Actually it's more of building up each set in weight. So like with stiff leg dl for example, it was 135 for 10. 185 for 10, etc, until I'm barely getting 9-10. Enough weight that 10 sucks but I can still feel my hamstrings working
Ah I got you man, Perfect. You know you see guys list 4x10 and wonder if they are all working sets or if just that last one was failure.
Ah I got you man, Perfect. You know you see guys list 4x10 and wonder if they are all working sets or if just that last one was failure.
Nah, all 4 sets are really trying to work the hamstrings. I'll try to get 10 really good ones and then add a little weight to it and keep going until I can barely get the rep range I'm shooting for. If it's too light at the beginning, I'll add in another set or 2 so I'm working the muscles with good weight
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
Bench-
2 x 10 @ 135
1 x 5 @ 225
1 x 5 @ 270
1 x 3 @ 350
Pin press-
2 x 1 @ 350
3 x 1 @ 315
1 x 3 @ 275
2 x 5 @ 275
Bench-
2 x 10 @ 225, last set included a drop to 135 for 10
1 x 25 @ 135 (complete burn out)
Incline bench- 4 x 8-6
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
Conventional deads-
135 x 5
135 x 5
225 x 5
315 x 1
405 x 1
445 x 1
495 x 2 x 2
Speed DL- 3 x 3 @ 415
Power shrugs- 3 x 5 @ 360
Tbar rows- 3 x 5 (45,45,45,25 / 45,45,45,45,25 / 45,45,45,45,45,25)
Barbell rows- 3 x 5 (225, 275, 315)
Rev grip pulldowns- 3 x 5
----------
Great day. Original plan was 495x2, but on the second one my hand ripped open and I missed lock out. I was honestly about 98% of the way there, BAAAARELY before a clean official 'lock out'. But it pissed me off so I did it again lol. Everything felt strong and moved well. Next week is 525 for 2, so I'm pretty motivated about this. Things have been moving smoothly, so I think it's definitely doable. Most I've attempted since my tear 3 years ago.
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
Going through old posts in my own journey (that I created 7+ years ago) and man the Forum has changed. Not really 'changed', but the amount of daily interactions have fell off drastically. There use to be so many people in here constantly posting and talking back and forth and checking in on each other's journeys. What changed? It seems like it's the same 10-15 guys in here daily and that's it. I remember signing in at any given time and there would be 30-50 guys/gals, easily. Now that there's such a larger social media presence, I know it has helped push the company but I wonder if it's a little at the expense of the Forum. NO fault to anyone at U/Animal, trust me I understand making great products is awesome but so is pushing marketing & making money. Not trying to sound any sort of negative way. Just sort of realized that this place use to be flooded with people & company reps daily and that seems to have gone away for a large part. Just, was almost weird reading my own journey from 2011-2013 and seeing how much it has slowed down.
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
Game plan today was just to start incorporating a second bench day in the week. Today was 60% for a shit ton of sets at 3 reps. I was just trying to pull it up on my phone, where I log my workouts, and apparently that note is gone.... Also did a lot of incline work as well, sets all around 6-8
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
Nice workout today. Wasn't quite sure how they'd feel on the back. Tattoo is 10 days old now, so I thought it'd be ok and it was. Especially with it being low bar, didn't have any issue. Goal with the accessory work (front squats, banded squats, box squats) is to track them all, weight wise, this training cycle and actually calculate numbers for them when I re-write them next cycle.
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
25mins of cardio today. Starting 5x25mins and will slowly bump it up as I see neccessary
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
I've added some conditioning back into the mix myself! It simply has to be done.
Yup. I typically keep myself in pretty good cardio shape year round for the military, but as far as fat loss goes, it's just so much easier to track/monitor/adjust when it's a set, structured time frame. That way doing 5 days X 25 mins I can easily bump it to 30 mins or 6 days a week or whatever. Goal is to keep fat loss gradual, not a plummet approach
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
Rough sumo day. My bicep has been bothering me all week and was really irritating me during pulls. Even using overhand grip, still really tender. Decided to call it and will ice it down tonight pretty well
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
So I always enjoy checking out different nutrition/diet approaches and using myself as sort of a guinea pig to see how I respond, how I feel during, how my training improves/declines, etc etc. Going to give IF a run for a little while and track the progress. I will still be eating my normal macros mostly, but based around an eating schedule of 2p-8p only. I do feel this is fairly similar to carb back loading except for the strict 2-8p eating time frame only. One day per week will be a complete fast, most likely Wednesdays since I am already off of training that day. Sort of like my 'reset day' if you will. Started on Tuesday and will track myself weekly to see how the body responds. Probably will follow the approach around 6-8 weeks to see what happens. Yesterday instead of fasting ALL day, I waited until around 6pm and had a giant carb meal (Large pizza) and woke up 1lb lighter. That will NOT be my normal, just wanted to see what my weight would do after going from 8pm Tuesday to 6pm Wednesday without eating and then doing a large refeed.
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
Bench-
135 x 10
135 x 6
225 x 5
245 x 3
265 x 3
275 x 3
CGBP-
225 x 5 x 2sets
235 x 5
245 x 5
255 x 5
Cardio- 25 mins
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
Conventional deadlifts-
135 x 5
135 x 5
225 x 4
315 x 3
405 x 1
455 x 1
525 x 1
3 x 3 @ 385
Power shrugs- 3 x 5 @ 385
Tbar rows
1 x 5 @ 4-45s
1 x 5 @ 5-45s
1 x 6 @ 6-45s
Barbell rows
1 x 5 @ 225
1 x 5 @ 275
1 x 5 @ 325
Rev grip pulldowns- 3 x 5 @ 3-45s per side
----------------
Really couldn't have asked for more out of today
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
Bench-
135 x 8
135 x 8
225 x 5
275 x 3
--------
5 x 3 @ 320
3 x 3 @ 325
2 x 2 @ 330
Floor press- 3 x 5
-------------------------
This was it. Back is really really tight/knotted up. There's one spot on the right side of my back that is borderline excruciating. It hurt to lay back on the bench and by the end I wasn't sure if I could stand back up on my own. Like always I warmed up well and took extra time to stretch out my back and even rolled around on a lacrosse ball. When I got home I foam rolled a while and put an entire 10lb bag of ice on my back. This am, woke up and foam rolled & stretched 2 more times before work. Definitely better now but going to continue to try and roll it out with a lacrosse ball at work & ice it again tonight. Squats were a no go today, so it'll be just cardio later tonight. All in all I still had a good pressing day but had more planned that I wasn't able to get to. I'm usually pretty good at pushing through but this was different. I literally didn't know if I could stand up after floor presses.
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
IF week 1 in the books. So far I've noticed - the longer amount of days I've done it, the easier it's gotten. When I do eat a higher calorie meal, I get full a lot quicker. I've always been able to eat a lot of food easily. Like pizza; eating a large pie is no issue. The other night we had some left over (took the wife on a date night and had a pizza delivered for the boys/grandma). 2 slices and I was done. There was 1 day where I was really busy at work and didn't get to drink as much water as I needed and that really impacted my hunger. Staying hydrated helps a ton. Week 2 is underway and we'll see what happens.
Starting weight- 251
Today's weight- 244.6
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
Sumo-
135 x 5
225 x 5
315 x 5
405 x 5
415 x 3
425 x 3
435 x 3
Banded conventional
4 x 4
Banded deficit stiff leg (double over hand grip)
4 x 4
---------------
Simple workout tonight, put everything into it though. Goal was to work on sumo some & strength off the floor.
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
Phew, busy several days. Just getting home and back into the swing of things. Ended up off from the gym Wed-Sun. Just picked up where I left off in the training cycle.
Bench-
5 x 3 @ 325
3 x 3 @ 330
2 x 2 @ 340
SUPERSET: 5 x 5
Banded bench (orange bands, 150 on the bar)
Deadlift (nothing too crazy, 225, just to loosen up after missing 2 deadlift workouts last week)
Dips- 5 x 12
Tricep extensions- 5 x 20
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
Simple. Felt great. 3 more weeks on this program and then I'll restart from the beginning with numbers starting out 15lbs heavier and see how it goes
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine