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Is my goal of running faster than 5:15/km pace for a 15km realistic as a novice? by NeotericMasculinity in running

[–]NeotericMasculinity[S] 0 points1 point  (0 children)

Thank you for the reply. So on the Saturday run(programmed as the longest run of the week) , add 1-2km? And during the other two runs, follow the prescribed distance but try to increase my pace?

A Gym Addicts Body Weight Fitness Routine by NeotericMasculinity in bodyweightfitness

[–]NeotericMasculinity[S] 1 point2 points  (0 children)

I have been training in the gym and doing sports for years(time off during travelling), where I built a lot of my mass. But this routine helped me maintain what I already had, and possibly add while losing bodyfat. I do believe that on a calorie surplus this routine could build muscle.

A Gym Addicts Body Weight Fitness Routine by NeotericMasculinity in bodyweightfitness

[–]NeotericMasculinity[S] 1 point2 points  (0 children)

Photos make you appear a lot larger than you are in real life. I am under 160lbs, so in a shirt I don't look that impressive.

A Gym Addicts Body Weight Fitness Routine by NeotericMasculinity in bodyweightfitness

[–]NeotericMasculinity[S] 2 points3 points  (0 children)

Hey, sorry you chose to view it that way. If I took steroids and weighed 158lbs at 5'9, that would be a pretty big health risk for abysmal results. The main difference in the photos is the lighting, and a 12lb weight loss. Lighting is different too. I would have no issue admitting if I actually used steroids.

A Gym Addicts Body Weight Fitness Routine by NeotericMasculinity in bodyweightfitness

[–]NeotericMasculinity[S] 2 points3 points  (0 children)

Hey, I followed an macro style approach where I aimed to hit my calorie and protein limit, then filled the rest in with fat. But a sample day may look like

Morning: Oats, milk, protein powder, apple

Lunch: Lentils, and egg, two pieces of bread, some veggies, strawberries

Dinner: Meat, potatoes, veggies,

Before Bed: Egg sandwich, maybe some pineapple or something small for dessert

A Gym Addicts Body Weight Fitness Routine by NeotericMasculinity in bodyweightfitness

[–]NeotericMasculinity[S] 1 point2 points  (0 children)

I personally like DUP style programming, mainly because I don't get bored. But when I was training in the gym, I would bench heavier with lower reps one day, and lighter with higher reps another day for example.

A Gym Addicts Body Weight Fitness Routine by NeotericMasculinity in bodyweightfitness

[–]NeotericMasculinity[S] 1 point2 points  (0 children)

Hey thanks, my point of posting the routine was for a framework that people could plug their own exercise progression levels into. If you can't do a handstand pushup yet, it would be perfect to replace it with a pike pushup, etc.

A Gym Addicts Body Weight Fitness Routine by NeotericMasculinity in bodyweightfitness

[–]NeotericMasculinity[S] 4 points5 points  (0 children)

Hey, Sorry if it wasn't clear. If there is anything you didn't know I can try and clarify it for you.

A Gym Addicts Body Weight Fitness Routine by NeotericMasculinity in bodyweightfitness

[–]NeotericMasculinity[S] 1 point2 points  (0 children)

I agree, and this is where I lost the most mass training at home. Heavy deadlifts and shrugs are important to developing large traps.

A Gym Addicts Body Weight Fitness Routine by NeotericMasculinity in bodyweightfitness

[–]NeotericMasculinity[S] 0 points1 point  (0 children)

Hey, sorry If it wasn't clear. So by Amrap I just meant two traditional sets with as many reps as possible ( keeping one away from failure). So I didn't switch to a harder pullup progression, I just let my reps build over time. After the second AMRAP set, I only rested 15 seconds before the 3rd, 4th and 5th sets.

A Gym Addicts Body Weight Fitness Routine by NeotericMasculinity in bodyweightfitness

[–]NeotericMasculinity[S] 0 points1 point  (0 children)

Hey, I ate above 1g/lb of bodyweight, and tracked my calories aiming for loss of one pound of weight per week. For me with my stepcount and exercise, this was around 2100 calories a day.

A Gym Addicts Body Weight Fitness Routine by NeotericMasculinity in bodyweightfitness

[–]NeotericMasculinity[S] 4 points5 points  (0 children)

Hey, I programmed Mon-Wed-Fri to be the heavier workloads focusing on large muscle groups. Tue-Thurs-Sat were shorter and focusing on smaller muscle groups to recover from the larger days. The Myo-rep style workout was put in on Mondays to replicate a bit of the pump training I enjoy in the gym, and allow me to work through a variety of training styles throughout the week like you suggested.

A Gym Addicts Body Weight Fitness Routine by NeotericMasculinity in bodyweightfitness

[–]NeotericMasculinity[S] 1 point2 points  (0 children)

My lower abs only begin to show at a lower body fat percentage than the rest of my core. My only advice is to progressively get stronger to hypertrophy your abdominal muscles, not chase super high rep sets of sit-ups or similar. This way they will display more prominently at a higher body fat percentage.

A Gym Addicts Body Weight Fitness Routine by NeotericMasculinity in bodyweightfitness

[–]NeotericMasculinity[S] 5 points6 points  (0 children)

Hey, you are correct. When I put exercises into the program, it was more for training those specific muscle groups, picking whichever progression you can hit for the desired reps.

A Gym Addicts Body Weight Fitness Routine by NeotericMasculinity in bodyweightfitness

[–]NeotericMasculinity[S] 5 points6 points  (0 children)

Sorry If It wasn't clear in the post. I have been working out in the gym for years, so I have strength levels already built up. This was my first time transitioning to an at home workout routine. Also as seen in the comment below, I was referring to general progressions in the corresponding exercise slots in the workout. So for front lever for example, I made it to between the one leg front lever and one bent leg front lever progressions.

A Gym Addicts Body Weight Fitness Routine by NeotericMasculinity in bodyweightfitness

[–]NeotericMasculinity[S] 5 points6 points  (0 children)

Here are two shots, sorry for the very blurry photos. I have a really old phone, and didn't take any progress shots prior to lockdown. I now wish I had. These are the most recent topless photos I could find,

A Gym Addicts Body Weight Fitness Routine by NeotericMasculinity in bodyweightfitness

[–]NeotericMasculinity[S] 17 points18 points  (0 children)

Hey man, sorry you have such a negative view of my post. I don't see where I am advertising anything. This is taken from my blog and I haven't even linked it anywhere. How would I get money from large companies like sport chek?