Author Topic: Help Me Restart  (Read 6456 times)

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aiir

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Help Me Restart
« on: April 24, 2014, 09:35:13 am »
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Backstory
I've given up - it's been a few years since I would be able to say I have trained seriously at all. Instead, these past 12-18 months have been full of sparse, inconsistent motivation, routine changes, neglect of leg days, neglect of cardio and abs, irregular gym habits (i.e. missing weeks of routine), a lack of a sleep schedule, and a horrendous nutrition (as bad as you can get for a vegetarian). Luckily, I'm blessed (at times cursed) with an insane metabolism and ectomorph body. I am 18 years old, 5'8", 151lb, and I'd say roughly 12-14% body fat. One year ago I would peg my body fat at 7-9%, but with all the random eating, sleepless nights, and lazy days I've experienced through my first year of college, I gained my own version of the Freshmen 15 (only gained like 4lb but lost strength and gained fat). Although I still have a faint six pack and a overall "thin" look, it's was disgusting to see a sliver of belly fat hanging over my towel after showering yesterday. I have had extremely erratic behavior in terms of training (stop working out for weeks and then get motivated again, take up boxing during a spurt of motivation, etc), and I want to once and for all put all that shit in the past.

The Problem
And that's why I'm writing this - I want to  have someone prescribe me a workout routine and help me out with my diet so I can achieve my goals. I was doing so well, PR'ing left and right when Lance and Adarq were active around here steering me the right way but ever since I've been unable to maintain the discipline I had. I don't need anyone to spoon feed me this time around, but just to help me start off on a new foot.

Goals
My goals are to put on 10-15lb of muscle and also drop my body fat percentage to 6-8%. I don't have a practical method of measuring the body fat percentage, so I'll just have to play it by eye and look for the "ripped" look and shit. I guess what seperates me from most stereotypical college students is that I want to gain functional muscle, for a lack of a better term. I don't want to be doing 3 different bicep iso exercises in one day, etc. I mostly just want to enter a room of people and know that I am the best pound for pound lifter inside, and could drop any male in a fight or athletic event.



TL;DR - The Questions
How can I gain 10-15lb and drop my bodyfat heavily with my lacto-vegetarian diet and current body stats? What are reasonable goals for the next 2-3 months? What type of workout routine would I use? How would the splits work, how many days a week? How do I incorporate abs into the picture? What should I do for cardio, and at what intensity/frequency (I have truly never done standard cardio, all my cardio usually comes from pickup basketball and previously, football practice)? How should I work around my diet restriction? I know that I have to get about 180 of protein a day, but since the bulk of that will come from protein shakes (whey/milk), how do I prevent from gaining fat? What vegetarian foods will give me a good ratio of carbs/fat - most have insane amounts of carbs? Should I even be concerned about my caloric and carb intake when my main goal is to gain lean muscle? Should I micromanage my macros? I am constantly hungry throughout the day, what is a good nutritional snack that I could eat a lot?

Current Miscellaneous Stats:
Age: 18
Height: 5'7.5"
Weight: 150-153lb
Diet: Lacto-Vegetarian (Dairy/Whey is good, no eggs/fish), main protein source in the past has been milk-whey protein shakes that I sip on throughout the entire day to avoid kidney stones lol
Bench: 175x1; 145x10
Squat: 225x9
Seated DB OHP: 50x6
Lat Pull: 120x10


And to whoever answers this thoroughly and well: I love you lol  :)
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV

LBSS

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Re: Help Me Restart
« Reply #1 on: April 24, 2014, 10:05:40 am »
+2
welcome back!

as far as a routine goes, here's a variant of a really good basic bulk by lyle mcdonald (switched out a couple of exercises and added abs on both days). schedule is Day 1, Day 2, off, repeat.

DAY 1: Lower
Squat: 3X8/3′ (3 sets of 8 with a 3′ rest)
RDL: 3X8/3′
Leg press: 3X10/2′
GHR: 3X10/2′
Calf raise: 3X8/3′
Seated calf: 3X10/2′
Hanging leg raise: 3x10/1.5'

DAY 2: Upper
Flat bench: 3X8/3′
Row: 3X8/3′
DB shoulder press: 3X10/2′
Pulldown/chin up: 3X10/2′
Triceps: 2X12/1.5′
Biceps: 2X12/1.5′
Decline sit up: 3x10/1.5'

start light, add weight as often as possible. substitute BSS or step-ups for the leg press if you don't want to use machines. do chin ups until you can't get all ten reps in the set, then switch to pull downs. try to shift the balance in favor of chin ups over time.

do the hanging leg raise with your legs as straight as possible, rep doesn't count unless your thighs go above your waist. for decline sit ups, add weight behind your head or across your shoulders.

as far as diet goes, you need to estimate your BMR, then add 500 kcal on workout days and eat at maintenance on non-workout days. concentrate carbs after workouts. you can get plenty of good protein as a vegetarian. lots of eggs and milk are a good place to start, but beans and rice are a great meal, too. keep refined carbs low.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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vag

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Re: Help Me Restart
« Reply #2 on: April 24, 2014, 10:24:59 am »
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^Strong post!
Only one objection, don't you mean TDEE instead of BMR? At 18 years old with various daily  activities, using BMR + 500 will most probably have him on a caloric deficit in gym days. Or, fuck TDEE, trying to estimate activity caloric expenditure is a pain in the ass, let's just say BMR+1000? Heck, I would push it even more if it was me, like BMR+1500, he is 18 ( aka roids ) and underweight.
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

aiir

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Re: Help Me Restart
« Reply #3 on: April 24, 2014, 10:51:14 am »
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Thanks LBSS, I love you (no homo). All I ask now is please bear with my one hundred followup questions lol.

As for the workout routine - looks great. I've never done a 2 workout rotation, so should be fun (and more flexible). A few quick questions just to quench my personal curiosity - I'm not an expert, but doesn't the plan look a little weak on shoulders without any lateral deltoid work? And for the Pulldown/Chinup combination: this is just something that Lance would stress before - shouldn't the rotation be do pulldowns until you can't hit 10 reps then move to chinups (the more bicep isolating exercise)?

A more important question: how strict should those set intervals be? Should I physically time myself in between sets to maintain the 3' or 2' rest times?

Also with the intervals you gave, one of those workouts would end up taking about 50 minutes of rest time alone. I'm not sure if I have that much time at the gym. Over summer it'll be easier, but as of now there's going to be times where I need to get out within 1hr or so. In that case, how should I approach everything - should I shorten rest times, take out exercises, etc?

One other thing - for example on the Bench Press. I know many people that are about to do a 3x8 and have a max of 145x10 like me would stagger the weights or something kind of like this: 105x8, 135x8, 145x8. I've never ever in the past 3 years of lifting done something like that, even though it's so common. I would instead just do 145x8, 145x6, 145x5 or something instead. Which of these is the proper way (or if there's another way, what is it)?

Now about the fat loss (exercise part) - do I need cardio like running/sprints/basketball/etc? How often and of what and when?

For the diet, I usually hate bodybuilding.com but I thought this might be a good look for estimating my caloric intake need: http://forum.bodybuilding.com/showthread.php?t=156380183 . But the more pressing matter to me is - do I need to micromanage like this? And if I do, say I need 3000 kcal /day. If I hit 3000, should I hesitate to go above? I'm a terrible eater as of now and that needs to change because I can see the ugly effects, but I also need to gain weight - it's a dilemma.

And lastly, IF I should track my caloric intake, should I also track macros? That would be painstaking as hell, but as a vegetarian I know I'm gonna be tracking my protein for sure. I don't eat eggs but I'm gonna hit 180-200g protein daily for sure through mostly protein shakes. Unfortunately I end up loading up on carbs and other crap with the food I eat around here.
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV

LBSS

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Re: Help Me Restart
« Reply #4 on: April 24, 2014, 11:25:27 am »
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^Strong post!
Only one objection, don't you mean TDEE instead of BMR? At 18 years old with various daily  activities, using BMR + 500 will most probably have him on a caloric deficit in gym days. Or, fuck TDEE, trying to estimate activity caloric expenditure is a pain in the ass, let's just say BMR+1000? Heck, I would push it even more if it was me, like BMR+1500, he is 18 ( aka roids ) and underweight.

yes, i meant tdee.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

LBSS

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Re: Help Me Restart
« Reply #5 on: April 24, 2014, 12:50:09 pm »
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good follow ups, except the no homo thing, which drives me crazy.

Thanks LBSS, I love you (no homo). All I ask now is please bear with my one hundred followup questions lol.

As for the workout routine - looks great. I've never done a 2 workout rotation, so should be fun (and more flexible). A few quick questions just to quench my personal curiosity - I'm not an expert, but doesn't the plan look a little weak on shoulders without any lateral deltoid work? And for the Pulldown/Chinup combination: this is just something that Lance would stress before - shouldn't the rotation be do pulldowns until you can't hit 10 reps then move to chinups (the more bicep isolating exercise)?

OHP ought to be good enough for shoulders for right now. on chin ups, my reasoning is that you start with the more challenging exercise and move to the less challenging one. pull downs can be supinated or pronated grip -- actually, i should have put pull ups instead of chins.

Quote
A more important question: how strict should those set intervals be? Should I physically time myself in between sets to maintain the 3' or 2' rest times?

yep, use a timer.

Quote
Also with the intervals you gave, one of those workouts would end up taking about 50 minutes of rest time alone. I'm not sure if I have that much time at the gym. Over summer it'll be easier, but as of now there's going to be times where I need to get out within 1hr or so. In that case, how should I approach everything - should I shorten rest times, take out exercises, etc?

if you don't have enough time, just cut off exercises, starting from the bottom and working your way up. they're roughly in declining order of importance. just make sure to always balance pushes with pulls on your upper day.

Quote
One other thing - for example on the Bench Press. I know many people that are about to do a 3x8 and have a max of 145x10 like me would stagger the weights or something kind of like this: 105x8, 135x8, 145x8. I've never ever in the past 3 years of lifting done something like that, even though it's so common. I would instead just do 145x8, 145x6, 145x5 or something instead. Which of these is the proper way (or if there's another way, what is it)?

do sets across. 3x8x145.

Quote
Now about the fat loss (exercise part) - do I need cardio like running/sprints/basketball/etc? How often and of what and when?

low-intensity steady state cardio is where it's at. rowing, biking, elliptical, step mill. you can even just go for a really long walk on your rest days, if you want. or in a different part of the day from your main workout. just make sure the intensity is low enough that you're not tiring yourself out for the gym stuff.

Quote
For the diet, I usually hate bodybuilding.com but I thought this might be a good look for estimating my caloric intake need: http://forum.bodybuilding.com/showthread.php?t=156380183 . But the more pressing matter to me is - do I need to micromanage like this? And if I do, say I need 3000 kcal /day. If I hit 3000, should I hesitate to go above? I'm a terrible eater as of now and that needs to change because I can see the ugly effects, but I also need to gain weight - it's a dilemma.

yeah that's a good post. you're gonna be getting moderate activity so start with like 16kcal x 153lbs = 2448kcal/day. you should micromanage for a couple of weeks, although not to the extent of freaking out if you go a bit over or below your daily target. unless you want to start weighing food you're going to be using estimates anyway.

Quote
And lastly, IF I should track my caloric intake, should I also track macros? That would be painstaking as hell, but as a vegetarian I know I'm gonna be tracking my protein for sure. I don't eat eggs but I'm gonna hit 180-200g protein daily for sure through mostly protein shakes. Unfortunately I end up loading up on carbs and other crap with the food I eat around here.

track everything for a couple of weeks, but ESPECIALLY protein. also, track how much vegetables you eat. good way to keep yourself in check in terms of overall diet, IME. everything is better for me if i'm eating enough veggies. once you get a sense of how to get a good amount of calories and a good amount of protein in per day, then you can just keep an eye on things and don't have to track as much. but set protein at, say, 1.2g/lb. that gives you a target of 180g of protein every day, or roughly 720kcal from protein. the rest of your needs can come from a mix of carbs and fat. refined sugar intake should be limited but don't beat yourself up over the occasional donut or coke or whatever.

here's a sample day's diet:

breakfast:
4-egg omelette with 2 oz. cheddar and 1 cup chopped spinach; glass of milk (614kcal, 41g protein)

lunch:
chipotle burrito with sour cream, cheese, pinto beans, lettuce, pico, corn (920kcal, 26g protein)

post-workout:
protein shake with 2 cups milk, 2 tbsp chocolate syrup and 60g whey protein concentrate (516kcal, 63g protein)

dinner:
1 cup brown rice and 2 cup black beans with 0.5 cup greek yogurt, couple scoops of salsa; romaine lettuce with a bit of dressing; glass of milk (904kcal, 53g protein)

that gives you a daily total of 3063kcal and 183g protein. that's a pretty good target for a workout day. on non-workout days, just skip the protein shake. if you can replace some of those carbs and fats with more protein, all to the good.

don't fret too much about your bf level. sounds like you're pretty lean and if you get obsessed with leaning out while you bulk you run the risk of shortchanging yourself. much easier to do that if you're already super fat. just weigh yourself and check the mirror from time to time to make sure you're not getting pudgier.

are you full-on veg or do you eat fish?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

aiir

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Re: Help Me Restart
« Reply #6 on: April 26, 2014, 10:29:37 am »
0
Thanks man, got all that. I'm a lacto-vegetarian so I drink milk, but do not eat eggs or fish. Do you have any ideas of things to snack on throughout the day that would be good in terms of food? Usually this ends up being cookies and a bunch of bad shit lol, so it would probably help a lot to change that.

One big issue that's gonna suck for a while is until like June rolls around, I'm forced to eat food that's offered at the dining hall. We aren't allowed to have microwaves or mini stoves or rice cookers or anything in the dorms. That means I get to choose from a traditional salad bar, quesadillas, wraps, sandwiches, pizza slices, fruits, pasta and sometimes boca burgers. Aside from the bread, the biggest source of protein in all of that is usually the freaking cheese. I don't have much access to rice other then at times they have this brown rice with all types of grains and seeds mixed in that tastes gross but I'm willing to intake if its good. They usually have some sort of beans there though, so gonna start eating more of that. I know two things that should stay constant for a while:
 
Breakfast: 1/4th cup soaked almonds, 1 cup Kashi Cereal, 1 cup milk + 1.5 scoop protein shake (66g protein, 612 kcal)

Post Workout/Cardio (going to drink half, then sip on the rest for a while for digestion purposes): 2 cup milk + 2.5 scoop protein shake (82g protein, 600 kcal)

The rest of my protein and caloric needs will just have to come from combos of the following choices that I have:
- PBJ Sandwich (16g protein, 375g kcal)

- Boca Burger with lettuce, tomatoes, cucumbers, 2 slices american cheese (24g protein, 450 kcal)

- Chipotle Burrito with white rice, black beans, fajitas, cheese, guac, lettuce, salsa (32.5g protein, 1085 kcal)

- Pasta - 1.5 cups whole wheat with pesto, peppers, broccoli (13g protein, 320 kcal)

- Cup of black beans (16g protein, 227 kcal)

Oh and should I downgrade from 2% milk to like 1% or something? Lol I'm really lost on nutrition, never had to track like this so I'm not even sure which specific macros I should be trying to avoid - is it the saturated fats or the carbs that are worse?

Anyways, all this starts today, feeling good. Last thing - I'm going to do Upper, then Lower because I always drop much more on my upper body lifts when doing lower body first then if vice versa.
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV

vag

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Re: Help Me Restart
« Reply #7 on: April 27, 2014, 07:37:31 am »
0
Do you have any ideas of things to snack on throughout the day that would be good in terms of food? Usually this ends up being cookies and a bunch of bad shit lol, so it would probably help a lot to change that.

Peanuts, dry roasted, no salt.
100g = 585kcal, 24g protein, 50g fat ( only 7g of them saturated ), 22g carbs ( 8g of them dietary fiber, only 4g of them sugars ).
Superfood.

Protein bars of course, but that is going to cost!
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

LBSS

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Re: Help Me Restart
« Reply #8 on: April 27, 2014, 11:16:24 pm »
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oof. well, a fuckload of WPC and milk will do the trick. for snacking, nuts are good. i used to munch on almonds like it was my job during my brief paleo flirtation like 5 years ago. EDIT: also yeah a second to vag's suggestion of peanuts. added benefit: they are delicious.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

aiir

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Re: Help Me Restart
« Reply #9 on: June 17, 2014, 11:22:58 am »
+1
Just a quick shoutout to LBSS, I don't log here anymore because I just have a bigass note on my iPhone. Been following this routine with about 70% completion rate of workouts (and boxing) and the results after about 2 months are in the parenthesis:

Weight: 150-153lb (147-150lb)
Bench: 175x1; 145x10 (195x1; 160x10)
Squat: 225x9 (285x1; 225lb, 3x8)
Seated DB OHP: 50x6 (45lb, 3x10)
Lat Pull: 120x10 (125lb, 3x8)

Yeah, I actually dropped weight because I haven't been following my diet. But the fact that I gained that type of strength while dropping weight has been amazing, especially on the bench.

As of right now my weekly schedule looks like: (Sunday - Saturday) Lower, Upper, Boxing, rest, Boxing, Boxing or rest, Upper. I look forward to starting my diet, I'm living alone in an apartment for the next 8 weeks, so I finally get to cook whatever the hell I want. Any suggestions for easy and quick high protein high calorie clean meals? Looking to hit 160-165lb by the time summer is over.
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV

LBSS

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Re: Help Me Restart
« Reply #10 on: June 17, 2014, 12:50:38 pm »
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congrats on the progress! good luck with getting the bulk underway.

all my lean protein meal suggestions involve meat, so can't help much there. if you ever switch over to omnivore status let me know, i got recipes galore. made some tasty pulled chicken last week that's still going strong. i've made about 7-8 pounds of pulled pork in the past month, too. yum.

there have got to be some sites you can check out, though. just google "vegetarian bodybuilding recipes" or something like that.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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aiir

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Re: Help Me Restart
« Reply #11 on: June 22, 2014, 09:25:05 pm »
0
Sounds good, I'll be on the lookout for my diet this week. I weighed in at 146.8lb yesterday, pretty livid but I had a slight case of food poisoning and haven't ate anything worthwhile in the past few days.

Is there a edit of my workout that I should be doing now? Boxing is very very intensive with cardio/calisthenics and sparring/mitt drills so I try to work out on Saturday, Sunday, Monday and box on Tuesday, Thursday, Friday. If you could suggest a way to adapt/change the workout to match the load, I'd appreciate it man. Boxing hits shoulders hard, and also tires out legs fast...I've been doing Upper, Lower, Upper so far for my workouts. Not getting the best numbers anymore because of muscle fatigue but I really don't want to neglect my weightlifting. I'm been envisioning ending the summer 10lbs heavier, way stronger and bigger, and also faster and a better boxer but I can't see how I can go hard on strength training with boxing.
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
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aiir

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Re: Help Me Restart
« Reply #12 on: June 30, 2014, 03:09:02 pm »
0
Anyways, I got a template going based on some old posts from Lance about periodization and some other external info. Let me know how this looks:

Current Stats: Weight - 146-149lb, Bench: 165lbx10 (195x1), Squat: 225lbx10 (275x1)
Goal Stats: Weight - 157-162lb, Bench: 180lbx10 (225x1), Squat: 245lbx10 (300x1)

Periodization Template (6 Week Off-Season, Super Bulk)

Nutrition
Breakfast: Kashi Cereal + Fruit Loops + Protein Shake: (630kcal, 12g fat, 59g carbs, 74g protein)
Lunch: 2 Veggie Burgers w/ Whole Wheat Bread (758kcal, 25g fat, 91g carbs, 50g protein)
Snack (5pm): PBJ Sandwich + Greek Yogurt (450kcal, 18g fat, 64g carbs, 24g protein)
Dinner: Rice + Lentils boiled w/ Canola Oil (854kcal, 22g fat, 142g carbs, 31g protein)

TOTAL: 2692kcal, 77g fat, 356g carbs, 179g protein (12-58-30)
- this is non-workout day template, on workout days I would add a small protein shake after the workout as well
- everything is pretty much the same other then dinner which may also be pasta, grilled/sautéed veggies, etc
 

Workout Routine
Upper 1 (CNS High-Intensity):
Bench Press: 3 x 3
Seated Row: 2 x 6
Push Press: 3 x 5
Lat Pull: 3 x 6
DB Shoulder Raise: 2 x 8
Standing BB Curl: 2 x 8

Lower (CNS High-Intensity):
Calf Raises: 1 x 15 between each exercise
Squat: 3 x 5
Deadlift: 3 x 4
BSS: 2 x 5
Leg Curls: 2 x 8
 
Upper 2 (Hypertrophy):
DB Press: 4 x 8-10
DB Rows: 3 x 8
DB OHP: 3 x 8-10
Lat Pull: 2 x 10
Weighted Dips: 3 sets rest paused
DB Curls: 3 sets rest paused (focus on form)


Weekly Routine
Sunday: Lower (High Intensity)
Monday: Upper (Hypertrophy)
Tuesday: Boxing
Wednesday: Rest
Thursday: Boxing
Friday: Boxing
Saturday: Upper (High Intensity)



Let me know if there's anything that needs to be fixed. The plan is to go hard with this six-week bulk, deload for maybe half a week as my classes end and I move back home, and hit a 3 week bulk and high volume phase and see where I'm at.
« Last Edit: June 30, 2014, 03:11:08 pm by stuckintheaiir »
Log

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 Like you really work that hard, to stay the same."
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LBSS

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Re: Help Me Restart
« Reply #13 on: June 30, 2014, 03:32:25 pm »
0
overall seems okay. if it's me i'm doing more volume per set for most of the exercises, and correspondingly lower weights. a few things:

1. why are you putting calf raises between each exercise? that makes no sense. it's overkill and also weird to fatigue your calves in between exercises that engage your calves. i'd throw a couple sets of calf raises in at the end of the lower day and leave it at that.
2. i don't think you have enough bench volume if that's one of the things you're really trying to improve.
3. why 3x4 DL? you probably don't need this much. i'd just do the starting strength thing and work up to a heavy set of five if you really want to DL. if you're not interested in improving it, you could just drop it altogether.
Muscles are nonsensical they have nothing to do with this bullshit.

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aiir

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Re: Help Me Restart
« Reply #14 on: June 30, 2014, 04:36:40 pm »
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overall seems okay. if it's me i'm doing more volume per set for most of the exercises, and correspondingly lower weights. a few things:

1. why are you putting calf raises between each exercise? that makes no sense. it's overkill and also weird to fatigue your calves in between exercises that engage your calves. i'd throw a couple sets of calf raises in at the end of the lower day and leave it at that.
2. i don't think you have enough bench volume if that's one of the things you're really trying to improve.
3. why 3x4 DL? you probably don't need this much. i'd just do the starting strength thing and work up to a heavy set of five if you really want to DL. if you're not interested in improving it, you could just drop it altogether.

1) Not sure, I wanted to do more sets and for some reason in my mind by putting them in between sets, I could save time. I'll change it, but how does squatting/ham curls engage calves..?

2) I'll change the first session to 3x5, but I was banking on the 4 x 8-10 DB Press on the second day to really get hypertrophy that would transfer over to bench. Do you think it's smart to change the DB Press to bench again?

3) Bless you lol, I fcking hate DL's and will immediately remove them from my routine.

Thanks as always bro
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