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Started By
Message
re: PuttaDaForkDown
Posted on 4/8/16 at 11:32 am to BRgetthenet
Posted on 4/8/16 at 11:32 am to BRgetthenet
So a day like tomorrow if I plan on drinking all night until 2am. I shouldn't eat my first meal until around 6pm?
This post was edited on 4/8/16 at 11:38 am
2
Posted on 4/8/16 at 11:56 am to Lazy But Talented
Not sure about that one.
Sounds like fun though.
Posted on 4/8/16 at 12:06 pm to BRgetthenet
Not a thing fun about waiting until 6pm to eat
Posted on 4/8/16 at 12:07 pm to Lazy But Talented
Read that article i posted above. Go enjoy yourself, fast all day sunday. Feast fast baby.
Posted on 4/8/16 at 12:10 pm to lsu777
Which article? I read the one from your G drive.
Posted on 4/8/16 at 12:10 pm to Lazy But Talented
quote:
How much walking do you all get (or recommend getting) in the morning while IF? I keep seeing that's the best way to get everything started. Just wondering how long I should be getting after it each morning.
Ultimate goal should be 360 minutes per week. But start small and add over time. 360min will get you fast body recomp. Should just be a brisk walk like 17 to 20 min mile.
Posted on 4/8/16 at 12:13 pm to Lazy But Talented
Posted on 4/8/16 at 12:15 pm to lsu777
Thank you. Appreciate it once again.
Posted on 4/8/16 at 12:20 pm to Lazy But Talented
As far as what system to use if you are not at a 250lbs bench, 300lbs squat, 375lbs dead then you should prolly run the greyskull lp. If not and you are looking mainly for strength then go wendler if not and you are looking for more bodybuilding approach do reverse pyramid training thats talked about on leangains and the kinobody books.
Posted on 4/8/16 at 12:35 pm to lsu777
My friend sent me over the workout plan "Built Like a Badass - 12 Week Blueprint to a Muscular, Athletic Physique"
Thinking about giving it a try.
First week goes as follows:
WEEK 1
Day 1: UPPER BODY WORKOUT
1. Bench Press: 72.5% x 8, 77.5% x 6, 82.5% x 4 or more
2. Flat DB Press: 2 x Max Reps using the same weight (Choose a weight that you can
3a. Seated Overhand Grip Cable Rows: 4x15
3b. Cable Triceps Pushdowns (straight bar): 4x15
4a. DB Shrugs (2 Sec Holds): 3x15
4b. DB Lateral Raises: 3x15
5. Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat): 2 sets.
Day 2: LOWER BODY WORKOUT
1. DB Squat Jumps, holding 10lb. DB’s: 4x6
2. Squat or Deadlift: 72.5% x 8, 77.5% x 6, 82.5% x 4
3a. 45 Degree Back Raises (hold weight plate over chest): 3x15
3b. Seated MB Twists (feet off ground): 3x20 ea side
4. Timed one-mile run
Day 3: UPPER BODY WORKOUT
1. Chin-ups (total reps) = Chin-up max + 50%
2a. Front Lat Pulldowns (Wide, overhand): 2 x Max Reps
2b. Standing DB Military Press: 2 x Max Reps (15-20 Reps 1st Set, 10-15 2nd Set)
3a. “Rolling” triceps extensions – 4x8
3b. Hammer Curls (both arms same time) – 4x8
4. Core Circuit: x2
A) Toe Touches x20
B) Bicycle x 30 Total
C) Side Plank x 30sec each side
5. 100 push-ups as fast as possible: (Record the time it took you to complete the 100
Thinking about giving it a try.
First week goes as follows:
WEEK 1
Day 1: UPPER BODY WORKOUT
1. Bench Press: 72.5% x 8, 77.5% x 6, 82.5% x 4 or more
2. Flat DB Press: 2 x Max Reps using the same weight (Choose a weight that you can
3a. Seated Overhand Grip Cable Rows: 4x15
3b. Cable Triceps Pushdowns (straight bar): 4x15
4a. DB Shrugs (2 Sec Holds): 3x15
4b. DB Lateral Raises: 3x15
5. Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat): 2 sets.
Day 2: LOWER BODY WORKOUT
1. DB Squat Jumps, holding 10lb. DB’s: 4x6
2. Squat or Deadlift: 72.5% x 8, 77.5% x 6, 82.5% x 4
3a. 45 Degree Back Raises (hold weight plate over chest): 3x15
3b. Seated MB Twists (feet off ground): 3x20 ea side
4. Timed one-mile run
Day 3: UPPER BODY WORKOUT
1. Chin-ups (total reps) = Chin-up max + 50%
2a. Front Lat Pulldowns (Wide, overhand): 2 x Max Reps
2b. Standing DB Military Press: 2 x Max Reps (15-20 Reps 1st Set, 10-15 2nd Set)
3a. “Rolling” triceps extensions – 4x8
3b. Hammer Curls (both arms same time) – 4x8
4. Core Circuit: x2
A) Toe Touches x20
B) Bicycle x 30 Total
C) Side Plank x 30sec each side
5. 100 push-ups as fast as possible: (Record the time it took you to complete the 100
This post was edited on 4/8/16 at 12:36 pm
Posted on 4/8/16 at 1:18 pm to Lazy But Talented
Built like a bad arse is a good program and is fine for doing IF.
Main thing is focus on getting stronger in the big 4 lifts and then dont get crazy with the accessory lifts.
To those wondering about their program i highly suggest you read frickarounditus
Main thing is focus on getting stronger in the big 4 lifts and then dont get crazy with the accessory lifts.
To those wondering about their program i highly suggest you read frickarounditus
Posted on 4/8/16 at 1:28 pm to lsu777
I'll probably start up built like a badass on Sunday.
My only issue I will have is with squats as my body is so inflexible that I can't do a full squat. My heels come off the ground once I go down a certain amount. So we'll see how it goes.
My only issue I will have is with squats as my body is so inflexible that I can't do a full squat. My heels come off the ground once I go down a certain amount. So we'll see how it goes.
Posted on 4/8/16 at 1:32 pm to Lazy But Talented
YouTube has a lot of good mobility exercises you can do
You should do them for all those oly lifts. They help
You should do them for all those oly lifts. They help
Posted on 4/8/16 at 1:32 pm to Lazy But Talented
Spread your feet more.
Posted on 4/8/16 at 1:34 pm to BRgetthenet
quote:
Spread your feet more.
I do, I just get an extreme amount of pain in my hips if so.
quote:
YouTube has a lot of good mobility exercises you can do
I'll check those out.
This post was edited on 4/8/16 at 1:35 pm
Posted on 4/8/16 at 1:37 pm to Lazy But Talented
Hmmm
What kind of weight you doing?
Does the hip hurt just doing the bar?
What kind of weight you doing?
Does the hip hurt just doing the bar?
Posted on 4/8/16 at 1:38 pm to BRgetthenet
I don't do squats.
Hips hurt regardless. I've been trying to do wall balls to loosen them up as well as sitting in a squatting position while holding onto something.
Hips hurt regardless. I've been trying to do wall balls to loosen them up as well as sitting in a squatting position while holding onto something.
This post was edited on 4/8/16 at 1:39 pm
Posted on 4/8/16 at 1:43 pm to Lazy But Talented
Dang
Only thing I can complain about is the upper middle part of my back the day of and after OHP.
Not sure what my deal is. Might be an old rugby injury lurking into middle age. Sucks
What do you do for legs if you don't squat?
Only thing I can complain about is the upper middle part of my back the day of and after OHP.
Not sure what my deal is. Might be an old rugby injury lurking into middle age. Sucks
What do you do for legs if you don't squat?
Posted on 4/8/16 at 1:44 pm to BRgetthenet
quote:
What do you do for legs if you don't squat?
.........
Posted on 4/8/16 at 1:57 pm to Lazy But Talented
quote:
I don't do squats.
You sound like you might have some talent but are just lazy.
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