re: PuttaDaForkDown

So on the phraks version you always do squats twice a week and deads once a week but you alternate the upper body stuff?

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So on the phraks version you always do squats twice a week and deads once a week but you alternate the upper body stuff?

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yep. That's how I understand it. The original greyskull programmed the same way.

Week 1:
Monday - Bench/Rows/Squat
Wednesday - OHP/Chin-ups/Deadlift
Friday - Bench/Rows/Squat

Week 2:
Monday - OHP/Chin-Ups/Squat
Wednesday - Bench/Rows/Deadlift
Friday - OHP/Chin-ups/Squat


Phrak:


Greyskull LP:

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Weight increases weekly or every workout?

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every workout. I wasn't gonna bother with the microplates but I found a pair of 1.25lb plates for $4.50 shipped so figured why not.

This is what the first 2 weeks look like with the arbitrary starting numbers I selected:

So it's a warmup of 5 reps, then warmup of 3 reps, then the working sets of 2x5 and 1x5+ AMRAP

I picked up the last and final piece of the puzzle for me today.

#Gainz will be rolling down the track, and PR's

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whatever happened to good 'ol 20 minutes on a treadmill and 45 minutes full body lifting?

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That's me
60-70 minutes of lifting, followed by 20 minutes on the treadmill

I've been doing 25 minutes of HIIT intervals on the eliptical. 20 second intervals all out then 40 seconds average pace. Burn almost 400 cals. Then lift.

I do the same.

I do a 12 minute warm up, lift, then hit a good cardio session for 30 minutes.

And the salt supplement each day.


Do you do that?

No, not a salt supplement. Just a couple of horse pill multivitamins and take a shot of Amazing Grass Green Superfood (basically a ton of vegetables ground up into a powder that I mix with a cup of water)

I drink a cup of bone broth a few times a week, Upped the amount of salt I use in my foods, and eat more vegetables that are high in potassium and magnesium as my daily carb sources.

Do you have suggestions for supplements?

Just read this. I almost fainted.

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Whey protein powders, plus rice, pea, hemp or other vegetable protein powders. Be aware that whey protein is insulinogenic (meaning it causes an insulin spike) in the body, so if you having trouble losing weight or getting into ketosis, limit amounts or avoid whey.

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LINK