CherryWoodFuton
Member
Quick question, with arm work do I still keep the 5 rep rule? I'm doing the routine in the OP (the first ine)
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Fitness |OT6| Defying gravity, Quest madness, and Muscle Shaming
- Thread starter SquiddyCracker
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Male, I don't know how many calories, but this is what I eat from sundays to fridays (saturday is my cheat day, so I eat junk food or carbs like rice) :
Breakfast: 2 boiled eggs or raw tofu with soy sauce, I alternate between those two.
snack: Mixed nuts (Not sure how many, like 50g).
Lunch: Only meat(pork, chicken, cattle) + vegetables or salad, no soup, no rice, no potato, no carbs.
snack: Some sugar-free jello and/or half a punch of nuts, sometimes a slice of jam and a slice of cheese.
dinner( After working out): Tuna/meat + salad
snack before sleeping: a few nuts or more sugar-free jello.
No sodas, I only drink water, sugar-free natural fruit juice (No processed crap), or sometimes lipton ice tea (Which contains tons of sugar but I have no choice at my workplace's food court).
A "bowl" of peanut butter? How much are we talking about here?
About 4 spoonfuls. Probably about 500 or 600 calories. Natural of course. Yum!
Oh, you save up your calories as I recall. Would love to be able to do that - natural PB is my kryptonite (among many other foods). Between smoothies and snacks (PB on celery for example) I probably get close to that some days.
Yeah, I do. By the time I start eating around 8 or 9 I'm sitting on 400 or 500 calories from my post workout shake and Red Bull. I enjoy the freedom to gorge on 2000 calories and still be on a cut.
kevo_huevo
Member
Completed my first 5am workout earlier. 5am strength is not the same as 7pm strength for me lol I had to drop down a little weight on bench and ohp. I think I'll add in a couple more warm up sets next time.
It was a little more crowded than I thought it would be, but everyone there is just trying to get down to business. It's refreshing to not have to wait for a bench or rack while 5 teenagers play grab ass. No wasted time at all today.
I'm not sleepy at my cube (yet...) and I feel pretty good so far. Thursday when I hit squats and DL is probably going to be a true eye opener.
It was a little more crowded than I thought it would be, but everyone there is just trying to get down to business. It's refreshing to not have to wait for a bench or rack while 5 teenagers play grab ass. No wasted time at all today.
I'm not sleepy at my cube (yet...) and I feel pretty good so far. Thursday when I hit squats and DL is probably going to be a true eye opener.
cuevas. PhD.
Member
Klokov Is my hero.
FallingEdge
Member
Arm days are the best days. Feels so gooooooooooooood.
CherryWoodFuton
Member
Lol dat pump tho
I usually stick to 10,8,6,4 with the last 2 sets very heavy. Truth be told I don't think it matters much as long as you're pushing yourself at whatever weight and amount of reps you decide.
Cooter has a nice rep scheme for arms. Arm work is like tertiary assistance to whatever training you are involved in. Three to six sets of whatever isn't going to significantly impact recovery and you might build a little muscle in the process... and you were going to curl anyways, so have at it and have fun.
TheOctodad
Member
All aboard!
*plays crazy train*
I can eat a jar and still want more.
PB is godly.
TheOctodad
Member
So here's what I mean when I say, "every day is squat day."
Monday:
Weightlifting:
A) Snatch from blocks @ top of knee: 60/3, 70/3, 75/3, 80/3 * 3 sets
B) Snatch Pull to Hip (elongated first pull): 100/2 * 4 sets
Strength:
A) BS: 60/6, 65/6, 70/2*6
B) Good Mornings into Push Press: 4 sets of 5
C) Strict Toes To Bar: 3 sets of 8
Tuesday:
Weightlifting:
A) Muscle Snatch: 40/5, 50/5, 60/3*4 sets
B) CJ from blocks @ top of knee: 60/3, 70/2, 80/2, 85/2, 90/1*4 sets,
C) Clean Only From Ground: 80/3*3 sets
Strength:
A) Clean Grip RDL into Jump: 5 sets of 6 @ 85% of max clean
B) Snatch Grip Bent Over Row: 3 sets of 8
C) Tabata Situps x 8 rounds
Wednesday:
Weightlifting:
A) Push Press + Jerk Grip OHS: 55/5+3, 60/3+3, 65/2+3*3 sets
B) Split Jerk From Rack: 60/3, 70/3, 75/2, 80-90/1*4 sets
C) Power Snatch: 50/3, 60/3, 65/3, 70-80/1*3 sets
Strength:
A) BS: 70/2, 75/2, 80/3*6 sets
B) Weighted Situps: 3x10
Monday:
Weightlifting:
A) Snatch from blocks @ top of knee: 60/3, 70/3, 75/3, 80/3 * 3 sets
B) Snatch Pull to Hip (elongated first pull): 100/2 * 4 sets
Strength:
A) BS: 60/6, 65/6, 70/2*6
B) Good Mornings into Push Press: 4 sets of 5
C) Strict Toes To Bar: 3 sets of 8
Tuesday:
Weightlifting:
A) Muscle Snatch: 40/5, 50/5, 60/3*4 sets
B) CJ from blocks @ top of knee: 60/3, 70/2, 80/2, 85/2, 90/1*4 sets,
C) Clean Only From Ground: 80/3*3 sets
Strength:
A) Clean Grip RDL into Jump: 5 sets of 6 @ 85% of max clean
B) Snatch Grip Bent Over Row: 3 sets of 8
C) Tabata Situps x 8 rounds
Wednesday:
Weightlifting:
A) Push Press + Jerk Grip OHS: 55/5+3, 60/3+3, 65/2+3*3 sets
B) Split Jerk From Rack: 60/3, 70/3, 75/2, 80-90/1*4 sets
C) Power Snatch: 50/3, 60/3, 65/3, 70-80/1*3 sets
Strength:
A) BS: 70/2, 75/2, 80/3*6 sets
B) Weighted Situps: 3x10
Is that with dumbbells or barbells for curls? Both?
Both but most of the time I do BB curls. 85,100,120,135...
HisshouBuraiKen
Member
Don't need to read any further. Figure it out first. I guarantee that week to week, you're eating more than you burn.
Speaking of BURN - all you boys jumping on the cut train considering UD2.0, be forewarned that the depletion workouts remain consistently miserable for the duration of the diet. I'm on round 5 and they still suck. Hard.
I love watching him lift. Definitely one of the guys that makes me want to get into Olympic lifting a few years later.
you sure like snatch.
Just out of interest, why do you want to get to that weight? It sounds unhealthy unless you're really short.
pikachu Lv 5
Member
Personal best on one rep max front squat yesterday
I think it was about a month ago when I did 205 lbs and just yesterday I hit 225. I don't know how I managed to jump that high up but I'm happy with it. I was so giddy after I did it. Also lost about 10 lbs since last month. Female, btw.
I think it was about a month ago when I did 205 lbs and just yesterday I hit 225. I don't know how I managed to jump that high up but I'm happy with it. I was so giddy after I did it. Also lost about 10 lbs since last month. Female, btw.
Holy S! Nice work girl!! Damn!!
I don't think so, I don't eat that much, as I wrote I don't even eat carbs besided the few that may have peanuts/vegetables and a few beans. Even though saturdays are my cheat/resting days and I still avoid sodas on those days.
Btw, can Bodycombat be considered HIIT?, as I'm starting to do some HIIT, I don't want to overtrain and lose strength.
My workout routine consists of the following:
- 1H cardio (split in 2 intervals, one before lifting, one after lifting)
- 45min - 1H weight lifting
As for cardio, I usually do one of the following routines:
- 40-45 min group class (bootcamp-like class, bodycombat, or spinning), 15 min HIIT or normal pace on the treadmill if I'm too tired
- 30min elliptical trainer, 30 min treadmill, sometimes 30 min spinning machine instead of treadmill. 15 out of those 30 min in the treadmill are for HIIT.
I've read and I shouldn't try HIIT every day, so i'll try to do it only two or three times per week.
Khalifa Jayy
Banned
Anyone else ever heard of Ako Rahim? Dude is beastly. My fitness goal for sure.
D
Deleted member 17706
Unconfirmed Member
I would not enjoy my life if I had to maintain that bf%. Not one bit. I pass.
pikachu Lv 5
Member
for about 2 years now, I think. Lost a bunch of weight, fell off the wagon, gained a bunch of weight and now I'm trying to get back on track. I've been strong from an early age but I've been putting effort into it for just those two years. When I started I was squatting about 140 ish, from what I can remember.
Khalifa Jayy
Banned
Indeed, but with that general lean mass under a small layer of fat I would feel indestructible, aesthetic, and healthy. I realize there are a few powerlifters in here, but I'm in it for strength AND aesthetics.
As am I brotha. You get that guy between 10-12% and he'll still look damn good.
#teamaesthetics
Zoe
Member
Been a while since I've done it, but the hard tracks probably last too long to count.
I wouldn't sweat it though, especially if you get enjoyment out of doing it.
Damn impressive. You compete?
Brolic Gaoler
formerly Alienshogun
I'm gonna be joining DCT (disturbance control team). Need a smaller beard so it's easier to shave when w do forced cell moves or react to riots or other disturbances.
Better get on some shit.
MrToughPants
Brian Burke punched my mom
GAINZ TRAIN don't stop, already 195 dehydrated and bf dropped.
Will have an easy arms workout tonight cgbp, chinups, db curl, lte...
Eating anything to get them calories.
Will have an easy arms workout tonight cgbp, chinups, db curl, lte...
Eating anything to get them calories.
Worst thing about the 5/3/1 deload weeks is the DOMS at the beginning of the next cycle. Holy crap my legs. 
Looks like he eats clen and trens real hard.
Looks like he eats clen and trens real hard.
pikachu Lv 5
Member
D
Deleted member 17706
Unconfirmed Member
A heaping plate of fucking hot dogs. Magnificent.
TheOctodad
Member
Yeah depends how much you weigh, but I'd imagine your back squat is higher so yeah, definitely strong.
BlueScrote
Member
Finally Benched 210 for a clean single rep. One step closer to two plates.
FallingEdge
Member
I really want this shirt
Why not? Maybe try 195 6 times, 215 5 times, and finish with 225-230 until failure? Just a suggestion.
TheOctodad
Member
You know, I was stuck for awhile and using chains really helped me. They are lighter at the bottom due to resting on the ground and then become heavier near the top. Worked well to help me ease past my stall.
New Broscience.
https://www.youtube.com/watch?v=rrhc5-Fxo0g&feature=youtu.be
https://www.youtube.com/watch?v=rrhc5-Fxo0g&feature=youtu.be
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