Dead lift inquiry!

Originally Posted by dabears

Great stuff, whatever works for you... no sense nitpicking.

If I were you, I'd leave the romanians in, and replace the close grip pulldowns with some deadlifts in the same rep scheme (8-8-6-6 adding weight each time) on your back day. Others may disagree, not sure... but your deadlifts should definitely be on the back day, and the romanians are a great compound leg exercise.

Good stuff. Will do this the next time.

Originally Posted by M3Inline6

You're maxing out on Romanians?

I never did Romanians I'll just try to max out on regulars.

Originally Posted by dabears

Stop reading things! Come here for advice lol, its a scary world out there

No $hit lol!

Originally Posted by DylloS

I've read the opposite, a bunch of times. I honestly don't think it makes much difference but don't you agree lifting weights is much harder than spinning in circles on a cardio machine?

I agree, just want to do some kind of cardio, because I believe it helps with fat burning. Convince me otherwise


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Originally Posted by SeanC

Good stuff. Will do this the next time.








I never did Romanians I'll just try to max out on regulars.






No $hit lol!








I agree, just want to do some kind of cardio, because I believe it helps with fat burning. Convince me otherwise


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ok here you go.

You eat 2400 cals in one day and burn 300 on the cardio machine or you eat 2100 cals and save yourself some time and effort. What would you rather do?

Originally Posted by SeanC

I agree, just want to do some kind of cardio, because I believe it helps with fat burning. Convince me otherwise

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I went from 195 lbs to 175 lbs, with minimal strength loss, on that exact routine. I ate healthy for what I thought at the time (high carb, high protein, low fat) but was always in a calorie deficit & weight lifting so I lost fat. Lots of chicken veggies and rice.

I never did cardio on a weightlifting day, and even then I was wish washy... I was on a roll for a couple of weeks where I did 20 minute ab workout then 20 minute HIIT treadmill run every tuesday/thursday... but I'd say over 5 months I got about 10 of those in, compared to being religious with the weights workouts and rarely missing one.

If you enjoy the cardio, keep it... just know that your diet is first and foremost the key to losing the fat. You are weightlifting to KEEP what muscle you have, and you are doing cardio to hopefully reduce your calorie intake for the day (if you ate a lot). It's not a magical way to burn fat by any means

Switched to an under/over grip and should have done it sooner. The weight felt lighter and didn't have to adjust my grip between reps. Will be using it for all my working sets.

Oh and on fridays I bench after I squat and for some reason I'm able to crank out more reps.

What is this glight program you guys are on?

Originally Posted by Sensi09

Switched to an under/over grip and should have done it sooner. The weight felt lighter and didn't have to adjust my grip between reps. Will be using it for all my working sets.

Oh and on fridays I bench after I squat and for some reason I'm able to crank out more reps.

What is this glight program you guys are on?

I think DylloS and I are on two very different programs suggested by Glight.

Originally Posted by Sensi09

Switched to an under/over grip and should have done it sooner. The weight felt lighter and didn't have to adjust my grip between reps. Will be using it for all my working sets.

Oh and on fridays I bench after I squat and for some reason I'm able to crank out more reps.

What is this glight program you guys are on?

It's not a "glight" program. He's a member here that helped us fine tune our programs.

Mine is borrowed from Justin Lascek a strength and conditioning guy that runs the website 70sbig.com

Basically it looks something like this.

Monday
Squat
Press
Some other type of squat
Short metcon that involves legs and shoulders

Tuesday
Power or hang clean
Weighted chin ups
Metcon with some type of cleans

Wednesday off

Thursday
Squat
Bench
Some type of other squats
Weighted ring dips
Short metcon related to the lifts I just did

Friday
Deadlifts
Romanian deadlifts
Pulls ups

This is a rough example of my week. Sometimes things are a little off like this week. I'm deadlifting tonight instead of tomorrow. Check my thread to see what exactly I've been doing.

Originally Posted by DylloS

ok here you go.

You eat 2400 cals in one day and burn 300 on the cardio machine or you eat 2100 cals and save yourself some time and effort. What would you rather do?

Originally Posted by dabears

I went from 195 lbs to 175 lbs, with minimal strength loss, on that exact routine. I ate healthy for what I thought at the time (high carb, high protein, low fat) but was always in a calorie deficit & weight lifting so I lost fat. Lots of chicken veggies and rice.

I never did cardio on a weightlifting day, and even then I was wish washy... I was on a roll for a couple of weeks where I did 20 minute ab workout then 20 minute HIIT treadmill run every tuesday/thursday... but I'd say over 5 months I got about 10 of those in, compared to being religious with the weights workouts and rarely missing one.

If you enjoy the cardio, keep it... just know that your diet is first and foremost the key to losing the fat. You are weightlifting to KEEP what muscle you have, and you are doing cardio to hopefully reduce your calorie intake for the day (if you ate a lot). It's not a magical way to burn fat by any means

Agreed. I hate cardio, I can only stand it because of a TV screen that is attached to it. I'd rather be lifting.
Cardio didn't work much for me anyways. Been around 175lbs ever since I started it late August. However, I do see some improvement in my overall shape. Hopefully been putting on muscle mass and losing the fat.


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Originally Posted by DylloS

It's not a "glight" program. He's a member here that helped us fine tune our programs.

Mine is borrowed from Justin Lascek a strength and conditioning guy that runs the website 70sbig.com

Basically it looks something like this.

Monday
Squat
Press
Some other type of squat
Short metcon that involves legs and shoulders

Tuesday
Power or hang clean
Weighted chin ups
Metcon with some type of cleans

Wednesday off

Thursday
Squat
Bench
Some type of other squats
Weighted ring dips
Short metcon related to the lifts I just did

Friday
Deadlifts
Romanian deadlifts
Pulls ups

This is a rough example of my week. Sometimes things are a little off like this week. I'm deadlifting tonight instead of tomorrow. Check my thread to see what exactly I've been doing.

Conversely, my program looks something like this:

• Squats
• Hang and/or Power Clean
• Chin-ups (..weighted)
• [some additional supplementary work]

• Dead lifts
• Bench Press
• Dips (..weighted)
• [some additional supplementary work]

• Front Squats
• Shoulder Press
• Pull-ups (..weighted)
• [some additional supplementary work]

3 days on...usually a day or two between workouts.

Umm the weight of the chain that you put on without anything attached to it doesn't count as weighted

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Originally Posted by SeanC

Umm the weight of the chain that you put on without anything attached to it doesn't count as weighted

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I love how "simple" your guys workouts are. I've been doing a similar workout to yours m3inline the past two weeks (exercise wise) and loved it.

Gonna ask a question in my thread since its offtopic here

Cardio after weights. Period.

Posting while sitting on a leg curl machine. Just deadlifted 10x135, 8x205, 6x225, and 4x245.

Still felt I had some more left, but didn't want to push much since I didn't start warm (no cardio today).

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Originally Posted by SeanC

Posting while sitting on a leg curl machine. Just deadlifted 10x135, 8x205, 6x225, and 4x245.

Still felt I had some more left, but didn't want to push much since I didn't start warm (no cardio today).

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24 reps isn't warm????

Originally Posted by SeanC

Posting while sitting on a leg curl machine. Just deadlifted 10x135, 8x205, 6x225, and 4x245.

Still felt I had some more left, but didn't want to push much since I didn't start warm (no cardio today).

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I think that's a decent deadlift day. Maybe a little more as you get comfortable.

Originally Posted by rohde88

24 reps isn't warm????

Compared to what I have been doing, I'd say no.

Go easy on me guys, I am a 35 year old man who started to lift just a few months ago without knowing what he was doing

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Originally Posted by SeanC

Compared to what I have been doing, I'd say no.

Go easy on me guys, I am a 35 year old man who started to lift just a few months ago without knowing what he was doing

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Ok, Mike is 30 too, ask him how many reps he warms up on.

Originally Posted by rohde88

Ok, Mike is 30 too, ask him how many reps he warms up on.

There is world of difference between 30 and 35. Trust me. It used to take me couple of weeks to see vascularity in my biceps back then (then I would quit working out), now I have been working out for 3-4 months and there is only a slight indication that I still have my veins there. I'll catch up though

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Originally Posted by SeanC

Compared to what I have been doing, I'd say no.

Go easy on me guys, I am a 35 year old man who started to lift just a few months ago without knowing what he was doing

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You'll be fine.

Originally Posted by rohde88

Ok, Mike is 30 too, ask him how many reps he warms up on.

haha yea man.

Last night this is what my deads looked like

135x10
135x10
185x10
235x10
235x10
235x10

Originally Posted by DylloS

I think that's a decent deadlift day. Maybe a little more as you get comfortable.

Thanks man, it feels like I should be able to lift 300 in a few months. Even 135 used to feel heavy. Now it's paperweight.

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