But you do not have to eat shitty food. I will stand by that time and time again. Dirty bulks are unnecessary and counterproductive to anyone who has their health in mind.
Big fella. Wat is height?
6’3, maybe more. I was 225-230 when I first came on here. At 195-200 I’m pretty lean, fairly visible abs, etc.
How I make height gains pls.
Take deca until your dick stops working, the inches you lose there will go to your femurs. It’s science.
2 Likes
Worth. Thanks
1 Like
This is my problem too, that’s why I’m taking it slow. Otherwise, I know it’s just gonna be belly fat
Glad my goal is just a measly lean 165. Lol. Genetics can be a bitch at times haha
Don’t worry, I’ve read enough threads that I don’t even want to think about bulking lol
How tall are you?
5’9 or 5’9 and a half at most. somewhere there
Manlet jealously
2 Likes
@Voxel didn’t want to clutter up activityguy’s log. Actually, a major reason why I advocate keeping the hamstrings flexible comes from a previous injury and personal experience. I had a very distinct lower back injury before somewhere in my SI joint area. Don’t know the exact diagnosis since I didn’t know any better then, but the rehab medicine doctor prescribed me core strengthening and hamstring strengthening and stretching. I had let my hamstrings become very tight and weak at the time. Hamstring, glute, and low back strengthening and stretching addressed it. These days, if I neglect static stretches after gym or games, I feel it again after a few weeks. Exact same experience for my teammate. Again, it’s not for all, but it’s a viable option
1 Like
2 February 2020
C3W1D1
Squat 72.5 x 5, 82.5 x 5, 97.5 x 8
Was supposed to squat 95kg, misloaded a 5kg plate on the left side instead of a 2.5kg 
RPE 8.5? Didn’t push it because I wasn’t confident with the safeties. It was a different rack
Bench 45kg x 5, 50kg x 5, 55kg x 7
Don’t know what happened here. I was sure I had that 8th rep, but I think I lost concentration and overtucked the 8th rep. Also, sleep was really shit last night, and only had a sandwich before going. Oh well. I’ll do better next time
NG pull-ups 5, 4, 3, 3, 2, 2 (19)
New cycle so supposed to add 3 reps to goal (21). Really just felt like shit at this point
Pec dec flyes 110lbs x 10 ss with one armed seated rows 4 plates on stack; 3 rounds
17:25 band warm ups
17:28 broad jumps, finished 17:33
17:36 squat warm up bar
17:46 1st set squats (had to set up elsewhere, someone was using the usual rack)
18:05 top set squats done
18:12 bench warm up bar
18:26 bench top set
18:35 pull-ups, finished 18:46
18:49 pec dec flyes ss with one arm seated rows, finihsed 18:55
18:57 stretching
@flappinit, @jackolee, @Frank_C, @mortdk this is my breakdown with time for a squat and bench day. I usually do a seated 1 legged leg press, bench FSL 3 x 5, and maybe 1 more back movement…so yeah, around 2 hours usually. Just didn’t feel so good today so cut some stuff out
4 Likes
If you’re ok with your sessions then don’t worry. If you’re wanting to shave some time then here’s where you start. It took 10 minutes to get from the bar to you first working set of 72.5 kg. Nine minutes for three sets of squats is probably close to what a lot of people do, but not me. 60-90 seconds and I’m under the bar again.
If you care to speed up then set a timer. If you want to rest for two minutes between sets then set it for 1:45. Once it beeps then get to work.
2 Likes
Oh there are two bars in the gym. One is in the squat rack, the second one is on the incline/decline bench. I warmed up with the one on the incline, took some time figuring out if the person was just starting or would take long, and then figured I’d be better off setting up on that monkey bar playground thing. That’s why it kinda took long. But yeah, sometimes, there are minutes like those that are unavoidable, plus the rare little chit-chat with some of the regular gym members.
Bar to warm up weights I usually don’t take a breather as much as possible. Putting on the plates and time getting under the bar are the rest periods. For the 1st and 2nd working sets, yeah I guess I could rest a little shorter since the reps are fixed anyway, and weights not yet that heavy, I’ll just not sacrifice rest time before the top set (3rd working set)
Precisely… I always set my timer for 15 seconds less than the desired rest. That allows for time to get set under the weight.
The timer is always helpful. Another approach would be if you don’t want to be timing everything just have a goal as to total time allowed. If you want to knock it out in an hour and you have four lifts to get done just mentally give yourself 15 minutes for each exercise. I typically hit right around an hour and usually do 8 lifts for three sets each. If I spread that out it is basically 24 sets. 24 sets at 60 seconds each is 24 minutes under the weights which leaves 36 minutes of rest. About 90 seconds per lift.
2 Likes
Why did I realize this just now lol. Mind blown! Thanks, gents!
5 Likes
Same here
2 Likes
I count my breathes (breaths?) to monitor rest between sets. 12 is short rest, 20 is resting all day.
2 Likes
Ur on dr time bro. That stuff is worth a lot. Ur sessions will stretch as u get stronger and hit more warm ups too
1 Like