Ark94's Workout Log

[ark94]

Joe d says not to count protein from nuts

I said to do 3 sets of hypers per week to strengthen your lower back which will help you to stop GMing out of squats. Just make sure you are PRing the hypers each week and u don't need any other assistance for erectors or hips.

pr? im going to assume personal recording.

I have been doing them once a week now for the last 2 weeks. What i have been doing is 3 sets of 10 right now. And it doesn't feel that bad. I could probably do 3x20 tomorrow.

 

[ExtraMile]

once u get to 3x20 with bodyweight add weight either with a weighted vest, bar behind the neck, hold a bar zercher style or use a band.

yes by PR i mean personal record, so if you keep PRing something you keep setting new personal records.

 

[ark94]

Alright thanks EM. Heading out to the gym soon, so im going to try and shoot for 3x20.

Something new now, i hope this doesn't get interpreted in the wrong way.
So summer has basically arrived, and im bulking. I don't mind that im bulking during summer, but i do mind that im not suppose to do a lot of physical stuff. I am used to being very active during the summers, playing soccer at least 3times a week at 2-4hours each time. I loving being outside, and just doing shit.

I also got a job near my house, about a 5 minutes drive, maybe 15minute bike. I work weekends and now that its nice out, can i not bike to my work? I know its exercise and that counters the bulk, but i would rather bike than drive there.

So with that said, i like being active during the summer. What can i do to ensure im not burning muscle, other than eat more? Because i am def. eating enough, i can up it a little if needed too.

I realize people don't normally bulk during the summer, but since i started late im stuck with it. I just don't want to lose muscle if im out playing soccer, or biking. Any tips?

 

[ramnares]

If you're eating excess calories then biking and playing soccer would not have a huge impact on your bulking phase. Intense cardio workouts, where you're keeping your heart rate high for long periods of time will be counter-productive to bulking so I wouldn't worry too much about the biking/soccer activities.

 

[ark94]

If you're eating excess calories then biking and playing soccer would not have a huge impact on your bulking phase. Intense cardio workouts, where you're keeping your heart rate high for long periods of time will be counter-productive to bulking so I wouldn't worry too much about the biking/soccer activities.

Alright then that sounds good, thanks. I didn't want to have to drop the soccer and biking, so its good to know i can continue with that.

Well, this sucks. I go to the gym, and they are closed due to a plumbing problem. So.... that means no workout today.

Its still cool if i go tomorrow for a workout, then go monday?

 

[ExtraMile]

lol of course you can play soccer and ride your bike and shit. Some exercise is good but remember the more exercise you do the more calories you burn to if you feel like your doing alot of exercise, just take in a little more cals each day to replace the ones that were used during exercise. simple.

 

[ark94]

Alright thanks EM.

Last question i guess i have, is about deadlifts. I know I'm not deadlifting tomorrow, but i always wondered.

I have only been doing 1x5 for deadlift. Cause that is what you guys suggested before, should i not be doing any warm up sets? Or any other sets on my working weight???
I have not been doing any warmup sets, or any other sets on my working weight, however my working weight is pretty hard but i always get through the 5 reps. Just think that if i were to due warmup sets, it would take a lot out of me?

 

[ExtraMile]

omg man are you serious? People mean you only do 1 work set, rather than like with squats you do 3 work sets with the heaviest weight. fuck...

for deadlifts you should be doing 4 or maybe total sets. If you bother to read any of the logs on here you will see peoples deadlift workout would go something like this for example
135 x 5
225 x 5
285 x 5
335 x 3
395 x 3

as you can you your meant to pyramid up to your max set with the lighter sets serving as warmups

 

[ark94]

omg man are you serious? People mean you only do 1 work set, rather than like with squats you do 3 work sets with the heaviest weight. fuck...

for deadlifts you should be doing 4 or maybe total sets. If you bother to read any of the logs on here you will see peoples deadlift workout would go something like this for example
135 x 5
225 x 5
285 x 5
335 x 3
395 x 3

as you can you your meant to pyramid up to your max set with the lighter sets serving as warmups

yee i always check out all the logs in here, yours, j's, tblocks, and i see that. I was always curious about warmup sets because a while back you guys said that some people only do deadlifts once every 9 days, and i should only do 1set 5. Didn't realize i should be doing the pyramid on deads like i have been on every other lift.

Thanks though, cleared it up.

 

[Tblock1]

Holy shit you are lucky you haven't already gotten injured! Yeah you want plenty of good warmup sets and mobility exercises before your top set, you should be warmed and maybe sweating before your top set. So if you are doing a 1x5x195 set for tops, try:
45x5
95x6-8
135x5
155x2
175x2
then 195x5

The key is plenty of volume at not too high of your max, you don't want to tire yourself out. I wouldn't be surprised if your strength went up on deadlifts, I jsut can't imagine going right in and pulling my top set of 375x5.....it would feel so fucking heavy!