re: Official intermittent fasting thread

I know.
I got 7 reps of 315 last week. I could have done 3 more.

What would that kind of set equal as far as a ORM goes ya think?

AMRAP with 385 lbs?

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tunechi

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This is for you


Workout would looking something like the following. This is to emphasize shoulders and back trying to get the V-Taper

5+ means go to absolute failure

Workout A – Shoulders & Back
1. Weighted Chin-ups: 3 sets – 5/5/5+ reps –Add Weight or reps every workout
2. Standing Barbell Press: 3 sets-5/5/5+ - Add Weight or reps every workout
3. Weighted Dips-5/5/5+ reps –Add Weight or reps every workout
4. Seated Cable Rows: 2 sets – 4-6 reps
5. Side Lateral Raises: 4 sets x 10-15 reps

Workout B – Lower body and Biceps
1. Squats: 5/5/5+ reps –Add Weight or reps every workout
2. Romanian Deadlifts: 2 sets – 6-8 reps
3. Standing Calf Raises: 2 sets of 15-20 done with a 5 second pause at the top and a 20 second pause at the bottom in the fully stretched position
4. Barbell Curls: 2 sets – 6-8 reps
5. Hammer Curls: 2 sets – 10-12 reps

Workout C – Chest & Triceps
1. Incline Bench Press: 2 sets – 4-6 reps, 6-8 reps (RPT)
2. Flat Bench Press: 2 sets – 4-6 reps, 6-8 reps (RPT)
3. Skull Crushers: 2 sets – 6-8, 8-10 (RPT)
4. Rear Delt Flyes: 4 sets x 10-15 reps (SS)
5. Abs Wheel Roll outs: 2 sets x 10-15 reps

Workout D – Shoulders & Back
1. Weighted Neutral Grip Pullups: 3 sets – 5/5/5+ reps –Add Weight or reps every workout
2. Sitting Barbell Press: 3 sets-5/5/5+ - Add Weight or reps every workout
3. Bent Over One Arm DB Row (kroc row)-2 sets with the heaviest weight you can do 15-20 reps. Add weight or reps every workout.
4. Donkey or Seated Calf Raises: 2 sets of 15-20 done with a 5 second pause at the top and a 20 second pause at the bottom in the fully stretched position
5. Wide Grip EZ Bar upright Row-4 Sets x 10-12 Reps


Eating schedule would look something like the following


Workout Days-assuming a workout about 4-6pm. Adjust as needed.
Wake up and go for a 45-60 min walk.

1:00pm-Break the fast with meal containing approx:
Protein-50g
Carbs-75g
Fat-15g
So small amount of meat and some veggies


6:00pm-Post Workout
Protein-100g
Carbs-175g
Fat-30g
Should be a really large meal. Enjoy it. lots of meat and complex carbs like rice or potatoes.

8:00PM-Last meal
Protein-55g
Carbs-16g
Fat-5g
So either a protein shake or meat and veggies or greek yogurt or cottage cheese



Rest Day
Wakeup and go for a 45-60 min walk

2:00pm- Break the fast with largest meal of the day
Protein-100g
Carbs-125g
Fat-40g
So should be a fatty meat with some form of carbs like potatoes or rice.

4-6PM- Go for run. Again don't overdo it. Keep it at under an hour. Bouts of HiiT are ok just don't go crazy and keep any HiiT to under 5 min if combined with a run, under 12min if by itself.

7:00 PM- last meal of the day
Protein-80g
Carbs-30g
Fat- 40g
This should be a whole food meal mainly with a fatty meat and veggies.



Again black coffee during the fast is your best friend and nothing is set in stone. Just stay within calorie limit and try and stay fasted atleast 16 hours day to day. But don't freak if you break the fast early or your macros don't match exactly.

also keep in mind if you want something eat it. Want ice cream...eat it, just do it after lifting and adjust everything accordingly. Want nuttella...eat it. Chicken fries....eat it.


again do the same measurements I outlined above and track everything, adjusting as needed.


Also if you want to get the fastest fat loss then you can try ephedra(available at walgreens as bronkaid) with caffeine. should be 50mg ephedra to 200-250mg caffeine. Only take during the fast.


Also realize your numbers are a little high calorie wise because you are wanting to go for runs. Its why your macros are different also.

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So I was wondering about that yesterday. I usually never went past 5 reps on deads either. But now that I'm doing Greyskull LP, it calls for a single AMRAP set of deads once a week. So I was doing 385 yesterday, and my AMRAP number was 8, though I felt I was gonna puke pulling that 8th one (keto bonk maybe?)

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johnny pain says do not go above 8 reps on the deadlift when doing the gslp.

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it calls for a single AMRAP set of deads once a week. So I was doing 385 yesterday, and my AMRAP number was 8, though I felt I was gonna puke pulling that 8th one (keto bonk maybe?)

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I believe anything heavy that is bent over (Deads, rows) should be left in the 3x5 rep range. AMRAP on Deads just really screams herniated disc or back issues.

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That's an interesting workout split. What's the reasoning behind not doing isolated muscles each workout?

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Because the poster wants to continue to do the wendler 5/3/1 program. But also because doing a bro split sucks. it sucks for gaining strength, it sucks for gaining muscle and just all around sucks imo.

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Almost no isolation exercise simulate real work, real life or actual athletic activities. They are largely relegated to bodybuilders now. Unfortunately, there is a huge infrastructure of isolation machines in the Nautilus and other manufacturer's repertoire and that changes very slowly over time.

Obviously, some rehabilitation regimens can benefit from some isolation exercises - I don't want to say they're "never" appropriate, but they should be relegated to the dust bin - or, at most, occasional supporting work for general fitness or athletic conditioning.

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exactly isolation has a place in a program but should never be the main focus. Sorry but you don't need to hit the muscle from a 100 different angle is not needed

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On a large scale, I agree with you. However, if you want to fully develop a particular muscle, isolation is good. Getting proper technique and making sure all the muscles are primed for the lift puts way more strain on it than compound movements in my experience. I can feel my biceps work harder when doing DB curls when I externally rotate my shoulders and pinch my scapula together and use my arm as a proper lever and put the DB right below my fingers and not grasp tightly. I don't get the same effect when I am doing a supinated row and I have to use grip strength, forearms, biceps, rear deltoids and back.


Now for overall growth and strength, compound is king.

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correct. Isolation work should be secondary and used to shape the muscle for the body type you are wanting.

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Ok. Thanks.
I'm not 45 yet though.

My waist has been getting smaller. Weight hasn't been going up though. Just kind of stalled out at 219.

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i just guessed on the age based on the boot camp comment.

as long as waist is going down and weight is only going down 2 or 3 pounds each week you are fine.

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johnny pain says do not go above 8 reps on the deadlift when doing the gslp.

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well it looks like i picked a good starting weight when I started GSLP then . Might jump 10lbs instead of 5 for next week and see what it does to my reps.