Please Scroll Down to See Forums Below On day 3 how important is it to do Deadlifts last? I have the warmup sets first which are deadlifts and normally I would then do my deadlifts, but you suggest to do deadlifts at the end of the workout? Is there a reason for this and if so should I then do my warmups with a different exercise for that day?
3 Months Bulking - Feedback Requested
- Thread starter JoeMyBro
- Start date
Just follow what dabuffguy said, no offence bro but everytime he gives you a full detailed answer you seem to come up with a problem and why it confuses you. If you are deadlifting last whats the point in doing deadlift warmups at the beginning? Do your deadlift warmups before your deadlifts then whack straight into your heavy sets just get the work done and do what dabuffguy is taking so long to explain to you!
I get that it must be annoying for people but if I have a question I ask it that's just who I am. I like to do things right the first time and figure out everything before I jump in half-assed.
I'll just do deadlifts at the beginning as usual I can't see any reason to leave it till the end that's kind of what I was talking about.
I'll just do deadlifts at the beginning as usual I can't see any reason to leave it till the end that's kind of what I was talking about.
sorry bro I didnt mean it as a criticism, Im just like you to be fair, yeah I would say do your deadlift warm ups before your about to deadlift. Say you were gonna deadlift 315 for example, your deadlift session including warmups could go like this
135x5
225x5
285x5
315x5, x however many work sets u do
understand?
Yes... so my day 3 will look like this:
Warmups: Deadlifts 5x5 (from 50% add 10% per set of 5)
Deadlifts - 5 sets, 5 reps
Bent Over Barbell Rows - 4 sets, 8-10 reps
Pull-Ups - 4 sets to failure ---- sadly can't do this I don't have access to pull up bar or anything to hold on to I've looked
Bent Over Dumbbell Rows - 3 sets, 12-15 reps
Barbell Shrugs - 3 sets, 10-12 reps
Barbell Curls - 3 sets, 10-12 reps
Standing Alternating Dumbbell Curls - 1 sets, 5-7 reps
Barbell Wrist Curls - 1 sets, 10-12 reps
I'm going to start my workout in a couple hours today I'll let you guys know how it went overall.
Warmups: Deadlifts 5x5 (from 50% add 10% per set of 5)
Deadlifts - 5 sets, 5 reps
Bent Over Barbell Rows - 4 sets, 8-10 reps
Pull-Ups - 4 sets to failure ---- sadly can't do this I don't have access to pull up bar or anything to hold on to I've looked
Bent Over Dumbbell Rows - 3 sets, 12-15 reps
Barbell Shrugs - 3 sets, 10-12 reps
Barbell Curls - 3 sets, 10-12 reps
Standing Alternating Dumbbell Curls - 1 sets, 5-7 reps
Barbell Wrist Curls - 1 sets, 10-12 reps
I'm going to start my workout in a couple hours today I'll let you guys know how it went overall.
you need to tweak your diet a bit. i have made a group that can help do that.
you need to eat a lot more also. and tuna is great, but too much mercury if its albacore.
also fish makes you smarter, but dabuffguy is right when he says red meat is the most anabolic food you can eat.
you need some eggs in the a.m., complex carbs, salmon, chicken, tons of veggies, orange roughy, milk, and to lift very, very hard.
PM me if you want to talk about anything and welcome to EF bro.
you need to eat a lot more also. and tuna is great, but too much mercury if its albacore.
also fish makes you smarter, but dabuffguy is right when he says red meat is the most anabolic food you can eat.
you need some eggs in the a.m., complex carbs, salmon, chicken, tons of veggies, orange roughy, milk, and to lift very, very hard.
PM me if you want to talk about anything and welcome to EF bro.
Hey, that's something I totally forgot bro. MILK! Easy calories with lots of protein. Duh!
And I say do deadlifts last because they should drain you of all your energy because th eamount of weight you are able to move, and doing them first leaves no energy for the rest of the workout.
OK GUYS... I finished the workout.
Yikes I actually vomited a tiny bit in my mouth when doing abs cause it was more exhausting than usual... as soon as I did those extra sets of squats it really k.o'd me...
I took an hour and 7 minutes to finish the workout. Here's the log of this workout, as well as last weeks workout maybe you can help me determine if I've made some progress:
Last week took 1 hour by the way... so it was 7 minutes longer this time which I realize means the intensity might be lower this week purely because of that.
Anyway...
Day 1: LEGS/ABS
Barbell Full Squats - 4 sets, 10-12 reps
Last Week:
80kg x 7, 80kg x 7
Today:
80kg x 10, 80kg x 6, 70kg x 10, 70kg x 7
Personal Comments for Today:
I feel I could have dug deeper and pushed for 1 or POSSIBLY 2 more reps. From was best at start towards the end I could have gone a little lower probably. This exercise totally wiped me out compared to usual... I feel these extra sets forced the intensity of the workout up heaps?
Dumbbell Lunges - 6 sets (3 sets each side), 5-7 reps
Last Week:
40kg x 7 -- same for next 5 sets
Today:
45kg x 7, 45kg x 7, 30kg x 7 (I lowered the weight), 30kg x 7, 30kg x 7, 30kg x 7
Personal Comments for Today:
This was exhausting... probably the most time consuming exercise trying to get myself to get into it... if I didn't lower the weight I would have taken way too long. My form sucked I feel... stuffed up the movement multiple times, felt sick doing it... I feel it was due to the previous exercise wiping me out already at this point.
Stiff-Legged Deadlifts - 3 sets, 5-7 reps
Last Week:
80kg x 7, 80kg x 7
Today:
60kg x 7, 60kg x 7, 60kg x 7
Personal Comments for Today:
As far as I could tell my form was decent. Still felt exhausted at this point, but it was easier than expected. I probably could have lifted 70kg for each set. I think I'd aim 70kg next time unless I did this first in which case I could do 85kg maybe.
Standing One-Legged Dumbbell Calf Raises 4 sets, 10-12 reps
Last Week:
30kg x 12, 30kg x 14, 30kg x 12, 30kg x 14
Today:
25kg x 12, 25kg x 12, 25kg x 12, 25kg x 12
Personal Comments for Today:
I probably could have put on 30kg weight again this week, but I was already exhausted and felt like it was risky to add so much weight. By 12 reps my form was suffering, if I went to failure it would have been at expense of form anyway so I think this was actually on the money, just a little lighter than I could have had it be.
Seated Barbell Calf Raises - 2 sets, 10 reps
Last Week:
60kg x 12
Today:
40kg x 14, 40kg x 14
Personal Comments for Today:
I lowered it significantly because I felt I should work on the form and feeling it in my calves. I never can be sure about this exercise, I go up to 80kg with it and the only thing it seems to be putting a strain on is the bar hurting my skin on the legs rather than the calves, but in comparison to last week I actually think my focusing on feeling it in my calves may have helped, because I was trying to move the weight with my calves instead of my whole legs. I did this exercise last today because it seemed the least important one (?) and I was pressed for time.
Weighted Crunches - 3 sets, to failure
Last Week:
15kg x 24, 15kg x 15
Today:
15kg x 21, 15kg x 10, 15kg x 12
Personal Comments for Today:
Not too bad. I always focus on really feeling it and squeezing my stomach muscles. I didn't do it until failure though because I was worrying about not having enough time but I did it until my abs felt pretty tired.
Weighted Leg Raises - 3 sets, to failure
Last Week:
25kg x 12 <-- dropped weight plate at 6 reps
Today:
2.5kg x 10 (dropped at like 6 reps), 0kg x 8, 0kg x 7
Personal Comments for Today:
I always drop the weight because it slips from within my ankles. I need to find a way to keep it in there so I don't drop it lol.
OK that's it. All critique welcome. I'm just trying to learn here, and grow especially so yeah... the fact I felt drained so quickly may have been a mental thing, or it could have been that it was more intense due to additional sets in squats.
The only improvement I can see is in squats and the rest of the workout was not as intense as usual, especially since I took 7 minutes longer than last time, perhaps squats being the big compound exercise here means the overall workout goal was achieved though? NEXT time what do you think I should aim for? For squats I'm thinking a 5% increase or to stay at 80kg throughout all 4 sets if possible.
Yikes I actually vomited a tiny bit in my mouth when doing abs cause it was more exhausting than usual... as soon as I did those extra sets of squats it really k.o'd me...
I took an hour and 7 minutes to finish the workout. Here's the log of this workout, as well as last weeks workout maybe you can help me determine if I've made some progress:
Last week took 1 hour by the way... so it was 7 minutes longer this time which I realize means the intensity might be lower this week purely because of that.
Anyway...
Day 1: LEGS/ABS
Barbell Full Squats - 4 sets, 10-12 reps
Last Week:
80kg x 7, 80kg x 7
Today:
80kg x 10, 80kg x 6, 70kg x 10, 70kg x 7
Personal Comments for Today:
I feel I could have dug deeper and pushed for 1 or POSSIBLY 2 more reps. From was best at start towards the end I could have gone a little lower probably. This exercise totally wiped me out compared to usual... I feel these extra sets forced the intensity of the workout up heaps?
Dumbbell Lunges - 6 sets (3 sets each side), 5-7 reps
Last Week:
40kg x 7 -- same for next 5 sets
Today:
45kg x 7, 45kg x 7, 30kg x 7 (I lowered the weight), 30kg x 7, 30kg x 7, 30kg x 7
Personal Comments for Today:
This was exhausting... probably the most time consuming exercise trying to get myself to get into it... if I didn't lower the weight I would have taken way too long. My form sucked I feel... stuffed up the movement multiple times, felt sick doing it... I feel it was due to the previous exercise wiping me out already at this point.
Stiff-Legged Deadlifts - 3 sets, 5-7 reps
Last Week:
80kg x 7, 80kg x 7
Today:
60kg x 7, 60kg x 7, 60kg x 7
Personal Comments for Today:
As far as I could tell my form was decent. Still felt exhausted at this point, but it was easier than expected. I probably could have lifted 70kg for each set. I think I'd aim 70kg next time unless I did this first in which case I could do 85kg maybe.
Standing One-Legged Dumbbell Calf Raises 4 sets, 10-12 reps
Last Week:
30kg x 12, 30kg x 14, 30kg x 12, 30kg x 14
Today:
25kg x 12, 25kg x 12, 25kg x 12, 25kg x 12
Personal Comments for Today:
I probably could have put on 30kg weight again this week, but I was already exhausted and felt like it was risky to add so much weight. By 12 reps my form was suffering, if I went to failure it would have been at expense of form anyway so I think this was actually on the money, just a little lighter than I could have had it be.
Seated Barbell Calf Raises - 2 sets, 10 reps
Last Week:
60kg x 12
Today:
40kg x 14, 40kg x 14
Personal Comments for Today:
I lowered it significantly because I felt I should work on the form and feeling it in my calves. I never can be sure about this exercise, I go up to 80kg with it and the only thing it seems to be putting a strain on is the bar hurting my skin on the legs rather than the calves, but in comparison to last week I actually think my focusing on feeling it in my calves may have helped, because I was trying to move the weight with my calves instead of my whole legs. I did this exercise last today because it seemed the least important one (?) and I was pressed for time.
Weighted Crunches - 3 sets, to failure
Last Week:
15kg x 24, 15kg x 15
Today:
15kg x 21, 15kg x 10, 15kg x 12
Personal Comments for Today:
Not too bad. I always focus on really feeling it and squeezing my stomach muscles. I didn't do it until failure though because I was worrying about not having enough time but I did it until my abs felt pretty tired.
Weighted Leg Raises - 3 sets, to failure
Last Week:
25kg x 12 <-- dropped weight plate at 6 reps
Today:
2.5kg x 10 (dropped at like 6 reps), 0kg x 8, 0kg x 7
Personal Comments for Today:
I always drop the weight because it slips from within my ankles. I need to find a way to keep it in there so I don't drop it lol.
OK that's it. All critique welcome. I'm just trying to learn here, and grow especially so yeah... the fact I felt drained so quickly may have been a mental thing, or it could have been that it was more intense due to additional sets in squats.
The only improvement I can see is in squats and the rest of the workout was not as intense as usual, especially since I took 7 minutes longer than last time, perhaps squats being the big compound exercise here means the overall workout goal was achieved though? NEXT time what do you think I should aim for? For squats I'm thinking a 5% increase or to stay at 80kg throughout all 4 sets if possible.
Thanks for that. I'm going to go buy some chicken now... but usually I'm stuck with my whey protein cuz atm my family is broke and I don't work so unless I start working I'm stuck with pretty much no meat not even tuna for the last few days it really sucks.
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