Search the Community

This is a neat section. It looks like a nice parrallel to the 4-week challenge areas. Today is a week shy of a full month on Ice Cream Fitness (with mods because I don't listen so well). Initially this was a 5x5 program, about 2 weeks ago after browsing a Greyskull subreddit I started using AMRAP for final worksets. I also added Chin Ups and Pull Ups later on because I'll be damned if a workout doesn't feel complete unless I do one or the other. Note: Warm up sets not listed. For the newbs in the crowd (like me): EVERY PROGRAM ASSUMES YOU ARE DOING WARM UP SETS, I wish that was something clearly stated in all "Beginner" programs but that is rarely the case. Having used Starting Strength a few years ago, I had some idea of how to determine my baseline already as well as how to do warmup sets. Starting point: Dec 19 - Ice Cream A (baseline day, lbs) Squat- 65 x5 Bench- 55 x5 Bent Over Row- 45 x5 Shrugs- 45 x5 Tri-Pushdown w/rope- 30 x8 EZ Curl- 45 x8 Hyperextension- 10 x10 Cable Crunch- 40 x10 Dec 21 - Ice Cream B (baseline pt2) Squat- 70 5x5 DL- 155 1x5 Press- 55 x5 BO Row- 45 5x5 Close-Grip Bench- 50 x8 EZ Curl- 45 8/7/8 (failed) Cable Crunch- 45 2x10 Estimated Starting weight is 178lbs, may have been slightly lower but since I'm trying to gain weight I'll err on the side of chocolate.