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    5/8/21: Chest and Arms Chest Dips 45lbs x 12...

    5/8/21: Chest and Arms

    Chest Dips
    45lbs x 12
    50lbs x 12
    55lbs x 12

    Chest Press Machine
    150lbs for 3 sets of 15,15,12 reps
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    658

    Very little difference between the 2. If you've...

    Very little difference between the 2. If you've been doing 3x8, switch it up and try 3x5, and vice versa. Switch it up once you've plateaued (no improvement of any kind in 5-6 weeks or more). Don't...
  • You're probably not going to be able to do that....

    You're probably not going to be able to do that. Doesn't mean you shouldn't try though. Maybe you get to 250, that's still great.

    225 to 275 in only 3 months would be extremely impressive even on...
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    I would go into a small surplus. Sounds like...

    I would go into a small surplus. Sounds like you're still very new to lifting, so you'll probably be able to pack on muscle and put on very little body fat. Your ratio of muscle gained to fat gained...
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    The weight isn't light for you if you're only...

    The weight isn't light for you if you're only doing 1-6 reps.

    If you want more focus on your arms, do them on your own day. Most people don't need that, but if you really want to focus on them,...
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    Way too much for back and biceps. Too much for...

    Way too much for back and biceps. Too much for chest and triceps as well. The rest seems like a manageable amount of volume, especially shoulders, that's fine.

    Sounds like you're really new to...
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    Progress is not linear. And weight gain isn't the...

    Progress is not linear. And weight gain isn't the only sign of progress.

    It's only 2 weeks, be patient.

    If you can eat more, bump up your calories.

    If not, and you're really on the scale...
  • If it's not illegal, it probably won't do much.

    If it's not illegal, it probably won't do much.
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    5/5/21: Back/Shoulders Barbell Row 365 x 8 -...

    5/5/21: Back/Shoulders

    Barbell Row
    365 x 8 - PR
    315 x 8
    275 x 8
    225 x 8

    Underhand Lat Pulldown
    3 sets of 12 reps with 120lbs
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    I prefer bent over row. I've never liked any...

    I prefer bent over row. I've never liked any chest supported row. I don't feel much in my back. Many people are the opposite.

    I'm guessing you're already doing some sort of vertical pull - lat...
  • Good for you for wanting to make a change. ...

    Good for you for wanting to make a change.

    Anyone that comes to me for training and is brand new to lifting, I'll typically have them start lifting 4 days a week on an upper/lower split.

    So it...
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    5/4/2021: Quads/Calves/Abs Barbell Squats...

    5/4/2021: Quads/Calves/Abs

    Barbell Squats
    330lbs for 3 sets of 5 reps
    (3 min rest)

    Leg Press
    480 for 3 sets of 10 reps
    (1.5 min rest)
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    I would slowly cut. I'm guessing you're also...

    I would slowly cut. I'm guessing you're also brand new to lifting. In that case, you'll be able to put on muscle in the process of dropping body fat. If you bulk, you're going to have a loongggg cut.
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    270,892

    5/3/21: Chest/Arms Flat Barbell Bench 4 x...

    5/3/21: Chest/Arms

    Flat Barbell Bench
    4 x (3,3,3) with 245lbs
    15 sec rest/1.5 min rest

    Incline Barbell Bench Press
    3 x (3,3,3) with 185lbs
    15 sec rest/1.5 min rest
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    270,892

    5/1/21: Back/Shoulders Standing Overhead Press...

    5/1/21: Back/Shoulders

    Standing Overhead Press
    155lbs for 4 sets of 8 reps - Volume PR

    Straight Bar Cable Front Raise
    3 sets of 12 reps

    Cable Lateral Raise
    4 sets of 10-12 reps
  • You're losing motivation because you lost about...

    You're losing motivation because you lost about 2.5 pounds in 3 weeks? You're losing motivation because you're seeing progress?


    Be patient. If you want progress faster, be more consistent.

    ...
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    For arms, I would think you'd still be able to...

    For arms, I would think you'd still be able to still do different variations of curls for biceps. For triceps, you could probably do skull crushers (lying tricep extensino) and overhead extensions....
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    99% chance it won't. Cardio doesn't "kill...

    99% chance it won't.

    Cardio doesn't "kill gains" unless really done excessively and in you're in a pretty large deficit.


    But also need more detail. At first it sounded like you were referring...
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    270,892

    4/29/21: Chest & Arms (Deload) Flat Barbell...

    4/29/21: Chest & Arms (Deload)

    Flat Barbell Bench Press
    315lbs for 2 sets of 1 rep
    225 for 1 set of 5 reps

    Tricep Pushdown
    2 sets of 10 reps

    Cable Curl
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    3,030
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    270,892

    4/27/21: Quads/Calves (Deload) Squats 315lbs...

    4/27/21: Quads/Calves (Deload)

    Squats
    315lbs for 3 sets of 1

    Dumbbell Bulgarian Split Squats
    Body weight x 8
    15’s for 2 sets of 8 reps

    Leg Extension
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