SAWCE wrote:
I personally like starting with pull-ups before deads, but if you don't do pull-ups, then starting with deads is good. Do you use a mixed grip on your deadlifts? If so, I would avoid doing biceps superset with them since the underhand gripped arm is already at risk of biceps tear when lifting like that. If you do a double-overhand, then superset away.
My qualm with supersetting the rest of your workout with biceps is that your biceps assist in all your pulling back movements, so if they're fatigued between each set, you aren't working your back as hard as possible.
My suggestion if you need to superset for time constraints would be to mix chest and back and superset them. As antagonistic muscle groups working one between the other won't hurt your performance as much as supersetting with an assisting muscle group.
Then just do a bi/tri superset day.
This looks good. I'd add some calves personally, but if you aren't worried about adding size to them then keep doing what you're doing. If you want to add size. Do both standing and seated/donkey(leg press machine) calve raises. Alternate the seated and donkey each week. 3 sets each 15-20 reps.
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Same critique here as for back/bis. You already noticed this on your bench press though.
Other general advice is to do pattern specific warm ups, and save your cardio "warm-up" for after your lift to burn some body fat after lifting.
Don’t really need to burn fat. Cardio speed and endurance are important to me so I put that at the start so I can give it more, rather than at the end when I’m gassed.
Here was my thinking on the superset pairings. I want to make sure I bench and deadlift every week and I like to hit those compound lifts first so I can give as much as I can to them. I felt like if I did a chest/back day then no matter what I would have done at least one exercise for that muscle group before I got to the second big lift, cause if I just did deads then bench, most days that would mean I’ve only got enough time left for 1-2 supersets cause I definitely take much longer on the big lifts. One more set and usually a bit more rest in between.
Maybe I can do deads on their own but then superset bench, or something like that. I’ll have to game plan.
Sent from the Beer Depository
Day 1: deads, back/chest supersets (no flat bench)
Day 2: shoulders
Day 3: legs
Day 4: off
Day 5: bench, bi/tri supersets
Day 6: off/running
Day 7: off
Could something like that work? Three full days should be plenty of time for your chest to recover enough to go give a max effort bench session before some arm works
Calvinball wrote: ↑Thu Mar 08, 2018 8:22 pm
Don’t really need to burn fat. Cardio speed and endurance are important to me so I put that at the start so I can give it more, rather than at the end when I’m gassed.
Here was my thinking on the superset pairings. I want to make sure I bench and deadlift every week and I like to hit those compound lifts first so I can give as much as I can to them. I felt like if I did a chest/back day then no matter what I would have done at least one exercise for that muscle group before I got to the second big lift, cause if I just did deads then bench, most days that would mean I’ve only got enough time left for 1-2 supersets cause I definitely take much longer on the big lifts. One more set and usually a bit more rest in between.
Maybe I can do deads on their own but then superset bench, or something like that. I’ll have to game plan.
Sent from the Beer Depository
Day 1: deads, back/chest supersets (no flat bench)
Day 2: shoulders
Day 3: legs
Day 4: off
Day 5: bench, bi/tri supersets
Day 6: off/running
Day 7: off
Could something like that work? Three full days should be plenty of time for your chest to recover enough to go give a max effort bench session before some arm works
SAWCE wrote:
Day 1: deads, back/chest supersets (no flat bench)
Day 2: shoulders
Day 3: legs
Day 4: off
Day 5: bench, bi/tri supersets
Day 6: off/running
Day 7: off
Could something like that work? Three full days should be plenty of time for your chest to recover enough to go give a max effort bench session before some arm works
Easy enough for everything but the scale. I will check the BX but doubtful. There is no Walmart, Target, or commissary here. Im deployed right meow. Amazon is about my only option if its not on base. Hence why prime takes a week+.
I just want you to know. I will still eat crap one day of the week guaranteed. Pasta friday is the only day with enjoyable food. I am having spaghetti and meatballs every week.
I forgot you're deployed right now. How long are you out there for? If getting a scale is too much of a hassle, just try to make an effort to start grabbing twice as much meat at every meal as you are low, cut back on fats and processed carbs and fill up with veggies instead.
And one cheat day a week is fine. You won't get optimal results, but you can still do some solid work. If pasta is the main draw of that day, then have that meal, but try to keep the rest of the food that day a bit healthier. Also, to minimize the effects of the pasta, load up on meat, and eat all of that off your plate before you start in on the noodles. 1) the meat will fill you up and you'll naturally eat less processed carbs. 2) the protein will slow the digestion of the carbs which will help your insulin response to the carbs and your body wont have to flood out all this insulin to clear the glucose in your bloodstream, which will help you stay more insulin sensitive.
Yeah id have to carry a scale around all day to weight my meals. Which would not only be difficult but also super odd to be sitting in a chow hall of 100 people trying to weight food I get from a cafeteria server.
I can certainly increase protein and cut down carbs/fats. The main draw on pasta day is actually the meatballs. I want all the meat/balls in and around my mouth. The pasta is secondary. I could probably just cut that out 75% of the time.
My food scale never came in the mail. However I have tracked about every meal or snack for the past week or so.
Other than a few slip ups this weekend I don’t think I’m doing terrible. If anyone wants to take a look and give tips. I’m all ears. Btw our chow hall staff are in the middle of transitions. So options kinda suck. Which makes eating clean difficult.
Barnes93cb wrote: ↑Mon Mar 19, 2018 2:26 pm
My food scale never came in the mail. However I have tracked about every meal or snack for the past week or so.
Other than a few slip ups this weekend I don’t think I’m doing terrible. If anyone wants to take a look and give tips. I’m all ears. Btw our chow hall staff are in the middle of transitions. So options kinda suck. Which makes eating clean difficult.
Sure, post it up and I'll look through it and try to offer some constructive criticism.
SAWCE wrote: ↑Mon Mar 19, 2018 2:42 pm
Reviewing.. what did your weight do during this week? Gain weight? Lose weight?
Lost 3lbs but only worked out 2x. Walked a minimum of 4 miles a day. Max about 10miles on the 18th.
Solid start. Few quick tips:
Skip the sausages and eat extra eggs instead.
Next week on pasta days, grab slightly less pasta than you did this week.
If possible, plan to workout on the days you have pasta, and preferably within an hour or two of eating the pasta either before and after.
Simple tweaks like that will add up over time. Try to reduce the amount of pasta each week for an increased caloric deficit as you go. Working out more will dig that deficit deeper too.
Lost 3lbs but only worked out 2x. Walked a minimum of 4 miles a day. Max about 10miles on the 18th.
Solid start. Few quick tips:
Skip the sausages and eat extra eggs instead.
Next week on pasta days, grab slightly less pasta than you did this week.
If possible, plan to workout on the days you have pasta, and preferably within an hour or two of eating the pasta either before and after.
Simple tweaks like that will add up over time. Try to reduce the amount of pasta each week for an increased caloric deficit as you go. Working out more will dig that deficit deeper too.
Cutting out more of the pasta is simple. Working out within 2 hours is impossible due to work schedule.
And the sausage is to make the eggs taste better when I cant get egg whites. The pre scrambled egges are powdered disgustingness. When I can get whites I will skip the sausage.
Ill be working out more in a few days. Just sick at the moment and dont want to spread my germs throughout the gym.
Solid start. Few quick tips:
Skip the sausages and eat extra eggs instead.
Next week on pasta days, grab slightly less pasta than you did this week.
If possible, plan to workout on the days you have pasta, and preferably within an hour or two of eating the pasta either before and after.
Simple tweaks like that will add up over time. Try to reduce the amount of pasta each week for an increased caloric deficit as you go. Working out more will dig that deficit deeper too.
Cutting out more of the pasta is simple. Working out within 2 hours is impossible due to work schedule.
And the sausage is to make the eggs taste better when I cant get egg whites. The pre scrambled egges are powdered disgustingness. When I can get whites I will skip the sausage.
Ill be working out more in a few days. Just sick at the moment and dont want to spread my germs throughout the gym.
Cool man. We’ll just keep finding small changes we can make to help hit your goal. If you post up a log like this every week along with what your weight did that week I can compare them and see what else to suggest to keep you going.
I'd suggest a kettlebell or two like said, or get a cheap used barbell off craigslist and a couple of 10 and 25lb bumper plates, then find some full body complexes to do in your garages. Full body workout in 15-20 minutes is pretty easy with those. You won't build crazy strength, but your conditioning will be insane.
Each of those articles has at least one good barbell complex you can do.. one I especially like the look of for full body is:
•Row: x 8
•Clean: x 8
•Front squat: x 8
•Military press: x 8
•Back squat: x 8
•Good mornings: x 8
HIt a few rounds of that every Monday Wednesday and Friday and you'll be in pretty good shape. Move through the whole thing without setting the bar down, then you get to rest after the last rep of Good mornings. Slowly increase your reps for some progressive overload.
Each of those articles has at least one good barbell complex you can do.. one I especially like the look of for full body is:
•Row: x 8
•Clean: x 8
•Front squat: x 8
•Military press: x 8
•Back squat: x 8
•Good mornings: x 8
HIt a few rounds of that every Monday Wednesday and Friday and you'll be in pretty good shape. Move through the whole thing without setting the bar down, then you get to rest after the last rep of Good mornings. Slowly increase your reps for some progressive overload.
Here you go
so, reading thes it looks like they are a combo cardio/muscle building tool. should I do these as a cardio warm up then hit the heavy weights or vice versa?
so, reading thes it looks like they are a combo cardio/muscle building tool. should I do these as a cardio warm up then hit the heavy weights or vice versa?
It is a combo cardio/muscle building tool, so these would be your lifting. You can do extra steady state cardio at the end if you really want to kill some extra time, but this is going to cover both bases together.
If you're looking for more of a lifting routine, you'll like what I'm sending you.
so, reading thes it looks like they are a combo cardio/muscle building tool. should I do these as a cardio warm up then hit the heavy weights or vice versa?
It is a combo cardio/muscle building tool, so these would be your lifting. You can do extra steady state cardio at the end if you really want to kill some extra time, but this is going to cover both bases together.
If you're looking for more of a lifting routine, you'll like what I'm sending you.
I moved my squat weight up to 265 last Friday. Four sets of 8. Not a lot of weight, but it's killer after having done extensions and curls right before them. I'm gonna really try to grind out all four stes of 10 this week so I can hit that 275 soon.
I moved my squat weight up to 265 last Friday. Four sets of 8. Not a lot of weight, but it's killer after having done extensions and curls right before them. I'm gonna really try to grind out all four stes of 10 this week so I can hit that 275 soon.
265 for 10's is my friend. :massles:
I'm a at 245 for fahves still, but I'm only getting in the gym about once a week right now.
I actually have been doing legs every workout-day for awhile.
I may be fat, but my legs actually look these days. Calves too.
Its just time for me to get serious about dropping some more body fat.
You are putting up some solid #'s IIRC
yea i can squat a few reps at 315 but its honestly my wrists and forarms that limit more reps at that weight. I work with 225-275 depending on the day and how I'm feeling. I also warm up and finish with front squats at a lower weight... warm up with 135 and finish at 165.
seated incline is leg press is at 495 at the moment. IE that level where loading and unloading plates is a pain in the ass.
yea i can squat a few reps at 315 but its honestly my wrists and forarms that limit more reps at that weight. I work with 225-275 depending on the day and how I'm feeling. I also warm up and finish with front squats at a lower weight... warm up with 135 and finish at 165.
seated incline is leg press is at 495 at the moment. IE that level where loading and unloading plates is a pain in the ass.
Wrists and forearms are limiting squats? Can you get a pic of you under the bar?
I forgot you're deployed right now. How long are you out there for? If getting a scale is too much of a hassle, just try to make an effort to start grabbing twice as much meat at every meal as you are low, cut back on fats and processed carbs and fill up with veggies instead.
said, or get a cheap used barbell off craigslist and a couple of 10 and 25lb bumper plates, then find some full body complexes to do in your garages. Full body workout in 15-20 minutes is pretty easy with those. You won't build crazy strength, but your conditioning will be insane.
at 245 for fahves still, but I'm only getting in the gym about once a week right now.