There was a guy at my gym who could front lever and bicep curl himself.
What a bastard, working really hard to achieve the impressive things he wanted to achieve. The nerve of it.
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The guy did have 18in arms…at 5ft8…
That’s nothing. My arms are at least 20 inches long.
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The perils of being a small woman, I suppose.
I’m not sure if this would fall under the category of fitness-related links that are no bueno here. as per @Chris_Colucci. However, I have seen several TDEE calculators with BF% options so you won’t have to look too hard to find one.
The issue there would be figuring out body fat percentages. I don’t have any current pictures of me with a shoe.
Tempo hypertrophy - week 3 day 3
Deadlift
220 x 6 x 2
Tempo deadlift - 3s to knees
167.5 x 6 x 5
Leg extension
66 x 10 x 4
This was much much harder than it should have been. Back didn’t feel great so really had to focus on controlling my pelvic tilt to get any reps on.
CrossFit itch is getting serious, emailed the local CrossFit gym and getting prices and a tour organised.
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Tempo hypertrophy - week 3 day 4
Close Grip Bench
105 x 6 x 6
Seal row
70 x 10 x 3
Pull-down
80 x 10 x 3
Push Press
70 x 10 x 3
Hammer curl
20 x 10 x 3
CrossFit Week 1 day 1
2 round of 12 minutes
1km Row (4mins)
Remaining time AMRAP (4)
Clean 5 x 50kg
Burpees x 5
DB push Press 7 x 22.5kg
Second round match round 1.
This was just horrible. @anna_5588 why do you do this stuff willingly?
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I don’t. As I’ve said before, I’m too lazy for crossfit 
I’d skip that one because of the row
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CrossFit Week 1 day 2
Snatch
40 x 3
45 x 3 x 2
50 x 2 x 3
55 x 1 x 2
60 x 1 x 4
This was supposed to go from 65% to 85%. Clearly the math doesn’t work here but I had no idea what my max was, so I guessed 60 and ended up adding 5kg per increment instead of 2.5 
. Seemed to end in a good place, so 60 is probably something around 85% of what I can snatch with reasonable technique.
7 mins AMRAP (8)
Power Clean 45kg x 3
Skipping rope x 70 rounds.
This was a lot more fun than cardio day.
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If it wasn’t CrossFit and specifically scheduled, and with someone watching to keep me honest, I would skip all of it. I simply cannot self schedule conditioning.
TBH, I don’t know if I would have had the mental toughness to do the 2nd round
the fact that I’ve never puked after a workout probably says something…
You just pace yourself, you’re supposed to do the first round at an intensity that means you can match it second time.
If I was sprinting the circuit I could probably have done the row in 3/3:30, or done 6 rounds of the amrap, but then I couldn’t have done the second round either.
I don’t think puking is a sign you’re doing anything righ
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In crossfit ur barf is scored too
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Big bro pinky I’m looking to mini cut a bit and become a leaner tighter pig. I think just cleaning up the diet from eat everything in sight will go a ways. I recall that u have some carb cycling experience. How would u recommend structuring that around training days?
Taken out of context, do you think this will be the accepted slang for taking a shit in 20 years? I hope so.
From what I understand, High carb day on leg day, moderate carb on upper body days, and little to no carbs on cardio/conditioning days. Perhaps there are better ways to do it, Pinky’s leaner and stronger than me so whatever he says probably works better
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Guinea pigs shit a lot to be fair.
I’m running squat/bench deadlift/bench alternating so hi/lo carbs kinda makes sense
So the goal is getting your calorie deficit from carb reduction, with minimal impact on gym performance. You want 3 ‘low’ days per week, and you’ll want to put these on rest days or your lowest volume and intensity sessions, either small amounts per meal, or save them for final meal of the day for good sleep and satiation. You want 2-3 medium days, basically the low day with an extra 50-100g of carbs around the workout, if you’re already saving your carbs on low days for the evening then most of these pre workout. Then 1-2 high days. These arent cheat days, just another 50-100g of carbs around your big sessions.
You still want to be in an overall weekly calorie deficit. For a slow cut your med days might be just under maintenance, with your low days more than offsetting your high days. For a recomp you might do 2 high, 2 med, 3 low, so basically no deficit. For a harder cut 1 high 3 med 3 low, with med days also being a small deficit and ‘high’ basically being maintenance or just above.
For me this might look like
low 187.5 / 100 / 50 p/c/f - 1600 cals
med 187.5 / 200 / 50 - 2000 cals
high 187.5 / 300 / 50 - 2400 cals.
Average 1,885 per day for a ~ 365 - 500 / day deficit. Rough figures but a theoretical 5-7lb loss over 8 weeks.
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For a recomp your strategy might be plan macros for a maintenance day, make that medium, subtract 100-150 carbs for your low days, and 100 for your high day.
For a more aggressive cut set that maintenance as high day, subtract 100c for med day, subtract 200c for low day.
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