• There has been a recent cluster of spammers accessing BARFer accounts and posting spam. To safeguard your account, please consider changing your password. It would be even better to take the additional step of enabling 2 Factor Authentication (2FA) on your BARF account. Read more here.

Time to get Fit thread

Status
Not open for further replies.
[YOUTUBE]sIvJTfGxdFo[/YOUTUBE]

Jordan, try that video. Good stuff in there. I want to NOT like Jeff, but he's really good with the explanations, IMO.
 
Last edited:
HappyHighwayman said:
Still can't break 4 pullups or neutral grip but can do like 6-7 chin ups...

I think I should start focusing on number of pullups and not sets...like just keep doing sets until I can't do anymore.
Click to expand...

Try tightening abs, glutes and legs to be more energy efficient. Its easier to pick up a day old corpse than a fresh one.
 
Last edited:
GYM
Friday ~ July 30

15-Min Shoot Hoops (my go-to shoulder warm up)
3x10 - DB Shoulder Press
6x10 - DB Lateral Raise
2x10 - DB Face Down Incline Bench Rear Delt Raise
2x10 - DB Bent Over Rear Delt Raise
3x10 - Lat Pull
5x10 - OH 360 Shldr Rotation w/Plate
2x10 - DB Front Raise
1x10 - Calf Raise
3x15 - Crunch
2x10 - Hanging Leg Raise
10-Min - Stationary Bike

FOOD

• Bagel & Cream Cheese
• Egg Salad Sammie & Skinless Chicken Skewers
• Pre Workout
• Post Workout
• Skinless Chicken Skewers & Seaweed Salad
• 1/4 C Pumpkin Seeds
• Orange

MACROS

Need to stop eating fucking bagels.
 
Last edited:
GYM
SATURDAY ~ JULY 31

Shoulder Health Day

15-Min Dribble Basketball (shoulder warm up)
5x20 - Cable External Rotation
5x20 - Cable Internal Rotation
5x20 - Cable 90° External Rotation
5x20 - Cable 90° Internal Rotation
5x10 - OH Rotation w Band
5x10 - Nerve Flossing1.0
5x10 - Nerve Flossing2.0
5x10 - Nerve Flossing3.0
Various Shoulder Stretching w/Band

FOOD

• 3 Eggs, 2 Bacon, 1.5 Slices Wheat (threw away 1/2 slice to save 70 cal)
• Pre Workout
• Post Workout
• Nectarine
• Skinless Chicken Skewers, Seaweed Salad, Plum & Cherries
• Muscle Milk

MACROS

Tbd
 
Last edited:
Fighting the middle age spread over here. I'm open to suggestions.
 
[YOUTUBE]Qg84UW4F6rU[/YOUTUBE]

Dropping a good Josh Brett Vid on V-Shred. Awesome!
 
Dandelion said:
Fighting the middle age spread over here. I'm open to suggestions.
Click to expand...

This'll sound totally backwards, buuuutttt...Don't over commit. Under commit when starting out and make sure you stick to it. The reason I say this is, in the beginning, the most important thing is setting a consistency you can live with. Above all else, I find this most important. You don't want to burn out in a few weeks time, or starting to put things off. You want a schedule you can live with and potentially, EXPAND on later.

That my best and most self used advice...oh that and F V-shred!
 
So another question, realistically how many days a week do people hit a muscle group? Like how many days rest before hitting them again?
 
2 ideally,

I currently lift 3 times a week. But before when it was just the weights, it was every other day. 1 day upper, 1 day lower, 1 day upper, 1 day lower with a day of rest in between.
 
HappyHighwayman said:
So another question, realistically how many days a week do people hit a muscle group? Like how many days rest before hitting them again?
Click to expand...

+1 on Agent O’s 2 days a week. That gives time for muscle recovery (but you need to feed the muscles).

When I followed Jim Stoppani’s 8-week shredded routine, I would work out most muscle groups every day, 6 days a week and 1 rest day.
 
GYM
Sunday ~ July 31

Pec Day

15-Min High Dribbles and Shoot Hoops @ Gym BB Court

Building Bench Strength:

1x30 - Bench Press Super Lizards™℠®©
5x10 - Bench Press
3x3 - Bench Press Forced Rep
1x1 - Max Bench Press
2x15 - Bench Press Super Lizards™℠®©
3x10 - DB Incline Flye
3x20 - UCV Raise (Upper Chest V w/DBs per Jeff Cavaliere)
3x20 - BB Wrist Curl

FOOD

• 3 Eggs, Cheese, Ham & Croissant
• Donut
• Pre Workout
• 10 Gummy Bears
• Post Workout
• Lunch: Skinless Chicken, Broccoli & Cabbage
• Dinner: Skinless Chicken, Broccoli & Cabbage
• Cashews

MACROS

TBD
 
Last edited:
HappyHighwayman said:
So another question, realistically how many days a week do people hit a muscle group? Like how many days rest before hitting them again?
Click to expand...

I usually hit them once a week but that one day a week I do like 3 or 4 different exercises per group to really exhaust the muscle. I tried to hit them more often but for me it didn't seem to work out as well as once a week. I do 3 days at the gym. Chest/tri's, back/biceps, legs/shoulders.
 
GYM
MON - AUG 2

10-Min Dribble & Shoot Hoops (shldr warm up)
2x20 - BB Mil Press
5x10 - BB Mil Press
7x10 - DB Lateral Raise
5x10 - Cable Rear Flye
2x10 - DB Front Raise
4x10 - DB Shldr Press
1x3 - DB Shldr Press Forced Rep

FOOD

• Mickey D Sausage McVomit w/Egg :twofinger
• Mango
• Skinless Chicken & Cabbage Broccoli
• Blueberries
• Skinless Chicken & Cabbage Broccoli
• Pre Workout
• Post Workout
• Tuna & Salmon Sashimi & Glass of Water

More?

MACROS

Looking good!

Cal 1296
Pro 128
Caburetors 86
Fat 49
 
Last edited:
lizard said:
Thanks for posting! The longest 5 seconds on Earth is waiting for “skip ad.”
Click to expand...

It so is...and Vince is a great salesman for those who know no better!
 
GYM
Tuesday ~ August 3, 2021

10-Min Dribble & Shoot Hoops (shldr warm up)
5x10 - Cable Face Pull
5x10 - Lat Pull Negative Reps
5x10 - DB Curl
3x10 - DB Reverse Curl
5x10 - DB Hammer Curl
3x10 - DB Upright Row
3x10 - DB Chest Pull Down

FOOD

• Bagel & Cream Cheese
• Skinless Chicken & Spinach
• Blueberries
• Skinless Chicken & Spinach Part Deux
• Pre Workout
• 10 Gummy Bears
• Post Workout
• Salmon Sashimi & Seaweed Salad
• Honeycrisp Apple
• Cashews

MACROS

Cal - 1646
Pro - 128
Carb - 144
Fat - 62
 
Last edited:
Alright, to let Dan know he's got company...today:

2X15 bi-pullups (warmup)
4X225 sled leg press @ 100 lbs
4X 60 Calf raises @ 100 lbs
3X20 Single leg squat (I hate these)
4X14 Mid grip Lat pulldowns (16,14,12, 10)
3X14 WG cable row (16,14, failure)
3X16 Smith upright row
3X16 15 degree bench reverse fly
3X15 Low back extension
3X14 Barbell curl - 4 second decline (16,14, failure) SUPERSET
3X14 45 degree dumbbell bench palm press (failure)
3X14 Reverse Hammer curls (standing)
2XF. Rogue T-strap upward curl - Failure

Stretch, etc.

989 calories
87 minutes
144 avg HR
185 peak HR

Food:

Philz
Panera bowl thing (turkey)
Fruit stick thing
Morning brotein shake w/ banana, wheat grass, beat powder, peanut powder, cocoa, almond milk
after workout brotein
Chicken Chunks
Late night graham crackers, I'm sure...
 
Status
Not open for further replies.
Back
Top