mobilitywod involves a lot of static stretching too though. Plus his vids are way too long. Easier to pick up MM imo.

There's a lot of free MM vids on youtube. I sat through them. and put them on an excel spreadsheet lol.

would you be willing to share?

I think its on my desktop at home...I'll track it down. Tbh though, I can never remember which exercises are what so I have to pull it back off of youtube if I change it up.

im super lame and forgot to check out the mobility site today...lame day at work + serious talk with the gf = gym two hours later than usual and a full 5 hour energy...

never felt so energized, i should look into getting some caffeine pills or something for before my workouts...any recommendations for something that will give me pep quickly but not keep me up for hours? not coffee...

forgot my camera because im lame...

Volume Day (4x5)

Front Squat: 205 across - felt solid, +5 over last week
Press: 150 across - felt really good, +5 over last week
Hang Clean - 145, meh, did hang cleans instead of power cleans at everyones recommendation, needed my camera, will def take video next week...

did some split jerks for fun, up to a couple singles at 155 since ive never really done them before...good workout imo...

Serious question why do you not eat meat? Why do you eat eggs? I think eating unborn animals in their shells is much more disturbing than chewing on a chicken wing.

Can you discuss your experience with the Velocity diet? I read that you felt really scrawny afterwards, but would definitely like to hear you expand on the overall experience.

Thirddan if you aren't too averse to some sugar while you workout, the Vitamin water Energy has 42mg of caffeine. Not carbonated like red bull or acidic like coffee, and the carbs and caffeine normally gives me energy to train after work.

sorry, not really interested in this here...ive posted about it in SMP/RGT/Lounge, you can search for those posts if you want...

nice, ill definitely check this out, maybe have it with some protein before i head to the gym...

sure...

back then i wasn't a fitness lover so i needed to either be on a hardcore diet or i wouldn't follow through...seemed lik the right choice for me at the time...i was too impatient and put the weight back on somewhat quickly afterwards...you gotta give your body time to adjust to losing a lot of weight...

i love shakes so eating only shakes wasn't difficult at all for me. i packed a cooler and a few shakes for when i was at work and would sneak down to my car to eat them during the day. i still went out with friends, but if they went to a restaurant i would just get a water/tea and drink my shake while everyone ate, no reason to become a recluse (obv no booze though)...umm, i dont recall the exact lifting program i was on, but its in the log i think...im not sure how something like SS/TM would work on such a deficit tbh...

people asked me afterwards if i would recommend the velocity and for the most part i wouldnt really...i think its important to maintaining your composition after the diet to actually know how to cook and eat like a human being and you dont get that with a liquid diet like the Velocity...its very possible for someone to get the same cal/macro breakdown while eating normal food and maintaining a lifestyle that can be kept long term...

as for feeling scrawny, i think that was just a combination of me being much smaller than i was used to and i wasn't strong so i didn't find a ripped buff guy under all that fat, i was just less fat...

im at work, so this isn't too long...let me know if you have any other questions...

found this

gonna try to do this before my workouts and see what happens...

miles,

just to get this straight...

volume day 4x5
middle day 3x3
intensity day 1x5 (one workset per exercise @ +10% volume day weight?)

intensity day seems like it would be a very short day...maybe ill throw in some curls

standard TM is 5x5 volume. yeah the 1x5 day is short if you only do the PR sets. it's a good spot to put stuff like chins, rows, cleans or deadlifts though.

cool, thanks...i did 5x5 for a couple weeks but i was at the gym for too damn long, might go back to it when work is less crazy...

workouts now are taking about 2 hours, sometimes a bit more depending if i have to wait for equipment or people are working in with me...

gonna try to get a bottle of this today and put some whey in it as my pre workout drink...will see how things go...

freaking ****ty workout tonight...none of my lifts had any speed at all...started on squats focusing on keeping my head looking forward or down a bit since i normally look up...

was supposed to do Back Squat and Bench 3x3 with chin ups 3x8, but didn't do any of that...started with a half vitamin water energy drink as recommended above, felt kind of energized, did some mobility stuff for about 8-10 minutes as a warmup...

Back Squat 4x2
245, 245, 245, 245

Bench
240x1 (had to get spotted second rep), 230x3 (sick grind on last rep), 210x5...so frustrated

Chin Ups - didn't even try 3x8
3x4 with 70lbs hanging from the belt, then did 10 with bodyweight and a couple random sets of neutral grip pull ups to failure, 3-6 reps, i dont even remember...

workout was just sooooo lame...went and played some pool and ate some fried food to make myself feel better...no hiking or serious biking this weekend...hopefully things get back on track monday...

after my crappy workout on friday i ate a bunch of fried foods...saturday i had a pool kickback birthday party so we spent the whole day out in the sun relaxing and drinking too much...sunday i spent all day eating/nursing slight headache, biked 20 miles with the girlfriend, then ate a ton of italian food...

back on schedule this week...given the changes that miles suggested for my intensity day im going to go back to a normal schedule so im going to start tonight with a volume day so i can have my short gym day be on friday...

oh man, today was the opposite of last workout...thank you nodoz...took half a pill and had one of my best workouts ever...let the countdown to this begin...

Volume Day 5x5

Front Squat
210 across (felt really good)

Strict Press
155 across (last two sets were a grind)

Hang Clean
150 150 150 150 150 (these all felt very light, but want to get the form down)

Split Jerk
160 x 4 x 1


comments on the cleans would be much appreciated...

5 min on the bike, 10min of mobility stuff

I LOVE YOU NODOZ!!!!!!!

Back Squat
3X3 @ 255 (could barely do doubles at 245 last week)...felt good, still focusing on looking straight/down a bit rather than up...

Bench
235x2, 225x2x3 (need to reset my bench since im only doing it 1x/week now, been feeling weak on it since i made that change)

Chin Ups
75 x 3 x 4
rested a bit then a more pull up variations with different grips until i had a wicked pump dudebro...

I wouldn't call those hang cleans.

go on....??

Hang clean = setting the bar and making no deficit movement, just a pull.

dont i have to lower the bar a bit in order to get into the right position?

I pick up the bar, push my hips/butt back and the bar lowers to knee level, then i pull...