Gaining Muscle and Losing Fat (2015)

Gotcha. Yea you definitely do not need that many warm up sets. I only asked about the poundage because if you're benching something like 405lbs you can't just do one "warm up" set of 250 then jump to 405. What does you're current routine look like? In a way you've almost answered the question yourself. If you feel like your performance is suffering with the sets that "count" then do less warm ups and see what happens. While there is scientific evidence on what's "optimal" there's nothing like experimenting for yourself, seeing how your body responds and going from there.

 

Taking your advice. Bumped up to 250mg this week. Next week, I'll run at 300 mg/week until its done....

 

Wall Ball. I'm sure most of you have heard of it but I thought I'd share my experience with it. I just recently incorporated this into my routine after hitting a bit of a plateau and talking with a friend who is more into cross fit training.
First off, I'm trying to do this more as a cardio routine than strength, although it definitely helps both. First I do 10 minutes on the elliptical to get warm. Then go to leg press machine for 2 sets at about 2/3 the weight I normally do. Then it's over to dead lifts for 3 sets of about 3/4 the weight I normally do. Now it's Wall Ball time. 3 sets of 15 with an 8 lb. ball. Back to the dead lift for 3 more sets, same weight. Back to the Wall Ball for 3 more sets of 15 with 10 lb. ball. Back to the dead lift for 3 sets, same weight. Final 3 sets of 15 Wall Ball with 10 lb. Then I go back to the leg press for another 3 sets. My ass is huffing and puffing at this point. Heart rate is up a good 10-12beats over my straight cardio workout. I finish this butt kicker with 15 minutes on the elliptical, hard as I can go for the middle 5 minutes of that 15.
I have put this into 2 days of my 5 day a week routine with the other 3 days being strictly weights. This has really helped my overall stamina and I have lost 3 lbs. over a two week period after plateauing for better than a month.
Just thought I'd throw that out there as something to consider if your workout is going flat. Have a safe and Happy New Year.

 

Interesting. Why multiple sets on the deadlift, leg press, wall ball? Why not do it as a circuit with no rest?

Leg press, deads, wall ball...X rest for 3 sets or whatever amount of sets.
Or
Leg press, deads, wall ball....3-5 or whatever rounds for time. Try to beat the time as you progress or set a 15min time cap and see how many rounds you get and try to do more work in the same time as you progress? So then it's same work faster time or more work same time.

Are you training legs on the other lifting days?

 

^ No specific reason for the multiple sets. It's just something I came up with. I'll give your suggestion a try as it seems that is more in the Cross Fit line of thinking. And no, I do not do any leg training on the other 3 days. Up until recently I had been doing very little leg training on any day, with no regular routine at all. I felt that to be counter productive at this point. I appreciate your input.

 

Good stuff. I didn't mean to change your plan at all just was curious. Yea, I've done a lot of crossfit training in the past. It's actually fun when you time yourself/try to beat records or do more work in the same time. Gives a nice goal to push for and keeps it interesting. Plus w the exercise selection you'll get some good leg training in there.

 

Here's a link where u can generate crossfit wods if you get bored of the same 3 exercises and crossfit.com posts daily workouts just in case you weren't aware. The woddrive is cool bc you can pick what you're looking to do that day and it will generate workouts for you, whether it's bodyweight work, AMRAPs, endurance training etc. keeps it fresh.

http://www.woddrive.com

 

Warren Buffett's secret to staying young: "I eat like a six-year-old."
http://fortune.com/2015/02/25/warren-buffett-diet-coke/

The world’s most successful investor stays youthful by drinking at least five Cokes a day.........

Buffett says, “I have three Cokes during the day and two at night.”.......

“I’ll have one at breakfast,” he explains, noting that he loves to drink Coke with potato sticks. "......

not always, though.

“This morning, I had a bowl of chocolate chip ice cream,” Buffett says........

Asked to explain the high-sugar, high-salt diet that has somehow enabled him to remain seemingly healthy, Buffett replies: “I checked the actuarial tables, and the lowest death rate is among six-year-olds. So I decided to eat like a six-year-old.” The octogenarian adds, “It’s the safest course I can take.”


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probably outlive us all

 

Warren Buffet is a fairly immoral human being, imo.

The image he presents (words) contrasted against who he actually is (actions), reveals a great divide.

For starters, promoting junk food as healthy is a sin. And that guy owns a huge chunk of Coke - a company that makes people sick and diseased. He's a slimeball.