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Posted on 7/12/23 at 8:29 pm to bluemoons
Sounds like you need to put some muscle on. No grown arse man should be 160lbs unless you’re a midget.
Also, tell me why the frick you’re running a 5:30 mile? What’s your 100m sprint pace?
Lastly, why do sets of 12? For fricks sake
Also, tell me why the frick you’re running a 5:30 mile? What’s your 100m sprint pace?
Lastly, why do sets of 12? For fricks sake
Posted on 7/12/23 at 9:01 pm to bluemoons
quote:
I haven't added a leg day just because I've been running
do you want to look good or do you want to look like an Ethiopian?
Posted on 7/12/23 at 9:21 pm to BigPerm30
Ask Jay cutler why he does sets of 12.
Posted on 7/12/23 at 9:31 pm to Tiger Ryno
quote:
Ask Jay cutler why he does sets of 12.
The only thing I want to ask Jay Cutler is to smell his fingers. His ex wife is my dream woman.
Posted on 7/12/23 at 9:40 pm to Proximo
quote:
do you want to look good or do you want to look like an Ethiopian?
My legs are over developed compared to the rest of my body, so I always feel like if I really get into a leg routine, it’s gonna be all out of whack.
Posted on 7/12/23 at 9:45 pm to BigPerm30
quote:
Sounds like you need to put some muscle on. No grown arse man should be 160lbs unless you’re a midget
Do you grunt a lot in the gym? It sounds like you grunt a lot in the gym.
quote:
Also, tell me why the frick you’re running a 5:30 mile? What’s your 100m sprint pace?
When I started running again, I was at like a 6:30 2.5 mile pace. I hate running, so I decided to try to start running shorter distance faster. Started out around 6:10 mile back in January. Fastest since then was 5:02. I’ve been slacking and now I’m back around 5:20-5:30. It’s just a mental thing. I enjoy it and I enjoy trying to get faster. No idea what my 100m time is. I am decidedly not Ethiopian.
quote:
Lastly, why do sets of 12? For fricks sake
Because I don’t know what I’m doing. My plan is pieced together from that shortcut to size program. It recommended sets of 10-12. I’m a little overloaded with info here, but what should I be doing instead? Less reps and heavier weight? I’ve always been under the impression that that led to bulking and not cutting, but again, I have no idea what I’m doing. Just trying to get stronger, stay in good shape, without bulking.
Posted on 7/13/23 at 6:56 am to bluemoons
quote:
Less reps and heavier weight? I’ve always been under the impression that that led to bulking and not cutting, but again, I have no idea what I’m doing.
Less reps heavier weight. You don’t necessarily need to bulk or cut. I’d take the weight that you gained and turn that into muscle. It’ll be better for you long term. I’m also just busting your balls on the running. That sounds god awful but if you like running, I’d suggest doing some 200m sprints instead or hill training.
Pick one of the programs LSU777 threw out there. They have people that specialize in it. They will be more effective than writing your own.
Posted on 7/13/23 at 6:57 am to bluemoons
quote:
Because I don’t know what I’m doing. My plan is pieced together from that shortcut to size program. It recommended sets of 10-12. I’m a little overloaded with info here, but what should I be doing instead? Less reps and heavier weight? I’ve always been under the impression that that led to bulking and not cutting, but again, I have no idea what I’m doing. Just trying to get stronger, stay in good shape, without bulking.
bulking and cutting is determined simply by diet. period. not by number of reps, not by routine etc
as far as being poverloaded, stop trying to program yourself. just pick a kinobody program, ppsa, greyskull or pick a program from trainheroic(suggest power athlete programming) that is good. you are not a better programmer than the best strength coaches, you are not a special snowflake and you do not need some special program.
Posted on 7/13/23 at 7:48 am to lsu777
We’ve established this. See last post re: google drive links you’ve posted before.
Posted on 7/13/23 at 9:09 am to bluemoons
quote:
Alright so the kinobody plan is confusing to me because I don't fully understand RPT and where exactly to start.
For RPT just start out with a weight you think you can get for the number of reps he says and go until you don’t think you can get the next rep. If it says 6-8 reps and you get 8 or more just go up 5 lbs the next workout. If you get 6 stick with that weight until you eventually get to 8.
For set 2 of that exercise drop the weight by 10% (50 lbs drops to 45 lbs for example) and try to get 1-2 more reps than the first set.
For set 3 drop it another 10% and try to get 1-2 more than set 2.
You might not pick the right starting weight the first time but that’s ok. Push it as hard as you can and pick a new weight the next workout. The point of RPT is to push the first set as close to your max as you can while you’re fresh. You track the weight/reps over time and try to progress week to week. If you’re getting stronger you should be building muscle
This post was edited on 7/13/23 at 9:20 am
Posted on 7/13/23 at 10:18 am to whiskey over ice
quote:
lsu777
quote:
whiskey over ice
to you both. Posted on 7/13/23 at 11:30 am to bluemoons
Welcome. Luckily you dont have to do any kind of radical body transformation like some others on this board have to do.
If I were you I would do the Kinobody Greek God A/B workout or Greyskull (also an A/B workout) for a few months to get your strength up on the compound exercises as fast as possible. You’ll eventually hit a strength plateau. Then switch out exercises like they say or move to the Greek God 3 day program. Hit it hard.
You say you want to slim down. I would read Kinobody Warrior Shredding and model your diet like that for a couple months. You should lose some fat but I wouldn’t worry about trying to get shredded right now unless you just absolutely want to. Over the winter work on strength while doing a lean bulk like in Greek God. You can even add breakfast back in if you decide to do intermittent fasting. Keep your diet in check!!! Next spring you can switch back to the Warrior Shredding diet and maybe even the workout for a few months and get lean. You should be looking pretty good for the summer.
Consistency is the key. Don’t miss workouts or eat like shite for any length of time. If you look good at 160 lbs never let yourself get more than a few months of cutting more than that (10-15 lbs or so). I like to stay fairly lean from May to September, usually peaking around June or July for the beach. September to March I usually eat a little more freely and push the workouts adding more volume.
If I were you I would do the Kinobody Greek God A/B workout or Greyskull (also an A/B workout) for a few months to get your strength up on the compound exercises as fast as possible. You’ll eventually hit a strength plateau. Then switch out exercises like they say or move to the Greek God 3 day program. Hit it hard.
You say you want to slim down. I would read Kinobody Warrior Shredding and model your diet like that for a couple months. You should lose some fat but I wouldn’t worry about trying to get shredded right now unless you just absolutely want to. Over the winter work on strength while doing a lean bulk like in Greek God. You can even add breakfast back in if you decide to do intermittent fasting. Keep your diet in check!!! Next spring you can switch back to the Warrior Shredding diet and maybe even the workout for a few months and get lean. You should be looking pretty good for the summer.
Consistency is the key. Don’t miss workouts or eat like shite for any length of time. If you look good at 160 lbs never let yourself get more than a few months of cutting more than that (10-15 lbs or so). I like to stay fairly lean from May to September, usually peaking around June or July for the beach. September to March I usually eat a little more freely and push the workouts adding more volume.
Posted on 7/13/23 at 2:08 pm to whiskey over ice
Thanks for all of the advice and agreed, I consider myself lucky to that end. I've always been active though and made it a point to stay active throughout my adult life, so that helps. The things I like to do require me to be in halfway decent shape. I've just never really developed and followed a legitimate workout plan.
Diet is the big kicker for me. I like cold beer and I love cooking and food. Fortunately, to this point in my life, I've been able to do both of those things and stay in fairly good shape. That said, the whole point of me starting this thread was totally falling off the last 3 weeks or so, starting with the college world series. I could feel my clothes starting to fit tighter and I was like nope. Time to get back in check.
You're similar to me. I always do an elimination diet/no alcohol for lent. That jump starts me through the summer. Once hunting season rolls around, I lose a bit of consistency and eat/drink more freely.
Diet is the big kicker for me. I like cold beer and I love cooking and food. Fortunately, to this point in my life, I've been able to do both of those things and stay in fairly good shape. That said, the whole point of me starting this thread was totally falling off the last 3 weeks or so, starting with the college world series. I could feel my clothes starting to fit tighter and I was like nope. Time to get back in check.
You're similar to me. I always do an elimination diet/no alcohol for lent. That jump starts me through the summer. Once hunting season rolls around, I lose a bit of consistency and eat/drink more freely.
Posted on 7/14/23 at 12:43 pm to bluemoons
quote:
When I started running again, I was at like a 6:30 2.5 mile pace. I hate running, so I decided to try to start running shorter distance faster. Started out around 6:10 mile back in January. Fastest since then was 5:02. I’ve been slacking and now I’m back around 5:20-5:30. It’s just a mental thing. I enjoy it and I enjoy trying to get faster. No idea what my 100m time is. I am decidedly not Ethiopian.
On lifting I agree with all of the suggestions for programs. On running...if you actually hate running but still want to be fast, run 200m and 400m sprints for most of your running workouts. Will be more impactful for body composition and you will actually get sustainably faster, not just trying to push yourself to run a slightly faster mile each workout.
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