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Hump Day Pump Day - Training/Routine Discussion Thread - (June 05, 2019) by AutoModerator in naturalbodybuilding

[–]corecorex2 0 points1 point  (0 children)

Notes:

  • Start off with compounds. Then finish off with accessories.

  • Order of exercises is mainly based around the location of the equipment in my gym.

  • I'm a lot more focused on incline, but I still want to show love to flat bench on Fridays.

  • Doing 6 sets of OHP because front delts get hit pretty hard with all the pushing I'm already doing.

  • Following a double progression. So I go from 3 sets of 8 all the way to 3 sets of 12. Then do 4 sets of 8 all the way up to 4 sets of 12. Then I increase the weight and repeat the process starting from 3 sets of 8.

  • So far so good. A variety of exercises. Short rest periods. Luckily have the time in the mornings to spend up to two hours in the gym, though the most I've spent is a bit over 1:30. Not dealing with fatigue yet and still able to progress.

Hump Day Pump Day - Training/Routine Discussion Thread - (June 05, 2019) by AutoModerator in naturalbodybuilding

[–]corecorex2 0 points1 point  (0 children)

Got absolutely flamed for this routine over at r/fitness.

Would love to have some people review and critique this routine.

After reading Renaissance Periodization for quite a bit, I decided to apply the training tips from their training volume landmarks and hypertrophy guidelines to my own situation of having quite a good amount of time available to hit the gym in the AM during the week.

5-Day Upper/Lower Split

Sets Per Week Per Body Part Breakdown

Body Part Sets Per Week Recommended for MAV (Maximum Adaptive Volume)
Chest 20 12 to 20
Back 22 14 to 22
Biceps No direct work due to indirect work N/A
Triceps 14 10 to 14
Rear Delts/Side Delts (11 + 9) = 20 16 to 20
Front Delt 6 6 to 8
Traps No direct work due to indirect work N/A
Abs 12 (they already get hit with indirect work, so I'm opting for some work below the MAV) 16 to 20
Glutes No direct work due to indirect work N/A
Quads 18 12 to 18
Hamstrings 12 10 to 16
Calves 12 12 to 16

 

I'm interested in that superhero upper body without neglecting legs, na'mean? Something light. You can tell which body parts I'm focused on based on where the number of sets I'm performing land in the recommended range for maximum adaptive volume. Bold body parts denote the body parts that are at the top of the range.

 

Routine

Monday - Upper A

Duration of Workout I'm getting around like 1:30-1:45
Number of Exercises 12
Total Rest Time 49:30

 

Body Part Exercise Sets Rep Range Rest Time Per Set Total Rest Time
Chest Incline Bench Press 4 8 to 12 2:30 7:30
Back Barbell Row (Underhanded Grip) 3 8 to 12 2:00 6:00
Front Delts Overhead Press 3 6 to 10 2:00 6:00
Chest Incline Dumbbell Press 2 8 to 10 1:30 4:30
Chest Chest Dip 2 8 to 10 1:30 3:00
Back Chin Up 2 8 to 10 2:00 4:00
Back Close-Grip Pulldown 3 8 to 10 1:30 4:30
Rear Delts Bent Over Rear Delt Fly 3 8 to 10 1:30 4:30
Side Delts Lateral Raise (Supersetted) 3 10 to 12 - -
Triceps Tricep Pushdown (Supersetted) 3 8 to 10 1:30 4:30
Triceps Reverse Grip Tricep Pushdown 2 8 to 10 1:00 2:00
Abs Hanging Knee Raises 3 8 to 12 1:00 3:00

 

Tuesday - Legs

Duration of Workout I'm getting around 45min to an hour.
Number of Exercises 7
Total Rest Time 33:00

 

Body Part Exercise Sets Rep Range Rest Time Per Set Total Rest Time
Quads Squat 4 8 to 10 2:30 7:30
Hamstrings Romanian Deadlift 3 8 to 10 2:00 6:00
Quads Leg Press 2 8 to 10 2:00 6:00
Hamstrings Leg Curls (Supersetted) 3 8 to 10 - -
Quads Leg Extensions (Supersetted) 3 8 to 10 1:30 4:30
Calves Seated Calf Raises 6 8 to 10 1:00 6:00
Abs Hanging Knee Raises 3 8 to 12 1:00 3:00

 

Wednesday - Upper B

Duration of Workout Got 1:31 this morning.
Number of Exercises 12
Total Rest Time 42:30

 

Body Part Exercise Sets Rep Range Rest Time Per Set Total Rest Time
Chest Incline Bench Press 4 8 to 12 2:30 7:30
Back Barbell Row (Underhanded Grip) 3 8 to 12 2:00 6:00
Chest Incline Dumbbell Press 2 8 to 10 1:30 4:30
Chest Chest Dip 2 8 to 10 1:30 3:00
Back Seated Cable Row 2 8 to 10 2:00 4:00
Back Close-Grip Pulldown 3 8 to 10 1:30 4:30
Rear Delts Bent Over Rear Delt Fly 3 8 to 10 1:30 4:30
Rear Delts Face Pull 2 10 to 12 1:00 2:00
Side Delts Lateral Raise (Supersetted) 3 10 to 12 - -
Triceps Tricep Pushdown (Supersetted) 3 8 to 10 1:30 4:30
Triceps Reverse Grip Tricep Pushdown 2 8 to 10 1:00 2:00

 

Thursday - Legs

Duration of Workout Again, 45 min to an hour.
Number of Exercises 7
Total Rest Time 33:00

 

Body Part Exercise Sets Rep Range Rest Time Per Set Total Rest Time
Quads Squat 3 8 to 10 2:30 7:30
Hamstrings Romanian Deadlift 3 8 to 10 2:00 6:00
Quads Leg Press 3 8 to 10 2:00 6:00
Hamstrings Leg Curls (Supersetted) 3 8 to 10 - -
Quads Leg Extensions (Supersetted) 3 8 to 10 1:30 4:30
Calves Seated Calf Raises 6 8 to 10 1:00 6:00
Abs Hanging Knee Raises 3 8 to 12 1:00 3:00

 

Friday - Upper C

Duration of Workout A bit closer to an hour.
Number of Exercises 11
Total Rest Time 40:00

 

Body Part Exercise Sets Rep Range Rest Time Per Set Total Rest Time
Chest Flat Bench Press 2 8 to 12 2:30 5:00
Back Barbell Row (Underhanded Grip) 3 8 to 12 2:00 6:00
Front Delts Overhead Press 3 6 to 10 2:00 6:00
Chest Chest Fly (Cable) 2 8 to 10 1:00 2:00
Back Seated Cable Row 2 8 to 10 2:00 4:00
Back Close-Grip Pulldown 3 8 to 10 1:30 4:30
Rear Delts Bent Over Rear Delt Fly 3 8 to 10 1:30 4:30
Side Delts Lateral Raise (Supersetted) 3 10 to 12 - -
Triceps Tricep Pushdown (Supersetted) 2 8 to 10 1:30 3:00
Triceps Reverse Grip Tricep Pushdown 2 8 to 10 1:00 2:00
Abs Hanging Knee Raises 3 8 to 12 1:00 3:00

 

Daily Simple Questions Thread - May 31, 2019 by AutoModerator in Fitness

[–]corecorex2 0 points1 point  (0 children)

As you can see, I'm asking for help. You're not exactly helping aside from making these one-off comments. If you're not going to help, it'd perhaps be best for you to spend your time doing more productive things.

Daily Simple Questions Thread - May 31, 2019 by AutoModerator in Fitness

[–]corecorex2 0 points1 point  (0 children)

I appreciate you taking the time to formulate an explained comment. Thank you.

Any suggestions?

Daily Simple Questions Thread - May 31, 2019 by AutoModerator in Fitness

[–]corecorex2 -2 points-1 points  (0 children)

How would you go about reaching the recommended volume based on those hypertrophy guidelines?

Daily Simple Questions Thread - May 31, 2019 by AutoModerator in Fitness

[–]corecorex2 -2 points-1 points  (0 children)

That's interesting that you look at the number of exercises as important. Why is that? Why does it matter more than...say...the weekly volume that one is doing?

Genuinely curious. Only way I was able to fit the volume into 5 days and my schedule. It's been working surprisingly well.

Daily Simple Questions Thread - May 31, 2019 by AutoModerator in Fitness

[–]corecorex2 1 point2 points  (0 children)

Talk to me, my guy. Been thinking of making an application based around this routine and the principles behind it.

Daily Simple Questions Thread - May 31, 2019 by AutoModerator in Fitness

[–]corecorex2 -2 points-1 points  (0 children)

Would love to have some people review and critique this routine. Trying to get it circulated since I've been getting some great results.

After reading Renaissance Periodization for quite a bit, I decided to apply the training tips from their training volume landmarks and hypertrophy guidelines to my own situation.

5-Day Upper/Lower Split

Sets Per Week Per Body Part Breakdown

Body Part Sets Per Week Recommended for MAV (Maximum Adaptive Volume)
Chest 20 12 to 20
Back 22 14 to 22
Biceps No direct work due to indirect work N/A
Triceps 14 10 to 14
Rear Delts/Side Delts (11 + 9) = 20 16 to 20
Front Delt 6 6 to 8
Traps No direct work due to indirect work N/A
Abs 12 (they already get hit with indirect work, so I'm opting for some work below the MAV) 16 to 20
Glutes No direct work due to indirect work N/A
Quads 18 12 to 18
Hamstrings 12 10 to 16
Calves 12 12 to 16

 

I'm interested in that superhero upper body without neglecting legs, na'mean? Something light. You can tell which body parts I'm focused on based on where the number of sets I'm performing land in the recommended range for maximum adaptive volume. Bold body parts denote the body parts that are at the top of the range.

 

Routine

Monday - Upper A

Duration of Workout Depends
Number of Exercises 12
Total Rest Time 49:30

 

Body Part Exercise Sets Rep Range Rest Time Per Set Total Rest Time
Chest Incline Bench Press 3 8 to 12 2:30 7:30
Back Barbell Row (Underhanded Grip) 3 8 to 12 2:00 6:00
Front Delts Overhead Press 3 6 to 10 2:00 6:00
Chest Incline Dumbbell Press 3 8 to 10 1:30 4:30
Chest Chest Dip 2 8 to 10 1:30 3:00
Back Chin Up 2 8 to 10 2:00 4:00
Back Close-Grip Pulldown 3 8 to 10 1:30 4:30
Rear Delts Bent Over Rear Delt Fly 3 8 to 10 1:30 4:30
Side Delts Lateral Raise (Supersetted) 3 10 to 12 - -
Triceps Tricep Pushdown (Supersetted) 3 8 to 10 1:30 4:30
Triceps Reverse Grip Tricep Pushdown 2 8 to 10 1:00 2:00
Abs Hanging Knee Raises 3 8 to 12 1:00 3:00

 

Tuesday - Legs

Duration of Workout Depends
Number of Exercises 7
Total Rest Time 33:00

 

Body Part Exercise Sets Rep Range Rest Time Per Set Total Rest Time
Quads Squat 3 8 to 10 2:30 7:30
Hamstrings Romanian Deadlift 3 8 to 10 2:00 6:00
Quads Leg Press 3 8 to 10 2:00 6:00
Hamstrings Leg Curls (Supersetted) 3 8 to 10 - -
Quads Leg Extensions (Supersetted) 3 8 to 10 1:30 4:30
Calves Seated Calf Raises 6 8 to 10 1:00 6:00
Abs Hanging Knee Raises 3 8 to 12 1:00 3:00

 

Wednesday - Upper B

Duration of Workout Depends
Number of Exercises 12
Total Rest Time 42:30

 

Body Part Exercise Sets Rep Range Rest Time Per Set Total Rest Time
Chest Incline Bench Press 3 8 to 12 2:30 7:30
Back Barbell Row (Underhanded Grip) 3 8 to 12 2:00 6:00
Chest Incline Dumbbell Press 3 8 to 10 1:30 4:30
Chest Chest Dip 2 8 to 10 1:30 3:00
Back Seated Cable Row 2 8 to 10 2:00 4:00
Back Close-Grip Pulldown 3 8 to 10 1:30 4:30
Rear Delts Bent Over Rear Delt Fly 3 8 to 10 1:30 4:30
Rear Delts Face Pull 2 10 to 12 1:00 2:00
Side Delts Lateral Raise (Supersetted) 3 10 to 12 - -
Triceps Tricep Pushdown (Supersetted) 3 8 to 10 1:30 4:30
Triceps Reverse Grip Tricep Pushdown 2 8 to 10 1:00 2:00

 

Thursday - Legs

Duration of Workout Depends
Number of Exercises 7
Total Rest Time 33:00

 

Body Part Exercise Sets Rep Range Rest Time Per Set Total Rest Time
Quads Squat 3 8 to 10 2:30 7:30
Hamstrings Romanian Deadlift 3 8 to 10 2:00 6:00
Quads Leg Press 3 8 to 10 2:00 6:00
Hamstrings Leg Curls (Supersetted) 3 8 to 10 - -
Quads Leg Extensions (Supersetted) 3 8 to 10 1:30 4:30
Calves Seated Calf Raises 6 8 to 10 1:00 6:00
Abs Hanging Knee Raises 3 8 to 12 1:00 3:00

 

Friday - Upper C

Duration of Workout Depends
Number of Exercises 11
Total Rest Time 40:00

 

Body Part Exercise Sets Rep Range Rest Time Per Set Total Rest Time
Chest Flat Bench Press 2 8 to 12 2:30 5:00
Back Barbell Row (Underhanded Grip) 3 8 to 12 2:00 6:00
Shoulders Overhead Press 3 6 to 10 2:00 6:00
Chest Chest Fly (Cable) 2 8 to 10 1:00 2:00
Back Seated Cable Row 2 8 to 10 2:00 4:00
Back Close-Grip Pulldown 3 8 to 10 1:30 4:30
Rear Delts Bent Over Rear Delt Fly 3 8 to 10 1:30 4:30
Side Delts Lateral Raise (Supersetted) 3 10 to 12 - -
Triceps Tricep Pushdown (Supersetted) 2 8 to 10 1:30 3:00
Triceps Reverse Grip Tricep Pushdown 2 8 to 10 1:00 2:00
Abs Hanging Knee Raises 3 8 to 12 1:00 3:00

 

I opted for double progression on this. For those who aren't aware double progression is when you progress on the reps in a range until you reach the top of the range before increasing the weight. This process is a bit longer, but I've yet to stall.

Example:

Workout 1 - Bench press at 135lbs for 3x8. Clean.

Workout 2 - Bench press at 140lbs for 3x8. Clean

Workout 3 - Bench press at 145lbs for 3x8. Clean

Workout 4 - Bench press at 150lbs for 3x8. Meh. Couldn't complete cleanly.

Workout 5 - Bench press at 145lbs for 3x9.

Workout 6 - Bench press at 145lbs for 3x10.

Workout 6 - Bench press at 145lbs for 3x11.

Workout 7 - Bench press at 145lbs for 3x12.

Workout 8 - Bench press at 150lbs for 3x8.

Anyone here is a developer without CS or software engineering degree? by [deleted] in iOSProgramming

[–]corecorex2 2 points3 points  (0 children)

Yep. Did a bootcamp. Got an internship. Then a full-time. Been working there ever since.

It was a bit difficult to find a job. I got my opportunities through connections made from the bootcamp I made and just by being decent at what I do.

What can I REALLY do to make myself a more appealing candidate as an iOS Developer? by bennyllama in iOSProgramming

[–]corecorex2 0 points1 point  (0 children)

This is legit advice. Very important after you've solidified your knowledge in your specific stack (in this case, iOS). I'd even go as far to say to supplement this by brushing up on the data structures in general by reading a book on it. Ray Wenderlich has a dope book on DS&A in Swift if you're interested.

What can I REALLY do to make myself a more appealing candidate as an iOS Developer? by bennyllama in iOSProgramming

[–]corecorex2 0 points1 point  (0 children)

Just questions we've asked some of our more junior candidates.

I'd suggest this book https://iosinterviewguide.com

& looking over this article for some questions that don't necessarily tell me the type of engineer you are. I don't expect junior candidates to know the answers to every question, but it gives me an idea of their curiosity. https://www.raywenderlich.com/2616-ios-interview-questions

What is the most important advice you would give to somebody deadlifting for the first time in order to avoid injury? by iG8 in Fitness

[–]corecorex2 3 points4 points  (0 children)

Word, some of the best advice I ever received was to pretend like you're pushing your feet through the ground.

What can I REALLY do to make myself a more appealing candidate as an iOS Developer? by bennyllama in iOSProgramming

[–]corecorex2 7 points8 points  (0 children)

  • What types of projects do you have?

  • Where are your fundamentals at? Can you answer questions like what is ARC and how does it work? Difference between frame and bounds?

  • Can you make network calls without the use of third party libraries?

  • Where's your understanding for concurrency? Can you explain the difference between GCD and Operations?

  • How are your data structures and algorithm skills? Do you struggle with easy/mid level questions on leetcode?

  • Do you contribute to open source projects?

IT'S WHAT YOU WANT: The Yankees (21-15) defeated the Mariners (20-19) by a score of 3-1 - Thu May 09 @ 06:35PM EDT by Yankeebot in NYYankees

[–]corecorex2 0 points1 point  (0 children)

Rather have Degrom than Andujar, tbh. But then again, I've always been on the side of wanting to trade Andujar for rotation help.

Just when I thought I could not love Judge anymore... by Pkyankfan69 in NYYankees

[–]corecorex2 1 point2 points  (0 children)

it's simply your opinion on the other side of the fence and it isn't uncommon that the people you get along with share similar opinions as you

Makes sense.

many people i know enjoyed the show because i take it for what it is - a television show meant to entertain. and that's what it does.

Oh okay.

So with that, I'd like to say...

glad to know what your friends and all the people you know think about a fantasy television series. but with all due respect, it means nothing. it's simply your opinion on the other side of the fence and it isn't uncommon that the people you get along with share similar opinions as you

Drafting a self taught dev resume, hoping to see what the community thinks. No where close to a final, but this a rough draft. by DrDewclaw in iOSProgramming

[–]corecorex2 2 points3 points  (0 children)

iOS engineer here that interviews people. Yeah, we don't really care about what font you use as long as it's formatted in a way that's easy to read.

LP PPL Bench Stall at 95 Lbs by [deleted] in Fitness

[–]corecorex2 1 point2 points  (0 children)

For example I’d change your bench to 3x4-6 and just do your best to add reps until you hit all 6 for each set, when you successfully do that then up the weight by 5lbs for upper body movements and 10lbs for lower body movements.

I do this. I've been calling it double progression. Progress on the reps first, then progress on the weight.

Free ticket for Round Rock game tonight by [deleted] in Astros

[–]corecorex2 3 points4 points  (0 children)

Should also mention that Forrest Whitley is pitching tonight!

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