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    Meso 2 Deload Week - Day 1 This is the first...

    Meso 2
    Deload Week - Day 1

    This is the first session of my modified 4-Day routine (the change is necessary because I now play softball on Saturdays, which has made managing fatigue tricky)....
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    Front squats 8 x 20kg = 160kg 4 x 40kg =...

    Front squats

    8 x 20kg = 160kg
    4 x 40kg = 160kg
    2 x 60kg
    6 x 60kg
    6 x 60kg
    6 x 60kg = 1200kg

    160 + 160 + 1200 = 1520kg (3351lb)
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    Meso 2 Week 2 - Day 5 Deadlift (3 min rest...

    Meso 2
    Week 2 - Day 5

    Deadlift (3 min rest between sets)
    3 x 100kg @ RPE 7.5
    3 x 100kg @ RPE 7
    3 x 100kg @ RPE 8
    3 x 100kg @ RPE 8
    Heaviest I've Deadlifted to-date. Whether doing it with...
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    73
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    Meso 2 Week 3 - Day 4 I was supposed to do this...

    Meso 2
    Week 3 - Day 4
    I was supposed to do this workout yesterday morning, but only got 4 hours sleep and had a headache, so I'm behind schedule. Played softball yesterday, so I'm sore in the...
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    It occurred to me after training today that I...

    It occurred to me after training today that I have a deload scheduled after the next two training days. When I was that far out from my first deload, I was more than ready for it - I was cutting and...
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    Meso 2 Week 3 - Day 3 Overhead Press (rested...

    Meso 2
    Week 3 - Day 3

    Overhead Press (rested 2.5 mins between sets)
    5 x 32.5kg @ RPE 7.5
    5 x 32.5kg @ RPE 7
    5 x 32.5kg @ RPE 7
    5 x 32.5kg @ RPE 8
    Using reduced weight. Still challenging....
  • If you're 5'2" and sedentary most of the time,...

    If you're 5'2" and sedentary most of the time, it's not surprising you need to eat 1800 calories to lose weight - I'm actually surprised it's that high.

    I'm a 6'1 male with a physical job (11k...
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    Hit a personal milestone today - for the first...

    Hit a personal milestone today - for the first time in my life, I squatted my bodyweight. I weighed 74.9kg this morning and squatted triples with 75kg. It only took 2-and-a-bit years of consistent...
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    Meso 2 Week 3 - Day 2 High-bar Squat (rested...

    Meso 2
    Week 3 - Day 2

    High-bar Squat (rested 3 mins between sets)
    3 x 75kg @ RPE 8.5
    3 x 75kg @ RPE 9
    3 x 75kg @ RPE 9.5
    3 x 75kg @ RPE 9.5
    Quite proud of this because it's the first time I...
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    No leg extensions for me as I don't have the...

    No leg extensions for me as I don't have the equipment for them (home gym). For now I'm just going to do some ab work in place of the single leg exercise. I swapped BORs for dumbbell rows this...
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    Meso 2 Week 3 - Day 1 Still sticking with the...

    Meso 2
    Week 3 - Day 1
    Still sticking with the 5-day routine, plus I'm starting this training week a day late.to give my sore muscles a bit more recovery. My glutes and hamstrings are still very...
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    34,791

    Front squat 8 x 20kg = 160kg 4 x 40kg = 160kg...

    Front squat

    8 x 20kg = 160kg
    4 x 40kg = 160kg
    2 x 57.5kg
    7 x 57.5kg
    7 x 57.5kg
    7 x 57.5kg = 1322.5kg

    160 + 160 + 1322.5 = 1642.5kg (3621lb)
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    Cheers mate, that all makes good sense to me.

    Cheers mate, that all makes good sense to me.
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    Meso 2 Week 2 - Day 5 Deadlift Did a warm-up...

    Meso 2
    Week 2 - Day 5

    Deadlift
    Did a warm-up set of 5 with 50kg and it felt like the muscle fibres in my left glute were being ripped apart - the same as when I tried yesterday. Added 20kg for a...
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    Yes - I usually work out in the morning before...

    Yes - I usually work out in the morning before work, so I prefer doing more, shorter workouts. With the original 5-day version, I can do Days 1-4 in under 50 minutes (day 3 in under 40 minutes) while...
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    I've been running into some recovery issues with...

    I've been running into some recovery issues with this program and would appreciate some feedback. You can see my training log for full details:
    ...
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    I was meant to train today (Day 5) but in doing...

    I was meant to train today (Day 5) but in doing my first deadlift warm up set, I recognised that my glutes are way too sore. Will try again in 24 hours.

    Even before the holiday I found I've had...
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    My squat PR is 72.5kg (160lb) for 5 reps, giving...

    My squat PR is 72.5kg (160lb) for 5 reps, giving me an estimated 1RM of 81.6kg (180lb)

    My deadlift PR is 97.5kg for 7 reps, giving me an estimated 1RM of 117kg (258lb)

    That gives me a squat to...
  • Poll: Worth noting that beer is relatively low in carbs...

    Worth noting that beer is relatively low in carbs anyway. Most of the calories are from the alcohol. Picking a lower alcohol, full carb beer is usually a healthier choice.
  • Poll: Based on the images provided, dark wins easy IMO....

    Based on the images provided, dark wins easy IMO. I drink more lighter-coloured non alc beers than dark, though.
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