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Type: Posts; User: blue9steel

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    13,389

    Thursday Jul 9 - Push Day B (HB-3x8@65%)...

    Thursday Jul 9 - Push Day B (HB-3x8@65%)
    --------------------------------------------------------
    Inc DB Press 3x8x50w25
    Banded Bench 3x8x95.25w45
    Face Pulls 3x8x58.5
    Front Squats 3x8x105.5w45...
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    Wednesday Jul 8 - Pull Day B (HB-3x8@65%)...

    Wednesday Jul 8 - Pull Day B (HB-3x8@65%)
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    Upright Rows 3x8x69w45
    Calf Raises 3x8x223.25w135
    Bent Rows 3x8x146w95
    Plate Raises 3x10x25 ...
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    Six reps is solid, I don't think I could do that....

    Six reps is solid, I don't think I could do that. I've managed +45lbs for three previously on pullups and was pretty excited about that after starting out at -140lbs years ago.
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    13,389

    Tuesday Jul 7 - Push Day A (HB-3x8@65%)...

    Tuesday Jul 7 - Push Day A (HB-3x8@65%)
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    Incline DB Press 3x8x50w25
    Bench 3x8x132w95
    Face Pulls 3x8x58.5
    Rope Pushdowns 3x8x33.25w20
    SSB...
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    13,389

    Monday Jul 6 - Pull Day A (HB-3x8@65%)...

    Monday Jul 6 - Pull Day A (HB-3x8@65%)
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    Chinups(lg Purple) 3x8xBW
    Upright Rows 3x8x69w45
    V Pulldowns 3x8x135w90
    TRX Rev Flies 3x8xbw
    RDL...
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    13,389

    Friday Jul 3 - Push Day C (HB-RM@65%)...

    Friday Jul 3 - Push Day C (HB-RM@65%)
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    Banded Bench(red) 106w45 SETS: 1 11
    Calf Raises 220w135 SETS: 1 14
    Dips 25wBW SETS: 1 11
    Trx Rev Flies...
  • Depends on how serious you get about it. You can...

    Depends on how serious you get about it. You can get a pretty good basic setup for a couple of grand, maybe less if you're very handy and shop a lot of bargains. Right now I'd strongly advise...
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    13,389

    Thursday Jul 2 - Pull Day C (HB-RM@65%)...

    Thursday Jul 2 - Pull Day C (HB-RM@65%)
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    GHR(lg purple) BW SETS: 3 10
    Bent Rows 168.5w135 SETS: 1 10
    Upright Rows 65w45 SETS: 1 15
    Face...
  • I stop working the injured part, but keeping...

    I stop working the injured part, but keeping working the other stuff. No reason to stop working legs if you hurt your shoulder. You need to make sure the injury is getting sufficient rest and...
  • That's a lot of deadlifting and not much...

    That's a lot of deadlifting and not much benching. It could maybe work but it depends on a lot of other factors of your program. If you want more deadlifting on a 5/3/1 template I'd recommend the...
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    13,389

    Wednesday Jul 1 - Push Day B...

    Wednesday Jul 1 - Push Day B
    ------------------------------------
    Incline DB Press 55w25 SETS: 1 12
    DB Bench 60w25 SETS: 1 15
    Squat 205w135 SETS: 1 15
    TRX Rev Flies BW SETS: 3 14
    Calf Raises...
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    317
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    13,389

    Tuesday Jun 30 - Pull Day B...

    Tuesday Jun 30 - Pull Day B
    ---------------------------------
    V Pulldowns 121.25w90 SETS: 1 16
    Upright Rows 65w45 SETS: 1 15
    Pullovers 75w45 SETS: 1 15
    Face Pulls 50 SETS: 1 17
    Deadlifts...
  • Step 1, using the equipment you have on hand test...

    Step 1, using the equipment you have on hand test all the exercises you can think of and find out which ones don't hurt.
    Step 2, write a program using those exercises.
    Step 3, post it here for...
  • Replies
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    13,389

    Monday Jun 29 - Push Day A (HB-RM@65%)...

    Monday Jun 29 - Push Day A (HB-RM@65%)
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    Bench 141.25w95 SETS: 1 12
    Rope Pushdowns 30w20 SETS: 1 16
    SSB Squats 150.25w135 SETS: 1 15
    TRX Rev...
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    That's a pretty intense set of shrugs, nice work.

    That's a pretty intense set of shrugs, nice work.
  • Replies
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    13,389

    Friday Jun 26 - Pull Day A (HB-RM@65%)...

    Friday Jun 26 - Pull Day A (HB-RM@65%)
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    Chinups(lg purple)[HANGx3-30s] BW SETS: 1 12
    Upright Rows 65w45 SETS: 1 14
    Plate Raises 25 SETS: 1 17...
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    13,389

    Thursday Jun 25 - Push Day C (HB-5x8@65%)...

    Thursday Jun 25 - Push Day C (HB-5x8@65%)
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    Banded Bench(red) 5x8x106w45
    Calf Raises 5x8x220w135
    Dips 5x8x25wBW
    TRX Rev Flies 5x8xBW
    Front...
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    317
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    13,389

    Slow bulk at the moment. More due to quarantine...

    Slow bulk at the moment. More due to quarantine than planning but it happens to work well with a hypertrophy block so I'm just rolling with it.
  • That's a much more complicated set of questions...

    That's a much more complicated set of questions than it appears. Let me try and give you a reasonably short answer:

    For diet you must control calories and macros.
    For exercise you need to lift...
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    13,389

    Wednesday Jun 24 - Pull Day C (HB-5x8@65%)...

    Wednesday Jun 24 - Pull Day C (HB-5x8@65%)
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    GHR(lg purple) 5x8xBW
    Bent Rows 5x8x168.5w135
    Upright Rows 5x8x65w45
    Face Pulls 5x8x50
    Wrist...
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