_John_ Member

Changed up my chest routine so did a more “volume” day. 3x10 incline barbell press. Newly reintroduced, so took it fairly easy. Did the last set -20 lbs and with a 2 sec pause at the bottom. 3x12 dips. I’m probably around 20ish for a max if I did a set fresh, and I’m pretty happy with that. I’ve been working around a bad…

Never used the app, but RP is an amazing youtube channel. I would assume if they're building workouts similar to what their workout vids are like (toned down for us mere mortals of course) that it's pretty good.

Pendlay Rows x Standing Pullovers x Neutral Grip Machine rows done in a superset. 2 sets, reps to failure each time on each exercise. Next did warmups on squats followed by one superset of Leg extensions immediately followed by squats until I felt my form about to break. In and out in 30 mins…

Push session. OHP. 1 working set to failure Tried a new variation of flys on my Hoist V4. Did 2x12, 1x failure. Pretty light weight to make sure I felt it properly. Dips 2xFailure (and in a totally reverse problem from what I feel with my lats, dips are almost 100% chest for me. I had been doing these after I pre-exhausted…

@nossmf I'll definitely give that a shot when I do lat pulls/pullups next. @AnnPT77 yeah, I'm definitely thinking of trying to feel the exercises where I want them to target. I under trained my mid back and lats for years in my training. All through HS our workouts were essentially: Bench, Squat, Cleans, OHP/high incline…

Love the multi-use power rack having a smith machine. It was something I didn't push for in mine, but wish I had now.

(background on me..always been an overweight athlete, but got lean in my mid 20's, let it go, got lean again in my 30's, and am about 7 months back into it after a 9 year layoff. I'm a BIG guy for 5'10". Currently 237 lbs, but I get visible abs at like 210-220 lbs. Years of experience strength training) I actually do that…

Back day. All done HIT style with 1 working set Overhand pull-ups Bent over rows Superset of standing cable pullovers+seated cable rows Machine Bicep curls with a drop set at the end. I’ve always had trouble feeling my lats on back, and that superset of pullovers to rows just kills me. Definitely know where they are after…

Had to test my left shoulder today. Been working around it bothering me at the bottom of some pressing movements. first time doing bench in like 3 months (I had been doing a chest press off a machine instead). One working set of each to failure: Barbell Bench Flys One arm cable reverse fly Cable side raise cable front…

agreed on the power rack, adjustable bench, and bumper plates at a minimum. I might get a power rack that has a smith machine and adjustable cords if room allows too. There's a lot out there that pack a lot of stuff in a small footprint.

Quick leg workout for me. 2 warmup sets on squats and then: 1x failure leg extensions then took the 3 steps to my squat rack and then: 1x failure (well, almost, no way I was getting another) backsquat and then immediately: 1x failure body weight squats Then I tried not to puke for 30 mins.

Agreed on 5 rep limit on deads. I have the same mental limit. I also leave more RIR on dead’s than any other heavy compound. I had 20 minutes for a lunch workout. Warmups for each are implied. Did one working set on each: Chin-ups to failure Bent over rows to failure 5x Sumo Dead’s

I like Optimum Nutrition Gold Standard Whey (favorite flavor is vanilla ice cream). It's widely available, mixes with just a spoon (reasonably anyway) and it's good in just milk, or the flavor really blends well with frozen berries if I want it more in a psuedo "ice cream". I use a milk/whey shake post workout or a shake…

2 hours of basketball, about 1:30 of which being full court. Me being me, I have one speed...all out. Felt fine on the court, feel old this morning.

Upper body push day with a little legs thrown in. Been making steady progress doing the 1 working set to failure on each exercise. Standing OHP (1 rep max calculator has me over 200 lbs (225 being my PR on a never again actual 1RM) again on these. Stoked to get that strength back after a 9 year layoff) Chest Cable Flys…

Kiddo is taking reps at QB for his middle school. Ran a route tree for him from left and right side and then we worked on all 3 WR positions on one of the main pass plays they're going to run. He needs to work on his spirals...and that dang game ball is hard as a rock. Ended the day with jammed fingers on each hand.

3000 cals is likely still WAY below your maintenance calories considering the exercise associated with football. 4000-5000 cals/day is probably not out of the question. If gaining is your goal, I'd add something that's not very filling, but a lot of calories to that. Like add 1000 cals of whole milk whey shakes (say 16 oz…

Resistance training may help with the insulin sensitivity as well. If you're not lifting weights, it may also be something to consider.

"high intensity" day. Warm up sets to the one "all out" set are implied. 1x failure bent over row 1x failure palm facing pullups 1x15 (close to failure) leg extensions IMMEDIATELY followed by high bar backsquats to failure. 1x failure good ole set of standing DB cheater curls (ok, first 8 were good anyway). Then the leg…

nuts, jerky, quest bars (in flavors that won't make mess when they get hot), quest protein chips, freeze dried veggies/strawberries, premade protein shakes. All stuff I'd eat on a camping trip along with the campfire cooked fresh fish, pecans, or dewberries I could scrounge where I'm camping (I'm gonna be camping near a…

I'm 42 and I had been doing a 2x a week Push/Pull split (so 4 total workouts with legs thrown in on pull days) and I was getting worn down. I was only doing like 5 exercises (3 sets each, 10-15 rep range) each day with 2-3 compounds per session too. I also was trying to do the workouts M/Tue Thu/Fri. Making gains still,…

For the general public just wanting to look good naked, you don't really ever have to drop to but like 5 reps on an exercise, and even then, doing 10-15 reps on a set to failure is much safer than less. And really the only exercises I do that few reps on are squats and deadlifts at my "advanced" age (I'm 42). And even…

10-12 oz milk, 1-1.5 scoops of whey, and like 3 servings of frozen berries/cherries and it comes out like ice cream from a blender. You don't get a watery taste with the berries as the ice. I use 2% milk, ON Gold Standard Vanilla Ice Cream whey fwiw. Blueberries and strawberries in particular come out tasting great. Frozen…

Chest, shoulders triceps 2x12, 1xfailure on chest press 2x15, 1xfailure chest flys (uppercut variation) Next 3 we’re done on about 15 seconds rest between first and last set: 1x12, 1x failure cable one armed cable reverse fly 1x12, 1x failure cable side raise 1x12, 1x failure front raise 3x failure seated cable…

yeah...um congrats OP? Which way did you want to be headed?

I mean, a George Foreman grill works great on pre-seasoned frozen chicken. Also does pretty good for most fish. You can put frozen fish directly into it pretty easily. I used to cook salmon and tilapia all the time on one. I'd just lightly spread mustard on the filets and add a little pepper to both sides. Crock pot has…

If I had to pick one: Lifting, because if you lift with effort it is cardio, and you're almost always gonna look better doing "only" weights, especially for guys. Of course in the real world, both absolutely have their place.

Woah, blast from the past...

I'm always on the road for work, and yes, I eat out (often "fast" food) virtually every day. There are good choices at most places, just have to make them. (or pony up if you're an American and going to Chic Fil-A).

Push day: Standing OHP 3x15 Machine Chest press with handles on about a 2 foot cord. Done “deficit” style (more ROM than barbell bench) with a 1 sec pause at bottom of the lift. 3x12 Machine skullcrushers 3x15 with a drop set added on the last (dropped 20 lbs each time and did reps until I failed again). Das it.