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Nov 28, 2016 10:05
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| # ? May 9, 2024 16:32 |
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Do you guys think this PHUL style routine would be awful? I have been lifting long enough to at least have an idea of exercises I like and don't like, but I haven't really deviated much from the standard 3 day full body ss/5x5 style of training so I just copied a phul template and put stuff I like doing. I'm still working on improving in other areas like diet/sleep/etc so this is just a little experiment for a while changing up frequency and whatnot to see how it goes and if I might like something different. In case people wonder about the leg days, I already know for a fact my lower body responds really well to low volume, when I first started doing starting strength my quads blew up in relation to my upper body, so this is more focusing on upper body. I am still learning though so for all I know this could be awful, but it looks to me like it would keep me entertained for a while and see how I respond compared to doing my older stuff. Upper Strength Monday Bench 3x5 OHP 3x5 Incline BP 3x5 Pendlay Rows 3x5 Pull ups Face pull 3x10 Biceps Lower Strength Tuesday Squat 3x5 Deadlift 1x5 Cable Crunches 3x10 Upper Hypertrophy Thursday DB Bench 3x10 OHP 3x10 Incline BP 2x10 Cable Cross over 3x10 Dumbell Shoulder raise 3x10 Lat pull down 3x10 Cable row 3x10 Skullcrusher 3x10 Face Pull 3x10 Biceps Lower Hypertrophy Friday Front Squat 3x8 Lunges 2x10 Romanian Deadlift 3x8 Farmers Walks Planks I'd obviously be going for more intense weights on the strength days, but lighter leaving a little energy in the tank on the hypertrophy days. I've always been a little interested in the BB style splits, but with the hours I work I just can't go to the gym 5 or 6 days a week. Drunk Driver Dad fucked around with this message at 10:32 on Nov 28, 2016 |
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Nov 28, 2016 10:29
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Strength days need way less volume. How long do these routines take you?
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Nov 28, 2016 10:46
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I could take out the inclines on strength days. I can't answer that because I haven't actually started it yet. Like I said, I just wanna swap things up for a while and include some other exercises I enjoy that aren't part of SS/Strong lifts.
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Nov 28, 2016 10:51
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Strength Tuesday should just be 1x1 deadlifts every week.
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Nov 28, 2016 10:57
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nah that sounds dumb. Although I've been curious about trying out triples
Drunk Driver Dad fucked around with this message at 11:02 on Nov 28, 2016 |
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Nov 28, 2016 10:59
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Working up to a heavy single is the chillest routine.
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Nov 28, 2016 11:23
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Drunk Driver Dad posted:nah that sounds dumb. Although I've been curious about trying out triples For squats it's nice because I find squats taxing as heck. I also have really bad squat proportions that make the lift more difficult (23" femur/19" torso and some other factors). If I didn't have so much torso lean I'd probably like higher reps more I guess. Khorne fucked around with this message at 11:28 on Nov 28, 2016 |
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Nov 28, 2016 11:24
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sassassin posted:Working up to a heavy single is the chillest routine. Ah, that makes more sense. I thought you meant like, just a few light warmups, then one single.
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Nov 28, 2016 11:26
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Drunk Driver Dad posted:In case people wonder about the leg days, I already know for a fact my lower body responds really well to low volume, when I first started doing starting strength my quads blew up in relation to my upper body, so this is more focusing on upper body.
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Nov 28, 2016 12:42
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In truth, a powerful rear end is a fine thing to have.
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Nov 28, 2016 13:03
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E_P posted:I feel like I read this monthly. Your legs got bigger because they are the largest muscle group in the body and the source of most of your power. It is your body so you make the choices but really think about this. I always focused on legs since I started many years ago and now I have a giant swole rear end that my wife married me for. No, it's not that I'm afraid of "getting too bulky" or anything like that. It's just I already know what sort of stimulus I need to get them stronger and growing. Why add a ton of volume when I know I don't need it? And besides, like I said this is just something to play around with for a bit before I move on. And it's not like I can't change programs or add in more volume if they start lagging behind. Also time and workout length is a factor, I work a million hours a week and why add in even more poo poo when, at this moment, I don't think I need it. Also still feeling out my previous knee issues, so no need to go overboard right away on that. Drunk Driver Dad fucked around with this message at 14:19 on Nov 28, 2016 |
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Nov 28, 2016 14:13
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Get bigger by eating more, stop getting bigger by eating less. Train by doing whatever, it's all the same.
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Nov 28, 2016 15:34
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sassassin posted:Get bigger by eating more, stop getting bigger by eating less. sleeping a lot also helps
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Nov 28, 2016 16:23
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Posting about lifting is the key to growth, though. Pre-, post- and peri-workout updates are essential for full development.
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Nov 28, 2016 16:27
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It's very humbling to blow out your hammies with 45lb dumbbell Romanian deadlifts.
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Nov 28, 2016 16:33
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sassassin posted:Posting about lifting is the key to growth, though. I'm at the gym.
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Nov 28, 2016 16:55
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Fell off the wagon pretty hard but getting back on. I forgot how much one has to poo poo when training hard.
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Nov 28, 2016 17:45
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making GBS threads is good
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Nov 28, 2016 18:00
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Always poo poo before leg day so you can put in full effort but dont over do it or you might get a hernia.
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Nov 28, 2016 18:09
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My current goal is to lose 12 more pounds by xmas, which will put me at 199.9. I haven't been that svelte since the Marines (I am also 6'0). I am thinking of going 100% cardio between now and then.... and call it a recovery period. But I am not sure I want to sacrifice the strength gains of the last 6 months. I want to keep the muscle but lose the layer of whale-like blubber. Oh what to do.
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Nov 28, 2016 19:44
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eat nothing but salami, vegetables, and water
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Nov 28, 2016 19:58
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Chinatown posted:eat nothing but salami, vegetables, and water Go full carb-free? Can I replace the salami with other sources of protein?
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Nov 28, 2016 20:08
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GORDON posted:Can I replace the salami with other sources of protein? i mean i guess you could but salami is delicious and has nitrates 
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Nov 28, 2016 20:10
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Chinatown posted:i mean i guess you could but salami is delicious and has nitrates Compromise... pepperoni? I like the spice.
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Nov 28, 2016 20:13
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GORDON posted:My current goal is to lose 12 more pounds by xmas, which will put me at 199.9. I haven't been that svelte since the Marines (I am also 6'0). I am thinking of going 100% cardio between now and then.... and call it a recovery period. But I am not sure I want to sacrifice the strength gains of the last 6 months. I want to keep the muscle but lose the layer of whale-like blubber. Why don't you just cut regardless and then train back your strength later. Your muscle mass may go down but you'll retain the neural network so it'll be easier to get strong again (warning this post is 100℅ bro science)
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Nov 28, 2016 20:41
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my neural network is working at 100% efficiency
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Nov 28, 2016 20:45
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My neurons are firing at about 45% due to lack of coffee and salami. Also I did cardio the last two nights because my old body feels soft. Goodbye gains
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Nov 28, 2016 21:03
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Preworkout Post: too tired to lift, postponing until tomorrow
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Nov 28, 2016 21:04
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sassassin posted:Posting about lifting is the key to growth, though. My posts per day was much higher when I made all my gains.
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Nov 28, 2016 21:07
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GORDON posted:Compromise... pepperoni? I like the spice. Pepperoni is just a type of salami. A delicious type.
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Nov 28, 2016 21:16
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I have a better idea for you all: Stop posting
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Nov 28, 2016 22:10
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Was sick for two weeks, no lifting. Back in the gym today, my normally light-level dumbbells killed me. I've reverted to being a weak baby.
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Nov 28, 2016 22:38
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Rodenthar Drothman posted:Was sick for two weeks, no lifting. Back in the gym today, my normally light-level dumbbells killed me. I've reverted to being a weak baby. This was me two weeks ago. I'd finally been making gainz and kicking rear end, then it disappeared. We will rebuild.
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Nov 29, 2016 01:07
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I did legs today. Finally got my lever belt fixed so I went heavy on squats and worked up to 465lbs before I felt like stopping. Then I did step ups on a box that went up to my midsection with 135 and felt like I was dieing. Finished with a couple more exercises and then some half assed ab exercises. I considered stretching after but then decided rather then make a good decision I would go home and play MGSV.
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Nov 29, 2016 18:31
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E_P posted:I did legs today. Finally got my lever belt fixed so I went heavy on squats and worked up to 465lbs before I felt like stopping. Then I did step ups on a box that went up to my midsection with 135 and felt like I was dieing. Finished with a couple more exercises and then some half assed ab exercises. I considered stretching after but then decided rather then make a good decision I would go home and play MGSV. Could you fix it yourself or did you manage to find someone out there who could?
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Nov 29, 2016 19:32
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Cardio day. Swam 54 laps w/flipturns in 60 minutes and wasn't even breathing hard at the end. Not bad for a 45 year old piece of poo poo. Also I really like my lap swimming mp3 earbuds.
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Nov 29, 2016 19:35
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been on a serious broccoli + cauliflower kick lately 
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Nov 29, 2016 19:37
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E_P posted:I did legs today. Finally got my lever belt fixed so I went heavy on squats and worked up to 465lbs before I felt like stopping. Then I did step ups on a box that went up to my midsection with 135 and felt like I was dieing. Finished with a couple more exercises and then some half assed ab exercises. I considered stretching after but then decided rather then make a good decision I would go home and play MGSV. I guess after a hard workout like that your brain would be in the proper low functioning mindset required to enjoy that abortion of Metal Gear game.
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Nov 29, 2016 20:50
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| # ? May 9, 2024 16:32 |
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I should probably do cardio someday someday i will do cardio
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Nov 29, 2016 20:53
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