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    Wed 27/11/2019 Mental health and physical...

    Wed 27/11/2019

    Mental health and physical health have both been problems over the last 2 weeks, so I haven't been able to train at all for quite some time until today. It feels good to get a...
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    I normally put them on my leg days. For sure, a...

    I normally put them on my leg days. For sure, a heavy load is controlled through the back when you deadlift, but the actual movement is happening at the hips and knees.

    Regarding quads and...
  • As others have said, bump up your calorie...

    As others have said, bump up your calorie consumption.

    Heavy weights and light weights (relative to 1RM) are both viable sources of hypertrophy. Being small isn't an important factor in this...
  • Three months isn't a long time to see big...

    Three months isn't a long time to see big changes. But 1-2lb/month weight gain is a good bulking target.

    OP, I'd generally recommend going for the powerlifting gym. I don't say that as an...
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    Back when I was competing in PL, my training...

    Back when I was competing in PL, my training schedule was basically:

    Monday: Heavy lower
    Tuesday: Heavy upper
    Wednesday: Lower accessories
    Thursday: Upper accessories
    Friday: Light lower...
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    Mental health is getting worse for both of us and...

    Mental health is getting worse for both of us and I'm consulting with my doctor to get a mental health plan, but we burnt off about 1% of our nervous energy yesterday with 20min on the treadmill,...
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    1,187,849 + 1,110 = 1,188,959

    1,187,849 + 1,110 = 1,188,959
  • Actually, per gram of protein, protein powder is...

    Actually, per gram of protein, protein powder is relatively cheap. Assuming the average meat is ~25% protein by weight and $10-20/kg (it certainly gets much more expensive than this, but there aren't...
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    Turns out I haven't logged anything all week....

    Turns out I haven't logged anything all week. Oops. CBB getting my handwritten log and filling everything in here now, but yesterday (Mon 11/11/19) I did a heap of thoracic, chest and lat stretching...
  • Focus training on major movements: - Squats or...

    Focus training on major movements:
    - Squats or leg presses
    - Deadlifts or leg curls
    - Calf raises
    - Bench press or chest press
    - Overhead press or incline press (depending on shoulder/thoracic...
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    I'd look into: - Stamina and endurance. Start...

    I'd look into:

    - Stamina and endurance. Start with the goal of being able to sustain movement in any capacity for 15min, even if you have to start out with just 5min of walking and add 1min/wk.
    ...
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    Tue 5/11/2019 1A. Hip Abduction 3x15xRed 1B....

    Tue 5/11/2019

    1A. Hip Abduction 3x15xRed
    1B. Glute Bridge 3x12x22.5kg

    2A. VMO Lockout 3x12xPurple
    2B. VMO Goblet Squats 3x12x9kg
    2C. RDL 3x12x47.5kg

    3A. Squats 6x40kg, 3x12x57.5kg
  • "Newbie gains slowing down" = the principle of...

    "Newbie gains slowing down" = the principle of diminishing returns. The further you are from your genetic potential, the more rapidly you can progress, and vice-versa. That being the case, there...
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    Sat 2/11/2019 1A. Rotator Cuff 3x12xBlack 1B....

    Sat 2/11/2019

    1A. Rotator Cuff 3x12xBlack
    1B. Band Pull Apart 3x12xBlack

    2A. Bent Over Row 3x12x42.5kg
    2B. Frontal Raise 3x12x5kg
    2C. Lateral Raise 3x12x5kg

    3A. MGBP 12x20kg, 3x12x42.5kg
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    MY lower back used to feel sore every time I did...

    MY lower back used to feel sore every time I did a barbell row. After years of this (and me subsequently leaving barbell rows out of my programming in favour of machine row variations), I eventually...
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    Not to mention his hands.

    Not to mention his hands.
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    Sat 26/10/19 1A. Bulgarian Split Squats...

    Sat 26/10/19

    1A. Bulgarian Split Squats 3x12x12kg
    1B. 1-Legged Hip Thrusts 3x12x10kg

    2A. Deadlift 3x12x65kg
    2B. Heels Elevated Goblet Squat 3x12x5kg
    2C. Machine Calf Raise 3x12x47.5kg

    3A....
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    Thur 24/10/19 1A. Bench Press 12x20kg, 6x40kg,...

    Thur 24/10/19

    1A. Bench Press 12x20kg, 6x40kg, 3x12x47.5kg
    1B. Pull Ups 10, 3x8, 2x6
    1C. Rotator Cuff 5x12x2Red
    1D. Band Pull Apart 5x12x2Red

    2A. Hex Press 3x12x9kg
    2B. Incline DBBP...
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    Mon 21/10/19 1A. Hip Abductions 3x15xRed 1B....

    Mon 21/10/19

    1A. Hip Abductions 3x15xRed
    1B. Glute Bridge 3x12x20kg

    2A. VMO Lockout 3x12xPurple
    2B. VMO Goblet Squat 3x12x8kg
    2C. RDL 3x12x45kg

    3A. Squats 6x40kg, 3x12x55kg
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    Sun 20/10/19 1A. Medium Grip Bench Press...

    Sun 20/10/19

    1A. Medium Grip Bench Press 12x20kg, 3x12x40kg
    1B. Pull Ups 9, 8, 8, 5
    1C. Rotator Cuff 4x12x2Red
    1D. Band Pull Apart 4x12x2Red

    2A. Bent Over Row 3x12x40kg
    2B. Frontal Raise...
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