups : 12x10 ×25 Tricep p/d: 12 x 44 Reverse fly : 12x12 x70 Bicep curls: 10 x 50 Side laterals: 12x10 x 10 Tuesday Leg press : 10x10x10 x 500 Legs curl: 8×8× × 90 S Leg Press: 12× 160 Calf raise: 5x5 x...
Switching From DUP varunj17 10 1 dayvarunj17 (411): had a much better day today...decided to complete my squat strength day which i failed yesterday Set 1: 112.5 X3 Set 2: 112.5 X3 Set 3: 112.5 X3 Set 4: 112.5 X3 +1 +1 Did some rear delt work after this
Ocean's Training/Cutting Log oceanair 492 1 dayoceanair (17428): Pull Day A: 9-2-15 Dumbbell Rows 15x15 15x15 20x12 20x12 25x10 ^I felt like doing db rows on this Push Day instead of my usual barbell rows. Assisted Wide Grip Pull-Ups 110x15 100x15 90x15 90x15 80x15 Wide Grip Lat Pulldown 50x12 50x12 60x12 60x10 70x8 Pulley Row Machine 40x12 40x12 50x12 50x12 50x12 Alternating DB Curls 15x15 15x15 15x15 20x10 15x10 Single Arm Cable Curls 5x15 per arm 5x15 per...
How far can the Old Man go? (LOG) wannabemuscular 495 2 dayswannabemuscular (27237): Wednesday 9/2 ----------------------- Band Pullaparts: 60 total reps Pushups: 40 DB Arnold Press: 40x15 High Band Row: 60 total reps (pro orange long) Seated OHP: 135x5, 160x5, 185x5, 200 5x3 Chinups: 5x5 Superset: -- Leg Extensions: 120 5x15 -- Leg Curls: 120 5x10 Wow, the leg extensions burned like hell. Haven't done those in a long time. Should probably throw them in once in a while as a finisher after squats.
Top 4 Gym Life Hacks/Tips palekm08 7 2 dayspalekm08 (7): First tip is to role the the barbell onto a 5kg/lb plate while doing deadlifts. This will help evaluate the the weights and makes it far more easier to take off the weight. I only learnt this tip about a month ago to be fair
How Do Bodybuilders/Fitness Models Stay... ezvmoneybeast 7 2 daysthe1 (32547): @Bucky agreed
Destruction Forces Growth Log _RudeCrew 343 2 daysMMB (3508): SSB good morning sounds like it's hard af !
6 week prgoress so far! ski870 13 2 daysski870 (1): @ErickFromOmaha gotcha! im not into any of that
*Why use Citrulline Mal & Beta Al??-E.Helms* FiremanSi 3 2 daysFiremanSi (40678): @mikew No probs man. I thought it might a few people some money. Plus it's Eric helms so u know it's solid info.
To lean gain or not? Iadtr 3 2 daysIadtr (13): @palekm08 ok bro thanks. I figured because i didnt want to go too low either and essentially eat almost nothing through the day. Ill do what you suggested
Bucky's Road to 6% Bucky 301 2 daysBucky (3418): @ErickFromOmaha it was to spite my girlfriend haha. I'll grow it back.
IM BACKKKKKKK! lukecorney 12 2 dayslukecorney (1021): @FiremanSi sport of illusions my friend ;) what is it called i cant seem to find it?
*Strength Log: A Song of Ice & FIRE* FiremanSi 497 2 daysGrizzlyBerg (8395): if you (or anyone else) are serious about RPE they need to read these 3 pages. Its from the RTS Manual from Mike Tuchscherer.
Road to recovery and first powerlifting meet Dbyrnes 73 2 daysSRorhrbac0808 (45919): Sorry to hear bro. But you def are approaching this situation the right way. Hope it all works out. And play it safe man.
Going low carb do you up fats or proteins? anteis99 7 3 dayseknight (50338): No. Most of them don't change much at all. I've actually read that Layne's peak week before contests includes 250-350 grams of carbs per day. -3X
One more cycle (Log) Zepa 85 3 days_RudeCrew (13828): Good work man. Definitely do some conventional for awhile
Progress Physique Log 🇰🇷🇺🇸 TimmothyGen 8 3 daysTimmothyGen (1645): 9/1/15 Feeling hella sore but that's expected. Went out to hooters haven't been there in a while has the Double D burger and ass hanging out everywhere lol. Pull day for tonight. Band pull aparts Dumbbell row Cable row This other machine row Single arm pull downs Face pulls Biceps Been eating portarts and bagels to get the calories in and eating bunch of tilapia because it's cheap and drinking egg whites. I'm thinkin of...
Time Warp Geo 7 3 daysFiremanSi (40678): @Geo WHY do u want to or need to lift ?? how much time is not alot ??
Thoughts on dup csizemore21 9 3 daysnine0seven (2464): B Dubs??? Yeah I like B Dubs too
Andrey Malanichev New WR Squat Dbyrnes 2 3 daysSRorhrbac0808 (45919): Yah that squat was so unreal. He is so damn epic. 2500 total? Wtf lol. And Hamilton is a freek.
The1s Log the1 202 4 daysFiremanSi (40678): @the1 Samsies.
Best routine for teens Magnus2142 7 4 days_RudeCrew (13828): Steak
The untitled: MMB's Log MMB 77 4 daysMMB (3508): 31/08/15 DTO Squat Micro-Cycle2 Day2 Bench Press 3x8@160 OHP 1x2@135 - stopped ^ Did Rear Delt Flies 3x15@10 Weighted Pull-Ups 3x5@+10 Hammer DB Curl 3x12@30 Seated Tricep Extension 3x12@6Plates Facepulls 3x15@4Plates
Shred transformation log JAllanRE 9 4 daysJAllanRE (4): Week one- down to 255 so 5 pound loss. Not to bad but I could have done better. Stayed on track workout wise all week and felt pretty good. I went off track one day and drank a little bit to much. Always good to drop weight but wish it would have been a bit more! Hoping to be in the 240 club after this week.
knee hurts after a long ride jonrivs49 22 4 daysdianeb (1): You can go for different therapies like massage therapies to get rid of this knee hurts. I used to seek the help of an expert physiotherapist in Dynamic Physiotherapy and sports injury clinic, Burlington for my knee pain. He advised me to do different therapies once a month along with the exercises. You can also try it.
DUP principles routine cadream 2 4 dayscadream (10): No one ?
Dropped 30lbs in 7 weeks Cjb 3 5 daysCjb (1): Cool, thanks, I have spent some time on the sticky. I think I understand mostly what it's saying. I lost the weight from not eating (I couldn't eat). It sucked knowing that I was losing everything I worked for. My question is...where do I go from here? Where is the best place to focus my efforts as I'm starting all over again?
Counting Egg Calories robinxchrom 9 5 daysezvmoneybeast (778): Open thread to view post.
Dc training log csizemore21 18 5 dayseknight (50338): That's a negative Ghost Rider. -3X
Follow me on my 6-week diet/exercise plan! Mikaelakins 7 5 daysA_em (1177): Welcome, @Mikaelakins, Sounds like plan! However, stick here for longer and you will get rid of most of this cardio and your warm ups will last 10 mins top! :) Good luck and keep posting!
Wrist Wraps Jsn3004 2 5 daysRand (3874): I like the gangsta wraps a ton. Feels like you are wearing a cast.
How to prep? Men's Physique alkudari23 9 5 daysalkudari23 (43): Lol btw whats aas? 😂@Zyzzst
Weight Gain concern ArchT 5 6 dayssdmusev (1): Hello ArchT! You can be sure that it was not the creatine which made you gain excess weight but the food that you were consuming each day. Tell us what do you eat for breakfast, lunch and dinner. You are definitely eating more than you are burning. As eknight said, if you are concerned about weight gain and you want to achieve some personal goals, you should start weighing your food with a kitchen scale and counting calories.
The infamous question dserious111 3 6 daysdserious111 (127): Yes. That really did put it into perspective for me seeing we are the same height. Thank you. I was leaning towards the continued cut, that helped
Opinions on girls that fart srs Jaysparks 17 6 daysThatguy81 (175): That's slang?
Own Push/Pull/Legs Plan. Some help needed Kopingston 7 6 daysZepa (613): Thats shitload of volume
Advice needed - bulk? Edin11 31 7 daysEdin11 (10): @Beans thanks for that. You're right about the diet, spent the best part of that year not really doing anything in terms of bulking, cutting etc. Was interested to see how yours looked as I know you are also running a routine with twice a week frequency. Thanks for the swift reply as always.