Son Goku
Great Sage Equalling Heaven
How it taste tho?.........
If her mans was a real one, hopefully like asparagus and #Powda.
Essential Random Gym Thoughts Revisited...
- Thread starter -G$-
- Start date
If her mans was a real one, hopefully like asparagus and #Powda.
trap101-ETHout-Allegri-In
All Star
#Powda.
This now makes me curious about what it would feel like to take that #Powda while smashing the cheeks........
Son Goku
Great Sage Equalling Heaven
This now makes me curious about what it would feel like to take that #Powda while smashing the cheeks........
#Powda decreases fatigue, increases focus, increases endurance, and increases pumps.
tmw I'm going to go for 5 miles
ain't never ran that far before
Them knees gonna be cooked
@The Butcher can you link me to a good PPL program? I was to take a look and know the best programs.
Son Goku
Great Sage Equalling Heaven
Honestly, all the ones I've see floating around the webz have been
.Low volume, unbalanced exercise selection, sometimes even decreased frequency, etc. Only appropriate for early intermediates who understand basic lifting concepts and know how to bench, press, squat, row, and pull.
I could post one of mine and let you pare it down if you wanted.
Gully Bull
Love Sponge
Post itHonestly, all the ones I've see floating around the webz have been
Low volume, unbalanced exercise selection, sometimes even decreased frequency, etc. Only appropriate for early intermediates who understand basic lifting concepts and know how to bench, press, squat, row, and pull.
I could post one of mine and let you pare it down if you wanted.
Son Goku
Great Sage Equalling Heaven
Post it
Basic templates look like this:
Push
Flat Bench Press
Strict Press
Incline Barbell Bench
Flat or Decline DB Press
Close-Grip Bench Press
DB Side Lateral Raises
Rope or Flat Bar Pushdowns
Overhead Cable Press or Skullcrushers
Cable Flyes
Barbell Shrugs
Pull
Deadlift
Pendlay Row
Weighted Pull-ups or Chin-ups
Lat Pulldowns
Seated Cable Row
Hammer Strength Row
Cable Side Lateral Raise
Face Pulls
DB Shrugs
Barbell or Preacher Curls
DB Hammer Curls
Cable or Machine Preacher Curls
Weighted Hyperextensions
Reverse Barbell Curls
Legs
Back Squat
Front Squat
Leg Press
Leg Extensions
Lying Leg Curls
Seated Leg Curls
Inner/Outer Thigh Machine
Standing Calf
Seated Calf
+ Assorted ab work
An actual example (ran for 8-10 weeks):
Pull Day:
DL, 5/3/1, either normal order or b*stardized (RPT)
then 3 Joker sets or 3 singles
GPP^:
- Pendlay Row 3x5
- Weighted Chins 3x8
- Wide-Grip Pulldowns 3x10
- V-Bar Lat Pulldowns 2x10
- Seated Cable Row 3x10
- Hammer Strength Row 3x10
- Iso-Lateral Row 2x12
- Weighted Hypers 3x10
- Face Pulls 3x10
- BB Shrugs 3x12
- BB Curls 3x10
- DB Hammer Curls 3x8
- Machine Preacher Curls 2x10
- Reverse Barbell Curls 3x10
- Seated Barbell Wrist Curls 3x15
Push Day:
*BP: 5/3/1, RPT or normal
then 3 Joker sets or 3 singles
*OHP: 5/3/1, RPT or normal
then 3 Joker sets or 3 singles
GPP^:
- *Incline Bench 3x5
- *DB Bench 3x8
- *DB Shoulder Press 3x10
- *Close-Grip Bench Press 3x8
- Decline Chest Press 3x12
- DB Lateral Raises 3x10
- Tricep Pushdowns 3x10
- Overhead Cable Press 3x10
- Cable Crossover 3x10
- Face Pulls 3x10
Leg Day:
Back Squat: 5/3/1, RPT or normal
then 3 Joker sets or 3 singles
Front Squat: 5/3/1, RPT or normal
then 3 Joker sets or 3 singles
GPP^:
- Single-Leg Press 3x10
- Smith Standing Calf Raise 5x10
- Leg Extensions 3x10
- Lying Leg Curls 2x10
- Seated Leg Curls 3x10
- Thigh Abductor 3x10
- Thigh Adductor 3x10
- Weighted Decline Sit-ups 3x12
- Captain's Chair 2x20
- Seated Calf Raise 4x20
If you don’t mind that would be appreciated sirHonestly, all the ones I've see floating around the webz have been
Low volume, unbalanced exercise selection, sometimes even decreased frequency, etc. Only appropriate for early intermediates who understand basic lifting concepts and know how to bench, press, squat, row, and pull.
I could post one of mine and let you pare it down if you wanted.
Son Goku
Great Sage Equalling Heaven
Lol yeah, replied before refreshing the thread. Going to take some time to adjust it to what I can manage but this helps.See above. Good luck.
Gully Bull
Love Sponge
What does GPP^ stand for ?
How would you figure out a joker set? I gotta have a set of cards on me? Or just pick a random number
Son Goku
Great Sage Equalling Heaven
General Physical Preparation. It is on the razor's edge of junk volume and minimum effective volume. (Do too much and you risk overreaching; do too little and you'll see suboptimal [or no] gains.)
Joker sets are usually 5% over your top set (multiple reps) or 10% jumps over your top set (for singles)... They increase by that much each successive set (i.e. 3rd Joker single would be 30% over your top set weight.)
Since I hate myself those singles usually turn into 1RM attempts.
Sets are usually:
Wk 1: 3 sets of 5 @ 65/75/85% TM
Wk 2: 3 sets if 3 @ 70/80/90% TM
Wk 3: 3 sets of 5/3/1 @ 75/85/95% TM
Last set of each week is usually an AMRAP.
I AM WE ARE
Banned
Not gone lie to y'all, I stopped after 2.5 miles and it took me 27 minutes
I ran a different route than my usual mile and the incline was brutal but now I know where I'm at so I can't do nothing but improve
I ran a different route than my usual mile and the incline was brutal
but now I know where I'm at so I can't do nothing but improve
Last edited:
Son Goku
Great Sage Equalling Heaven
Not gone lie to y'all, I stopped after 2.5 miles and it took me 2 hrs 27 minutes
I ran a different route than my usual mile and the incline was brutal
You doing too much, and your goals are all over the place.
Deadlifts don't give a fukk if you can run 5 miles or not.
