Different rows for different bros

Does not compute

I put this at 1200 calories. What u guys think

8/18/17
163.4 lbs

Lower--->
Front squats 3x8
165x5 x3

Squats for form 3x8
185x5
195x5 x2

DB lunges
30x8 x3

RDL 3x8 (st8 bar/ hams still sore felt like they were gonna tear)
110x8 x3

Bridges 3x10
10 x3

Core
Straight legs raises x3

Treadmill 1.5m@ 11:08 easy run

Took off the last few days. I have an interview this week actually a background invest. Hoping for a fair investigator.

Week 4 of bulk new macros (225/260/70). Ended my cut at 163 lbs (225/200/60) and maintained my weight while decreasing cardio from 2 miles 5x to 1.5 miles 3-4x. Plan Is to get up to 165 lbs soon aka actually enter into a surplus.

Today ran 3 miles. Back to lifting tomorrow.

You ever think about doing some kind of sprint training or HIIT instead of running miles? Seems to work better for fat loss for natties and for smaller bodybuilders (like not heavyweights and supers). Plus there are many ways to set it up so that it's actually building muscle rather than being catabolic.

I mean you seem to be good at cardio but extremely bad at leg training. Sprints work the **** out of your hamstrings, which you say are a big weakness, and bike intervals pound quads pretty hard. Might be a good way to rectify your shortcomings in leg training while staying consistent with your goals of cardio while bulking to avoid excessive fat gain and maintain cardiovascular health. Simplyshredded.com had a good sprinting article, although the weight training program they attached to it wouldn't appeal to you.

I'm not opposed to it. I personally am used to this method of cardio but I don't believe it would be a problem switching it up. My brother is the polor oppose of me, does cycling for an hour every day around 140 miles a week I wanna say. Unsure though. His legs are big and upper body is small.

If I were to switch up cardio what should I start at? I'm doing approximately 6-7 miles per week.

I have no idea. This might be a good guideline, but more volume might be appropriate for you since you seem to be a guy who isn't good at summoning high RPEs.

http://www.simplyshredded.com/crank-...-training.html

Maybe keep one of your Low intensity steady state days on an upper day, add the easier of the sprinting sessions on the other day, and then do the harder sprinting session on an off day.

8/21/17
161.5 lbs

- Need to focus on eating. Lots of **** going on. Have 2 interviews tomorrow now plus working on mortgage. Bad convo.

Pull--->
Pull-ups 5x8-10
10 x4

Scapular depressions 4x8-10
8 x4

Lat pulldowns 3x12
140x10
140x8 x2

BB rows 3x12
135x10 x3

DB rows 3x12
65x10 x3

(Core)

8/22/17
164 lbs

- Didn't track yesterday and not tracking today. Since my full time job got tanked I got a ton of interviews lined up. First one today was recorded and it went well, short and to the point. Second one was over the phone for a broker firm and the owner liked me a lot and wants to meet in person for a follow up. Thursday I have another interview for a firm then the follow up appointment. At this point I need to set my gym and diet straight before the week turns into a disaster.

So far this week;
Sun- Ran 3 miles (no tracking) 162.4 lbs
Mon- Back/abs (no tracking) 161.6 lbs
Tues- off (no tracking) 163.6 lbs

Need to do;
Wed- Legs/cardio 1.5m break 11mins
Thurs- Push/cardio 1.5m break 11mins
Fri- Pull/Traps/abs/cardio 1.5m try to hit 10:45
Sat- Legs/abs

Actually hit macros being 225/260/70. Hit 225 protein per day minimum- if I come short on fats/carbs that's okay cause weekend is gonna be tough to keep diet. However, I will not pull a Monte.

EV,

That attempted burn was, much like your hamstrings, dangerously weak. Maybe you could check and see if your coach also offers discount improv classes?

8/23/17
164.8 lbs

- Getting my **** back on track today. My goal weight for the week was 164.5-165 lbs so maybe I should cut back a little bit of calories today.
- Despite gaining a ton of weight around 1-2 lbs, core still looking solid.




Lower--->
Front squats 3x10
135x10
155x10
175x8 (PR-17)

Squats for form 3xwhatever
175x8
205x6 x2 (PR-17)

DB lunges
30x10 x2
35x8 x2 (PR)

RDL 3x10
100x10 x3

Bridges 3x10
10 x3

Core

Cardio 2 miles with husky slow and steady

It's tough to recieve a burn from a gymbro who only BB benches his weight. What is it, 2-3 years attempting to bench 315 now? Probably should aim lower bro.

Livin La Vida ExpectedV

Awful taste in sushi confirmed. All maki, lots of fried food, lots of mayo. Not very surprising from captain orange obv. Need loco estimate for taste and value.

SM,

As always I appreciate your unwise thoughts and comments. It might be time to experiment with some Asian girls to up your sushi game. This ain't no California roll it's the good stuff.

Yeah, no. No sashimi = trash sushi place.

Sick numerical skills.

For some reason, I'll attempt to answer the second part of your attempted burn quasi-seriously, while expressing confusion about the sudden level of unprovoked vitriol you're spewing in my general direction:

While I'll admit 315 is probably not going to be in the cards for me moving forward, I did bench 330 when I was 26, so que cera. It's either going to take me a few hard years to build up to the three plate range at or around this bodyweight, or I'm going to reach a threshold where I can't get any stronger without gaining more weight than I'm interested in gaining, and it'll be Soulman style lean massing* for lyfe. 275 by the end of the year would be nice, but I'm not going to sweat it too hard. Ultimately, the 1.5/2.5/3.5/4.5 club would be nice to hit, but it's likely a reasonably long term goal for the lower body stuff, and I'd abandon it in a second if I felt my SI starting to get irritated again. Six month healing times are no joke.

Re: sushi, I'll eat the odd maki every now and again, but I'll ageree that drenching it in that ridiculous mayo does not really fit my palate. Give me mostly good nigiri/sashimi with an interestingly constructed maki or two that has a few different kinds of fish.

^{*Soulman style lean massing does not imply gains}

Do exactly this.


Do not do this.

I didn't read Montes post but I assume it's full of excuses. Can somebody confirm?

Most Likely To Become A Really Bad Troll (Like, Seriously Bad) In An Online H&F Forum

Answering seriously seems to have been a mistake.

I thought SM was fancyladding until I clicked the picture. Even in China where they sell mutilated terrible sushi at the grocery store that the Japanese restaurant chefs would scoff at, I'd be hard pressed to find worse sushi.

Poor EV, he's everyone's whipping boy.

it is a bit surprising SM isn't all about the fried sushi, guess his bodyfat tells a different story.