fisty

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#36 - Nehaj sikat šupak  [+] (1 new reply) 01/18/2015 on What tv shows are called in... +1
#56 - steelcrasher (01/18/2015) [-]
se greš tepst ?
#13 - Picture 01/16/2015 on Jimmy Neutron +61
#79 - bodyweights for the two?  [+] (3 new replies) 01/16/2015 on Dehydrated muscle 0
User avatar #80 - lordofpenis (01/16/2015) [-]
check the comment below brah
User avatar #83 - chaossniper (01/16/2015) [-]
fisty and lordofpenis

can you to get a room it's a bit gay
your username doesn't help by the way
User avatar #84 - lordofpenis (01/16/2015) [-]
powerlifters are gay, can't you tell from our usernames?
#75 - damn dude so what are your maxes now when ur cut compared to bulked  [+] (6 new replies) 01/16/2015 on Dehydrated muscle 0
User avatar #77 - lordofpenis (01/16/2015) [-]
when I bulked:
B: 110kg
S: 160kg
D: 185kg

Current:

B: 135
S: 200
D: 220

Tbh I think I can do 140kg next week, for bench, and 205kg for squat, I would've done it this week but I took the week off due to semester 1 exams
#79 - fisty (01/16/2015) [-]
bodyweights for the two?
User avatar #80 - lordofpenis (01/16/2015) [-]
check the comment below brah
User avatar #83 - chaossniper (01/16/2015) [-]
fisty and lordofpenis

can you to get a room it's a bit gay
your username doesn't help by the way
User avatar #84 - lordofpenis (01/16/2015) [-]
powerlifters are gay, can't you tell from our usernames?
User avatar #78 - lordofpenis (01/16/2015) [-]
I went from BW 100kg to 80.2kg (current) and this routine (CKD, ud 2.0) has proven to be so effective, sure it was hell to go through to get into it, but it's worth it
#69 - what routine u doing aniway? im doing TM  [+] (10 new replies) 01/16/2015 on Dehydrated muscle 0
User avatar #76 - lordofpenis (01/16/2015) [-]
Depletion workout is my fav:

Monday Tuesday
Leg press: 3X15 Leg press: 3X15
Leg curl: 3X15 Leg curl: 3X15
Chest press: 3X15 Incline bench: 3X15
Row: 3X15 Pulldown: 3X15
Lateral raise: 2-3X15 Lateral raise: 2-3X15
Calf raise: 3X15 Calf raise: 3X15
Biceps curl: 2X15 Biceps curl: 2X15
Triceps pushdown: 2X15 Triceps Pushdown: 2X15
Repeat twice Repeat twice

I take ephedrine hcl, 25mg 2 x a day with 400mg caffeine, and forskolinn at 1.2g later in the day (obviously I don't do this on my carb loading days, to avoid having high triglyceride blood levels, I want to carb load, not slow it down), I take 4g beta alanine, 5g creatine (on the carb load I take 20g creatine), 3g DAA, 500mg ALA (except on carb load days), 5000iu's vit D, 1G magneisum, 1.2G calcium (beofre bed)

Fat loss is phenomenal and I keep gaining muscle. Strength gains in terms of maxes are slow, but I'm making huge rep PR's and my endurance is so much better, I can bust out so much more volume, which in the end translates to more strength for me (I respond well to volume). It's like being on roids.
User avatar #74 - lordofpenis (01/16/2015) [-]
also sorry for the wall of text, literally copied my current routine
User avatar #73 - lordofpenis (01/16/2015) [-]
UD 2.0, if I'm off UD 2.0 then sheiko, 5/3/1 or smolov.
TM did nothing for me, neither did starting strength, my gains aren't linear, they're random, like the week before I might only bench 130kg, then the week after I can bench 135kg and go without anymore gains for another 2 months, then suddenly I'll bench 145kg. So long as I push myself and have enough volume.

Here's my routine anyways:

Monday - 5 * 2 @50% speed work Bench, depletion workout - cardio 30 minutes
Tuesday - 5 * 2 squat and deadlift @50% depletion workout - cardio 30 minutes
Wednesday - cardio 30 minutes

A.M. - 1 hour cardio
Thursday (5pm) - Bench 2 x 6 @6RM, Squat 2 x 6 @6RM, deadlift 1 x 8 @ 8RM, Pull up 3 x 6 @6RM, row 2 x 8 @8rm, Curls 2 x
8 @8rm, tricep pulldowns 2 x 8 @8rm, lateral raises 2 x
8@8rm, calf raises 3 x 8@8rm, 2x8 @8rm leg press

Saturday - First workout (2pm)
Bench 6 x 3 @3rm, close grip bench press 2 x 6 (6RM) @ , squat 6 x 3@3rm SS pull ups 5 x 5, deadlift 8 x 2 @ 3rm (increase 2.5kg per week for deadlift and squat,2.5kg per 2 weeks for bench) 3 x 5 @5RM pull up, barbell rows 2 x 6 (Increase 2.5kg per 2 weeks) 2 x 10 OHP, 2 x 6 lateral Curls 3 x 8 supersetted with tricep pulldown 3 x 8
2nd workout (5pm) - Bench 2 x 10 @ 12rm (TUT) Pull up 2 x 10 @ 12rm (TUT) Barbell row 3 x 10 @ 12rm (TUT) Squat 2 x 10 @ 12RM (TUT) leg press 2 x 10 @ 10RM Incline bench 2 x 12 @ 12RM Curls 3 x 12 supersetted with tricep pulldown 3 x 12

TUT for me just means a high time under tension (like 8 seconds down, 2 up)
Monday till Thursday morning is 1000 calories of just protein and vegetables (PSMF) so just chicken and non starchy veg, Thursday afternoon I begin carb loading, usually with doughnuts and pizza, then Friday is a proper carb load, I keep it clean, 20g fat max, 1300g carbs (I increase it by 10g every 3 weeks), saturday I eat at +500 calories (so 3000-3500 give or take, depending on what I do), sunday is 2400 low carb + 20 min jog
#75 - fisty (01/16/2015) [-]
damn dude so what are your maxes now when ur cut compared to bulked
User avatar #77 - lordofpenis (01/16/2015) [-]
when I bulked:
B: 110kg
S: 160kg
D: 185kg

Current:

B: 135
S: 200
D: 220

Tbh I think I can do 140kg next week, for bench, and 205kg for squat, I would've done it this week but I took the week off due to semester 1 exams
#79 - fisty (01/16/2015) [-]
bodyweights for the two?
User avatar #80 - lordofpenis (01/16/2015) [-]
check the comment below brah
User avatar #83 - chaossniper (01/16/2015) [-]
fisty and lordofpenis

can you to get a room it's a bit gay
your username doesn't help by the way
User avatar #84 - lordofpenis (01/16/2015) [-]
powerlifters are gay, can't you tell from our usernames?
User avatar #78 - lordofpenis (01/16/2015) [-]
I went from BW 100kg to 80.2kg (current) and this routine (CKD, ud 2.0) has proven to be so effective, sure it was hell to go through to get into it, but it's worth it
#68 - if you fail your lifts try again make sure you eat enough and … 01/16/2015 on Dehydrated muscle +1
#49 - yeah being lean is good but gotta get that strength base first…  [+] (24 new replies) 01/16/2015 on Dehydrated muscle +1
User avatar #50 - lordofpenis (01/16/2015) [-]
I dunno man, I'm making gains so much easier now that I'm lean, I mean sure my leverages changed so I had a struggle at first, but muscle packs on quicker now for some reason and so is the strength, I can eat more, not get fat, get even stronger, just a shame my range of motion increased for practically everything except deads, because I'm leaner (38" waist to 28", like wtf? My chest decreased by 3", I'm 45" now) my deads are shit now because my belt isnt tight enough
#69 - fisty (01/16/2015) [-]
what routine u doing aniway?
im doing TM
User avatar #76 - lordofpenis (01/16/2015) [-]
Depletion workout is my fav:

Monday Tuesday
Leg press: 3X15 Leg press: 3X15
Leg curl: 3X15 Leg curl: 3X15
Chest press: 3X15 Incline bench: 3X15
Row: 3X15 Pulldown: 3X15
Lateral raise: 2-3X15 Lateral raise: 2-3X15
Calf raise: 3X15 Calf raise: 3X15
Biceps curl: 2X15 Biceps curl: 2X15
Triceps pushdown: 2X15 Triceps Pushdown: 2X15
Repeat twice Repeat twice

I take ephedrine hcl, 25mg 2 x a day with 400mg caffeine, and forskolinn at 1.2g later in the day (obviously I don't do this on my carb loading days, to avoid having high triglyceride blood levels, I want to carb load, not slow it down), I take 4g beta alanine, 5g creatine (on the carb load I take 20g creatine), 3g DAA, 500mg ALA (except on carb load days), 5000iu's vit D, 1G magneisum, 1.2G calcium (beofre bed)

Fat loss is phenomenal and I keep gaining muscle. Strength gains in terms of maxes are slow, but I'm making huge rep PR's and my endurance is so much better, I can bust out so much more volume, which in the end translates to more strength for me (I respond well to volume). It's like being on roids.
User avatar #74 - lordofpenis (01/16/2015) [-]
also sorry for the wall of text, literally copied my current routine
User avatar #73 - lordofpenis (01/16/2015) [-]
UD 2.0, if I'm off UD 2.0 then sheiko, 5/3/1 or smolov.
TM did nothing for me, neither did starting strength, my gains aren't linear, they're random, like the week before I might only bench 130kg, then the week after I can bench 135kg and go without anymore gains for another 2 months, then suddenly I'll bench 145kg. So long as I push myself and have enough volume.

Here's my routine anyways:

Monday - 5 * 2 @50% speed work Bench, depletion workout - cardio 30 minutes
Tuesday - 5 * 2 squat and deadlift @50% depletion workout - cardio 30 minutes
Wednesday - cardio 30 minutes

A.M. - 1 hour cardio
Thursday (5pm) - Bench 2 x 6 @6RM, Squat 2 x 6 @6RM, deadlift 1 x 8 @ 8RM, Pull up 3 x 6 @6RM, row 2 x 8 @8rm, Curls 2 x
8 @8rm, tricep pulldowns 2 x 8 @8rm, lateral raises 2 x
8@8rm, calf raises 3 x 8@8rm, 2x8 @8rm leg press

Saturday - First workout (2pm)
Bench 6 x 3 @3rm, close grip bench press 2 x 6 (6RM) @ , squat 6 x 3@3rm SS pull ups 5 x 5, deadlift 8 x 2 @ 3rm (increase 2.5kg per week for deadlift and squat,2.5kg per 2 weeks for bench) 3 x 5 @5RM pull up, barbell rows 2 x 6 (Increase 2.5kg per 2 weeks) 2 x 10 OHP, 2 x 6 lateral Curls 3 x 8 supersetted with tricep pulldown 3 x 8
2nd workout (5pm) - Bench 2 x 10 @ 12rm (TUT) Pull up 2 x 10 @ 12rm (TUT) Barbell row 3 x 10 @ 12rm (TUT) Squat 2 x 10 @ 12RM (TUT) leg press 2 x 10 @ 10RM Incline bench 2 x 12 @ 12RM Curls 3 x 12 supersetted with tricep pulldown 3 x 12

TUT for me just means a high time under tension (like 8 seconds down, 2 up)
Monday till Thursday morning is 1000 calories of just protein and vegetables (PSMF) so just chicken and non starchy veg, Thursday afternoon I begin carb loading, usually with doughnuts and pizza, then Friday is a proper carb load, I keep it clean, 20g fat max, 1300g carbs (I increase it by 10g every 3 weeks), saturday I eat at +500 calories (so 3000-3500 give or take, depending on what I do), sunday is 2400 low carb + 20 min jog
#75 - fisty (01/16/2015) [-]
damn dude so what are your maxes now when ur cut compared to bulked
User avatar #77 - lordofpenis (01/16/2015) [-]
when I bulked:
B: 110kg
S: 160kg
D: 185kg

Current:

B: 135
S: 200
D: 220

Tbh I think I can do 140kg next week, for bench, and 205kg for squat, I would've done it this week but I took the week off due to semester 1 exams
#79 - fisty (01/16/2015) [-]
bodyweights for the two?
User avatar #80 - lordofpenis (01/16/2015) [-]
check the comment below brah
User avatar #83 - chaossniper (01/16/2015) [-]
fisty and lordofpenis

can you to get a room it's a bit gay
your username doesn't help by the way
User avatar #84 - lordofpenis (01/16/2015) [-]
powerlifters are gay, can't you tell from our usernames?
User avatar #78 - lordofpenis (01/16/2015) [-]
I went from BW 100kg to 80.2kg (current) and this routine (CKD, ud 2.0) has proven to be so effective, sure it was hell to go through to get into it, but it's worth it
User avatar #57 - nanako (01/16/2015) [-]
I like this conversation, can girls join in?

i'm 4 weeks into stronglifts and i've started hitting my rather poor upper limits. Failed today on squats at 47.5 kg, and a couple of days ago failed OHP at 35 KG too.

i'm gonna keep at it, but got any advice?

i'm 170cm and 68kg
User avatar #70 - froglegs (01/16/2015) [-]
Pls be in London
#68 - fisty (01/16/2015) [-]
if you fail your lifts try again make sure you eat enough and sleep enough, maybe its a mental thing so just stay motivated and try to keep with ur program I also recommend starting strength till u hit intermediate. Ur gonna get that squat booty in no time
User avatar #67 - lordofpenis (01/16/2015) [-]
By the way, I wouldn't call that rather poor, women aren't going to be as strong as men for obvious reasons related to less muscle mass and nervous system output being less. You're doing great, one of the biggest game changers is mentality towards your lifts. Also technique, things like deadlift is ALL technique, squats is also technique, so is OHP and Bench. You can tweak a few things and BAM an extra 20kg.
User avatar #66 - lordofpenis (01/16/2015) [-]
Also, take a look at your form. If you record yourself doing your lifts from front and side views on the squat, deadlift and a side for OHP/bench, I can give you feedback.
User avatar #65 - lordofpenis (01/16/2015) [-]
You did 30kg OHP as a woman?
wat
I mean that's fucking graet, my starting OHP was 30kg, now it's 70kg max (I did get 90kg at one point, focusing on OHP, but haven't done it in ages)
ALSO, don't do stronglifts, do starting strength, volume is less. Deload your weight by 2.5kg, reattempt, if you stall again 2 times then move onto a beginners intermediate routine. Doing SS for longer than 8 weeks is a mistake, trust me.

But you must also post pics of body for more info, we're gonna be like /fit/ here so PLS BE IN LONDON
User avatar #89 - nanako (01/16/2015) [-]
why is that great. it seems liike a pretty laughable number compared to anything on /fit/. i have a mesomorph build anyways so i guess that makes it a little easier. but i started at 15kg

nopix, sorry. i've been on fj a while and skipped a million selfie threads i just wanted to talk
im also an introvert. i just got done paying off the power rack in my home gym, so i can workout without having to interact with people

Why SS? stronglifts seems better, at least from the available information. it's more regimented and less ambigous. i dontlike uncertainty. The standard procedure is to repeat the weight for another two sessions, and then deload if i still fail, so thats what ill do.
User avatar #91 - lordofpenis (01/16/2015) [-]
Because Stronglifts volume is too high for a beginner tbh, you'd do more with less volume, more frequency, that attains greater technique without potential injury due to lower recovery.
30kg... most normal men struggle to OHP that. It's not alot to me, but to the average man it is, you're doing well.
User avatar #93 - nanako (01/16/2015) [-]
but the weight starts low, and only goes up with what i can handle

what exactly do you mean by volume? im guessing its not the loudness of dropping plates on the floor at 4am
User avatar #95 - lordofpenis (01/16/2015) [-]
volume as in the size of the workload you're doing. 5 x 5 is bigger than 3 x 5, you can't recover as quick from 5x5 than a man, but you can recover quicker from 3 x 5, still making strength gains, it'd be more optimal as your nueromuscular system would be less fatigued, even though the first 8 weeks are all neural gains, again - you will have barely any muscular strength gains (I'm sorry but it's the way it is due to biochemical and physiological reasons, you can still get strong on specific lifts by technique, e.g. deadlift, via use entirely of hip leverages.)
User avatar #92 - lordofpenis (01/16/2015) [-]
Plus, more frequency because it's then more aimed towards neural based strength, being a woman your muscular strength gains will be less. I'd also incorporate isometric maxes in the future, they help you gain maximum neuralmuscular control, therefore strength.
#63 - alstorp (01/16/2015) [-]
Males only
#46 - no point in cutting for a meet when theres no meets around her…  [+] (27 new replies) 01/16/2015 on Dehydrated muscle 0
User avatar #47 - lordofpenis (01/16/2015) [-]
nah brah, the extra fat just makes you look fat. I dunno, I prefer being lean, I want dem abs, but I'm starting to care more about atheistic, but that's because I just got to uni, which is insecure as fuck but I dunno brah, I like atheistic. Plus being fat was awful health wise, I could barely run 300m! My bloods were fucked, cholesterol was awful, I'm much healthier now and I feel so much happier, but hey you gotta do whta makes you happy, and if being a strongcunt, even when bulked at 100kg, is exactly that for you, then go for it man, just make some lifting gains, don't waste your bulk on getting fat only
#49 - fisty (01/16/2015) [-]
yeah being lean is good but gotta get that strength base first tho aniway good luck bro
User avatar #50 - lordofpenis (01/16/2015) [-]
I dunno man, I'm making gains so much easier now that I'm lean, I mean sure my leverages changed so I had a struggle at first, but muscle packs on quicker now for some reason and so is the strength, I can eat more, not get fat, get even stronger, just a shame my range of motion increased for practically everything except deads, because I'm leaner (38" waist to 28", like wtf? My chest decreased by 3", I'm 45" now) my deads are shit now because my belt isnt tight enough
#69 - fisty (01/16/2015) [-]
what routine u doing aniway?
im doing TM
User avatar #76 - lordofpenis (01/16/2015) [-]
Depletion workout is my fav:

Monday Tuesday
Leg press: 3X15 Leg press: 3X15
Leg curl: 3X15 Leg curl: 3X15
Chest press: 3X15 Incline bench: 3X15
Row: 3X15 Pulldown: 3X15
Lateral raise: 2-3X15 Lateral raise: 2-3X15
Calf raise: 3X15 Calf raise: 3X15
Biceps curl: 2X15 Biceps curl: 2X15
Triceps pushdown: 2X15 Triceps Pushdown: 2X15
Repeat twice Repeat twice

I take ephedrine hcl, 25mg 2 x a day with 400mg caffeine, and forskolinn at 1.2g later in the day (obviously I don't do this on my carb loading days, to avoid having high triglyceride blood levels, I want to carb load, not slow it down), I take 4g beta alanine, 5g creatine (on the carb load I take 20g creatine), 3g DAA, 500mg ALA (except on carb load days), 5000iu's vit D, 1G magneisum, 1.2G calcium (beofre bed)

Fat loss is phenomenal and I keep gaining muscle. Strength gains in terms of maxes are slow, but I'm making huge rep PR's and my endurance is so much better, I can bust out so much more volume, which in the end translates to more strength for me (I respond well to volume). It's like being on roids.
User avatar #74 - lordofpenis (01/16/2015) [-]
also sorry for the wall of text, literally copied my current routine
User avatar #73 - lordofpenis (01/16/2015) [-]
UD 2.0, if I'm off UD 2.0 then sheiko, 5/3/1 or smolov.
TM did nothing for me, neither did starting strength, my gains aren't linear, they're random, like the week before I might only bench 130kg, then the week after I can bench 135kg and go without anymore gains for another 2 months, then suddenly I'll bench 145kg. So long as I push myself and have enough volume.

Here's my routine anyways:

Monday - 5 * 2 @50% speed work Bench, depletion workout - cardio 30 minutes
Tuesday - 5 * 2 squat and deadlift @50% depletion workout - cardio 30 minutes
Wednesday - cardio 30 minutes

A.M. - 1 hour cardio
Thursday (5pm) - Bench 2 x 6 @6RM, Squat 2 x 6 @6RM, deadlift 1 x 8 @ 8RM, Pull up 3 x 6 @6RM, row 2 x 8 @8rm, Curls 2 x
8 @8rm, tricep pulldowns 2 x 8 @8rm, lateral raises 2 x
8@8rm, calf raises 3 x 8@8rm, 2x8 @8rm leg press

Saturday - First workout (2pm)
Bench 6 x 3 @3rm, close grip bench press 2 x 6 (6RM) @ , squat 6 x 3@3rm SS pull ups 5 x 5, deadlift 8 x 2 @ 3rm (increase 2.5kg per week for deadlift and squat,2.5kg per 2 weeks for bench) 3 x 5 @5RM pull up, barbell rows 2 x 6 (Increase 2.5kg per 2 weeks) 2 x 10 OHP, 2 x 6 lateral Curls 3 x 8 supersetted with tricep pulldown 3 x 8
2nd workout (5pm) - Bench 2 x 10 @ 12rm (TUT) Pull up 2 x 10 @ 12rm (TUT) Barbell row 3 x 10 @ 12rm (TUT) Squat 2 x 10 @ 12RM (TUT) leg press 2 x 10 @ 10RM Incline bench 2 x 12 @ 12RM Curls 3 x 12 supersetted with tricep pulldown 3 x 12

TUT for me just means a high time under tension (like 8 seconds down, 2 up)
Monday till Thursday morning is 1000 calories of just protein and vegetables (PSMF) so just chicken and non starchy veg, Thursday afternoon I begin carb loading, usually with doughnuts and pizza, then Friday is a proper carb load, I keep it clean, 20g fat max, 1300g carbs (I increase it by 10g every 3 weeks), saturday I eat at +500 calories (so 3000-3500 give or take, depending on what I do), sunday is 2400 low carb + 20 min jog
#75 - fisty (01/16/2015) [-]
damn dude so what are your maxes now when ur cut compared to bulked
User avatar #77 - lordofpenis (01/16/2015) [-]
when I bulked:
B: 110kg
S: 160kg
D: 185kg

Current:

B: 135
S: 200
D: 220

Tbh I think I can do 140kg next week, for bench, and 205kg for squat, I would've done it this week but I took the week off due to semester 1 exams
#79 - fisty (01/16/2015) [-]
bodyweights for the two?
User avatar #80 - lordofpenis (01/16/2015) [-]
check the comment below brah
User avatar #83 - chaossniper (01/16/2015) [-]
fisty and lordofpenis

can you to get a room it's a bit gay
your username doesn't help by the way
User avatar #84 - lordofpenis (01/16/2015) [-]
powerlifters are gay, can't you tell from our usernames?
User avatar #78 - lordofpenis (01/16/2015) [-]
I went from BW 100kg to 80.2kg (current) and this routine (CKD, ud 2.0) has proven to be so effective, sure it was hell to go through to get into it, but it's worth it
User avatar #57 - nanako (01/16/2015) [-]
I like this conversation, can girls join in?

i'm 4 weeks into stronglifts and i've started hitting my rather poor upper limits. Failed today on squats at 47.5 kg, and a couple of days ago failed OHP at 35 KG too.

i'm gonna keep at it, but got any advice?

i'm 170cm and 68kg
User avatar #70 - froglegs (01/16/2015) [-]
Pls be in London
#68 - fisty (01/16/2015) [-]
if you fail your lifts try again make sure you eat enough and sleep enough, maybe its a mental thing so just stay motivated and try to keep with ur program I also recommend starting strength till u hit intermediate. Ur gonna get that squat booty in no time
User avatar #67 - lordofpenis (01/16/2015) [-]
By the way, I wouldn't call that rather poor, women aren't going to be as strong as men for obvious reasons related to less muscle mass and nervous system output being less. You're doing great, one of the biggest game changers is mentality towards your lifts. Also technique, things like deadlift is ALL technique, squats is also technique, so is OHP and Bench. You can tweak a few things and BAM an extra 20kg.
User avatar #66 - lordofpenis (01/16/2015) [-]
Also, take a look at your form. If you record yourself doing your lifts from front and side views on the squat, deadlift and a side for OHP/bench, I can give you feedback.
User avatar #65 - lordofpenis (01/16/2015) [-]
You did 30kg OHP as a woman?
wat
I mean that's fucking graet, my starting OHP was 30kg, now it's 70kg max (I did get 90kg at one point, focusing on OHP, but haven't done it in ages)
ALSO, don't do stronglifts, do starting strength, volume is less. Deload your weight by 2.5kg, reattempt, if you stall again 2 times then move onto a beginners intermediate routine. Doing SS for longer than 8 weeks is a mistake, trust me.

But you must also post pics of body for more info, we're gonna be like /fit/ here so PLS BE IN LONDON
User avatar #89 - nanako (01/16/2015) [-]
why is that great. it seems liike a pretty laughable number compared to anything on /fit/. i have a mesomorph build anyways so i guess that makes it a little easier. but i started at 15kg

nopix, sorry. i've been on fj a while and skipped a million selfie threads i just wanted to talk
im also an introvert. i just got done paying off the power rack in my home gym, so i can workout without having to interact with people

Why SS? stronglifts seems better, at least from the available information. it's more regimented and less ambigous. i dontlike uncertainty. The standard procedure is to repeat the weight for another two sessions, and then deload if i still fail, so thats what ill do.
User avatar #91 - lordofpenis (01/16/2015) [-]
Because Stronglifts volume is too high for a beginner tbh, you'd do more with less volume, more frequency, that attains greater technique without potential injury due to lower recovery.
30kg... most normal men struggle to OHP that. It's not alot to me, but to the average man it is, you're doing well.
User avatar #93 - nanako (01/16/2015) [-]
but the weight starts low, and only goes up with what i can handle

what exactly do you mean by volume? im guessing its not the loudness of dropping plates on the floor at 4am
User avatar #95 - lordofpenis (01/16/2015) [-]
volume as in the size of the workload you're doing. 5 x 5 is bigger than 3 x 5, you can't recover as quick from 5x5 than a man, but you can recover quicker from 3 x 5, still making strength gains, it'd be more optimal as your nueromuscular system would be less fatigued, even though the first 8 weeks are all neural gains, again - you will have barely any muscular strength gains (I'm sorry but it's the way it is due to biochemical and physiological reasons, you can still get strong on specific lifts by technique, e.g. deadlift, via use entirely of hip leverages.)
User avatar #92 - lordofpenis (01/16/2015) [-]
Plus, more frequency because it's then more aimed towards neural based strength, being a woman your muscular strength gains will be less. I'd also incorporate isometric maxes in the future, they help you gain maximum neuralmuscular control, therefore strength.
#63 - alstorp (01/16/2015) [-]
Males only
User avatar #48 - lordofpenis (01/16/2015) [-]
I made that mistake of getting fat with barely any gains, fuck you mark rippitoe and your gallon of milk a day (I fucking started off 5'9 48kg as well, I shouldn't of gotten to 95kg at 2400 calories a day, I got fat as shit)
#44 - im 183 cm thats about 6 feet if ur americunt yeah I tried cutt…  [+] (29 new replies) 01/16/2015 on Dehydrated muscle 0
User avatar #45 - lordofpenis (01/16/2015) [-]
Nah brah, it's all about wilkis.
Hnng I'm so fucking close to 3 plate bench it's sad
My m8 competes in the BDFPA and has a 300kg deadlift, but a 140kg bench, wtf? I'm nearly as strong as him, upperbody wise.
Also congrats on not being a manlet, kek, brah trust me, cut down to some 80kg, it's so much fucking easier to comepte in that weight class, if you wanna keep all gains or gain some more while cutting weight quick as fuck, try UD 2.0 (by lyle mcdonald, or try the PSMF UD 2.0 version) it's fuckin gr8
Just tweak your powerlifting workout to it and add some speed days on monday and tuesday glycogen depletion workouts.

GL brah, you'll get those lifts and make it, we're all gonna make it.
#46 - fisty (01/16/2015) [-]
no point in cutting for a meet when theres no meets around here...
I'd rather stay big and scare manlets but srsly having extra fat makes people think ur stronger that u actually are
User avatar #47 - lordofpenis (01/16/2015) [-]
nah brah, the extra fat just makes you look fat. I dunno, I prefer being lean, I want dem abs, but I'm starting to care more about atheistic, but that's because I just got to uni, which is insecure as fuck but I dunno brah, I like atheistic. Plus being fat was awful health wise, I could barely run 300m! My bloods were fucked, cholesterol was awful, I'm much healthier now and I feel so much happier, but hey you gotta do whta makes you happy, and if being a strongcunt, even when bulked at 100kg, is exactly that for you, then go for it man, just make some lifting gains, don't waste your bulk on getting fat only
#49 - fisty (01/16/2015) [-]
yeah being lean is good but gotta get that strength base first tho aniway good luck bro
User avatar #50 - lordofpenis (01/16/2015) [-]
I dunno man, I'm making gains so much easier now that I'm lean, I mean sure my leverages changed so I had a struggle at first, but muscle packs on quicker now for some reason and so is the strength, I can eat more, not get fat, get even stronger, just a shame my range of motion increased for practically everything except deads, because I'm leaner (38" waist to 28", like wtf? My chest decreased by 3", I'm 45" now) my deads are shit now because my belt isnt tight enough
#69 - fisty (01/16/2015) [-]
what routine u doing aniway?
im doing TM
User avatar #76 - lordofpenis (01/16/2015) [-]
Depletion workout is my fav:

Monday Tuesday
Leg press: 3X15 Leg press: 3X15
Leg curl: 3X15 Leg curl: 3X15
Chest press: 3X15 Incline bench: 3X15
Row: 3X15 Pulldown: 3X15
Lateral raise: 2-3X15 Lateral raise: 2-3X15
Calf raise: 3X15 Calf raise: 3X15
Biceps curl: 2X15 Biceps curl: 2X15
Triceps pushdown: 2X15 Triceps Pushdown: 2X15
Repeat twice Repeat twice

I take ephedrine hcl, 25mg 2 x a day with 400mg caffeine, and forskolinn at 1.2g later in the day (obviously I don't do this on my carb loading days, to avoid having high triglyceride blood levels, I want to carb load, not slow it down), I take 4g beta alanine, 5g creatine (on the carb load I take 20g creatine), 3g DAA, 500mg ALA (except on carb load days), 5000iu's vit D, 1G magneisum, 1.2G calcium (beofre bed)

Fat loss is phenomenal and I keep gaining muscle. Strength gains in terms of maxes are slow, but I'm making huge rep PR's and my endurance is so much better, I can bust out so much more volume, which in the end translates to more strength for me (I respond well to volume). It's like being on roids.
User avatar #74 - lordofpenis (01/16/2015) [-]
also sorry for the wall of text, literally copied my current routine
User avatar #73 - lordofpenis (01/16/2015) [-]
UD 2.0, if I'm off UD 2.0 then sheiko, 5/3/1 or smolov.
TM did nothing for me, neither did starting strength, my gains aren't linear, they're random, like the week before I might only bench 130kg, then the week after I can bench 135kg and go without anymore gains for another 2 months, then suddenly I'll bench 145kg. So long as I push myself and have enough volume.

Here's my routine anyways:

Monday - 5 * 2 @50% speed work Bench, depletion workout - cardio 30 minutes
Tuesday - 5 * 2 squat and deadlift @50% depletion workout - cardio 30 minutes
Wednesday - cardio 30 minutes

A.M. - 1 hour cardio
Thursday (5pm) - Bench 2 x 6 @6RM, Squat 2 x 6 @6RM, deadlift 1 x 8 @ 8RM, Pull up 3 x 6 @6RM, row 2 x 8 @8rm, Curls 2 x
8 @8rm, tricep pulldowns 2 x 8 @8rm, lateral raises 2 x
8@8rm, calf raises 3 x 8@8rm, 2x8 @8rm leg press

Saturday - First workout (2pm)
Bench 6 x 3 @3rm, close grip bench press 2 x 6 (6RM) @ , squat 6 x 3@3rm SS pull ups 5 x 5, deadlift 8 x 2 @ 3rm (increase 2.5kg per week for deadlift and squat,2.5kg per 2 weeks for bench) 3 x 5 @5RM pull up, barbell rows 2 x 6 (Increase 2.5kg per 2 weeks) 2 x 10 OHP, 2 x 6 lateral Curls 3 x 8 supersetted with tricep pulldown 3 x 8
2nd workout (5pm) - Bench 2 x 10 @ 12rm (TUT) Pull up 2 x 10 @ 12rm (TUT) Barbell row 3 x 10 @ 12rm (TUT) Squat 2 x 10 @ 12RM (TUT) leg press 2 x 10 @ 10RM Incline bench 2 x 12 @ 12RM Curls 3 x 12 supersetted with tricep pulldown 3 x 12

TUT for me just means a high time under tension (like 8 seconds down, 2 up)
Monday till Thursday morning is 1000 calories of just protein and vegetables (PSMF) so just chicken and non starchy veg, Thursday afternoon I begin carb loading, usually with doughnuts and pizza, then Friday is a proper carb load, I keep it clean, 20g fat max, 1300g carbs (I increase it by 10g every 3 weeks), saturday I eat at +500 calories (so 3000-3500 give or take, depending on what I do), sunday is 2400 low carb + 20 min jog
#75 - fisty (01/16/2015) [-]
damn dude so what are your maxes now when ur cut compared to bulked
User avatar #77 - lordofpenis (01/16/2015) [-]
when I bulked:
B: 110kg
S: 160kg
D: 185kg

Current:

B: 135
S: 200
D: 220

Tbh I think I can do 140kg next week, for bench, and 205kg for squat, I would've done it this week but I took the week off due to semester 1 exams
#79 - fisty (01/16/2015) [-]
bodyweights for the two?
User avatar #80 - lordofpenis (01/16/2015) [-]
check the comment below brah
User avatar #83 - chaossniper (01/16/2015) [-]
fisty and lordofpenis

can you to get a room it's a bit gay
your username doesn't help by the way
User avatar #84 - lordofpenis (01/16/2015) [-]
powerlifters are gay, can't you tell from our usernames?
User avatar #78 - lordofpenis (01/16/2015) [-]
I went from BW 100kg to 80.2kg (current) and this routine (CKD, ud 2.0) has proven to be so effective, sure it was hell to go through to get into it, but it's worth it
User avatar #57 - nanako (01/16/2015) [-]
I like this conversation, can girls join in?

i'm 4 weeks into stronglifts and i've started hitting my rather poor upper limits. Failed today on squats at 47.5 kg, and a couple of days ago failed OHP at 35 KG too.

i'm gonna keep at it, but got any advice?

i'm 170cm and 68kg
User avatar #70 - froglegs (01/16/2015) [-]
Pls be in London
#68 - fisty (01/16/2015) [-]
if you fail your lifts try again make sure you eat enough and sleep enough, maybe its a mental thing so just stay motivated and try to keep with ur program I also recommend starting strength till u hit intermediate. Ur gonna get that squat booty in no time
User avatar #67 - lordofpenis (01/16/2015) [-]
By the way, I wouldn't call that rather poor, women aren't going to be as strong as men for obvious reasons related to less muscle mass and nervous system output being less. You're doing great, one of the biggest game changers is mentality towards your lifts. Also technique, things like deadlift is ALL technique, squats is also technique, so is OHP and Bench. You can tweak a few things and BAM an extra 20kg.
User avatar #66 - lordofpenis (01/16/2015) [-]
Also, take a look at your form. If you record yourself doing your lifts from front and side views on the squat, deadlift and a side for OHP/bench, I can give you feedback.
User avatar #65 - lordofpenis (01/16/2015) [-]
You did 30kg OHP as a woman?
wat
I mean that's fucking graet, my starting OHP was 30kg, now it's 70kg max (I did get 90kg at one point, focusing on OHP, but haven't done it in ages)
ALSO, don't do stronglifts, do starting strength, volume is less. Deload your weight by 2.5kg, reattempt, if you stall again 2 times then move onto a beginners intermediate routine. Doing SS for longer than 8 weeks is a mistake, trust me.

But you must also post pics of body for more info, we're gonna be like /fit/ here so PLS BE IN LONDON
User avatar #89 - nanako (01/16/2015) [-]
why is that great. it seems liike a pretty laughable number compared to anything on /fit/. i have a mesomorph build anyways so i guess that makes it a little easier. but i started at 15kg

nopix, sorry. i've been on fj a while and skipped a million selfie threads i just wanted to talk
im also an introvert. i just got done paying off the power rack in my home gym, so i can workout without having to interact with people

Why SS? stronglifts seems better, at least from the available information. it's more regimented and less ambigous. i dontlike uncertainty. The standard procedure is to repeat the weight for another two sessions, and then deload if i still fail, so thats what ill do.
User avatar #91 - lordofpenis (01/16/2015) [-]
Because Stronglifts volume is too high for a beginner tbh, you'd do more with less volume, more frequency, that attains greater technique without potential injury due to lower recovery.
30kg... most normal men struggle to OHP that. It's not alot to me, but to the average man it is, you're doing well.
User avatar #93 - nanako (01/16/2015) [-]
but the weight starts low, and only goes up with what i can handle

what exactly do you mean by volume? im guessing its not the loudness of dropping plates on the floor at 4am
User avatar #95 - lordofpenis (01/16/2015) [-]
volume as in the size of the workload you're doing. 5 x 5 is bigger than 3 x 5, you can't recover as quick from 5x5 than a man, but you can recover quicker from 3 x 5, still making strength gains, it'd be more optimal as your nueromuscular system would be less fatigued, even though the first 8 weeks are all neural gains, again - you will have barely any muscular strength gains (I'm sorry but it's the way it is due to biochemical and physiological reasons, you can still get strong on specific lifts by technique, e.g. deadlift, via use entirely of hip leverages.)
User avatar #92 - lordofpenis (01/16/2015) [-]
Plus, more frequency because it's then more aimed towards neural based strength, being a woman your muscular strength gains will be less. I'd also incorporate isometric maxes in the future, they help you gain maximum neuralmuscular control, therefore strength.
#63 - alstorp (01/16/2015) [-]
Males only
User avatar #48 - lordofpenis (01/16/2015) [-]
I made that mistake of getting fat with barely any gains, fuck you mark rippitoe and your gallon of milk a day (I fucking started off 5'9 48kg as well, I shouldn't of gotten to 95kg at 2400 calories a day, I got fat as shit)
#39 - not bad bruh my prs for the new year were squat 160x3 bench 11…  [+] (33 new replies) 01/16/2015 on Dehydrated muscle 0
User avatar #42 - lordofpenis (01/16/2015) [-]
Nice lifts brah
How tall are you? I've been training for 2.5 years, of which 1.5 was me cutting and making no progress (On ultimate diet 2.0 now, I can actually make gains)
tfw you'll never get a 1800lbs total because you're natty
User avatar #90 - nanako (01/16/2015) [-]
this was an interesting comment. ive spent the past hour or so just reading through

www.ironmagazine.com/ebooks/The_Ultimate_Diet.pdf


i love biology <3
User avatar #94 - lordofpenis (01/16/2015) [-]
haha, me too, I am studying biology at uni
#44 - fisty (01/16/2015) [-]
im 183 cm thats about 6 feet if ur americunt yeah I tried cutting once but did it wrong and lost all my gainz never again... aniway chasing that 3/4/5 plate for now maybe do a light cut then dunno probaby just gonna bulk it to 100 kg

diregard wilks acquire higher total for max gains
ill get that 300 kg deadlift one day
User avatar #45 - lordofpenis (01/16/2015) [-]
Nah brah, it's all about wilkis.
Hnng I'm so fucking close to 3 plate bench it's sad
My m8 competes in the BDFPA and has a 300kg deadlift, but a 140kg bench, wtf? I'm nearly as strong as him, upperbody wise.
Also congrats on not being a manlet, kek, brah trust me, cut down to some 80kg, it's so much fucking easier to comepte in that weight class, if you wanna keep all gains or gain some more while cutting weight quick as fuck, try UD 2.0 (by lyle mcdonald, or try the PSMF UD 2.0 version) it's fuckin gr8
Just tweak your powerlifting workout to it and add some speed days on monday and tuesday glycogen depletion workouts.

GL brah, you'll get those lifts and make it, we're all gonna make it.
#46 - fisty (01/16/2015) [-]
no point in cutting for a meet when theres no meets around here...
I'd rather stay big and scare manlets but srsly having extra fat makes people think ur stronger that u actually are
User avatar #47 - lordofpenis (01/16/2015) [-]
nah brah, the extra fat just makes you look fat. I dunno, I prefer being lean, I want dem abs, but I'm starting to care more about atheistic, but that's because I just got to uni, which is insecure as fuck but I dunno brah, I like atheistic. Plus being fat was awful health wise, I could barely run 300m! My bloods were fucked, cholesterol was awful, I'm much healthier now and I feel so much happier, but hey you gotta do whta makes you happy, and if being a strongcunt, even when bulked at 100kg, is exactly that for you, then go for it man, just make some lifting gains, don't waste your bulk on getting fat only
#49 - fisty (01/16/2015) [-]
yeah being lean is good but gotta get that strength base first tho aniway good luck bro
User avatar #50 - lordofpenis (01/16/2015) [-]
I dunno man, I'm making gains so much easier now that I'm lean, I mean sure my leverages changed so I had a struggle at first, but muscle packs on quicker now for some reason and so is the strength, I can eat more, not get fat, get even stronger, just a shame my range of motion increased for practically everything except deads, because I'm leaner (38" waist to 28", like wtf? My chest decreased by 3", I'm 45" now) my deads are shit now because my belt isnt tight enough
#69 - fisty (01/16/2015) [-]
what routine u doing aniway?
im doing TM
User avatar #76 - lordofpenis (01/16/2015) [-]
Depletion workout is my fav:

Monday Tuesday
Leg press: 3X15 Leg press: 3X15
Leg curl: 3X15 Leg curl: 3X15
Chest press: 3X15 Incline bench: 3X15
Row: 3X15 Pulldown: 3X15
Lateral raise: 2-3X15 Lateral raise: 2-3X15
Calf raise: 3X15 Calf raise: 3X15
Biceps curl: 2X15 Biceps curl: 2X15
Triceps pushdown: 2X15 Triceps Pushdown: 2X15
Repeat twice Repeat twice

I take ephedrine hcl, 25mg 2 x a day with 400mg caffeine, and forskolinn at 1.2g later in the day (obviously I don't do this on my carb loading days, to avoid having high triglyceride blood levels, I want to carb load, not slow it down), I take 4g beta alanine, 5g creatine (on the carb load I take 20g creatine), 3g DAA, 500mg ALA (except on carb load days), 5000iu's vit D, 1G magneisum, 1.2G calcium (beofre bed)

Fat loss is phenomenal and I keep gaining muscle. Strength gains in terms of maxes are slow, but I'm making huge rep PR's and my endurance is so much better, I can bust out so much more volume, which in the end translates to more strength for me (I respond well to volume). It's like being on roids.
User avatar #74 - lordofpenis (01/16/2015) [-]
also sorry for the wall of text, literally copied my current routine
User avatar #73 - lordofpenis (01/16/2015) [-]
UD 2.0, if I'm off UD 2.0 then sheiko, 5/3/1 or smolov.
TM did nothing for me, neither did starting strength, my gains aren't linear, they're random, like the week before I might only bench 130kg, then the week after I can bench 135kg and go without anymore gains for another 2 months, then suddenly I'll bench 145kg. So long as I push myself and have enough volume.

Here's my routine anyways:

Monday - 5 * 2 @50% speed work Bench, depletion workout - cardio 30 minutes
Tuesday - 5 * 2 squat and deadlift @50% depletion workout - cardio 30 minutes
Wednesday - cardio 30 minutes

A.M. - 1 hour cardio
Thursday (5pm) - Bench 2 x 6 @6RM, Squat 2 x 6 @6RM, deadlift 1 x 8 @ 8RM, Pull up 3 x 6 @6RM, row 2 x 8 @8rm, Curls 2 x
8 @8rm, tricep pulldowns 2 x 8 @8rm, lateral raises 2 x
8@8rm, calf raises 3 x 8@8rm, 2x8 @8rm leg press

Saturday - First workout (2pm)
Bench 6 x 3 @3rm, close grip bench press 2 x 6 (6RM) @ , squat 6 x 3@3rm SS pull ups 5 x 5, deadlift 8 x 2 @ 3rm (increase 2.5kg per week for deadlift and squat,2.5kg per 2 weeks for bench) 3 x 5 @5RM pull up, barbell rows 2 x 6 (Increase 2.5kg per 2 weeks) 2 x 10 OHP, 2 x 6 lateral Curls 3 x 8 supersetted with tricep pulldown 3 x 8
2nd workout (5pm) - Bench 2 x 10 @ 12rm (TUT) Pull up 2 x 10 @ 12rm (TUT) Barbell row 3 x 10 @ 12rm (TUT) Squat 2 x 10 @ 12RM (TUT) leg press 2 x 10 @ 10RM Incline bench 2 x 12 @ 12RM Curls 3 x 12 supersetted with tricep pulldown 3 x 12

TUT for me just means a high time under tension (like 8 seconds down, 2 up)
Monday till Thursday morning is 1000 calories of just protein and vegetables (PSMF) so just chicken and non starchy veg, Thursday afternoon I begin carb loading, usually with doughnuts and pizza, then Friday is a proper carb load, I keep it clean, 20g fat max, 1300g carbs (I increase it by 10g every 3 weeks), saturday I eat at +500 calories (so 3000-3500 give or take, depending on what I do), sunday is 2400 low carb + 20 min jog
#75 - fisty (01/16/2015) [-]
damn dude so what are your maxes now when ur cut compared to bulked
User avatar #77 - lordofpenis (01/16/2015) [-]
when I bulked:
B: 110kg
S: 160kg
D: 185kg

Current:

B: 135
S: 200
D: 220

Tbh I think I can do 140kg next week, for bench, and 205kg for squat, I would've done it this week but I took the week off due to semester 1 exams
#79 - fisty (01/16/2015) [-]
bodyweights for the two?
User avatar #80 - lordofpenis (01/16/2015) [-]
check the comment below brah
User avatar #83 - chaossniper (01/16/2015) [-]
fisty and lordofpenis

can you to get a room it's a bit gay
your username doesn't help by the way
User avatar #84 - lordofpenis (01/16/2015) [-]
powerlifters are gay, can't you tell from our usernames?
User avatar #78 - lordofpenis (01/16/2015) [-]
I went from BW 100kg to 80.2kg (current) and this routine (CKD, ud 2.0) has proven to be so effective, sure it was hell to go through to get into it, but it's worth it
User avatar #57 - nanako (01/16/2015) [-]
I like this conversation, can girls join in?

i'm 4 weeks into stronglifts and i've started hitting my rather poor upper limits. Failed today on squats at 47.5 kg, and a couple of days ago failed OHP at 35 KG too.

i'm gonna keep at it, but got any advice?

i'm 170cm and 68kg
User avatar #70 - froglegs (01/16/2015) [-]
Pls be in London
#68 - fisty (01/16/2015) [-]
if you fail your lifts try again make sure you eat enough and sleep enough, maybe its a mental thing so just stay motivated and try to keep with ur program I also recommend starting strength till u hit intermediate. Ur gonna get that squat booty in no time
User avatar #67 - lordofpenis (01/16/2015) [-]
By the way, I wouldn't call that rather poor, women aren't going to be as strong as men for obvious reasons related to less muscle mass and nervous system output being less. You're doing great, one of the biggest game changers is mentality towards your lifts. Also technique, things like deadlift is ALL technique, squats is also technique, so is OHP and Bench. You can tweak a few things and BAM an extra 20kg.
User avatar #66 - lordofpenis (01/16/2015) [-]
Also, take a look at your form. If you record yourself doing your lifts from front and side views on the squat, deadlift and a side for OHP/bench, I can give you feedback.
User avatar #65 - lordofpenis (01/16/2015) [-]
You did 30kg OHP as a woman?
wat
I mean that's fucking graet, my starting OHP was 30kg, now it's 70kg max (I did get 90kg at one point, focusing on OHP, but haven't done it in ages)
ALSO, don't do stronglifts, do starting strength, volume is less. Deload your weight by 2.5kg, reattempt, if you stall again 2 times then move onto a beginners intermediate routine. Doing SS for longer than 8 weeks is a mistake, trust me.

But you must also post pics of body for more info, we're gonna be like /fit/ here so PLS BE IN LONDON
User avatar #89 - nanako (01/16/2015) [-]
why is that great. it seems liike a pretty laughable number compared to anything on /fit/. i have a mesomorph build anyways so i guess that makes it a little easier. but i started at 15kg

nopix, sorry. i've been on fj a while and skipped a million selfie threads i just wanted to talk
im also an introvert. i just got done paying off the power rack in my home gym, so i can workout without having to interact with people

Why SS? stronglifts seems better, at least from the available information. it's more regimented and less ambigous. i dontlike uncertainty. The standard procedure is to repeat the weight for another two sessions, and then deload if i still fail, so thats what ill do.
User avatar #91 - lordofpenis (01/16/2015) [-]
Because Stronglifts volume is too high for a beginner tbh, you'd do more with less volume, more frequency, that attains greater technique without potential injury due to lower recovery.
30kg... most normal men struggle to OHP that. It's not alot to me, but to the average man it is, you're doing well.
User avatar #93 - nanako (01/16/2015) [-]
but the weight starts low, and only goes up with what i can handle

what exactly do you mean by volume? im guessing its not the loudness of dropping plates on the floor at 4am
User avatar #95 - lordofpenis (01/16/2015) [-]
volume as in the size of the workload you're doing. 5 x 5 is bigger than 3 x 5, you can't recover as quick from 5x5 than a man, but you can recover quicker from 3 x 5, still making strength gains, it'd be more optimal as your nueromuscular system would be less fatigued, even though the first 8 weeks are all neural gains, again - you will have barely any muscular strength gains (I'm sorry but it's the way it is due to biochemical and physiological reasons, you can still get strong on specific lifts by technique, e.g. deadlift, via use entirely of hip leverages.)
User avatar #92 - lordofpenis (01/16/2015) [-]
Plus, more frequency because it's then more aimed towards neural based strength, being a woman your muscular strength gains will be less. I'd also incorporate isometric maxes in the future, they help you gain maximum neuralmuscular control, therefore strength.
#63 - alstorp (01/16/2015) [-]
Males only
User avatar #48 - lordofpenis (01/16/2015) [-]
I made that mistake of getting fat with barely any gains, fuck you mark rippitoe and your gallon of milk a day (I fucking started off 5'9 48kg as well, I shouldn't of gotten to 95kg at 2400 calories a day, I got fat as shit)

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User avatar #1 - gugek (06/16/2014) [-]
hey! i hope you have a great morning an a fantastic day
#2 to #1 - fisty (06/16/2014) [-]
Thank you mate and the same to you
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