Huddle Workout Warriors

[88 Bronco]

im at a caloric deficit right now actually so that might be a reason why im not increasing as dramatic. I need to get rid of my enormous stomach before i go on a caloric increase.

That would be it most likely. Early in your training you can lose fat and build muscle, but eventually you will plateau. I understand the desire to lose the stomach. Stick with it and you'll do it.

[The Saltman]

im fine with losing a little muscle right now to get rid of this fat on me and then go on a slow slow bulk

[Darth Biscuit]

rep amounts stay the same and increase by week until i can do the wieght 12 12 12.

it is based off of a 10 re max to start. so i did say i could do 115 12 times previously but it is 10.

then if i can do the wieght 12 12 12 that week i increase the wieght the next week and start back over again at the 8 rep range.

OK, I get it...

So try this next time just to change it up...

Instead of doing one weight 12 12 12 or whatever, try starting a little lighter, say 100 and do 12...

then to 115 say, 8 reps...

then to 125 6 reps

then to 135 4 reps

then back down... 115 6 or 8 reps, 100 10 or 12

Pyramid it... that way you're progressively putting more stress on the muscle you're working as it gets more fatigued and it will grow.

What else do you do in your workout exercise wise?

For example... on chest day I would:

Warmup (treadmill or bike, 10 minutes)

Warmup my chest (3 sets on pec deck at medium low weight)

Barbell Bench Press (pyramid sets as above)

Incline Dumbell Press (Pyramid sets)

Decline Barbell Press (Pyramid sets) or body weight dips ( 3 or 4 sets of whatever you can do)

Cable Flies (3 or 4 sets at medium weight focusing on form and squeezing muscles hard)

Abs

Cool down, stretch...

[The Saltman]

im doing a fully body workout and I didnt give my full details but it deloads the weight every other day.

for an example on monday im doing bench 2 warm up sets 50% lower on wieght 8 then 25% lower 8 then 115 8 and 8

Then I do squats 135 ..8 50% less and 8 25% less for warmup then I do 135 8 and 8

then i dont do warmups on the other exercises. Upright rows, stright leg deadlifts...so on and so forth

then on wednesday i take 10% off of the weight for each exercise and then friday take another 10% off all exercises.

then start over the next week with 9 reps instead of 8 and so on and so forth..oh and for your viewing pleasure

[The Saltman]

These are my workouts everyday

Bench press

Squats

overhead press

upright row

Bent over row

Stiff leg deadlift

leg extensions

calf raises

[NCstoner420]

These are my workouts everyday

Bench press

Squats

overhead press

upright row

Bent over row

Stiff leg deadlift

leg extensions

calf raises

You really should split this up over at least two days. You do not want to work the same muscles back to back to back. Give yourself 24 hours rest at the least depending on the amount of reps you do.

[The Saltman]

sorry i misspoke..its not everyday

Monday

Wednesday

Friday

[88 Bronco]

Solid plan. Take before and after pics so you can see the difference. I did the same thing. At 5'6 and a half (yeah I'm short) I started the year at 198. By August, I was down to 150 and 11% body fat. Now I'm 165 and stronger than I have ever been. Anyone can do it, it just requires discipline and dedication.

[The Saltman]

post them here if you dont mind. maybe some white out for your ugly face. and if i progress enough ill do the same.

I have taken a before pic but that was in june. worked out for 3 months then stopped but im back at it again hopefully now for good.

im 5'7 and short as poo too..now at 172 but with a huge beer belly.

my goal cut weight is 145lbs then I want to get to 165 .

[Darth Biscuit]

sorry i misspoke..its not everyday

Monday

Wednesday

Friday

That's a great plan, but don't do it forever... 2 months or so, then switch it up.

I'm to the point where I go nearly everyday, so I shoot for 4 days between exercising body parts. I did back on Sunday, so I won't do it again until tomorrow because today is my off day.

I break my workouts into:

1) Back Day

2) Chest Day

3) Leg Day (with biceps)

4) Shoulder/Trap Day (with Triceps)

5) Aerobic only or off

I no arm specific work on back or chest day at all so as not to overtrain them. Also, I never do the same workout twice in a row... if I do barbell bench this chest day, I don't do it at all next one or possibly do it as my last exercise.

Right now, I've gotten off of creatine and have gone from doing heavy, low rep sets to lighter higher rep sets with more cardio and abs. I'm going to do that cycle until first of the year then switch again.

[Cat]

Cat, in regards to your pull up question, no you should lose that much by missing a week. A lot of other things could explain it. Were you properly hydrated? Did you do anything strenuous prior? Did you warm up? Are you eating below your caloric needs? All of these can impact resistance training.

Interesting. I can't remember that far back but I know I warmed up however I do go through phases where I don't drink much and take in too little food.

I'll monitor those things and take them into accountant in the future.

Thanks for the tips.

[88 Bronco]

post them here if you dont mind. maybe some white out for your ugly face. and if i progress enough ill do the same.

I have taken a before pic but that was in june. worked out for 3 months then stopped but im back at it again hopefully now for good.

im 5'7 and short as poo too..now at 172 but with a huge beer belly.

my goal cut weight is 145lbs then I want to get to 165 .

I'll put them up when I get home. My before pics are just normal pics.

Interesting. I can't remember that far back but I know I warmed up however I do go through phases where I don't drink much and take in too little food.

I'll monitor those things and take them into accountant in the future.

Thanks for the tips.

No problem. Hydration is very important, as is diet. Working out fasted is not recommended for resistance training. I prefer not working out fasted at all, but some people believe it's good for cardio if you're trying to drop fat. Personally, I've found that my best workouts occur after a light healthy snack about an hour or two prior to the gym.

[88 Bronco]

Me at Xmas last year

Me at the end of my cutting phase, it looks better on my phone. I'll add one when I'm done bulking.

[panthers04100]

Bad gym etiquette drives me nuts. It's not that damned hard to grab a spray bottle and wipe down the equipment you just sweated all over. Oh, and if you're curling in the squat rack, I hope you get polio.

the curl bars at the y only go up to 110. Some people can curl more than 110