Rooi Bull's Cut take 2

Hi Furk.
I got those food state multivitamins and omega 3. Been on about 3 weeks now and I like it I feel more energetic and complexion is improving

I also moved over to a PLP push legs Pull program but with a rest day in between.

Not sure how PLP would work. Do you train Legs twice a week?

No.

Monday chest shoulders triceps
Tuesday rest
Wednesday legs
Thursday rest
Friday back and biceps and farmers walks

If you train legs well enough on Wednesday you shouldn't be able to do farmers walk two days afterwards. Normally it takes me 6 days to recover from leg day.

When do you train hamstrings? Also Wednesdays?


Don't you find you have no power left for shoulders after chest?

Legs on Wednesdays I do qauds hams and calves the whole leg on leg days.

I normally hit shoulders first then chest then triceps. But I don't do ego lifting I go perfect form and in my last set I try to go to failure or just before failure. It is a struggle some times but I just focus on working the muscle.

The off days and the diet and now the anabolics really gets me quite recovered. This was my first week on it and today I am thinking about shifting legs to Friday

Pyroclasm wrote: If you train legs well enough on Wednesday you shouldn't be able to do farmers walk two days afterwards. Normally it takes me 6 days to recover from leg day.

Six days to recover? Sounds like you are on Mechano Growth Factor
IMO RooiBul get's plenty rest, plus the gear remember.
I usually do PPL (Pull,Push,Legs) indefinitely, take a day off when my schedule allows otherwise I repeat right after.

Pyroclasm wrote: Don't you find you have no power left for shoulders after chest?

I find the best way to hit more than one body part per session, is to rotate. So I usually do:
Major shoulder lift
Major chest lift
Major tricep lift
Minor shoulder lift 1
Minor chest lift 1
Minor tricep lift 1
Minor shoulder lift 2
Minor chest lift 2
Minor tricep lift 2
Finishing/ cool-down lift (usually do grappling work or HIIT circuit)

Rooi Bul 86 wrote: The off days and the diet and now the anabolics really gets me quite recovered. This was my first week on it and today I am thinking about shifting legs to Friday

I agree with changing the days around, move Leg day and Back day the largest distance apart. Perhaps Pull Mon, Push Wed, Legs Fri. Maximum recovery for possible interaction (I feel this on hamstring curl for example). But farmers walks should be pie any day IMO. It's forearms, calves and traps predominantly. Forearms and calves benefit mostly from high frequency and very high volume, and recover fast.

Thanks Furk. Makes sense to move back and legs far apart. Going to try Pull Push Legs this week.

Ok so this is start week 5 and the Test E and Mast E should be in or coming in this week. My guest is they are. My muscles are fuller but harder. Arms are becoming more vascular by the day. Stomach becoming smaller and tighter. Quads are leaning out. Shoulders look capped. The only but is Weight this morning 109.6kg so looks like my body is responding to the Test E the same way as I did to the Test Prop last year. Bigger but leaner. I think the MK677 is playing its part there though.

Have a great week people.

Hi Gentlemen and Ladies.

Weight this morning 107.6kg. Top four abs showing niceley even late in the day and just before bed. Had to tighten my belt two notches since starting.

Nice one!

Rooi Bul 86 wrote: Legs on Wednesdays I do qauds hams and calves the whole leg on leg days.

I normally hit shoulders first then chest then triceps. But I don't do ego lifting I go perfect form and in my last set I try to go to failure or just before failure. It is a struggle some times but I just focus on working the muscle.

The off days and the diet and now the anabolics really gets me quite recovered. This was my first week on it and today I am thinking about shifting legs to Friday

Bud it's vital that you push failure to the absolute limit every time. Results live where the limit was broken.

I took pics at the start I will get them up Saturday Morning. Have a nice one Gents and Ladies

Morning People.

Hope you all have a great and blessed week.

Weight is slightly up 108kg. Strength is teetering I can still handle my heavy sets but it feels like kak hard work now.

I know I promised pics but some of my folders have gone AWOL my phone is giving me crap lately.

Wag in spanning vir die nuwe pics!!

Onthou dit gaan start pics wees

Guys...

OK this took all my pride to type. I smashed Shoulders, Chest and Triceps last night really had a workout I am proud of. Lallie had to help me remove my shirt last night. My shoulders chest and triceps hurt today. I was surprised with a Personal Fitness Test today. I was totally caught off guard as my Annual was done and passed mid February. I failed hopelessly today. So I have 3momths to re test. I just am carrying to much weight on this short arse... So I need to change my game plan. Static 40kg Lift to my height at 1.6m I nailed. 40kg or 20kg in a hand carry for 120m in less than a minute I nailed. But I need to do 2.4km in less than 9mins 40 secs I did it in 12 cut off is 10min... So that failed me and looks shit. 50 push ups in 2min done. 50 sit ups in 2mins done. So the running got me I did slack on that since February so I let myself down.

So going forward dropping Cals to 1600 a day. Do more running on my off days Training is going stay push legs pull as that works best for me.

Any one that wants to neg me please feel free. To me I fucking deserve it for focusing to much on weights and neglecting fitness.

I think I need to adapt a good cross training workout not crossfit if any one can suggest a good cross training routine I will highly appreciate that

Personal fitness test, is that like an occupational medical requirement you need to meet? RooiBul you've always had a really good level of cardiovascular capability in relation to your weight. Maybe you are being too critical. With cardio (or running at least) progressive overload is also a thing. That's why programs like Couch-2-5K work. You absolutely need to make progress every time you train. Don't have a particular program in mind, I'll have a look through my books and revert if I find something worthwhile.



For all my occupational medical fitness tests I always surprised the doctors (loads of unfit and unhealthy individuals in that sector). Now they introduced regulations whereby your waist circumference has to be less than a certain measure otherwise you pose a safety hazard in emergencies! Hahaha!

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Hi Furk.

Yes bud occupation related. That is why I am being so hard on myself.

No excuse and no one to blame but myself.

What's your deadline?

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3months

So 4 October

Hi People.

1kg down for the week. So 10kg total this is start week 6.

Hope you all have an amazing and blessed week. Peace to you all.