The Official Gym & Fitness Thread

Agreed

 

6'6" 250 and trying to get them abs back lol hopefully cutting the booze helps

 

YEs and no. With proper macro's and that program i told you to do..... its easy. Doing the work for that work out is friggen brutal. Im at a new gym now, much less space and no garbage cans.... hint have garbage cans but ill put Money on it that if you actually do it and commit to it you will undoubtably loose fat and gain some muscle back. My best results was loosing about 5 # ( necessary ) gaining strength and endurance as well as loosing 4 inches on my waist.

 

What is aforementioned workout....?

 

I hope Zach still has it, id hate to have to write it all out again. Its basically HIIT meet weights.

Just quick general illustration : your hitting your main 3 core lifts 3 x in 8 days, has 2 days off and the rest of the days are filled with axillary work

Day 1 Test day : find your 7 rep max on just about every single core lift, basic measurement day
Day 2 rest
Day 3 Start:back squat, flat bench, Dead lift superset 1 min rest between @70%7rm 10 sets 10 reps. Can also do muscle snatch or clean

Then again day 5 you'd do front squat, incline, pull up and MS or Clean

Day 8 your back to day 3's work out.

At the end of the month roughly day 27 you will retest your 7rm and use those new values, take measurements and see how you sit in progress. You may stick to the 10/10 or switch to a 7/10 at 85% 7rm

 

It does

 

@zacharypaul89 lemme see dat shit boi.

Seriously though, if you want to pm it to me or I can send you my email or something.

 

This

 

Random question:

Has anyone here ever visited Tokyo?

 

Just do what I do and switch from beer to vodka and tonic or whiskey and Coke Zero 1 day per week. Low fat, low carb, high protein on that day and you'll lose fat no problem.

Is it the MASH Elite Performance one on a Word doc? It's the only one I have saved, so I'm thinking that's it.

If it is the correct one, I'll send it to y'all

 

To be honest i don't remember what format i had it in but most likely

 

Well, whoever wants it, PM me your emails and I'll send it

 

But who wants to cut down on booze? Right Zach?

 

I don't think I'm a pole but I'm not bulky at all

Life goals.....

I'll send you some full body snaps

6'5 in boots baby.

Pretty sure it's one of the main reasons my Gf has stuck around for so long

 

Most people found that doing cleans on the same day as the core lifts was a little to much so i moved it. You can if your conditioning is up to steam. I remember i prep'd an excel file so ill find it and upload it

 

My 2-a-day didn't go quite as expected. My goal was to go at 8:30 and do an Upper workout and then rest until 12:30 and do legs. My neighbor is back in town but couldn't join early and said he could go after lunch (12:30) for legs (Leg day is Thursday. Upper is Friday but I'll be at the beach without a gym so I had to double dip today). I ran a tad late and got to the gym at 8:45 at which time he texted me and said he could actually go at 9:30. So I ended up doing upper from 8:45-9:30. He didn't actually get there until 10, so I wasted time waiting by taking a much needed dump and then did a 10min sprint/push up workout again (like Tuesday). Then we did legs until 10:45.

It was rough...

On the positive side, my broscience shirts are being delivered today

 

I'm gonna need to see these snaps to get an idea of 6'5" 205. I think my snapchat is newife410

 

Now generally i tailor this to the person but this is what i was doing for pre season condition for the sports i was doing.

@zacharypaul89
@Kerleyfries
@TXTaco13
i uploaded what may be an improved or different version to yours and it is in excel for logging purposes.

I forgot that upper and mid back was not in this. My upper back is super strong so i never loaded it into my program but for most people i slotted it in at various locations depending on their capability. I do back 2x a week with this work out, when ever i feel its fresh enough to do so but with the whole program you mid and lower back is taxed quite a bit

 

weights 2x a day is only beneficial imo if your on anabolics or an extreme athlete of sorts
Cardio and weight split is feasible

 

Just took this now. My vest makes me look fat. Thats a 72" ruler I'm standing next to.