My workout plan looks a little like this: Warmup: Stretches - High legs, High leg March, Butterflys, (Backstretch, don't know the name of it) 2 mile run Workout *VARIATIONS IN REPS/SETS weekly* Monday: Arms -Bench Press (3 sets) (10, 8, 6) -Military Press -Triceps -Throw in Supersets of Pushups Tuesday: Legs Squats(Obvs) Leg press, 4 sets of some ridiculously high weight to impress the old people around Shoulders: Partner workout, Partner puts arms on yours, and he pushes down while you resist ( 2 sets ) ( 15 reps ) *Seriously, work out your shoulders* Bar-Lunges (3 sets) (12 reps each) (135lbs) - this sounds easier than it is 1 mile run after Wednesday: Core Situps (85-100) Close-grip bench (2 sets) (12 reps each) planking (3 min) Triangle pushups/Any other pushup, 90 degree, clap, (you get the clap too, don't worry) Basically: 3 days of workouts, 1 day off 3 days of workouts, 1 day off, etc. These aren't too consistent, I do change it up for a better build. Always start your workouts with a minimum of a mile run though,
Do you not get lots of spots doing that and have to go to the toilet *a ton*? I tried GOMAD ages ago, wasn't a big fan.
https://www.seriousgmod.com/threads/gym-working-out.29319/#post-262530 Still the same diet? That was a huge calorie deficit. How did that work out for you actually?
Nah, I don't recommend massive deficits like that. Especially not if you do ANY cardio, there were times where I would feel faint and sick and it was due to not eating enough/properly. My new diet is much more flexible as I don't need to track nearly as much.
Yeah, I missed the part where you said it was intentionally a huge deficit as a test. I was a bit amazed you were going on ~1400 cals at a deficit I don't track my foods, never really have. I just have a general idea of what I eat. Something around ~3500 calories, ~200g protein on a bulk, spread throughout 5 meals a day. Well, that's the aim anyway, it's been a bit of a hit and miss over the past few weeks but I'll fix it back up. I did realise diet is more important than I thought, though. Definitely saw a loss in strength with a poor diet where I was getting a par ~2500 cals.
I'm a short dude. 1.65m. The first few years I was always worried about how other guys in my gym were lifting more than I was, but after some time, you start counting relative to bodyweight. Then again, the gym I worked out in was super old school, no machines, only weights and bars, which meant everyone who went there was also super jacked, so I still didn't really stand out . Which makes me think, related to this topic, what's your view on supplements? Besides protein shakes.
Relative to height they're definitely some great stats. What kinds of supplements are you indicating towards? Supplements are very effective. I said earlier on how diet is very important, I learnt that first hand when mine screwed up. It's hard to cover everything in your diet alone. Supplements are not a replacement for your diet, they should supplement your diet. Other than protein shakes, I tend to take creatine monohydrate, beta-alanine (noticed no effect with this one, take it regardless because it's backed by actual research + cheap) and fish oil tablets, in addition to carb dense protein powder of course. I used to take a pre-workout (which is effective, actually) but the current ones on the market are kinda a waste of money imo., so I don't take one now. Supplements are a good idea, not everyone needs them but they do help.
I'm glad to see we share views on supplements, in the sense that you stick with those that have research backing them up. There's too much crap on the market which supposedly has magical powers. I didn't get any more into that stuff besides what you mention. I had to switch out my pre-workout once though, because it was messing with my head.
Yeah, some people have a crap diet and just use supplements and think it's working - like hell it is lol. I don't try all that crap on the market. The biggest scam which I think is also highly endorsed and advertised are BCAAs tbh. More than that, there's stuff companies market the hell out of with 0 research behind it. I take stuff with research behind it, I'm not gonna waste my money on crap. I'd rather make sure my diet is solid. PWOs have less of an effect on me now. idk if you remember Jack3d...http://www.dailymail.co.uk/health/a...ment-banned-Britain-fears-lethal-effects.html - that was meant to be pretty damn good but it got banned because, yeah, a few people died from it. General PWOs have limited effect on me and are too expensive. I stopped using them, but everything else I mentioned I still take. Most recently started taking omega 3 fish oils for joints and it's probably one of the most underrated supplements. It supported stronger yet looser joints removing discomfort in certain workouts, but additionally it's good for health in general. It's also quite cheap. PWOs contain lots of chemicals and other stuff to try and give you energy and a pump feeling, they can often mess with your head ;p
Yes finally a gym thread! I'm on the see food diet! I see food and I eat it This is my life goal. To be as fit as him!
BCAA is fine but often too expensive. There are quite a few cheap brands with little to no difference in terms of quality and effect compared to more expensive brands. The last one I tried was Xtend from Scivation which had a great taste but was a little too expensive.
Hit some new goals recently: Bench: Working up to 5x5 of 80KG Squats: Going for 115KG tomorrow for 3 sets Deadlift: 120kg - Working on holding longer at the top AKA pause reps
Hello. I am here to resurrect this thread so that more people can share their experience. I will now be posting my 6 day routine and 1RM stats at the end. Note : This is my summer routine that I use for cutting and losing weight while still maintaining strength. Criticism is appreciated since I have only been properly lifting for a year now ( Following set routines etc. ) Spoiler: Routine Spoiler: Monday Bench Press 10 x 40 KG 10 x 50 KG 10 x 60 KG 10 x 70 KG Slow Singles time 1 x 80 x 3 Overhead Press 10 x 40 KG 5 x 50 KG 3 x 55 KG 1 x 60 KG (with belt) Lateral Raises 10 x 4 KG 10 x 6 KG 10 x 8 KG 10 x 10 KG Triceps Rope Push down 10 x 40 KG 10 x 45 KG 10 x 50 KG Training time : 1h:30m, max 40 seconds pause. Spoiler: Tuesday Dead-lift 10 x 60 KG 10 x 80 KG 5 x 100 KG 3 x 120 KG Sumo Dead-lift 10 x 60 KG 10 x 80 KG 10 x 60 KG Hammer Curls 12 x 14 KG 10 x 16 KG 8 x 18 KG 5 x 20 KG Weighted Rows AM-RAP x 50 KG 10 x 60 KG 10 x 70 KG 3 x 80 KG 50% speed. Training time : 1h:45m, 1m pause. Spoiler: Wednesday Close Grip Bench 10 x 50 KG 5 x 60 KG 20 x 40 KG 10 x 40 KG with 3 s pause. Push Press with Belt 10 x 40 KG 10 x 50 KG 5 x 60 KG AM-RAP x 70 KG Skull-crushers 10 x 30 KG 10 x 30 KG AM-RAP X 20 KG Incline Bench 10 x 40 KG 5 X 50 KG AM-RAP x 60 KG Training time : 1h:30m, 40s pause. Spoiler: Thursday ATG Squat 10 x 50KG 10 x 60 KG 5 x 70 KG 3 x 80 KG AM-RAP x 90 KG Calve Raises 10 x 70 KG 10 x 70 KG 10 x 70 KG Dumbbell Shrugs 12 x 22 KG 10 x 26 KG 8 x 30 KG AM-RAP without chicken neck x 32 KG Sumo Dead-lift 10 x 60 KG 10 x 80 KG 10 x 60 KG Training time : 1h:45m, 1m pause. Spoiler: Friday Decline Bench Press 10 x 40 KG 5 x 50 KG AM-RAP x 60 KG Dips 10 x body weight 5 x 5 KG added 10 x body weight Cable Chest Flies 10 x 25 KG 10 x 30 KG 8 x 35 KG Lateral Raises 10 x 4 KG 10 x 6 KG 10 x 8 KG 10 x 10 KG Training time : 1h, 30s pause. Spoiler: Saturday Rowing x 30 min at strong setting Skip Rope x 10 min Scapular Pushups 3x10x3 Curls 10 x 12 KG x repeat until can't do more than 8. Dictionary : AMRAP - As Many Reps As Possible. ATG - Ass To Grass, Deep Squat, way below parallel. Spoiler: 1RM and other stats Dead-lift : 140 KG Bench : 85 KG Squat : 95 KG Over Head Press : 65 KG Note : Most of these were achieved this last winter when I bulked up, since I am cutting now, the numbers fell since I do not train for 1RM anymore and probably wont until the coming fall. Current Body Stats : Height : 5'8 cc 173 cm Weight : 77 KG, plan is to come down to 70 by the end of the summer. Body-fat : 18%-22% Calorie Intake : Currently cutting at 2000 calories per day. Mostly protein, low carbs intake and median fat intake. Not keto but similar to it.