re: The Greyskull Methods- A Primer

Decided to go ahead and do a full reset with the new year.

Bench 155 2x5, 1x15
Close grip bench 105 3x8
Controlled down, uxplode up dips 3x10
Pull downs 3x8
Abs and conditioning.

I'm going to be sore tomorrow after being out of the gym since Christmas

Yea I start back tonight and I am going to be sore as shite. Starting the 60 day challenge I post in the other thread but doing the steak and eggs diet.

777, please evaluate my conditioning plan for weeks 6-8 (I plan to ramp it up week 9-12):

Fasted walking for 45 minutes - Monday - Thursday
Bike 5 miles at a 3:45 minute pace (adding 0.5 miles each week) - Wednesday
Run 1.0 mile and try to beat my time each week - Saturdays

I’m trying to lose a little fat and gain muscle. My lifts are progressing fine and I’m doing the HW.

Thanks

Reset it down to 165 and set rep records. Concentrate on form and bracing and push it hard.

quote:

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Reset it down to 165 and set rep records. Concentrate on form and bracing and push it hard.

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W20D1 In the books. I reset down to 165. Set a rep record with 12. My muscles weren’t giving out as much as my breath from the bracing. I could probably do 5 more muscularly.

Everything looks fine except drop the Arnold press.

Sorry my response was quick and didn't answer the underlying reasons and in general was half assed, I apologize.



Lat raise/ face pull superset would be fine.

But just an overall critique, you seem to want to focus on big arms, if you...great, let's fricking do it and do it right. throw shoulders as the focus, add the lat raise/ face pull superset in place of the arnolds. Make all your lateral raise sets double rest pause. I.e. do the 3 rest pause sets, rest 90s and do it again.

Drop the incline bench and finish each day with a zpress variation and then a waiters walk variation.

Replace the bench with close grip, replace pulldowns with weighted Chins.

If you are gonna go all out for an arm focus, then do it.

Focus on the chins hard on either ladder sets or Frequency method. For the pushup homework hit close grip pushups. This will get the volume up.

Hit a minimum of 300g protein a day and you will grow. Hit the burpees and hard conditioning and you will grow and shred.

You can keep the bench if you would like. Frequency is gonna be the key here along with intensity.

If you like the way you had it laid out, run it for 6-8 weeks like that. Worst thing is you learn something.

For tracking, I just like to use my fitness pal

275-300g should be daily goal