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    Back biceps

    Pull
    Pendlay row 170x6, 170x6, 170x6
    Lat pulldown 225x10, 225x10, 225x10
    Reverse fly 10x12
    Db curl 35x12, 35x12, 35x12


    —De-load week—
  • Because most people who ask for advise on here...

    Because most people who ask for advise on here don’t actually want it. They just want to continue doing whatever crazy non sense they’ve been doing.
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    What ever lift you’ll enjoy more. It literally...

    What ever lift you’ll enjoy more. It literally makes no difference. I personally prefer the incline press. Good program choice.
  • Lmfao at this thread. I just read that “work out”...

    Lmfao at this thread. I just read that “work out” twice.
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    Weight 176 lbs. About 12-% Push Bench press...

    Weight 176 lbs. About 12-%

    Push
    Bench press 225x6, 225x6, 225x6
    OHP 95x6, 95x6, 95x6
    DB chest fly 40x8
    Lateral raise 20x12
    Overhead tri extension 40x10
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    Sean Nale actually has a video in which he says...

    Sean Nale actually has a video in which he says exactly that. Unfortunately for me I needed higher frequency to reach my peak. Some might not.. who knows
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    Legs Dl 275x6, 275x6, 275x6 Maintenance squats...

    Legs
    Dl 275x6, 275x6, 275x6
    Maintenance squats 190 lbs
    Leg extension 55x10, 55x10, 55x10
    Calf’s, abs
  • Damn savages in here tonight ha Also lol at...

    Damn savages in here tonight ha


    Also lol at Eli being “intermediate”. Sorry to break it to you but you’re advanced.
  • Are you counting calories? If you’re not losing...

    Are you counting calories? If you’re not losing weight, you’re not in a deficit. Nothing to do with programming.

    You’re not a beginner but I honestly wouldn’t lift more than 2-3 days per week. You...
  • Most people massively underestimate their body...

    Most people massively underestimate their body fat. What ever you think you are add 10-15 percent. For reference I was 20 % at 200 lbs. I’d jump on all pros. Focus on getting the fat off (large...
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    Push pull legs 6 days a week, twice a day FTW.

    Push pull legs 6 days a week, twice a day FTW.
  • How advanced are you? Can you hit a 225 ish bench...

    How advanced are you? Can you hit a 225 ish bench , 315 squat? Or come close?

    The upper lower version of fierce 5 is very good for intermediates.
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    Upper Incline press 170x6, 170x6, 170x6 Db...

    Upper
    Incline press 170x6, 170x6, 170x6
    Db flat press 75x10, 75x10, 75x10
    Lat pulldown 225x10, 225x10, 225x10
    Db row 75x10, 75x10, 75x10
    Face pull 30x12, 30x12, 30x12
    Barbell curl 65x10,...
  • Wow. That’s more volume than I do.

    Wow. That’s more volume than I do.
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    Lower Squat 275x6, 275x6, 275x6 Leg extension...

    Lower
    Squat 275x6, 275x6, 275x6
    Leg extension 55x10, 55x10, 55x10
    Leg curl 35x12, 35x12, 35x12
    Calf’s, abs
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    My old college split Chest/tris Because chest...

    My old college split

    Chest/tris
    Because chest and shoulders interfere with each other and I need tons of pressing.


    Shoulders/back/bi
    Because I need to separate shoulders from chest because...
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    I can’t imagine you’d get better results lifting...

    I can’t imagine you’d get better results lifting 5 or 6 days per week tbh.
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    Isn’t there one in the series you’re following ?...

    Isn’t there one in the series you’re following ? Vikes upper lower ?
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    Of course people do. Lots of people who don’t do...

    Of course people do. Lots of people who don’t do their own research and follow the pros. The biggest thing is how fast you make progress. Training a muscle only once a week yields much slower...
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    I get it. I said most people. It’s not...

    I get it. I said most people. It’s not necessarily easy you just have to put in the work. Sure there are exceptions. People with terrible leverages, older, injuries..For the average healthy and some...
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