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Random health and exercise thoughts - Page 3286

post #49276 of 57257
Quote:
Originally Posted by fuji View Post

The blasty blast begins today, standard high tren low test as per usual but with tren enth instead of ace because pinning every day is shit. Quad is healed, hit an 180kg squat full asian squat mode. Goal is to bench 130-140kg, at about 120 right now.

What' that? My goal is 300 on the bench and eventually 315. 

post #49277 of 57257
like ass touching my ankles depth
post #49278 of 57257

ATG squats.

Yo Barrel, how's your back doing brah?

 

I got 30 mins in the gym. Did some arm and core stuffs. 

post #49279 of 57257
Quote:
Originally Posted by ridethecliche View Post

Is there such a thing as lifting too many days a week?

Honestly my progress has been pretty good since i started supplementing more whey a day (40-60g instead of only 20post wo). I can probably gym 5-6 days a week most weeks and i enjoy it, but im not sure what I'm doing now would lend itself to that much time or repetition without risking overuse.

Side note: did 5x5 with 145 for the hex bar ish last night. No pain this morning. Maybe ill try front squats again in a few months, but this is huge for me. Hoping to work up to 5x10 at this weight to keep progress going and limit injury risk.
I am on a 5 day a week upper/lower split

Id do more if I had the time

All u need is 48 hrs rest for each body part.... and deloads when your body starts screaming for one... and appropriate volume
post #49280 of 57257
Quote:
Originally Posted by ridethecliche View Post

ATG squats.


Yo Barrel, how's your back doing brah?

I got 30 mins in the gym. Did some arm and core stuffs. 

The back is healing but I'm a Dumbass as i kept doing squats and deadlift without letting it heal. So this time I'm taking three months off or maybe even four. I want it to heal completely before start squatting and deadlifting again.
post #49281 of 57257
Quote:
Originally Posted by fuji View Post

It's probably quite ambitious, around 130kg is more realistic I think, but my christmas break started so all I have to do is eat and lift.

you in jersey or nah?
post #49282 of 57257
Quote:
Originally Posted by Cool The Kid View Post


I am on a 5 day a week upper/lower split

Id do more if I had the time

All u need is 48 hrs rest for each body part.... and deloads when your body starts screaming for one... and appropriate volume

 

Upper lower doesn't quite work for me since I'm limited in what I can do for lower.

 

Right now my split is:

Day 1: Chest/back arms and/or core if I have time (usually a circuit of one bi, tri, core exercise)

Day 2: Shoulders + 'Legs'. So 3 shoulder exercises (seated military DB, cable lateral raise, face pulls) and then lunges and back extensions. I'll end the day with doing some shoulder pre-hab RC work.

Day 3: This is pretty much arms/core day. So I'll do some cgbp, pushdowns, and curlz4dayz. Throw in 1-2 ab core exercises as well. 

Day 4: Off

Day 5: This is when I do BB Bench, T bar rows, and hex bar stuff. Those 3 exercises in a circuit for as many sets as I can till I'm spent. 

Day 6/7: I tool around and do whatever I feel like, which is usually some arm/core stuff and maybe a chest and back workout.

Honestly, it's not terribly structured, but it has been working so far...

 

I can probably do day 1 twice a week, but day 5 has some overlap with chest and back.

I could probably throw in some arm/leg work more often since i barely do anything for legs and need to keep the volume super spread out.

Lately I've been in the gym anywhere from 4-6 days a week and I guess I can make things work better if I keep it to a more structured 5 days so I have more time for other life/fun stuff as well.

I work at 6:30AM on fridays so I'm spent by the end of the day. Also, I try getting home early on thurs so i can get a decent nights sleep. Those two are hard WO esp fri night. I'm dragging by then.

 

Other option I can see is:

Day 1: Chest Back

Day 2: Shoulders/Legs

Day 3: Chest/Back

Day 4: Quick arms/core (will include cgbp, but chest will be pretty blasted) and a leg exercise. 

Day 5: off

Day 6: Bench/ T bar/ hex squat. 

Day 7: Off.

post #49283 of 57257
Quote:
Originally Posted by ridethecliche View Post

 

Day 1: Chest Back

Day 2: Shoulders/Legs

Day 3: Chest/Back

Day 4: Quick arms/core (will include cgbp, but chest will be pretty blasted) and a leg exercise. 

Day 5: off

Day 6: Bench/ T bar/ hex squat. 

Day 7: Off.

 

You know that you are working your upper 4 times as many times as your legs, right?

Maybe that is why you don't have swole legs?

 

You don't need to think about overlapping if you just adjust the volume and weights. I hit all major muscles 5 days in a row every week.

post #49284 of 57257
For me personally I need 2 days for a body part to recover or joints start screaming. I dont like the chest/arms one day and then shoulders the next for example, that is basically arms 2 days in a row

My lagging parts are chest and arms so I do those 3 days a week, and then I add back/shoulders to hit them 2 days a week. I do legs 2x/week. Big thing I love to use is supersets- I super set pretty much everything and save a lot of time. Weekdays I do 3-4 compound moves and 2-3 isolation moves. Saturdays I do 5 compounds and 5 iso moves (bench, shoulder press, upright rows, 2 lat moves, and then 2 tricep moves, 2 bicep moves and lateral raises). Fastest way for me to get all my volume in. Leg days are simple as fuck- back squats, hamstring curls, calf machine. Legs are beefy so that's enough for me.

I agree that doing legs 2x/week is probably a good idea. I don't have back injuries but DLing nukes my back so I don't do it. Have been doing OK without them. I don't think you would lose much just leg pressing if you can't squat.
Edited by Cool The Kid - 12/15/14 at 6:30am
post #49285 of 57257

Can't leg press. Only stuff like DB lunges and DB split squats work. I can do the hamstring and quad iso machines, but they feel weird on my back so I stopped. Hex bar 'deads' hit my legs super hard. I feel them on my upper back and legs/glutes. They don't bother my lower back at all. You should try them sometime!

 

Quote:

Originally Posted by conceptionist View Post
 

 

You know that you are working your upper 4 times as many times as your legs, right?

Maybe that is why you don't have swole legs?

 

You don't need to think about overlapping if you just adjust the volume and weights. I hit all major muscles 5 days in a row every week.

 

I think it has a bit more to do with the fact that I've had surgery and can't really load my spine. 2-3x 1-2 leg movements a session are probably my max. They're going to lag like crazy, but they'll grow a bit. Just trying to avoid looking totally misshapen. 

 

I think the program I wrote out it is just bizarre, but I'm having trouble trying to organize it.I feel like I should substitute shoulders for chest one of those days atleast on one day, but I have no idea how to throw it all together. haha, I miss BB splits. So much easier to plan out!


Edited by ridethecliche - 12/15/14 at 6:28am
post #49286 of 57257
Started Sheiko last week, it's kinda fun benching every day at the gym icon_gu_b_slayer[1].gif

We'll see if it will help me break my plateau...
post #49287 of 57257
I'm doing that Candito 6 week strength program which I heard is quite good even. So far it's a lot of fun as I don't have to use ze brainz and only look at the Excel. Just finished week 3 and will probably run into problems sticking to the plan once I fly to vacation on Friday. Somehow my strength drops massively when lifting in 30°C combined with long nights out and way too much booze.

The GF said she'll come to the gym with me so I have the goal of not pigging out completely this time and trying to stay away from too much cake, ice cream and alcohol. I will also take many pictures of her squatting... to correct her form, of course. *fap fap fap*

On a side note: thank gawd for the gym. I'm about to stab someone with a coffee spoon at the office. Sometimes I wonder how people get through their lives with such retarded behaviour as some exhibit here. Today is bench... today is good.
post #49288 of 57257
Quote:
Originally Posted by ridethecliche View Post
 

 

I think it has a bit more to do with the fact that I've had surgery and can't really load my spine. 2-3x 1-2 leg movements a session are probably my max. They're going to lag like crazy, but they'll grow a bit. Just trying to avoid looking totally misshapen. 

 

I think the program I wrote out it is just bizarre, but I'm having trouble trying to organize it.I feel like I should substitute shoulders for chest one of those days atleast on one day, but I have no idea how to throw it all together. haha, I miss BB splits. So much easier to plan out!

 

Yeah, sure I understand that you can't load your spine. But I think that with some lunges, split squats and the hex bar deadlifts, you should be able to get decent legs.

 

Why not do something easy like an upper lower 3x a week if you have the time?

 

Quck example:

 

Upper: Heavy Bench, Medium heavy Rows, light DB shoulder press, lots of triceps, few sets of biceps

Lower: Hex bar deads w/ light weight (few sets of many reps), DB lunges forward, split squats lighter

Upper: Heavier Military Press, Lat pulldowns, light DB bench, lots of biceps, few sets of triceps

Lower: Hex bar deads from a deficit, lunges with blood flow restricted legs (insane pump with just BW)

Upper: CGBP, light cable rows, face pulls, standing DB shoulder press, triceps and biceps

Lower: Hex bar deads w/ heavier weight (many sets of few reps), DB lunges backwards from a box, split squat heavier

Rest

post #49289 of 57257
Yea I am loving the upper/lower split

I would try 5 days though if he is busy. Its nice to be able to move shit around if there's a scheduling conflict. Skew it to which side needs more work. I do more upper than lower cause my legs have always been huge. But he could do lower if his back allows it. Then maybe alternate once hes happy with the balance.
post #49290 of 57257
Quote:
Originally Posted by GraphicNovelty View Post

you in jersey or nah?


nah, maybe over summer.

70x9 on ohp aww ye.
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