A compound-only approach to fitness.
- Thread starter Eric L
- Start date
If I was you I, would be lifting heavy even on a cut not stats like these :-
Why should your body keep your hard-earned muscle, if you lift light and do many reps on a 7,000 calorie deficit?
Why should your body keep your hard-earned muscle, if you lift light and do many reps on a 7,000 calorie deficit?
I've only been on this routine for one week and a half, it's too soon to make conclusions, but, I see slight strength gains therefore I am still maintaining my strength (gaining some even) through weights even while on this low deficit. There is still enough tear in a 15-20 rep count to counter the catabolism, IMO...or maybe there some other scientific explanation. I'm at a loss for words on this.
I'd like to answer your question, but I can't
I really *really* don't want to gain muscle mass right now, my objective is to carve everything off to see what I have to work with before throwing some serious Iron.
Thanks for stopping by. :action3:
I'd like to answer your question, but I can't
I really *really* don't want to gain muscle mass right now, my objective is to carve everything off to see what I have to work with before throwing some serious Iron.
Thanks for stopping by. :action3:
The idea that "to tone" you have to do high reps with low weight is a myth. Here is some food for thought from .
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Saturday:
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Deadlift 225# 8,6,3 (I didn't do these in a while and I feel I've lost some progress on them.)
Medicine Ball Push Ups (with feet elevated) BW 12,10,8
Deltoid Lateral Raise 10# 10,8,6
Reverse DB Flies 10# (these feel weird...)
DB Alt. Curl 30# 12,10,8 (I need 35# DB's now.)
Rocky Sit Ups BW 12x3 (I need to add weight on these. A 10# Olympic plate perhaps?)
Crunches BW 20x3 (Need to add on these too.)
Medicine Ball Pull Overs 7# 20
DB Pull Overs 30# 10,10 (For the first time, my serratus anteriors are actually sore, I just needed to up the weight.)
10 min bike ride pre-workout.
Did a 10 minute stretching routine before and after this workout.
Pre-workout meal was 2 slices of whole wheat bread with natural PB and a banana. I nearly bonked on one occasion but it was because I did not hydrate properly before the workout.
Post-workout meal was some fruit and some extra-lean ground meat with mixed veggies, this isn't the best post workout meal ever but it did the trick.
DOMS is barely noticeable now.
After this week I will start practicing Olympic lifts with the aid of crossfit.com. That site seems to be a gold mine for people looking to become extremely fit. From the next week on - it will be compound and Olympic lifts only. I feel I am ready, I even regret not going for them right off the bat.
Lost more inches around the belly and feeling great.
I'd like to practice 3 Olympic lifts per week. I know I want to start with the Clean & Jerk.
Anyone want to suggest 2 others that are really popular?
Good day everyone.
---------
Deadlift 225# 8,6,3 (I didn't do these in a while and I feel I've lost some progress on them.)
Medicine Ball Push Ups (with feet elevated) BW 12,10,8
Deltoid Lateral Raise 10# 10,8,6
Reverse DB Flies 10# (these feel weird...)
DB Alt. Curl 30# 12,10,8 (I need 35# DB's now.)
Rocky Sit Ups BW 12x3 (I need to add weight on these. A 10# Olympic plate perhaps?)
Crunches BW 20x3 (Need to add on these too.)
Medicine Ball Pull Overs 7# 20
DB Pull Overs 30# 10,10 (For the first time, my serratus anteriors are actually sore, I just needed to up the weight.)
10 min bike ride pre-workout.
Did a 10 minute stretching routine before and after this workout.
Pre-workout meal was 2 slices of whole wheat bread with natural PB and a banana. I nearly bonked on one occasion but it was because I did not hydrate properly before the workout.
Post-workout meal was some fruit and some extra-lean ground meat with mixed veggies, this isn't the best post workout meal ever but it did the trick.
DOMS is barely noticeable now.
After this week I will start practicing Olympic lifts with the aid of crossfit.com. That site seems to be a gold mine for people looking to become extremely fit. From the next week on - it will be compound and Olympic lifts only. I feel I am ready, I even regret not going for them right off the bat.
Lost more inches around the belly and feeling great.
I'd like to practice 3 Olympic lifts per week. I know I want to start with the Clean & Jerk.
Anyone want to suggest 2 others that are really popular?
Good day everyone.
Just stopping by
Really enjoying your journal - keep up the good work!
Really enjoying your journal - keep up the good work!
Why hello there
I have been roaming at crossfit.com for the last few days and that site totally kicks ass! It will help me practice Olympic lifting and gymnastics a good deal.
I did not workout since Saturday
I will do this tonight:
****
Deadlift 225# 8,6,3 (I didn't do these in a while and I feel I've lost some progress on them.)
Medicine Ball Push Ups (with feet elevated) BW 12,10,8
Deltoid Lateral Raise 10# 10,8,6
Reverse DB Flies 10# (these feel weird...)
DB Alt. Curl 30# 12,10,8 (I need 35# DB's now.)
Rocky Sit Ups BW 12x3 (I need to add weight on these. A 10# Olympic plate perhaps?)
Crunches BW 20x3 (Need to add on these too.)
Medicine Ball Pull Overs 7# 20
DB Pull Overs 30# 10,10 (For the first time, my serratus anteriors are actually sore, I just needed to up the weight.)
10 min bike ride pre-workout.
Did a 10 minute stretching routine before and after this workout.
****
2 more routines like this and I will change the workout, once again.
Tomorrow I will practice all the phases of the Clean and Jerk with an empty Olympic bar for as long as I can.
I got a huge tractor tire this weekend, it weighs about 150lbs, which isn't much - but, flipping this thing around for 10 minutes is a hell of a workout.
I regret buying solid steel plates now - now that I know that I will be getting into Olympic lifts, I want bumper plates
Good day everyone.
I have been roaming at crossfit.com for the last few days and that site totally kicks ass! It will help me practice Olympic lifting and gymnastics a good deal.
I did not workout since Saturday
I will do this tonight:
****
Deadlift 225# 8,6,3 (I didn't do these in a while and I feel I've lost some progress on them.)
Medicine Ball Push Ups (with feet elevated) BW 12,10,8
Deltoid Lateral Raise 10# 10,8,6
Reverse DB Flies 10# (these feel weird...)
DB Alt. Curl 30# 12,10,8 (I need 35# DB's now.)
Rocky Sit Ups BW 12x3 (I need to add weight on these. A 10# Olympic plate perhaps?)
Crunches BW 20x3 (Need to add on these too.)
Medicine Ball Pull Overs 7# 20
DB Pull Overs 30# 10,10 (For the first time, my serratus anteriors are actually sore, I just needed to up the weight.)
10 min bike ride pre-workout.
Did a 10 minute stretching routine before and after this workout.
****
2 more routines like this and I will change the workout, once again.
Tomorrow I will practice all the phases of the Clean and Jerk with an empty Olympic bar for as long as I can.
I got a huge tractor tire this weekend, it weighs about 150lbs, which isn't much - but, flipping this thing around for 10 minutes is a hell of a workout.
I regret buying solid steel plates now - now that I know that I will be getting into Olympic lifts, I want bumper plates
Good day everyone.
Haven't taken the time to come here in a bit.
I have been sticking to the following routine since I last posted:
Deadlift 135#x20 225#x10 135#x10
Flat BP 135#x12 135#x8 135#4
Alt DB Curl 30#x12 30#x9 30#x5
Sit ups BWx20x3
Crunches BWx30x2
The odd medicine ball pullover and I still do warmups and stretching prior to working out.
Still not doing as well as I should be, I need to simplify my life some more for this.
Lost a good 8-9 pounds in approx. 1 month which is superb and also lost quite a few inches on the belly, I now fit into a medium shirt - but I still weigh 203#. My shoulders are nearly 52" and my belly is now near 40", waist is down to 34" ish, maybe less. My legs, back and shoulders are my strength. I find that my pecs and biceps are extremely lacking. But I see gains in these lifts and I really bust my ass when doing BPs and Curls. I moan and bitch at the iron like a SOB - I'm happy I got an Olympic bench with a safety on it so I can give it my all without worrying about the weight falling on me. :11doh:
I always get a boost of motivation when I come here, I should come more often
Good day everyone!
I have been sticking to the following routine since I last posted:
Deadlift 135#x20 225#x10 135#x10
Flat BP 135#x12 135#x8 135#4
Alt DB Curl 30#x12 30#x9 30#x5
Sit ups BWx20x3
Crunches BWx30x2
The odd medicine ball pullover and I still do warmups and stretching prior to working out.
Still not doing as well as I should be, I need to simplify my life some more for this.
Lost a good 8-9 pounds in approx. 1 month which is superb and also lost quite a few inches on the belly, I now fit into a medium shirt - but I still weigh 203#. My shoulders are nearly 52" and my belly is now near 40", waist is down to 34" ish, maybe less. My legs, back and shoulders are my strength. I find that my pecs and biceps are extremely lacking. But I see gains in these lifts and I really bust my ass when doing BPs and Curls. I moan and bitch at the iron like a SOB - I'm happy I got an Olympic bench with a safety on it so I can give it my all without worrying about the weight falling on me. :11doh:
I always get a boost of motivation when I come here, I should come more often
Good day everyone!