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  1. #13
    UG BENCH KING ECKSRATED's Avatar
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    Take the day off.
    Strengthfirst

  2. #14
    Elite Elivo's Avatar
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    Isn’t being sore after a hard workout just part of the game? I’ve been back in the gym about a year now with a week or two off at the most. And the day after a good workout I still have some soreness. I couldn’t imagine taking time off to let it go away, esp legs, they stay sore for a couple days.
    Installing upgraded body, PLEASE WAIT....................................

  3. #15
    Veteran Seeker's Avatar
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    I mean the key word was a little sore. Shit I've been a little sore for 30 damn years ! If it's just a little sore then get in there and get to work. Fatigued, beat down, achy body, different story. A little sore?? don't be a pussy. shut up and lift
    I'm alot of shit but fake ain't it...

    THERE IS NO PAIN
    that I cannot and will not fight through.

    Strength First.

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  5. #16
    Elite HDH's Avatar
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    Quote Originally Posted by IronJack View Post
    Just had a rest day after a pull/push/legs streak and still feel a little sore. Do you guys get better results if you take another rest day and start at 100% or just work out anyway?
    Sorry man, not really enough info to give you any good advice. Not really sure what a pull/push/legs streak is or what intensity level you train at, if your a bodybuilder or a powerlifter, if you're on any aas or gh that would make you heal faster. How many days a week are you training? Are you winging it without any particular schedule? How long do you train for?

    It all factors into if you need time off.
    It's not what you lift... It's how you lift it!

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  7. #17
    Elite BRICKS's Avatar
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    There's a difference between pain that hurts and pain that hurts you. Part of this game is learning the difference as your body presents it to you. In my early years training of I waited till DOMS went away and was 100%, I would have had perpetual DOMS because of the infrequency of my training. If you're injured, that is addressed one way. It may be time off, it may be aggressive rehab. If you're "sore" from chronic nagging minor injuries ( tendonitis for example) that is addressed yet another way. But just "sore" from DOMS? Get your ass in rhe gym and train. Train the affected muscle lighter, but train.
    Last edited by BRICKS; 09-11-2018 at 12:06 AM.

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  9. #18
    Member IronJack's Avatar
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    This is my routine:



    Pull:
    Deadlift 4x5
    Weighted pull up 3x5
    Barbell Bent over row 3x6-8
    Dumbell Row 3x8-12
    Shrugs 3x6-8
    Drag curl 3x8-12
    Preacher Curl 3x8-12
    Incline curl 3x8-12
    Dumbell rear deltoid raise 8x8-12

    Push:
    Bench press 4x5
    Incline Bench press 3x5
    Chest push downs 3x6-8
    Overhead barbell press 3x5
    Lateral Raise 4x8-12
    Upright Dumbell rows 4x8-12
    Lying tricep extension 4x8-12
    Tricep pull downs 4x8-12


    Legs:
    Squat 4x5
    Romanian Deadlift 3x5
    Hack squat 3x6-8
    Glute Bridge 4x8-12
    Leg curl 3x12-15
    Calf raise 10x5-12


    Abs (every other day):
    Weighted leg raise
    Weighted crunches
    Weighted oblique crunches
    Oblique side to sides


    I took the rest day today but since my body is used to the routine now I will only take 1 rest day from now on. My job is also very demanding burning about 1000 calories per shift 5 days/week.
    Last edited by IronJack; 09-11-2018 at 12:21 AM.

  10. #19
    Elite Jin's Avatar
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    Quote Originally Posted by IronJack View Post
    This is my routine:



    Pull:
    Deadlift 4x5
    Weighted pull up 3x5
    Barbell Bent over row 3x6-8
    Dumbell Row 3x8-12
    Shrugs 3x6-8
    Drag curl 3x8-12
    Preacher Curl 3x8-12
    Incline curl 3x8-12
    Dumbell rear deltoid raise 8x8-12

    Push:
    Bench press 4x5
    Incline Bench press 3x5
    Chest push downs 3x6-8
    Overhead barbell press 3x5
    Lateral Raise 4x8-12
    Upright Dumbell rows 4x8-12
    Lying tricep extension 4x8-12
    Tricep pull downs 4x8-12


    Legs:
    Squat 4x5
    Romanian Deadlift 3x5
    Hack squat 3x6-8
    Glute Bridge 4x8-12
    Leg curl 3x12-15
    Calf raise 10x5-12


    Abs (every other day):
    Weighted leg raise
    Weighted crunches
    Weighted oblique crunches
    Oblique side to sides


    I took the rest day today but since my body is used to the routine now I will only take 1 rest day from now on. My job is also very demanding burning about 1000 calories per shift 5 days/week.
    2x/wk is sufficient for abs. They aren’t special and should be treated the same as any other muscle.

    How many calories daily? Food is more important than whether or not you rest an extra day.

    Blood, sweat and years.
    *and tren


  11. #20
    Member IronJack's Avatar
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    On work days I eat just under 3000 calories, non work days about 2700. I'm 142 pounds.

  12. #21
    Elite Jin's Avatar
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    Quote Originally Posted by IronJack View Post
    On work days I eat just under 3000 calories, non work days about 2700. I'm 142 pounds.
    I calculated your tdee. On workdays it’s about 3500 cal. You need to eat way more if you want to gain weight. 4,100 on work days when you workout.

    You’re burning 1,000 on shift and prob another 500 in the gyM. The remaining 1,500 doesn’t even cover your BMR. You’ll end up losing weight.

    This is the mist critical thing for you. You must eat. You are pretty lean. Don’t be afraid to go up a little in BF. It’ll come off easy in a cut.

    Try eating 4K a day. You can always dial it back.

    Good luck.

    Blood, sweat and years.
    *and tren


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  14. #22
    Elite Jada's Avatar
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    Hit the gym

    Eating ass is anabolic. .. Stick your tongue in and hold it there for 20 seconds! Wise words from
    TRODIZZLE

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