Well, depends on what your goals are, lol.
1 Like
Typing out the entire workout program would take too long, but here’s some more info:
*30min Cardio every day after weights, except legs on Wednesday, when I try to do cardio later in the afternoon instead
MON - Push A
Shoulders
Chest
Tris
TUE - Push B
Back
Biceps
WED - Legs
Quads
Hams
Calves
THU - Push B
Shoulders
Chest
Tris
FRI - Pull B
Back
Biceps
The “B” days have some different exercises, set and rep schemes than A, they’re intense but not quite as intense or high volume as A.
Lifting session takes 60-70 minutes to complete, usually 8-9 exercises, each with an average of 3-4 working sets, but sometimes it’s just 2 working sets with finishers like rest-pause or drop set.
Typically the last set of each exercise is going to be some sort of finisher, like a rest-pause or drop set, but always going to failure. All others are 1-2 reps in the tank.
I’m attaching screen shots of today’s workout taken directly from the app my coach uses, you’ll see my sets, reps and numbers, what you can’t see in the screen shot is which are failure/drop sets etc., but again the last set is always to failure with some kind of high intensity finisher. The sets all have rep ranges like 12-15, 10-12, or 8-10.
Definitely WAY higher volume than I’ve been doing. Truthfully the past couple years I’ve still been in the gym 5 days a week but it’s been clocking in and clocking out, last month I hired a coach for a new training plan because I’m turning 40 in a few months (crazy) and I really want to push again and have new goals in the gym. I am very happy with my health, God has blessed me big time, but I want to come into the next decade bigger and stronger than ever. Recovery is going well as long as I get enough sleep and food, weight gain has been exactly a pound a week over the last 3.5 weeks. Strength is going up for sure.
Here’s my nutrition plan, columns are fats, carbs and protein. since we started this plan we have upped carbs to roughly 300g per day, I train fasted and also have a pre-workout drink with 25g cycling dextrin:
Pic from today’s session:
11 Likes
Get outta here with your spreadsheet muscles, this is BRO SCIENCE! Nah this looks awesome and I’m glad you’re feeling the drive and momentum. 'Tis truly a hobby with inexhaustible rewards.
2 Likes
Kind of a practical spin on “success leaves clues” or “goals drive behaviors”. I like it.
1 Like
Another observation from my experience dieting–if you have a weekly cheat meal or cheat day, the total calories you consume literally don’t matter and are basically free IFF the other 6 days you are competely dialed in.
Take 2 cases.
- I eat 2k cal for 6 days and then 7k calories on a cheat day for a weekly average of ~2860.
- I eat 2600 cal a day with no cheat.
I will 10/10 times rapidly cut in scenario 1 and only maintain in scenario 2 even though it’s less overall calories.
My rationale is that the body sees the 6 days of calorie deficit as the norm and rejects any extra calories and the cheat day as like “whoa that was weird… let’s just produce a few more BMs tomorrow and get back on track.”
2 Likes
Tim Ferris created (or promoted, can’t remember) the Slow Carb Diet. He said what you said: if you stuck to the plan Sun-Fri, you could go completely bonkers on “Faturday.” I tried it–and could gain 15 lbs of water and glycogen Sat–Sun, but by the following Thursday, I’d be back down to new lows.
Based on your comments in another thread, and feeling weak and worn out all last week, I’m trying my hand at eating way over maintenance (+800cals as of right now ) today. I guess I’ll see how this bit of bro science works out–I’m sure hoping it does because dieting sucks.
2 Likes
Honestly, I wouldn’t even limit yourself to +800. Just stop counting for a day and don’t make yourself sick.
1 Like
Tim Ferris is an idiot.
1 Like
Had… XL pizza, 8 tacos, 2 egg rolls, an Oreo blizzard.
1 Like
Hormonal responses, mechanisms… individual. I’d blow up on fluid retention for a day or 2 then back to baseline but the mental anguish is worse !
lol
I’ll give him credit for being a great salesman but I don’t think he came up with any ideas on his own
He wrote an article here, but it was just a bullet-point list of shitty products that made no sense.
1 Like
Just to rant, my distaste for Tim Ferris is that his approach is like a parasite.
Want to get free parking when you travel? Taking a parking spot on the street and paying the tickets is cheaper. True, but you’re taking a parking spot from someone else who could use it.
Have an unloaded gun in your checked in luggage luggage to make it treated extra special? Make all the airport workers day harder.
It’s just selfish self-congratulatory bullshit.
2 Likes
This is goes way back… the total weight you can dip with ( body weight plus additional weight ) for 5 reps should allow you to Bench a 1Rm of the same amount.
1 Like
What 
I’ve never done this and I absolutely hate unanswered questions.
1 Like
Hmm my 5RM dip is same as my 3RM on bench. What does that mean?
Ok, so I decided to test this. My bw+ on dips is about 60 lbs behind my bench. I got work to do.
This was a good one.
Any discrepancies should be forwarded to this author .
1 Like