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Dripz

By Dripz ,
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Tris

Tris

Posted
Posted

Implement a few refeed days in the future then if you're going to eat at such a deficit.  Your leptin levels will drop dramatically and you'll end up plateauing out in terms of weight loss.  

 

Being satisfied isn't really the approach you should be taking, smaller deficits are smarter due to the fact that your body runs more efficiently with more energy (calories) and generally one performs better in exercise..  A big deficit will play its toll on one's body.. 

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  • 4 weeks later...
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  • Walli

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Dripz
Dripz

This is where my journey began and where i want to remember where i got all my tips and tricks i know this day. Thanks everyone for all the help @@Walli @@Tris @@Ikz @@Andrew @@Steroids @@Farmoi

Brad
Brad

you find it weird to see some-one with moderately high body fat dieting? smh..   eating shit and doing 15 mins cardio post workout wont do a fucking thing

Walli
Walli

Not being funny but not sure if serious really with that diet. Banana for a source of protein? Honey for energy? You are early 20s if that.... If you need extra energy you got problems. Also, 52%

  • 2 weeks later...
Dripz

Dripz

Posted
  • Author
Posted

Tuesday 29th Back Day/Biceps


 


Deadlifts - 4 Sets


 


10x80KG


10x80KG


8x90KG


8x90KG


 


Romanian Deadlifts - 4 Sets


 


8x80KG


8x80KG


6x90KG


6x90KG


 


Low Row - 4 Sets


 


10x85KG


10x85KG


10x85KG


6x85KG


 


Dumbbell Shrugs - 4 Sets


 


(Per Arm)


12x26KG


10x26KG


10x26KG


8x26KG


 


Dumbbell Curls - 3 Sets


 


(Per Arm)


10x12KG


10x12KG


10x12KG


 


Barbell Curls - 3 Sets


 


10x20KG


10x20KG


10x20KG

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Dripz

Dripz

Posted
  • Author
Posted

Wednesday 30th Chest/Triceps


 


Chestpress, Flatbench - 4 Sets


 


10x80KG


10x80KG


8x90KG


8x90KG


 


Dumbell Chestpress (Incline) - 3 Sets


 


(Per Arm)


10x28KG


8x28KG


8x28KG


 


Dumbell Flyes - 4 Sets


 


(Per Arm)


10x14KG


10x14KG


10x14KG


10x14KG


 


Pectoral (Machine) - 4 Sets


 


10x60KG


10x60KG


10x65KG


10x65KG


 


Tricep Dips - 3 Sets


 


12xBodyWeight (-) 20KG


12xBodyWeight (-) 20KG


12xBodyWeight (-) 20KG


 


Tricep Pushdown - 4 Sets


 


10x30KG


10x30KG


10x30KG


10x30KG


 


15 Minute Abs Exercises


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Steroids

Steroids

Posted
Posted

severe deficit + low protein intake = bad time btw

 

this is only a good idea if you've literally got zero muscle atm you care about preserving and you're just trying to go full ethiopian mode and lose fat fast as fuck so u can start lean-bulking quicker. in which case might aswel look into DNP. semi-srs

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  • 2 weeks later...
Dog

Dog

Posted
Posted

Really don't need to be doing 2 variations of deadlifts in the same day lol, I'd leave it at 3 sets of conventional deadlifts, And you're doing less sets of direct lat exercises than biceps.. I'd throw in a couple more exercises lol, pull down, bent over row

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  • 4 months later...
Dripz

Dripz

Posted
  • Author
Posted (edited)

28c40327c4.png

 

 

Monday Chest Session

 

Chestpress, Flatbench - 4 Sets

 

10x80KG

10x80KG

10x90KG

8x90KG

 

 

Dumbell Flyes (Incline) - 4 Sets

 

(Per Arm)

10x14KG

10x14KG

10x14KG

10x14KG

 

Cable Flyes  - 4 Sets

 

(Per Arm)

10x12KG

10x12KG

10x12KG

10x12KG

 

Pectoral (Machine) - 4 Sets

 

10x60KG

10x60KG

10x65KG

10x65KG

 

Tricep Dips - 3 Sets

 

12xBodyWeight (-) 20KG

12xBodyWeight (-) 20KG

12xBodyWeight (-) 20KG

 

Tricep Pushdown - 4 Sets

 

10x30KG

10x30KG

10x30KG

10x30KG

 

Press ups till fail.

~28 Press ups to kill my triceps

 

15 Minute Abs Exercises

Edited by Papa Dripz
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