DXP Soap Opera Digest (Volume 1) - Week 3/20/17

Posted by justagirl
Rofl!


Wait who hates leeb moons? ?

Posted by Hare
Libra Moons are shady AF.

Posted by nikkistar

Posted by justagirl
Rofl!


Wait who hates leeb moons? ?

Everyone, but us leeb moons lol

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Posted by Secret
I'm not trying to correct my flirting issues. It's already corrected.


I'm now flirting only with ONE girl.

Posted by nikkistar


And Leeb moons are still hated.

Posted by MrEmptyBackpack

Posted by Dreamyboy

Posted by MrEmptyBackpack

Posted by Dreamyboy

Posted by MrEmptyBackpack

Posted by Dreamyboy

Posted by MrEmptyBackpack
I would like to announce that my 1 rep max is 235 lbs.


@firebunny @dreamyboy


https://www.dxpnet.com/users/image/?id=8133831

Really?? That's pretty good for your body weight and puts you in the higher top level percentage. What's your height and weight? My 1rm i checked last month is 250 and that puts me in the top 30% of lifters in my class.

5'10 205 ish but I think I'm under 200 now coz I've been eating out and the servings aren't huge.


Bench max 235

Squat max 200 something

Overhead press max 134

Bent over row 100 something

Deadlift friday


I get lazy to load the plates and when someone cut while I was doing my squats I just went home


I took pics when I was too lazy to count hence the somethings

Oh ok making more sense now. I thought you were 5'6" for some reason because 5'6" benching 235 is after years of lifting and you wouldn't need my help at all lol. What was your regiment plan again? Was it losing weight first with mild muscle gains or gaining mass muscle size first with less emphasis on weight loss?

Lol yeah I don't think I'm that strong for my size


I'm still cutting and am definitely the former


I do low rep reverse pyramids just a couple of sets not including warm up sets

If that's the case, then monitor your macros. It helps and goes a LONG way. My macros are 50% protein, 20% carbs, and 30% fats. Most of my carbs are from fruits and veggies. You don't have to follow my macros, but a good range would be 40-50% protein, 20-30% each of the latter. A workout I recommend is the 5x5. Just do the big compound movements of 5 sets, 5 reps at 85% of your maxes, so example, bench press max is 235 so working sets would be 200 lbs 5 for 5. Initially, try starting off at 75% for week 1. Then up it to 80% and 85% the following week.


The workout would be


Workout A

Squat

Bench

Bent over row


Workout B

Squat

Overhead press

Deadlift 1 set 5 reps only


Workout 3 times a week and alternate the workouts each time. I used to do Mondays, Wednesdays, and Fridays, but now I personalized my workout and it's been retuned to my goals with more days on and more workouts added to stretch my original 1 hour workout to being now 2 hours. Also, every 1 week if the month, I spend that week to get new maxes asap. I try to get my maxouts done within 3 days so I can't get back to my workout with updated, and higher, numbers to add to my lifts.


The reason why I recommend the 5x5 is because with weight loss, it is not easy to maintain strength. The 5x5 focuses on strength gains so it helps counter the negatives of weight loss.


Also, very soon I will switch to the 10x3 program. It would be 10 sets with 3 reps @90% . I'll let you know how that goes down the road after I start it.

I'm such an idiot

click to expand

Posted by MrEmptyBackpack

Posted by Teena

Posted by MrEmptyBackpack

Posted by Dreamyboy

Posted by MrEmptyBackpack

Posted by Dreamyboy

Posted by MrEmptyBackpack

Posted by Dreamyboy

Posted by MrEmptyBackpack
I would like to announce that my 1 rep max is 235 lbs.


@firebunny @dreamyboy


https://www.dxpnet.com/users/image/?id=8133831

Really?? That's pretty good for your body weight and puts you in the higher top level percentage. What's your height and weight? My 1rm i checked last month is 250 and that puts me in the top 30% of lifters in my class.

5'10 205 ish but I think I'm under 200 now coz I've been eating out and the servings aren't huge.


Bench max 235

Squat max 200 something

Overhead press max 134

Bent over row 100 something

Deadlift friday


I get lazy to load the plates and when someone cut while I was doing my squats I just went home


I took pics when I was too lazy to count hence the somethings

Oh ok making more sense now. I thought you were 5'6" for some reason because 5'6" benching 235 is after years of lifting and you wouldn't need my help at all lol. What was your regiment plan again? Was it losing weight first with mild muscle gains or gaining mass muscle size first with less emphasis on weight loss?

Lol yeah I don't think I'm that strong for my size


I'm still cutting and am definitely the former


I do low rep reverse pyramids just a couple of sets not including warm up sets

If that's the case, then monitor your macros. It helps and goes a LONG way. My macros are 50% protein, 20% carbs, and 30% fats. Most of my carbs are from fruits and veggies. You don't have to follow my macros, but a good range would be 40-50% protein, 20-30% each of the latter. A workout I recommend is the 5x5. Just do the big compound movements of 5 sets, 5 reps at 85% of your maxes, so example, bench press max is 235 so working sets would be 200 lbs 5 for 5. Initially, try starting off at 75% for week 1. Then up it to 80% and 85% the following week.


The workout would be


Workout A

Squat

Bench

Bent over row


Workout B

Squat

Overhead press

Deadlift 1 set 5 reps only


Workout 3 times a week and alternate the workouts each time. I used to do Mondays, Wednesdays, and Fridays, but now I personalized my workout and it's been retuned to my goals with more days on and more workouts added to stretch my original 1 hour workout to being now 2 hours. Also, every 1 week if the month, I spend that week to get new maxes asap. I try to get my maxouts done within 3 days so I can't get back to my workout with updated, and higher, numbers to add to my lifts.


The reason why I recommend the 5x5 is because with weight loss, it is not easy to maintain strength. The 5x5 focuses on strength gains so it helps counter the negatives of weight loss.


Also, very soon I will switch to the 10x3 program. It would be 10 sets with 3 reps @90% . I'll let you know how that goes down the road after I start it.

I'm such an idiot

Yes!?

Go away teena your eyes do not fit in my backpack

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