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Fitness |OT8| Dad Bods, Bulge Swelfies, and Wait...Do you even lift bro?
- Thread starter Chocobro
- Start date
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Jacksinthe
Banned
Rest week next week then I initiate the Cooter protocol. 225 today. Will probably drop to 205ish and go from there.
I don't think I'm going to change my caloric intake for cut season, just up the intensity of my workouts.
I started today and I'm already dead.
Exercise 1: 3 sets of the following, only resting after a set:
DL: 10x185
Jumping Jacks: 2 minutes
BW Squats: 50
(that's one set)
Exercise 2: 3 sets of the following, only resting after a set:
Goblet Squats: 20x50
Mountain Climbers: 1 minute
Pull ups: 15
(that's one set)
Exercise 3: 3 sets
Power Clean: 8x135
Row: 8x135
Exercise 4: 3 sets to failure
BB biceps curl with no weight
UGGGGGGGGGGGGGGGGGH
I started today and I'm already dead.
Exercise 1: 3 sets of the following, only resting after a set:
DL: 10x185
Jumping Jacks: 2 minutes
BW Squats: 50
(that's one set)
Exercise 2: 3 sets of the following, only resting after a set:
Goblet Squats: 20x50
Mountain Climbers: 1 minute
Pull ups: 15
(that's one set)
Exercise 3: 3 sets
Power Clean: 8x135
Row: 8x135
Exercise 4: 3 sets to failure
BB biceps curl with no weight
UGGGGGGGGGGGGGGGGGH
Psychotext
Member
Is it cut season already? I barely feel like I've bulked yet.
Psychotext
Member
Will be cool to see another home gym.
Not yet...but the times, they are a changin' psycho. It'll be on us before we know it. For now, 1 out of 4 workouts a week will be more cardio-focused.
To be honest, I ripped the workout from a men's health I was reading while I put the baby to sleep last night (with a few modifications). It definitely had the intended impact too.
And also, TBH, there is some good stuff in the Crossfit WODs, similar to what you have posted above.
I don't generally like the idea of making anaerobic exercises into aerobic axercises, but I also do like the idea of gaining some strength based endurance.
Suppose I can get a lot of that on an AirDyne.
I don't generally like the idea of making anaerobic exercises into aerobic axercises, but I also do like the idea of gaining some strength based endurance.
Suppose I can get a lot of that on an AirDyne.
Agreed. AirDyne is my second favorite fitness purchase after a bar. Thing is on another level with the workout you get / time spent.
mdsfx
Member
Yikes! This is my daily schedule:
30 minutes for my main compounds
35-40 min cardio (aiming for 500 calories based on heartrate and VO2 max)
15-20 min for more sets of main compounds and/or accessories
Edit: that's basically eating maintenance (1900cal)
Psychotext
Member
I think I've got at least another month of bulking ahead, maybe more. I've only recently started increasing my lifts again (put on a bunch of weight, but no strength), I think possibly that was stress related because of this whole house nightmare.
I have a somewhat easier time losing fat than a lot of you though, what with the minimum of 8 hours a week of cardio.
I have a somewhat easier time losing fat than a lot of you though, what with the minimum of 8 hours a week of cardio.
Good point.
Although my wife got in for the philly broad street run (10 miles) so I might go on some runs with her while she trains to keep her company.
FallingEdge
Member
lmao
FallingEdge
Member
i'm 6'2 and sexy, I will take the L on the calves
Dead Prince
Banned
my calves reach down to my ankles. (disgust)
I'll trade 1 calve for an extra 2 inches of height.
Then again at 5'11" I might not have knee issues when I'm older.
FallingEdge
Member
let me use some of that calf meat for my penis and you got yourself a deal
Dead Prince
Banned
I'm with you!
So instead of going 3x5 on bench I did 5x3 and crushed it! Even got an easy 4th rep on the last set. Shoulder feels fantastic. Finally a good bench day
My doctor said I looked so good she wanted to check out my prostate.
Or maybe that was routine procedure.
Psychotext
Member
Was he / she hot?
Unrelated, that turbo trainer session was strange. Was supposed to be a relatively easy one but I ended up averaging 86% max heart rate and hitting 99% max heart rate peak. I felt wrecked when I finished. Very strange. Maybe to do with that deadlift PR yesterday? Not sure.
Yeahhhhhh....no. I took this as a professional opinion rather than an emotional opinion
Psychotext
Member
lmao... I was just getting changed and tensed my legs a bit. The missus looked at them in horror, saying they looked freaky, like I'd blown them up with a bike pump.
I've finally made it bros. lol
I've finally made it bros. lol
Dusk Soldier
Member
did she use one finger or two?
SilentSoldier
Member
Interestingly enough, I also went to the doctor this week and was told that I looked good and fit too. Then told me I have an ear infection :/
Also, shitty squat day yesterday. Stalled on 325 again, but this time it was completely mental. I had done the first set and felt okay, but then on the second set (which was the one I had failed on last time) I just wasn't mentally there. I did one rep and just said nope even though I knew I could do more. I felt so weak.
I did finally PR on OHP at 120 3X5 though and DL at 295. I think I might have to change things up a bit. Don't think I can be doing the whole squatting every workout at this pace.
Also, shitty squat day yesterday. Stalled on 325 again, but this time it was completely mental. I had done the first set and felt okay, but then on the second set (which was the one I had failed on last time) I just wasn't mentally there. I did one rep and just said nope even though I knew I could do more. I felt so weak.
I did finally PR on OHP at 120 3X5 though and DL at 295. I think I might have to change things up a bit. Don't think I can be doing the whole squatting every workout at this pace.
I hit the same issue at almost the same exact weight as you. I had to put squat and DL on different days.
Right now, I'm doing Squat/Bench, and DL/OHP.
Exactly the same for me, my body just can't take the squats every time with all the other stuff I'm doing.
Psychotext
Member
Switched up numbers aside, what's the difference in meaningful terms? (I don't do 5/3/1, so I don't really know it that well)
So once I am done with my cut, can I expect my rear delts to grow from doing compounds or will I need to add in some extra arm work? I can see the groundwork for all of my muscles except for my rear delts, which are almost nonexistent, especially in my left arm. I really want rounded shoulders, because it goes a long way towards making your arms look bigger. If I do have to add something, what's the most bang for the buck?
Example, Michael B. Jordan's shoulder looks like a round ball:
Example, Michael B. Jordan's shoulder looks like a round ball:
Just the order of the weeks. Usually 5s week is toughest, so doing 3s week first is less draining.
You won't get THERE with just compounds. I'm sure MBJ did extensive accessory work.
Make sure you add rows as a compound if youre not currently doing them. Additionally, lateral raises will give you the best bang for your buck as far as non-compounds go.
Other great exercises to sprinkle in: face pulls, reverse pec deck, reverse flyes.
Make sure you add rows as a compound if youre not currently doing them. Additionally, lateral raises will give you the best bang for your buck as far as non-compounds go.
Other great exercises to sprinkle in: face pulls, reverse pec deck, reverse flyes.
Yeah, I do Yates rows, but I think they target lower back a lot more than arms. I could switch to Pendlay's if it would make more sense for arms.
I'd like to add just one accessory to hit them if possible. I like going to the gym, but I don't like living there
Yeah, I do Yates rows, but I think they target lower back a lot more than arms. I could switch to Pendlay's if it would make more sense for arms.
I'd like to add just one accessory to hit them if possible. I like going to the gym, but I don't like living there
Then definitely heavy lateral DB raises. Try to do 3 sets of 8.
Psychotext
Member
I do the same thing... but with 12 reps, repeated three times.
Psychotext
Member
I used to, but oddly I've had better (visual) results with compounds + accessories than I ever had with a full on split.
Dusk Soldier
Member
My gym has a huge problem with this too. so frustrating.
Psychotext
Member
Take a bunch of cheap locks and start locking them for them.
I consider my shoulders probably my best feature and I exhaust the shit out of them. Heavy OHP and ligher/hi rep OHP. Sets of 15 on all raises; front, side, rear. To get big round shoulders it takes a lot of effort. Shoulder day is my longest day.
We just became best friends...again!!!
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