I like it. Took him about ten minutes, even with all the explaining. This will be great on those days when my time is in short supply or I've got to do more than just a my typical "push" workout. I know it's going to take me at least a couple weeks before I'll be ready for a new approach, but I look forward to trying it.
Also just a big proponent of squats as I've mentioned on this thread.... 5X5 is intense and now squats are my main exercise. I save so much time working out by doing squats, truly a full body work out.
I used to do workouts with 5x5 concepts or variations when I played sports until college and after. It works, I don't really need to lift weights at this point and maintain. My challenge is consistent diet and cutting, on that note I've started integrating a water goal of one full gallon plus every day. I took it for granted and it's a simple adjustment but it's making a significant impact curbing my calorie intake for a deficit. As well as impulse control day to day with a ton of other overall health benefits. I also found a water intake calculator based on weight which was useful, I take additional electrolytes and quality vitamin supplements as well for balance. Link: Water Intake Calculator by Weight Does Drinking a Gallon of Water a Day Have Benefits?
I hit a wall yesterday after running and kickboxing. Massively tired and sore. ‘Rested’ and cut my distance today and only got a light lift in. Seeing some great results and expect to be under 220 next week. Anyway, here’s some more Mike Mentzer
First workout in a minute. 1 mile run and a simple kettlebell routine. Need to keep getting stuff unpacked and organized so I can have my garage gym back.
Side delts have been a project for several years and in about the last year or so I've started to feel not completely embarrassed about them. Anyhow, I've known about the "mind-muscle" connection for some time but never really thought to focus hard on my delts until the other day. Once I did, I found I had a hard time lifting what I typically do. I realized afterwards that I cheat and have been using my traps to help move the weight. Here's an older video that pretty much explains what I was doing wrong and how to avoid it. We'll see what happens now.
2nd day in a row! Having to work around the mess in my garage but it feels good anyway. Plus it's extra motivation to clean it out this weekend. Thanks for the motivation Xero, you the real MVP! Elite athlete diets have always fascinated me. I think Michael Phelps' daily intake is what started it. Seeing the sheer amount of food they have to eat is crazy, these guys trying to push the human body to a limit really take it to another level. Bodybuilders you can name are genetic lottery winners, if they never spent a day in the gym they'd be strong, jacked guys just not world class hulks. Then they add the longevity of health, consistency bordering obsession and the will power to eat like a maniac. Even without the gear, those guys would still be super jacked. Then the enhancement and it's really modern-marvel territory. And then I think man, I'm not some world class hulk but I have lifted a few weights... I have trouble finding shirts that fit right, seats that are comfortable, a good sleeping position, and that kind of thing. How the hell these guys fit in a car? They just gotta lay down in the back of the truck?
Started a very modest weight lifting routine. On M, W, F I do the weight lifting and then go for a long walk. On T, Th I go for a 2.25 mile jog (because that's as far as I can go without taking a walking break and that's when I feel like I'm about to pass out). I mainly just need to shape up. 6'4" 188 lbs, which isn't horrible, but I'm at risk of getting the Hank Hill body. A couple years ago I was 175 lbs and I felt amazing. That's where I should be, given my build. But as a secondary thing I need to get stronger. I've never had big arms and I doubt I ever will, but I can sure as hell get stronger than I am now. I'm using this book my neighbor gave me that has various workouts. It's called New Rules for Lifting, and he says it worked great for him and some other people he knew. I also only have dumbbells (the adjustable Bowflex ones) a kettle bell, and a workout bench, so I'm limited to that equipment. No visible change at all to my body after doing this routine for a couple weeks, but I'm able to do the lifting easier now than I was when I started. So, hey, that's something. I also got back onto intermittent fasting. I'm on day 5, I think. Only eating between 11:30am-6:00pm (we're early-birds). I've seen literally zero change in weight over these 5 days and that's a little frustrating because I'm so often hungry that it feels like I should be seeing a difference. But I'm going to stick with it as long as I can.
That's amazing! Don't stop! Dumbbells are really the best to start with anyway. I would follow Athlean-X on YouTube, he's legit af. Diet-wise make sure you're getting enough carbs and protein, and no carbs at night (you can have fat though).
A buddy of mine who trains like a triathlete is trying Peptides. In a week he's gone from 7 to 5.8% body fat percentage and up from 168 to 172lbs with no change in eating habits. I was only nominally aware of this stuff before but he has my interest now. Info here: https://www.peptides.org/
Interesting website. It's not something I've ever given the slightest bit of thought to, nor do I know much about them. I do know a woman that took "bio-identical" hormones for weight loss. Not sure if they're the same thing or not. Know this woman dropped a TON of weight very fast, but her mood and personality changes were quite alarming. And she added all the weight she lost back and then some in the years that followed. I will say, if nothing else I find the anti-aging stuff intriguing. I would be interested in hearing more about your buddy's "experiments," lol. And if you find out more, pro or con, I would love to hear about it.
Had to clean up a bunch of boxes and random stuff first but got everything *basically* set back up in the new home. Even got a few lifts in before tapping out, I definitely got some cardio in today though geez it's hot. True story- the rug is from our OG condo living room. It's been the garage rug for a while now. Equipment: Power Tower Total Body (the Chuck Norris knock off thing in the back) Hex bar, olympic bar, ez curl, dumbbell bars I think like 340 in olympic weights Adjustable bench with leg station and preacher curl pad 2x 40 lb adjustable kettle bells 40 lb weight vest Bunch of random bands and stuff (foam roller) Seats from the dome (centerfield general admission section) Time to get back after it.
If those numbers are true, your buddy is a genetic freak show. Precious few people are able to sustain 7% body fat. There are a lot of serious downsides to doing so. Dropping from 7% to 5.8% body fat AND gaining 4 lbs IN ONE WEEK with no change in eating habits doesn't even sound theoretically possible under any circumstances. I don't believe him.
He may not be qualified but it does sound outlandish. Not saying you’re lying but how did your buddy test body fat %? And he walks around in professional body builder stage condition? 5% is shredded. Off the top of my head in a study on steroids elite bodybuilders put on like 5lbs in 8 weeks and half was speculated to be water. This was the genetic elite. Peptides whichever he may be taking aren’t anywhere near the level of actual steroids. So yes your buddy would be a genetic freak. Like a bodybuilding unicorn.
