The ADD's Log: Build Back Better

[The ADD]

Upper Body Rebuild
Decline BP 4x12x155
Military Press 4x12x85
Low Cable Rows 4x12x11

 

[The ADD]

Upper Body
Incline BP 4x8x155
Neutral Grip Pull-Ups 4x6xBW
Neutral Grip DB Press 4x8x60
Military Press 4x8x95

 

[The ADD]

Lower Body Focus
Assault Bike: 5 mins
Back Squats 4x2x315
Pause Back Squats 4x4x250
Single Leg Extentions 4x8x70
Assault Bike: 5 mins

 

[Flywin Lannister]

First post: Aug 31, 2014
Most recent post: Dec 31, 2018


OP @The ADD, what are the 2-3 biggest takeaways/hints you could share with us to CONSISTENTLY improve our fitness (be it about how to stay consistent, diet, workout)?

Props breh!

 

[The ADD]

Dead Lift Focus

Assault Bike: 5 mins
Conventional Deads: 2x5x225, 1x5x315, 2x3x365x 1x1x405 and 1x1x455
Assault Bike: 5 mins

 

[The ADD]

Conditioning Focus
Assault Bike: 5 mins
Zercher Squats: 2x8x135, 2x6x185 and 4x4x205
Prowler Push: 1x12x110

 

[The ADD]

Dead Lift Focus
Assault Bike: 5 mins
Conventional Deads 2x2x430 and 2x4x385
Zercher Squats 4x4x205
Assault Bike: 5 mins

 

[The ADD]

Upper Body Focus:
Neutral Grip Pull-Ups: 4x6xBW
Flat BP: 1x12x155, 1x10x155 and 2x14x135
Military Press 3x12x85 and 1x10x85
Low Rows 4x12xMachine Setting-8

 

[The ADD]

First post: Aug 31, 2014
Most recent post: Dec 31, 2018


OP @The ADD, what are the 2-3 biggest takeaways/hints you could share with us to CONSISTENTLY improve our fitness (be it about how to stay consistent, diet, workout)?

Props breh!

Good question:

Nutrition wise I would say small changes lead to bigger changes. Something as simple as not drinking soda can be a big kick start and then you just build from there. Same thing with other vices like sugar, fried food of whatever it is for the individual. Delayed gratification is a real thing. When you generally eat well, when you do decide to splurge it tends to (IMO) taste better and you are chasing that pleasure high.

Workout wise you have to consistently find new challenges. I’ve bounced between long distance running, lifting, heavy lifting, etc. A new challenge with a realistic goal is a good thing.

Just my $0.02

 

[The ADD]

Beyond the Farmer's Walk | T Nation

Tip: Fix Your Cranky Elbows and Sad Arms | T Nation

 

[The ADD]

Upper Body Focus
Incline BP 4x12x140
Low Machine Rows 4x12x100
Decline BP 4x12x135
Smith Machine Javelin Press 4x12x10

 

[The ADD]

Lower Body Focus
Assault Bike: 5:15
Back Squats 4x8x280
Single Leg Extentions 4x8x100
Assault Bike: 5:15

 

[The ADD]

 

[The ADD]

Lower Body Focus
Back Squats 4x12x250
Single Leg Extentions 4x12x70
Single Leg Hamstring Curls 4x12x50

 

[The ADD]

Upper Body Focus
Snatch Grip High Pulls 4x12x150
Machine Chest Flys 4x12x115
Rear Delt Machine 4x12x110
Smith Machine Javelin Press 4x12x15