Physique Crew

[obscure/renegade]

I think I need to refine and change up programming, but not really sure where to start. Started with Pur's routine and swapped out exercises because of bad wrist, back, etc.


The way I typically go is progressive overload 3-4 sets in the 8-12 rep range. When I get up to 11-12 reps on each set, I bump up the weight until I can do 7-8 reps on each set then work up to 12, then start over.

Some iron man shit right there. Respect.

My lady broke her wrist as a kid, so she has to be careful with certain things - you have my empathy there.

I don't know Pur's program so I can't speak to it - regardless, defining your goals is the first step! What are you looking to do?

 

[Joseph Scumsworth]

Some iron man shit right there. Respect.

My lady broke her wrist as a kid, so she has to be careful with certain things - you have my empathy there.

I don't know Pur's program so I can't speak to it - regardless, defining your goals is the first step! What are you looking to do?

Retain as much lbm as possible while losing fat

 

[Samcanadian]

I think I need to refine and change up programming, but not really sure where to start. Started with Pur's routine and swapped out exercises because of bad wrist, back, etc.


The way I typically go is progressive overload 3-4 sets in the 8-12 rep range. When I get up to 11-12 reps on each set, I bump up the weight until I can do 7-8 reps on each set then work up to 12, then start over.

This is what I'm doing now, in a PPL format. I go 4 sets, and if I can go 3x10 in the first three sets, I use that last set to go to failure and then bump the weight for next time.

 

[aloe]

Just had a post op follow up

Doc said no biking right now until maybe early May. Still have some small fractures that need to heal with further bone growth but overall looking good

Wants me to work with bands on rowing/mobility. No overhead arm movement like shoulder presses on the healing side still. No bars across the back

But overall impressed with current mobility and progress

 

[obscure/renegade]

Retain as much lbm as possible while losing fat

Pretty much any program where you're training 4x weekly while eating properly will work, in this case I don't write my stuff, though - one of my best friends is my coach and he evaluates and adjusts things as necessary week-to-week. So can't write anything for you, but I can share my experiences with different systems that I have done.

I've done pyramid, volume, 5x10 periodized, HIIT, powerlifting, and PPL.

FWIW, I moved to the PPL program about a year ago, with built in shit like tempo along with super sets, cluster sets, and the like sprinkled in. It is awesome.

To give you an idea, pull day - Plate loaded lat pulldown, plate loaded machine row (brutal placing for this one) inverted rows, single arm preacher, cable curls, 2km row. All done with 3:1 tempo, goal is to move up reps and/or weight week by week. It's not much in the way of sets, just 15 total, but because of the tempo it will 100% kick your ass and you'll be there at least an hour.

 

[mollywhop]

lol so i'm supposed to drop to 300g of carbs a day this week until the weekend when i need to load up at 500g each day on sat and sunday to get back at it next week

how the fuck do I even get that many carbs god damn I have a hard time hitting my current goal even eating 3500 net cal a day

 

[mollywhop]

finna be eating bread sandwiches with extra bread

 

[rcm]

finna be eating bread sandwiches with extra bread

I was on a first date recently and this girl admitted she used to eat ketchup sandwiches.

No meat, no cheese, no anything. Literally just ketchup on bread.

 

[obscure/renegade]

finna be eating bread sandwiches with extra bread

It's easier to do dirty - glazed donuts will help.

Otherwise, do come cytosport. Like 52 g per. Can also supplement with Gu, they're like 22g each and easy to slam.

 

[obscure/renegade]

I was on a first date recently and this girl admitted she used to eat ketchup sandwiches.

No meat, no cheese, no anything. Literally just ketchup on bread.

Although I like that she has no shame about her life.

 

[Boing]

I was on a first date recently and this girl admitted she used to eat ketchup sandwiches.

No meat, no cheese, no anything. Literally just ketchup on bread.

how do you keep finding these weird people

 

[sans_pants]

lol so i'm supposed to drop to 300g of carbs a day this week until the weekend when i need to load up at 500g each day on sat and sunday to get back at it next week

how the fuck do I even get that many carbs god damn I have a hard time hitting my current goal even eating 3500 net cal a day

donuts

 

[Samcanadian]

lol so i'm supposed to drop to 300g of carbs a day this week until the weekend when i need to load up at 500g each day on sat and sunday to get back at it next week

how the fuck do I even get that many carbs god damn I have a hard time hitting my current goal even eating 3500 net cal a day

Is this a plan from the coach you're paying, or part of some other system you're on?

 

[obscure/renegade]

how do you keep finding these weird people

 

[mollywhop]

Is this a plan from the coach you're paying, or part of some other system you're on?

Coach

 

[aloe]

lol so i'm supposed to drop to 300g of carbs a day this week until the weekend when i need to load up at 500g each day on sat and sunday to get back at it next week

how the fuck do I even get that many carbs god damn I have a hard time hitting my current goal even eating 3500 net cal a day

All the carbs

Breakfast sandwich and then bump up the amount of your regular servings of carbs in your other meals throughout the day

Adding oats to shakes works well too

 

[obscure/renegade]

All the carbs

Breakfast sandwich and then bump up the amount of your regular servings of carbs in your other meals throughout the day

Adding oats to shakes works well too

Man's gonna be downing rigatoni with his eggs

 

[Samcanadian]

Coach

does this guy have a website or anything? I wanna read morea bout this dude

 

[meatball]

does this guy have a website or anything? I wanna read morea bout this dude

weekendcarbparty.gov

 

[mollywhop]

does this guy have a website or anything? I wanna read morea bout this dude

No but like @obscure/renegade has said I’m sure he’s open to talking to people who are legitimately interested in becoming a client and not wasting either of your time in the process

 

[Samcanadian]

No but like @obscure/renegade has said I’m sure he’s open to talking to people who are legitimately interested in becoming a client and not wasting either of your time in the process

Are you sure this isn't just @obscure/renegade on the phone, posing as "his coach"? Do you know this coach even exists?

 

[mollywhop]

He’s highly qualified and a super sharp dude but that’s as much as I’ll say out of respect for his privacy especially since it was a buddy introduction sort of thing that got me in touch with him and he wasn’t out there advertising ya dig

 

[Samcanadian]

He’s highly qualified and a super sharp dude but that’s as much as I’ll say out of respect for his privacy especially since it was a buddy introduction sort of thing that got me in touch with him and he wasn’t out there advertising ya dig

I'm not doubting him, even though I literally just doubted him. I just wanted to see if there was anywhere I could read up on him or see an actual picture of him without like, calling him or whatever lol.

 

[mollywhop]

I'm not doubting him, even though I literally just doubted him. I just wanted to see if there was anywhere I could read up on him or see an actual picture of him without like, calling him or whatever lol.

he's handsome and has a nicer beard than me tbchwu but he might be short it was hard to tell on the video calls

 

[obscure/renegade]

I'm not doubting him, even though I literally just doubted him. I just wanted to see if there was anywhere I could read up on him or see an actual picture of him without like, calling him or whatever lol.

Always asking for pix of people lmao

Just picture 85% Thor/Chris Hemsworth - from the build to the hair and beard. No exaggeration.

He's about your height, @mollywhop