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10-12-2012, 08:36 PM #91
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10-12-2012, 08:44 PM #92
- Join Date: May 2011
- Location: Antarctica
- Age: 32
- Posts: 2,850
- Rep Power: 4372
I keep mine simple, do a 3 day split, chest/back, arms, legs, 6 exercises 1-2 sets depending how i feel. go heavy as possible. I still dont fully understand how different splits, drop sets effect growth. Your taxing/fatiguing your muscle no matter what....
example chest/back
flat 1 set 5-7
incline 1 set 11-13
db flys 1 set 11-13
deadlifts 1 set 5-7
pullups 1 set 8-10
t-bar rows 1 set 11-13
usually done in 45-60 mins.
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10-13-2012, 01:07 PM #93
Idea of a drop set is that after you've gone to your limit at a max weight, lets say I db benched 75's for 6 reps, I quickly grab the 65s and do as many as I can, and go down to like 45s. I've pushed the muscle PAST failure. More damage, more recovery.
Anyways, I actually thought of this thread while lifting and decided that if your subbed for something to be inspired by I might as well make it worth reading.
Squat day
Squats
135x 15
185 x 9 (was failure, wanted 10 bad though)
205 x 5
215 x3
185 x 6
135 x8, no lock out so a continuous rep
Leg press
3 plates x 15
4 x 15
5 x 8
Super setted with hanging leg raises (3x15)
Calve work
Decline sit ups
35 lbs- 3 x 15
This was a good workout. Haven't gone over 205 in months (last time I did 225 was in January at the end of a dreamer bulk lol). Thanks for the inspiration today guys.Eat Right. Lift Heavy. Be a Fat Manlet.
One Year to Leave Do I Even Lift Status
http://forum.bodybuilding.com/showthread.php?t=145467771&p=1434065071#post1434065071
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10-13-2012, 02:25 PM #94
- Join Date: May 2011
- Location: Antarctica
- Age: 32
- Posts: 2,850
- Rep Power: 4372
I get what your saying but If go heavy as possible for example 75 db, I shouldnt be able to do 65 for like 10 reps. Instead of drop sets, why not go heavier? Lets say you want to do incline after, you wont be able to go as hard due to the fatigue from the drop sets. Its like doin cable flys , then you start doing db flys, Seems over redundant, and can affect the performance of the rest your exercises.
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10-13-2012, 03:19 PM #95
You will not get 10 reps of 65s, your right. But you'll probably get 3-4. Then with 55s like 3-4, 45s probably more. Like immediate drop sets, maybe a 30 second rest (max). Just try it, its a way of going past muscle failure from my under standing. Plus the pump is amazing and it feels alpha as ****. Literally 80% of what I do at the gym is just to feel alpha for an hour :P
Eat Right. Lift Heavy. Be a Fat Manlet.
One Year to Leave Do I Even Lift Status
http://forum.bodybuilding.com/showthread.php?t=145467771&p=1434065071#post1434065071
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10-16-2012, 02:21 PM #96
Shoulder day of peace, never had a pump like this before.
SOHP 5/3/1 - 5 rep day
45 lbs x 15
65 x 8
100 x5 (5 lbs more than the outline suggests)
Then I did something new and I liked it
A. Lateral raises- 10 reps each
25 lbs ,20 lbs, 15 lbs
A. Db shoulder press
45 lbs x 6
A was supersetted together, then I uped the weighed on lateral raises
Lateral raises- 10 reps each
30 lbs, 20 lbs, 15 lbs--> 3 sets
DB shoulder press
45lbs x 6---> 3 sets
Such a pain ful pump by the end
Then superset B
B. Front raises
20 lbsx 10
30 lbs x 3x8
B. Rear delt flies
15 lbs x 18
20 lbs x 3x15
Shrugs super etted with a 45 lb plate upright rows for a pump
Hard as phuck workout, felt good man.Eat Right. Lift Heavy. Be a Fat Manlet.
One Year to Leave Do I Even Lift Status
http://forum.bodybuilding.com/showthread.php?t=145467771&p=1434065071#post1434065071
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10-17-2012, 05:27 PM #97
Was mad when I went to the gym so I was determined to hit the goal I set for myself with squats. I did.
Squat day 5/3/1- 5 reps
But lettuce be reality, I've bastardized this program to the point its not really 5/3/1, just me choosing a weight I want to hit 5 reps with then doing it, but phuck you.
Squats
135 x 12
135 x 12
210 x 5 (Was goal for 5 reps and a PR)
185 x6
135 x8
Leg press
3 plates x 15
4 x 12
5 x 6
I wasn't feeling good to be honest
Then calves with weight for sets of 12-15 supsetted with max rep BW calve raises. Did 3 sets
Weighted sit ups
Behind the next 10 lbs- 10 reps, 8 reps
35 lbs in front- 2 x 10Eat Right. Lift Heavy. Be a Fat Manlet.
One Year to Leave Do I Even Lift Status
http://forum.bodybuilding.com/showthread.php?t=145467771&p=1434065071#post1434065071
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10-19-2012, 07:54 PM #98
Totally not 5/3/1 day lol, just went with Groundwater (those who know know who he is) and did chest /tris
Chest Day
Bench
135 x 16 (PR- 15 reps was my goal for a long time, today I hit 16 which beats my old best by 2 reps and it was easy)
185x3 - did not rest enough after maxing out on 135, o well
Then drop set
185 x3, 165 x3, 135 x 4-> absolutely dead
DB incline
60s - 3x6
Decline DB
50 x 11
55- 2x8
Then flies
JM press
95 lbs 3x5
Dips
2x4
Skull crushers
55 lbs 2x 10- immediately burned out with close grip same weight when i couldnt skull crush anymore.
Then pull downs
Honestly I burnt out really quick on triceps, it sucked but it was a good chest work out.
Also first time taking Craze, only took one scoop and it didnt do a lot. Will try two scoops later.Eat Right. Lift Heavy. Be a Fat Manlet.
One Year to Leave Do I Even Lift Status
http://forum.bodybuilding.com/showthread.php?t=145467771&p=1434065071#post1434065071
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10-19-2012, 11:06 PM #99
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10-20-2012, 08:43 AM #100
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10-20-2012, 09:27 AM #101
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10-21-2012, 10:46 AM #102
This was an awful workout. I just felt like crap when I got their, had low energy before too. Second time taking craze and felt nothing from it, might have been a waste of money. Will give it one more shot.
Back day
Dead lift
135 x8 (was feeling off but kept going)
225x6
265 x3 --> I wanted 5 but I knew I wasn't going to get it at 3
265 x 2
BB row
145 x 7, x 5
Pull ups
12
10
6
5
Close grip pull downs
150 x 8, x 8
drop set of 120 x 10
Some curls and I left. I have no idea why I feel so crappy but I do.Eat Right. Lift Heavy. Be a Fat Manlet.
One Year to Leave Do I Even Lift Status
http://forum.bodybuilding.com/showthread.php?t=145467771&p=1434065071#post1434065071
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10-22-2012, 09:38 AM #103
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10-22-2012, 08:25 PM #104
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10-23-2012, 08:33 AM #105
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10-23-2012, 11:03 AM #106
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10-23-2012, 11:06 AM #107
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10-23-2012, 01:21 PM #108
110x 1 lol. 105 x 3
Dunno what's going on, I ate good and even had a nap a couple hours before working out.
SOHP day
SOHP
45 lbs x 15
65 x 8
105 x 3
110 x 1
Was upset about this.
DB shoulder press ss with lateral raises (30 lbs x 10, 25 lbs x 10, 15 lbs x 10 each set)
45 lbs x 8- lateral dropping set
45 lbs x 6- lateral dropping set
40 lbs x 6- lateral dropping set
40lbs x 9 (grabbed a spotter and he was crap helped to much)- lateral dropping set
DB front raise super set upright row
25 lbs x10- 65 lbs x10
25lbs x 10- 65 lbs x 10
25 lbs x 10- 80 lbs x 8
Shrugs
135 lbs 2x10
185 lbs 2x 8
135 x 10
Then just a little bit of tricep rope pull downs.Eat Right. Lift Heavy. Be a Fat Manlet.
One Year to Leave Do I Even Lift Status
http://forum.bodybuilding.com/showthread.php?t=145467771&p=1434065071#post1434065071
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10-25-2012, 08:45 PM #109
I don't even wanna record this workout it was so bad. I went in feeling fine but then realized I had just enough energy to feel "fine", like nothing extra to put into a workout. Its phucked and I was seriously pissed.
Squat day
Squat
135 - 2x12
185 x 6?
205 x 5, 1
Then I just had nothing left.
Leg pressed a few sets but it didn't feel right. So I did some abs and went to work early.
Today was a bad workout day.Eat Right. Lift Heavy. Be a Fat Manlet.
One Year to Leave Do I Even Lift Status
http://forum.bodybuilding.com/showthread.php?t=145467771&p=1434065071#post1434065071
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10-30-2012, 04:29 PM #110
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10-30-2012, 08:32 PM #111
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10-30-2012, 10:01 PM #112
Ya man. It's what held me back a bunch in the past. The thumb and the lower back are like 2 years old though, they just never fully healed unfortunately. This scapular one was ****ing retarded, I was doing a drop set of DB shoulder press last week, like 30 lbs, I was going to absolute failure and it just slipped back words, felt the scapula move. So mad about this one.
Screw it though, its been 2 months since my last deload/week off, might as well take another and get my cardio up if anything.Eat Right. Lift Heavy. Be a Fat Manlet.
One Year to Leave Do I Even Lift Status
http://forum.bodybuilding.com/showthread.php?t=145467771&p=1434065071#post1434065071
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10-31-2012, 09:32 AM #113
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10-31-2012, 01:05 PM #114
I'm just gonna let this rest for the week. The main issue I've had before was ignoring my pain and trying to push through, I think this is better. A doctor will just tell me to rest and take antiinflammatories so I'm doing that anyways.
Lol, I'm cleaning up my diet now. I gained more fat than muscle since school started but then it occurred to me that I was using the same calories as I did in the summer. During the summer I was working out 6 days a week usually with weights and cardio, now I just go 4 days a week and lift. So i've lowered the calories and am eating less terrible food (so far today I've had a tuna burger, chili, coffee, and a protein bar) gotta get my **** together.Eat Right. Lift Heavy. Be a Fat Manlet.
One Year to Leave Do I Even Lift Status
http://forum.bodybuilding.com/showthread.php?t=145467771&p=1434065071#post1434065071
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10-31-2012, 01:13 PM #115
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10-31-2012, 05:07 PM #116
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10-31-2012, 09:19 PM #117
Page before this had PRs on squat, dead, and sort of on bench (matched old PR, not a new one though). The shoulder pain I got right now has made it hard to move my neck so I'm definitely going to let it rest up a bit. I don't want to turn this into something that will last long term just because I didn't wanna take a week of.
BUT, I do 100% agree that the diet has to be cleaned up. I was rolling on calories that were acceptable in the summer when I was working out a lot more.
Diet today:
2 cans of tuna on wheat (550 cal, 70g pro)
1 protein bar (180 cal, 20g pro)
chili (approx 400 cal, 50g pro)
Chicken club sandwhich (550 cal, 40g pro)
Greek yogurt with banana and teaspoon nutella (300 cal, 30g pro)
Total: little over 2000 cal, 210g pro
I think I'll record the food I eat daily in here to keep me on track, I expect negs for particularly bad days.Eat Right. Lift Heavy. Be a Fat Manlet.
One Year to Leave Do I Even Lift Status
http://forum.bodybuilding.com/showthread.php?t=145467771&p=1434065071#post1434065071
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11-01-2012, 08:53 PM #118
Shoulder is still really bad but I think this was the best idea, its less of a sharp pain than before but still hard to move my neck to the right without discomfort.
However, diet is looking much better, meals today in order:
Protein bar (200 cal, 20g pro)
Tuna burgers on wheat (550 cal, 70g pro)
Protein bar (200 cal, 20g pro)- these are seriously the ****, the cookie dough type from walmart
Chicken breat (7.5 oz) (200 cal, 40g pro)
Greek yogurt with fair amount of nutella and some shreddies (500 cal, 40g pro)
1650 calories, 190g pro. Probably eat an apple or two to get that closer to 1900 calories, but I'm fine with a deficit for a few days.Eat Right. Lift Heavy. Be a Fat Manlet.
One Year to Leave Do I Even Lift Status
http://forum.bodybuilding.com/showthread.php?t=145467771&p=1434065071#post1434065071
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11-03-2012, 02:26 PM #119
Shoulder is much better, will probably go in for a light chest workout or something on Tuesday, keep the reps high let some blood circulate. Been being killed by this 15 page paper and exams and skills testing all on the same week. Yesterday wasn't great for macros since I was at school and had to go straight to work till midnights, and I work at mcdonalds lol, still mostly hit my macros went a few hundred calories over, will make up for it today and tomorrow.
2400 calories, 180g protein, 83g fat, 230g carb.Last edited by Gibb1991; 11-03-2012 at 03:11 PM.
Eat Right. Lift Heavy. Be a Fat Manlet.
One Year to Leave Do I Even Lift Status
http://forum.bodybuilding.com/showthread.php?t=145467771&p=1434065071#post1434065071
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11-03-2012, 02:27 PM #120
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