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  • Lol yes. The chair force pft standards are a...

    Lol yes. The chair force pft standards are a joke.

    Oorah!
  • Op ou need averages for the past 6 days of...

    Op ou need averages for the past 6 days of lifting this was my weight...

    169
    169
    166
    170
    170
    169

    Averages 168 lbs but you can see how much it can go up and down and eat day I was within...
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    3,872

    How do you know they're not his favorite foods? ...

    How do you know they're not his favorite foods? Did you ask him? You asked for a fat powerlifter that eats clean...I gave you want you asked for.
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    Push Bench 531 Pull Deadlift 531 Leg...

    Push
    Bench 531

    Pull
    Deadlift 531

    Leg
    Squat 531

    Pull
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    291

    Run 3 days as 531 and 3 days a bbb for your main...

    Run 3 days as 531 and 3 days a bbb for your main lifts
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    1,877

    Relax, enjoy the food and family.

    Relax, enjoy the food and family.
  • um yeah...that's all bull chit.

    um yeah...that's all bull chit.
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    3,872

    Brandon Lilly. Way over 25% bf strong as an ox...

    Brandon Lilly. Way over 25% bf strong as an ox powerlifter preps chicken, jasmine rice and avocados for an entire week.
  • Strength is an after thought on my program. The...

    Strength is an after thought on my program. The goal of my beginner program is to give the trainee plenty of volume while hitting every muscle 3 times a week.

    I like all the lifts you have and...
  • It's one lift per muscle hence the curls every...

    It's one lift per muscle hence the curls every day. Pull ups are great but I'd rather a beginner have more back volume hence the easier pull downs. I don't like the slow progression with all pros...
  • I took laterals instead so you still have 2 pulls...

    I took laterals instead so you still have 2 pulls to 1 pish(bench).

    Each time you hit 2*10 up the lift 5 lbs
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    Solid lifts as always brotato.

    Solid lifts as always brotato.
  • OP prefaced all this saying which BEGINNER...

    OP prefaced all this saying which BEGINNER program to pick for your goals...Programs you listed 5/3/1 and auto regulation are great, but nothing a beginner should be messing with any time soon.
  • Hell yeah. My plan going forth when I get back...

    Hell yeah. My plan going forth when I get back to the gym Monday AM

    Legs
    squats 4x10
    leg press 4x10
    leg ext 4x10
    2'' deficit SLDL 4x10
    DB calf raises 4x10
    hanging leg raise 4x10
  • So the break down of muscle group volume for the...

    So the break down of muscle group volume for the past 10 days is this...

    Quads 456 total reps
    hamstrings 288 reps
    Chest 456 reps
    Back 480 reps
    Bi 288 reps
    Delts 288 reps
    Abs 288
  • Any program...losing fat is about eating less...

    Any program...losing fat is about eating less calories.
  • My beginner program is the optimal of the optimal...

    My beginner program is the optimal of the optimal programs from beginners to make mad gainzzzzzzzzzzz

    squats 2x10
    DB bench 2x10
    lat pulldown 2x10
    DB row 2x10
    DB lateral raise 2x10
    DB curl...
  • He should apply what he 'knows'

    He should apply what he 'knows'
  • Given OP's on a proven strength program like SL...

    Given OP's on a proven strength program like SL 5x5, I don't find it that outlandish at all. The way he describes his workout is typical of anyone that's new to the gym and smashing PRs each session.
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    I just ate 1/2 cup of quick oats with 1 scoop of...

    I just ate 1/2 cup of quick oats with 1 scoop of choclate protein powder and 1 TSBP of peanut butter
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