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  • Replies
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    I wouldn't bother with front raise TBH - anterior...

    I wouldn't bother with front raise TBH - anterior delt gets a tonne of work from both overhead press and benching.

    I recommend the bayesian lateral fly (google) with a little forward lean. You...
  • Do not make any more derogatory remarks on other...

    Do not make any more derogatory remarks on other people's physiques please. That kind of behaviour will lead to a ban on this forum.
  • 10 years - but had a lot of unproductive years...

    10 years - but had a lot of unproductive years due to dodgy training practices. If only I could go back and coach myself back in the early days. I also didn't start until I was a fat pre-diabetic 35...
  • OK so you are an intermediate, that's all we...

    OK so you are an intermediate, that's all we wanted to know.

    Mine?
    125kg bench
    210kg dead
    165kg squat
    110kg power clean
    +50kg pullup (25 reps at bodyweight)
    80kg strict overhead press
    110kg...
  • Depends on your definition of novice. What are...

    Depends on your definition of novice.

    What are your max lifts?

    Also, some of those routines will take you a very long way before you need to switch to an "intermediate" routine (like All Pros...
  • There are programs specifically designed by...

    There are programs specifically designed by experts for novices in the sticky threads at the top of the forum.
  • Replies
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    Learning the nuances of program design is...

    Learning the nuances of program design is interesting but trying to make adjustments to a program that was not designed from the ground up from a position of both experience and knowledge is not...
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    For bodybuilding: High bar back squat or front...

    For bodybuilding:

    High bar back squat or front squat
    Romanian deadlift
    calf iso (if required)
    Reverse grip BB bench press
    Bayesian chest fly
    DB or barbell overhead press
    Bayesian lateral...
  • Reps for Jesus. ;) Power clean triples: 85kg,...

    Reps for Jesus. ;)

    Power clean triples: 85kg, 87.5, 90, 92.5, 95, 100kg

    Chin ups neck weighted myo reps: 10kg: 15,3,3,3

    Cable laterals:
    7.9: 6, 5 -- much harder than last time for some...
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    There is formulae in the macro calculation sticky...

    There is formulae in the macro calculation sticky thread.

    Note that the calorie calculations are educated guesses. You will have to adjust by trial and error based on which way the scales move
    ...
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    Get on a novice routine like Fierce 5. Follow the...

    Get on a novice routine like Fierce 5. Follow the instructions without fiddling with anything. Aim to improve how much you can lift or how many reps you can do with a given weight progressively over...
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    There are calculators in the sticky threads. ...

    There are calculators in the sticky threads.

    The app/website already mentioned have a massive database of nutrition data.
  • yup I'm sure you've had the usual speech about...

    yup

    I'm sure you've had the usual speech about doing one of the novice routines from the sticky threads. Do that.
  • Wrong kind of meat for nutrition forum

    Wrong kind of meat for nutrition forum
  • We've heard this before, it's usually just body...

    We've heard this before, it's usually just body dysmorphia or upper body needs to catch up.

    Pics required.
  • Bench press: 97.5kg: 6 90kg: 6,6,6 -- last set...

    Bench press:
    97.5kg: 6
    90kg: 6,6,6 -- last set RPE 10 -- good going after last week. Will reach 8 reps in first set before moving weight up.

    Barbell hack squat: 90kg: 11, 8 -- enough in this...
  • No you didn't lose bone lol The device used to...

    No you didn't lose bone lol

    The device used to produce those numbers is probably a bioelectrical impedance device. They are notoriously bad at measuring fat, muscle and other tissue weight....
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    5/3/1 is setup so that the 5/3/1 part is low...

    5/3/1 is setup so that the 5/3/1 part is low volume and high weight. The volume required for muscle growth actually comes mostly from the accessory work - what accessory work are you doing?
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    Do like the taste? Is it reasonably priced...

    Do like the taste?
    Is it reasonably priced compared to alternatives?
    Does it fit your nutritional requirements?

    If yes to all the above, then knock yourself out.
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    use myfitnesspal or fitday.com ...and read...

    use myfitnesspal or fitday.com

    ...and read food labels
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