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  1. #2671
    Cheap OPERATOR Cheap5.0's Avatar
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    Originally Posted by -Lucifer View Post
    Found something you might like.


    Grab barbell with a 10 on each side (65 lbs total), perform exercises with no rest in between (women can use lighter weights, dumbbells will work too):

    10 Romanian Deadlifts
    10 Bent Over Rows
    10 Hang Cleans
    10 Front Squats
    10 Push Presses
    10 Lunges, each leg, with barbell on back
    In 4 complexes. I fuking love them.
    Fierce Five log:
    http://forum.bodybuilding.com/showthread.php?t=172189533&p=1457532133
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  2. #2672
    USAW-L1SP CYTX's Avatar
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    happy birthday bud
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  3. #2673
    Registered User im2manly's Avatar
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    Originally Posted by CYTX View Post
    happy birthday bud
    thanks

    MONDAY MAY 23, 2011

    (1) BENCH PRESS
    135 x 5
    225 x 5
    275 x 5
    315 x 3
    365 x 1
    330 x 3
    330 x 3
    330 x 3
    290 x 5

    (2) HIGH BAR SQUAT SUPERSETTED WITH ONE ARM DB ROWS
    135 x 5
    225 x 5
    275 x 5/130 x 5
    275 x 5/130 x 5
    275 x 5/130 x 5

    (3) HIIT
    1 minute warm up
    8 intervals of 45/15
    1 minute cool down

    LET ME EXPLAIN: Workout was less than an hour, short on time and low rest periods...the supersetting acutally sucked really bad. 'Twas sweet. Next Monday I'll try to get 375 (pretty confident I can do it now, but taking it slow) and do 2 more sets on the high bar squats/one arm rows.
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  4. #2674
    Neckbeard -Lucifer's Avatar
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    You bench more than you squat. Nice volume, though.
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  5. #2675
    Registered User im2manly's Avatar
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    Originally Posted by -Lucifer View Post
    You bench more than you squat. Nice volume, though.
    that was a "bench day", today is cardio, Tomorrow is Deadlift day, Thursday is cardio, Friday is Squat day, Saturday is cardio.

    While the Squat isn't where I'd like it, I am just really concentrating on keeping proper form and hitting really low depth. Also on Squat day I'll be squatting heavy, here I was just trying to find the right weight to use with my supersets...the squats were too light, but my rest periods were severally short...we are talking less than 30 seconds at some points, so it was more of a cardiovascular exercise than a strength building one.
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  6. #2676
    Banned DoubleBladedAxe's Avatar
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    That workout looked good.


    What's your plan nutrition-wise?
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  7. #2677
    Sleepy moderator scott_donald's Avatar
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    just lift what you can on every exercise... keep consistent and the weight will come...
    Sleepy.
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  8. #2678
    Registered User im2manly's Avatar
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    Originally Posted by DoubleBladedAxe View Post
    That workout looked good.


    What's your plan nutrition-wise?
    Thanks man, nutrition-wise trying to limit carbs and keep protein high. Trying to get around 2,500 kcals. Outside of oat meal and brown rice at dinner, I try to really limit carbs.

    Originally Posted by scott_donald View Post
    just lift what you can on every exercise... keep consistent and the weight will come...
    Very true, can't bring the same intensity every day unfortunately.
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  9. #2679
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    Originally Posted by im2manly View Post
    Thanks man, nutrition-wise trying to limit carbs and keep protein high. Trying to get around 2,500 kcals. Outside of oat meal and brown rice at dinner, I try to really limit carbs.
    @ 290lbs?

    You might be able to start out a little more conservative initially and still make good progress. I'm also getting 2500 cals and I only weigh 206 (started @ 213 three weeks ago). If you throw in lots of cardio AND lower your cals too much right off the bat you have nothing to adjust when things stall. Just food for thought (yes pun).

    What time do you work out?
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  10. #2680
    Registered User im2manly's Avatar
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    Originally Posted by DoubleBladedAxe View Post
    @ 290lbs?

    You might be able to start out a little more conservative initially and still make good progress. I'm also getting 2500 cals and I only weigh 206 (started @ 213 three weeks ago). If you throw in lots of cardio AND lower your cals too much right off the bat you have nothing to adjust when things stall. Just food for thought (yes pun).

    What time do you work out?
    Do you think they should be around 3k then? lol Just want to make sure I don't overeat. I workout at like 5:30 pm usually. Sometimes I'll have dinner first and workout at 7:00 p.m. Here is what I ate yesterday

    8:15 a.m. - oatmeal + walnuts + honey + cinnamon

    10:30 a.m. - 2 whole eggs

    12:00 - Chicken breast with broccoli

    1:30 - Banana

    3:00 - 100 cal. yogurt + Cheese Stick

    5:00 - (Dinner) 8 oz of london broil, broccoli, and a scoop of mashed potatoes

    7:00 - Gym

    9:00 - pop-corn from the stove, no butter just salt. (I only ate this b/c i was hungry as fuk).
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  11. #2681
    Encyclochuzzle chazzy1864's Avatar
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    p90x or crossfit, phaggot!



    I'd say lift the same and alter your diet, unless you are actually trying to "get fit".


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  12. #2682
    Banned DoubleBladedAxe's Avatar
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    Originally Posted by im2manly View Post
    Do you think they should be around 3k then? lol Just want to make sure I don't overeat. I workout at like 5:30 pm usually. Sometimes I'll have dinner first and workout at 7:00 p.m. Here is what I ate yesterday

    8:15 a.m. - oatmeal + walnuts + honey + cinnamon

    10:30 a.m. - 2 whole eggs

    12:00 - Chicken breast with broccoli

    1:30 - Banana

    3:00 - 100 cal. yogurt + Cheese Stick

    5:00 - (Dinner) 8 oz of london broil, broccoli, and a scoop of mashed potatoes

    7:00 - Gym

    9:00 - pop-corn from the stove, no butter just salt. (I only ate this b/c i was hungry as fuk).
    At least 3k

    Here's what I'm doing. Using a 'target bodyweight' (realistic target within 6 months).

    Intake = (10 + (# of hours in gym over 1 hour)) * TBW

    Protein: 1g per lb of TBW
    Fat: .5g per lb of TBW
    Carbs: whatever is left over

    I don't eat breakfast and I try to get most of my carbs post-workout. Sometimes on non-workout days I'll cut the carbs a little which lowers my overall intake some.

    This mostly came from an Alan Aragon article that I can email you along with a calculator if you shoot me a PM w/ your email addy.
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  13. #2683
    Registered User im2manly's Avatar
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    Originally Posted by DoubleBladedAxe View Post
    At least 3k

    Here's what I'm doing. Using a 'target bodyweight' (realistic target within 6 months).

    Intake = (10 + (# of hours in gym over 1 hour)) * TBW

    Protein: 1g per lb of TBW
    Fat: .5g per lb of TBW
    Carbs: whatever is left over

    I don't eat breakfast and I try to get most of my carbs post-workout. Sometimes on non-workout days I'll cut the carbs a little which lowers my overall intake some.

    This mostly came from an Alan Aragon article that I can email you along with a calculator if you shoot me a PM w/ your email addy.
    pming e-mail

    so say my TBW 6 months from now is 260 (about 30lbs) and I workout out for 1.5 hours my intake would be = (10+1) x 260 = 11 x 260 = 2,860? And what about non-gym days? then it would be just 10 x 260 = 2,600?
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  14. #2684
    Banned DoubleBladedAxe's Avatar
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    Originally Posted by im2manly View Post
    pming e-mail

    so say my TBW 6 months from now is 260 (about 30lbs) and I workout out for 1.5 hours my intake would be = (10+1) x 260 = 11 x 260 = 2,860? And what about non-gym days? then it would be just 10 x 260 = 2,600?
    It would be total hours per week over 1 hour.

    So if you have 3 sessions a week that last 1.5 hours then it would be TBW * (10 + (4.5 - 1))
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    Originally Posted by DoubleBladedAxe View Post
    I'm also getting 2500 cals and I only weigh 206 (started @ 213 three weeks ago).
    Correction, I just checked my information.

    Starting weight: 216.4
    Weight on day 14: 207.6

    Loss of 8.8lbs in 14 days is pretty OK with me. It can't be the typical waterweight either since I'm not low-carbing it.
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  16. #2686
    Registered User im2manly's Avatar
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    Originally Posted by DoubleBladedAxe View Post
    It would be total hours per week over 1 hour.

    So if you have 3 sessions a week that last 1.5 hours then it would be TBW * (10 + (4.5 - 1))
    lol I probably should have been able to figure that out.

    Originally Posted by DoubleBladedAxe View Post
    Correction, I just checked my information.

    Starting weight: 216.4
    Weight on day 14: 207.6

    Loss of 8.8lbs in 14 days is pretty OK with me. It can't be the typical waterweight either since I'm not low-carbing it.
    lol almost 5lbs a week? Must be working pretty well.
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    Originally Posted by im2manly View Post
    lol almost 5lbs a week? Must be working pretty well.
    I'm happy. My TBW is 195 right now and according to my tracking app I should hit that early July. I started tracking weight before dieting so it is figuring in previous higher weights in the average.

    I think I'll likely have to go below 195 to hit my visual target
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    You started lifting again?! Nice.
    bb.com, a place that turned Deadlift into a forearm isolation exercise

    and a place where 99% of 21 year olds have bad back and knees.
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  19. #2689
    isness is the bizness matt297's Avatar
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    you could try 'tabata' too manly. You might enjoy the lifting and cardio hybrid experience on your cardio days.
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    Originally Posted by matt297 View Post
    you could try 'tabata' too manly. You might enjoy the lifting and cardio hybrid experience on your cardio days.
    Yeah, front squat tabatas AKA the worst 4 minutes of your entire life, every time.
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  21. #2691
    Registered User im2manly's Avatar
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    Originally Posted by DoubleBladedAxe View Post
    Yeah, front squat tabatas AKA the worst 4 minutes of your entire life, every time.
    what is it like front squat to push press for 20 seconds and then rest 10 seconds and repeat for 8 rounds?
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    Originally Posted by im2manly View Post
    what is it like front squat to push press for 20 seconds and then rest 10 seconds and repeat for 8 rounds?
    Yup.

    If you are going to try it, I suggest starting with just the bar


    Srsly.
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    Tabatas are a great finisher
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    Originally Posted by DoubleBladedAxe View Post
    Yup.

    If you are going to try it, I suggest starting with just the bar


    Srsly.
    lol what? I was going to load it up with 135...man these do sound awesome.

    Originally Posted by CYTX View Post
    Tabatas are a great finisher
    Yea I am gonna try them tonight. Tonight will consist of 45mins cardio and 4 mins of tabata. how do you guys know when 20 seconds have passed? just count in your head? When I do Mississippi's I still tend to count fast
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    Originally Posted by im2manly View Post
    lol what? I was going to load it up with 135...man these do sound awesome.
    Do 95, I'll split the difference with you

    Originally Posted by im2manly View Post
    Yea I am gonna try them tonight. Tonight will consist of 45mins cardio and 4 mins of tabata. how do you guys know when 20 seconds have passed? just count in your head? When I do Mississippi's I still tend to count fast
    What kind of phone do you have?

    I have an app that does HIIT timing for you. Beeps the start and stop of work/rest.
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    Tabata intervals are interesting and painful if done correctly (which I've never done). The true Tabata protocol was done on a stationary bike and had Olympic athletes on the floor after 3-4 minutes.
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    Thumbs up

    Originally Posted by DoubleBladedAxe View Post
    Do 95, I'll split the difference with you



    What kind of phone do you have?

    I have an app that does HIIT timing for you. Beeps the start and stop of work/rest.
    I have a droid and I just found a HIIT/TABATA app and I am fukin stoked! I have done more cardio since Thursday than I have in the last 3 years and i already feel amazing. And this all cardio day + Tabata sounds like it will be a lot of crappy fun! Thanks DBA and everyone else that has helped, really mean it!

    #EDIT: the app is "A HIIT TIMER" word for word, looks awesome...has a thing specifically for Tabata and everything.
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    Cardio is for phags.
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    lol why is Cheap banned?

    Originally Posted by chazzy1864 View Post
    Cardio is for phags.
    What is the basic theory for your circuit routines...since that is basically all you do .
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    Originally Posted by im2manly View Post
    lol why is Cheap banned?



    What is the basic theory for your circuit routines...since that is basically all you do .
    Daddy doesn't circuit. Circuit is for phags. Phaggot!

    I straight set or super set.

    No compound, tri, giant, or circuit sets for me.
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