[youtube]hZPYTIPb2To[/youtube]
Bench tips
[youtube]hZPYTIPb2To[/youtube]
Bench tips
AI
U should see my arms.. I lift fucking cars with them shits
Make Front Lines Great Again
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Awww... you have a matchbox collection?
How cute.
AI
lol
Make Front Lines Great Again
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Any new fighting videos chrit?
whole family knows how to fight, fathers a decorated marine with a black belt in ueichi ryu, one step brother won a youth division boxing champion in CT back in the day, with boxing comp from all over new england. other step brother was a bouncer for the middle east in cambridge for a long time, toughest 500+ pound guy youll ever meet, with a heart of gold. I personally practice northern shaolin, specifically tong long. Ive practiced in the jiann shyong kung fu center under Dr. Kaychi leung for a little bit, I practice multiple forms of praying mantis, mostly Bong po, spear hand, and 6 harmonies. I've also learned about reaction time just from keeping the little critters for about ten years now. you have to be fast, unpredictable, and go for the throat.
Rest day for me... still hit up a light workout with some rows and biceps.
Nothing heavy... just trying to keep my back loose.
AI
What's your weekly workout and dietary routine?
This week:
Monday
Olympic Squat 4-6x10-12 at 62.5-67.5%
Front Squat 3-4x10-12 at 62.7-67.5%
GHR or Hamstring Curls 3x12
Tuesday
Widegrip Bench 3-5x8-10 at 67.5-72.5%
Competition Bench 2-4x8-10 at 67.5-72.5%
DB Rows 4x12, Chest Supported or 1-Arm DB Rows are fine. I personally prefer Chest Supported.
DB Skullcrushers 3x12
DB Upright Rows 3x12
Wednesday
Deadlift 4-6x6-8 at 72.5-77.5% or 6rm, if you feel strong go to 6rm, if you feel tired, do the sets.
Box Deadlift 3-5x6-8 at 72.5-77.5%
GHR or Hamstring Curls 3x12
Front Squats, Olympic Squats Leg Press or Belt Squats 2-3x8 at 67.5-72.5%.
Thursday
Off
Friday
Olympic Squat 4-6x8-10 at 67.5-72.5%
Leg Press 4-6x8-10 at 9 RPE, if you don’t have a leg press Belt Squat (loading pin and belt is fine), Front Squat and Box Squat are fine replacements.
BB Hip Thrust 3x12
Box Deadlifts or 3” Block Pulls 2-3x8 at 65-70%
Saturday
Closegrip Bench 4-6x6-8 at 72.5-77.5% or 6rm, if you feel strong go to 6rm, if you feel tired, do the sets.
Incline Bench 4-6x6-8 at 72.5-77.5%
Lat Pulldowns or Pullups 4x12
DB Flies 3x12
DB Curls 3x12
AI
Just one off day every week? Or just this week?
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I wanna cut weight, what's the best way to do that and how long will it take?
Both really. I wanna get down to 215. I'm currently around 285-290.
So thats going to take atleast a year to do it right.
Just get on a good lifting program... and don't pay attention to the weight, pay attention to bodyfat percentage. Then start tracking your calories and run at a deficit.
Look up what your BMR is and aim for a few hundred calories less than that a day. Cut out all processed sugar from your diet.
AI
Nice. Thanks. That's basically what I been doing.