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  • STRENGTH PHASE WEEK 1 - Day 2 ~ Minimum...

    STRENGTH PHASE
    WEEK 1 - Day 2
    ~ Minimum Effective Volume
    Time taken: 42 minutes

    Stretching

    BENCH PRESS
    10 x 30kg
    5 x 45kg
  • STRENGTH PHASE WEEK 1 - Day 1 ~ Minimum...

    STRENGTH PHASE
    WEEK 1 - Day 1
    ~ Minimum Effective Volume
    Time taken: 39 minutes
    Target proximity to failure: 3 RIR for compounds
    Average weekly weight: 75.5kg (166.5lb)
    Nutrition: Calorie...
  • I wasn't sure what direction to go with my...

    I wasn't sure what direction to go with my training for the next two months but I've made a decision. I'll be cutting for two more weeks, the I'll be on summer holidays for six weeks, which should...
  • DELOAD WEEK - Day 4 Deload reps and sets Time...

    DELOAD WEEK - Day 4
    Deload reps and sets
    Time taken: 22 minutes

    Stretching

    CHIN UP
    5 x bodyweight (75.9kg), 2 min rest
    5 x bodyweight, 1.5 min rest
  • Replies
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    29,028

    This was a good week - I kept my calories at...

    This was a good week - I kept my calories at maintenance (around 2700) and still managed to drop some water weight. Back to 2000 calories (on weekdays) for the next couple of weeks.

    Goal: 163lb
    ...
  • DELOAD WEEK - Day 3 Deload reps and sets Time...

    DELOAD WEEK - Day 3
    Deload reps and sets
    Time taken: 20 minutes


    Stretching

    STANDING OVERHEAD PRESS
    8 x 20kg
    5 x 28.5kg, 2 min rest
  • DELOAD WEEK - Day 2 Deload reps and sets Time...

    DELOAD WEEK - Day 2
    Deload reps and sets
    Time taken: 25 minutes

    Stretching

    BENCH PRESS
    10 x 30kg
    3 x 52.5kg, 2 min rest
    5 x 52.5kg, 2 min rest
  • DELOAD WEEK - Day 1 Deload reps and sets Time...

    DELOAD WEEK - Day 1
    Deload reps and sets
    Time taken: 23 minutes
    Average weekly weight: 75.9kg (167.4lb)
    Nutrition: maintenance

    Stretching

    HIGH BAR SQUAT
    10 x 20kg
  • WEEK 4 - Day 4 Ramping up to Maximum Recoverable...

    WEEK 4 - Day 4
    Ramping up to Maximum Recoverable Volume
    Time taken: 63 minutes

    Stretching

    CHIN UP
    10 x bodyweight (76.3kg) + 7.5kg, 2.5 min rest
    8 x bodyweight + 7.5kg, 2.5 min rest
    6 x...
  • Replies
    130
    Views
    29,028

    I started cutting on 11th October, so I've been...

    I started cutting on 11th October, so I've been going for 7 weeks and have dropped 6.4lb so far. My strategy has been a ~750 calorie deficit on weekdays and maintenance on weekends, with a 1 week...
  • Replies
    130
    Views
    29,028

    Still ticking along... Goal: 163lb Sept...

    Still ticking along...

    Goal: 163lb

    Sept 17th: 169.3lb
    Sept 24th: 170.4lb
    Oct 1st: 170.7lb
    Oct 8th: 170.7lb
    Oct 15th: 170.0lb
    Oct 22nd: 170.0lb
  • WEEK 4 - Day 3 Ramping up to Maximum Recoverable...

    WEEK 4 - Day 3
    Ramping up to Maximum Recoverable Volume
    Time taken: 72 minutes

    Stretching

    STANDING OVERHEAD PRESS
    8 x 21kg
    4 x 31kg, 2.5 min rest
    10 x 31kg, 2.5 min rest
  • WEEK 4 - Day 2 Ramping up to Maximum Recoverable...

    WEEK 4 - Day 2
    Ramping up to Maximum Recoverable Volume
    Time taken: 66 minutes

    I normally have no trouble doing pull ups one day and rows the next, but my lats were still sore today, so I had to...
  • WEEK 4 - Day 1 Ramping up to Maximum Recoverable...

    WEEK 4 - Day 1
    Ramping up to Maximum Recoverable Volume
    Time taken: 64 minutes
    Target proximity to failure: 0 RIR for all sets
    Average weekly weight: 76.3kg (168.2lb)
    Nutrition: Calorie deficit ...
  • Sticky: Gotcha, thank you.

    Gotcha, thank you.
  • Sticky: That's about what I thought, but I'm wondering...

    That's about what I thought, but I'm wondering why it's hard to tell?
  • WEEK 3 - Day 4 Ramping up to Maximum Recoverable...

    WEEK 3 - Day 4
    Ramping up to Maximum Recoverable Volume
    Time taken: 60 minutes

    Stretching

    CHIN UP
    10 x bodyweight (76.2kg) + 5kg, 2.5 min rest
    8 x bodyweight + 5kg, 2.5 min rest
    6 x...
  • Replies
    130
    Views
    29,028

    A boozy and indulgent weekend after the previous...

    A boozy and indulgent weekend after the previous weigh in didn't help. Changing my goal to 163lb, 161lb aint happening. Looking forward to lean bulking for most of 2022.

    Goal: 163lb

    Sept 17th:...
  • WEEK 3 - Day 3 Ramping up to Maximum Recoverable...

    WEEK 3 - Day 3
    Ramping up to Maximum Recoverable Volume
    Time taken: 51 minutes

    A rare evening workout for me, so I wasn't as strong as I usually am first thing in the morning.

    Stretching
    ...
  • Sticky: 6'1" and 167lb, 37yo, flexing. ...

    6'1" and 167lb, 37yo, flexing.

    http://imgur.com/a/OKntb62
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