Word CrossFit sucks.

Lol @ sensitive.


"Some people want to lift for aesthetics.
Some people want to life for strength.
Neither is wrong, both have inherent risks"

I agree with this.

One has far more long term consequences than the other. Was my only point.

Are you good at text battling?

You can say bodybuilding with shit form is horrible for you or that high reps is inherently injury-prone but it can be just as bad if not worse if form breaks down on a 1rm. And you can say your form is perfect or whatever, but shit happens and some of the best powerlifters in the country are fucked in terms of injuries.

I've only very recently got into a 5 day a week routine. Wasn't very gym savvy before that and basically when I went I did whatever I felt like doing. This is my sched. now ranging from 4 to 6 sets (increasing weight/decreasing reps throughout):

Mondays - Chest/Triceps
Incline dumbell press
Barbell bench press
Incline dumbell flies
Cable Crossovers
Pushdowns
Bent over cable extension with the rope
Dumbell Kickbacks
Skull Crushers

Tuesdays - Back/Biceps
Lat machine pulldown to the front - wide
Lat machine pulldown to the front - close
Seated cable rows
Hyper extensions
Incline dumbell curls
Standing barbell curls

Wednesday - Cardio/Abs
40+ mins on treadmill
Various ab machines/unassisted excerises

Thursday - Leg day
Weighted Squats
Leg Extensions
Lunges
Leg curls
Standing calf raises

Friday - Shoulders / Supersets
Military barbell press behind back
Standing side laterals
Upright rows (barbell)
Seated bent over dumbell laterals
Tricep Pushdowns/barbell curls
Dumbell hammer curls/Seated dumbell extensions (sometimes swap for skull crushers)

Weekend off


I'm seeing some solid gains so far (been maybe 3 - 4 months since I started doing it regularly), but frankly am unsure if this workout plan is maximizing what I could be doing. I'm open to advice, No Rawn TLDR

What is your fitness goal, Swerve?

Spine correction.

Well I've been bulking (as everyone knows lanky Swerve), so now its about cutting and building I guess. Dunno about a goal...to fill out my giant frame?

I would lol, but spine is not fitness so while I appreciate the attempt, I cannot rofl with you.

Bulk for six months. Clean bulk. Then cut.

If you want to look like you lift (aesthetics) that's an okay routine. I wouldn't be doing 4-6 sets, sounds like too much volume. Do a max of three at 8-12 reps. I lift for strength so I'd suggest starting your workout with a main lift (bench, overhead press, squat, deadlift, pullup) at 3x5 setxrep. But that's up to you. You don't want to overkill the volume just starting out or your body will burn out. Then cut down after six months and cut down the volume even more.

I agree with a lot of what Cake said. And while I think a main, compound lift (Squat, bench, dead) is ok for you to start with...I wouldn't do the 3x5 yet. I would focus on perfecting the form and starting out with lighter weight/higher reps, at least for now.

Agree with volume seems high. Agree with bulk, then cut. (Diet would have to be absolutely perfect to gain muscle and cut fat at once.) Agree with 8-12.

IMO, of course!

Thanks guys, I feel your support radiating through my computer screen.

You're the bestest.

Are you eating quality food?...and a lot of it?

Calorie counting to go over my daily intake.

I dunno about quality though. I try, but depends on the situation tbh.

My best time was 5:56, but that's when I was 14

Did you just read through this topic tonight and reply to a message posted two pages ago to brag about your mile run as a 14 year old?

DID YOU JUST DO THAT, FIG!?

YOU'RE BETTER THAN THIS.

Let's get something straight pancake, this is not the thread for me. I am not an avid lifter. I am frail, lanky boy. The moment that I see any Window of opportunity to advance my social standing, I will take it, because that is something that matters to me.

On top of that, 5:56 isn't an especially fast mile time, so the age specification was more of an excuse, not a moment of rawndom as you may have suspected. Carry on though brah

lol at a sub 6 minute mile isnt especially fast

nice humblebrag

My transparency, does it, enthrall you?

My top mile was 5:14 senior year of college. I maintain that if it wasn't for the mass amount of drugs and alcohol I was putting through my body I would've broke the sub 5 mark. Maybe one day.

I ain't lifted or ran in a while sadly, my best mile mark was 4:48 back when I was playing soccer an shit. Leg press I usually maxed at 750x2 but I have NP idea way leg extension Max is cuz I always been able to do all the weight on the machine a few times lol upper body I'm pretty weak tbh Max bench is like 180 if I'm lucky lmao I can do pull ups sits up an push ups like nothin even set records in high-school an the peg board was a breeze but any upperbody muscle was solely for running an endurance shit

Going heavy as possible/strength training, can also bring forth joint problems. I usually do 8-12 reps

bump

I deadlifted 350 on friday an tweaked sumthin on my right mid bqck area.....idk....it feels a bit better today.....smh

the only thing this faggots deadlifting is 350 cheeseburgers

form over weight.

Bags what are you trying to accomplish?

NONE.

Strange boner alert

i pushed a giant dead excursion all over the shop today like a BOSS

bunch of ho's wanting to charge the batteries and shit. NAH YO. put this shit in neutral and steer i got this

granted it was very slow going, but i got the job done

Also this information out of date.

Wendler has come out banning assistance work if you're going to do Jokers and FSL AMRAPs at the end of each set.

So now it's just

jumprope
main lift 5/3/1
joker/pr sets x however many i feel
FSL amrap

and some kind of upper body or lower body assistance if i am in the mood and still have strength left.. like back raises or box jumps or hell, even abs.

then i usually finish with a cooldown jumprope too

in and out in 45m.

bb phase?? :)

current prs:

standing shoulder ohp: 195
deadlift: 500 (i stopped adding weight so i can get my form to greenlight comp status)
bench: 335 (see above)
squat: 365 (down from 385 but going lower / more stable)

i think i am done adding weight to everything but shoulders

getting old sucks

current prs:

standing shoulder ohp: mustachia with threebaby bottles attached to her torso
deadlift: mustachias parrot. i killed him. i strap him on back and lift then body slam, plastering dumb parrot beak all over wood floor blood everywhere boom
bench: mustachia hot sister we roleplay
squat: like 5 baby bottles and 4 rattle, i attach the baby bottles at the end of hte rattles and put on bak like a moses staff and go hardbodii

i think i am done adding weight to everything but lil bb shoulders

getting old sucks

gone

Leqned