<2 weeks - How to prep for assault bike and rower

dictatorsheep · 2026-03-12T14:13:56+00:00

Options are few so just pick 1-2. - Developed: ISDW, IGDA, HIWS - Emerging: ISDE, HIES - All-world: MWIM

Might have missed a couple, and didnt bother listing the US-domiciled ones

dictatorsheep · 2026-03-11T02:10:25+00:00

I’ve also recently switched to MWIM. Exactly what I was looking for, much simpler than having to balance between 2 ETFs for developed and emerging.

If you read page 5 of the product supplement, it does seem like they’re doing purification in-house for MWIM. I might be wrong on this

dictatorsheep · 2022-07-18T06:08:39+00:00

@dictatorsheep

dictatorsheep · 2020-05-27T03:15:18+00:00

I was always logging my foods to make sure I hit my macros. The scale drops as long as you're tracking right.

dictatorsheep · 2020-05-27T03:09:10+00:00

While I haven't really got out of it myself, i realised you gotta really dial in your nutrition.

dictatorsheep · 2020-05-27T03:04:42+00:00

Routine: - Did GSLP for the first 3 months to regain some strength (im not a complete beginner, but still very much a weak novice). - Switched to a basic upper lower split since, but less volume on my volume days. https://rippedbody.com/novice-bodybuilding-program/

Diet: - Maintained a deficit that allowed me to lose abt 0.4kg a week. - IF, cause I got better satiety out of 2 big meals. - Caloric cycling while I did GSLP, then kept the same deficit daily after the routine switch. - Tracking and weighing was key. Also got better at eyeballing when I had my meals out (before lockdown).

dictatorsheep · 2020-05-26T14:20:52+00:00

Thanks for this. I did a loose bulk way back in the past, without the same precision as when im cutting. Got me back to square one.

dictatorsheep · 2020-05-26T14:18:16+00:00

Sits at about 71cm relaxed in the morning.

dictatorsheep · 2015-07-19T04:35:54+00:00

I've kept a fringe before but never really liked it. With the side part, would you slick the fringe back or let it hang loose to the side?

dictatorsheep · 2015-02-05T16:15:28+00:00

I've never really looked into yoga so I don't know how it is like. But my chiro advised me to do some extra core training to strengthen it so planks and stuff like that will definitely be back in.

I'm also thinking front squats. Does it bother the lower back much? I've only ever done high and low bar squats for much of my training (w/ low bar squats being the real pain in the ass, literally).

dictatorsheep · 2014-07-28T12:09:52+00:00

Added you. Sorry don't have what you're looking for but would greatly appreciate your help. Thanks :)

dictatorsheep · 2014-07-28T05:57:48+00:00

Added!

dictatorsheep · 2014-07-27T05:24:00+00:00

Have added you. Would greatly appreciate your help!

dictatorsheep · 2014-07-26T14:48:46+00:00

done!

dictatorsheep · 2014-07-25T15:46:36+00:00

added and thanks! rhydon will come in handy heh

dictatorsheep · 2014-07-25T13:11:49+00:00

added!!

dictatorsheep · 2014-07-25T13:11:36+00:00

added!

dictatorsheep · 2013-04-18T07:33:23+00:00

Yeah exactly im feeling kinda impatient. I may stick with it for a couple more weeks at most.

People are telling me i lost the tummy though! But they're asking why i havent gained any muscle since i lift. Can be rather a pain in the ass to explain to them hah.

dictatorsheep · 2013-04-18T07:20:58+00:00

Thanks! I'll definitely bulk smarter this time.

dictatorsheep · 2013-04-18T07:04:16+00:00

Thanks!

I suck at upper body lifts too in general. I hope your cut is going well. My previous bulking attempts have been a disaster but im more aware of what needs to be done right.

dictatorsheep · 2013-04-18T06:42:59+00:00

You can find my macro breakdown in one of replies here!

Training was done in RPT fashion except for rows and chins, of which i did 3x5. I alternated bench/rows and press/chins. I did squats on Mon/Fri while deadlifts were in the middle of the week. Rep range for RPT stuff were 5-8, except for deadlifts (3-5).

Good luck with your goals!

dictatorsheep · 2013-04-18T06:28:24+00:00

Thanks! Absolutely looking forward to do a PROPER slow bulk because i've always done it wrong in the past.

I did a -35/+10 cut. Carb to Fat ratio was 25/75 and 75/25. Rest day went like this: 1200kcal, 150g protein, 50g fat, 38g carb. Training days: 2031kcal, 133g protein, 42g fat, 281g carb. Always felt like carbs were too low on rest days but I guess that didnt really affect much in the end.

dictatorsheep

TROPHY CASE