Support NeoGAF

[Brolic Gaoler]

Switching my 6 day routine to a 5 day routine. I'm just getting bored and don't have as much time as I used to. Would this suffice?

Here's what it looks like:

Sunday: Bis and Tris + HIIT
Monday: Legs
Tuesday: Chest + Distance Running
Wednesday: Back + HIIT
Thursday: Shoulders + Distance Running.

Just curious, why don't you do a routine from the OP and do 4 days a week?

5-6 days seems excessive unless the extra days are just cardio. Hell, I'm dropping mine to 2x a week with 7x cardio.

Although I know those 2x days in the gym will be longer than my days are now.

 

[SeanR1221]

Switching my 6 day routine to a 5 day routine. I'm just getting bored and don't have as much time as I used to. Would this suffice?

Here's what it looks like:

Sunday: Bis and Tris + HIIT
Monday: Legs
Tuesday: Chest + Distance Running
Wednesday: Back + HIIT
Thursday: Shoulders + Distance Running.

Like Shogun said, switch to a routine like in the OP. I used to do a routine just like yours, but my strength exploded after changing over.

 

[Mully]

Like Shogun said, switch to a routine like in the OP. I used to do a routine just like yours, but my strength exploded after changing over.

I'm not really looking for strength at this point. I'm pretty happy where I'm at and still see gains. I like to go to the gym this much because it's my way to relax and release stress. If I don't go, I feel pretty shitty. Also, I'm an endomorph. The past few weeks I haven't been able to go even 3x a week and it's shown.

 

[Brolic Gaoler]

I'm not really looking for strength at this point. I'm pretty happy where I'm at and still see gains. I like to go to the gym this much because it's my way to relax and release stress. If I don't go, I feel pretty shitty. Also, I'm an endomorph. The past few weeks I haven't been able to go even 3x a week and it's shown.

I'm not even talking about focusing on strength. Those routines can be adapted to whatever you want, hell 5/3/1 has a template for near everything.

 

[SeanR1221]

Cross post from weight loss thread

Went through old photo albums and found a pic of me at my biggest. Dear god. First day of high school. Looked depressed as hell here.

For reference, I took this today.

 

[Tess3ract]

Get on MyFitnessPal instead. Much larger food database and user friendly. I'm RJNavarrete on there. You can't really compare but it does give you status updates on all your friends.

I don't like mfp, I've used it before

 

[Mully]

I'm not even talking about focusing on strength. Those routines can be adapted to whatever you want, hell 5/3/1 has a template for near everything.

I've tried reading into 5/3/1, but I'm confused about it. If I were to change from my slow but steady routine to a power oriented one I'd have to go with Layne Norton's Routine. It incorporates what I want with strength days.

 

[kylej]

5/3/1 is slow but steady and power oriented.

 

[Escape Goat]

I just noticed pizza rolls have 1g of trans fat. They were already a rarity now I don't think I can bring myself to buying them again. Woe is me.

 

[Brolic Gaoler]

Sean, awesome work man, you look fantastic.

I've tried reading into 5/3/1, but I'm confused about it. If I were to change from my slow but steady routine to a power oriented one I'd have to go with Layne Norton's Routine. It incorporates what I want with strength days.

It's not just power oriented. It's oriented how you want it to be, it's super versatile and there's a template for nearly everything.

5/3/1 is slow but steady and power oriented.

Pretty much.

I don't like mfp, I've used it before

Why?

 

[entremet]

Cross post from weight loss thread

For some reason, even though I know it's not you, I've always pictured you as your avatar lol.

 

[Tess3ract]

Why?

It's vain but I don't really like the design of the app (the loseit one is more friendly) and I didn't like little aspects of the website.

 

[Brolic Gaoler]

It's vain but I don't really like the design of the app (the loseit one is more friendly) and I didn't like little aspects of the website.

Just because of the layout? That does seem a little weird, but preference is preference.

 

[Tess3ract]

I know it's a stupid reason but I figure at least I admit I know it's a stupid reason.

 

[SeanR1221]

Sean, awesome work man, you look fantastic.

Thanks man. That's what people in threads like the fat girl one don't understand. We worked and still work our assess off. It's not like we're a bunch of natural Greek gods laughing at them.

For some reason, even though I know it's not you, I've always pictured you as your avatar lol.

Hah that's the kid from the video that came with the original Xbox live. He was crying because "Dark Master" just wrecked his team in Mech Assault.

 

[Mully]

I have a lot of time to read about 5/3/1 tonight. I'll post about if I like it later.

 

[Brolic Gaoler]

I have a lot of time to read about 5/3/1 tonight. I'll post about if I like it later.

Be sure to look into the various templates. If you're into BB I'm pretty sure there's a template for that.

 

[Brolic Gaoler]

So my grandmother just told me fruit is the reason people are fat.

Part of me died on the inside.

 

[SeanR1221]

Purples a fruit.

 

[Mr.City]

So, I've been reassessing my goals now that my cut is mostly over. RFL/ PSMF can be addicting since it's been really amazing watching my body change over this last year. It might good to spend time away from that diet, and focusing on my training.

I've let my conditioning take a hit over the last year or so, and now I want to bring that back up while making slow and steady strength gains. The conditioning aspect all but eliminates the Texas Method for me. TM's schedule of a volume-light-intensity only leaves the weekend for conditioning really. Plus, Volume day is going to take fucking forever.

I've been thinking of using Justin Lascek's S&C program and then perhaps transitioning to a 5/3/1 template that has more an emphasis on conditioning.

I'll be using the next two weeks to eat at maintenance before trying to gain/lose anymore weight, as per the RFL book's instructions. Since I'm around the upper 210's/ lower 220's my maintenance is around 2500-2600 (I"m lowballing to account for metabolic slowdown and human error when it comes to tracking food) and with a macro breakdown of 240 protein/100 carb/ and the rest fat on non training days, and double my carbs around my workout days and using fats to fill in the rest of the calories.

I'm very interested in trying out LeanGains after the two weeks and seeing if I can recomp during this time.

 

[snoopen]

Fml.. After being off sick for a week I managed to sprain my ankle on some stairs yesterday. Not broken thankfully and on crutches till it heals.

Any ideas how much strength I'll lose from 3-4 weeks without a gym? Likely dysmorphia but I feel much smaller after only gyming last Monday

 

[balddemon]

Here's an interesting article, seems to address many of the questions people ask in here
http://fitness.mercola.com/sites/fitness/archive/2012/07/06/persistent-fitness-myths.aspx

 

[kylej]

Fml.. After being off sick for a week I managed to sprain my ankle on some stairs yesterday. Not broken thankfully and on crutches till it heals.

Any ideas how much strength I'll lose from 3-4 weeks without a gym? Likely dysmorphia but I feel much smaller after only gyming last Monday

A negligible amount. Don't sweat it.

 

[Mr.City]

Fml.. After being off sick for a week I managed to sprain my ankle on some stairs yesterday. Not broken thankfully and on crutches till it heals.

Any ideas how much strength I'll lose from 3-4 weeks without a gym? Likely dysmorphia but I feel much smaller after only gyming last Monday

You'll lose a little, however it will not happen as fast as you might think.

 

[PantherLotus]

Cheat day. I feel great, as if I needed this influx of carbs and fat and calories. Started the day with bacon and eggs and toast. Went to the farmers market and got fresh veggies for the week. But I also picked up a loaf of jalepeno cheese bread. So for lunch I took 2 slices of that, xtra sharp cheddar, and some leftover turkey kielbasa and fried that up as a grilled cheese sandwich in leftover bacon fat. Then for dinner had 2 beers, 3 slices of stuffed banana pepper pizza, and 4 chicken wings with blue cheese. Thinking of a scoop of cookie dough ice cream on a cone a bit later. Then back to eating clean for the week.

Cheat days are the best!

I fast for 24 hours the day after mine.

Cross post from weight loss thread

Amazing! How long did that take?

 

[Mendrox]

Wanna get ripped, didn't fully understand the OP lol.

Height: 174cm

Weight: 67kg

Goal: Getting stronger, looking buffed

Current Training Schedule: None.

Current Training Equipment Available: 1,5kg weights, something in the garage for chin-ups, enough room for anything else, could go to the Gym

Comments:

I wanna get stronger, because I look a little bit skinny in the muscle department (not that skinny, but there could be...more). I could sign up to the nearst gym which is open every day 24/7.

In the morning I would eat a good amount of cereal or wheat bread with chicken and a cup of orange juice or milk. Lunch would be something like salat or sandwhich and salat after working out in the evening (I have to work from 9 - 17:30, so I am home at 18:10)

Any suggestions and help? Would be very grateful

I am german btw. so any help specified to germany would be good too.

I also love fish. And eggs.

 

[strobogo]

Back in March I got tired of feeling gross because I hadn't really worked out in a year, so I found a sledgehammer and just started beating the shit out of things. It was probably a month of that before I got back into a gym at work that I'd use 4-5 times a week, even if just for 15-20 minutes. I didn't really want to get big, but just toned up and feeling better. Lots of resistance training with some bench and deadlifts thrown in.

I lost access to that gym, so since then I've been doing resistance bands and taking 2-3 10 mile walks a week before the heat wave kicked in. I bought a 25LB kettlebell and now I do at least 100 snatches a day on each arm, plus goblin squats, Turkish get ups, and what ever else I can think of that seems fun. Kettlebells are awesome. Visibly I haven't changed much, but I feel much stronger and sturdier than I did before. I'm trying to match up my appearance with my actual strength level, but my body type is short and stocky. Even when I was in the best shape of my life, I'll get big arms and everything else stays the same. Permanent chunk on my whole torso. It's a bummer, but I know I'm in much better shape than what I look like.

 

[twofold]

I'm very interested in trying out LeanGains after the two weeks and seeing if I can recomp during this time.

Good luck with Leangains, mate. I've spent the last month experimenting with the diet and, now that I've nailed my macros, calories and stuff, the results are nothing short of astonishing. I'm seeing massive changes on a weekly basis.

In terms of lifting, I've been following the Greyskull LP program (http://strengthvillain.com/forum/viewtopic.php?f=9&t=89) but using Reverse Pyramid Training style sets (http://www.leangains.com/2008/12/reverse-pyramid-revisited.html). I've been upping the weight with every workout and I feel fantastic. I can't recommend this setup enough. If you want to add in some conditioning, do some metcons lasting no longer than 10 minutes on a Wednesday or Saturday afternoon. Crossfitfootball.com is a great place to find some short but intense metcons - they work perfectly with greyskull.

For Leangains, I really recommend doing a 25%fat/75% carbs split on workout days and a 25%carbs/75%fat split on rest days -- results started coming WAY quicker after I switched to this from 50%carbs/50%fat.

If you need any help setting up macros with Leangains or anything, let me know - happy to help.

 

[Veezy]

Be sure to look into the various templates. If you're into BB I'm pretty sure there's a template for that.

There sure is. He wrote one template on his blog and one for Men's Health on theirs. Basically...

Four day split.

Day 1: Press

5/3/1 on Press
Shoulder BB movement for 4 sets 10-15 reps
Shoulder BB movement for 4 sets 10-15 reps
Bicep BB movement for 4 sets 10-15 reps
Bicep BB movement for 4 sets 10-15 reps

Day 2: Deadlift

5/3/1 on Deadlift
Back BB movement for 4 sets 10-15 reps
Back BB movement for 4 sets 10-15 reps
Back BB movement for 4 sets 10-15 reps
Abs BB movement for 4 sets 10-15 reps

Day 3: Bench

5/3/1 on Bench
Chest BB movement for 4 sets 10-15 reps
Chest BB movement for 4 sets 10-15 reps
Tricep BB movement for 4 sets 10-15 reps
Tricep BB movement for 4 sets 10-15 reps

Day 4: Squat

5/3/1 on Squat
Leg BB movement for 4 sets 10-15 reps
Leg BB movement for 4 sets 10-15 reps
Leg BB movement for 4 sets 10-15 reps
Abs BB movement for 4 sets 10-15 reps

The only change from how it's instructed is that your last rep of the 5/3/1 movement ends at either the minimum or a 1-2 reps over. Minimum is best, because you want the extra push on your BB movements to get dat swoleness. You still increase monthly, still deload, etc. It's a fantastic template and will actually give you strength, where you wouldn't with most standard BB templates.

 

[Veezy]

Fml.. After being off sick for a week I managed to sprain my ankle on some stairs yesterday. Not broken thankfully and on crutches till it heals.

Any ideas how much strength I'll lose from 3-4 weeks without a gym? Likely dysmorphia but I feel much smaller after only gyming last Monday

I don't have the journal in front of me, but the percentage of strength loss/muscle atrophy after 14 days was minimum on a sample group who were all conditioned athletes. After three months, it was more noticeable, but still no where close to an untrained person.

One month will set you back, but you should be okay. If you have it in a brace you can always do upper body work. There's a few guys in the Gold's here that do bench with a branch around their leg from injuries.

 

[Brolic Gaoler]

Awwww yeah, weighed in at 230 this morning. 5lbs to 225, I'll probably be able to get around 220 before vacation. This should get interesting.

 

[Etrian Oddity]

So on a whim, my friend convinced me to do a day of his workout regimen that he uses for clients, just because he wanted to put me through a rigor. It was definitely a good program. but now I have a problem.

The legs workout he put me through fucked up my hamstring flexibility. It's been over a week, so the soreness should be gone by now, but I still haven't regained my old flexibility. I used to be able to palm the floor with straight legs, and now I can't even touch my toes. What gives?

 

[Brolic Gaoler]

So on a whim, my friend convinced me to do a day of his workout regimen that he uses for clients, just because he wanted to put me through a rigor. It was definitely a good program. but now I have a problem.

The legs workout he put me through fucked up my hamstring flexibility. It's been over a week, so the soreness should be gone by now, but I still haven't regained my old flexibility. I used to be able to palm the floor with straight legs, and now I can't even touch my toes. What gives?

There's no way it permanently fucked up your flexibility. You're just still tight.

 

[Go_Ly_Dow]

is back/biceps a bad combination to do in the same workout?

maybe i need to switch it around, but i find after finish with my back my arms feel pretty dead and numb to get much done for my biceps.

the back exercises i do are the following (sorry, but i don't know the real names):

-one knee and arm on the bench and lifting the dumbbell up to my torso
-the machine where you pull the handles back towards you and it works the upper back and shoulders
-the machine that pull down the handles from above you and it works to two long muscle groups on either side of the back
-wide facing pull ups

 

[HarryHengst]

So on a whim, my friend convinced me to do a day of his workout regimen that he uses for clients, just because he wanted to put me through a rigor. It was definitely a good program. but now I have a problem.

The legs workout he put me through fucked up my hamstring flexibility. It's been over a week, so the soreness should be gone by now, but I still haven't regained my old flexibility. I used to be able to palm the floor with straight legs, and now I can't even touch my toes. What gives?

Do you have a foam roller? That should help. If not, you should get one, they own.

 

[Brolic Gaoler]

is back/biceps a bad combination to do in the same workout?

maybe i need to switch it around, but i find after finish with my back my arms feel pretty dead and numb to get much done for my biceps.

the back exercises i do are the following (sorry, but i don't know the real names):

-one knee and arm on the bench and lifting the dumbbell up to my torso
-the machine where you pull the handles back towards you and it works the upper back and shoulders
-the machine that pull down the handles from above you and it works to two long muscle groups on either side of the back
-wide facing pull ups

You're new to lifting right? I "get" this from your lack of knowledge on lifts. The reason your biceps aren't training the way you want them on "back" day is because biceps work on pulling motions, so you're basically training them twice. You may just need to reduce your weight when you do the follow up work for biceps.

Also, please read the OP and educate yourself on some lifts and form. It will make a world of difference for you, and for us to communicate with you.

 

[SeanR1221]

is back/biceps a bad combination to do in the same workout?

maybe i need to switch it around, but i find after finish with my back my arms feel pretty dead and numb to get much done for my biceps.

the back exercises i do are the following (sorry, but i don't know the real names):

-one knee and arm on the bench and lifting the dumbbell up to my torso
-the machine where you pull the handles back towards you and it works the upper back and shoulders
-the machine that pull down the handles from above you and it works to two long muscle groups on either side of the back
-wide facing pull ups

- one handed dumbbell rows

- seated row

- lateral pull down.

---

Thanks panther. I've had the fitness bug since 2004/5. That picture was from 2001.

 

[despire]

So how much in contact should my butt be with the bench while I'm benching? I know I need my butt to touch the bench else I'm cheating but how much is enough? Previously my butt has stayed on the bench but today I tried lifting it a bit more so that I can still feel the bench but it's still considerably higher than before. Felt like a better technique as the lifts felt easier but I'm not sure if I cheated by lifting it too much.

So should my butt be "sitting" on the bench or is it enough that it's as high as I can get it without it completely leaving contact with the bench? Just want to make sure if that's okay

 

[Anbokr]

So while bulking is it ok to do like 1 day of HIIT to burn some extra fat or keep the heart rate up?

 

[Cudder]

is back/biceps a bad combination to do in the same workout?

maybe i need to switch it around, but i find after finish with my back my arms feel pretty dead and numb to get much done for my biceps.

the back exercises i do are the following (sorry, but i don't know the real names):

-one knee and arm on the bench and lifting the dumbbell up to my torso
-the machine where you pull the handles back towards you and it works the upper back and shoulders
-the machine that pull down the handles from above you and it works to two long muscle groups on either side of the back
-wide facing pull ups

Its always that way when you do opposing muscles on the same day. Its great to do it that way though. Through the back exercises your biceps are getting worked on to, albeit to a lesser extent because its a secondary muscle during back exercises.

 

[Go_Ly_Dow]

You're new to lifting right? I "get" this from your lack of knowledge on lifts. The reason your biceps aren't training the way you want them on "back" day is because biceps work on pulling motions, so you're basically training them twice. You may just need to reduce your weight when you do the follow up work for biceps.

Also, please read the OP and educate yourself on some lifts and form. It will make a world of difference for you, and for us to communicate with you.

roughly a month in to the free weight area, so yeah i would say i'm fairly new. i go with some experienced people so luckily i have them to keep my form under check. will also read the op on that section as i'm sure it will come in handy if they're not present.

- one handed dumbbell rows

- seated row

- lateral pull down.

---

Thanks panther. I've had the fitness bug since 2004/5. That picture was from 2001.

Its always that way when you do opposing muscles on the same day. Its great to do it that way though. Through the back exercises your biceps are getting worked on to, albeit to a lesser extent because its a secondary muscle during back exercises.

thanks ppl. good to know it's because i've already worked my biceps a bit through my back exercises and not because of a negative combination.

 

[grumble]

So how much in contact should my butt be with the bench while I'm benching? I know I need my butt to touch the bench else I'm cheating but how much is enough? Previously my butt has stayed on the bench but today I tried lifting it a bit more so that I can still feel the bench but it's still considerably higher than before. Felt like a better technique as the lifts felt easier but I'm not sure if I cheated by lifting it too much.

So should my butt be "sitting" on the bench or is it enough that it's as high as I can get it without it completely leaving contact with the bench? Just want to make sure if that's okay

Keep butt firmly on bench, as you risk injury otherwise. If you want that kind of bench, then do the decline.

 

[y2dvd]

I think I asked this long ago so I apologize ahead of time but, I don't have access to a pull-up bar at my gym. Is there any substitute workouts I can do with bars/dumbells/freeweights?

 

[balddemon]

I think I asked this long ago so I apologize ahead of time but, I don't have access to a pull-up bar at my gym. Is there any substitute workouts I can do with bars, dumbells, freeweights?

lat pull downs
rows perhaps
buy a pullup bar

 

[Brolic Gaoler]

Might seem like a stupid question, but I've never done Tbar rows before with a barbell. How do you calculate the weight? Do you still count the bar as 45 even though you're using it as a lever?

 

[youngplaya21]

Good luck with Leangains, mate. I've spent the last month experimenting with the diet and, now that I've nailed my macros, calories and stuff, the results are nothing short of astonishing. I'm seeing massive changes on a weekly basis.

In terms of lifting, I've been following the Greyskull LP program (http://strengthvillain.com/forum/viewtopic.php?f=9&t=89) but using Reverse Pyramid Training style sets (http://www.leangains.com/2008/12/reverse-pyramid-revisited.html). I've been upping the weight with every workout and I feel fantastic. I can't recommend this setup enough. If you want to add in some conditioning, do some metcons lasting no longer than 10 minutes on a Wednesday or Saturday afternoon. Crossfitfootball.com is a great place to find some short but intense metcons - they work perfectly with greyskull.

For Leangains, I really recommend doing a 25%fat/75% carbs split on workout days and a 25%carbs/75%fat split on rest days -- results started coming WAY quicker after I switched to this from 50%carbs/50%fat.

If you need any help setting up macros with Leangains or anything, let me know - happy to help.

Would you mind posting your meals while on Leangains? I plan on starting it soon (like tomorrow soon), and I'm looking for an example to base my diet off of. Also, do cardio days count as rest days?

 

[Brolic Gaoler]

So I just decided not to count the bar with Tbar rows.

I had one of the most intense workouts today. I think I'm going to enjoy this 2x a week split.

Also, weighed in at 230lbs this morning. This is 1 week into my hard cut.

Here is what I did today.

Tracked a workout for 3,522 pts

Pull-Up:
10 reps (+96 pts)
10 reps (+96 pts)
10 reps (+96 pts)
10 reps (+96 pts)
10 reps (+96 pts)
10 reps (+96 pts)
10 reps (+96 pts)
10 reps (+96 pts)
10 reps (+96 pts)
10 reps (+96 pts)
One of the most intense workouts I've ever had.

Barbell Bench Press:
135 lb x 5 reps (+66 pts) - 1RM: 152 lb - 1RM: 152 lb
225 lb x 5 reps (+121 pts) - 1RM: 253 lb - 1RM: 253 lb
245 lb x 3 reps (+111 pts) - 1RM: 259 lb - 1RM: 259 lb
265 lb x 3 reps (+127 pts) - 1RM: 281 lb - 1RM: 281 lb
305 lb x 3 reps (+166 pts) - 1RM: 323 lb - 1RM: 323 lb
340 lb x 3 reps (+210 pts) - 1RM: 360 lb - 1RM: 360 lb
355 lb x 1 reps (+159 pts) - 1RM: 355 lb - 1RM: 355 lb
355 lb x 1 reps (+159 pts) - 1RM: 355 lb - 1RM: 355 lb
two extra heavy singles

Standing Military Press:
45 lb x 10 reps (+63 pts) - 1RM: 60 lb - 1RM: 60 lb
95 lb x 5 reps (+75 pts) - 1RM: 107 lb - 1RM: 107 lb
120 lb x 10 reps (+105 pts) - 1RM: 160 lb - 1RM: 160 lb
120 lb x 10 reps (+105 pts) - 1RM: 160 lb - 1RM: 160 lb
120 lb x 10 reps (+105 pts) - 1RM: 160 lb - 1RM: 160 lb
120 lb x 10 reps (+105 pts) - 1RM: 160 lb - 1RM: 160 lb
120 lb x 10 reps (+105 pts) - 1RM: 160 lb - 1RM: 160 lb
120 lb x 10 reps (+105 pts) - 1RM: 160 lb - 1RM: 160 lb

T-Bar Row:
90 lb x 10 reps (+32 pts) - 1RM: 120 lb - 1RM: 120 lb
90 lb x 10 reps (+32 pts) - 1RM: 120 lb - 1RM: 120 lb
90 lb x 10 reps (+32 pts) - 1RM: 120 lb - 1RM: 120 lb
90 lb x 10 reps (+32 pts) - 1RM: 120 lb - 1RM: 120 lb
90 lb x 10 reps (+32 pts) - 1RM: 120 lb - 1RM: 120 lb
90 lb x 10 reps (+32 pts) - 1RM: 120 lb - 1RM: 120 lb
90 lb x 10 reps (+32 pts) - 1RM: 120 lb - 1RM: 120 lb
90 lb x 10 reps (+32 pts) - 1RM: 120 lb - 1RM: 120 lb
90 lb x 10 reps (+32 pts) - 1RM: 120 lb - 1RM: 120 lb
90 lb x 10 reps (+32 pts) - 1RM: 120 lb - 1RM: 120 lb
on a barbell (didn't count the barbell)

Barbell Curl:
45 lb x 10 reps (+15 pts) - 1RM: 60 lb - 1RM: 60 lb
45 lb x 10 reps (+15 pts) - 1RM: 60 lb - 1RM: 60 lb
45 lb x 10 reps (+15 pts) - 1RM: 60 lb - 1RM: 60 lb

Incline Dumbbell Curl:
25 lb x 6 reps (+25 pts) - 1RM: 29 lb - 1RM: 29 lb
25 lb x 6 reps (+25 pts) - 1RM: 29 lb - 1RM: 29 lb
25 lb x 5 reps (+23 pts) - 1RM: 28 lb - 1RM: 28 lb

Hammer Dumbbell Curl:
20 lb x 10 reps (+17 pts) - 1RM: 27 lb - 1RM: 27 lb
20 lb x 7 reps (+16 pts) - 1RM: 24 lb - 1RM: 24 lb
20 lb x 6 reps (+16 pts) - 1RM: 23 lb - 1RM: 23 lb

Cycling (stationary):
0:15:00 || 5.1 mi (+188 pts)
haulin' ass

 

[balddemon]

only 1 set left...

 

[SeanR1221]

Damn Shogun looking cut.

 

[fredrancour]

I think I asked this long ago so I apologize ahead of time but, I don't have access to a pull-up bar at my gym. Is there any substitute workouts I can do with bars/dumbells/freeweights?

Any kind of rowing or pulling motion. Bent over rows are popular. If you're worried about posture, seated cable rows are amazing for rounded shoulders.