Yugo's SS and Basketball Log - Page 72 - Health and Fitness Forum

honestly? this. KC making up a modified GSLP for someone riding maintenance or a slight surplus. I'm changing the accessory crap, and accessory still goes after the big moves instead of before squats/deads.

Monday:
Bench/Press (alternating): 2x5, 5+
Squat 2x5, 5+
Dumbbell Flies (bench day) / dips (press day)
Some sorta Row
curls

Weds:
Press/Bench (alternating): 2x5, 5+
Deadlift: either do a GSLP scheme or a 5/3/1 scheme
Dumbbell Flies (bench day) / dips (press day)
Chins
raises

Friday:
Bench/Press (alternating): 2x5, 5+
Squat 2x5, 5+
Dumbbell Flies (bench day) / dips (press day)
Some sorta Row
curls

Optional Saturday:
bro day. no big moves. curls/flies/face pulls/abs/etc

This is pretty near exactly what I would do for a novice program coupled with pullups every day... maybe some additional tricep work.

Quote:

Originally Posted by The Yugoslavian

KC - anything you recommend subbing in for dips? I've tried dips a couple times and they feel really awkward on my shoulders. Is that supposed to linearly progress like SS where I'd try to add 2.5-5lbs every workout if I get the 3x5 and if I can't get the 3x5 for 3 workouts in a row then drop several notches back?

I can't do flies/dips either b/c of pec tendon issues, incline DB press and db skullcrushers both for sets of 8-12 would be good substitutes. You definitely need some kind of incline work so prob do the flies inclined if you decided to keep them. Instead of saying flies/dips, just say any sort of pec dominant dumbbell, barbell, or bodyweight exercise done for higher reps and lower rest and any sort of tricep dominant dumbbell, barbell, or bodyweight exercise with the same loading protocol.

Anyway, for my guess I'm going to trust your scale a bit and say 15.4% exactly.
Oh god if he comes back 20% H+F is about to make a massive order for clenbuteral+t3.

Last edited by Evoken; 06-17-2013 at 12:21 AM.

Quote

06-17-2013 , 12:29 AM

#1777

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

I can hardly keep up with all the programming discussion in here, but KC's and Weasel's ideas both seem fine to me. If you want to do the KC program, yeah, definitely scratch the dips and do something like what Evoken says - DB or curling bar tricep extensions (I like the single DB skull crushers-see my log), DB bench press, close grip bench, close grip floor press, etc...

No BF% guess here, but I am interested to see the difference between the bodpod and your scale.

Quote

06-17-2013 , 02:32 AM

#1778

Pummi81

Carpal \'Tunnel

Join Date: Jan 2008 Posts: 6,787

15,25%

Quote

06-17-2013 , 06:34 AM

#1779

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,657

Quote:

Originally Posted by cha59

KC's program seems good to me too. Prob move to modified TM or something after a while. Yugo ain't gonna get a ton of progress on a novice program either way, given his history and the fact that he won't pig out on cals and get fat.

Also liked the video on deloads. Deloading every 4th week is silly.

Gonna guess 13.5%. What the bodpod will show I have no idea.

Quote

06-17-2013 , 09:08 AM

#1780

CrunchyBlack

Carpal \'Tunnel

Join Date: Nov 2006 Posts: 7,468

15.8%

Quote

06-17-2013 , 09:18 AM

#1781

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,657

Man, those pics are like a tutorial on how to not take pics, re: lighting. So awful. Arnie at his peak would get "meh, you need to grow some serious muscle brah" responses.

Quote

06-17-2013 , 09:29 AM

#1782

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,160

Quote:

Originally Posted by Soulman

Man, those pics are like a tutorial on how to not take pics, re: lighting. So awful. Arnie at his peak would get "meh, you need to grow some serious muscle brah" responses.

i have no idea what the best way is, obviously

dark background, but where should the light be? behind you? I have no ****ing idea how to take photographs

Quote

06-17-2013 , 10:17 AM

#1783

downtown

Carpal \'Tunnel

Join Date: Dec 2004 Posts: 12,446

Wow, I really dislike these guessing threads where I click too early and the result is not yet revealed. Gonna go 14% like everyone else. Gg.

Quote:

Originally Posted by kidcolin

i was wondering if we could get some more gratuitous ass and dick shots

Quote:

Originally Posted by Montecore

i have no idea what the best way is, obviously

dark background, but where should the light be? behind you? I have no ****ing idea how to take photographs

Ideally you look straight into the sun.

Quote

06-17-2013 , 10:31 AM

#1784

The Yugoslavian

STTF HUC II Winner

Join Date: Sep 2004 Posts: 25,057

Quote:

Originally Posted by downtown

Wow, I really dislike these guessing threads where I click too early and the result is not yet revealed. Gonna go 14% like everyone else. Gg.

Excellent. It was all worth it then.

Quote

06-17-2013 , 11:00 AM

#1785

downtown

Carpal \'Tunnel

Join Date: Dec 2004 Posts: 12,446

Quote:

Originally Posted by The Yugoslavian

Excellent. It was all worth it then.

Quote

06-17-2013 , 01:44 PM

#1786

The Yugoslavian

STTF HUC II Winner

Join Date: Sep 2004 Posts: 25,057

Yes, let the rustling flow through you. Just realized I didn't upload the image of my official BodPod results. But I of course remember the number....has everyone gotten their guess in?

Quote

06-17-2013 , 01:46 PM

#1787

CrunchyBlack

Carpal \'Tunnel

Join Date: Nov 2006 Posts: 7,468

Evidence of bodpod troll mounting up rapidly

Quote

06-17-2013 , 01:53 PM

#1788

The Yugoslavian

STTF HUC II Winner

Join Date: Sep 2004 Posts: 25,057

Ehh, you're probably right. Going to put result in spoilers and post a pic of the official printout later since it's been plenty of long for guesses.

Spoiler:

Quote

06-17-2013 , 02:16 PM

#1789

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,657

Not too surprised, given that whoever else got bodpod results that were 3-4% above what everyone guessed. Personally I don't think it matters. Mirror is the judge, not an arbitrary number.

Quote

06-17-2013 , 02:21 PM

#1790

CrunchyBlack

Carpal \'Tunnel

Join Date: Nov 2006 Posts: 7,468

Quote:

Originally Posted by The Yugoslavian

Ehh, you're probably right. Going to put result in spoilers and post a pic of the official printout later since it's been plenty of long for guesses.

Spoiler:

Quote

06-17-2013 , 02:23 PM

#1791

CrunchyBlack

Carpal \'Tunnel

Join Date: Nov 2006 Posts: 7,468

revised estimates:
loco 15%
EVOKEN 16%
montecore 22%
crunchy black 31%
Kid Colin 33%
Downton 46%

feel free to add more

Quote

06-17-2013 , 02:26 PM

#1792

loco

The First Golden

Join Date: Jul 2008 Posts: 14,861

Brutal. Just facking brutal. I am on suicide watch. I am 15%, 163 pounds. Unacceptable. Unfackingceptable. Soulman/fakebusto/Aidan are clearly 20%.
Evoken is 22%. And jeffawesome/YTF are 60%.

And you guys though I was going crazy. A lot of you guys overestimated so you wouldn't be off. Prebodpod era Yugo would have got a solid 10-12%. So depressing. You fatfacks I told you we were all fat. I am going to go kill myself. Countryroids would have said solid 8% here. He is a facking idiot. But he is also a genius for saying we are wasting our time not getting on the sauce ASAP.

Quote

06-17-2013 , 02:27 PM

#1793

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

Ive gotta be 20%+ now too

Quote

06-17-2013 , 02:28 PM

#1794

loco

The First Golden

Join Date: Jul 2008 Posts: 14,861

Crunchy beat me to the gun. I am getting slow.

Just brutal you fatfacks. I hate you all. I hate myself. I am crying. I worked out really hard for 15 months. I deserve better than 163, 15%. I have 139 pounds of LBM!!! Fack this. I am getting a large frosty at Wendy's.

Quote

06-17-2013 , 02:31 PM

#1795

loco

The First Golden

Join Date: Jul 2008 Posts: 14,861

Measure your waist and neck Yugo. Please. Compare to army bodyfat calculator.

Quote

06-17-2013 , 02:31 PM

#1796

kidcolin

Carpal \'Tunnel

Join Date: Jan 2005 Posts: 109,033

It'd really nbd. You're a bunch of Cleveland slappies.

Quote

06-17-2013 , 02:34 PM

#1797

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Spoiler:

Quote

06-17-2013 , 02:36 PM

#1798

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Quote:

Originally Posted by kidcolin

It'd really nbd. You're a bunch of Cleveland slappies.

Never heard of a Cleveland slappy before, but yeah, wtf, this is no big deal.

Quote

06-17-2013 , 02:41 PM

#1799

fredd-bird

Carpal \'Tunnel

Join Date: Aug 2007 Posts: 19,337

I'd loco to see loco hard tilt after losing a 60/40. :yawn:

Quote

06-17-2013 , 02:46 PM

#1800

loco

The First Golden

Join Date: Jul 2008 Posts: 14,861

I don't tilt. I have played millions and millions of hands. But this result is facking tilting. Come on man this a facking H&F forum and the average bodyfat is greater than 25%!!!!! WTF?!!!

Our poor hero has been working out for years and he is 6' 165 17% bodyfat. No big deal? Okay keep living in denial.

This large frosty is delicious.

Quote

Page 72 of 181

First

22 52 62 67 68 69 70 71 72 73 74 75 76 77 82 92 122 172

Last

Post Reply Subscribe

...

Page 72 of 181

First

22 52 62 67 68 69 70 71 72 73 74 75 76 77 82 92 122 172

Last