Workout/Staying in Shape Thread - Page 464 - Wrestling Forum : WWE, TNA, Debate League, Wrestling Videos, Women of Wrestling Forums
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Old 06-22-2014, 12:45 AM   #4631 (permalink)
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Default Re: Workout/Staying in Shape Thread

I do the 5/3/1 program four days a week, currently using "joker sets" and "first set last" (except on deadlifts) for whatever the main lift of the day is. The above example was my 5s week for deadlift. The third work set is for as many reps as possible and it called for 85% of my training max which is 450lbs right now, the training max being about 90% of true max. So 8 which seemed low (Wanted 10; I blame the bar) Went for a 10% jump to 430 for a joker set of five but only got four (I blame the bar again). Did another 10% jump for a single at 475. If I was doing First Set Last with deadlifts too, I'd have done as many reps as possible afterwards with 65%, or the first work set weight.

Anyway, I wanted to do 5x10 front squats with 50% of my front squat training max supersetted with abs but then it took a life of its own due to the little deadlift party crowd. But programming and not winging it is key for progress!
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Old 06-23-2014, 06:21 PM   #4632 (permalink)
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Default Re: Workout/Staying in Shape Thread

After reading a bit more on workout routines yesterday, I decided to make a major change to my schedule - starting with today. Instead of the 5 day split focusing on one body part each day, I've decided to put them all together and do the 3 day full body workout.

Being that I'm still considered a beginner having trained <6 months, I heard that this works best for as much gain as possible. Did 2-3 exercises for each part (except abs, which I will do on off days using the P90X thing DesRow mentioned) with major focus on compound exercises (did barbell squats for the first time). It felt damn great when I was finished and the deadlifts were killer for my lower back.

Now I don't have to put all the pressure into going to the gym 5/7 days and each part gets worked on more than once.
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Old 06-24-2014, 07:16 AM   #4633 (permalink)
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Default Re: Workout/Staying in Shape Thread

No Cesaro, No Cena. But the NXT best thing!

Spoiler for Eat your heart out Alim:



I felt bad for the guy because he looked tired. It was 6AM at this point; I had gotten there at 5 AM. I asked him "I was hoping Cesaro would show up," but he said Cesaro hadn't gotten in yet. Not that I was disappointed in only seeing Titus, but I am a Cesaro fan obviously. I waited till 7:30 for anyone else and no one. No big deal. At least my plan of going early to the gym paid off.

On another note, I hit 235 on bench for 3 x 5 this morning, then killed some arnold presses too. So a good workout as well.

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Old 06-25-2014, 10:36 AM   #4634 (permalink)
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Default Re: Workout/Staying in Shape Thread

Because my squat is still regressing despite everything else going up I'm switching to a full body three day template next cycle. After I lose some significant weight I'll be doing Sheiko. http://forum.bodybuilding.com/showth...hp?t=116588481 (third post xls file... Google sheiko 29 calculator if that link doesn't work) enter your maxes and voila, ChaseT's spreadsheet for the different templates. The guy at my gym used specific master class formulas that I'm not good enough for. Still, the volume in Sheiko is ridiculous but effective because it rarely goes above 80% with averages at 70%. Yeeehaw.
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Old 06-29-2014, 11:50 AM   #4635 (permalink)
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Default Re: Workout/Staying in Shape Thread

7 pounds down, 8 to go. This isn't as hard as I thought. I also haven't really been lifting as I have no access to a gym right now, only when the baseball team lifts which starts Monday. From there it'll be 3 times a week.

Just been doing it old school. Write down everything I eat, count calories, run each day.
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Old 06-30-2014, 03:55 PM   #4636 (permalink)
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Default Re: Workout/Staying in Shape Thread

Need to go on a serious cut. I've gained way too much body fat lately. I'm slacking

I'm also going to start boxing again. It whipped my ass into shape before, and it'll do it again now.
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Old 06-30-2014, 06:12 PM   #4637 (permalink)
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Default Re: Workout/Staying in Shape Thread

Boys, I've gone from 1 notch, tight, on my power belt to 2 loose. I'm getting stronger yet smaller in the gut. This cutting thing ain't so bad thus far after a few weeks. Week one - adjust body to taking in less than 4000 Cal a day. Week 2 & 3 - 3600 Cal. Week 4 (this week) 3500 Cal per day.
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Old 06-30-2014, 06:26 PM   #4638 (permalink)
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Default Re: Workout/Staying in Shape Thread

cant see you keeping up that strength for long. eventually you lose some strength while cutting. unless you're just a GOD mf83(or on roids ).
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Old 06-30-2014, 06:39 PM   #4639 (permalink)
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Default Re: Workout/Staying in Shape Thread

Yeah, I know. that's why I'm taking it really slowly. Strength is my game, fat is my shame. If I can somehow keep my strength but lose 25-30 lbs over the next six months I'll be all kinds of advanced.
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Old 06-30-2014, 11:34 PM   #4640 (permalink)
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Default Re: Workout/Staying in Shape Thread

To eat over 3000 calories and lose weight must be heavenly. Fast metabolism? Over the past 2 weeks I've been at around 2,000 calories with heavy running. Has me shedding pounds (8 to be exact), but I had to concede strength losses. 7 more pounds, then I'll try to build back my strength while adding much less fat than before. Seems like a rudimentary plan but why not give it a go

Back in the weight room after two weeks off (cardio only) tomorrow. Really excited.
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