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[QUOTE=gman44;1010451893]20 reps is what Kelei suggested when you asked how to reduce the time in the gym..[/QUOTE]
In my log he said 20, if I were doing 30 already.
When I was doing the original workout I did 50 reps
On the over-reach I'm doing D1+D2 for 6 days at 50 reps.
If I were to reduce this down to 20-30, it would be perhaps half the volume as usual, but with the over-reach I am working the muscles with far more frequency.
The amount of reps is all relative to the person
Landus123...
Not tryin to pick on u, but u can easily (night before), blend up a couple shakes to take to work with u & drink as need be! I'm a heavy equipment operator & in the summer while I'm running a paver I have no extra time...it's go go go working usually 12 hour days! It's really easy with the shakes...u can load them things with tons of cals very easily! I know it's best to eat meat for Protien & I usually do but in your case...powder will have to do to supplement the meat u don't have time eat! U can drink a 1000 cal shake in about 1 minute :)! It'll work for u...
[QUOTE=64509chvl;1010456203]Landus123...
Not tryin to pick on u, but u can easily (night before), blend up a couple shakes to take to work with u & drink as need be! I'm a heavy equipment operator & in the summer while I'm running a paver I have no extra time...it's go go go working usually 12 hour days! It's really easy with the shakes...u can load them things with tons of cals very easily! I know it's best to eat meat for Protien & I usually do but in your case...powder will have to do to supplement the meat u don't have time eat! U can drink a 1000 cal shake in about 1 minute :)! It'll work for u...[/QUOTE]
I think this might be my best option. If I'm honest I didn't expect the workout to take as long as it does and would rather cut the time to make life easier. I've never had to try consume this much food either but with shakes it may make it way easier to get closer to what I need like you said.
I'll probably try doing my D1+D2 with 30 reps instead. I just want more time in my evenings to help me keep motivated. Rather than getting in, having dinner and having to go to bed. I'm not training for the olympics lol, just trying to give over-reaching a go and get results
I have a philosophy on cheating when doing this program. When going to failure(lets say when doing standing bicep curls) it is important to be very controlled and deliberate in your motion. However, when you get near the point of failure, I like to cheat just a little bit. This way I get those last reps in and I slowly release, giving negative pressure to the muscle. This is only okay for the last couple of reps when you are to the point where you can't curl it on your own. Really obliterates the muscle!
Right on dude...I always included some things that make the shakes taste good like a Banana, Almond butter, milk & then other things like oats, Protien powder, Creatine & I liked using coconut oil for easy fats! You'll dig it dude & they taste damn good to boot!
Like I said though...any other time I eat all real food cause I LOVE to eat, but this is a great option when you're in a bind!
Day 3 today..
Leg day, my fav day.
brb buying wheelchair after this.
D2..
Chin-ups, weight BW: 9, 4, 4, 4, 3, 3, 3 =30
Pull-ups, weight BW: 3, 4, 3, 3, 2, 2, 2, 2, 1, 1 =23 I did exercise last, after rear delt flyes because I knew I could not do any after chin-ups. Is it ok to switch the line-up?
Row, weight 80: 10, 8, 7, 5 = 30
Rear delt flyes weight 25: 10, 10, 12 = 32
Preacher curls weight 50: 10, 9, 7, 6 = 32
In some of the exercises I think I can do 50 reos and some I can barely do 30. So, is it okay 50 on the exercise I can do or do I need to keep all the exercises at the same rep?
After this workout I did abs workout.
When I got home I was very hungry, had about a cup or quinoa, beans and 1/4 of a chicken. I was very hungry. Before bed I will have a protein shake, mixed with mixed fruit, oatmeal, peanut butter and water.
This workout took about 30 minutes, does this sound reasonable? Should it take longer?
[QUOTE=dkvill23;1010490343]Day 3 today..
Leg day, my fav day.
brb buying wheelchair after this.[/QUOTE]
Right on brah! Was my second leg day on this program tonight! First leg day was saturday. My calves were still extremely sore. Did them anyway and after my workout my calves were shaking when I would try and stand still....BRB big mess while taking a standing piss
[QUOTE=Mr-Nathan;1010370883]Kelei since starting the full body routine, i've started feeling sick throughout my workout. my diet has not changed. any idea on how to fix this?
also, what macros % wise, should we be looking to hit? P/C/F....
Thanks[/QUOTE]Forget about macro percentages, what matters is your actual gram amounts. Aim for 150 grams of protein, 300 grams of carbohydrate and fill in the rest of your calories with fat. What are you eating or drinking before/during your workouts? Perhaps you should take a 10 minute break halfway through your workouts, go outside and get some fresh air.
[QUOTE=roberto487;1010500823]Is it ok to switch the line-up?[/QUOTE]Yes.
[QUOTE=roberto487;1010500823]In some of the exercises I think I can do 50 reps and some I can barely do 30. So, is it okay 50 on the exercise I can do or do I need to keep all the exercises at the same rep?[/QUOTE]Stick to 30 reps for all exercises for now.
[QUOTE=roberto487;1010500823]This workout took about 30 minutes, does this sound reasonable? Should it take longer?[/QUOTE]You're resting too long between some of your sets, you should only be able to manage 3 or so reps in each rest-pause set, if you can perform more reps you're resting too long. I think some of your weights are too light as well, pick a weight you can lift around 10 times at most during your first set and add more weight once you can complete 12 reps in your first set.
[QUOTE=landus123;1010462373]I think this might be my best option. If I'm honest I didn't expect the workout to take as long as it does and would rather cut the time to make life easier. I've never had to try consume this much food either but with shakes it may make it way easier to get closer to what I need like you said.
I'll probably try doing my D1+D2 with 30 reps instead. I just want more time in my evenings to help me keep motivated. Rather than getting in, having dinner and having to go to bed. I'm not training for the olympics lol, just trying to give over-reaching a go and get results[/QUOTE]
I'm not being gratuitously mean, I am trying to point something out to you. You committed yourself to an objective, and the moment you ran into some difficulties (time, nutrition, rainbows, whatever), instead of finding ways around them, you decided to alter the objective that you set out to accomplish. Lower the bar a bit, to feel better about yourself when you achieve it, instead of keeping it high and failing, but being proud that at least you gave it a fair shot.
What started as a balls to the wall over-reaching cycle turned into a slight over-reaching cycle because you want to make life easier. Got it. The entire idea is to have a gruesome training for the next 3 weeks. [I]It's supposed to be hard[/I]. If you want to achieve something other don't, you have to make the sacrifices that they're not willing to make.
You see, there are a lot of guys on this routine who are training their f'cking hearts out. They all have problems, they all make sacrifices. Everybody has a story. You're going to have a hard time getting their empathy and their respect, when you're so easily swayed. I'm glad you gave this a shot, bells and whistles, I guess now you know a little bit more about yourself.
[QUOTE=shorkey;1010527503]Right on brah! Was my second leg day on this program tonight! First leg day was saturday. My calves were still extremely sore. Did them anyway and after my workout my calves were shaking when I would try and stand still....BRB big mess while taking a standing piss[/QUOTE]
O lawd, it was intense!
can already feel the soreness coming. My whole upper body still hurts from day 1 and day 2, tomorrow for sure I won't be able to move XD.
Just finished making my post workout
3 Eggs w/ bell peppers, tomatoes, black pepper + 1 cup rice + steamed broccoli (dat dere fiber tyme).
Will have my last shake later before I sleep.
Ready for day 1 again tomorrow even though I'm still sore.
NO PAIN NO GAIN!
Maybe somebody can enlighten me on wtf is going on with my lack of weight loss. I'm currently cutting (well at least i think i am) and I'll admit that my diet is sometimes pretty bad. Not that I eat poorly or anything but there will be some days where I eat too few calories. I'm aiming for 2200 calories per day but usually get around 1700 or less. I started this program about 2 months ago and haven't dropped a pound since. What's going on? Is it possible that eating too little is causing this? I have seen slight changes in the mirror but I'm really confused as to why the weight isn't coming off. I have cut out cardio as Kelei suggested but at the rate it's going I think I might have to add some. Hope somebody can chime in.
Kelei, any suggestions on how to prevent neck strain when doing rear delt flyes on the machine? Feels like my neck is going to cramp up with every rep.
[QUOTE=Kusie;1010600443]Maybe somebody can enlighten me on wtf is going on with my lack of weight loss. I'm currently cutting (well at least i think i am) and I'll admit that my diet is sometimes pretty bad. Not that I eat poorly or anything but there will be some days where I eat too few calories. I'm aiming for 2200 calories per day but usually get around 1700 or less. I started this program about 2 months ago and haven't dropped a pound since. What's going on? Is it possible that eating too little is causing this? I have seen slight changes in the mirror but I'm really confused as to why the weight isn't coming off. I have cut out cardio as Kelei suggested but at the rate it's going I think I might have to add some. Hope somebody can chime in.
Kelei, any suggestions on how to prevent neck strain when doing rear delt flyes on the machine? Feels like my neck is going to cramp up with every rep.[/QUOTE]
If you're having trouble eating the amount of calories you are aiming for I wouldn't think you need to add in cardio. Since it has been 2 months I would guess that you are gaining a decent amount of muscle mass that is offsetting fat loss. Have your lifts gone up?
[QUOTE=jamespwl;1010604663]If you're having trouble eating the amount of calories you are aiming for I wouldn't think you need to add in cardio. Since it has been 2 months I would guess that you are gaining a decent amount of muscle mass that is offsetting fat loss. Have your lifts gone up?[/QUOTE]
My lifts have gone up and I can see some gains but I'm not sure if it's enough to offset the fat loss like you said
Loving this program. I've trained for strength for the last two years and i've plateuaed big time in strength gains. I started this in december as a change and to fill out my body more and I think im hooked.
I haven't been following it to a T. I still do my own leg day as I still plan on competing in powerlifting in march and june, and for bench day I will bench for strength and the do the rest of the program as suggested. Back day is as written.
I love it. I am gaining weight without trying. arms and chest are up half an inch each in two months. Im getting comments for ppl mirin.
I had a DEXA right before I started and I was 200lbs at 14%, ill have another one in march and Ill see how I progressed.
At the moment I'm not taking creatine, I was thinking about buying some would this be fine even if i'm cutting and only getting around 200g of carbs a day or would it be better to wait until the cut is over??
If the answer is yes take it i have another question, it will affect my weight right? how would i be able to track the diet progress properly if i start taking it??
AD you are a great motivator! It gets me fired up just reading your posts. I am finding it difficult to keep going at the 50 rep range but I will keep working at it. I can do 40 reps with no rest days but doing the 50 reps I have to take 2 rest days a week but I am eating a little more now and hopefully it will become easier for me to handle.
I'm definitely feeling day 2, but excited for day 3!
How do you progress with the body weight exercises like pull-ups and chin-ups? You can't really add weight to them, so are we just assuming this program will increase muscle mass, making you pull up more weight, or should more reps be tried every set or something else entirely?
[QUOTE=Kelei;1010541123]Forget about macro percentages, what matters is your actual gram amounts. Aim for 150 grams of protein, 300 grams of carbohydrate and fill in the rest of your calories with fat. What are you eating or drinking before/during your workouts? Perhaps you should take a 10 minute break halfway through your workouts, go outside and get some fresh air.
[/QUOTE]
About 15mins before gym i eat a banana.
By the time i am ready for my workout, i typically eat 169g Carbs, 47g Fats and 131g Protein.
Looking at this i think i need to increase my carbs.
I drink water during my workout.
[QUOTE=Mr-Nathan;1010679283]About 15mins before gym i eat a banana.
By the time i am ready for my workout, i typically eat 169g Carbs, 47g Fats and 131g Protein.
Looking at this i think i need to increase my carbs.
I drink water during my workout.[/QUOTE]You lose a lot of electrolytes when you sweat, if you're only drinking plain water it's possible that you're creating an electrolyte imbalance (which can make you feel terrible), especially if you're sweating a lot and drinking a lot of water. Perhaps you should try drinking a sports drink with added electrolytes during your workouts. I still recommend you take a 10 minute break halfway through your workouts.
[QUOTE=Kelei;1010691623]You lose a lot of electrolytes when you sweat, if you're only drinking plain water it's possible that you're creating an electrolyte imbalance (which can make you feel terrible), especially if you're sweating a lot and drinking a lot of water. Perhaps you should try drinking a sports drink with added electrolytes during your workouts. I still recommend you take a 10 minute break halfway through your workouts.[/QUOTE]
I never had this issue with the standard 3 day split.
The only other time i've felt faint/sick regularly in the gym is when i was younger and use to workout without eating properly.
[QUOTE=miikeman;1010678893]I'm definitely feeling day 2, but excited for day 3!
How do you progress with the body weight exercises like pull-ups and chin-ups? You can't really add weight to them, so are we just assuming this program will increase muscle mass, making you pull up more weight, or should more reps be tried every set or something else entirely?[/QUOTE]Use a chin/dip belt to add more weight.
[QUOTE=KrepE;1010664513]At the moment I'm not taking creatine, I was thinking about buying some would this be fine even if i'm cutting and only getting around 200g of carbs a day or would it be better to wait until the cut is over??
If the answer is yes take it i have another question, it will affect my weight right? how would i be able to track the diet progress properly if i start taking it??[/QUOTE]Creatine helps a lot, it'll add 2-4 pounds to your weight but it's muscle weight (well technically it's mostly water weight but the water will be stored within your muscles which will make them appear bigger/fuller). Start taking it now, there's no need to wait until your cut is finished.
[QUOTE=Kusie;1010600443]Maybe somebody can enlighten me on wtf is going on with my lack of weight loss. I'm currently cutting (well at least i think i am) and I'll admit that my diet is sometimes pretty bad. Not that I eat poorly or anything but there will be some days where I eat too few calories. I'm aiming for 2200 calories per day but usually get around 1700 or less. I started this program about 2 months ago and haven't dropped a pound since. What's going on? Is it possible that eating too little is causing this? I have seen slight changes in the mirror but I'm really confused as to why the weight isn't coming off. I have cut out cardio as Kelei suggested but at the rate it's going I think I might have to add some. Hope somebody can chime in.
Kelei, any suggestions on how to prevent neck strain when doing rear delt flyes on the machine? Feels like my neck is going to cramp up with every rep.[/QUOTE]Sometims you lose fat and gain muscle at the same time, when you first start training with high volume you can gain a few pounds very quickly due to glycogen supercompensation. Have you noticed your muscles appearing/feeling bigger/fuller? Does it look like you've lost a bit of fat? Start measuring your waist with a tape and if it's decreasing then it means you're losing fat regardless of what your scale weight says. If all else fails it's as simple as reducing your calorie intake even further so that you start losing weight.
I've never heard of anyone complaining about neck strains/cramps during rear delt flyes, is it actually causing or problem or does it just feel weird?
Kelei, you recommended some products for Muscle spazms earlier, With Chelated Magnesium:
[url]http://www.iherb.com/product-reviews/Bluebonnet-Nutrition-Chelated-Magnesium-180-Veggie-Caps/21160/?p=1[/url]
Is there a version of this on BB.com, because Im deployed and BB.com is the only supplement site they will allow to be mailed here.
I'm assuming since im drinking plenty of protien/milk, calcium wont be a defeciency.
Also This is the Vitimin D- Capsules im going to get, are these sufficient? or is there a better alternitave.
[url]http://www.bodybuilding.com/store/now/d3.html[/url]
So what im currently taking will be
BCAA's -pre and post
Concret -750mg Creatine HCI X2 a day, pre and post workout
Vitimin D - 5000UI Daily
450MG Chelated Magnisium -Hopefully once I find one on BB.com
Macro's are very difficult to moniter due to the poor food choices out here, but I try to counteract them with Protein Shakes.
I found alot of Mag/calcium caps on BB.com but nothing with Chelated Magnisium. Please Advise.
I'm somewhat mal nurished if you want to put it that way down here, only because the food options are very terrible, so i'm honestly just trying to make sure im supplementing my body enought to grow, and not wasting time. If there are any other ideas please dont hesitate, I have time to work out, just the nutritional side of things is lacking, and thats the most important in my oponion.
PS: apoligize for my $hitty typing, this keyboard looks like it has been through a war "haha"
I sometimes have the opportunity to do cardio in the morning which would always be fasted as I eat only between 1pm and 9pm. I was thinking maybe this would be a good way to burn more fat whilst still staying at the same weight. I'm recomping doing the full routine 6 days a week eating lots of carbs around my workouts.
My theory is that LISS burns mainly fat whilst not exerting to much physical stress on any major muscle group, so although the cardio is draining its because you're using fat as an energy source.
Then when it comes to the workout the carbs before hand give you the energy to smash it up and afterwards for repair and recovery.
If all this is done at maintenance and your weight remains the same, would it be correct to say you're burning fat and building muscle especially if you're seeing gains on your lifts.
[QUOTE=wwazza;1010703703]I sometimes have the opportunity to do cardio in the morning which would always be fasted as I eat only between 1pm and 9pm. I was thinking maybe this would be a good way to burn more fat whilst still staying at the same weight. I'm recomping doing the full routine 6 days a week eating lots of carbs around my workouts.
My theory is that LISS burns mainly fat whilst not exerting to much physical stress on any major muscle group, so although the cardio is draining its because you're using fat as an energy source.
Then when it comes to the workout the carbs before hand give you the energy to smash it up and afterwards for repair and recovery.
If all this is [B]done at maintenance and your weight remains the same, would it be correct to say you're burning fat and building muscle especially if you're seeing gains on your lifts.[/B][/QUOTE]
The bolded part is the most important. If you're maintaining your weight and your lifts are going up, you're effectively recomping no matter how you go about it.
[QUOTE=adamxbomb;1010702853]Kelei, you recommended some products for Muscle spazms earlier, With Chelated Magnesium:
[url]http://www.iherb.com/product-reviews/Bluebonnet-Nutrition-Chelated-Magnesium-180-Veggie-Caps/21160/?p=1[/url]
Is there a version of this on BB.com, because Im deployed and BB.com is the only supplement site they will allow to be mailed here.
I'm assuming since im drinking plenty of protien/milk, calcium wont be a defeciency.
Also This is the Vitimin D- Capsules im going to get, are these sufficient? or is there a better alternitave.
[url]http://www.bodybuilding.com/store/now/d3.html[/url]
So what im currently taking will be
BCAA's -pre and post
Concret -750mg Creatine HCI X2 a day, pre and post workout
Vitimin D - 5000UI Daily
450MG Chelated Magnisium -Hopefully once I find one on BB.com
Macro's are very difficult to moniter due to the poor food choices out here, but I try to counteract them with Protein Shakes.
I found alot of Mag/calcium caps on BB.com but nothing with Chelated Magnisium. Please Advise.
I'm somewhat mal nurished if you want to put it that way down here, only because the food options are very terrible, so i'm honestly just trying to make sure im supplementing my body enought to grow, and not wasting time. If there are any other ideas please dont hesitate, I have time to work out, just the nutritional side of things is lacking, and thats the most important in my oponion.
PS: apoligize for my $hitty typing, this keyboard looks like it has been through a war "haha"[/QUOTE]This is the only amino acid chelated magnesium I could find in the BB.com store.
[url]http://www.bodybuilding.com/store/doc/high.html[/url]
Stay away from other forms of magnesium (oxide, citrate, malate etc), they're very poorly absorbed. On a side note, if any of you suffer from constipation you should try adding 1 heaped teaspoon of magnesium oxide powder into a glass of liquid and then drink it. Just make sure you don't have to go out anywhere for a few hours lol. Magnesium oxide is the best/cheapest cure for constipation.
Just wondering for D2 (did it yesterday)
As for the rear delt flyes, can I substitute it with lets say, Face pulls?
I've never liked the rear delt flyes because I feel like I'm cheating sometimes.. don't know why. (home gym so can't poke anybody to take a look while I'm doing them)
As for D1, I don't have access to a Preacher machine or anything of that sort, can I replace it with Barbell curls with my back to the wall (to get rid of cheat movements)?
So far: awesome workout! :)
[QUOTE=VLokkY;1010719633]Just wondering for D2 (did it yesterday)
As for the rear delt flyes, can I substitute it with lets say, Face pulls?
I've never liked the rear delt flyes because I feel like I'm cheating sometimes.. don't know why. (home gym so can't poke anybody to take a look while I'm doing them)
As for D1, I don't have access to a Preacher machine or anything of that sort, can I replace it with Barbell curls with my back to the wall (to get rid of cheat movements)?
So far: awesome workout! :)[/QUOTE]Yes and yes.
Did my first D1 today and felt pretty good. Deff not as bad as I thought, but completely underestimated the amount of weight I could really do.
Just did D3, never did front squats.. but oh I love them already.
Had abit of trouble at the start to find the right grip & balance but near the end it worked out gr8.
Not going to be able to walk tomorrow however..