the GAINS thread

[Syche]

We have basically a half Murph today:
400m run
25 pull ups
50 pushups
75 airsquats
400m run
rest 5 minutes
repeat

Need this, worried about Murph next weekend [You must be logged in to view images. Log in or Register.].

[Jimjam]

What's an air squat? Sounds like a fart. I don't think it's a fart.

[Llandris]

Its just a body weight squat

Todays Strength (shoulders)
Weight 95#
Reps; 10-9-8-7-6-5-4-3-2-1
Barbell strict press
pushups
time 6:51

Murph is coming

[bigjeff100]

Originally Posted by Llandris [You must be logged in to view images. Log in or Register.]

Its just a body weight squat

Todays Strength (shoulders)
Weight 95#
Reps; 10-9-8-7-6-5-4-3-2-1
Barbell strict press
pushups
time 6:51

Murph is coming

Nicely done my'man! I used to wrap up any shoulders/tricep/chest day with pushups myself. But dips are now my go to "burn'em out" exercise.. Mainly cause they touch on lower pec.. Anything i can do to build that lower shelf i do!!! Nicely done tho Llandris.

[Thorondor]

Ac joint finally healed up:

Barbell bench 1min break between sets

180 x 7
185 x 6
190 x 5

Supersets cable flies >tricep pushdowns no breaks
180 x 6 > 85 x 6
165 x 8 > 70 x 8
150 x 10 > 55 x 10
135 x 14 > 40 x 14
100 x 20 > 30 x 20

Pushups to failure.

Done in under 20 mins. Will return tonight after work.

[Thorondor]

Pullups (overhand, 1 minute break on sets) 10, 8, 6
Bicep curls (cable isolated, eccentric accentuated 1 minute break on sets) 80x12, 95x10, 110x8, 125xfailed on 6th
Dumbell rows (eccentric accentuated, 1 minute break on sets) 65x10, 70x8, 75x6
Lat pulldowns (1 minute break between sets) 120x12, 140x10, 160x8, 180x6

Gave the chill black dude that runs the front desk 2 free cases of preworkout and 1 case of protein drinks because racist.

[Thorondor]

Check stronglifts 5x5, 3-2-1 etc.

12 rep sets means ur at approximately 55 to60% of ur 1 rep max, which means ur conducting an anaerobic workout that isnt conducive to strength training or building muscle mass. Plus im focusing on the eccentric when its in the higher rep ranges. Higher rep count, given that ur failure rep is no higher than rep 16, is good for hypertrophy or sculpting so this month im starting sets in that range pyramidding up to fast twitch sets that are conducive to strengrh training and mass building.

Look at marathon runners physique, theyre doing leg exercises in a nigh unlimited rep count thereby performing anaerobic exercise. Do they look like they have massive legs? Or well defined beanpoles for legs?

[Mead]

Originally Posted by Thorondor [You must be logged in to view images. Log in or Register.]

Check stronglifts 5x5, 3-2-1 etc.

12 rep sets means ur at approximately 55 to60% of ur 1 rep max, which means ur conducting an anaerobic workout that isnt conducive to strength training or building muscle mass. Plus im focusing on the eccentric when its in the higher rep ranges. Higher rep count, given that ur failure rep is no higher than rep 16, is good for hypertrophy or sculpting so this month im starting sets in that range pyramidding up to fast twitch sets that are conducive to strengrh training and mass building.

Look at marathon runners physique, theyre doing leg exercises in a nigh unlimited rep count thereby performing anaerobic exercise. Do they look like they have massive legs? Or well defined beanpoles for legs?

why do you even respond to him?

he's never had any clue what he's talking about and is just trolling the entire time

[Thorondor]

Originally Posted by Mead [You must be logged in to view images. Log in or Register.]

why do you even respond to him?

he's never had any clue what he's talking about and is just trolling the entire time

Yeah thanks for calling me out on the DEERing.

[Thorondor]

I should also add that you never just be repeating the same exact weight and rep ct scheme. If you dont constantly change it up, your muscle memory kicks in and you plateau, or backslide.