Fitness thread

[happyscrappyheropup]

Wowzers. I can do 3 of 160kg. Of late though we haven't the weight at the work gym that I have moved to to exceed that but I reckon I could hit 180 maybe. Maybe not. But lifting big heavy weights is So. Much. Fun.

Great numbers, Geoff. What's your weight?

[geoffbot]

Thanks mate. 100kg, 20% ish bf I think, 6"2. The 180 is a guesstimate, but the 160 is solid; mixed grip and chalk.

[happyscrappyheropup]

Hopefully you can get back to a proper gym at some point.

[geoffbot]

Yeah I should really.

[geoffbot]

New workout

Monday, Wednesday and Friday (taking some Wednesdays off) - upper body
Bench press
Military shoulder dumbbell press
Overarm pull-ups
Bent over dumbbell row
Lat raises

Tuesday and Thursday - lower body
Deadlift
Squat
Farmers walk
Calf raises

4 sets of 8 reps of each or to failure (whichever come first)

Good plan? Anyone care to critique?

[happyscrappyheropup]

Good plan? Anyone care to critique?

What are your goals? If you're looking to put on muscle mass I'd increase the reps, shooting for failure at higher rep counts (10-12) and incorporate drop sets and assisted sets post-failure. Volume is your friend.

Using a bench press as an example. You warm up and then target 225lbs for 4 sets of 10. On the first set you manage 10 clean reps. Second set you manage 9 clean and your partner helps you squeeze the final rep. Third set you're dying by 7, partner helps you to 10, then you shed the weight down to 175 and bang through an add'l 5-7 reps. The fourth set you manage just 5 and your partner pushes you to an add'l 5 and you immediately drop down and do 10-20 pushups.

[geoffbot]

Hypertrophy is my goal - I wanna get big. But cut too - that old chestnut.

I could increase my reps but that would mean dropping the weight a bit You reckon it's a good idea? We do assist each other - yep.

Also how's my split - okay? I think I'm giving my muscles enough rest (48 hours).

[happyscrappyheropup]

Hypertrophy is my goal - I wanna get big. But cut too - that old chestnut.

I could increase my reps but that would mean dropping the weight a bit You reckon it's a good idea? We do assist each other - yep.

Also how's my split - okay? I think I'm giving my muscles enough rest (48 hours).

I'm not sure where you are today so I'm not sure how to recommend you get to where you want to be.

Getting big takes lots of work.



I'm 5'9" and about 210lbs in that picture. I ate a full meal every 3-4 hrs (all prepared by me) and worked out 2-3hrs/day, 5 days/week. Most days doing cardio in the early am and lifting in the afternoon.

[geoffbot]

Yeah that impressive. I was eating shed loads of peanut butter and 3 protein shakes a day for a while so I guess if I wanna get huge I should probably do that again.

[happyscrappyheropup]

Yeah that impressive. I was eating shed loads of peanut butter and 3 protein shakes a day for a while so I guess if I wanna get huge I should probably do that again.

The way you look is the way you eat. You can't exercise away a bad diet. To eat well, food prep is key. If you make one meal, make enough to last a few days. I use my rice cooker a lot for rice, lentils and quinoa. If I need to make some meat, I make 3-4lbs at a time. Steaming veggies only takes a few mins so that can be done while microwaving your leftovers.