300 earlier in the day and 150 tonight. Shooting for 10k push-ups in he next 3 weeks, then aggressively back in the gym.You did 450 push ups today?? God I'm soft.
Weren't you on a pushup kick for a few days once or twice or n?I'd be lucky if I could do 50 push-ups in a day without breaking my face on the floor.
Push-ups are the best. Yes I've tried. I just never stick with it.Weren't you on a pushup kick for a few days once or twice or n?
Your dad didn't raise no quitterPush-ups are the best. Yes I've tried. I just never stick with it.
Feet only?BOOM
OFFICIAL WEEK 9 WEIGH-IN:
Starting Weight: 237.5
Last Week: 203.9
Current Weight: 200.8
Lost: 3.1 lbs
Total Lost: 36.7 lbs
Total % Lost: 15.45%
@Sand
http://imgur.com/GKa7Kip
I have the weekly shirtless selfies for posterity- I'll send you a PM laterFeet only?
Pretty sure AAA can take a knee at this point. Not even the falcons can blow this lead
Fine, be like that. More for me.All you can drink beer on @Chaka for anyone who joins me at Harpoon Brewery in Logan airport before 10:25 am.
This is really too much volume on any specific day. You need to tighten your #### up.I go through the same pattern every year - intense working out in the gym (90-120 minutes of weights, 4-5x a week) from Jan/Feb through August and then I turn into a pumpkin at the other times. This year I'm getting a late start. The pushups are really to wake my body up from the hibernation before getting back to the gym routine. I did another 50 this morning, so 150 on the day so far. It is amazing how sore I am after 600 pushups. Feels good, but shocking.
My biggest issue not being able to get everything into a session, I've tried chopping it down and I can't - a typical routine for chest/tri as an example:This is really too much volume on any specific day. You need to tighten your #### up.
If you really want to go 5x a week and put some serious time in, and want to get jacked rather than lift 6 plates then IMO, PHAT is about as good as you can do. PHAT
Science is pointing to 5-6 40-50 min workouts a week as ideal for gainz in physique and 3-4 60 min workouts for gainz in strength.
I've said it before but I'm right now doing a very close facsimile to the Reddit PPL split. PPL This is supposed to be a 6x a week program. I usually try to go 3 on 1 off. If I can get 6 days in a row then great. I tweaked a few things from this for my own goals, but for the most part the base concept I stick with.
For those that have never lifted before, ever I'd still start you on 5x5 or SS until your second squat deload. Then you can work on getting jacked and tan.
interesting that this is a "thing" In college we would always do 1 "heavy" day and 1 "light" day.This is really too much volume on any specific day. You need to tighten your #### up.
If you really want to go 5x a week and put some serious time in, and want to get jacked rather than lift 6 plates then IMO, PHAT is about as good as you can do. PHAT
Science is pointing to 5-6 40-50 min workouts a week as ideal for gainz in physique and 3-4 60 min workouts for gainz in strength.
I've said it before but I'm right now doing a very close facsimile to the Reddit PPL split. PPL This is supposed to be a 6x a week program. I usually try to go 3 on 1 off. If I can get 6 days in a row then great. I tweaked a few things from this for my own goals, but for the most part the base concept I stick with.
For those that have never lifted before, ever I'd still start you on 5x5 or SS until your second squat deload. Then you can work on getting jacked and tan.
This is simply too much volume for those areas unless on gear. Need to work in other areas and distribute this better across the week.My biggest issue not being able to get everything into a session, I've tried chopping it down and I can't - a typical routine for chest/tri as an example:
Flat bench 3x8
Incline bench 3x8
Decline bench 3x8
Some form of cable combos (usually flies and something else) 3x16
Close grip bench 3x8
Skull crusher combos 3x16
Tricep pulldown/overhead extension 3x16
Some variation of abs
Unless I really lighten up the weight and reduce rest time to basically nothing, I can't get the time down.
This is 2x a week, then 2x with a similar routine for shoulders/biceps and one day for back/legs/cardio.This is simply too much volume for those areas unless on gear. Need to work in other areas and distribute this better across the week.
I mean compare what you are doing to the PPL "push" routine. Now I've mixed it up a bit. I'll detail it here:fantasycurse42 said:This is 2x a week, then 2x with a similar routine for shoulders/biceps and one day for back/legs/cardio.
I'd love to get it down to 60 minutes, I just have never been able to since I'm 16.
I think bodyweight stuff done right can do the job fine. Lifting heavy is perhaps required to add mass, not necessarily to maintain it.culdeus said:This is really too much volume on any specific day. You need to tighten your #### up.
If you really want to go 5x a week and put some serious time in, and want to get jacked rather than lift 6 plates then IMO, PHAT is about as good as you can do. PHAT
Science is pointing to 5-6 40-50 min workouts a week as ideal for gainz in physique and 3-4 60 min workouts for gainz in strength.
I've said it before but I'm right now doing a very close facsimile to the Reddit PPL split. PPL This is supposed to be a 6x a week program. I usually try to go 3 on 1 off. If I can get 6 days in a row then great. I tweaked a few things from this for my own goals, but for the most part the base concept I stick with.
For those that have never lifted before, ever I'd still start you on 5x5 or SS until your second squat deload. Then you can work on getting jacked and tan.
Yes. But I strongly believe you need to increase volume or weight to continue to see progress. At some point doing 5000 pushups or 10000 air squats takes all damn day.I think bodyweight stuff done right can do the job fine. Lifting heavy is perhaps required to add mass, not necessarily to maintain it.
Keerock said:Week 9 Weigh In
Starting Weight: 256.8
Last Week: 229.9
Current Weight: 225.5
Week Lost: 4.4 lbs
Total Lost: 31.3 lbs
Total % Lost: 12.2%
@fantasycurse42 @Sand
Also... "officially" half way to my goal.Keerock said:Finally back on the + side for BF% as well... 31.3 total lbs lost... 31.7 fat lbs lost
I know I need to shorten - I might give a chest, shoulder, back, tri, bi, legs/cardio, rest day, repeat routine in place (mixing in abs 3x a week). That'll get me to 6 days in a row, 1 day of rest, but typically 60 minute sessions, so it will equal less overall time in the gym... Curious how this will impact my strength and physique, both equally important to me.I mean compare what you are doing to the PPL "push" routine. Now I've mixed it up a bit. I'll detail it here:
Push Day 1 - Bench focus
Superset block (Repeats both Day 1 and Day 2 but tricep exercises change up, mostly based on machine availability)
- Flat BB Bench - 5x5 - Goal: Raise 1RM
- Incline BB Bench - 3x(8-12) - Goal increasing volume
- OHP - 3x8-10 - Goal increasing volume, also form work. Stop short of failure.
Push Day 2 - Press focus
- 2x3 SS of a combination of
- (Pick2) (Crusher, OH Extention, Pulldown, close grip DB) (8-12 rep range) (Total of 2 exercises rotated for 6 sets)
- With (15-20 rep range) of side laterals or cable side laterals. (Total of 6 sets here)
Then follow that with the same super-set routine as above, changing tri work as required but keeping in side laterals for high reps.
- OHP - 5x5 - Goal: Raise 1RM
- Flat Bench - 3x(8-12) - Goal increasing volume and form work, stopping short of failure.
- Decline Bench - 3x8-10 - Goal increasing volume.
As a non-geared lifter this gives me some advantages. Biggest of which is I've now divided up my shoulder work to front/back shoulders on my push/pull day and avoided high volume across the entire shoulder area in one single day. This IMO is important for dudes older than 35 to skip a strictly shoulder day. The OHP works a lot of tricep areas that are hard to get in isolation and puts them in a more functional movement that brings in abs, delts, traps, and even glutes. Plus you look like a badass and people figure you know what the #### you are doing. You might say, whoa, OHP and flat bench on the same day??? But it works if you can stick to the proper volume ranges and really focus on the first lift of the day as the heavy one.
I don't think you can hit all three tricep heads hard on the same day and hit the chest 3 ways all in the same day consistently without gear, I just don't. The above I think is superior in that it changes rep-ranges each workout towards different goals (1RM and volumetric) and also gives you some pump activities for the beach at the end while not overly taxing you for the next workout.
If your back routine is on point also you will touch the accessory tricep stuff there as well. This is why I do pull first then the push, to pre-tax my triceps prior to the push day. PHAT uses much of the same concepts but uses just slightly more time in the gym.
AAABatteries said:
C'mon Yankee! Give AAA a call. He'll get you on the right trackStill stuck at 298. Might be dealing with a medical issue. But still trying.