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09-22-2020, 06:46 AM | #2553 | |
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A lot of high sets/reps in your workout, guessing your goal is just overall toning/conditioning rather then building muscle? I'd split chest and shoulder day with back day. Chest/shoulders utilize a lot of the same muscles as you're aware. Splitting with back could decrease muscle soreness, just an idea though. Didn't see any bicep workouts throughout, assuming you just hit them through auxiliary movements on backday, or skip all together? Buy a jump rope for some in-place cardio! |
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09-22-2020, 11:30 AM | #2554 | |
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Biceps are generally done as a finisher after back day with dumbbells at home - nothing too big, a few sets of seated reclined curls, preacher curls, hammer curls. Generally your biceps ARE getting worked while doing back exercises, though not the primary muscle working. Same with triceps during shoulder or chest workouts. When I’ve had breaks like this in the past, I’ll do high reps for a couple months till I can get over being sore within a day rather than 2-3. Then I switch to pyramid sets, drop sets, low rep higher weight muscle building. After a month or two of that I start cycling - 7 day a week workouts but in a rotation like chest, back, shoulders 2x a week with legs once a week, while adding in 2 running days as well (so my legs actually get 3 days a week) plus my usual hiking / paddleboarding / golf / dirtbiking / whatever activity on weekends. BF % is currently hovering around 16%, I’d be happy getting back down to 10-12% but coming up on 40 years old I’ve kinda accepted that the constant 6 pack days matter less to me than great food and wine and such, so... |
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09-22-2020, 04:45 PM | #2555 |
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Been adding feeder workouts to my arms each day and they are definitely helping with strength and size!
6'2 198 lbs. |
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09-23-2020, 08:15 AM | #2557 |
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Rich Piana style - once I got past his extreme looks I started to notice he's a decent communicator with a lot of experience... figured I'd give his feeder's a try. Right now I'm doing 60 reps of 15 lb dbs skull crushers then standing on knees for 50 reps of hammer curls. 3 sets of both. Sometimes if the hammers are too much I'll switch to regular style curls. I've got smaller sized wrists so 17" biceps at the moment but will remeasure in 3 mos. This is just for fun of course. I plan to increase the skull crushers until I get to 100 like he suggests.
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09-23-2020, 10:02 AM | #2560 |
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I wasn't huge or anything, but it's been a few weeks since I was in the gym. Most of my "resistance" training has been chores in the yard.
I looked last night, I'm visibly smaller I'm still about the same weight though Gotta get back into a regular routine, even if I'm not building, gotta keep it tight |
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09-23-2020, 10:14 PM | #2561 | |
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I'm just about 200lbs today (32 inch waist) It's been a challenge with covid, I really want to gain a ton of strength this yr. 400 dead, squat and bench. |
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09-24-2020, 02:08 AM | #2563 |
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Bleh apparently EVERYONE decided it was leg day today. Every single squat rack, smith machine, cage, even the crossfit racks - people squatting and crap. The cable machines for leg press and everything too. I did a half leg / half back split day with more biceps and core thrown in.
5x10 weighted back extensions / good mornings 8x12 leg press machine 5x10 wide grip iso lat pulldown 5x10 reclined dumbbell curls 5x10 calf raises 5x10 core ab rotations (like doing a baseball swing movement with a cable machine, 10 reps to each side is 1 set) Half-ass workout for today but it was too packed to be able to jump between the stuff I really wanted to do (legs). |
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09-24-2020, 06:24 AM | #2564 |
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Haha - I'm just saying my goal is to reach 400 for all 3, I doubt I'll be reaching all 3 at the same time.
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09-24-2020, 06:32 AM | #2565 | |
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09-24-2020, 06:44 AM | #2566 |
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^ yes, also dumbbell squats and dead's for variation...
You have to schedule a time to use our gym so only 9 people allowed in weight room - waiting is usually only a few mins - NorCal is your gym just full of ppl or what? Sounds crazy, especially right now. Last edited by floridaorange; 09-24-2020 at 01:17 PM.. |
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09-24-2020, 10:07 AM | #2567 |
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I mean I have to make reservations too and they’re only allowing a certain number of people...but for whatever reason, friggin everyone there wanted to do legs yesterday.
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09-24-2020, 10:53 AM | #2568 |
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09-24-2020, 11:00 AM | #2569 | |
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09-24-2020, 11:52 AM | #2570 |
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My youngest is maybe 1/2" shorter than I, but pushing 260. His oldest bro and I had an intervention of sorts last night. I was dreading the confrontation, but he seems really receptive to us helping to motivate him to drop a bunch of weight. His bro has been doing a X-fit for nearly a year, and will start dragging him there on Monday.
I've always paid for his membership at the gym but "I thought they were closed right now" The other thing I know he needs even more is the nutritional counseling. I'm just afraid of places like Lindora, that they will be more about selling him "products" than knowledge and lifestyle changes. |
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09-24-2020, 12:49 PM | #2571 | |
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I've had points where, per the dining facility charts and everything, I was consuming damn near 10,000 calories a day. I've also had points where I only consumed about 1,500 calories a day. My energy levels for workouts have varied but I stick to the plan and just vary the weights accordingly. Edit - additional note : a half ass workout is better than skipping a day. Consistency is key. A wall is built brick by brick and all that. Maybe some days you're able to lay 100 bricks and other days you don't have the energy and only manage 20 bricks, but as long as you keep adding bricks that's what matters. Keep at it, day by day, week by week. It takes about a month to build the habit to where you start looking forward to it or being able to self motivate to drag yourself to the gym and workout. The primary factor is energy expended during the day has to be greater, by an order of magnitude, than the caloric intake. Doesn't matter if the calories are pizza and burgers or rice and grilled chicken - if you can work it off / sweat it out / etc you'll lose the weight. Additionally, don't be too focused on the pounds day by day - for starters, muscle weighs more than fat, so if you're weightlifting (rather than just doing HIIT cardio and shit to try and sweat out as much as possible) your "weight loss" will be slower or at times even stagnant, and focusing on lbs at that point will discourage you from continuing. Instead, focus on strength gains and tape measurements and it'll be easier to stay on track. I wouldn't focus on time either so much as reps completed, and proper form matters more than throwing weight around. You want steady, piston-like machine movements. If you're jerking shit around and have to use momentum to get it up / down / whatever, your form needs to improve. Caveat - if you're doing olympic powerlifting like clean + jerk, that doesn't necessarily apply as much, I'm primarily referring to your core workout lifts like bench press, squat, overhead press, rows, curls, lat pulls, etc. Additional disclaimer - don't fucking eat pizza and burgers every day, you DO have to maintain SOME kind of diet, I'm just saying don't trip too much over sticking to a strict one until you're down at like 12% body fat. If you're up over 20%, focus on the workouts and spending the energy more. Where a lot of people struggle and relapse into bad habits is when they try to tackle the whole problem all at once and stick to some kind of IFBB level super strict diet, workout, etc. Even the most motivated pros have trouble sticking to that shit without their trainers - you're setting yourself up for failure if you set that as your expectation at the beginning of your weight loss journey. I'd even go a bit further and say your trainers are trying to pad in some job security by setting you on that path at times. Sure, for the most optimum results if you stuck to that type of diet / workout you'd drop the weight faster, but a lot of this stuff is mental and you need small successes to build on. If you're immediately failing, time after time, because of super strict or unrealistic goals for yourself, you're going to relapse / yo-yo back to your old weight and beyond. Some basic starters for diet :
Last edited by NorCalAthlete; 09-24-2020 at 01:01 PM.. |
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09-24-2020, 01:20 PM | #2572 | |
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Honestly that's more along the lines of what I should be aiming for. I only really started to get serious about squats and deadlifts in my late 30's. 1MOREMOD may I ask how tall you are? For some reason I've recently started naturally gripping the bar much wider (so much easier on my elbows) during squats, which has been nice. |
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09-24-2020, 01:32 PM | #2573 | |
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09-24-2020, 01:38 PM | #2574 | |
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