re: The Greyskull Methods- A Primer

Done I believe

LINK

There is the Google drive Link. I will have to approve once you send.

I'll answer the other items when I have time.

So gonna ask you a few questions to try and lead you to your own conclusions, please don't get offended

So by your own admission, you are fat and you are older.

To lose weight like you said was the goal, you must be in a caloric deficit. This alone puts recovery in a large hole as is.

So do you believe chest flyes are going to do anything to help you lose weight? What about back extensions? How are these helping you toward your goals?

You are already hitting the triceps with a pressing movement and close grip bench, do you really believe working them with a single joint exercise while in a caloric deficit is going to do anything? Same question applies to the curls.

Do you really feel more heavy rows are going to help when we are already doing heavy chins and deads?

Ask yourself are these exercises helping me progress on the big lifts to gain a tad bit of muscle while in a caloric deficit or are they just cutting into my energy reserves more to make it harder to recover. Are the exercises burning enough calories that's it's worth cutting into those energy stores for the increased fat burn?

Answw the above and you will have your answer on your lifting routine. The templates are there and put together for a reason. Total workout should be under 60 mins at your level. We are powerbuilding here using intensity on the big lifts to drive progress(amrap sets) using the first two feeler sets to make sure we are getting enough volume for those that can Garner the type of intensity needed to drive progress with one set. Vune is. Otherwise our driver of progress and is a hnderance to a certain degree. You can say it's not a lot, but those exercises are doing jack shite for your goals especially with the very large deficit you say you are eating at.

I love the mile runs, they are great as you don't see many fat guys run sub ,7 min miles. But again they eat into recovery and if we are just throwing in volume for the sake of volume, well you are going to end up stalling quickly.

I would highly encourage you to use the fasted walks as you primary means of fat burning, starting with 20 min in the am unless you just love running(you don't or you wouldn't be over weight). This will not cut into energy stores. Add 10 daily once you plateau. Once you get to ,60 min six times a week, add a metabolic conditioning session after deadlift day on with a 10 min time cap. As you stall bump up to 12 then 15 min for each stall. Stall again, add a 10 min session on Saturday and cut the Wednesday session back to 10 min for 29 min weekly. Repeat and when you get to 15 min each day and stall add a third day at 10 min per. After you reach three a week, start adjusting diet or add in a jump rope or burpee homework sessions.

Try and think, why am I adding this and what is it doing to help me reach my goals. Also we attack so called assistance exercises with the same intensity we do the main lifts.

We start with the minimum that is moving is towards our goals, once we stall in pursuit of the goals, we adjust with more than the minimum, so on and so forth. Same with diet, we start with 0.8g protein per one of lean mass and we make the rest up with carbs and the far that comes in our protein. When we stall and can't add anymore volume or risk over training, we adjust can timing and the carb cutoff, once we get that dialed in and we stall again we cut some carbs and some calories and we add protein. We continue this until we get down to 100g carbs which is the minimum we go down too on training days. From there we clean up the protein sources to low calories.

We check stalls using the scale and the measuring tape when naval and arm measurements taking in the morning on Sunday's and Wednesdays and using an average over a two week period.

It's all about progression in training and diet.

My bench has been easy progression so far in 2 weeks. Constantly hitting 8-10 reps on the last set.

Squats not so much.

I’m really enjoying this program though. 3 days per week while adjusting to moving to a new city is perfect instead of splitting body parts and spending hours in the gym.

Just need to dial in on the diet and see where it takes me.

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This is great. You should be a personal trainer really!

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Hell no, doesn't pay good enough and you end up being there just for somebody to talk to or be some old ladies sex quest.

Only way I would ever do it would be an athletic training facility and not enough peoe in lake Charles to make that profitable. And I'm not moving.

Thank You Sir!

back extensions are fine if you feel like they are helping you.

for fasted walk, you should be a decent pace but you shouldnt be panting or gasping for air, just a decent pace walk. dont over think it.

read this

Just because it's long doesn't mean the method is complicated. Success comes to those that are willing to put in the effort, that includes putting in the effort to learn. If that's not you then move along. Sorry, it is what it is.

I get it. I just thought it was funny.

Who the hell drinks a gallon of milk a day though? That one threw me off.