Random health and exercise thoughts

Discussion in 'Health & Body' started by Eason, Dec 20, 2009.

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  1. Khayembii Communique

    Khayembii Communique Senior member

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    ^lol

    Just did the math, apparently I only have 9 lbs to 7%, 11 to 6% and 12 to 5%, no idea how low I wanna go because I don't wanna look like a fucking stick but I do want to lean bulk for a long ass time without having to worry about cutting for as long as possible.

    Tried to teach the g/f how to deadlift yesterday, she wasn't feelin it. Couldn't get her ass low enough, apparently aside from having a great ass she doesn't work it out much. Got her to do proper form once or twice and it killed her ass. Having her do DB squats for now to get proper form down.
     


  2. deadly7

    deadly7 Senior member

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    What are your guys' upper body days/lifts? I feel like I've stopped acquiring dem aesthetics.
     


  3. GraphicNovelty

    GraphicNovelty Senior member

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    Your standard bro routine. Do everything 3-5 sets, 8-10 reps as heavy as you can (last set to failure).

    Bench Press
    Face Pull
    DB Row
    DB Bicep Curl
    DB Tricep Extension
    Dips

    I get a lot of shoulder stuff with kb work (though i have to take a break from that due to injury :(). Though I guess you could add dumbbell/barbell shoulder press and delt lifts there too. (and drop the dips).

    It's a lot of lifts but hey, that's the price you pay for aesthetics.
     
    Last edited: Jul 19, 2012


  4. gort

    gort Senior member

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    Try out Norton's PHAT. I love it simply because it keeps me in the gym 5 out of 7 days a week which is nice for keeping a tight daily routine. Some may think that's a lot but I value the structure it provides. Also the volume leaves you with an amazing pump every time you leave the gym. That feeling when your shirt sleeves are hugging your arms and veins popping out everywhere.
     
    Last edited: Jul 19, 2012


  5. Coldsnap

    Coldsnap Senior member

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    Any secrets to help sleep on your back? I've sorta trained myself too but I get a shitty nights sleep when im constantly waking up to flip back over on my back. My body wants to sleep on my stomach with my head cocked to one side, no wonder my right trap is all fucked up.
     
    Last edited: Jul 19, 2012


  6. Coldsnap

    Coldsnap Senior member

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    Don't you work some crappy retail job? Is it really "resigning" lol
     


  7. fuji

    fuji Senior member

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    Yes he actually wants a letter of resignation, guy is a massive cunt. I stack shelves in a super market at night. Stacking shelves is serious business.


    PHAT is a good routine. I do a bastardized version of it, which is more strength based. Instead of

    Lower Body Power Exercise speed work: Squats
    6 sets of 3 reps with 65-70% of normal 3-5 rep max
    Hypertrophy pressing movement: Hack squats
    3 sets of 8-12 reps
    Hypertrophy pressing movement: Leg presses
    2 sets of 12-15 reps
    Hypertrophy extension movement: Leg extensions
    3 sets of 15-20 reps
    Hypertrophy pulling movement: Romanian deadlifts
    3 sets of 8-12 reps
    Hypertrophy curling movement: Lying leg curls
    2 sets of 12-15 reps
    Hypertrophy curling movement: Seated leg curls
    2 sets of 15-20 reps
    Hypertrophy calf movement: Donkey calf raises
    4 sets of 10-15 reps
    Hypertrophy calf movement: Seated calf raises
    3 sets of 15-20 reps


    I do 5x2 paused box squats.
     


  8. Khayembii Communique

    Khayembii Communique Senior member

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    Upper 1

    Incline Hammer Bench Press 20-30rest paused
    Smith Shoulder Press 20-30 rest paused
    Rope Push Downs 20-30rest paused
    Weighted Chins- Progression
    Rack Pull from Knee Level 1x7 then 1x14 (50% of 1x7 weight)

    Upper 2

    Dips- Progression
    Rear Delt Machine 2x30 same weight
    Close Grip Bench Press 20-30rest paused
    Lat Pull Down- 15 rest paused
    Smith Row- 1x7 then 1x14 (50% of 1x7 weight)


    Upper 3

    Chest Press 20-30rp
    Lateral Raise 20-30rp
    Skull Crusher 20-30rp
    Weighted Pull Ups- Progression
    Cable Row 20-30rp
     


  9. deadly7

    deadly7 Senior member

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    Hm, never done face pulls before, but I do the rest. I guess I should go lower weight and higher rep instead of higher weight and lower reps. Building muscle, but just not visually. How many days a week did you do upper body (prior to your injury)?

    I like the rest of my workout but I'll see what the PHAT upper body schedule is, thanks!

    holy fuck I can't bro this much, don't know how you do it. I'd much rather squat/ohs/fs and do some sprints and DL work instead of 3 days of upper body.
     


  10. JayJay

    JayJay Senior member

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    I LOVE raw almonds, and have a bag of them at the house at all times; however, at times it's hard for me to exercise self-control with them.
     


  11. gort

    gort Senior member

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    notsureifsrs?
     


  12. JayJay

    JayJay Senior member

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    Unless there'll be a settlement of some sort for you leaving, I'd stay until he fires you. If you resign, then you're not eligible for unemployment. I'd tough it out for bit longer, particularly since you'll be leaving in a few weeks for school.
     


  13. joshuadowen

    joshuadowen Senior member

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    Only goal is upper body aesthetics?
     


  14. Khayembii Communique

    Khayembii Communique Senior member

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    You only asked about upper days. Here's lower:

    Lower 1

    Barbell Curl 20-30rest paused
    Reverse Grip EZ-Bar Curl 1x12
    Seated Calf Raise 2x25
    Squat 2x5 then 1x20
    Lying Hamstring Curl 20-30rest paused

    Lower 2

    EZ-Bar Curl 20-30rp
    Behind the Back Barbell Curl 1x12
    Standing Calve Raise 2x25
    Leg Press 2x6 then 1x20
    Pull Through 2x12 same weight each set

    Lower 3

    Machine Curl- 20-30rp
    Reverse Cable Curl 1x12
    Leg Press Calf 2x25
    Box Squat 2x6 same weight heavy , then 1x20 lighter weight but very hard
    Seated Hamstring Curl 20-30rp


    I lift 3x/wk so I get through the whole cycle every two weeks.

    srs

    Guessing I'm gonna get trolled hard for posting all this.
     
    Last edited: Jul 19, 2012


  15. GraphicNovelty

    GraphicNovelty Senior member

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    Face pulls keep you from geting that bro-posture--it strengthens your rear delts (scapular retraction i think it is?)

    I'd do it about every 5 days.

    I'll probably keep up the routine at about that pacing because i can do most of it without injuring myself (flat bench is okay as long as i don't crunch up when it gets heavy).

    If you really want to build, be an actual bro and lay off on lower body stuff (if your only goal is to get dem aesthetics). Up your caloric intake too (dat bro-tein) and soon your shirts will be straining at the buttons eason-style.
     
    Last edited: Jul 19, 2012


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