Essential Random Gym Thoughts Revisited...

[Son Goku]

This my 4x lifting is usually M-Th, had to be Tu-Fri this week cause of work on Monday. Me spending the night at hers cut out one of those days.

Only way to make it up is if get in a Sunday session. Then run another Tue-Fri before going back to M-Th

Either that or I skip soccer on Saturday….

Might just have to run a Sunday session.

@You know damn well what you should do but I already know you ain't finna skip no damn soccer game.


Ole Paul PAWGba-ass nikka.

 

[phcitywarrior]

@You know damn well what you should do but I already know you ain't finna skip no damn soccer game.


Ole Paul PAWGba-ass nikka.

But see, there is a whey. Ima just a Sunday session then run another Tue-Fri.

This is why I prefer going in the mornings

 

[Son Goku]

But see, there is a whey. Ima just a Sunday session then run another Tue-Fri.

This is why I prefer going in the mornings

I prefer not to skip sessions.

 

[PortCityProphet]

VOLUME ALL THE WAY THE fukk UP!!!!!

 

[WaveMolecules]

been lifting for 6 weeks and def feel and see a difference.

im 5'10" 204, trying to lose weight.

should i take protein? 3 day splits for now till i get my weight up, literally. when should i modify?

 

[BornStar]

Circumstances changed.

Lost 11lbs in the past 30 days by doing cardio for 3 hours some days, some intermittent fasting and eating right went from 201 to 190

Highest I was, was 206.

Is that how yall lose weight? I'll probably lose another 10-15 get down to smeggle levels 15-17% BF then get my strength back probably a 5 x 5 routine.

All I've been doing is back and legs 3 times a week with cardio in between.

 

[BornStar]

been lifting for 6 weeks and def feel and see a difference.

im 5'10" 204, trying to lose weight.

should i take protein? 3 day splits for now till i get my weight up, literally. when should i modify?

Unfortunately you will have to do cardio and try some carb backloading or manipulating your macros.

Tuesday and Thursday do some cardio on the weekend do some hiit and some isolation movements bis tris calves abs forearms

MWF do full body

Monday go heavy

Wednesday volume

Friday high intensity/ volume get a pump

 

[WaveMolecules]

Unfortunately you will have to do cardio and try some carb backloading or manipulating your macros.

Tuesday and Thursday do some cardio on the weekend do some hiit and some isolation movements bis tris calves abs forearms

MWF do full body

Monday go heavy

Wednesday volume

Friday high intensity/ volume get a pump

i ride about 15-20 miles a day on my bike M-F. cardio enough right?

also im using a beginners routine on the JEF app. monday chest wed back fri legs.

recommend a good mwf full body? or is what im doing now enough?

 

[BornStar]

i ride about 15-20 miles a day on my bike M-F. cardio enough right?

also im using a beginners routine on the JEF app. monday chest wed back fri legs.

recommend a good mwf full body? or is what im doing now enough?

15 miles a day sounds good. I did more treadmill and jump rope type of work.

To be honest most programs are "good" but it matters your intensity and effort. I don't care what weight you are don't go to the gym p*ssy footing and talking to everyone in between your sets. Get in , focus and get out.


Full body I'd do

Pull Ups 7 sets till failure

Rows 4 X 8-10

Deadlifts 3 X 5

Squats 3 X 10

RDLs 4 X 12

Leg Curls 6 X 12

Leg Extension 4 X 12

OHP 4 X 8

Incline Bench Press 4 X 8

Id save
Tricep overhead Extensions
Preacher Curls
Farmers walks
Waiters walks
And trap work for the weekend

Keep your intensity high

 

[PortCityProphet]

Circumstances changed.

Lost 11lbs in the past 30 days by doing cardio for 3 hours some days, some intermittent fasting and eating right went from 201 to 190

Highest I was, was 206.

Is that how yall lose weight? I'll probably lose another 10-15 get down to smeggle levels 15-17% BF then get my strength back probably a 5 x 5 routine.

All I've been doing is back and legs 3 times a week with cardio in between.

3 hours of cardio

 

[BornStar]

3 hours of cardio

I know breh. It was unplanned but wasn't as bad as it seemed got some work done and kept it moving literally

 

[Son Goku]

VOLUME ALL THE WAY THE fukk UP!!!!!

We posting gym selfies now?

 

[Son Goku]

been lifting for 6 weeks and def feel and see a difference.

im 5'10" 204, trying to lose weight.

should i take protein? 3 day splits for now till i get my weight up, literally. when should i modify?

Are you hitting your protein macro? Do you even know what that target is? Can you afford it? Prices are up rn like a motherfukker.

Tbh, if your goal is just losing weight protein can help but still falls in that last 5% of difference category. Unless your other 95% is straight or you're a freak beast (you aren't), some protein #Powder isn't gonna make or break you.

 

[Son Goku]

i ride about 15-20 miles a day on my bike M-F. cardio enough right?

also im using a beginners routine on the JEF app. monday chest wed back fri legs.

recommend a good mwf full body? or is what im doing now enough?

If you're doing that much 'cardio' and still , you're overshooting your calories AND your metabolism is slow af.

Post up that diet.

15 miles a day sounds good. I did more treadmill and jump rope type of work.

To be honest most programs are "good" but it matters your intensity and effort. I don't care what weight you are don't go to the gym p*ssy footing and talking to everyone in between your sets. Get in , focus and get out.


Full body I'd do

Pull Ups 7 sets till failure

Rows 4 X 8-10

Deadlifts 3 X 5

Squats 3 X 10

RDLs 4 X 12

Leg Curls 6 X 12

Leg Extension 4 X 12

OHP 4 X 8

Incline Bench Press 4 X 8

Id save
Tricep overhead Extensions
Preacher Curls
Farmers walks
Waiters walks
And trap work for the weekend

Keep your intensity high

Unfortunately you will have to do cardio and try some carb backloading or manipulating your macros.

Tuesday and Thursday do some cardio on the weekend do some hiit and some isolation movements bis tris calves abs forearms

MWF do full body

Monday go heavy

Wednesday volume

Friday high intensity/ volume get a pump

I would actually disregard both of these posts ^, especially since ole buddy @BornStar didn't post a workout program, he just posted some exercises with sets and reps. No loading protocols, no weight/volume progression, no individual variability/substitutions was mentioned, nothing.


That collection of exercises is redundant, poorly selected, and poorly ordered. The fukk you need DLs, RDLs, and leg curls on the same for? Why you got a gym noob running programs offa JEF hitting 40+ sets a workout with additional isolations on the weekend and cardio erryday? So many questions.

 

[Teal.]

I can’t wait for leg day tomorrow