7/31 147.6
Decided to try something new. RP diet and female physique templates. My mom gifted them to me so… Why not?
Diet starts 8/1
7/31 was the first work out
Sumo deadlift 2x17,13 @ 135
Front squat 2x6,8 @65
Leg press 2x12,15 @180
Leg curl 2x15,15 @ 70
Ohp 2x15,12 @ 40
Lat pull down 2x15 @ 70
Cable face pull 2x18,20 @20
V-up 3x15
8/2 144.8 RP physique w1d2
DB bench 2x15 25lbs
DB row 2x15,17 35lbs
Ohp 2x15,18 40 lbs
Tri push down 2x20 30 lbs
Cable face pull 2x20 30 lbs
Leg press 2x20 180 lbs
Hip thrusts 2x15 135 lbs (paused reps)
Hanging leg raises 3x20
Holy guacamole! I did one bout of day 1 c25k last night and this morning woke up at 134.4 lbs. Over 10 lbs down. That water weight loss is crazy!
RP w2d1 tonight.
Sumo deadlift 3xamrap (40 reps) at 155 lbs
Goblet squat 3xamrap (45 reps) at 50 lbs
Leg press 3xamrap (45 reps) at 190 lbs
Leg curl 3xamrap (45 reps) at 70 lbs
Ohp 3xamrap (40 reps) at 45 lbs
Lat pull down 3xamrap (45 reps) at 70 lbs
Cable face pull 3xamrap (60 reps) at 30 lb
V-up 4xamrap (67 reps)
So… I don’t like this rp physique program. I feel like I am losing strength. Strongly considering going back to 531 BBB/fsl that I ran 2 cycles of earlier. I enjoyed that.
I think it could be the high rep work 3 sets and 55 reps in total, something like 20,18 17 or is it rest pause so more like 30, 15 10?
If the latter it’s like Paul Carters 50 rep sets.
You could do the first amrap set with heavy weight and get a 4 - 7 rep amrap, reduce weight and do two high rep set
It’s no rep goal. What RP does is has you enter your 10 rep maxes and then week 1 is 2 sets at a little less than your 10 rep max for reps until 3 from failure.
Week 2 is 3 set 3 from failure. Week 3 is 4 sets at 2 from failure and week 4 is 5 sets 1 from failure. Those end up looking like 15,15,15 or 20,15,15 on most of the sets.
I think I don’t like working so close to failure on so many exercises. Every single one. 8 exercises a day on the 3 day program and 7 on the 4 day program. It’s boring and there are no strength sets in any thing.
On 531bbb I can do 6 exercises 3 times a week. Push strength sets on the top working set and then back of for valume with out having to work to failure on everything. It allows for better fatigue management and recovery.
Did a day of BBB to see how I felt
If I continue this is c3w1d1 kept the same rep maxes as I started with before since I took a vacation and haven’t been pushing strength lately.
Bench press 5’s week
3x5 warm up 45,50,60
3x5 working 65,75,80 (12 reps top set)
5x10 BBB 50 lbs close grip super set with
5x10 DB row 35 lbs
3x15 leg press 190 lbs
3x15 leg curl 70 lbs
3x15 triceps push down 30 lbs ss with cable face pulls 3x20
3x20 hanging leg raises ss push ups 3x15,10,10
This felt much better. I don’t mind the lay out of the RP programs but it’s missing the top working sets.
If you like it better, I’ll bet you’ll get better results, doing something you like is always better.
If you want to lose some weight too, as I remember there was an event of something coming up right.
Then do some conditioning at the end. Like Farmers walk/carries at the end of leg day and battle rope on upper body days.
Or what I really like walking every day for an hour or more… but it takes a lot of time. So some carries at the end could do the trick
I have been adding c25k on my rest days and my boyfriend and I have been going for a walk every night after dinner. So that should help cover the cardio aapect
Ok. Y’all are gonna like this. Last night my mom and sister in law decided it should be mudslides and chik flicks night. So I had nachos mudslides and mom made a cake.
8/12 woke at 147. I am leaner tho I feel like I am recomping more thnlan losing weight. I am ok with this. 9 more weeks until the wedding. Plenty of time.
Boy friend decided to day should be day of 1k reps. 10 exercises 10 sets 10 reps. I played along but kept my main 531 work.
Warm up Squats 3x5, 50,60,70
Working sets 3x5+ 75,90,100 (10 reps)
BBB sets 5x10 45 lbs
To hit 100 reps I did 2 more sets. 10 reps and 5 reps.
Giant setted squats with RDL 10x10 65 lbs
And push ups 10x10
Giant set
DB OHP 10x10 12.5 lbs
BB row 10x10 65 lbs
Hip thrust 10x10 65 lbs
Giant set
Lat pull down 10x10 50 lbs
Tricep push down 10x10 20 lbs
Cable face pull 10x10 20 lbs
Super set
Bicep curls (different variations) 10x10 8 lbs last set 15 lbs
Decline ab crunches (twists, straight, oblique, alternating ect) 10x10
Thanks! Surprisingly I feel pretty good today. A little tired. A little sore but not too bed. I can at least take the stairs with out staring at them like they are my greatest enemy.