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  • Replies
    18
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    539

    The best thing you can do to stunt growth(which...

    The best thing you can do to stunt growth(which you seem to have been doing), is to undereat if you are at an age when you should be training hard, eating the house, and growing like a weed.
    ...
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    19
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    718

    Everyone sees improvement for a few weeks, even...

    Everyone sees improvement for a few weeks, even if the 'program' is anything short of awful.

    You need to progress for the next several months to a year on a simple beginner program like FIERCE 5....
  • So long as you are recovering enough to progress...

    So long as you are recovering enough to progress regularly, then it is fine where you put the rest day.

    I understand where you are coming from: we are creatures of habit. And lifting is one of...
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    257

    Lift well and prosper:). FIERCE 5 is great...

    Lift well and prosper:).

    FIERCE 5 is great for novice level.

    5 3 1(extremely adaptable to individual needs, and very easy to program) is great if beyond novice.

    Best of luck.
  • This a simplified Karl's Method 5 3 1 C5 W1 D2 Thu July 7

    FRONT SQUAT

    A clean before every set of front squats:

    10(cheap Chinese Swiss Bar) x 2
    20kg x 2
    30kg x 2
    40kg x 2

    PUSH PRESS:
  • Simplified Karl's Method 5 3 1.

    Prioritize Press, Power Clean, Trap Bar Deadlift.

    Everything else treated as assistance.

    Day 1 Heavy

    Day 2 Light

    Week I Moderate:
  • Karl's Method 5 3 1 Cycle 5 Wave 1 Day 1 Mon 4 July 2016

    SWISS BAR MILITARY PRESS:

    10kg x 10
    15kg x 5
    20kg x 3
    25kg x 2

    Worksets to 85%:

    30kg x 5
  • Replies
    19
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    718

    In the pic, you look like a stamp collector, no...

    In the pic, you look like a stamp collector, no offense.

    Less muscle than normal size manual workers/athletic guys who don't even lift.

    If you cut from where you are now, you'll look like a...
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    127

    1. See an endocrinologist. 2. A diet low in...

    1. See an endocrinologist.

    2. A diet low in natural saturated fats makes it more difficult to make good hormones like test, which is made from cholesterol.

    3. Stoppani's is a bogus 'program'...
  • Definitely this. The way I look at it from...

    Definitely this.

    The way I look at it from painful experience:

    Cartilage, ligaments, tendons, are 'white tissue' for a reason: much less vascular vs muscles. So tho' muscle strength can move...
  • Definitely this.

    Definitely this.
  • If you are still beginner level, likely at...

    If you are still beginner level, likely at 159lbs, then a simple fullbody program like FIERCE 5 is your best bet. If insist on doing a split program, a simple upper/lower split is much easier to...
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    5
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    192

    OMG. All rational programs have as their core...

    OMG.

    All rational programs have as their core a few big basic exercises based on natural human movement that uses the most muscle mass:

    Squat

    Push, eg bench/incline/press

    Pull.....eg...
  • Holiday fun in hotel gym C4 D6 Thu 23 2016

    CLEAN AND MILITARY PRESS(no body English whatsoever):

    45 X 3
    55 X 3
    65 X 3
    75 X 3
    85X 3
    95 X 3
    105 X 3
    115 X 3
  • Holiday Fun in hotel gym C4 D5 Mon Jun 20

    POWER SNATCH

    The weights are all calibrated in pounds:

    45 x 3
    55 x 3
    65 x 3
    75 x 3
    85 x 3
    95 x 3
  • Karl's Method 5 3 1 Cycle 4 Wave 2 Day 4 Fri June 17 2016

    Overhead squat
    Squat
    Power snatch
    Jump shrug

    POWER SNATCH:

    10kg x 5 York Beefy Bar
    20kg x 5 Olympic Bar
    25kg x 4
  • Karl's Method 5 3 1 Cycle 4 Wave 2 Day 3 Tue June 13 2016

    SWISS BAR INCLINE PRESS

    parallel grip spares shoulders

    Warmups:

    10kg x 10
    15kg x 5
    20kg x 3
    25kg x 2
  • Karl's Method 5 3 1 Cycle 4 Wave 2 Day 2 Mon June 12 2016

    POWER CLEAN:

    Warmups:

    10kg x 5 York Beefy Bar
    15kg x 5
    20kg x 5 Olympic Bar
    25kg x 3
    30kg x 2
    35kg x 1
  • Karl's Method 5 3 1 Cycle 4 Wave 2 Day 1 Sat June 11 2016

    SWISS BAR MILITARY PRESS to spare shoulders:

    10kg x 5 knockoff Chinese Swiss Bar
    15kg x 3
    20kg x 3
    25kg x 2
    30kg x 2

    Worksets
  • Karl's Method 5 3 1 Cycle 4 Wave 1 Day 3 Fri June 10 2016

    POWER SNATCH:

    Jump shrug and power snatch warmups:

    10kg x 3 York Beefy Bar
    20kg x 3 Oly bar
    25kg x 3

    Worksets
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