Current Events > rate my workout plan

(+) Yeah! (+)

Monday: Lower A
Tuesday: Upper A
Wednesday: nothin
Thursday: Lower B
Friday: Upper B
Sat/Sun: nothin

I keep track of the progressive overload with an app, so thats been going well. At least when I was doing it lol

Is there too much going on here? Should I knock it down to 2 routines? Are there too many reps/sets to build muscle properly?

I have no idea what Im doing

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ReggieBush09 posted...

whats wrong reggie

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you'd have to be in p damn good shape to do 4 sets of 15 pull ups with 60 sec intervals

Ive lost pretty much all the weight I need, now I wanna work on looking strong but also with a good butt

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Gotta start somewhere. Looks like you're missing calves though.

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Poop2 posted...

you'd have to be in p damn good shape to do 4 sets of 15 pull ups with 60 sec intervals

Yeah, Im not LOL

I use a pull up assist machine. The counterweight is at 55lb. Down from 80lb a few weeks ago

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Squall28 posted...

Gotta start somewhere. Looks like you're missing calves though.

My calves are already huge I would rather not work on them

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Got dang. Great job on the weight loss Harp!

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congrats on the weight loss, looks great. workout plan looks solid but it is very intense, since it seems like you dont have much weightlifting experience id start smaller and try to use machines for as much as you can. esp if you have never really worked out legs before, you are going to get your ass kicked just from squats or deadlifts alone so theres no chance you'll make it through all that

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Harpie posted...

Yeah, Im not LOL

I use a pull up assist machine. The counterweight is at 55lb. Down from 80lb a few weeks ago

makes sense.

congrats on the weight loss, thats a big healthy difference in your life.

Looks alright but do you have access to heavier weights or are you working out at home with light dumbbells and need to stay in the 15 range for it to be challenging?

Awesome progress by the way, you've literally transformed yourself.

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Harpie posted...

whats wrong reggie

I'm fat.

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Good work TC. Your routines are really good.

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Touch posted...

Got dang. Great job on the weight loss Harp!

Thanks!

Romulox28 posted...

congrats on the weight loss, looks great. workout plan looks solid but it is very intense, since it seems like you dont have much weightlifting experience id start smaller and try to use machines for as much as you can. esp if you have never really worked out legs before, you are going to get your ass kicked just from squats or deadlifts alone so theres no chance you'll make it through all that

Is there a benefit to starting smaller if Ive already been doing this for about two months? The first two weeks were brutal on my legs though like you said

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Harpie posted...

My calves are already huge I would rather not work on them

actually working calves make them appear smaller because they tighten up and rise toward the back of the knee

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Poop2 posted...

congrats on the weight loss, thats a big healthy difference in your life.

It really is, I notice it pretty much everyday. 10/10 do not recommend being fat

Pow Pow Punishment posted...

Looks alright but do you have access to heavier weights or are you working out at home with light dumbbells and need to stay in the 15 range for it to be challenging?

Awesome progress by the way, you've literally transformed yourself.

I have access to a gym, so Im good on weights for now. Id like to workout at home with a small dumbell set though. How would I go about doing that or should I just stay at the gym

Thank you, it really feels like it too ^^

ReggieBush09 posted...

I'm fat.

Do you wanna not be fat

RetsuZaiZen posted...

Good work TC. Your routines are really good.

Wait really? I just made this up after looking at a basic guide lol. That means a lot thank you fam

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how'd you lose those initial weight in the picture?

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Congrats on your progress, Harp! You really made a change and stuck to it.

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Harpie posted...

I have access to a gym, so Im good on weights for now. Id like to workout at home with a small dumbell set though. How would I go about doing that or should I just stay at the gym

Thank you, it really feels like it too ^^

My suggestion then is to pick two days of the routine you posted to do at home and then make two days at the gym heavy.

Here's a beginner routine I wrote up, you can just pick one or two days to do at the gym: https://sites.google.com/site/strengthfaqs/noobstrong

I don't see a need for beginner trainees to stick to machines and neglect their stabilizers as a result. Bodyweight exercises, sure.

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GodardOnGodard posted...

how'd you lose those initial weight in the picture?

I made sure I stayed under 1200 calories a day, which is normal for my height (411). The weight melted off

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Yeah how'd you lose the stomach fat and how long did it take? I drink a lot of beer so I'm probably going to quit but damn that's some progress.

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Ermac posted...

actually working calves make them appear smaller because they tighten up and rise toward the back of the knee

Wtf is there a source on this? I haven't seen this mentioned anywhere, and I've been trying to make my calves bigger for ages.

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Ermac posted...

actually working calves make them appear smaller because they tighten up and rise toward the back of the knee

LOL I didn't see this, thanks for the laugh.

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Ermac posted...

actually working calves make them appear smaller because they tighten up and rise toward the back of the knee

So_Hajile posted...

Congrats on your progress, Harp! You really made a change and stuck to it.

The real challenge is seeing if I can keep sticking to it

Pow Pow Punishment posted...

My suggestion then is to pick two days of the routine you posted to do at home and then make two days at the gym heavy.

Here's a beginner routine I wrote up, you can just pick one or two days to do at the gym: https://sites.google.com/site/strengthfaqs/noobstrong

I don't see a need for beginner trainees to stick to machines and neglect their stabilizers as a result. Bodyweight exercises, sure.

Thats a helpful site huh. I think Ive seen you post it before, I was able to unlearn a lot of stupid myths thanks to you lol

What do you mean by stabilizers

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trappedunderice posted...

Yeah how'd you lose the stomach fat and how long did it take? I drink a lot of beer so I'm probably going to quit but damn that's some progress.

I religiously stuck to my calorie limit. No cheat days, nothin. It gets easier, especially if you swap out high calorie sweets for low cal alternatives. I was able to convince myself that a small cup of applesauce was just as fulfilling as ice cream after a few weeks...

My maintenance was 1600 calories, so I only at 400 under that to lose around 5lb a month. After a while I didnt track calories because I figured out what was too much or too little

You can totally do it! Its not as hard as it seems I promise. I didnt exercise at all, and I lost 80lb in little over a year

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CHM_Punk posted...

Throw in some calf raises with your leg routine.

NO

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Goddamn, you're like the only person I've ever known that has ever committed to losing weight. I'm seriously impressed with what you have accomplished so far. I know nothing about exercise so the rest of this post is useless but I'm willing to be your motivator. I will just shout things forcing you to work out harder

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Harpie posted...

Thats a helpful site huh. I think Ive seen you post it before, I was able to unlearn a lot of stupid myths thanks to you lol

What do you mean by stabilizers

I made it something like 8 years ago and have neglected it badly since lol. That's cool to hear esp given your insane progress.

By stabilizers I mean the muscles working to steady a load you're lifting vs simply lifting on the fixed trajectory that machines constrain you to. Machines are still useful but shouldn't constitute the majority of most peoples' lifting unless they're injured.

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Calf raises arent necessary guys

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JTilly posted...

Calf raises arent necessary guys

They can help you stabilize heavy squats and if you're actually a bodybuilder you'll need to do them. They're just not good enough for me to care. Training economy matters. There are so many things that will do some good that I'd rather spend the time doing something better.

I'd rather jog on my tip-toes honestly, plus my calves get worked a lot in Muay Thai.

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Holy pandering, Batman!

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I haven't read this topic but that's an excellent routine, TC. And squats work calves.

You don't need an advanced bodybuilding routine that the internet is obsessed with. Keep it simple and manageable

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Keep it in the fitness general

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MrResetti posted...

Holy pandering, Batman!

Oh please, like you wouldnt take harpie on a road trip to pound town, foh

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I hate all of you with naturally big calves.

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Pow Pow Punishment posted...

They can help you stabilize heavy squats and if you're actually a bodybuilder you'll need to do them. They're just not good enough for me to care. Training economy matters. There are so many things that will do some good that I'd rather spend the time doing something better.

I'd rather jog on my tip-toes honestly, plus my calves get worked a lot in Muay Thai.

Ohhh okay that makes sense. Im not getting into bodybuilding either so it isnt relevant anyways

Hows Muay Thai? I plan on joining a BJJ gym when I get my finances back on track. Im so excited!

MrResetti posted...

Holy pandering, Batman!

where

Colorahdo posted...

I haven't read this topic but that's an excellent routine, TC. And squats work calves.

You don't need an advanced bodybuilding routine that the internet is obsessed with. Keep it simple and manageable

Ahhhh thank you!! Ive been self conscious about it for a while, I keep doubting myself. I also bike around 50 minutes a day, and thats a big calf workout too

Sounds good. Hopefully Ill make some noticeable gains within the next few months. Or is that too soon

Balrog0 posted...

Keep it in the fitness general

I keep forgetting that it exists

dib153 posted...

Oh please, like you wouldnt take harpie on a road trip to pound town, foh

??

Squall28 posted...

I hate all of you with naturally big calves.

Take mine, please. Please!!

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The most important thing is you add weight or reps over time, don't just do the same thing every time. Every week add 2lb or something easy

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Harpie posted...

Ohhh okay that makes sense. Im not getting into bodybuilding either so it isnt relevant anyways

Hows Muay Thai? I plan on joining a BJJ gym when I get my finances back on track. Im so excited!

Nice, haven't done it at a gym since March because of COVID but I loved it along with BJJ. Just practicing at home on the heavy bag now but I'm in the same spot as you with finances and joining again.

Squall28 posted...

I hate all of you with naturally big calves.

I was legit bothered by this as a teenager but I've just accepted it now lol.

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PPP can't run.

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what's the reaction to your weightloss?

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When you were counting calories did you use an app or just do it old school?

I read the upper the upper left corner of the OP as squirt and thought this was a joke topic but then I scrolled through it and saw the pics where you are really dedicated to what you're doing so that's awesome and keep up the good work. If you can muster that level of discipline, you'll get what you're looking for. Keep it up :)

(also sorry to hear about the panic attacks in your other topic. As much as I advocate smoking and myself partake, I feel like it hits my anxiety a lot harder than it helps so I wonder if that's helping you all that much tbh...)

Anyway, amazing progress. Hold onto whatever you can. Feel free to PM is you want any advice at any time (I'll let you know if it's shit prior lol) but also feel free to ghost and don't worry about it. You know I don't judge anyone for that.

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