Favori12's "Simple Power Based Routine" Log

[1111111111111111111111111111]

I kept a log on my old split in the "Workout Logs" section, but didn't update it in a few couple weeks because I did a very small cut and was disappointed in losing strength. I was really excited to start this routine and have finished 5 workouts so far. Although I am no longer a teen as of last year, I still post in the teen section and figure I would get more viewers making a new log here, so here it goes. All my workouts will come directly out of my written journal.

[user787877877]

First.
That routine was the best I ever did, you will make great gains!

[1111111111111111111111111111]

I'm about to input my 1st 5 workouts. I have a stupid noob question though before I add anything. Say a dumbbell in my gym has 2 10 lb weights attached to each side of the bar. The dumbbell is obviously 20 lbs without the bar, but how much weight does the bar add? Most gyms have the same type of dumbbells so I figure someone here might know.

[user787877877]

I'm about to input my 1st 5 workouts. I have a stupid noob question though before I add anything. Say a dumbbell in my gym has 2 10 lb weights attached to each side of the bar. The dumbbell is obviously 20 lbs without the bar, but how much weight does the bar add? Most gyms have the same type of dumbbells so I figure someone here might know.

There should be a number on the side of the plate..if not I think it is taken into consideration?

[1111111111111111111111111111]

There should be a number on the side of the plate..if not I think it is taken into consideration?

There is no number on them aside from the # of each weight on the dumbbell. So on a dumbbell where there are 3 10s on each side, all you see is the # 10.

[user787877877]

There is no number on them aside from the # of each weight on the dumbbell. So on a dumbbell where there are 3 10s on each side, all you see is the # 10.

IMO just count the plates...

[1111111111111111111111111111]

IMO just count the plates...

Okay, I'll just assume the bar is weightless then... logs are coming.

[user787877877]

Okay, I'll just assume the bar is weightless then... logs are coming.

kk can't wait.

[1111111111111111111111111111]

Saturday 12/20
Weight: 151.8 lbs

Incline Bench Press: 3x5x110
DB Bench Press: 4x8x50
Military Press: 1x5x90, 1x6x85, 1x7x80
Tricep Pushdowns: 1x10x80, 2x10x100
Weighted Decline Situps (weights held behind head): 3x10x15

First workout on PB Routine. Didn't realize how tired out I would be by the time I did military presses, so lifted **** weights.



Monday 12/22
Weight: 154.2 lbs

ATG Squats: 2x5x205
Pullthroughs: 3x10x30 (did them wrong)
Bent-Over Barbell Rows: 1x6x135, 3x6x140
Barbell Curls: 1x8x76, 2x8x80
Seated Calf Raises: 1x15x90, 2x15x100

Everything was pretty easy, except for pullthroughs because I did them wrong. I know how to do them correctly for the next workout though. Oh yeah and I weigh 2+ lbs more because my weight from the previous workout was right after my cut.



Wednesday 12/24
Weight: 153.0 lbs

Bench Press: 1x5x130, 2x5x135
DB Incline Bench: 3x8x50, 1x7x50
DB Shoulder Press: 3x8x35
DB Overhead Tricep Extension: 3x10x35
Weighted Decline Situps (weights held behind head): 3x10x15

Bench went well, last rep on last set was definitely failure. Also it was my first time doing DB shoulder presses which was pretty easy, bumping it up to 40s next time.



Saturday 12/27
Weight: 153.8 lbs

Deadlift: 1x5x255, 1x3x250
Leg Press: 1x10x360, 1x10x450
Chinups: 1x6x0, 3x6x10
BB Curls: 1x8x80, 2x8x70 <-- very slow and controlled
Seated Calf Raises: 3x15x100

Haven't done deadlifts in 2 weeks so I had a hard time with them. Today was my first time doing leg presses as well and they were pretty easy, going for 540 next time. Also haven't done chinups in a few months so they went much better than expected. My last rep of 80 lbs on curls sucked, kind of a cheat rep, so I dropped down to 70 lbs and did them very slowly.



Monday 12/29
Weight: 154.4 lbs

Incline Bench Press: 2x5x113, 1x5x115
DB Bench Press: 2x8x50, 2x8x55
Military Press: 1x8x80, 1x7x80, 1x8x75
Tricep Pushdowns (different machine, different resistance): 1x10x40, 2x10x45
Weighted Decline Situps (weights held behind head): 2x10x15, 1x10x20

Incline bench went up nicely from last week, as did DB bench. In fact, incline bench was easy. As you can tell, I'm using my microplates again, they helped me a lot on 5x5.

[user787877877]

Lifts looking good. By the looks of it I think your arms and legs are strongest/biggest! GJDM Keep it up.

[1111111111111111111111111111]

Lifts looking good. By the looks of it I think your arms and legs are strongest/biggest! GJDM Keep it up.

Thanks breh, and you're getting repped on spread for showing up here.

My legs were always my strong point from years of running, had 14.5" calves @ 98 lbs and decent quads for that weight. Arms measure at 15.3" flexed and 13.6" unflexed, but look like absolute ****! I've used 2 different measuring tapes (one is myotape) to measure and got my brother to measure for me too to make sure I'm not bull****ting myself, but the truth is people with arms 2 inches smaller than mine look much better. My bodyfat is around 12% too so it's not like I'm fat, I just don't understand it.

[user787877877]

Thanks breh, and you're getting repped on spread for showing up here.

My legs were always my strong point from years of running, had 14.5" calves @ 98 lbs and decent quads for that weight. Arms measure at 15.3" flexed and 13.6" unflexed, but look like absolute ****! I've used 2 different measuring tapes (one is myotape) to measure and got my brother to measure for me too to make sure I'm not bull****ting myself, but the truth is people with arms 2 inches smaller than mine look much better. My bodyfat is around 12% too so it's not like I'm fat, I just don't understand it.

maybe You just store fat in your arms so they look different? I mean I store fat in my torso and others do in legs..its all different.But idc what you say 15.3 is damn impressive!! I am about 15% bodyfat and my arms are only 14.75 flexed :(

Im sure after you cut they will look great!

[1111111111111111111111111111]

maybe You just store fat in your arms so they look different? I mean I store fat in my torso and others do in legs..its all different.But idc what you say 15.3 is damn impressive!! I am about 15% bodyfat and my arms are only 14.75 flexed :(

Im sure after you cut they will look great!

I hope so, yours look significantly bigger than mine though. I might get a pic or a vid on here later to make sure I'm measuring correctly.

Correction: They're 15.3" flexed/pumped, 15" flexed/unpumped. Forgot that the 15.3 was pumped.

[BoxingAthlete08]

in, good luck with routine

[user787877877]

I hope so, yours look significantly bigger than mine though. I might get a pic or a vid on here later to make sure I'm measuring correctly.

Well Mine are small as fack.. Um yeah..a pic would be great to tell

[1111111111111111111111111111]

in, good luck with routine

Thanks breh, repped on recharge.

[StevenNevets]

I tried that and yes you will make good gains but it's really boring. Only 3x a week.

+My pull-up ability went down the ****ter.





If you like it though keep going. Good luck.

[Delusional]

I'll be following this log, subbed.

[1111111111111111111111111111]

I tried that and yes you will make good gains but it's really boring. Only 3x a week.

+My pull-up ability went down the ****ter.





If you like it though keep going. Good luck.

Doesn't bother me, the simpler the better imo. I'm not into flashy workouts and I'm having a lot more fun with this so far than my 4-day split.

Reps on recharge for stopping by.

Btw clownbaby, vid is coming to make sure I'm measuring correctly, used myotape.


I'll be following this log, subbed.

Thanks 0skr, you're getting repped as well.

[user787877877]

Doesn't bother me, the simpler the better imo. I'm not into flashy workouts and I'm having a lot more fun with this so far than my 4-day split.

Reps on recharge for stopping by.

Btw clownbaby, vid is coming to make sure I'm measuring correctly, used myotape.


Same here, I loved it, mainly because size and strength went up dramatically.

*waiting for vid*

[1111111111111111111111111111]

Same here, I loved it, mainly because size and strength went up dramatically.

*waiting for vid*

nfgD_FIgOZY

Sorry that you have to read the #s on the measuring tape backwards lol.

[user787877877]

Arms look big breh, Have u ever tried hitting Front double bi shots? I'm sure they will look a lot better in those. And do u plan on competing?

[1111111111111111111111111111]

Arms look big breh, Have u ever tried hitting Front double bi shots? I'm sure they will look a lot better in those. And do u plan on competing?

Hahaha, 10 years I might be big enough to stand on a stage, other than that I'm extremely weak and small. I'm not interested in competing anyway, just want to get bigger and stronger. Double bis look even ****tier, can barely see any definition.

[user1258]

i'll follow this thread too. I'm like 2 workouts ahead of u on this same routine. I'm about to make a log. I'll post the link when i'm done

[1111111111111111111111111111]

i'll follow this thread too. I'm like 2 workouts ahead of u on this same routine. I'm about to make a log. I'll post the link when i'm done

Awesome! It should be motivating looking at each others logs incase one of us isn't progressing as fast as the other.

[user1258]

http://forum.bodybuilding.com/showthread.php?p=266503021#post266503021

Here's my log

[user787877877]

Hahaha, 10 years I might be big enough to stand on a stage, other than that I'm extremely weak and small. I'm not interested in competing anyway, just want to get bigger and stronger. Double bis look even ****tier, can barely see any definition.

Oh well that's still good, the motivation is there. Don't worry have u ever seen my front double bi? it's smooth as hell, no peak whatsoever it will come with time and lower BF.

[1111111111111111111111111111]

Oh well that's still good, the motivation is there. Don't worry have u ever seen my front double bi? it's smooth as hell, no peak whatsoever it will come with time and lower BF.

Yours looks a lot better than mine breh. I look smoother and have no peak. I uploaded this, it's from a couple of months ago.

http://farm4.static.flickr.com/3267/3152019672_6ae9153396.jpg

[toningup19]

a little on the short side but you have got a lort of buffedness on you.

[1111111111111111111111111111]

Wednesday 12/31
Weight: 154.6 lbs

ATG Squats: 1x5x210, 1x5x215 (tied PR)
Pullthroughs: 3x10x50 (PR)
Bent-Over Barbell Rows: 3x6x140, 1x6x145
Preacher Curls: 1x8x55, 2x8x65 (PR)
Seated Calf Raises: 1x15x100, 2x15x110 (PR)

Great workout today! Starting this workout, I'm going to label my PRs as you can see above.

Squats were very easy, did them no problem. This was the 2nd time doing pullthroughs and the 1st time doing them right so they went well. I'm not used to 6 reps on rows but I did much better than last week. Decided to do preacher curls instead of standing ez bar curls from now on because I never progress on standing ez bar curls anymore. I've only done preacher curls 2 times before but I lifted much more today than the last time I did them and my arms are much more tired than doing standing ez bar curls. Last time I switched a bicep exercise my arms grew 1/2 inch in 2 weeks so I hoping for decent results with preacher curls as well. Seated calf raises went up 10 lbs too, glad that I could do 15 reps with 110 lbs for 2 sets.

[user787877877]

Weights are looking great man!Nice PR's. Squats are up there as are rows.

Oh and i checked the weights at my gym since they are labeled and it seems that you don't count the tiny bar on the dumbbells, just the weight attached :p

[1111111111111111111111111111]

Weights are looking great man!Nice PR's. Squats are up there as are rows.

Oh and i checked the weights at my gym since they are labeled and it seems that you don't count the tiny bar on the dumbbells, just the weight attached :p

Thanks a lot, glad you actually took the time to look at your gym's dumbbells. I'm psyched about my squats, they were pretty easy. I'm going for 220 for my 1st set and possibly 225 for the last set next time I do them. I'm also buying straps, which I'll use for chinups and rows since I have trouble with my grip.

[user787877877]

Thanks a lot, glad you actually took the time to look at your gym's dumbbells. I'm psyched about my squats, they were pretty easy. I'm going for 220 for my 1st set and possibly 225 for the last set next time I do them. I'm also buying straps, which I'll use for chinups and rows since I have trouble with my grip.

Nice, and no problem man. Just yell at yourself and get hyped before the 225 and you got it. IMO its like 70% mental. And I would suggest straps for chin ups, but Chalk for rows..I actually need to get some for myself.

[rdrb]

In. Subb'd.

[1111111111111111111111111111]

In. Subb'd.

Thanks a lot breh.

[Delusional]

Nice rows and PRs

[rdrb]

Thanks a lot breh.

(Expecting reps.) JK lol.

[Helacool3]

in and subbed:)

[1111111111111111111111111111]

in and subbed:)

Thanks!

[1111111111111111111111111111]

http://i110.photobucket.com/albums/n90/Gillian_jiron/Hell_Yea898.jpg

Saturday 1/3/09
Weight: 155.2 lbs

Bench Press: 1x5x135, 1x5x140, 1x5x145 (PR)
DB Incline Bench: 3x8x50, 1x7x50
DB Shoulder Press: 1x8x35, 2x7x40 (PR)
DB Overhead Tricep Extension: 3x10x35
Weighted Decline Situps (weights held behind head): 3x10x15

Big time bench PR! My goal today was 2x5x135 and possibly 1x5x140. Instead I made it to 145 and it was easy! Seriously, it's only my 2nd week on this program and I'm extremely happy with my progression. I was pretty tired out by the time I got to DB incline bench but it's no big deal. 1st time using 40s on DB shoulder press and it went fairly well, especially for being more tired than usual. I'm psyched about my bench though, I'd be happy as hell if I can hit 150 next week.

Bench went well, last rep on last set was definitely failure. Also it was my first time doing DB shoulder presses which was pretty easy, bumping it up to 40s next time.

[Helacool3]

nice PRs;)

[user787877877]

Nice Pr's! and that military press is looking good! Keep it up man!

[DatTeenLifter]

subbed.

good pick on the routine, stick wid it

[rdrb]

Congrats on the PR's.

[1111111111111111111111111111]

nice PRs;)


Nice Pr's! and that military press is looking good! Keep it up man!


Congrats on the PR's.

Thanks a lot!


subbed.

good pick on the routine, stick wid it

Thanks for subbing!

I'm definitely sticking with it, it's my favorite routine so far by far. I love how I can bench up to 2 times a week (chest is really lagging) and the low volume on squats and deadlifts feels so much better. Most of all, I like the simplicity of it, as I'm not into flashy routines at all. I want to stay on this routine as long as possible.

[JerG]

innnnn.

bench is getting up there! reppin your weight soon brah.

[foxrider1]

nice man, im doing the same routine :) and im about the same level as you.. :) goodluck brah willfollow your routine.

[Dunkelheit23]

http://farm4.static.flickr.com/3267/3152019672_6ae9153396.jpg
http://upload.moldova.org/movie/actors/a/adam_goldberg/thumbnails/tn2_adam_goldberg_3.jpg

[1111111111111111111111111111]

innnnn.

bench is getting up there! reppin your weight soon brah.

Thanks breh, I was so surprised how much easier my bench felt than the last workout.


nice man, im doing the same routine :) and im about the same level as you.. :) goodluck brah willfollow your routine.

Awesome, get a log up dude!


http://farm4.static.flickr.com/3267/3152019672_6ae9153396.jpg
http://upload.moldova.org/movie/actors/a/adam_goldberg/thumbnails/tn2_adam_goldberg_3.jpg

Haha.

[1111111111111111111111111111]

Monday 1/5/09
Weight: 154.6 lbs

Deadlift: 1x3x250, 1x2x245
Leg Press: 2x10x540 (PR)
Chinups: 1x6x10, 2x6x15, 1x5x20 (PR)
Preacher Curls: 1x4x65, 1x8x55, 1x4x55
Seated Calf Raises: 3x15x110

You're probably wondering why deadlifts and curls went so ****ty. I mentioned in my last log that I'm anemic and have to take iron daily, but about once a month I get really depleted, which happened today. I could barely grip the bar today, even on warmups. I decided to go somewhat light today because I could tell my iron was low but I should've gone lower. I PRed on leg press and chinups though just because it's only my 2nd time doing leg press ever and 2nd time doing chins in months. I kept the weight the same on calf raises but my ROM was ****ty after the 10th rep because I felt weak. I should be alright by the next workout but I'm shaking as I'm typing this, having trouble breathing, and smelling like ****, which all happen when my iron is low.

[Delusional]

gl next time, at least you finished the workout.


gj on prs.

[1111111111111111111111111111]

gl next time, at least you finished the workout.


gj on prs.

Thanks breh, all I have to do is take an extra iron supplement for another day or 2 and I'll be fine by Wednesday. Usually when this happens I can't finish my workout so I'm glad I finished this time.

[user787877877]

Nice PR's even feeling like that..but shaking, smelling abnormally weird, breathing heavy,and lightheaded has been happening to me a lot lately..(yes scurred)

[1111111111111111111111111111]

Nice PR's even feeling like that..but shaking, smelling abnormally weird, breathing heavy,and lightheaded has been happening to me a lot lately..(yes scurred)

Thanks. The only reason I PRed though was because I'm not used to doing those exercises so I'll make quick gains no matter what.

If all that has been happening to you, it's probably not an iron deficiency because it's very rare in guys, but it just happens to run in my family in guys. Unless you feel like you can barely finish a workout, you're probably fine. Wouldn't hurt though to try taking an iron supplement to make sure though lol.

[user787877877]

Thanks. The only reason I PRed though was because I'm not used to doing those exercises so I'll make quick gains no matter what.

If all that has been happening to you, it's probably not an iron deficiency because it's very rare in guys, but it just happens to run in my family in guys. Unless you feel like you can barely finish a workout, you're probably fine. Wouldn't hurt though to try taking an iron supplement to make sure though lol.

yeah you should progress in weight quickly with those. I doubt I have an Iron problem.lol. meh, I take a multi..should be fine.

[ruga buga]

Another one on the power based routine... Dam there are gonna be some strong kids around soon!

GL

[1111111111111111111111111111]

Another one on the power based routine... Dam there are gonna be some strong kids around soon!

GL

Thanks a lot.

I always see you over at IA breh, been reading articles and threads there everyday.

[1111111111111111111111111111]

Wednesday 1/7/09
Weight: 155.6 lbs

Incline Bench Press: 3x5x120 (PR+5)
DB Bench Press: 2x8x55, 2x8x50
Military Press: 1x7x80, 2x8x75
Tricep Pushdowns: 1x9x45, 2x10x40
Weighted Decline Situps (weights held behind head): 1x10x20, 1x10x25, 1x8x20

Another big PR, hit 120 on incline for 3 sets of 5 easily, no struggle. My strength is going up faster than I expected so I'm trying to add more weight to the bar than I think I should. Like usual, my muscles were pretty tired out by the time I got to DB bench and military presses. Held the weight for 2-4 seconds on each rep on the way up on situps, a second longer than usual. Overall I'm very happy about another easy PR.

[user787877877]

Strong PR breh!
and Don't worry about being tired out. I remember I was too, but as soon as you get off the program and do Military's in the beginning of your routine your strength explodes.

[1111111111111111111111111111]

Strong PR breh!
and Don't worry about being tired out. I remember I was too, but as soon as you get off the program and do Military's in the beginning of your routine your strength explodes.

Exactly, I don't even care about my strength on military press right now because I'm dead finishing 2 shoulder/tri compounds before it. I might start doing DB shoulder press for 2 workouts instead of just 1 though because I'll make better progress on them and therefore no more military press for now. Oh yeah and noticed today I'm finally beginning to get a small bicep peak, so cute.

[sickonstorm]

thought you were gpoing onm aim breh. strong incline breh.

[1111111111111111111111111111]

thought you were gpoing onm aim breh. strong incline breh.

Thanks.

I will in a little bit.

[sickonstorm]

http://farm4.static.flickr.com/3267/3152019672_6ae9153396.jpg
http://upload.moldova.org/movie/actors/a/adam_goldberg/thumbnails/tn2_adam_goldberg_3.jpg
lols

[user787877877]

Exactly, I don't even care about my strength on military press right now because I'm dead finishing 2 shoulder/tri compounds before it. I might start doing DB shoulder press for 2 workouts instead of just 1 though because I'll make better progress on them and therefore no more military press for now. Oh yeah and noticed today I'm finally beginning to get a small bicep peak, so cute.

I wouldn't add another shoulder movement...Just stick with the routine. As your bench increases sow ill your shoulder strength.

and Nice Bicep peak!

[1111111111111111111111111111]

I wouldn't add another shoulder movement...Just stick with the routine. As your bench increases sow ill your shoulder strength.

and Nice Bicep peak!

I'm not adding anything breh, just switching military with DB shoulder press. You can do either/or so I'm most likely doing DB shoulder press 2 days instead of 1 and eliminating military press. I can do more weight with dumbbells right now anyway for some reason.

[user787877877]

I'm not adding anything breh, just switching military with DB shoulder press. You can do either/or so I'm most likely doing DB shoulder press 2 days instead of 1 and eliminating military press. I can do more weight with dumbbells right now anyway for some reason.

Oh okay, then yeah that sounds good.

[ruga buga]

Wednesday 1/7/09
Weight: 155.6 lbs

Incline Bench Press: 3x5x120 (PR+5)
DB Bench Press: 2x8x55, 2x8x50
Military Press: 1x7x80, 2x8x75
Tricep Pushdowns: 1x9x45, 2x10x40
Weighted Decline Situps (weights held behind head): 1x10x20, 1x10x25, 1x8x20

Another big PR, hit 120 on incline for 3 sets of 5 easily, no struggle. My strength is going up faster than I expected so I'm trying to add more weight to the bar than I think I should. Like usual, my muscles were pretty tired out by the time I got to DB bench and military presses. Held the weight for 2-4 seconds on each rep on the way up on situps, a second longer than usual. Overall I'm very happy about another easy PR.
Good work, nice PR!

When I did spbr I was also dead by the db/bb press so I just made it something like 1x10-15 and progressed pretty well.

[Helacool3]

Wednesday 1/7/09
Weight: 155.6 lbs

Incline Bench Press: 3x5x120 (PR+5)
DB Bench Press: 2x8x55, 2x8x50
Military Press: 1x7x80, 2x8x75
Tricep Pushdowns: 1x9x45, 2x10x40
Weighted Decline Situps (weights held behind head): 1x10x20, 1x10x25, 1x8x20

Another big PR, hit 120 on incline for 3 sets of 5 easily, no struggle. My strength is going up faster than I expected so I'm trying to add more weight to the bar than I think I should. Like usual, my muscles were pretty tired out by the time I got to DB bench and military presses. Held the weight for 2-4 seconds on each rep on the way up on situps, a second longer than usual. Overall I'm very happy about another easy PR.

congrats on your PR!:)

[1111111111111111111111111111]

Saturday 1/10/09
Weight: 154.8 lbs

ATG Squats: 1x5x220 (PR + 5), 1x5x225 (PR + 5)
Pullthroughs: 1x10x40 (meant to do 50), 2x10x60 (PR +10)
Bent-Over Barbell Rows: 1x6x145, 2x6x150 (6 rep PR +5), 1x6x155 (6 rep PR + 5)
Preacher Curls: 1x8x60, 2x8x65
Seated Calf Raises: 3x15x120 (PR + 10)

Moar PRs! Squats are finally going up and don't feel hard either. Hitting 2 PRs in a row was pretty satisfying, 10 lbs total. Pullthroughs felt better today and rows are going up very nicely. Used straps for the very 1st time today and used them on rows and my grip was much better. I won't use straps on anything else though aside from rows and chinups. I'm dropping the weight to 60 on all sets next time on preacher curls since my ROM could've been better. Also hit a 10 lb PR on calf raises. Middle back and lats are actually sore, which never happens! Overall an awesome day, looking forward to hitting a 5-10 PR on bench press on Monday.

[DatTeenLifter]

Saturday 1/10/09
Weight: 154.8 lbs

ATG Squats: 1x5x220 (PR + 5), 1x5x225 (PR + 5)
Pullthroughs: 1x10x40 (meant to do 50), 2x10x60 (PR +10)
Bent-Over Barbell Rows: 1x6x145, 2x6x150 (6 rep PR +5), 1x6x155 (6 rep PR + 5)
Preacher Curls: 1x8x60, 2x8x65
Seated Calf Raises: 3x15x120 (PR + 10)

Moar PRs! Squats are finally going up and don't feel hard either. Hitting 2 PRs in a row was pretty satisfying, 10 lbs total. Pullthroughs felt better today and rows are going up very nicely. Used straps for the very 1st time today and used them on rows and my grip was much better. I won't use straps on anything else though aside from rows and chinups. I'm dropping the weight to 60 on all sets next time on preacher curls since my ROM could've been better. Also hit a 10 lb PR on calf raises. Middle back and lats are actually sore, which never happens! Overall an awesome day, looking forward to hitting a 5-10 PR on bench press on Monday.

nice squats and rows brah!

[user1258]

gjdm, the routine is working great for u

[1111111111111111111111111111]

nice squats and rows brah!

Thanks a lot!


gjdm, the routine is working great for u

Thanks a lot, it feels like noob gains all over again. You're doing great on it yourself, I can definitely say we made a great choice choosing this routine. Low volume ftw.

[user787877877]

A 10lb PR on skwats!??!!? Good Job!

I bet repping 2 plates feels alpha!! :D

[user1258]

I wonder what r gains would have been like if we did this right when we started, noob gains+simple power based routine>steroids?

[clickclickboom]

thats a hell of a lot of prs for one day lol nice one..

[1111111111111111111111111111]

A 10lb PR on skwats!??!!? Good Job!

I bet repping 2 plates feels alpha!! :D

Thanks bebe. <3

It does, especially since I do on ATG what everyone else does on 1/8 squats. 2x5 feels so much better than everything else I've tried, anything more than 2 sets murders me.

[user1258]

I do 3 sets, but the pullthroughs really get me. my hams were sore like 3 days after i did them.

[1111111111111111111111111111]

I wonder what r gains would have been like if we did this right when we started, noob gains+simple power based routine>steroids?

Ha I think so too, I couldn't see juicing doing much at all for a beginners if they are eating right and on a solid routine.


thats a hell of a lot of prs for one day lol nice one..

Thanks, I'm glad I found something that's working for me. Squats haven't felt this easy in months!


I do 3 sets, but the pullthroughs really get me. my hams were sore like 3 days after i did them.

They're fun, I'm still getting used to them. If I add too much weight, I'll start moving backwards toward the machine lol.

[user1258]

They're fun, I'm still getting used to them. If I add too much weight, I'll start moving backwards toward the machine lol.

lolz, same

[Wintermule]

gjdm.

[rdrb]

Moar PR's man lol good job.

[Helacool3]

Saturday 1/10/09
Weight: 154.8 lbs

ATG Squats: 1x5x220 (PR + 5), 1x5x225 (PR + 5)
Pullthroughs: 1x10x40 (meant to do 50), 2x10x60 (PR +10)
Bent-Over Barbell Rows: 1x6x145, 2x6x150 (6 rep PR +5), 1x6x155 (6 rep PR + 5)
Preacher Curls: 1x8x60, 2x8x65
Seated Calf Raises: 3x15x120 (PR + 10)

Moar PRs! Squats are finally going up and don't feel hard either. Hitting 2 PRs in a row was pretty satisfying, 10 lbs total. Pullthroughs felt better today and rows are going up very nicely. Used straps for the very 1st time today and used them on rows and my grip was much better. I won't use straps on anything else though aside from rows and chinups. I'm dropping the weight to 60 on all sets next time on preacher curls since my ROM could've been better. Also hit a 10 lb PR on calf raises. Middle back and lats are actually sore, which never happens! Overall an awesome day, looking forward to hitting a 5-10 PR on bench press on Monday.

holy PRs! good workout

[Delusional]

GJ on the prs, nice that you can atg 2 plates now.

[ruga buga]

Nice squatting, lets hope there is more to come!!!

[1111111111111111111111111111]

gjdm.


Moar PR's man lol good job.


holy PRs! good workout


Nice squatting, lets hope there is more to come!!!

Thanks guise


GJ on the prs, nice that you can atg 2 plates now.

Thanks breh, I mean I could've just put a 2.5 lb plate on top of each 45 35 5 and 2.5 I had @ 220 but 2 45s looks much more alpha lol.

[sickonstorm]

Strong Fail On Bw Bench Press Neggeds.

[1111111111111111111111111111]

Strong Fail On Bw Bench Press Neggeds.

Fu I wasn't done writing and I accidentally pressed the reply button lol. H/o lemme finish and I'll repost the rest.

[1111111111111111111111111111]

Monday 1/12/09
Weight: 154.6 lbs

Bench Press: 1x4x145, 1x4x140, 1x4x135
DB Incline Bench: 3x8x50, 1x8x55 (5 lb PR)
DB Shoulder Press: 2x8x40 (1 rep PR), 1x7x40
DB Overhead Tricep Extension: 2x10x35, 1x10x40 (5 lb PR for 10 reps)
Weighted Decline Situps (weights held behind head): 3x10x20

Even though I did a few warmup sets like usual, I wasn't warmed up enough for bench. Reason being my bedroom was 54 degrees all night and I only slept with a thin blanket, so I've been feeling ****ty all day. I felt a little stronger once I got to incline bench though and did much better than last week. Shoulder press was decent I suppose, hit a small PR on tricep extensions too.

[sickonstorm]

o rly.

[1111111111111111111111111111]

o rly.

Ya rly. It felt weird as hell bench pressing today, been shaking all day from being cold breh. The only reason I PRed on other **** was b/c I couldn't bench ****.

brb hot shower, I might go on later breh

[user787877877]

Nice PR's. Who cares about the bench, just tear it apart next time. And I would advise against weighing yourself everyday...how about once every 2 weeks?

[sickonstorm]

you going for 155 next time? 1 plate and a 10!!!!!!!

[1111111111111111111111111111]

Nice PR's. Who cares about the bench, just tear it apart next time. And I would advise against weighing yourself everyday...how about once every 2 weeks?

Thanks breh, as long as it doesn't happen again next week I'm not worrying too much.

I like to track my weight so I know how I'll react to higher/lower calories and/or macros, I'll just look over my weight after a month though to see how my progression is. Other than that I don't freak out or anything if I weigh much less or much more than the next day, I expect it to fluctuate and don't immediately change my diet or anything.


you going for 155 next time? 1 plate and a 10!!!!!!!

I was hoping to do that today if I felt good, but maybe next time. A 10 over that 45 looks much more bad ass than a 5 lol.

[user787877877]

Thanks breh, as long as it doesn't happen again next week I'm not worrying too much.

I like to track my weight so I know how I'll react to higher/lower calories and/or macros, I'll just look over my weight after a month though to see how my progression is. Other than that I don't freak out or anything if I weigh much less or much more than the next day, I expect it to fluctuate and don't immediately change my diet or anything.


As long as you understand that then it is all good. I wish I had a working scale. **** is so gay not knowing how much I weigh.

[1111111111111111111111111111]

Wednesday 1/14/09
Weight: 155.2 lbs

Deadlift: 1x5x245, 2x5x255
Leg Press: 2x10x540
Chinups: 2x6x25 (PR + 5 lbs), 1x5x25, 1x3.5x25
Preacher Curls: 1x8x55, 1x8x60, 1x4x60
Seated Calf Raises: 3x15x120

1st deadlift workout that I felt good on, went well considering the last 2 were ****. Decided to do 3 sets instead of 2 for that reason and it went well (I can choose between 2 or 3 sets on this program), will go back to 2 sets next week since I usually don't recover well. Leg presses felt harder than last time but I got all the reps in. Set a PR on chinups but died out by the 3rd set. Curls could've been better and calf raises were okay. Overall an average workout.

[user787877877]

Workout looks pretty good to me. Do you set goals to set PR's each workout? Like write down what you NEED to get and then just do it. Seems to help me mentally get PR's

[1111111111111111111111111111]

Workout looks pretty good to me. Do you set goals to set PR's each workout? Like write down what you NEED to get and then just do it. Seems to help me mentally get PR's

I pretty much decide what I want to do for the next week during my workout. Like for deadlifts I hit 5x255 today, so I already decided I'm going to try 5x260 for my 1st set next workout and depending on how that feels I'll go 265 or more for the next. My goal is to hit at least a 5 lb PR on at least one exercise each workout and if I don't I'm usually disappointed. For isolation exercises, I usually just go with the flow and don't really care if I hit a PR, but I make sure I'm trying just as hard on them as compounds.

Btw, very nice lat spread breh!

[user787877877]

I pretty much decide what I want to do for the next week during my workout. Like for deadlifts I hit 5x255 today, so I already decided I'm going to try 5x260 for my 1st set next workout and depending on how that feels I'll go 265 or more for the next. My goal is to hit at least a 5 lb PR on at least one exercise each workout and if I don't I'm usually disappointed. For isolation exercises, I usually just go with the flow and don't really care if I hit a PR, but I make sure I'm trying just as hard on them as compounds.

Btw, very nice lat spread breh!

Sounds like a great way to do thimgs bro, But please tell me you are doing warm up?!?!


and thanks.lol Hopefully by shedding fat it should look better.

[1111111111111111111111111111]

Sounds like a great way to do thimgs bro, But please tell me you are doing warm up?!?!


and thanks.lol Hopefully by shedding fat it should look better.

Lol I warm up before all my exercises, I just don't log them. I usually do about 4-5 sets or so of warmups before my 1st exercise and maybe only 2 sets of warmups for the remaining exercises. If there is anything good I've learned from running XC/track for years, it's to warmup.

[user787877877]

Lol I warm up before all my exercises, I just don't log them. I usually do about 4-5 sets or so of warmups before my 1st exercise and maybe only 2 sets of warmups for the remaining exercises. If there is anything good I've learned from running XC/track for years, it's to warmup.

Okay, good I just realized that and got worried. lol just pyramid the weight up to get the CNS ready to handle heavier loads and you're golden.

[1111111111111111111111111111]

Saturday 1/17/09
Weight: 156.4 lbs

Incline Bench Press: 2x4x120, 1x5x115
DB Bench Press: 1x8x50, 2x8x55, 1x6x60 (PR)
Seated Shoulder Press: 2x8x40, 1x7x40
Tricep Pushdowns: 1x8x50 (PR), 2x10x45 (PR)
Weighted Decline Situps (weights held behind head): 3x10x20

Decent workout, it's been cold out and my warmup sets didn't feel like enough on incline bench so it didn't go well. From now on I'll do a warmup run before my workouts so it doesn't happen again. The good thing was I wasn't tired out by the time I got to DB bench so I hit a PR there. Tricep pushdowns were surprisingly easy, I accidentally did 10 lbs more on my 1st set than I planned, bumped it down 5 lbs for the next 2 sets and I did those easily.

Misc related, I went to the mall for the 1st time in months and actually found a pair of jeans that fit me. They fit a 34" waist, but even though I have a 29" waist nothing else fits up my legs so I'm gonna have to use a belt. Later I went to GNC to pick up a pair of manual BF% calipers and measured my bf% around 6 times. My bf% ranges from 13.78% to 14.3%, which is a bit more than I thought but I'm happy I look as good as I do at around 14%.

[user787877877]

Nice PR's Dave. Looking sweet. I hate when I miscalculate weight, but sometimes you rep it out and are like WTF? when you really count it.

What jeans were they?lol Right now I have 1, yes 1 pair of jeans I can wear.haha. Squat butt and thighs FTL.

And how much were those calipers? 14% isnt bad, That's about what I am, but it seems you keep a pretty lean Midsection so i would continue slow bulking

[1111111111111111111111111111]

Nice PR's Dave. Looking sweet. I hate when I miscalculate weight, but sometimes you rep it out and are like WTF? when you really count it.

What jeans were they?lol Right now I have 1, yes 1 pair of jeans I can wear.haha. Squat butt and thighs FTL.

And how much were those calipers? 14% isnt bad, That's about what I am, but it seems you keep a pretty lean Midsection so i would continue slow bulking

Thanks Zak. They were Arizona jeans, size 34x29... wanted 34x28 but it's hard finding manlet jeans lol. I also bought a "loose" 30x30 pair which fit almost exactly the same. Before I started lifting I could fit into 26x28 lol.

I believe the calipers costed $18, only reason I am 14% bf with a 29" waist is b/c it's naturally small as fack. If I were down to 6-8% bf again I'd have a 23-24" waist again. And you're right, I have no intention to cut at 14% bf. You should get a pair though and take pics at 13%, 12%, etc until you're done cutting, that would be awesome!

[user787877877]

Thanks Zak. They were Arizona jeans, size 34x29... wanted 34x28 but it's hard finding manlet jeans lol. I also bought a "loose" 30x30 pair which fit almost exactly the same. Before I started lifting I could fit into 26x28 lol.

I believe the calipers costed $18, only reason I am 14% bf with a 29" waist is b/c it's naturally small as fack. If I were down to 6-8% bf again I'd have a 23-24" waist again. And you're right, I have no intention to cut at 14% bf. You should get a pair though and take pics at 13%, 12%, etc until you're done cutting, that would be awesome!
Hmm, the only pants I found that were comfortable were Free world Relaxed Jeans at Zumiez, Gaps were good, but I had 32 waist sizes like 2 months ago and now ever since squatting 3 days a week I can never wear those again.lol! Dude, shopping for manlet clothes is so hard, and I have a huge ass from the side for my short height and That means that all my shirts are like pulled out in jeans and it makes me look bulky and awkward, I hate it so much, yet a lot of girls say its nice..fukk. I actually look lean when I wear basketball shorts because they don't pull the shirt out as much as jeans do.

I might get a pair of calipers, it would be cool measuring at all those points...I will have to see, maybe I will get a pair in the next week.

[1111111111111111111111111111]

Hmm, the only pants I found that were comfortable were Free world Relaxed Jeans at Zumiez, Gaps were good, but I had 32 waist sizes like 2 months ago and now ever since squatting 3 days a week I can never wear those again.lol! Dude, shopping for manlet clothes is so hard, and I have a huge ass from the side for my short height and That means that all my shirts are like pulled out in jeans and it makes me look bulky and awkward, I hate it so much, yet a lot of girls say its nice..fukk. I actually look lean when I wear basketball shorts because they don't pull the shirt out as much as jeans do.

I might get a pair of calipers, it would be cool measuring at all those points...I will have to see, maybe I will get a pair in the next week.

Ha I know what you mean, even the clothing companies be hating on us manlets. I couldn't even move the zipper on the 32" ones I tried on today. All my 28" waist shorts fit fine still though except my ass sticks out too much. Oh yeah also picked up American Eagle sweatshirt and my size went from XS (last time I wore a shirt from there was months ago) to medium.

[user787877877]

Ha I know what you mean, even the clothing companies be hating on us manlets. I couldn't even move the zipper on the 32" ones I tried on today. All my 28" waist shorts fit fine still though except my ass sticks out too much. Oh yeah also picked up American Eagle sweatshirt and my size went from XS (last time I wore a shirt from there was months ago) to medium.
yeah breh **** is whack..


Im like a large now, I was a small over summer. I was like WTF? when I went school shopping fail bulk is fail.

[1111111111111111111111111111]

yeah breh **** is whack..


Im like a large now, I was a small over summer. I was like WTF? when I went school shopping fail bulk is fail.

That's what happens when you go from being skinny to swole, no fail there breh.

[user787877877]

That's what happens when you go from being skinny to swole, no fail there breh.

I feel like I said this a lot these past 2 days, but 55lbs in 8 months...yeah haha

[1111111111111111111111111111]

I feel like I said this a lot these past 2 days, but 55lbs in 8 months...yeah haha

And you're not a fat ass and your strength went through the roof. That's a damn good bulk to me.

[user787877877]

And you're not a fat ass and your strength went through the roof. That's a damn good bulk to me.

Meh not fat, chubby/husky. This cut should solve that. but thanks.

[sickonstorm]

):[Offline IM sent 1d and 3h ago] thanks to you I've been mod repped haha

[1111111111111111111111111111]

Monday 1/19/09
Weight: 156.4 lbs

ATG Squats: 1x5x230 (PR + 5), 1x2x230
Pullthroughs: 1x10x60, 2x10x70 (PR +10)
Bent-Over Barbell Rows: 1x5x150, 2x6x140, 1x6x145
Preacher Curls: 3x8x60 (slow)
Seated Calf Raises: 2x15x120, 1x15x110

Yesterday was my 1st day back at college and I didn't end up sleeping very well. I'm happy about my squat PR but I probably could've hit 5 reps on my 2nd set if I wasn't so tired. I was pretty burnt out on rows and calf raises too. Next time I'm benching and I really want to PR, I'm going to go to sleep by 11-11:30 from now on so I can get enough sleep with school.

[Delusional]

nice squats, great pr

[user787877877]

Score on the PR's!!

and yeah get some good sleep, you wouldn't believe how much it helps.

[1111111111111111111111111111]

nice squats, great pr

Thanks 0skr!


Score on the PR's!!

and yeah get some good sleep, you wouldn't believe how much it helps.

Thanks Zak!

I always get good sleep, I just couldn't last night b/c I had a difficult time adjusting again and ended up waking up early. I'm making it a priority to get at least 8 hours of sleep a night this semester, aiming for 8.5.

[user787877877]

Thanks 0skr!



Thanks Zak!

I always get good sleep, I just couldn't last night b/c I had a difficult time adjusting again and ended up waking up early. I'm making it a priority to get at least 8 hours of sleep a night this semester, aiming for 8.5.

yeah I know what you mean. The winter break fukked with my schedule too, waking up late and going to bed in the early morning, meh, w.e you will get re adjusted quickly, I did.

[1111111111111111111111111111]

Wednesday 1/21/09
Weight: 156.6 lbs

Bench Press: 3x5x140
DB Incline Bench: 3x8x50, 1x8x55
Standing Military Press: 3x8x80
DB Overhead Tricep Extension: 3x10x40
Weighted Decline Situps (weights held behind head): 2x10x20, 1x10x25 (PR)

OMGAWZ I PRed on situps, I'm so 'cited!! No but really, this workout kind of sucked. The only good thing about this workout was that I hit all my reps. My 1st set of 140 felt kind of hard, I barely got the 5th rep on the last 2 sets and there was no way I would've hit 145 4-5 times on my last set. I'm disappointed I'm already stalling on bench though, I think it's time to deload, any suggestions on what I should do?

[user787877877]

Don't worry about it. My bench sucks too and I stall every like 2 weeks.lmao. Whens the last time u took a week off? If it hast been over 6 weeks take a week off completely. Otherwise just lower the weight and add a few reps for like 2 weeks IMO.

[1111111111111111111111111111]

Don't worry about it. My bench sucks too and I stall every like 2 weeks.lmao. Whens the last time u took a week off? If it hast been over 6 weeks take a week off completely. Otherwise just lower the weight and add a few reps for like 2 weeks IMO.

Stalling every 2 weeks is way better than I've been doing the last few months. I believe I took a week off a month and a half ago, I'm not going to yet though because my squats and deadlifts aren't stalling yet and I don't feel burnt out at all. I managed to go to sleep early though last night and took a nap after class so I wasn't tired at all in the gym. I might go down to 135 and do sets of 8 or so, I have high muscle endurance so it shouldn't be bad.

[user787877877]

Stalling every 2 weeks is way better than I've been doing the last few months. I believe I took a week off a month and a half ago, I'm not going to yet though because my squats and deadlifts aren't stalling yet and I don't feel burnt out at all. I managed to go to sleep early though last night and took a nap after class so I wasn't tired at all in the gym. I might go down to 135 and do sets of 8 or so, I have high muscle endurance so it shouldn't be bad.
Well if other lifts don't stall you should be fine. sets of 135 x 8 sounds good, try that out for a while.

[EC_Muscle]

check out my journal im doing the same routine ;)

[1111111111111111111111111111]

check out my journal im doing the same routine ;)

Good ****!

subbed

[foxrider1]

bump. IA is ftw.

[1111111111111111111111111111]

Saturday 1/24/09
Weight: 156.0 lbs

Deadlift: 1x3x260, 1x4x250, 1x3 or 4x245 (either 4 or 3, I forgot to write this down)
Leg Press: 1x10x560 (PR + 20 lbs), 1x9x590(PR + 30 lbs - 1 rep)
Chinups: 1x6x20, 2x6x25, 1x5x25
Preacher Curls: 1x8x60, 2x8x65
Seated Calf Raises: 1x15x120, 2x15x130 (PR + 10 lbs)

My deadlift is officially going nowhere. It's just getting weaker and weaker since I ended my split. I was doing fcuking 4x270 like 1.5-2 months ago and it has been going down more since this routine, I don't get it. I suppose I'll deload and do 230 lbs next week or so. I was surprised at leg press, I did 20 lbs more than last week easily, added another 30 lbs for the last set and got 9 reps. It was easy, but I didn't get 10 because I wanted to tap the safety bar and missed it slightly, so I brought I kind of locked out, went down more and couldn't push up. If I tapped the safety right away, I would've had that rep easily. Chinups went better than last time, preacher curls went very well since I could do 65 lbs with full ROM and I added 10 lbs to calf raises easily. Overall, a ****ty workout because my most important lift sucked ass. :(

[user1258]

noooooo, yd u change ur username. i've always known u as favori

[Helacool3]

Saturday 1/24/09
Weight: 156.0 lbs

Deadlift: 1x3x260, 1x4x250, 1x3 or 4x245 (either 4 or 3, I forgot to write this down)
Leg Press: 1x10x560 (PR + 20 lbs), 1x9x590(PR + 30 lbs - 1 rep)
Chinups: 1x6x20, 2x6x25, 1x5x25
Preacher Curls: 1x8x60, 2x8x65
Seated Calf Raises: 1x15x120, 2x15x130 (PR + 10 lbs)

My deadlift is officially going nowhere. It's just getting weaker and weaker since I ended my split. I was doing fcuking 4x270 like 1.5-2 months ago and it has been going down more since this routine, I don't get it. I suppose I'll deload and do 230 lbs next week or so. I was surprised at leg press, I did 20 lbs more than last week easily, added another 30 lbs for the last set and got 9 reps. It was easy, but I didn't get 10 because I wanted to tap the safety bar and missed it slightly, so I brought I kind of locked out, went down more and couldn't push up. If I tapped the safety right away, I would've had that rep easily. Chinups went better than last time, preacher curls went very well since I could do 65 lbs with full ROM and I added 10 lbs to calf raises easily. Overall, a ****ty workout because my most important lift sucked ass. :(

just deload brah. and strong leg press for your weight;)

[1111111111111111111111111111]

noooooo, yd u change ur username. i've always known u as favori

Favori was getting boring, I'll change it back one of these days. >=[ is pretty bad ass, sorry if I made you cry breh.


just deload brah. and strong leg press for your weight;)

Yeah that's what I'm going to do. Thanks though breh, I don't even know what a good leg press is, I just put whatever I can on. I may go for 630 lbs (close to my current body weight) next week since today felt much easier than last week.

[user787877877]

IMO take a week off, But damn that is some serious weight on leg press!

[Helacool3]

Yeah that's what I'm going to do. Thanks though breh, I don't even know what a good leg press is, I just put whatever I can on. I may go for 630 lbs (close to my current body weight) next week since today felt much easier than last week.

lulz

[1111111111111111111111111111]

IMO take a week off, But damn that is some serious weight on leg press!

Mehh, it's a possibility. I'll keep lifting as long as I hit 1 good PR on at least 1 compound in the next 4 workouts. So far my deadlifts, bench and rows all got weaker, but my squats are going up a little bit. You're right though, I may need a week off earlier than I thought so thanks Zak.

[foxrider1]

Mehh, it's a possibility. I'll keep lifting as long as I hit 1 good PR on at least 1 compound in the next 4 workouts. So far my deadlifts, bench and rows all got weaker, but my squats are going up a little bit. You're right though, I may need a week off earlier than I thought so thanks Zak.

whats ur diet like bro

[1111111111111111111111111111]

whats ur diet like bro

I'm getting about 2 grams/lb of protein right now, I eat steak about 3-4 days a week and eat chicken daily. Also I drink 3/4 of a gallon of milk, peanut butter, eggs, etc. I'm doing a slow clean bulk aiming for 2 lbs a month which is going well and getting enough carbs. I'm switching to 1% milk from skim though for some more fat calories. All this is split up into 6-7 meals per day. My diet is solid IMO but I once I start PRing on big lifts I stall out pretty quickly, can't figure out why.

[user787877877]

Mehh, it's a possibility. I'll keep lifting as long as I hit 1 good PR on at least 1 compound in the next 4 workouts. So far my deadlifts, bench and rows all got weaker, but my squats are going up a little bit. You're right though, I may need a week off earlier than I thought so thanks Zak.
Yeah that is how I felt before I took a week of a like 2 months ago. Best I dea I made at the tiem and afterward I wondered why I didn't take a week off earlier.


I'm getting about 2 grams/lb of protein right now, I eat steak about 3-4 days a week and eat chicken daily. Also I drink 3/4 of a gallon of milk, peanut butter, eggs, etc. I'm doing a slow clean bulk aiming for 2 lbs a month which is going well and getting enough carbs. I'm switching to 1% milk from skim though for some more fat calories. All this is split up into 6-7 meals per day. My diet is solid IMO but I once I start PRing on big lifts I stall out pretty quickly, can't figure out why.
IMO the protein could be dropped to 1-1.25g/lb and carbs and fat could be upped. Excess protein is just going to be converted into glycogen or pooped out anyway, why waste cash and get it in the form of carbs?

[*DH*]

I'm getting about 2 grams/lb of protein right now, I eat steak about 3-4 days a week and eat chicken daily. Also I drink 3/4 of a gallon of milk, peanut butter, eggs, etc. I'm doing a slow clean bulk aiming for 2 lbs a month which is going well and getting enough carbs. I'm switching to 1% milk from skim though for some more fat calories. All this is split up into 6-7 meals per day. My diet is solid IMO but I once I start PRing on big lifts I stall out pretty quickly, can't figure out why.

You do carb cutoffs, brah?

Sounds similar to the DC diet.

[1111111111111111111111111111]

Yeah that is how I felt before I took a week of a like 2 months ago. Best I dea I made at the tiem and afterward I wondered why I didn't take a week off earlier.


IMO the protein could be dropped to 1-1.25g/lb and carbs and fat could be upped. Excess protein is just going to be converted into glycogen or pooped out anyway, why waste cash and get it in the form of carbs?

I'm getting plenty of carbs, I was getting too much before and just getting fat. High protein is not a bad thing either. I have as much energy as when I was on higher carbs and not so little carbs that it feels like I'm cutting. Like usual, I'll use IA.com threads as a rebuttal since he knows a ****load more than me lol.

http://www.ironaddicts.com/forums/showthread.php?t=17813
http://www.ironaddicts.com/forums/showthread.php?t=6004


You do carb cutoffs, brah?

Sounds similar to the DC diet.

I'm getting about 270 grams of carbs per day, I was getting more like tree fiddy before and gained a few inches on my waist as a result. I don't really know what would be considered a cutoff though.


Anyway, my log for today will be posted in about 5 minutes.

[1111111111111111111111111111]

Monday 1/26/09
Weight: 156.4 lbs

Incline Bench Press: 1x5x120, 1x4x120, 1x5x115
DB Bench Press: 4x8x55
Seated Shoulder Press: 1x8x40, 2x7x40
Tricep Pushdowns: 3x10x45
Weighted Decline Situps (weights held behind head): 3x10x20

Again went nowhere this workout. I thought about what you said clownbaby about taking a week off and I'm going to do just that. I'm either going to lift again next Tuesday or Wednesday. Even though my lifts are literally going nowhere, I need to be more patient about ****, so I'm deloading on all my lifts next week so I can see some decent progress again. I'm planning on squatting 210, benching 130, and deadlifting 240 for reps when I come back, nice and light so progression will be easy.

[Delusional]

gl with the deload. There's another article on IA about just going light for 2 weeks as a deload you might also want to read it before making your choice.

[1111111111111111111111111111]

gl with the deload. There's another article on IA about just going light for 2 weeks as a deload you might also want to read it before making your choice.

I'm going to go look for it nao, thanks a lot 0skr! Right now my plan is to deload for 2 weeks anyway + take a week off just to be safe, so I'll see how that goes.

[Delusional]

I'm going to go look for it nao, thanks a lot 0skr! Right now my plan is to deload for 2 weeks anyway + take a week off just to be safe, so I'll see how that goes.

The article is probably just about deloading, I can't recall it completely.


You should try both at one point anyways, some people respond great to 1 week no lifting deloads they break PR's when they come and everything. While others don't. Just look for what works for your body

[1111111111111111111111111111]

The article is probably just about deloading, I can't recall it completely.


You should try both at one point anyways, some people respond great to 1 week no lifting deloads they break PR's when they come and everything. While others don't. Just look for what works for your body

What I'm reading so far on IA is exactly that, some people respond to a deload better than they do to a week off and visa versa. The reason I decided to take a week off though was because I already did a deload on deadlifts and went absolutely nowhere. I've had mixed results with a week off, so what I might do is look at previous logs to see if I got any strong or weaker after a week off. I haven't made a final decision yet so I'm just going to read up more and look at my old logs to figure out what I should do.


Edit: Ok as of right now I'm probably going to take Wednesday off and test 1 rep maxes on Saturday and Monday to use as a deload. If I ultimately decide to do this, I'll do squats/rows on Saturday and deadlift/bench on Monday. Should be interesting because I've never tested a 1-rep max before.

[user787877877]

IMO dont max... just take 1 week off and then come back to tear up the weights. It will do you good. and 270g is a good number, i thought you were taking much less.

[1111111111111111111111111111]

IMO dont max... just take 1 week off and then come back to tear up the weights. It will do you good. and 270g is a good number, i thought you were taking much less.

IA tells his new trainees to do 1 rep maxes as a deload and he recommends it for most people as long as it works. From looking at my old ****, I got significantly weaker after taking a week off and I had a hard time catching back up every time. Deloading usually works alright for me, but I want to try a 1 rep max deload to see if I respond well to it. IA only says to test maxes 2 days out of the week too, so that means I can take Wednesday off and I'll be taking a total of 5 days off anyway.

[user787877877]

IA tells his new trainees to do 1 rep maxes as a deload and he recommends it for most people as long as it works. From looking at my old ****, I got significantly weaker after taking a week off and I had a hard time catching back up every time. Deloading usually works alright for me, but I want to try a 1 rep max deload to see if I respond well to it. IA only says to test maxes 2 days out of the week too, so that means I can take Wednesday off and I'll be taking a total of 5 days off anyway.
Alright, seeing as you have tried the normal deload before this may be a good experience Try it out and let us know how things go!

[1111111111111111111111111111]

Alright, seeing as you have tried the normal deload before this may be a good experience Try it out and let us know how things go!

Thanks breh, I'll let you know how it goes.

[*DH*]

I'm getting about 270 grams of carbs per day, I was getting more like tree fiddy before and gained a few inches on my waist as a result. I don't really know what would be considered a cutoff though.




Cutoffs are when you stop eating carbs at a certain time during the day. For instance, I try to cut off carbs completely at 7 PM, which is about 5-6 hours before I sleep. Usually, people cut off carbs around the time activity level decreases during the day. Helps a lot by preventing fat gains. I suggest you try it, my brotha from anotha mutha ****a.

[Delusional]

Cutoffs are when you stop eating carbs at a certain time during the day. For instance, I try to cut off carbs completely at 7 PM, which is about 5-6 hours before I sleep. Usually, people cut off carbs around the time activity level decreases during the day. Helps a lot by preventing fat gains. I suggest you try it, my brotha from anotha mutha ****a.

yesss

http://www.ironaddicts.com/forums/showthread.php?t=10313


sooner or later I will try this

[*DH*]

yesss

http://www.ironaddicts.com/forums/showthread.php?t=10313


sooner or later I will try this

Hell yeah.

Doggcrapp and IA give some of the best advices out there. I follow their methods, and only their methods.

[1111111111111111111111111111]

Cutoffs are when you stop eating carbs at a certain time during the day. For instance, I try to cut off carbs completely at 7 PM, which is about 5-6 hours before I sleep. Usually, people cut off carbs around the time activity level decreases during the day. Helps a lot by preventing fat gains. I suggest you try it, my brotha from anotha mutha ****a.

I might do this if I can figure out how to manipulate my diet. Aside from 2 slices of bread and some milk, I don't get any carbs at night so I'll see about trying this out. Thanks a lot breh!

[rdrb]

Who is this >=] guy? Did favori get perma-banned and have to make another account or something?

[Delusional]

Who is this >=] guy? Did favori get perma-banned and have to make another account or something?

Nah, he just changed his name.

[favori12]

Favori requested that I update his log for him and being the awesome person I am, I consented. He is quite confused as to what happened to >=[ but whatever. Btw this was his 1st max day evar so it went fairly well for the gui. He did 7 warmup sets for each lift.

Monday 1/31/09
Weight: 157.2 lbs

Squats: 1x1x255 (didn't count b/c spotter helped him up when he was already 1/2 way up), 1x1x255 (did it all by himself)
Deadlift: 1x1x285, 1x1x290

Squats were a little lower than he would've liked but deadlifts went much better, especially considering he has had a hard time doing 4x255 lately. I feel he could've hit 260-265 on squats if he did it for his 1st set w/o help and 295 on deadlift if he didn't already do 285 and 290. He's maxing on bench and military press on Monday, big boi favori wants to bench at least 160 cause he so very strong.

[user787877877]

Favori is doing a great job! Nice maxes and busting out another 255 squat after he did one with assistance makes me think he coulda done like 270

[favori12]

Favori is doing a great job! Nice maxes and busting out another 255 squat after he did one with assistance makes me think he coulda done like 270

Yeah possibly breh, he wasn't exactly sure how much more weight he should've added to the bar considering he's never maxed before + he only went a little below parallel (not ATG) just to be safe. He just stopped each lift when he felt satisfied and he didn't fail once.

[user787877877]

Yeah possibly breh, he wasn't exactly sure how much more weight he should've added to the bar considering he's never maxed before + he only went a little below parallel (not ATG) just to be safe. He just stopped each lift when he felt satisfied and he didn't fail once.
Sounds like he had a good plan. Keep up the strength, Destroy the next maxes monday, and get started lifting again!

[rdrb]

Sounds like he had a good plan. Keep up the strength, Destroy the next maxes monday, and get started lifting again!








*this message was intended for >=[

[Delusional]

tell favori he had an awesome workout.

[favori12]

tell favori he had an awesome workout.

Favori says thanks breh.



Favori is such a pain in the ass. He pretty much threatened to rape me if I didn't update his log for him so here I am once again. Anyway here it is...

Monday 2/2/09
Weight: 155.6 lbs

Bench Press: 1x0x165 (phail), 1x1x160
Military Press: DNF warmups, too tired

Favori was happy about his bench press. He got 165 lbs a 1/3 up but couldn't push it up w/o spotter halp, so he tried 160 lbs and got it fairly easily. If he used his microplates, he felt he could've hit 162-163 lbs. However, he did not finish his warmup on military press, as he could barely even unrack 100 lbs on his last warmup set, let alone push it up at all (he has done 6x100 before btw). After 2 days of maxing, he concludes that maxes are easy but wear you out quickly. Overall he pretty happy with maxes.

[Delusional]

Is favori near you?

Ask him if he has tried madcows 5x5 before and, if he has, how does he compare it to this routine.

was the bench a pr for him?

[favori12]

Is favori near you?

Ask him if he has tried madcows 5x5 before and, if he has, how does he compare it to this routine.

was the bench a pr for him?

He's actually sitting on my lap....

He says 5x5 was his 2nd routine (1st was Rippetoe, 4-day split was 3rd) and he thinks he is making gains at the same rate on SPBR as on 5x5. He thinks SPBR is less boring though. He has never maxed before so this is a PR, he has done 5x145 a little while ago but he is definitely slow twitch dominant and that's why he can only do 15 lbs moar on a max.

[readyforthepain]

good luck with everything

[user787877877]

damn man too bad on the 165, but hey 160 going up easy is great. that means 165 in like a week or 2. MP are such a ghey lift. Sometimes u own them and sometimes they suck. Just gotta keep going with it. You start the new routine Wednesday right? Get ready to DESTROY those weights!

[favori12]

good luck with everything

Favori says thanks breh.


damn man too bad on the 165, but hey 160 going up easy is great. that means 165 in like a week or 2. MP are such a ghey lift. Sometimes u own them and sometimes they suck. Just gotta keep going with it. You start the new routine Wednesday right? Get ready to DESTROY those weights!

Naw this is just a deload on SPBR, Favori be doing this once a month until he stops progressing. He's not disappointed in the bench at all, he took into consideration that he is very slow twitch dominant and it's unlikely he will hit any of his estimated maxes. He would even be satisfied with 155 but he got 160 and he's very glad that you told him to start with 165 instead of 160. If he would've started with 160 for his 1st max and missed 165 on the 2nd, he would've been wondering for the next month if he should've done 165 first.

[*DH*]

Ask Favori if he remembers the advice I gave him about the diet.

If he says yes, then tell him to read this:

http://www.ironaddicts.com/forums/showpost.php?p=123242&postcount=12

Explains it much better than I did. Long read, but definitely worth it.

[favori12]

Ask Favori if he remembers the advice I gave him about the diet.

If he says yes, then tell him to read this:

http://www.ironaddicts.com/forums/showpost.php?p=123242&postcount=12

Explains it much better than I did. Long read, but definitely worth it.

Favori was like "oh **** son almost forgot about carb cycling, gotta get on that like nao". He plans on reading this article tomorrow as he is about to go night night. He reads lots of long articles that give good advice so no doubt he will read this tomorrow!

[user787877877]

Naw this is just a deload on SPBR, Favori be doing this once a month until he stops progressing. He's not disappointed in the bench at all, he took into consideration that he is very slow twitch dominant and it's unlikely he will hit any of his estimated maxes. He would even be satisfied with 155 but he got 160 and he's very glad that you told him to start with 165 instead of 160. If he would've started with 160 for his 1st max and missed 165 on the 2nd, he would've been wondering for the next month if he should've done 165 first.
Oh okay breh. Dont be ashamed if you don't get the heavier weight. Be ashamed if you don't try it.

[favori12]

Wednesday 2/4/09
Weight: 158.0 lbs

Deadlift: 1x5x260 (PR + 1 rep w/ 260), 1x4x260
Leg Press: 1x10x590 (PR + 1 rep), 1x10x630 (7 plates per side) (PR + 40 lbs)
Chinups: 3x6x20, 1x5x20
Preacher Curls: 2x8x65, 1x6.5x65
Seated Calf Raises: 3x15x130

Brb, getting stronger and swoler... says Favori. He gained .6" on his arms, .5" on his qwads, and .25" on his right calf (which is almost caught up with his left)... all from resting for 5 days. The average person gains in spurts, just like Favori + he has lots of stretch marks on his arms that suddenly appeared after they got bigger. He pretty happy about his deadlift and leg press, o he so very tired from taking off all those plates.

[user787877877]

HELL YEAHHHH DAVE!!! that is sick, that growth is INSANE and PR's all over the board. Get ready to annihilate the weights on this routine.

[rdrb]

Wow, tell favori he's growing well! And tell him good joB!

[favori12]

HELL YEAHHHH DAVE!!! that is sick, that growth is INSANE and PR's all over the board. Get ready to annihilate the weights on this routine.

He's feeling another month of straight PRs breh. Even though he didn't sleep well last night he still had a good day in the gym and is feeling much better. And what do you call that


Wow, tell favori he's growing well! And tell him good joB!

Favori, as always, appreciates your thanks very much.




Also he very 'xcited because he realized a little while ago that his calves have that teardrop shape that they only had when pumped. Nao he has it unpumped :D. Calf raises have helped his calves (especially the right one) grow a lot in the last couple months.

http://farm4.static.flickr.com/3535/3254834362_1573c3c179_o.png

[user787877877]

Nice calves. Mine didnt grow until I started ASPBR

higher reps and frequency FTW! now that im on 5 x 5 they shrank :(

[favori12]

Nice calves. Mine didnt grow until I started ASPBR

higher reps and frequency FTW! now that im on 5 x 5 they shrank :(

Exactly breh, he can still increase the weight easily doing 3x15 and his calves never grew until he started doing them. I suppose they'll get bigger quickly once you start doing calf raises again, muscle memory ftw.

[vincelombard]

nice calf bbraHHHHHHHHHHHHHHHHHH!

[favori12]

nice calf bbraHHHHHHHHHHHHHHHHHH!

He says thanks a lot but he's going to report and neg you for being a brah.

jk :D

[Delusional]

Tell favori this: nice deads, when do you get unbanned?


Nice calves. Mine didnt grow until I started ASPBR

higher reps and frequency FTW! now that im on 5 x 5 they shrank :(

Mine grew 1 inch on rippetoes :D, guess they respond well to atg squats?

[user787877877]

Exactly breh, he can still increase the weight easily doing 3x15 and his calves never grew until he started doing them. I suppose they'll get bigger quickly once you start doing calf raises again, muscle memory ftw.
Lets hope so!




Mine grew 1 inch on rippetoes :D, guess they respond well to atg squats?

Damn, lol maybe. Mine need high reps/frequency.

[1111111111111111111111111111]

Tell favori this: nice deads, when do you get unbanned?


Favori just realized he got unbanned...

wait wut?



Mine grew 1 inch on rippetoes :D, guess they respond well to atg squats?

I don't even feel my calves doing much squatting ATG, but 1" increase on calves just from squatting is awesome!


Strong avi btw Zak!

[1111111111111111111111111111]

Saturday 2/7/09
Weight: 156.6 lbs

Incline Bench Press: 1x5x115, 1x5x125 (PR + 5 lbs), 1x5x130 (PR + 5 lbs, 10 lbs total today!)
DB Bench Press: 1x8x55, 1x7x55, 2x8x50
Standing Military Press: 3x8x80, 1x6x80
Tricep Pushdowns: 3x10x45
Weighted Decline Situps (weights held behind head): 3x10x20

I'll say it again and again, that short rest/deload helped so much! I didn't think I was going to hit anymore than 120 lbs today on incline but 115 was easy as ****. I was confident about 125 lbs, and since that was moderately easy I tried 130 lbs. I barely pushed through the last rep and initially was a little stuck on the bottom portion (chest portion) of the lift. I have never been able to push through the bottom portion of a rep like that on bench since my shoulders are stronger than my chest, so I'm very glad I did. I was pretty damn tired by the time I got to everything else, but I could care less because I hit a 10 lb PR on my main lift!

[Delusional]

Nice PR and workout

hopefully my deload works out good like yours

[1111111111111111111111111111]

Nice PR and workout

hopefully my deload works out good like yours

Keep us updated on it, it worked for me so much better than just taking a week off or dropping the poundage on my lifts for a week or 2. Of course everyone reacts different, but I think everyone should try this. IA recommends his trainees to deload like this once a month and that way you can also see how much your maxes improve each month.

[1111111111111111111111111111]

Wednesday 2/9/09
Weight: 154.8 lbs

ATG Squats: 1x3x230, 1x5x215
Pullthroughs: 1x10x60, 2x10x70
Bent-Over Barbell Rows: 2x6x145, 2x6x140
Preacher Curls: 1x8x65, 1x7x70 (PR+5 - 1 rep), 1x8x65
Seated Calf Raises: 3x15x130

So once again my squats are going down, no surprise there. No matter what I do these NEVER go up, they've gone up a whopping 10 lbs in the last 6 MONTHS! Fk ATG, I'm going to go parallel again because ATG isn't doing **** for me. Barbell rows went down about 10-15 lbs too.... and I was confident I was going to hit big PRs today. This combined with 135-155 lb "bench n curl" high school kids that can bench much more than me talking **** on me behind my back toward the end of the workout (I'm 75% sure) made it suck even more. This really sucks. :(

[user787877877]

Dude give it another week before strength comes back. IIRC when I came back strength was same or slightly lower, but in a week the PR's were INSANE. obviously the deload worked for you with those amazing measurements increases, I bet it was all mental. Put on that Ipod and Don't pay attention to those gay kids.
For the squats. Read this article on Box squats by IA..may help you ALOT:

http://www.ironaddicts.com/forums/showthread.php?t=3395

[1111111111111111111111111111]

Dude give it another week before strength comes back. IIRC when I came back strength was same or slightly lower, but in a week the PR's were INSANE. obviously the deload worked for you with those amazing measurements increases, I bet it was all mental. Put on that Ipod and Don't pay attention to those gay kids.
For the squats. Read this article on Box squats by IA..may help you ALOT:

http://www.ironaddicts.com/forums/showthread.php?t=3395

I sure hope so, but still.. other than calves I don't look any different and I still think I may be measuring arms wrong because they look like garbage. I just can't stand **** talkers though, especially since I'm extremely self conscious. I almost stabbed the **** out of this one kid in high school for never shutting his mouth and got into fights in middle school quite a bit because of **** talkers. Like this will be on my mind for at least a week. I should start bringing my iPod though, I imagine it would help me a lot.

I'm going back to my apartment at college in a few minutes (I'm home now), so I'll be on AIM when I get back breh. Thanks for the help once again Zak!

[GetBigyo]

I sure hope so, but still.. other than calves I don't look any different and I still think I may be measuring arms wrong because they look like garbage. I just can't stand **** talkers though, especially since I'm extremely self conscious. I almost stabbed the **** out of this one kid in high school for never shutting his mouth and got into fights in middle school quite a bit because of **** talkers. Like this will be on my mind for at least a week. I should start bringing my iPod though, I imagine it would help me a lot.

I'm going back to my apartment at college in a few minutes (I'm home now), so I'll be on AIM when I get back breh. Thanks for the help once again Zak!

read this man. dont worry just keep focusing on getting stronger and as long as your eating clean and alot the size will come. be patient.

http://www.ironaddicts.com/forums/showthread.php?t=5028

[user787877877]

Dude, just pretend like they are the scum of the earth, that's what I have been doing lately. They don't know the time and effort you put into this lifestyle and could never be as determined as you are. You are going to do amazing man, and your progress is already insane! Keep it up!

and the Ipod helps alot.

[1111111111111111111111111111]

read this man. dont worry just keep focusing on getting stronger and as long as your eating clean and alot the size will come. be patient.

http://www.ironaddicts.com/forums/showthread.php?t=5028

Thanks for the link, I've read this quite a few times but it certainly doesn't hurt to read it again. He has a couple other articles just like this about neural gains that are very good as well. I am pretty patient but still 10 lbs on squats in 6 months is pretty damn unacceptable as a beginner.


Dude, just pretend like they are the scum of the earth, that's what I have been doing lately. They don't know the time and effort you put into this lifestyle and could never be as determined as you are. You are going to do amazing man, and your progress is already insane! Keep it up!

and the Ipod helps alot.

Thanks man, it just feels like I'm putting in 10x the effort and progressing only slightly faster and looking ****tier. I can think all I want about them but in the end they'll be walking around the gym with their heads up and I'll be walking with mine down.

[user787877877]

Thanks man, it just feels like I'm putting in 10x the effort and progressing only slightly faster and looking ****tier. I can think all I want about them but in the end they'll be walking around the gym with their heads up and I'll be walking with mine down.

I think I have a good amount of dedication and people in school make fun of me and call me a loser with no life..okay? no what I say? that is a reason to lift harder and be more determined. I walk with my head down too and hate every aspect of myself, but I stay confident in the gym, just what you gotta do.

[Delusional]

Thanks for the link, I've read this quite a few times but it certainly doesn't hurt to read it again. He has a couple other articles just like this about neural gains that are very good as well. I am pretty patient but still 10 lbs on squats in 6 months is pretty damn unacceptable as a beginner.



Thanks man, it just feels like I'm putting in 10x the effort and progressing only slightly faster and looking ****tier. I can think all I want about them but in the end they'll be walking around the gym with their heads up and I'll be walking with mine down.

I've read posts about your diet from you and it sounds pretty good. Though you should still try logging it once every week or so.


And do you think that those bench n curls guys have any practical strength? Tell me, what is more applicable IRL a 230 x 3 atg squat or a >200lbs bench? Even if it's over 200 the squat is much better.

And, ripped myspace kids walk with their heads up. If you're walking with yours down at least your not acting like you own the gym. Those bench n curl guys are usually the type that quit training, so who will be better off in the long run.

Try squatting parallel, it'll help you break through PR's.

[1111111111111111111111111111]

Wednesday 2/11/09
Weight: 158.2 lbs

Bench Press: 2x5x140, 1x3x140
DB Incline Bench: 2x8x50, 1x8x55, 1x7x55
DB Seated Shoulder Press: 2x8x40, 1x7x40
DB Overhead Tricep Extension: 2x10x40, 1x10x45 (PR+5 lbs)
Weighted Decline Situps (weights held behind head): 3x10x20,

Bench sucked, DB incline was average, my form f'ed up on shoulder presses before I could try an 8th rep for my last set. Overall yet another ****ty workout, didn't get any stronger except on a ****ty isolation exercise.

Edit: brb responding to the 2 posts above this one... I didn't even see them until just now

[1111111111111111111111111111]

I think I have a good amount of dedication and people in school make fun of me and call me a loser with no life..okay? no what I say? that is a reason to lift harder and be more determined. I walk with my head down too and hate every aspect of myself, but I stay confident in the gym, just what you gotta do.

People suck. It doesn't take anything to stop me from being motivated though, that's for sure.


I've read posts about your diet from you and it sounds pretty good. Though you should still try logging it once every week or so.


And do you think that those bench n curls guys have any practical strength? Tell me, what is more applicable IRL a 230 x 3 atg squat or a >200lbs bench? Even if it's over 200 the squat is much better.

And, ripped myspace kids walk with their heads up. If you're walking with yours down at least your not acting like you own the gym. Those bench n curl guys are usually the type that quit training, so who will be better off in the long run.

Try squatting parallel, it'll help you break through PR's.

I guess you're right about the bench and curl guise, that actually made me feel a little better lol so thanks a lot. I think I'll go parallel for now even though it makes my knees hurt... I just want to progress and unfortunately ATG just isn't doing it for me + I made my biggest gains going parallel.

As for my diet, I counted my macros the other day. I ate 3184 cals & my P/C/F ratio is 41/28/31, so 326 g protein, 221 g carbs, and 111 g fat. I know this works for me because I have just as much energy in the gym as I did when eating 300-350 grams of carbs and it's helped me grow a lot while keeping the #s on the scale low. Logging it won't change much since I eat the same set of meals everyday except for an occasional change in dinner.

[user787877877]

you got a PR and that's all that matters,. keep it up and you will progress fine.

[Saint_James]

As for my diet, I counted my macros the other day. I ate 3184 cals & my P/C/F ratio is 41/28/31, so 326 g protein, 221 g carbs, and 111 g fat. I know this works for me because I have just as much energy in the gym as I did when eating 300-350 grams of carbs and it's helped me grow a lot while keeping the #s on the scale low. Logging it won't change much since I eat the same set of meals everyday except for an occasional change in dinner.

What is your preworkout meal?

that could be the problem.

[1111111111111111111111111111]

Saturday 2/14/09
Weight: 157.4 lbs

Deadlift: 1x3x260, 1x3x245

Just couldn't see myself finishing this workout. I feel like garbage and have been having a hard time eating all day. I don't think I'll be able to eat much more without throwing up.

[1111111111111111111111111111]

What is your preworkout meal?

that could be the problem.

18 oz 1% milk + scoop of whey + 2 apples.

[user787877877]

Sorry about the crappy workout, what happened that may have made you feel like that?


18 oz 1% milk + scoop of whey + 2 apples.

dude, add some different type of carbs, like WW bread, oats, rice, potatoes, sweet potatoes, when I switched from fruit/lactose pre workout to that I got so much more energy...but learn what u respond to best.

I respond to oats/cereals/potatoes the best.

[1111111111111111111111111111]

Sorry about the crappy workout, what happened that may have made you feel like that?



dude, add some different type of carbs, like WW bread, oats, rice, potatoes, sweet potatoes, when I switched from fruit/lactose pre workout to that I got so much more energy...but learn what u respond to best.

I respond to oats/cereals/potatoes the best.

I eat like 1/2 a loaf of WW bread a day lol. Ate some potatoes yesterday though and used to eat oats but eventually I ended up throwing up every time I ate them. I'll start eating more rice though, that sounds good.

As for the workout, idk. I feel very lethargic today and have been having a hard time eating. I could tell before I got to the gym that it wasn't going to be a good day and felt like I couldn't lift half of what I normally can if I continued.

[user787877877]

I eat like 1/2 a loaf of WW bread a day lol. Ate some potatoes yesterday though and used to eat oats but eventually I ended up throwing up every time I ate them. I'll start eating more rice though, that sounds good.

As for the workout, idk. I feel very lethargic today and have been having a hard time eating. I could tell before I got to the gym that it wasn't going to be a good day and felt like I couldn't lift half of what I normally can if I continued.
Oh damn that's a lotta bread, well try some different sources pre workout. Could make a huge difference.

and meh, sleep and then kill it next time.

[1111111111111111111111111111]

Oh damn that's a lotta bread, well try some different sources pre workout. Could make a huge difference.

and meh, sleep and then kill it next time.

Will do.

Do you think I should completely redo this workout on Monday, including deadlifts?

[user787877877]

Will do.

Do you think I should completely redo this workout on Monday, including deadlifts?

yes, that was like no volume what so ever. basically all neural IMO...go redo it.

[1111111111111111111111111111]

yes, that was like no volume what so ever. basically all neural IMO...go redo it.

Awesome!

I really want this deadlift to start going up and it just wasn't happening today.

[R3VOLUTION]

yes, that was like no volume what so ever. basically all neural IMO...go redo it.
if it was all neural hell get cns burnout horrible advice.

[user787877877]

if it was all neural hell get cns burnout horrible advice.

He did 2 sets....

[1111111111111111111111111111]

Monday 2/16/09
Weight: 159.2 lbs

Incline Bench Press: 1x5x125, 1x3x130, 1x5x125
DB Bench Press: 2x8x50, 1x8x55, 1x8x60 (PR + 2 reps)
Seated Shoulder Press: 3x8x40
Tricep Pushdowns: 1x10x50 (PR + 5 lbs), 2x10x55 (PR + 5 lbs)
Weighted Decline Situps (weights held behind head): 3x10x20

Decent workout, especially considering I could barely shovel food down my mouth for the last couple of days. Why didn't I redo deadlift day.... b/c the folks @ IA said not to :D. Didn't realize I hit a 2 rep PR on DB bench until just now too lol. I probably would've hit 4-5 reps on my 2nd set of incline bench if the bar didn't roll down my chest a little on my 1st rep :/, no big deal though. I finally hit 40 lbs for 8 reps on all 3 sets of shoulder presses so I'm happy about that. Realized last time I did tricep pushdowns that the reason I couldn't increase the weight was because one of the rectangular plates was broken and it was adding extra resistance when I tried to do 50 lbs. I did 50 lbs with ease though on an identical machine and even did 55 lbs for the last 2 sets, which I couldn't see myself doing a couple week ago, especially since 45 felt a little heavy then.

[user787877877]

first off. GOOD FUKING JOB MAN!!! :D

great workout, I want more of these Dave!

and second, listen to the guys at IA over me, they have waayyyyy more experience and knowledge.

[1111111111111111111111111111]

first off. GOOD FUKING JOB MAN!!! :D

great workout, I want more of these Dave!

and second, listen to the guys at IA over me, they have waayyyyy more experience and knowledge.

Of course, why do you think I asked? :D We can give each other all the small bits of advice we want but in the end it's mostly just **** we read, they speak from years of experience and research so it's always a good place to turn to.

I think this is a good improvement from the last incline bench workout because even though I didn't hit any PRs on incline, I plowed through my dumbbell work and hit a couple PRs there. That's what I like about this routine, if my first compound doesn't go well, I almost always make up for it on my 2nd compound.

And what do you mean you want more of these???? You're making about the same progress cutting as I am bulking and 3x the progress when you are bulking, I would kill for your gains!

[R3VOLUTION]

means he wants you to have moare

[1111111111111111111111111111]

Wednesday 2/18/09
Weight: 157.2 lbs

Squats: 1x4x235, 1x1x220 (burnt the fk out)
Pullthroughs: 1x10x70, 2x10x60
Bent-Over Barbell Rows: 1x6x140, 1x6x145, 1x6x155, 1x6x165 (PR + 10 lbs)
Preacher Curls: 3x8x65
Seated Calf Raises: 1x15x130, 2x15x140 (PR + 10 lbs)

Had a bad & stressful day so the gym wasn't on my mind at all... affected squats badly which btw I switched to parallel because I need to get these increasing. My dad said it looked like I was going ATG but it felt like parallel to me, I guess I was below. By the time I got to rows they felt easy, easy to the point where I hit a 10 lb PR easily and I felt like I could've hit another 10 lb PR if I tried!!! Calf raises went great too. I'm very happy with the way this workout ended.

[user787877877]

great day today man. 2 10lb PR's is great!

Parallel is when the hips parallel to the knee line, so ask you dad to watch for that and see where you go.

[Delusional]

nice rows

have you done glute/ham raises?

[R3VOLUTION]

gj ;)

[1111111111111111111111111111]

great day today man. 2 10lb PR's is great!

Parallel is when the hips parallel to the knee line, so ask you dad to watch for that and see where you go.

Thanks a lot man.

I showed him what parallel looks like, which was easy since we have big mirrors in the gym. I believe I did go below parallel, like the top half of my thighs touched my calves but not the bottom half like on ATG. I'm not used to parallel either, especially since parallel works hams a bit more than ATG.


nice rows

have you done glute/ham raises?

Thanks 0skr... pullthroughs are gay, I'd much rather do GHRs if there was a glute-ham bench in my gym, unfortunately there isn't.


gj ;)

Thanks TG.

[user787877877]

Thanks a lot man.

I showed him what parallel looks like, which was easy since we have big mirrors in the gym. I believe I did go below parallel, like the top half of my thighs touched my calves but not the bottom half like on ATG. I'm not used to parallel either, especially since parallel works hams a bit more than ATG.



Word, How far is your stance? you rockin shoes or shoeless?..what shoes if you are.

[1111111111111111111111111111]

Word, How far is your stance? you rockin shoes or shoeless?..what shoes if you are.

Feet are a little farther than shoulder width apart. I go shoes, running shoes (I know the worst but it's all I got). I feel much more comfortable with shoes though so I'm sticking with them.

[user787877877]

Feet are a little farther than shoulder width apart. I go shoes, running shoes (I know the worst but it's all I got). I feel much more comfortable with shoes though so I'm sticking with them.
stance sounds good. No converse or slip ons? could actually up your squat 5-10lbs.

[1111111111111111111111111111]

Saturday 2/21/09
Weight: 157.8 lbs

Bench Press: 1x5x135, 1x5x140, 1x4x135
DB Incline Bench: 4x8x50
DB Shoulder Press: 2x8x40, 1x8x45 (PR + 5 lbs per db)
DB Overhead Tricep Extension: 2x10x45, 1x9x45
Weighted Decline Situps (weights held behind head): 3x10x20

I don't really know what to think of this workout. I PRed on DB shoulder press by 5 lbs, but probably only because bench and db incline was ****. After almost 2 months on this routine, my flat bench went up a whopping 5 lbs and deadlifts went up 5 lbs, so I'm thinking of switching back to Rippetoe.

[ImBruno]

Saturday 2/21/09
Weight: 157.8 lbs

Bench Press: 1x5x135, 1x5x140, 1x4x135
DB Incline Bench: 4x8x50
DB Shoulder Press: 2x8x40, 1x8x45 (PR + 5 lbs per db)
DB Overhead Tricep Extension: 2x10x45, 1x9x45
Weighted Decline Situps (weights held behind head): 3x10x20

I don't really know what to think of this workout. I PRed on DB shoulder press by 5 lbs, but probably only because bench and db incline was ****. After almost 2 months on this routine, my flat bench went up a whopping 5 lbs and deadlifts went up 5 lbs, so I'm thinking of switching back to Rippetoe.

maybe try a more split routine? like mine:
http://forum.bodybuilding.com/showthread.php?t=114302551

I've been on and off this routine for a couple of years and well i am happy with my results, could be happier but yeah.

[R3VOLUTION]

get your tesosterone levels checked. someone with everything on point like this shouldnt be failing like this. supposedly IA knows whats good, so idk why youre still benching 140.

[user787877877]

Nice PR Dave, Keep it up. Your DB shoulder presses are as heavy as mine!


maybe try a more split routine? like mine:
http://forum.bodybuilding.com/showthread.php?t=114302551

I've been on and off this routine for a couple of years and well i am happy with my results, could be happier but yeah.
GTFO TROLL


get your tesosterone levels checked. someone with everything on point like this shouldnt be failing like this. supposedly IA knows whats good, so idk why youre still benching 140.
How about it takes time...he's hitting PR's Well. and Anyway he knows that he is more fast twitch dominant because of his history doing amazing in long distance running.

[R3VOLUTION]

dave has his **** on point. something is wrong for him. he has a good diet, is on a proven routine, and is still only pring once every 2 weeks on bull**** excerscises. i dont have my diet on point, barely eat, and i have low tesosterone and i m doing better than him. i mhis friend not his enemy guise.

[user787877877]

dave has his **** on point. something is wrong for him. he has a good diet, is on a proven routine, and is still only pring once every 2 weeks on bull**** excerscises. i dont have my diet on point, barely eat, and i have low tesosterone and i m doing better than him. i mhis friend not his enemy guise.

I've told him before that his mind may be the problem. I never made gains when I was a social reject and talked to NO ONE, I was so stressed mentally. I think that low test could be the problem, but we wouldn't know unless he went to a doctor and got blood work done. It's up to him.

[ImBruno]

Nice PR Dave, Keep it up. Your DB shoulder presses are as heavy as mine!


GTFO TROLL


How about it takes time...he's hitting PR's Well. and Anyway he knows that he is more fast twitch dominant because of his history doing amazing in long distance running.

not a troll you jack ass, a different Routine nearly always makes gains, change is good when working out.

[user787877877]

not a troll you jack ass, a different Routine nearly always makes gains, change is good when working out.

judging by your avi, number of posts, and jumping in saying he needs a new routine you sounded like a troll.

He Just did a deload and is starting up on SPBR

[ImBruno]

judging by your avi, number of posts, and jumping in saying he needs a new routine you sounded like a troll.

He Just did a deload and is starting up on SPBR

1) my avatar... is me being bored 30 lbs ago. my number of posts is me, joining only a few days ago, jumping in saying he needs a new routine is me having 3 years of experience with different routines.

[R3VOLUTION]

hes been doing spbr for 2 months.

[ImBruno]

hes been doing spbr for 2 months.

yeah i got that now. Wait is he starting up or hes been doing it for 2 months? going back through the pages, it looks like hes been doing chest, shoulder, tricep all in 1 day for since december. And when i say try a different routine, i mean it, because the routines i have used gave me much better gains than a routine like his, which i did a very similar one while playing football for my school. I wish i had old pictures to show the difference, but within 3 years, 70+ lbs gained with a decrease in body fat shows me that the routine works. I am also a very hard gainer, and i don't take any supplements but protein and eat pretty ****ty to be honest :o so favori, just a suggestion.

[ShayThor1989]

judging by your avi, number of posts, and jumping in saying he needs a new routine you sounded like a troll.

He Just did a deload and is starting up on SPBR

e-fight abrewing here

[user787877877]

Okay before we get of topic, which already started, lets wait for Dave.

[R3VOLUTION]

yeah i got that now. Wait is he starting up or hes been doing it for 2 months? going back through the pages, it looks like hes been doing chest, shoulder, tricep all in 1 day for since december. And when i say try a different routine, i mean it, because the routines i have used gave me much better gains than a routine like his, which i did a very similar one while playing football for my school. I wish i had old pictures to show the difference, but within 3 years, 70+ lbs gained with a decrease in body fat shows me that the routine works. I am also a very hard gainer, and i don't take any supplements but protein and eat pretty ****ty to be honest :o so favori, just a suggestion.
lol same here i dont use supps, and barely eat ****. but my doctor might prescribe tesosterone injections hahahas/

[ImBruno]

lol same here i dont use supps, and barely eat ****. but my doctor might prescribe tesosterone injections hahahas/

mmmm well, its true, i eat frozen food for a living, recently took on a habit of drinking smoothie king very often. Only thing saving me from not growing at all is my crazy energy and my insane craving to workout.

[R3VOLUTION]

lol that might be detrimental to your growth if you have so much energy and cant stop working out. but either way i eat at subway everyday and 2/3 days iget double meat sub. i also get a ****load of chipotle southwest sauce and redwine vinnigrates. imma start eating total for breakfast. that **** tastes exactly like cinnamon toast crunch, and its the ehalthiest food ive ever seen ;)

[ImBruno]

lol that might be detrimental to your growth if you have so much energy and cant stop working out. but either way i eat at subway everyday and 2/3 days iget double meat sub. i also get a ****load of chipotle southwest sauce and redwine vinnigrates. imma start eating total for breakfast. that **** tastes exactly like cinnamon toast crunch, and its the ehalthiest food ive ever seen ;)

mmm no no, it isn't, i only do five days a week, 2 hours at most. I am not saying i can't stop working out, i am saying i can't stop going on a regular schedule. thats more like it. I am very regular about working out.

[R3VOLUTION]

you very regukar with your bowels bro.

[Delusional]

Hey, it might be nutrition.

I'm not saying you don't eat enough or the right foods, but maybe you're not digesting it. Have you tried digestive enzymes? There is a thread on IA about that I'll look it up for you.

edit: http://www.ironaddicts.com/forums/showthread.php?t=15214

The post he talks about "You are what you assimilate" is further down the thread.

[1111111111111111111111111111]

Wow, I haven't looked ITT since I posted my last log lol.

I don't really have health insurance so seeing a doctor to get tests done and **** probably won't be a good idea.

As for my bench, my incline bench is only 10 lbs away from flat haha, it feels much better to me. I never feel comfortable doing flat bench. In the last month though, my incline bench increased 10 lbs, rows increased 10 lbs, and squats increased 10 lbs, which isn't too bad looking back imo.

I'm checking out that article 0skr, I think this could help me a lot!

[ImBruno]

Wow, I haven't looked ITT since I posted my last log lol.

I don't really have health insurance so seeing a doctor to get tests done and **** probably won't be a good idea.

As for my bench, my incline bench is only 10 lbs away from flat haha, it feels much better to me. I never feel comfortable doing flat bench. In the last month though, my incline bench increased 10 lbs, rows increased 10 lbs, and squats increased 10 lbs, which isn't too bad looking back imo.

I'm checking out that article 0skr, I think this could help me a lot!

hehe don't worry about the incline decline difference, it just shows the stronger parts of your shoulders. today i did the exact same weight on dumbbell flat and dumbbell incline despite 1 being the 2nd exercise and the former the 4th. Actually the difference between my 5 rep military press, bench, and incline bench is not much. flat bench 5 reps is 185 lbs, 5 reps incline is 165 lbs, and 5 reps military is 155 lbs.

[1111111111111111111111111111]

hehe don't worry about the incline decline difference, it just shows the stronger parts of your shoulders. today i did the exact same weight on dumbbell flat and dumbbell incline despite 1 being the 2nd exercise and the former the 4th. Actually the difference between my 5 rep military press, bench, and incline bench is not much. flat bench 5 reps is 185 lbs, 5 reps incline is 165 lbs, and 5 reps military is 155 lbs.

Ha my DB flat and incline are pretty much the same too, but you obviously have even stronger shoulders in comparison to your chest! Having a weak chest sucks so much breh.

[olibeast]

subbed, im on this routine aswell breh, lovin it :D

[R3VOLUTION]

lol my 5rm bench is hopefully 235 monday. incline im not sure, maybe 185, and military im going for 150 this week.

[ImBruno]

Ha my DB flat and incline are pretty much the same too, but you obviously have even stronger shoulders in comparison to your chest! Having a weak chest sucks so much breh.

yeah I don't know what is going on with my shoulders in comparison to my chest, actually my chest is behind every other part of my upper body really. In comparison to the weights i do for the other parts of my body, I should be benching a lot more (as i've seen from other guys around the gym) :o

But i'm thinking to bench more, i'd just need to stack on a lot of weight, which i am not necessarily willing to do, my friend just did and he, well is huge, but he just lost most of his definition.

[user787877877]

We are lifting the same workout today I believe...and So Is Wintermule. We cant disappoint each other!!!!

[R3VOLUTION]

yeah I don't know what is going on with my shoulders in comparison to my chest, actually my chest is behind every other part of my upper body really. In comparison to the weights i do for the other parts of my body, I should be benching a lot more (as i've seen from other guys around the gym) :o

But i'm thinking to bench more, i'd just need to stack on a lot of weight, which i am not necessarily willing to do, my friend just did and he, well is huge, but he just lost most of his definition.
why lift if your scared of weights?

[ImBruno]

why lift if your scared of weights?

you totally misunderstood me, I meant to stack on a lot of weight onto my body. As in gain weight, but the only way I can gain weight fast is get fatter, which I am not totally ready to do. I like being a slim guy.

[1111111111111111111111111111]

Monday 2/23/09
Weight: 161.2 lbs

Deadlift: 1x2x255, 1x1x240 (W T FUUUUUUUU!!!!!)
Leg Press: 1x10x540, 1x10x590
Chinups: 1x6x10, 3x6x12.5
Preacher Curls: 1x8x60, 1x7x65, 1x8x60
Seated Calf Raises: 1x15x145 (PR + 5 lbs), 1x15x155 (PR + 10 lbs), 1x15x175 (PR + 20 lbs) lul

Fk this ****, I'm going back to Rippetoe starting Wednesday.

Deadlift was plain ridiculous, it's just getting weaker and weaker AND FOOKING WEAKER! I could barely do 1/2 the weight I usually do on chinups so that sucked. Preacher curls were slightly less than usual and for some reason calf raises shot up like crazy out of nowhere, all sets were easy.

Good news though at least... saw a kid that I used to run XC with that I haven't seen since high school. Right when he saw me he was like "wow you got huge!! you used to be really small but you make me look small now" and he's a 6'4 basketball player lol. It's the 2nd compliment IRL I've received since I started lifting a year ago so that made me feel good. :o

[ImBruno]

Monday 2/23/09
Weight: 161.2 lbs

Deadlift: 1x2x255, 1x1x240 (W T FUUUUUUUU!!!!!)
Leg Press: 1x10x540, 1x10x590
Chinups: 1x6x10, 3x6x12.5
Preacher Curls: 1x8x60, 1x7x65, 1x8x60
Seated Calf Raises: 1x15x145 (PR + 5 lbs), 1x15x155 (PR + 10 lbs), 1x15x175 (PR + 20 lbs) lul



what kind of workout is this? It is such a mix for me :lol:, my brain would fry trying to keep track of what muscles i am working out.

[1111111111111111111111111111]

what kind of workout is this? It is such a mix for me :lol:, my brain would fry trying to keep track of what muscles i am working out.

Lol it's the 2nd one here --->

http://www.ironaddicts.com/forums/showthread.php?t=12663

It's basically a simple low volume full body routine suited for beginners. I made good progress on it in some areas, but I think I would benefit much more going back to Rippetoe (which is the 1st workout on the link I just put up).

[R3VOLUTION]

Right when he saw me he was like "wow you got huge!! you used to be really small but you make me look small now" and he's a 6'4 basketball player lol.

:rolleyes:

[R3VOLUTION]

idk if youd do so good on rippetoes. your or stage is gone, and rippetoes you pr every session. your bench is too high for rrippetoes strong bench...can you believe siaid that lols

[1111111111111111111111111111]

:rolleyes:

I included "he's 6'4" in there just b/c I knew you'd be reading that lol.


idk if youd do so good on rippetoes. your or stage is gone, and rippetoes you pr every session. your bench is too high for rrippetoes strong bench...can you believe siaid that lols

Haha.

Rippetoe is still a beginners program just like 5x5 and SPBR. I don't expect to PR every session, but I will be micromanaging the weight again. A lot of intermediate lifters even do good on it. I haven't done it since May so I'll go back to it and see how it goes.

[ImBruno]

if you are not a beginner, step away from rippetoe and step it up! time to specify those workouts, and get the muscle toned! :o

[1111111111111111111111111111]

if you are not a beginner, step away from rippetoe and step it up! time to specify those workouts, and get the muscle toned! :o

I'm definitely a beginner still... my ****tiest progress on any routine was on a 4 day split which pretty much sums it up.

http://www.ironaddicts.com/forums/showthread.php?t=11258

[R3VOLUTION]

your not a beginner. your just a sad excuse ;)