Was just writing down tomorrows’ session when I noticed that I’ve already done that workout… I got to start keeping off what week and what workout it is that I should be doing.
Thanks, it’s solid program but I wish it had another training day in there somewhere like WSFSB. On off days I feel like I could be doing something more especially with all those carbs, I could always do some roadwork on my off days I guess.
The hardest parts right now for me are getting in 400+ grams of carbs in from clean sources, and not eating after 6pm. Other than that I’m good to go, will weigh myself tomorrow!
[quote]SickDevildog wrote:
Thanks, it’s solid program but I wish it had another training day in there somewhere like WSFSB. On off days I feel like I could be doing something more especially with all those carbs, I could always do some roadwork on my off days I guess.
The hardest parts right now for me are getting in 400+ grams of carbs in from clean sources, and not eating after 6pm. Other than that I’m good to go, will weigh myself tomorrow![/quote]
Is it 2 upper and 1 lower? Why not add a day of sprints in? Maybe run some ladders. That’ll definitely put those carbs to use, haha.
Ya it’s 2 Upper 1 Lower, there’s a plyometrics class starting after new years I’ll be doing that on off days, and probably add some kind of sprints and or/gpp to this whole shebang.
Bench (friend asked me to spot him, so I did 3 quick sets with him)
3x10x185
A1 Ham Ball Curls
A2 Spread Eagle Situps
3x15xBW
3x15x25
Alternating Fwd Lunges
2x45s
A friends friend is starting a plyo class first of the year and he asked me to join him so he knows what it’s like to have someone in the class with him. We did a bunch of burpees, box jumps, lateral jumps, mnt climbers and mnt jumpers for 30 minutes.
I still gotta take in over 150grams of carbs today and it’s already going on 7 o’ clock fuck! I’ve been drinking soda ate 6 slices of wheat bread and been chomping down on white rice and whole wheat pasta all day and it still ain’t enough.
diet was on point today: turkey breast, chicken drumsticks (that’s where the fat came from), 2 cups of longgrain brown rice, pita bread, an eggwhite, and 6 of scoops whey. I still feel really energized, this is motivating stuff.
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hi brah, ive just started this workout and its amazing. just wanted to know how come you do all these sets for bench? isnt it just 3 working sets and going to faliure on the last set?
Didn’t read anything about going to failure on the last set. I’ve always lifted like this on ME days, I don’t see any reason to change it. 3 working sets seems like it’s too low volume to me.
It looks to me like you’re trying to change body comp while gaining strength right? I know you’re getting a lot of info - some of it conflicting - but as someone who’s trying to get lean I don’t see the need to keep carbs that high, and there’s definitely no need for coke. I’d really look into carb cyling man. That shit works wonders.
That’s an interesting and informative article, but I never got that scientific with it. I always just did [and am about to start doing again] watch what was on the plate. Always have staples of your diet. For me it’s eggs, salmon, rotiserrie chicken, potatoes, rice, oatmeal, a wide variety of veggies, protein powder and natty pb and powdered gatorade [with protein powder] after I lift.
On workout days I’d keep the starches in and on off days I’d limit them to the morning and sometimes up to my 3rd meal, and obviously no gatorade. Made sure I got in at least 4 meals a day spaced about every 3 hours. It’s been awhile since I’ve been that “disciplined”, but you can check my profile for the physical changes I made. I stayed about the same weight, dropped a good 3-4% bf and gained strength all in about 2 months. The shit works man.
EDIT: I added this earlier but it was erased for some reason? I used to alternate between solid meals and homeamade shakes which were 2 scoops protein, 1/2 cup oats, 1 cup milk, 1 banana, spoonful natty pb. On my “off” days those might be my only carbs other than the veggies.
I’ve just recently started doing this again and am already noticing a difference. Not that my results were super awesome or I’m some physical specimen and you should do it too, just another idea bro.
[quote]WhiteFlash wrote:
That’s an interesting and informative article, but I never got that scientific with it. I always just did [and am about to start doing again] watch what was on the plate. Always have staples of your diet. For me it’s eggs, salmon, rotiserrie chicken, potatoes, rice, oatmeal, a wide variety of veggies, protein powder and natty pb and powdered gatorade [with protein powder] after I lift.
On workout days I’d keep the starches in and on off days I’d limit them to the morning and sometimes up to my 3rd meal, and obviously no gatorade. Made sure I got in at least 4 meals a day spaced about every 3 hours. It’s been awhile since I’ve been that “disciplined”, but you can check my profile for the physical changes I made. I stayed about the same weight, dropped a good 3-4% bf and gained strength all in about 2 months. The shit works man.
EDIT: I added this earlier but it was erased for some reason? I used to alternate between solid meals and homeamade shakes which were 2 scoops protein, 1/2 cup oats, 1 cup milk, 1 banana, spoonful natty pb. On my “off” days those might be my only carbs other than the veggies.
I’ve just recently started doing this again and am already noticing a difference. Not that my results were super awesome or I’m some physical specimen and you should do it too, just another idea bro.[/quote]
I’m almost broke till the 26th so I can’t really be picky about where I get my macros from atm, but once I get paid I’ll definetly do the “4 meals 2 shakes+carbs a day” thing.
Lifted with a friend today (yes again)
Did all kinds of stuff from Hammer strength presses to preacher curls, about 20 exercises all together with low weight (for me) and high reps.