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Written like that, id assume its looking for a straight set.
AMRAP wont have a rep range, its exactly as it says, as many reps as possible. This often means also loosening up on form in order to get a few more, or even partials.

however, you can follow a program, and still add intensifier techniques if youre recovering fine on the standard sets.

so if youre following an intelligent program, try straight sets to failure this week, if you recover in plenty of time, add some intensifiers like rest pause.
Ok i'll start with straight sets for now and see how it goes
 

TomJ

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Ok i'll start with straight sets for now and see how it goes
if youre not doing your own programming, or working with someone to tailor your programing custom to you. then youll have to gauge your own recoverability and adjust as such if you want the most out of it.

generic, preset programs are meant to be as widely applicable as possible, so pretty much all of them need some sort of minor tweaking to fit with your individual recoverability.
 
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if youre not doing your own programming, or working with someone to tailor your programing custom to you. then youll have to gauge your own recoverability and adjust as such if you want the most out of it.

generic, preset programs are meant to be as widely applicable as possible, so pretty much all of them need some sort of minor tweaking to fit with your individual recoverability.
do i gauge the recoverability by if im able to either move up in reps or weight each session? so so long as thats moving along I'm fine?
 

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do i gauge the recoverability by if im able to either move up in reps or weight each session? so so long as thats moving along I'm fine

gauging recoverability is fairly nebulous. its a mix of a bunch of things, progressing week to week is a good indicator that you are recovering properly, so if thats the case you know you are at least recovering in time.
from that point you need to self assess on WHEN youre feeling recovered.
if you are feeling like your 100% recovered and could train again 2 days before your next session, then you can squeeze more out of the session. If youre only feeling fully recovered the day before, or morning of, then id say youre fairly well dialed in.


in my eperience its easier to overshoot and taper down, than undershoot and taper up.
If you really hammer a session, and its clear that you arent ready for that next session in time, then you can cut back a little bit each week until you feel like you are recovering.
 

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fullbody ABCD split day 1
A - heavy upper
movement (target rep range) - weight, reps
decline chest press (6-10) - 3pps, 8
ohp (6-10) - 135 - 6
dips (6-10) - 90 - 7
lateral raises (10-16) - 40s, 10
lat pulldowns (6-10) - 231, 7
cable row (6-10) 187, 11
seated bb extensions (10-16) - 80, 13
seated curls (10-16) - 35, 11
hamstring curls (15-25) - 130, 14
walking lunges (15-25) - 185, 22
leg extensions (15-25) - 90, 32
standing calf raises (15-25) - 3pps, 21
ab crunch machine (15-25) 60, 15

intake - 5500 cals, 450g protein (carbs were estimated, give or take 500 total calories)
protein cereal - 750cal, 50p
chicken&ramen - 1700cal, 140p
2 cans pepsi - 300cal
2 fruit rollup - 100cal
protein cereal - 750cal, 50p
ice cream - 400cal
chicken - 1500 calories, 210p

notes:
been waking just below 185, walking 188ish
workout took a lot longer than expected, luckily I didn't have to wait on any machine and just breezed through them all in order. Didn't actually measure the cereal or ramen or oil or sauce for any of the food, so I may have low or high balled the calories by a bit.

Questions:
on leg extensions, if I shook it off for 2 or 3 seconds, I could easily hit 2 or 3 more reps. Am I supposed to keep doing this til I no longer hit any more reps after shaking it off for a second?
You’re looking damn good.
Just go to positive or technical failure.
The frequency won’t allow proper recovery if you’re doing intensifiers.
 

RiR0

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Also don’t be afraid to take an extra day off here and there as you go deeper into the training blast.
This is really a more advanced routine than JP let’s on because you really need to know your body
 

TomJ

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You’re looking damn good.
Just go to positive or technical failure.
The frequency won’t allow proper recovery if you’re doing intensifiers.
fuck, i didnt read what program he was running. yeah id run it as written.

youll run yourself into the ground if you start casually adding intensifiers that arent written
 
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back progress:
havent been hitting rows in forever, mainly just high rack pulls, shrugs, and a couple sets of lat pulldowns.
 

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rest day 5/2/23
diet - 4650 cal, 450g protein
2 packs ramen - 1000 calories
ice cream - 200 calories
3 pepsi - 450 calories
2 protein cereal - 1500 calories, 100g protein
2.5lbs chicken - 1400 calories, 350g protein

5/3/23
sick as fuck. woke up with fever, chills massive congestion and a fucked up throat. havent left bed. i cant take like 90% of medicines because i have to avoid certain shit before surgery just im just kinda laying here dying
 

Diesel59

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I hope you feel better soon.

What ramen do you get that has 500 calories in a pack?
 
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rest day 5/2/23
diet - 4650 cal, 450g protein
2 packs ramen - 1000 calories
ice cream - 200 calories
3 pepsi - 450 calories
2 protein cereal - 1500 calories, 100g protein
2.5lbs chicken - 1400 calories, 350g protein

5/3/23
sick as fuck. woke up with fever, chills massive congestion and a fucked up throat. havent left bed. i cant take like 90% of medicines because i have to avoid certain shit before surgery just im just kinda laying here dying


You had a good run and you will be missed.
 
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rest day 5/2/23
diet - 4650 cal, 450g protein
2 packs ramen - 1000 calories
ice cream - 200 calories
3 pepsi - 450 calories
2 protein cereal - 1500 calories, 100g protein
2.5lbs chicken - 1400 calories, 350g protein
Lol, you shouldn't list this under "diet" list it appropriately under "shit I jammed into my face today"
That ramen had enough sodium to kill most people.
Three? Three mf-ing pepsi? 10% of your calories come from fucking soda?
And why not have some ice cream? You've been a good little boy and ate two bowls of "protein" cereal. Fucking cereal?

I don't know man, you've made good progress. Now imagine what could happen if you started doing shit the correct way. It's all going to catch up with you in age. If I ate that diet? Fuck me. I'm just jealous. I wanna be young again. Damn.
 

TomJ

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"diet"

bro, how have you been here this long, with so many people helping you and your shit still looks like this?
im all for diet breaks, but you can do better. and i get wanting some soda, but get on the diet soda train

2 packs ramen - 1000 calories
ice cream - 200 calories
3 pepsi - 450 calories
 
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I hope you feel better soon.

What ramen do you get that has 500 calories in a pack?
stir fried in panda express teriyaki and oil
Lol, you shouldn't list this under "diet" list it appropriately under "shit I jammed into my face today"
That ramen had enough sodium to kill most people.
Three? Three mf-ing pepsi? 10% of your calories come from fucking soda?
And why not have some ice cream? You've been a good little boy and ate two bowls of "protein" cereal. Fucking cereal?

I don't know man, you've made good progress. Now imagine what could happen if you started doing shit the correct way. It's all going to catch up with you in age. If I ate that diet? Fuck me. I'm just jealous. I wanna be young again. Damn.
kinda just having for now because this week doesnt really matter in the grand scheme of things
 
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stir fried in panda express teriyaki and oil

kinda just having for now because this week doesnt really matter in the grand scheme of things
I haven’t seen your food listed in a while. Why now when it doesn’t matter?
 

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