WLPH WORKOUT

[Sharfalma]

In before "tl;dr" :hand:

[lawlerbation the hardcore squatter]

BTW meal size and frequency has little to no effect on your bmr or daily caloric requirment

so you can follow the same meal plan as sharf and adjust the "BLOCKS" accordingly

check out swole.me I linked websites for a reason


Also Randal, why do you think it is impossible for people who play wow to spend 1hour out of the day at a gym? Has the internal struggle you face everyday when you have to sidestep through your front door and into the world that has shamed you relentlessly for your gross obese body disheartened you to the point of disbelief of others that venture forth?

[mininolan]

[SnowZz]

Lawler update pics of what you look like today, motivate me to do what you claim to do. We need to see the results of leaving raid.

[Firecrest]

This thread is full homo.

[ragelol]

I am in full support of all the homo in this thread. Pretty sure Ben has posted pics before b/c arclight wanted teh nudez, but Christ Dreadlord you must really want pictures to beat to.

All this post pics or it didn't happen, this workouts are fake etc reek of horrendous levels of jealousy even in spite of your mediocre trolling. At least some people make real efforts to get or stay in shape... if anything I hear is true about you maybe you should pay lawler for some lessons, it might go a long way.

[Ethax]

This forum never ceases to amaze me.

Lawler while you're generally an obnoxious piece of shit you come up with some pretty funny stuff.

[Lorake]

how is it jealousy i am just calling out his bullshit.


Fine rage I have 1.2 billion dollars in several banks, and if you say i am full of shit you are just jelly!

[lawlerbation the hardcore squatter]

COMPARED TO DEES,
   
YEA BRO YOUR RIGHT ITS ALL JUST BULLSHIT IM SPOUTING

Snowzz dawg, what you recieve for ditching the raid is my mothers cooking, BE JEALOUS


also
[spoiler]Hourly basis of $13.00 which equates to an annual salary of 27,040.00.

This offer of employment is contingent upon completing and passing a Pre-work Screening test designed solely to determine your physical ability to perform the required duties of the position being offered to you[/spoiler]
Start next monday 40hrs a week, my schedule should eventually be 3days off a week while working weekends and then the same 2 days, will post once i know my schedule.

[jackslammer]

Too many days off and a strict 5, 3, 1 is for power lifting and a maintained progression. I've always just used a simple 3x10 at 65%, 70%, and 75% of my estimated 1RM and do as many reps as possible for a final set to determine if an increase is necessary after the cycle. Do some assistance exercises along with your PUSH interval as well, wherever you are weakest, like Ben said some isolation exercises to compliment your compound lifts would be beneficial for your routine. Remember performing a 1RM and estimating a 1RM are different and the best rep range is one that puts your estimated 1RM up from the previous cycle.

TDL is jelly.

Just combine your PUSH/PULL and SPEED workouts to make it simple and get more out of it; a cycle like this would work well for example, with a minimum of 30 minutes in between AM and PM and after that the closer the intervals the better:

[spoiler]MON AM - PUSH
MON PM - SPEED

TUES AM - PULL
TUES PM - SPEED

WEDS AM - REST
WEDS PM - REST

THURS AM - PUSH
THURS PM - SPEED

FRI AM - PULL
FRI PM - SPEED

SAT AM - REST
SAT PM - REST

SUN AM - REST
SUN PM - REST[/spoiler]