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Started By
Message
re: OT Workout Crew: What's your split for the coming month?
Posted on 3/1/16 at 7:25 am to Jim Rockford
Posted on 3/1/16 at 7:25 am to Jim Rockford
quote:
Pistol progressions
What's the progression? Are you trying to learn how to do them?
0
Posted on 3/1/16 at 7:33 am to steeltiger17
I'm cutting.
Posted on 3/1/16 at 7:44 am to steeltiger17
This will be my third week of this schedule:
Monday: chest, 20min jog.
Tuesday: back, 20min interval run.
Wednesday: shoulders, 20mins jumprope session.
Thursday: arms, 20min interval run.
Friday: 20min jumprope session, legs.
Monday: chest, 20min jog.
Tuesday: back, 20min interval run.
Wednesday: shoulders, 20mins jumprope session.
Thursday: arms, 20min interval run.
Friday: 20min jumprope session, legs.
Posted on 3/1/16 at 7:46 am to steeltiger17
Mon/Thurs
Reg Bench
some type curl
some type Tri
Incline Bench
Some type Curl
Some type Tri
Decline Bench
Some Type Curl
Some type Tri
Cable Fly
Dips
Tues/Fri
Leg Ext
Leg Curl
Calf Raise
Squat
Deadlift
powerclean
seated row
lat pulls
Planks and light cardio after all workouts
Wed rest and rest sat and sun.
some weeks its all heavy days but most weeks I do a heavy and rep work out for each.
Reg Bench
some type curl
some type Tri
Incline Bench
Some type Curl
Some type Tri
Decline Bench
Some Type Curl
Some type Tri
Cable Fly
Dips
Tues/Fri
Leg Ext
Leg Curl
Calf Raise
Squat
Deadlift
powerclean
seated row
lat pulls
Planks and light cardio after all workouts
Wed rest and rest sat and sun.
some weeks its all heavy days but most weeks I do a heavy and rep work out for each.
Posted on 3/1/16 at 7:50 am to steeltiger17
Chest & Tri's / rest / Legs / rest / Back & Bi's / rest / OLY Lifts & Accesories
Posted on 3/1/16 at 8:09 am to steeltiger17
Running Phrak's modified Greyskull LP
Eating at 15% deficit (based on sedentary TDEE) - standard keto
M W F lifting (Phraks GSLP)
T Th Sa cardio (Lyle McDonald Stubborn Fat Protocol, fasted with 20mg yohimbine + 200mg caffeine)
Eating at 15% deficit (based on sedentary TDEE) - standard keto
M W F lifting (Phraks GSLP)
T Th Sa cardio (Lyle McDonald Stubborn Fat Protocol, fasted with 20mg yohimbine + 200mg caffeine)
This post was edited on 3/1/16 at 8:29 am
Posted on 3/1/16 at 8:25 am to busbeepbeep
quote:
Running Phrak's modified Greyskull LP
Eating at 15% deficit (based on sedentary TDEE)
M W F lifting (Phraks GSLP)
T Th Sa cardio (Lyle McDonald Stubborn Fat Protocol, fasted with 20mg yohimbine + 200mg caffeine)
Your god damn right. Thats awesome.
I am starting the Greyskull LCI program monday. Will run until I am 8% BF or lower then prolly back to 5/3/1 or greyskull mastadon.
Posted on 3/1/16 at 8:28 am to BRgetthenet
For the record that is an axle bar and that is the correct way to clean that bar, opposite grip, pull, sit on stomach(hitch), switch grip then clean. She just missed the press. Don't understand that meme. nothing wrong with the form at all, in fact its actually really really good.
now its still stupid to clean and press with an axle bar because imo its an injury waiting to happen.
now its still stupid to clean and press with an axle bar because imo its an injury waiting to happen.
Posted on 3/1/16 at 8:38 am to KG6
5x5 every other day. Running or biking on the days in between. Occasionally I'll do 15 minutes of cardio prior to lifts just to warm up, but not serious cardio.
Posted on 3/1/16 at 8:40 am to lsu777
quote:you piqued my interest, so I googled it, and found the scribd doc uploaded by tdlsu777.
Greyskull LCI program monday
This post was edited on 3/1/16 at 8:43 am
Posted on 3/1/16 at 8:54 am to busbeepbeep
if you look on scribd under my name I should have almost all the greyskull books but the new killer conditioning system which I will upload this week.
if there are any other books you want, let me know and I will upload them. I have like 10 gigs of books on fitness/weightlifting.
if there are any other books you want, let me know and I will upload them. I have like 10 gigs of books on fitness/weightlifting.
Posted on 3/1/16 at 9:55 am to steeltiger17
Sheiko #29 MWF
Posted on 3/1/16 at 10:55 am to lsu777
Thanks for the steroids books
Posted on 3/1/16 at 11:01 am to lsu777
quote:
I am starting the Greyskull LCI program monday. Will run until I am 8% BF or lower then prolly back to 5/3/1 or greyskull mastadon.
Skinny fat ectomorph here (6'2 / 170), would I benefit from the greyskull program?
Posted on 3/1/16 at 11:09 am to steeltiger17
Wk 1-
Mon - 5x5 Workout "A" (Squat, Bench, Row) with 1x20 squat set
Wed - 5x3 Workout "B" (Squat, Dead, Press - 30% more weight than "A") with shoulder accessories (5x10 side lateral raise)
Fri - 5x5 Workout "A" with 1x20 squat set
Wk 2-
Mon - 5x3 Workout "B" (30% more weight than "A")
Wed- 5x5 Workout "A" with 1x20 squat set and accessories (3xfail pullups, 3xfail dips, 3x15 tricep extension, 3x15 curls)
Fri - 5x3 Workout "B" (30% more weight than "A")
and continue to rotate wk by wk.
Mon - 5x5 Workout "A" (Squat, Bench, Row) with 1x20 squat set
Wed - 5x3 Workout "B" (Squat, Dead, Press - 30% more weight than "A") with shoulder accessories (5x10 side lateral raise)
Fri - 5x5 Workout "A" with 1x20 squat set
Wk 2-
Mon - 5x3 Workout "B" (30% more weight than "A")
Wed- 5x5 Workout "A" with 1x20 squat set and accessories (3xfail pullups, 3xfail dips, 3x15 tricep extension, 3x15 curls)
Fri - 5x3 Workout "B" (30% more weight than "A")
and continue to rotate wk by wk.
Posted on 3/1/16 at 11:09 am to Polar Pop
quote:
would I benefit from the greyskull program?
I think anyone would benefit from greyskull.
Posted on 3/1/16 at 12:35 pm to jeff5891
quote:
Thanks for the steroids books
haha most of the books i just downloaded through big torrent files that contained hundreds of books. except for the greyskull one, which was sent to me for free by Johnny pain for buying all the other books. You have to upload to be able to download, so I just upload every single thing I can, steroid book or not.
Posted on 3/1/16 at 12:37 pm to Polar Pop
quote:
Skinny fat ectomorph here (6'2 / 170), would I benefit from the greyskull program?
Yes you would very much benefit from the greyskull program. I would prolly suggest the basic greyskull lp linebacker version though while working toward completing the burpee challenge, but the LCI program with the main lifts being in the style of the greyskull lp would work extremely well too and would prolly cut down on the boredom if thats one of the things you have a problem with.
Which ever you chose I would suggest you do the frequency method body weight exercises as mentioned in the LP book.
Posted on 3/1/16 at 12:45 pm to lsu777
by the way I just uploaded the greyskull killer conditioning system books.
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