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    week 4 antagonist week Day 1 (sun) squat...

    week 4 antagonist week

    Day 1 (sun)

    squat 210x5x4
    pull ups bw x5x4

    bench 195x5x1 185x5x2 185x4x1 feel like im losing strength here. Right elbow joint bicep tendonitous
    DBOHP 39 x 5x3 ...
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    week 3 day1 squat 210x5x4 RDL 210x5x4 shrug...

    week 3
    day1
    squat 210x5x4
    RDL 210x5x4
    shrug 195x5x4
    bench 205x5x1 195x5x1 195x3x1 feel like im losing strength here

    pull ups bw x5x4
    DBOHP 38 x 5x4
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    Oops, I have not updated Im in the 3rd week of...

    Oops, I have not updated

    Im in the 3rd week of the chad waterbury program for hypertrophy. 3 day per week full body, day 1, 5 reps x3, day 2, 8 reps x 3, day 3, 15 reps x 2

    week 1 regular ...
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    I did not realize it had been as long as it has...

    I did not realize it had been as long as it has been since an update. Im still lifting well. I have since moved out of the 5s and after a week off I have moved to a mix. 3x per week full body. day 1...
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    workout went well last night. It was a late...

    workout went well last night. It was a late workout though. Did not start untill 9:30pm and I did not finish untill 11:00 pm. Had to drink my protein carb smoothie, hand out for about 45 min and went...
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    If in a cut and you need to keep the fat burning...

    If in a cut and you need to keep the fat burning process going and save all possible muscle, is the benefit more toward fruit and whey post work out or simply whey post work out? My workouts are late...
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    After looking at some past fitday entries, it...

    After looking at some past fitday entries, it looks like if I keep carbs at or below 30% of 1800 to 2000 cal, I do fine. More than that just adds fat. When trying to bulk this past winter, one of my...
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    Great workout last night. I stayed with the last...

    Great workout last night. I stayed with the last sessions poundage, sets and reps. Tried to be explosive and maintain form.

    Food was lots. I hit at least 2000 to 2200 cal. I really need to stay...
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    Been out for awhile, but still training. I did 2...

    Been out for awhile, but still training. I did 2 weeks of Lyle mcdonald RFL. Too strict. Had to stop at the 2 week break. Was going to pick back up with a low to mod carb, high protein/fat type diet...
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    Just pick your worst. I wish I could at least...

    Just pick your worst. I wish I could at least manage THAT. You look like I wish I could look. One day maybe

    I like the looks of the macros. Im thinking that macros were my downfall. Too much...
  11. I would hope thats the case, but why now instead...

    I would hope thats the case, but why now instead of when I was in the midst of the bulk getting plenty of carbs?
  12. more protein/fat less carb = more strength??

    During my bulk of the last 6 months, I had carb, protein, fat macros of around 48% 24% 28% I have since readjusted my diet actually did a 2 week time frame of Lyle Mcdonalds RFL program where all...
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    to maintain the same rate of cut or bulk, you...

    to maintain the same rate of cut or bulk, you need to adjust calories as you lose or gain. On a cut, you could hit a point of diminished returns though, so a diet break is often needed.
  14. I would not consider atkins to be a proper diet...

    I would not consider atkins to be a proper diet to follow, although some of the principles are ok. Some folks swear by keto diets though so do your homework if you wish to try. You need to keep...
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    Yes, It will be 2 pull and 2 push. When I have...

    Yes, It will be 2 pull and 2 push. When I have tried hitting each muscle group 3 times a week, I really did not respond any better than I have with two sessions per muscle group, but I really ended...
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    Changing my routine. Advice?

    Im thinking of changing my routine up a tad. Currently I have moved into a 5x3, twice weekly full body. Before that I was doing 8x3 full body twice weekly. Before that I was doing 8-12 x 2-3 full...
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    Just a bump and update on my training. I have...

    Just a bump and update on my training. I have moved onto a full body twice weekly with 3 sets of 5. I am getting stronger and feel this is a good type of workout for now. I will change up later...
  18. View 1, you mentioned Lyle Mcdonald. I did a...

    View 1, you mentioned Lyle Mcdonald. I did a portion of the RFL plan a few weeks back after a 6 to 8 month mild bulk. After gaining 15 lbs with a lot of fat on my bulk, I did 2 weeks of the RFL,...
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    squat & Rom Deadlift same workout?

    The romanian deadlift is what I am using for ham development. Is that ok to use in a full body workout?

    Also, how does this routine look?

    Full body work out:
    Squat, RDL, shrug, pullups,...
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    I myself believe that a higher fat lower carb...

    I myself believe that a higher fat lower carb diet works better for me. Heres why.

    When I was lower carb, say 25% to 30%, I did well. Felt fine and dropped some fat and kept some mass. I decided...
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