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  1. #121
    Registered User TheViking1992's Avatar
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    Originally Posted by StillbornSoul View Post
    Getting at least 3,000 a day. I know cuz I basically eat the same core foods each day and I go overboard on some things. I do 18 calories per lb. + excessive peanut butter. I have noticed some body fat gain too.

    Main core lifts current working weights:

    Squat 185lbs
    Bench 145lbs
    Pendlay row 140lbs
    Deadlift 240lbs (grip and form focus)

    What can I do about this???
    What is your macros?
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  2. #122
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    Originally Posted by TheViking1992 View Post
    What is your macros?
    174g protein, 99g fat, 218g carbs, which leaves me at about 350-400 calories under my daily allowance, which I fill with whatever.

    Lately Ive been eating an additional protein bar which is +20g protein more +10g fat and +43g carbs, not counting excess scoops of peanut butter, simply because I like it. Or a can of tuna fish in olive oil.
    Last edited by StillbornSoul; 11-29-2016 at 10:33 AM.
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  3. #123
    Dat dere Slenderman necrologic's Avatar
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    Originally Posted by RK42 View Post
    No sitting leg curl machine either? That's surprising, I have never seen a gym without a leg curl machine. Unless it has no machines at all, of course.

    I have seen videos of people doing leg curls lying face down on a bench, holding a dumbbell between their feet. Might be worth trying if you have no other options. Just be careful not to drop it... Well, I guess dropping a dumbbell on your ass wouldn't be nearly as bad as dropping one on your face!
    Nope. Just seated leg extension. It's my works gym. Limited equipment but free
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  4. #124
    Registered User TheViking1992's Avatar
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    Originally Posted by StillbornSoul View Post
    174g protein, 99g fat, 218g carbs, which leaves me at about 350-400 calories under my daily allowance, which I fill with whatever.

    Lately Ive been eating an additional protein bar which is +20g protein more +10g fat and +43g carbs, not counting excess scoops of peanut butter, simply because I like it. Or a can of tuna fish in olive oil.
    Jack up your protein intake 50 grams or so... fats are a little high. And the total caloric count does not crack 2800 btw....
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  5. #125
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    Originally Posted by TheViking1992 View Post
    Jack up your protein intake 50 grams or so... fats are a little high. And the total caloric count does not crack 2800 btw....
    Based on the nutrition labels, the foods I eat every single day add up to 2,511 calories and with that extra bar I mentioned it's 2,851 calories and then on top of that I have a couple heaping spoon-fulls of peanut butter which definitely puts it over 3,000.

    But I'll definitely take your advice and increase protein intake to say, 225g?
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  6. #126
    Registered User OllieN96's Avatar
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    Today, I did the Wednesday workout of the 3x a week Viking program, and have some questions.

    1). Instead of Leg Press, I repeated squats (same setup as the Mon/Fri workouts). Is this acceptable, or does LP allow you sufficient recovery after Monday's squats?

    2). I changed the order, due to doing squats over LP, and to keep the barbell exercises together for convenience - Squat, DB Incline Bench, Romanian Dead Lift, and T-Bar Row. Is that detrimental?

    3). At the end I did 5 sets (about 5 minutes) of push ups and mountain climbers (similar to abs/calves on Mon/Fri), is this beneficial?
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  7. #127
    Registered User TheViking1992's Avatar
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    Originally Posted by OllieN96 View Post
    Today, I did the Wednesday workout of the 3x a week Viking program, and have some questions.

    1). Instead of Leg Press, I repeated squats (same setup as the Mon/Fri workouts). Is this acceptable, or does LP allow you sufficient recovery after Monday's squats?

    2). I changed the order, due to doing squats over LP, and to keep the barbell exercises together for convenience - Squat, DB Incline Bench, Romanian Dead Lift, and T-Bar Row. Is that detrimental?

    3). At the end I did 5 sets (about 5 minutes) of push ups and mountain climbers (similar to abs/calves on Mon/Fri), is this beneficial?
    1/2. No, those changes are not acceptable.

    3. Waste of time

    Why the hell does every beginner believe they can make the program better than the creator?
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  8. #128
    Registered User OllieN96's Avatar
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    Originally Posted by TheViking1992 View Post
    1/2. No, those changes are not acceptable.

    3. Waste of time

    Why the hell does every beginner believe they can make the program better than the creator?
    It would be helpful if I knew the reasons why.

    For example, I did not feel over-fatigued from squats, and so what is detrimental to the program if Leg Press (a very similar movement) is swapped for it, especially if you are able to progress the same or better this way?
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  9. #129
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    Originally Posted by OllieN96 View Post
    It would be helpful if I knew the reasons why.

    For example, I did not feel over-fatigued from squats, and so what is detrimental to the program if Leg Press (a very similar movement) is swapped for it, especially if you are able to progress the same or better this way?
    Accumulated levels of fatigue... and you won't be able to gauge that after 1 or 2 workouts. It'll take atleast 3-4 weeks to get a proper idea of how much a program actually fatigues you. And I saw in your previous post that you only rest like a minute between sets, which tells me you're not putting enough effort into each set or you're moving some light ass weights. So while you might be able to handle squats 3 times a week now, it won't last long...
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  10. #130
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    Originally Posted by TheViking1992 View Post
    Accumulated levels of fatigue... and you won't be able to gauge that after 1 or 2 workouts. It'll take atleast 3-4 weeks to get a proper idea of how much a program actually fatigues you. And I saw in your previous post that you only rest like a minute between sets, which tells me you're not putting enough effort into each set or you're moving some light ass weights. So while you might be able to handle squats 3 times a week now, it won't last long...
    I am definitely pushing myself, but when losing weight I did a lot of endurance exercise, including when weight lifting. As a result, I can currently recover fairly quickly between sets.

    Also, like you said, as the weight increases up, squatting 3x a week will become unsustainable.

    What rest time do you recommend for the heavy compounds? Or is that specific to how heavy the individual is then lifting, as in time mine will considerably lengthen.
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  11. #131
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    For the Friday workout I did Seated Leg Curls again, as my gym does not have a machine to do Lying Leg Curls.

    Is there a substitute exercise for LLC?

    Additionally, on squat I do the 32 reps (4 sets of 8), but the weight feels too challenging to increase currently.

    Should I continue using the same weight, and the sets/reps as well, until it no longer challenges me?

    Or, must I up the weight at this point, even if I cannot get all 32 reps?
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  12. #132
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    Originally Posted by OllieN96 View Post
    For the Friday workout I did Seated Leg Curls again, as my gym does not have a machine to do Lying Leg Curls.

    Is there a substitute exercise for LLC? You just did seated leg curls... didn't it work?

    Additionally, on squat I do the 32 reps (4 sets of 8), but the weight feels too challenging to increase currently.

    Should I continue using the same weight, and the sets/reps as well, until it no longer challenges me?

    Or, must I up the weight at this point, even if I cannot get all 32 reps? You hit the rep goal, add weight and work up to the rep goal again etc
    ^^^
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  13. #133
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    Originally Posted by TheViking1992 View Post
    ^^^
    Is it then acceptable to substitute Lying Leg Curl with Seated Leg Curl?

    If I cannot get all 32 reps, say only 28-30, will I still be working out as hard? I will be doing less, or will the strain of heavier weight replace the temporary reduction in reps?
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  14. #134
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    Originally Posted by OllieN96 View Post
    Is it then acceptable to substitute Lying Leg Curl with Seated Leg Curl? of course, it is... it's just a leg curl, use a bit of common sense

    If I cannot get all 32 reps, say only 28-30, will I still be working out as hard? I will be doing less, or will the strain of heavier weight replace the temporary reduction in reps?
    Did you really just ask if adding weight to the bar makes working out easier? If so, you shouldn't be allowed near a fúcking weightroom without supervision. That has to be dumbest question i've been asked so far.
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  15. #135
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    Originally Posted by TheViking1992 View Post
    Did you really just ask if adding weight to the bar makes working out easier? If so, you shouldn't be allowed near a fúcking weightroom without supervision. That has to be dumbest question i've been asked so far.
    No. Read it again.

    I asked whether I would get as much out of the workout.

    If the added weight is too much, I may not be able to perform FROM. If it is too little then stimulation will be less, both of which are not helpful. Though, this comes with balancing, which is subject to the individual.
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  16. #136
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    Originally Posted by OllieN96 View Post
    Is it then acceptable to substitute Lying Leg Curl with Seated Leg Curl?

    If I cannot get all 32 reps, say only 28-30, will I still be working out as hard? I will be doing less, or will the strain of heavier weight replace the temporary reduction in reps?
    With respect to 1RM, 195x7 > 185x8. Once you hit your prescribed reps, bump up the weight and repeat.
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  17. #137
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    Originally Posted by OllieN96 View Post
    No. Read it again.

    I asked whether I would get as much out of the workout.

    If the added weight is too much, I may not be able to perform FROM. If it is too little then stimulation will be less, both of which are not helpful. Though, this comes with balancing, which is subject to the individual.
    It's fine, if people can get plenty of stimulation from 3 x 5, hitting only 28 reps in 4 sets isn't going to cost you anything.
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    Viking which one would be best suited for me. I been lifting for a couple years and I am coming off a bodypart split. I am 6'2" around 200 lbs and my goal is to put on another 5-10 pounds. I like the looks of your routines and I am ready for a change do you think the u/l would be best
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    Anyone?
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    Originally Posted by Adi2008 View Post
    Viking which one would be best suited for me. I been lifting for a couple years and I am coming off a bodypart split. I am 6'2" around 200 lbs and my goal is to put on another 5-10 pounds. I like the looks of your routines and I am ready for a change do you think the u/l would be best
    If you've been making steady progress, I doubt any of these routines is suitable for you. They're made for novices and early intermediates... not someone with years of lifting under the belt.
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    Originally Posted by TheViking1992 View Post
    If you've been making steady progress, I doubt any of these routines is suitable for you. They're made for novices and early intermediates... not someone with years of lifting under the belt.
    OK thank you, do you have any suggestions what to change to to switch things up I have 2 years consistently under my belt
    Last edited by Adi2008; 12-03-2016 at 09:07 AM.
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  22. #142
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    Originally Posted by Adi2008 View Post
    OK thank you, do you have any suggestions what to change to to switch things up
    Well... I don't know what you're doing, and it's not a topic i'm gonna discus in this thread.
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  23. #143
    Registered User Adi2008's Avatar
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    Originally Posted by TheViking1992 View Post
    Well... I don't know what you're doing, and it's not a topic i'm gonna discus in this thread.
    OK I will start another thread, I hope to get your help I really like your theories and methods
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  24. #144
    Registered User StillbornSoul's Avatar
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    Viking, for the main lifts do you believe resting 2.5-3 minutes is detrimental? I've always kept my rest periods to 2 minutes, but I've been struggling lately. I'm not interested in lengthening them unless you think it would be worthwhile.
    "Peace has cost you your strength. Victory has defeated you." —Bane
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  25. #145
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    Originally Posted by StillbornSoul View Post
    Viking, for the main lifts do you believe resting 2.5-3 minutes is detrimental? I've always kept my rest periods to 2 minutes, but I've been struggling lately. I'm not interested in lengthening them unless you think it would be worthwhile.
    Detrimental? Not at all... I sometimes rest for up to 5 minutes, when I go really heavy.
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  26. #146
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    Originally Posted by TheViking1992 View Post
    Detrimental? Not at all... I sometimes rest for up to 5 minutes, when I go really heavy.
    So for the general intent of your 4X8(+) sets, do you have a recommended range? Is there enough reason to justify keeping it to 2 as opposed to 3 minutes? This would definitely be enough to get me past my plateau, but is it just illusory gains if I play around with my rest times?
    Last edited by StillbornSoul; 12-03-2016 at 04:38 PM.
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  27. #147
    Registered User TheViking1992's Avatar
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    Originally Posted by StillbornSoul View Post
    So for the general intent of your 4X8(+) sets, do you have a recommended range? Is there enough reason to justify keeping it to 2 as opposed to 3 minutes? This would definitely be enough to get me past my plateau, but is it just illusory gains if I play around with my rest times?
    3 minutes is fine... don't get in your own way by overthinking this simple shít. I rarely watch my rest times anyways... and some days you'll need more or less rest, depending on how much shít a simple day will throw at you.
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  28. #148
    Not Natty sonnydfrizzy's Avatar
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    Lol Viking man you have some patience. I cringe every time I check up on this thread.
    Been playing with shafts and balls since '75.
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  29. #149
    C6 blower only TAWS6's Avatar
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    Originally Posted by TheViking1992 View Post
    I never use strength standards to determine that, as people are wildly different in that aspect. But I do however see a trend for when gains in muscle size grinds to a crawl, which is after 14-16 weeks in most cases. Then you have to either take a few weeks completely off to desentitize your muscles or increase the training volume.
    That's an interesting point. After lots of research I have found multiple experts who would agree. I believe it was Helms who stated that someone like me could be considered advanced but then compared to someone like you i'd be intermediate solely based on strength standards.
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  30. #150
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    Originally Posted by sonnydfrizzy View Post
    Lol Viking man you have some patience. I cringe every time I check up on this thread.
    Was just thinking this lol. Love some of his replies though.

    I rest until I feel I'm ready.. You know your own body at the end of the day.
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