Essential Random Gym Thoughts Revisited...

[TLR Is Mental Poison]

Thanks for your reply. dapped and repped.

I have some gut, but I mean I don't know if I would classify it as 20-25 pounds of fat. Not sure how much to be honest or how you reached that conclusion. One thing about fat loss.... whatever you think you will need to get lean, add 10-15lbs

You're bang on with the barbell bench press, I'm using dumbbells. I'm actually using FitnessPal app tracking my calories. My goal is to get a pound a week, which consists of 2740 calories a day. I tend to be right on point with that. You recommend I change it to something else? (ie. maintaining weight, losing a pound a week, etc)

Can one still can mass/bulk with a calorie deficit? No, it's one or the other

Can I add cardio into a day of weightlifting? (ie. treadmill 20 mins before a workout) I wouldn't recommend it. Keep it separate. At most, lift in the day time and cardio at night (or vice versa)

You're right about the 3 categories. I go heavy on one of the days and medium on the other 2.

I do agree with your last bulletpoint where it says you shouldn't increase your weight during your first 5 weeks. I found that odd as well on their behalf. Do you think it would be okay to continue my current routine, however, neglecting that perspective and actually increasing the weight? For 3 of the 7 exercises contain workout sets (2 workout sets, 2 real sets) and the remaining 4 exercises contain just 2 real sets. Should I keep it at 2 or increase to 3?

That routine has been followed by users on that forum for years and there seems to be only satisfaction from it, hence, why I chose to follow it.

And with your heavy emphasis on progressive overload, in your opinion, how long do you think it would take to physically notice a change in body if I follow that mantra (progressive overload)? Depends where you are in the game. You will notice much more change just by dropping that 20-25lbs of fat. If you have a gut you def have at least 20 to drop.

If you know of any routine on the internet (or that you follow or recommend) I'd be happy to look at it and see if I should implement that instead

good looking out

For a routine I like a simple upper/lower split. Hit everything 2x/week and do cardio 2-3x/wk. IMO your main objective right now should be fat loss. Once you get lean you will understand how to manage your diet and it will be a lot easier to see positive change.

 

[ALonelyDad]

About to go to gym in 30 mins, first time in 4-5 months. Had surgery and basically ate too much. I hope I can stick to it this time and shed some pounds. Toughest part is probably being motivated

 

[BobbyBooshay]

About to go to gym in 30 mins, first time in 4-5 months. Had surgery and basically ate too much. I hope I can stick to it this time and shed some pounds. Toughest part is probably being motivated

Gd luck, think of where you wanna get to and enjoy the journey.

 

[ALonelyDad]

Gd luck, think of where you wanna get to and enjoy the journey.

Well..there is a pause to this journey because I just found out that my Gym permanently closed, these muthafukkas got up and left. I have to get a new membership, I still had 7 months valid on the old one. Going to try to get a refund but seeing what others said..I doubt it. I did run at the park today.

 

[Mr210]

Everytime im at the gym...ie like right now i take a massive crap...hopefully the free weights area thins out while im in here

 

[DonKnock]

Even though he is getting paid millions to drop the weight, I don't know how you do that.

Probably take adderal or some other appetite depressant

 

[Splash]

Hurt my feelings
Chick lifting 545

 

[Jesus]

bytch got me beat by 10lbs.

 

[RiffRaff]

Went to the gym and realized just how badly I fell off. Due to traveling for work and overall lazy eating, I've lost over 10 pounds (I was almost 200 now I'm 185) and all my muscle mass .

Don't have to worry about travel anymore, but the hard part for me is gouging myself with calories/food.

Back at it I guess.

 

[Flackaveli]

I miss the days when the squat rack would be empty...


Now its everyday is leg day for these thots

 

[DonKnock]

I miss the days when the squat rack would be empty...


Now its everyday is leg day for these thots

For real... There's a line of em at the hip adductor machine sometimes too

 

[Jesus]

Ol' girl in the video motivated me to hit that 545 tonight at the gym... Got it smoothly and had this powerlifter dude watch my form. Vomited again after deadlifting heavy again. Finished my workout with some hamstring exercises.

 

[Wise]

For a routine I like a simple upper/lower split. Hit everything 2x/week and do cardio 2-3x/wk. IMO your main objective right now should be fat loss. Once you get lean you will understand how to manage your diet and it will be a lot easier to see positive change.

dapped and repped.

For the upper/lower split I found this - it looks good but do I have to switch up the exercises on the second day?

Upper/Lower 4 Day Gym Bodybuilding Split Workout

Upper body training days
Upper body training days follow this scheme:

• Chest - 3 sets, compound
• Back - 3 sets, compound
• Shoulders - 3 sets, compound

• Chest - 2 sets, isolation or machine/moderate compound. Use 3 second negatives when it makes sense.
• Back - 2 sets, isolation or machine/moderate compound. Use 3 second negatives when it makes sense.
• Shoulders - 2 sets, isolation or machine/moderate compound. Use 3 second negatives when it makes sense.

• Triceps - 3 sets, isolation or machine/cable exercises. Use 3 second negatives when it makes sense.
• Biceps - 3 sets, isolation or machine/cable exercises. Use 3 second negatives when it makes sense.

Lower body training days
Lower body training days follow this scheme:

• Quads - 3 sets, compound
• Hamstrings - 3 sets, compound
• Calves - 3 sets, taxing machine or isolation

• Quads - 2 sets, isolation or machine/moderate compound. Use 3 second negatives when it makes sense.
• Hamstrings - 2 sets, isolation or machine/moderate compound. Use 3 second negatives when it makes sense.
• Calves - 2 sets, isolation or machine/moderate compound. Use 3 second negatives when it makes sense.

• Abs - 3 sets, isolation or machine/cable exercises.
• Abs, Lower Back or Obliques - 3 sets, isolation or machine/cable exercises.

Day 1
Upper Body
Exercise Sets Reps
Bench Press 3 6-12
Barbell Row 3 6-12
Seated Overhead Dumbbell Press 3 8-12
Pec Dec - 3 sec negative 2 10-12
V-Bar Lat Pull Down - 3 sec negative 2 10-12
Side Lateral Raise 2 10-15
Cable Tricep Extensions - 3 sec negative 3 8-12
Cable Curls - 3 sec negative 3 8-12
Day 2
Lower Body
Exercise Sets Reps
Squats 3 6-12
Stiff Leg Deadlifts 3 8-12
Standing Calf Raise 3 10-15
Leg Extensions - 3 sec negative 2 10-12
Leg Curl - 3 sec negative 2 10-12
Seated Calf Raise - 3 sec negative 2 10-12
Cable Crunch - 3 sec negative 3 10-12
Cable Pull Through w/Rope 3 10-12
Day 4
Upper Body
Exercise Sets Reps
Incline Dumbbell Bench Press 3 8-12
Rack Deadlifts - 3" to 5" off ground 3 5-8
Military Press 3 8-12
Machine Chest Press - 3 sec negative 2 8-12
Pull Ups or Machine Rows - 3 sec negative 2 8-12
Machine Shoulder Press - 3 sec negative 2 8-12
Dumbbell Curls - 3 sec negative 3 8-12
Machine Tricep Dip - 3 sec negative 3 8-12
Day 5
Lower Body
Exercise Sets Reps
Leg Press 3 10-20
Dumbbell Stiff Leg Deadlifts 3 8-12
Leg Press Calf Raise 3 10-15
Hack Squat 2 8-12
Seated Leg Curl - 3 sec negative 2 10-12
Seated Calf Raise - 3 sec negative 2 10-12
Planks 3 60 sec
Hyperextension 3 10-12

How much of a calorie deficit you recommend? Right now after calculating my BMR is 1850 and I changed my fitness plan from eating 2240 calories a day (maintain weight level) to 1740 calories (losing a pound a week... and that's just off reaching this many calories, let alone working out)

 

[Wise]

Anybody here do 5x5 training? opinions?

 

[iBrowse]

Anybody here do 5x5 training? opinions?

A trainer at Equinox basically put me on. It's effective. You just need a like-minded partner to ensure you don't kill yourself on certain lifts (i.e. barbell benching) since you're just about pushing your max.