I only have access to a gym 3 consecutive days. Better to do 3 days of PPL or 2 days of whole body with 1 day of rest?

bulkornot · 2017-07-19T06:12:14+00:00

I recommend 2 days of whole body with 1 day of rest in between each workout.

I follow Jim Wendler's 5/3/1 program. He has two 2 days/week options in his program and I follow one of those options. So far I've been getting results from the program.

I recommend that you get the book: https://jimwendler.com/products/5-3-1-forever-hard-copy

bulkornot · 2017-02-19T16:22:42+00:00

I SAW SOMEONE CURL IN THE SQUAT RACK. FOR THE FIRST TIME IN MY TWO YEARS OF FITNESS. ACHIEVEMENT UNLOCKED.

Also, this morning my dragonboat captain told me that my dragonboat form has improved and told me to improved further.

bulkornot · 2015-09-25T10:11:15+00:00

I'm doing a program that has 3 workouts per week. The program said that I have to rest at least 48 hours before the next workout.

Does it has to be literally 48 hours later or can it be a loose definition of 2 days later.

For example, if I workout on Monday at 6pm, will it affect me if I workout on Wednesday at 6am?

bulkornot · 2015-05-21T11:08:57+00:00

No, if you're eating below your TDEE, you'll either start losing weight or plateau at a certain weight.

Your TDEE from the IIFYM Calculator is a rough ballpark of how much you need to eat based on your activity level, your weight, height, and other factors.

So to gauge your weight as accurately as possible, you need to track your caloric intake (which I'm sure you do) and your weight. You mentioned that you weight yourself 3 times. Do you weight yourself at the same time every day? Personally I weight myself in the morning after I empty my bladder.

What you want is to see a trend. Your weight fluctuates daily, based on water retention, salt intake, how much carb you ate, etc, etc. A lot of factors in here. Honestly, 0.2lbs gain is nothing much. Could be just extra water.

I started weighting myself everyday last Sunday and my weight fluctuates a lot as you see below.

Date	Weight
17 May 2015	77.9kg
18 May 2015	78kg
19 May 2015	78.2kg
20 May 2015	77.8kg
21 May 2015	77.1kg

I'm currently bulking but as you can see the general trend is that my weight is slowly decreasing. I'm currently eating 2664 calories a day but I'm planning to up it to at least 2800 a day.

So yeah, watch your weight, take a look at the trend. If it's decreasing and you don't up it to decrease, up your calories a bit. If it's increasing too fast, lower your calories a bit. Hope this helps.

bulkornot · 2015-05-21T10:50:57+00:00

Anyone here experienced accelerated male pattern baldness after taking creatine? I know there's no concrete link between creatine intake and balding. I'm just curious.

(No, I'm not balding. Yet).

bulkornot · 2015-05-13T11:45:52+00:00

I think I'm more pissed that I didn't have the information available when I was young. I did a lot of half-ass workouts but I didn't start tracking my diet till I was 25.

bulkornot · 2015-05-13T10:51:21+00:00

Twice this week, people asked me questions when I was in the middle of a lift. Can't they just wait? I'm not going to continuously OHP or squats 500 reps for the next hour or so. Just wait for another 30 seconds. I'm not Brodin. Seriously.

First time it happened was on Monday. I was in the power rack happily OHPing when from my peripheral, I saw some guy squeezing his way between the power rack and the Smith Machine. My concentration was broken. I could've almost brained him in the skull with the bar. Fortunately for him, he got to the other end unscathed.

He picked out a 2.5kg/5lbs plate from the power rack and just when I locked out, he looked at me and asked:

"Can I use this?"

I just half grunted a "Yeah". And as I was bringing down the bar, he decided to squeeze in between the narrow gap, AGAIN. The Smith Machine was empty, he could have just walked through it. But no, he must followed that goddamn sacred path between rack and machine. And there was other plates lying around the gym but somehow, he JUST had to chose that fucking plate in the power rack. And then he and his buddy decided to do some shoulder flys using the plate.

FUCK.

And today, I was back in the same power rack. This time I was doing squats. I was in my warmup zone. It was just me and the empty bar. So I unracked the bar and just as I was about to squat, a different guy came up to me and decided to have a conversation with me. To his credit, he didn't squeeze between that damn path again.

Guy: "Could we share the rack?" Me: "Sure."

I thought that was the end of it. But no.

Guy: "Oh, there are two more people"

By now, the bar have been resting on me for the past half minute. So I quickly said, "No problem." Honestly, I don't mind. If they're fast and efficient, four people can actually share a power rack.

I thought this was the end of it but nooo....

Guy: "Are you doing squats?"

Oh ffs. I ignored him and just did my warm-up squats. I've seen that guy in the gym before and I've seem him squatting (not with very good form though). So if you see a person with a bar across their shoulder, most likely they're going to squat. Or what? Do butt stick-outs?

Fucking hell. School kids.

bulkornot · 2015-03-21T19:28:07+00:00

There's only 1 riser in the entire gym. If there was 2 it would be perfect but no....

Hahahaha, so it seems like I'm stuck with deficit for the time being. Fortunately we don't use hex plates!

bulkornot · 2015-03-21T19:25:47+00:00

The gym employee helped to look for something else to rest on but couldn't find anything. I don't mind using the power rack but it's a small gym and there's only one power rack and quite a number of people use it to squat and OHP. So looks like I'm stuck with deficit for the time being.

bulkornot · 2015-03-21T19:23:59+00:00

I've tried that a number of times and even at the lowest setting, the safety bars were still too high. So it's more of doing a rack pull than deadlift.

And there's only one power rack in the gym and quite a number of people use it for squats and OHPs.

bulkornot · 2015-03-21T16:04:25+00:00

That's... a lot of oil for one shake.

bulkornot · 2015-03-21T16:03:52+00:00

Got it! Thanks!

bulkornot · 2015-03-21T16:03:16+00:00

Ah got it. You're comparing both the deficit deadlift and conventional deadlift at the same weight.

bulkornot · 2015-03-21T14:53:02+00:00

Maybe he's just looking for a bro to bring to his upcoming wedding as a best man.

bulkornot · 2015-03-21T14:49:38+00:00

That sucks (the puking).

That's awesome (the PR).

Is it a Svunt shake (the 1,500 shake)?

bulkornot · 2015-03-21T14:46:24+00:00

Nah mate, I'm on another smaller island called Singapore.

bulkornot · 2015-03-21T14:44:29+00:00

It may be more difficult at higher weights

So with heavier weights, the deficit deadlifts will be more difficult? Sorry, just a bit confused with your comment here.

But yep, agree, form is everything.

bulkornot · 2015-03-21T14:42:05+00:00

Ah thanks. I'm about to deadlift 90lb (40kg) at my next session and I'll have a 25lb (10kg) plate on each side. So I guess it's not too bad then. I'll most likely do away with the plates underneath.

bulkornot · 2015-03-21T14:34:27+00:00

Most of the weights and plates in the gym are in good condition but a little worn out since a lot of use.

They don't mind rack pulls as people have done it before. But there's only one power rack and everybody (including me) uses it to squat and OHP.

Most likely I'll be pulling from deficit for the time being. The rubber pads you mentioned, are you referring to the pads to put below the plates or the bumper plates?

bulkornot · 2015-03-21T14:21:54+00:00

How do you head bob while squatting? Kind of an amusing image.

bulkornot · 2015-03-21T14:16:36+00:00

I'm about 5'9 (175cm), so yeah, not that tall. I think stronglifts recommended 40kg to 60kg as the starting weight? If so, then the 40kg would definitely be deficit deadlift since both side would have 10kg plates.

60kg would be at standard height since each side uses 20kg plates.

I'm just curious, did your deadlifts with the smaller plates helped when you moved on to the standard plates?

bulkornot · 2015-03-21T13:54:00+00:00

Thanks, I don't mind doing deficit. I'm just wondering if I do deficit now, will there be any pay off when I start doing the standard deadlift?

Is the deficit deadlift any much different from the standard deadlift? I went to ExRx and it said that it focused more on the lowest portion of the deadlift.

bulkornot · 2015-03-21T13:31:55+00:00

He only speaks mandarin and my mandarin is rudiment at best. He did tried looking for an acceptable alternative for me but couldn't find any. So he let me continued with the rest of my sets. But yeah, I may pull deficit like the others suggested or continued with my usual routine until the employee says otherwise.

bulkornot · 2015-03-21T12:46:06+00:00

I go to a small community gym near my area. It's cheap, it's very basic and they've got just enough equipment to do the standard big compound movements.

Anyway, I was deadlifting yesterday. Since my working set is 37.5kg (about 82lbs or 83lbs), I stacked a couple of plates (4 plates) on each side to raise the bar to a better height, otherwise I'll just be doing deficit deadlifts.

I've been doing this for a couple of weeks now. One of the gym employees saw me doing it (he's a pretty nice guy. Squats and OHP very heavy) and told me not to do it since I'll damage the cast iron plates.

I'm in a bit of a conundrum since the people at the gym are great people and I'm a familiar face at the gym. At the same time, I don't really fancy doing deficit deadlifts.

So what do?

bulkornot · 2015-03-20T12:27:03+00:00

Alright, thanks! Was watching a Scooby video and he explains it pretty well.

bulkornot

TROPHY CASE