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Posted: 11/17/2022 10:53:24 PM EDT
[#1]
No peeps, no chug.
Worthless. |
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Posted: 11/17/2022 11:00:35 PM EDT
[#2]
Weak sauce workout.
Go find a farmer that needs some help and just toss hay bales around while chugging a cup of bacon drippings. You'll be a fucking Swolasaurus Rex within 3 months. |
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Posted: 11/17/2022 11:02:54 PM EDT
[#3]
While we got all the gym bros in here. Anyone got tips for shoulders with slight tears in rotator cuffs? I have always done cardio and started doing resistance bands and body weight workouts every other day. Really hard to do anything that lifts my arms above my head due to rotator cuffs. Would like to build some strength around them.
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Posted: 11/17/2022 11:03:15 PM EDT
[#4]
Quote HistoryQuoted: No peeps, no chug. Worthless. Harsh but fair. 
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Posted: 11/17/2022 11:05:20 PM EDT
[#5]
Quote HistoryQuoted: While we got all the gym bros in here. Anyone got tips for shoulders with slight tears in rotator cuffs? I have always done cardio and started doing resistance bands and body weight workouts every other day. Really hard to do anything that lifts my arms above my head due to rotator cuffs. Would like to build some strength around them. I do external rotation bands at home for them and lay on my side and do dumbells for them . Luckily no probs with rotator cuffs, but trying to keep it that way. Just while watching TV or something.  Attached File Attached File |
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Posted: 11/17/2022 11:16:35 PM EDT
[#6]
Quote HistoryQuoted: I know people like it, and maybe I’m unlucky, but the number of in shape runners I’ve known and known of, that drop dead from heart attacks is enough that if it doesn’t hurt, it damn sure doesn’t help. I was also into and around powerlifting into my late 30s and most of the guys who were into that are pretty well clapped out by now in our 40s. I won’t dispute your experience, but I will say cardiovascular training can be more than running… and running only uses two of our four limbs, while other forms of CV training exercise the heart more efficiently as Len Schwartz would argue. Heavy hands, crawling, Jacob’s ladder, cross country skiing, rowing, etc. might be a better choice. Doug Hepburn and Len Schwartz seemed to make it to old age gracefully, all training in moderation (maybe with some variety) might be a wise idea for longevity for most humans… And yes sprints are awesome. |
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Posted: 11/18/2022 11:54:30 AM EDT
[#7]
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Posted: 11/19/2022 12:28:55 PM EDT
[#8]
Yesterday did 50 min elliptical on intervals.
Then hang for 45 seconds on pull up bar for 4 times with breaks (good for shoulders), then bands for rotator cuffs. Then back extensions on that pad you lean against. Heading to gym today to do the workout in the OP. Will do that for a couple weeks then switch it up with some of the info here. |
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Posted: 11/19/2022 4:08:39 PM EDT
[#9]
 Attached File Attached FileRested exactly 90 seconds between sets (which seemed like a long time), according to Garmin watch. Fucking work time versus rest time stat is crazy. |
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Posted: 11/19/2022 4:25:06 PM EDT
[#10]
Quote HistoryQuoted: I had a nice setup at home before and during covid. No stranger to bar. But moved states and didn't take thatstuff. Now at dreaded purple gym. https://www.ar15.com/media/mediaFiles/25665/Screenshot_20221117-190307_Gallery_jpg-2604204.JPG https://www.ar15.com/media/mediaFiles/25665/Screenshot_20221117-185544_Instagram_jpg-2604206.JPG https://www.ar15.com/media/mediaFiles/25665/Screenshot_20221117-185555_Instagram_jpg-2604207.JPG https://www.ar15.com/media/mediaFiles/25665/Screenshot_20221117-184323_Instagram_jpg-2604208.JPG Braj why the purple gym? F that S. You need to be in a judgment rich zone and subject to gymtimidation. Drive another block or two to Midtown. Every weekday around lunch time. $45/mo, no contract. Motivated people and purty ladies to side eye. See you there. |
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Posted: 11/19/2022 4:27:04 PM EDT
[#11]
Quote HistoryQuoted: https://www.ar15.com/media/mediaFiles/25665/Screenshot_20221119-125330_Connect_jpg-2606351.JPG https://www.ar15.com/media/mediaFiles/25665/Screenshot_20221119-125438_Connect_jpg-2606352.JPG Rested exactly 90 seconds between sets (which seemed like a long time), according to Garmin watch. Fucking work time versus rest time stat is crazy. LOL pencil calves. |
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Posted: 11/19/2022 4:33:50 PM EDT
[#12]
Seems cluttered.
My workout this weekend is deadlifts.....just deadlifts. Should take like 30 minutes. |
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Posted: 11/19/2022 4:34:29 PM EDT
[#13]
Quote HistoryQuoted: Braj why the purple gym? F that S. You need to be in a judgment rich zone and subject to gymtimidation. Drive another block or two to Midtown. Every weekday around lunch time. $45/mo, no contract. Motivated people and purty ladies to side eye. See you there. 10 bucks a month at purple. That's a lot of savings. |
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Posted: 11/19/2022 4:44:33 PM EDT
[#14]
Quote HistoryQuoted: 10 bucks a month at purple. That's a lot of savings. You can’t put a price on being a bad ass motherfucker. |
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Posted: 11/19/2022 4:46:07 PM EDT
[#15]
Quote HistoryQuoted: You can’t put a price on being a bad ass motherfucker. I need to build a big Ole shop and rebuild a gym. |
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Posted: 11/19/2022 4:50:22 PM EDT
[#16]
Not wanting to pile on here, especially in a GD lifting thread, so I'll mainly say that from looking at the workout posted in the OP, I have no idea what you're trying to achieve. It just looks like a bunch of crap thrown together without any underlying goal.
Also, those sets of 20 prior to doing sets across are pure junk volume and a waste of time. Assuming your sets across are of sufficient intensity, those 20's have to light enough that you can't have more than a couple effective reps in the whole set, at best. You really need to drop those. If you do want to do a high rep burn type set, it should be after your working sets (at sufficient intensity) not prior to. Doing them first make absolutely zero sense. You really ought to define your goals and pick a pre-written program that addresses those. Right now it looks like you're exercising, not training. |
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Posted: 11/19/2022 4:53:07 PM EDT
[#17]
Quote HistoryQuoted: Not wanting to pile on here, especially in a GD lifting thread, so I'll mainly say that from looking at the workout posted in the OP, I have no idea what you're trying to achieve. It just looks like a bunch of crap thrown together without any underlying goal. Also, those sets of 20 prior to doing sets across are pure junk volume and a waste of time. Assuming your sets across are of sufficient intensity, those 20's have to light enough that you can't have more than a couple effective reps in the whole set, at best. You really need to drop those. If you do want to do a high rep burn type set, it should be after your working sets (at sufficient intensity) not prior to. Doing them first make absolutely zero sense. You really ought to define your goals and pick a pre-written program that addresses those. Right now it looks like you're exercising, not training. Just basically doing a full body split 3 x a week or so. Picking a few exercises for each body part. The 2o rep thing is cause I'm old and I want to warm up get some blood going. And it kinda let's me know how I'm feeling. |
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Posted: 11/19/2022 4:58:43 PM EDT
[#18]
Quote HistoryQuoted: Just basically doing a full body split 3 x a week or so. Picking a few exercises for each body part. The 2o rep thing is cause I'm old and I want to warm up get some blood going. And it kinda let's me know how I'm feeling. Just by way of example, I may do a half dozen plus sets to work up do my working sets on heavy lifts, but they're sets of 3-5. That's more than sufficient to warm up and feel the weight prior to working sets. Just my advice since that what your OP asks for; it's worth what you paid for it. |
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Posted: 11/19/2022 5:02:34 PM EDT
[#19]
Quote HistoryQuoted: Seems cluttered. My workout this weekend is deadlifts.....just deadlifts. Should take like 30 minutes. and your results will be consistent with the minimal effort put in 
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Posted: 11/19/2022 5:03:33 PM EDT
[#20]
Quote HistoryNice . I incorporated the first two with light resistance. That third one is impossible for now maybe I can work up to it. That third one I can feel that feeling I get when I'm about to disable myself for a week. Lol. That probably means it's what I need to get fixed. May e a few weeks with the first two will build me up to that one.
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Posted: 11/19/2022 5:04:18 PM EDT
[#21]
Quote HistoryQuoted: I can appreciate that, I'm old too. But 20 rep sets to start out are still junk volume, particularly when you're older. Us old guys lack the recovery ability of younger guys, so stop wasting volume on sets that are doing you absolutely no good. You don't need 20 reps to warm up, at least not in a single set. Just by way of example, I may do a half dozen plus sets to work up do my working sets on heavy lifts, but they're sets of 3-5. That's more than sufficient to warm up and feel the weight prior to working sets. Just my advice since that what your OP asks for; it's worth what you paid for it. That makes sense. I guess I used to do that too when doing more heavy barbell workouts. Lately with the machines I just been doing the high rep stuff. I kinda found I liked the pump and feel of it and justified it internally that I would be getting a lot of endurance for obstacle courses and stuff. |
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Posted: 11/19/2022 5:05:00 PM EDT
[#22]
Quote HistoryQuoted: I can appreciate that, I'm old too. But 20 rep sets to start out are still junk volume, particularly when you're older. Us old guys lack the recovery ability of younger guys, so stop wasting volume on sets that are doing you absolutely no good. You don't need 20 reps to warm up, at least not in a single set. Just by way of example, I may do a half dozen plus sets to work up do my working sets on heavy lifts, but they're sets of 3-5. That's more than sufficient to warm up and feel the weight prior to working sets. Just my advice since that what your OP asks for; it's worth what you paid for it. Quote HistoryQuoted: Quoted: Just basically doing a full body split 3 x a week or so. Picking a few exercises for each body part. The 2o rep thing is cause I'm old and I want to warm up get some blood going. And it kinda let's me know how I'm feeling. Just by way of example, I may do a half dozen plus sets to work up do my working sets on heavy lifts, but they're sets of 3-5. That's more than sufficient to warm up and feel the weight prior to working sets. Just my advice since that what your OP asks for; it's worth what you paid for it. I use the high rep warmup. Look up Wenning Warmup. He just did another video on it with Jujimufu or however you say his screen name. I think it works. |
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Posted: 11/19/2022 5:06:13 PM EDT
[#23]
Quote HistoryQuoted: Seems cluttered. My workout this weekend is deadlifts.....just deadlifts. Should take like 30 minutes. A few years ago, I was doing relatively heavy (for me) deadlifts 3x a week. Alternating conventional with sumo then conventional. It was fatiguing as hell but good in its own way. |
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Posted: 11/19/2022 5:09:52 PM EDT
[#24]
Quote HistoryQuoted: I use the high rep warmup. Look up Wenning Warmup. He just did another video on it with Jujimufu or however you say his screen name. I think it works. Quote HistoryQuoted: Quoted: Quoted: Just basically doing a full body split 3 x a week or so. Picking a few exercises for each body part. The 2o rep thing is cause I'm old and I want to warm up get some blood going. And it kinda let's me know how I'm feeling. Just by way of example, I may do a half dozen plus sets to work up do my working sets on heavy lifts, but they're sets of 3-5. That's more than sufficient to warm up and feel the weight prior to working sets. Just my advice since that what your OP asks for; it's worth what you paid for it. I use the high rep warmup. Look up Wenning Warmup. He just did another video on it with Jujimufu or however you say his screen name. I think it works. Uh. Those guys do enough juice they can handle the volume.  Old guys should read The Barbell Prescription if they don’t know what to do. |
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Posted: 11/19/2022 5:10:27 PM EDT
[#25]
Quote HistoryQuoted: A few years ago, I was doing relatively heavy (for me) deadlifts 3x a week. Alternating conventional with sumo then conventional. It was fatiguing as hell but good in its own way. Quote HistoryQuoted: Quoted: Seems cluttered. My workout this weekend is deadlifts.....just deadlifts. Should take like 30 minutes. A few years ago, I was doing relatively heavy (for me) deadlifts 3x a week. Alternating conventional with sumo then conventional. It was fatiguing as hell but good in its own way. What was your best squat/bench/dead? |
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Posted: 11/19/2022 5:15:23 PM EDT
[#26]
Quote HistoryQuoted: Leg curls and extensions don’t count. Rotating squats with another exercise means you aren’t squatting enough. A: Squat: work up to a heavy set of 5, 4, 3 (successive workouts) Squat: drop set AMRAP at 50% of max Bench: work up to a heavy set of 5, 4, 3 Bench: drop set AMRAP at 50% of max Chins B: Deadlift: work up to a heavy single or double Press: work up to a heavy set of 5, 4, 3 Press: drop set AMRAP at 50% of max Pull-ups Do each workout 2x/wk Do cardio 2-3x/wk on non lift days. Make sure to work in HIIT and/or days where you do multiple physical events then do some running/rowing/sled/prowler work. You forgot "curls for the girls" There is no need to squat 2x and DL 2x in a week unless you just want to develop a fat ass. |
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Posted: 11/19/2022 5:16:38 PM EDT
[#27]
Quote HistoryQuoted: Uh. Those guys do enough juice they can handle the volume. Old guys should read The Barbell Prescription if they don’t know what to do. Quote HistoryQuoted: Quoted: Quoted: Quoted: Just basically doing a full body split 3 x a week or so. Picking a few exercises for each body part. The 2o rep thing is cause I'm old and I want to warm up get some blood going. And it kinda let's me know how I'm feeling. Just by way of example, I may do a half dozen plus sets to work up do my working sets on heavy lifts, but they're sets of 3-5. That's more than sufficient to warm up and feel the weight prior to working sets. Just my advice since that what your OP asks for; it's worth what you paid for it. I use the high rep warmup. Look up Wenning Warmup. He just did another video on it with Jujimufu or however you say his screen name. I think it works. Uh. Those guys do enough juice they can handle the volume. Old guys should read The Barbell Prescription if they don’t know what to do. Haha I'm aware he's juiced to the gills. I do the barbell only for 4 sets of 25 of whatever movement, then light bands for sets of 25 the other movements. It's the fastest way to warm up that I've found. |
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Posted: 11/19/2022 5:21:22 PM EDT
[#28]
Quote HistoryQuoted: What was your best squat/bench/dead? 330,260, 405 Weak to some, but strongest I've ever been in whole life at age of 43 on keto. While losing 50lbs and weighing in at 182lbs |
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Posted: 11/19/2022 5:23:43 PM EDT
[#29]
Quote HistoryQuoted: You forgot "curls for the girls" There is no need to squat 2x and DL 2x in a week unless you just want to develop a fat ass. Quote HistoryQuoted: Quoted: Leg curls and extensions don’t count. Rotating squats with another exercise means you aren’t squatting enough. A: Squat: work up to a heavy set of 5, 4, 3 (successive workouts) Squat: drop set AMRAP at 50% of max Bench: work up to a heavy set of 5, 4, 3 Bench: drop set AMRAP at 50% of max Chins B: Deadlift: work up to a heavy single or double Press: work up to a heavy set of 5, 4, 3 Press: drop set AMRAP at 50% of max Pull-ups Do each workout 2x/wk Do cardio 2-3x/wk on non lift days. Make sure to work in HIIT and/or days where you do multiple physical events then do some running/rowing/sled/prowler work. You forgot "curls for the girls" There is no need to squat 2x and DL 2x in a week unless you just want to develop a fat ass. Oops. Meant lift only 2x/wk. |
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Posted: 11/19/2022 5:44:14 PM EDT
[#30]
Quote HistoryQuoted: and your results will be consistent with the minimal effort put in Quote HistoryQuoted: Quoted: Seems cluttered. My workout this weekend is deadlifts.....just deadlifts. Should take like 30 minutes. and your results will be consistent with the minimal effort put in Worked in the cold for 6 days this week. I'm fine with it. Got a big push going into January, lots of cold hours coming up, can't waste too many calories on lifting. |
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Posted: 11/19/2022 5:50:15 PM EDT
[#31]
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Posted: 11/19/2022 6:11:17 PM EDT
[#32]
My BBJ coach/ lifting enthusiast buddy recommended the GreySkull LP strength program to start out lifting. I’m 2 months in and I think it’s going really well. The .pdf of the program is widely available online.
There are only 4 core lifts: military press, bench press, squat, and deadlift. You can add whatever accessories you want, but I try to stick to the 3 day/week core program. If I go to the gym extra days I do oddball leg/ab exercises or cardio. The core lifts, except for deadlift, you do sets of 5,5,5+. If you fail to hit 5 on the 3rd set, you drop 10% weight the next time you do the lift and work back up. Deadlifts are one working set of 5+ and done only 1x per week. The upper body lifts alternate each day. IIRC your starting weight is the highest weight you can do 6-7 reps of. You need 1.25lb fractional plates because the upper body lifts go up 2.5lbs every day you do them. The lower body lifts go up 5lbs. You can double jump if you hit over 10 on the 3rd set. If you want to do higher rep sets, that’s ok for the accessories. I try to hit 5-10 minutes cardio and 6 exercises per session and it takes about 1:15 or so. It seems like slow gains, especially using the tiny fractional weights, but it adds up pretty quick. I keep track on Google sheets on my phone. This is what my core lift progression looks like so far. (I don’t include warmup sets in the spreadsheet)  Attached File |
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Posted: 11/27/2022 10:48:27 PM EDT
[#33]
Just watched a video saying for volume, u should do 9 to 18 sets per body part. Per week. I have been doing my full body workout 3 x per week. Let's look at back. For last week, I would do each time: Weighted pull-ups 3x3 Lat pull downs 4x8 Bent over rows 4x8 And maybe add seated cable rows for 1 day 4x8 So that week for back (not including deadlift) I have Mayne 36 to 40 sets for back. Is this way too much? |
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Posted: 11/27/2022 10:48:38 PM EDT
[#34]
Just watched a video saying for volume, u should do 9 to 18 sets per body part. Per week.
 Best Amount of Sets & Reps For Each Body Part With Full-Body Workouts |
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Posted: 11/28/2022 6:39:29 AM EDT
[#35]
Don't fall in to the "optimal" trap.
Do something until it stops working, then do something else. People love to get analysis paralysis when it comes to working out. |
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Posted: 12/2/2022 9:43:37 PM EDT
[#36]
Feeling pretty effin good in the pseudo-gym. Good pump. Muscles feeling harder and slightly bigger.
They're having a weight loss contest at work. I found out just a few days before weigh in. I gorged myself and drank a ton of water and protein shakes. Got up to 210 for weigh in with clothes. Goal to get down to 175 by March 1. |
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Posted: 12/2/2022 10:10:54 PM EDT
[#37]
Purple power !
 Attached File |
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Posted: 12/4/2022 5:08:04 PM EDT
[#38]
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Posted: 12/4/2022 6:35:43 PM EDT
[#39]
Quote HistoryQuoted: Purple power !https://www.ar15.com/media/mediaFiles/25665/20221202_180006_jpg-2621772.JPG  Get it! |
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Posted: 12/12/2022 12:23:20 PM EDT
[#40]
Will be finishing up 4 weeks of the 4x6 block. In reality it ends up being 4x7 or 8 as I kind of guess at the appropriate weight to get me near the difficulty level. I usually have one or more reps in me to get me closer to failure.
So then I will have done full body workout 3x per week for 6 weeks at 2x20 with lighter weight and 4 week same but at 4x6 with heavier weight. Have lost about 7 lbs in last week. Eating keto and less calories. And walking around in snow a lot. ------------ Trying to figure out what kind of split and rep range I want to do next. |
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Posted: 12/13/2022 2:16:11 PM EDT
[#41]
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Posted: 12/17/2022 3:26:58 PM EDT
[#42]
Purple power leg rehab continuing. From summer hamstring /glute tear doing verrrrry light leg work in September to now adding weight to all leg exercises. Been walking in snow too. That seems to help strengthen. Sore at night throbbing glute. But better.
Purple power.  Attached File Attached File |
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Posted: 12/17/2022 7:35:45 PM EDT
[#43]
Can you do normal squats instead of in the smith?
You can lift much heavier than you should using the smith and you don't learn to balance yourself. |
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Posted: 12/17/2022 7:36:20 PM EDT
[#44]
Quote HistoryQuoted: Can you do normal squats instead of in the smith? You can lift much heavier than you should using the smith and you don't learn to balance yourself. Not in the purple palace. |
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Posted: 12/22/2022 12:10:10 PM EDT
[#45]
How do gym bros feel about 5 x 5 for 4 weeks?
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Posted: 12/22/2022 12:31:23 PM EDT
[#46]
Quote HistoryQuoted: How do gym bros feel about 5 x 5 for 4 weeks? Not a gym bro. 5x5s are great, but 4 weeks isn't long enough. |
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Posted: 12/22/2022 12:56:24 PM EDT
[#47]
Quote HistoryQuoted: Not a gym bro. 5x5s are great, but 4 weeks isn't long enough. Thats to start and will follow up with THOR for 14 weeks after. |
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Posted: 12/22/2022 1:08:11 PM EDT
[#48]
Quote HistoryQuoted: How do gym bros feel about 5 x 5 for 4 weeks? Be consistent about working out and lift as heavy with good form as you can and that'll be 99.9% of what matters. I've tried a ton of programs over the past 20 years and honestly the program matters less than just doing it. So pick the one that you enjoy the most and use good form. |
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Posted: 12/22/2022 1:21:31 PM EDT
[#49]
Quote HistoryQuoted: squat, press, dead, bench all with barbell. I am just talking starting strength from rippetoe. You can switch to something else once you get bored and never be afraid to do your curls in the squat rack This ^ Back squats are a foundational exercise. |
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Posted: 12/22/2022 1:30:16 PM EDT
[#50]
Squat
Bench Deadlift Rows of some kind Bicep work of some kind Incline bench if your shoulders can take it Add in some direct accessory work if you feel you need it. Some cardio on your off days. Done. |
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