re: Rate My Workout

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simple A/B template. Here is something I posted posted in another thread. This is for strength and aesthetics, focusing on bringing up the lower chest line with lots of dips, bringing up the arms with chins and dips, and creating the V-shape with the chins, press and lateral raises. Add 2.5lbs on upper body, 5 on squats and deads.

For the bodyweight exercises either pick a number you can get in 10-12 sets with 1 min rest or pick a time period and get max reps in the time period.

JUST GET frickING STRONG ON THE DAMN EXERCISES LISTED!!! If you do that and eat 300g of protein a day, everything else takes care of itself. Stop bouncing around and get strong.

Just set it up on a simple A/B rotation with rpt or the greyskull traditional 2x5,1x5+

A:
incline
Back squat
Wide bodyweight dips- 50-100 reps
Bodyweight chins- 30-100 reps
Bent over reverse shoulder flyes- 2 x 15-20


B:
Press
Weighted chins
Weighted dips
Deadlift- 1 set
Barbell curls- rpt 6-8/ 8-12/ 12-15
Side lateral raise- 2 x 15-20


5-6 exercises, quick and to the point. Do the above and it should take less than an hour. Pick some form of hard arse conditioning for 10min and get after it

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Then just do the above three days a week. Do one or two days of hard conditioning like 50 burpees for time or a 1/2 mile for time or some other type where you go all out for 10 min or less. Record the time and beat it the next time.

Key to greyskull, like everything, is the logbook. Must keep a log book, must beat the log book.

Same with diet, must keep a log book.

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lsu777

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What is “getting burned”?

Someone reported the sharing of the Google drive as sharing copyright material and got it shut down.

No you are right. You can do them but honestly it's more of an advanced movement to do them correctly on therw.