My knees are telling me that your assessment is accurate.
2 Likes
Wanted to try something different but I’m not sure that I’ll stick to it. Its just quick sessions that give me time for cardio after.
Phil Hernon Push/Pull
Pull Week 1
Ab Rollouts, 1xFail
10x knees
Hammer Curls, 1s Rest-Pause
17x50e
5,2,1x40ea
CG Lat Pulldown, 1s Rest-Pause
16,2,1x160
T-Bar Rows, 1s Rest-Pause
10,1x135
(I’ve always sucked at these)
Rack Pulls, 1x5-10
5x545
Bad Girls, 1s Rest-Pause
12,4,2,1x140
Cardio
10mins Treadmill AHR 140
10mins Stationary Bike AHR 137
10mins Sauna
Not convinced this is going to cut it, but I’ll give it time.
2 Likes
Its been about 6 weeks since last picture.
Tbh i don’t see much difference, which doesn’t surprise me. I know where i was slacking.
3 Likes
I don’t even know what to call this, but i liked it.
Push
Ab Rollouts, 1xFail
CG DB Bench Press, 1x Rest-Pause
15x90ea
4x90ea
0x90ea
*need to replace this
DB Side Lateral Partials, 2x Rest-Pause
31x35
15x35
7x35
27x25
15x25
13x25
Conv. Inc Machine Press, 1x Rest-Pause
17x315
6x315
3x315
Rear Delt Flye, 2xFail (Kroc Style)
26x45ea
Quad Ext, 2x Rest-Pause
17x200
8x200
5x200
15x150
7x150
6x150
Cable Flye, 2xFail
27x45
12x45
Quads cramped so bad after Quad Ext i almost dropped. Twice.
Shoulders were much happier with this.
5 Likes
Pull Week 1
Ab Rollouts, 1x Fail
18
Hammer Curls, 1x Rest-Pause
13,6,4x50ea
Rack Pulls, 1x Fail
7x545
Rear Delt Flyes 1x Fail (Kroc style)
44x40ea
Lat Pulldown, 1x Rest-Pause
16,2,2x210
Cable Row, 1x drop set
7x205
5x175
7x145
10x115
15x85
20x55
*DB Hammer Preacher Curls, 1x Fail
+LISS Cardio, 30 mins
A year of work and too little to show for it, so I will be working with a coach. I thought i was nearing 12% bodyfat; i am not.
Reverse dieting at the moment, body weight is back up to ~210lbs.
4 Likes
How will you source your coach? You seem very knowledgeable and aware of your body and have taken it really far. Just curious what you think you’d get from a coach.
3 Likes
Out of curiosity, how are you measuring this?
1 Like
So that was pretty much my justification for not using a coach the last year, and i made painfully little progress.
The coach I’m using is on another forum and he has coached a number of people up into the stage, as well as “lifestyle” coaching… I’d be a lifestyle client.
The guy is clearly knowledgeable, and likes to teach the ‘why’, which is just as valuable to me as reaching my goals.
1 Like
2 Likes
Don’t fixate on BF percentages. Just worry about the mirror.
Worrying about numbers if a easy way to get discouraged.
Do you like what you see? I think you look great.
1 Like
I don’t really care about what % I’m at or trying to be; the number means nothing. I want to be looking about the same bodyfat level that thibbs is in that picture.
I don’t believe id be able to maintain that leanness, but if i backtrack a bit from that state, I’m hoping fat finds its way back onto my body in a more evenly distributed way.
I like how i look, I’m just not finished yet.
2 Likes
Push/Pull
Push week 2
Ab Rollouts, 1xFail
Did not perform, too sore
Cable Pushdown, 1x Rest-Pause
18x85
10x85
6x85
*Abs were too sore to do more weight
DB Side Lateral Partials, 2x Rest-Pause
29x40
16x40
7x40
24x30
17x30
9x30
Conv. Machine Press, 1x Rest-Pause
21x225
7x225
4x225
Cable Flye, 2xFail
12x42.5ea
10x35ea
Quad Ext, 2x Rest-Pause
Did not perform
+30mins LISS
3 Likes
I got the plan from coach.
Goals
Short Term Goals: 8-10% bodyfat
Long term: Lean bulk bringing up weak points to reach a happy point of maintenance
Training
Weight Training Program:
- Push/Pull/Legs
- Push Days: Target Delts, Upper Chest, Lats, Rhomboids, Hamstrings
- Pull Days
- Legs A/B Days
- Based on the schedule: Monday: Push, Tuesday: Pull, Wednesday: Legs A, Thursday: Legs B, Friday: Rest, Saturday: Push, Sunday: Rest
Rest between sets should be around 90 seconds (ballpark) or 2 min if needed on legs.
Stop 1 rep before “true” failure on all working sets unless noted.
Lifting tempo: 1 second positive and a 2-3 second negative with pause in the STRETCH position.
Push
- Incline DB Press (30° angle): 2 Sets of 10-12
- Incline Machine Press: 2 Sets of 10-12
- Seated Machine Fly: 2 Sets of 10-12
- Cable Flys (Low to High): 2 Sets of 12-15
- Machine Lateral Raises: 2 Sets of 10-12
- WG Standing BB/EZ Bar Upright Row: 2 Sets of 12-15
- Standing Dual Cable Y Raises: 2 Sets of 12-15 w/ 1 Drop Set
- Plate Loaded Dips: 3 Sets of 10-12
- Overhead Rope Ext or Rope Pushdown: 2 Sets of 12-15 w/ 1 Drop Set
Pull
- Single Arm Neutral Grip Cable Pulldown (Elbows tight): 2 Sets of 10-12
- BB Rows or Bent Over Supported T-Bar Row (Elbows Wide): 2 Sets of 10-12
- WG Pronated Pulldown: 2 Sets of 10-12
- Chest Supported Row (Neutral Grip/Elbows in tight for lats): 2 Sets of 10-12
- Machine Pullover or Standing Straight Arm Rope Cable Pullover: 2 Sets of 10-12
- Machine Rear Delts: 3 Sets of 12-15
- Single Arm Dual Cable Bicep Curls (lean forward/elbows back): 3 Sets of 12-15
- Incline DB Curls: 2 Sets of 12-15 w/ 1 Drop Set
- If your left forearm hurts doing supinated curls, alter the angle of your wrist until no pain
Legs A (Quads focus)
- Lying Leg Curls: 2 Sets of 12-15
- Leg Ext: 2 Sets of 12-15
- Hack Squats 3 Sets of 10-12
- Leg Press: 2 Sets of 12-15
- SLDL’s (BB or DB): 3 Sets of 10-12
- DB Reverse Lunges: 2 Sets of 15-20
Legs B (Hamstring focus)
- Belt or Smith Squats: 3 Sets of 10-12
- SLDL’s (BB or DB): 3 Sets of 10-12
- Lying Curls: 2 Sets of 12-15
- Wide and High Leg Press (Ham and Glute Focus): 2 Sets of 15-20
- DB Reverse Lunges: 2 Sets of 15-20
We start on Monday.
11 Likes
Looking forward to following along. 8-10% with huge abs like yours will look insane.
1 Like
Man that look legit. I was kicking the idea around of getting a coach when I get home. Looks like I should.
1 Like
This seems a bit weird to me.
Legs back to back? Saterday push and then monday push?
Personally i would run it like this but maybe the coach has reasoning?
Mon-Push
Tue-Pull
Wed-LegsA
thurs-Push
fri-Rest
sat-LegsB
sun-rest
1 Like
It’s just written weirdly.
Push
Pull
Legs A
Push
Pull
Legs B
1 Like
Just out of curiosity how much sleep are you getting? Isn’t 3am where you live right now?
1 Like
For myself, low sodium and lots of water in the past produced muscle cramps and loss of performance in the gym. I was being coached as well. I get the reasoning for wanting low sodium, it helps to keep the scale steady but I would keep an eye on that.
I’ll go back to lurking. Good luck with your goals.
1 Like
Still getting about 6.5 hours, I’m just on night shift so bed time is like right now 