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#1941 |
Forum User
Join Date: Feb 2008
Age: 36
Posts: 611
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#1942 |
U mirin'?
![]() Join Date: Jun 2007
Location: Fitness Thread
Age: 35
Posts: 4,262
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![]() ^ U fawkin' joooooooooocy!
In other news, did some deficit DLs last night. After all the warm-ups, pulled 405x3 and 4 sets of 435x3. No belt, but used straps for the 435 lbs ![]()
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- Retired Stepman - I lift things up and put them down |
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#1943 | |
༼ ͡◉ل͜ ͡◉༽ 👌
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EDIT: Repost from a few pages back. This is an example of a pretty solid split. Monday Skwat - 5/3/1 Stiff Leg / RDL / Goodmorning - 3x10 Abs - 3x10 Supersetted with Unilateral (Step ups, walking lunges, etc) - 3x10 Tuesday Flat Bench - 5/3/1 Incline Bench - 5x10 Pulldowns - 5x10 Dumbbell Row - 5x10 Triceps - 3x10 Thursday Deadlift - 5/3/1 Front Squat - 3x8 Abs - 3x10 Supersetted with Back Raise - 3x10 Friday Overhead Press - 5/3/1 Dips / Close Grip Bench - 5x10 Horizontal Pull - 5x10 Upper back - 5x10 Bicepticons - 3x10 On lower days, you would do Agile 8 before you start lifting. Here's a link to Agile 8. http://www.defrancostraining.com/ask..._08-10-03.html 5/3/1 works like this Find your maxes for all the lifts in the program that are listed 5/3/1 Your training max is 90% of your max You base these percentages on your training maxes Week one is your 5's week. 5,5,5+ 65%,75%,85% 3's week. 3,3,3+ 70%,80%,90% 5/3/1+ 75%, 85%,95% Lower body lifts progress by 10lbs per 5/3/1 cycle, upper body lifts progress by 5lbs When you plateau in strength, you deload. Percentiles aren't written in stone, and can be modified to suit your goals. Reading the books is incredibly beneficial.
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![]() Last edited by SCWolf; 09-29-2013 at 01:08 AM.. |
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#1944 |
Forum User
Join Date: Feb 2008
Age: 36
Posts: 611
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#1945 |
U mirin'?
![]() Join Date: Jun 2007
Location: Fitness Thread
Age: 35
Posts: 4,262
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My height/weight, but lean as fuuuuuuark! When will it be my turn?
![]() In other news, I started up Sheiko #29 today. Should be a fun month ahead ![]() Flat Bench: Set 1: 150lbsx5 Set 2: 180lbsx4 Set 3: 180lbsx4 Set 4: 210lbsx3 Set 5: 210lbsx3 Set 6: 225lbsx3 Set 7: 225lbsx3 Set 8: 225lbsx3 Set 9: 225lbsx3 Set 10: 225lbsx3 Squat: Set 1: 185lbsx5 Set 2: 225lbsx5 Set 3: 225lbsx5 Set 4: 265lbsx5 Set 5: 265lbsx5 Set 6: 265lbsx5 Set 7: 265lbsx5 Set 8: 265lbsx5 Bench Press: Set 1: 150lbsx5 Set 2: 180lbsx5 Set 3: 210lbsx4 Set 4: 210lbsx4 Set 5: 210lbsx4 Set 6: 210lbsx4 DB Flyes: Set 1: 45lbsx10 Set 2: 45lbsx10 Set 3: 45lbsx10 Set 4: 45lbsx10 Set 5: 45lbsx10 Good Morning (Standing) - First time doing these, so wasn't too sure of form...will have to study it a bit Set 1: 135lbsx5 Set 2: 135lbsx5 Set 3: 135lbsx5 Set 4: 135lbsx5 Set 5: 135lbsx5
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- Retired Stepman - I lift things up and put them down |
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#1946 |
x'); DROP TABLE FFR;--
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Posts: 6,332
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![]() Purely a question of curiosity: What time do you guys have work / when and how long do you work out / how much time do you devote to cooking / sleeping / etc? Just want to see how most of you guys lay out your days.
Last edited by Reincarnate; 10-3-2013 at 09:28 AM.. |
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#1947 |
FFR Simfile Author
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![]() 7:00-5:30 WORK
5:30 -6:30 WORKOUT 6:30-7:00 REST 7-8 EAT (includes cooking) 8-9 Watch some shit/play a game 9-10 Study/planning for the next day 10-11 Eat again, do something fun (attempt to initiate coitus, if it fails then usually a video game or a tv show) 11-6:30 SLEEP If I am not working out that day, that time is used to do one of the following: Shopping, Tennis, Chores ;(
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#1948 |
x'); DROP TABLE FFR;--
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Posts: 6,332
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![]() What do you normally do during lunch hour?
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#1949 |
FFR Simfile Author
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![]() Eat my lunch
![]() I usually get 30-40 minutes. I always pack my own lunch. It's usually left overs from supper the night before OR something I threw together in the morning. 10 minutes to eat (usually chicken and rice, or ribs and rice, turkey and rice or fruit with a protein bar and a yogurt if I don't have left overs). Then I play table tennis with the other guys unless I have work to do in which case I do that.
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#1950 |
x'); DROP TABLE FFR;--
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Posts: 6,332
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![]() Unless my memory's off here I thought you were doing IF or something (so I was curious if you just didn't eat, period, until dinner hours) -- anyhow, thanks for the details!
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#1951 | |
FFR Simfile Author
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I employ IF sometimes during my cut but it's extremely hard to do when I'm going long hours like I am currently. It's not bad when I'm not busy, but if I'm busy I *need* to eat a decent lunch or I'll suffer big time in the afternoon with patients ![]() I did it last year near the end of my cut to help me get to my absolute leanest and god damn I felt like shit haha
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#1952 |
Forum User
Join Date: Feb 2008
Age: 36
Posts: 611
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![]() I need to start prepping meals longer than the day before.
Usually hit the gym around 11, then I go to work around 3-5, then do my cooking for the next day. |
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#1953 | |
༼ ͡◉ل͜ ͡◉༽ 👌
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Shower Cook Work at 4:00PM Eat at 4:30PM Shake at 7:00PM Gym at 9:00PM Home at 10:20PM Eat/Cook at 11:00PM Shake at 1:00AM Bed at 4:00AM Rinse and repeat. I work 4-9 3 days a week, 1-9/10-5:30 twice a week. On a different note, here are my current stats 1.Weight: 150lbs (been hovering here for a while, still making strength gains though. I feel as though I've dropped a lot of water this year as opposed to last year, as I no longer use creatine.) 2. Height 5'9'' 3. Bench ORM = 225lbs 4. Front Squat ORM = 260lbs That's about all I have for stats because I don't standing OHP, Back Squat or Deadlift (Unfortunately). My ORM on the Deadlift back when I actually did train it (I would have been 140-ish lbs) was 315lbs.
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#1954 |
Don't forget me
![]() Join Date: Jan 2007
Location: USA
Age: 31
Posts: 6,491
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![]() you work for 30 minutes?
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#1955 |
༼ ͡◉ل͜ ͡◉༽ 👌
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#1956 |
༼ ͡◉ل͜ ͡◉༽ 👌
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#1957 |
Don't forget me
![]() Join Date: Jan 2007
Location: USA
Age: 31
Posts: 6,491
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![]() looking thick
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#1958 |
༼ ͡◉ل͜ ͡◉༽ 👌
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![]() A close friend of mine, cutting down for his men's physique show. He's natural.
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#1959 | ||
FFR Player
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![]() mirin
hard like my dick
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#1960 | ||
FFR Player
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