Johnbodybuilders quest"To make ronnie and markus ruhl Look like little girls."

[Johnbodybuilder]

Ok so this is the beggining of my first training log. Im 15 215lbs, High bf ( need cut soon) Current Lifts : Bench 180
Squat : 270
Deadlift: 375

Goals: Bench: 225
Squat: 350
Deadlift : 420

Im gonna follow the " A Simple Power Based Routine" and stick to it and hope for the best results, wish me luck!!

Training starts monday (in 4 days) and diet will be perfect while following this routine.

[cheesecake0]

hey strong thread name

i thought you were doing madcows?

gl

[Johnbodybuilder]

was, but fcked up my immune system and caught nasty cold. Now instead of starting over im gonna jus do simple power based.

[CJinCH]

You don't look like you have high bf to me

good luck

[Widge]

cut now and start over imo

[Hartyboy]

Good luck mate, subbed. :)

[Johnbodybuilder]

Todays diet: http://i399.photobucket.com/albums/pp76/johnattink/untitled-2.jpg

critique?

[Hartyboy]

Looks solid brah. I see no fruit. :p

[Johnbodybuilder]

i couldnt be bothered to add the fruit and veg, becuase they dont contain much protein carbs or fat.

ive had today, 1/2 apple 1 orange 1/2 peach, and peas. Also lots of fruit juice.

[Hartyboy]

Ah nice one mate.

I was just thinking, in a couple of years you will be a beast since your 6"5, what target weight are you aiming for?

[Johnbodybuilder]

hmmmm

http://i399.photobucket.com/albums/pp76/johnattink/img_08581203191321.jpg

http://i399.photobucket.com/albums/pp76/johnattink/F4EC3BF741D947A282F7F6F023168C3A.jpg

http://i399.photobucket.com/albums/pp76/johnattink/coleman.jpg

theese are all goal physique of mine. I want to get as close as possible to theese if not achieve them.

[EC_Muscle]

thats going to be really tough....you gonna stay natural?

[Johnbodybuilder]

dont know, dont care really until im in my 20s. But theese are just examples.

[EC_Muscle]

good goal to shoot for

[Dunkelheit23]

2900 isn't enough for someone 6'5"

[Johnbodybuilder]

Friday 6th february

Diet:http://i399.photobucket.com/albums/pp76/johnattink/fitday.jpg

[EC_Muscle]

Friday 6th february

Diet:http://i399.photobucket.com/albums/pp76/johnattink/fitday.jpg

solid diet man

[Johnbodybuilder]

Saturday 7th feb

http://i399.photobucket.com/albums/pp76/johnattink/Untitled-3.jpg

[Johnbodybuilder]

http://i399.photobucket.com/albums/pp76/johnattink/PhilHeath-MMI-Unk-498.jpg

Diet today:http://i399.photobucket.com/albums/pp76/johnattink/untitled-4.jpg

[Johnbodybuilder]

Ok first workout doing Simple power based routine. I feel like **** today and ive lost some strength. i would rate the session 2/10.
Ok well my maxes at the top i cant get at the moment becuase ive been off a week with a cold. Ill be hittin my maxes i was before in about 2 weeks.

Squat: 220x5
200x5
210x4

SLDL: 220x8
180x10
(what a fcken **** excercise, i tryed it and never felt a fcken thing in my hams)

Hamstring curl: dont know x 10

Barbell Row: 110x6
110x6
120x6

Hammer Curl: 44lb db x 8 ea arm

Barbell Curl : 70x 8
70x8

Calf Raise: 235x15
235x12

Ok my head was pumpin (headache) all through the session and i felt drained of energy, but i got everything done and will be back on wednesday to do some more.

[EC_Muscle]

nice lifts man, i hate when i have headaches at the gym

[Johnbodybuilder]

nice lifts man, i hate when i have headaches at the gym

nah theyre not nice. i should be repping 270 squat in a month or two. thatll be nice

[Johnbodybuilder]

NOTE: 4/6 meals were protein shakes ( yes bad) although 1 of them was a real food meal i threw up. so i had a shake so i didnt starve. so it should be 3/6 shakes. But i sure got my protein intake today=).
http://i399.photobucket.com/albums/pp76/johnattink/untitled2.jpg

[Johnbodybuilder]

and some pics for motivationhttp://i399.photobucket.com/albums/pp76/johnattink/DorianYates.jpghttp://i399.photobucket.com/albums/pp76/johnattink/markus-ruhl.jpghttp://i399.photobucket.com/albums/pp76/johnattink/o_untitled.jpg

[Johnbodybuilder]

Tuesday 9th Feb

http://i399.photobucket.com/albums/pp76/johnattink/untitled-5.jpg

http://i399.photobucket.com/albums/pp76/johnattink/kai.jpg

http://i399.photobucket.com/albums/pp76/johnattink/754rb0514.jpg

[Johnbodybuilder]

Wednesday 11th Feb

Chest/Tris/Delts

What a fcken workout 10/10. Can definitely use some more strength but i enjoyed that workout soo much!! and moved some alrite weight.

Flat Bench:
45x12
95x5
135x2
155x5
155x5
160x3

Db Incline(slightly tired):
22x12
60x5
55x6
55x6
55x5

Db Overhead:
44x6
44x6
50x5

Skull Crushers:
60x5
55x7
55x7

Hanging leg raises/Situps x1superset

30m Bike cardio to stimulate appitite.

Hoping to comfortably hit 155x5 next week for 3 sets 2/3 reps from failure.

[Johnbodybuilder]

Does anybody read through here anymore??

jus let me know if your following this.

[Johnbodybuilder]

http://i399.photobucket.com/albums/pp76/johnattink/untitled2-1.jpg

http://i399.photobucket.com/albums/pp76/johnattink/PIC07949.jpghttp://i399.photobucket.com/albums/pp76/johnattink/flexmuscle.jpg

[Johnbodybuilder]

http://i399.photobucket.com/albums/pp76/johnattink/untitled3.jpg

****ty diet today=( ah well at least i managed to eat this as well as climbing and skiing.

[Johnbodybuilder]

http://i399.photobucket.com/albums/pp76/johnattink/jackson.jpg
http://i399.photobucket.com/albums/pp76/johnattink/Johnnie_Jackson29.jpg

[thepulse999]

nice diet

i thought i was the only one who had that much protien from shakes.

do you just have one with every meal

[Johnbodybuilder]

nah i have 2 shakes in morining and 1 with p/wo meal. i also have 1 pre bed.
it fine as long as its not all whey. a mix i heard is much better for MRP

[Johnbodybuilder]

Deadlift: 135x12
220x2
286x5
286x5
310x5(felt very light and easy.) Note : couldve gone up to 335x5 if i wanted

Leg Press: 9 platesx10
9 x 10

Chins
bwx3

Lat Pulldown:
155x6
145x6
145x6
135x6

Calf Raise:
100x15
255x15
275x12
295x10

Cardio 30mins for apetite enhancement.

Overall rating : 10/10
very good workout. Hit Prs on lat pulldown/calfraise/legpress
felt good inside gym. gonna go for 330x5 deadlift next week and 10 plates leg press.

[Johnbodybuilder]

http://i399.photobucket.com/albums/pp76/johnattink/untitled5.jpg

[Johnbodybuilder]

http://i399.photobucket.com/albums/pp76/johnattink/yarly.jpg

[Chris...Bodybuild]

dude ur bench is weak..step it up...do low reps like around 5

[Johnbodybuilder]

dude ur bench is weak..step it up...do low reps like around 5

lol are you facking kidding me??
im not a dumbass..... but thanks for the thought, but thats what im doing.

[Chris...Bodybuild]

lol are you facking kidding me??
im not a dumbass..... but thanks for the thought, but thats what im doing.

dude im just motivating you to get stronger bra,,...and aat ur age...i wouldnt worry so much about ur frigin diet and calculate it everynight.....just train hard as hell and try an get almost 2g per bodywiehgt and eat alot of cals to because when there is an excess of callories and carbs and protein you get good gains off it say on ur arms and back and chest and legs...u gain some fat with it 2 but its easy to get rid of fat...its hard to gain muscle

[EC_Muscle]

is the bench your 1RM or like 8 reps?

[Johnbodybuilder]

is the bench your 1RM or like 8 reps?

ya its 1rm but im workin on it. And to chris im doing everything i can to be the best and if it gives me and edge by staying consistent with my diet im willing to do that. the mass is coming chris im just giving it time. ill have my bench up to what yours is now in a couple months.

[Chris...Bodybuild]

ya its 1rm but im workin on it. And to chris im doing everything i can to be the best and if it gives me and edge by staying consistent with my diet im willing to do that. the mass is coming chris im just giving it time. ill have my bench up to what yours is now in a couple months.

ya go for it dude...i hope you do....but serously try eating alot of food and dont count calls dude..just train hard and gain alot of weight and muscle...i remember last summer i was doing the same thing as u with my diet....didnt get any gains at all...last summer my arms were 13 inches...then schol came and me n my training partner also 15yo lifted crazy and ate alot of protein cals and carbs everything even some cheat food 2..and we got good gains from that...u need cals to burn cals....also in summer i was 145 13 inch arms...now im 185 15.5 inch arms.....

[Chris...Bodybuild]

so 40 pounds plus 2.5 inches on arms

[Johnbodybuilder]

thats great man your doin brilliant. but i cant get away with junk food without massive fat gains.

[Chris...Bodybuild]

ya well you wont gain much fat dude...ull just gain some on belly but u will gain on arms chest back and everything with barely any fat on them...plus ur oo tall breh u shouldnt be worring about counting cals lol...even arnold at that age didnt care what he eat..i mean he tried to eat as much food as possibel...

[Jaxxed_Fibraz_]

your 6'5 how the hell can you gain fat lmao

[Chris...Bodybuild]

your 6'5 how the hell can you gain fat lmao

i agree dude...john i would say to u eat like an animal and train like an animal

[DC-user]

good luck with this brah

[Johnbodybuilder]

i agree dude...john i would say to u eat like an animal and train like an animal

i already do....
im not here to halfarse this **** , im a fcken dedicated trainer. i havent missed a session since i went on holiday.

[Johnbodybuilder]

Ok so i forgot to log the diet yesterday. But im just gonna say it was atleast 4000 cals clean.

[Johnbodybuilder]

ok So im fcken pumped man got a chest/shoulder/tris/abs session later.
Hoping to get 150x5 incline bench. hopin to get 66 dbs x 6 on flat bench ( none done to failure). Hopin to set a pr of 50s x8 on overhead press, wish me luck guise!!!

Aint nuttin to it!!!!

[Chris...Bodybuild]

i already do....
im not here to halfarse this **** , im a fcken dedicated trainer. i havent missed a session since i went on holiday.

ya it shows dude ur freakin huge..and u say summergoats better than me.....he doesnt even compare (no ego)

[Johnbodybuilder]

ya it shows dude ur freakin huge..and u say summergoats better than me.....he doesnt even compare (no ego)

thanks for motivating me. Maybe one day ill compete against you, that **** would push myself to the limits.

[Johnbodybuilder]

Ok so i had a terrible workout.
i had fever. And a splitting headache and i felt like i had just been hit round the head with a baseball bat.
Overall workout rating 3/10
Set some prs but overall im dissapointed with the weight lifted.

Incline Bench:
45x12
88x3
110x2
145x5
150x3(couldve got 5) PR
145x5

Flat Db Bench:
60x6
55x8
55x8

Flat Bench : 135x6 ( yes weak was tired and felt like ****)

Overhead Press Db:
50x7
45x8
45x8

Tricep Pulldown:
??x6
??x10
??10

Abs: Leg raise superset situp
50

[Johnbodybuilder]

ok im feelin a little better today, should be as good as new tommorow.

Goals: 220x5 for 3 sets squat
135x6 for 4 set barbell row

Diet for today

Meal 1: 3 eggs 3 slices toast 600g skim milk 1 scoop whey 1 tbsp fish oil
meal 2: 200g tuna raw. 3 slices bread 1 tbsp fish oil
meal 3: 200g white rice 200g chicken breast 2 cup skim milk 1 tbsp fish oil
meal 4: Fried gammon 180g 100g homefries 50g prawns w/ salad and pear.
meal 5: 1 tbsp Peanut butter, 200g tuna
meal 6: 1 scoop milk protein 1 scoop whey protein 600g milk


Cals3,954


Fat (g)143.7

Carbs (g)269.5

Prot (g)397.3

[Johnbodybuilder]

Ok, i had an alright workout today, set prs in some things. workout would be rated 5/10.

Ok
Squat:
220x5
200x5
200x4( didnt improve, but i think thats down to the recovery from the cold)

Pullup:
Bwx2 (dissapointed)

BB Row:
127x6
127x6
127x6
145x5 (PR happy about this)

Leg Curl:
110x10 (PR)
110x8
110x6

BB Curl:
82.5x8 (too easy)
93.5x5 (PR)
88x6
88x5

Calf Raise: (focusing on a slow squeeze with full ROM)
255x15
275x10(PR)
235x10

30 min on bike to minimize fat gain.

Goals for next weeks session: Squat 220x5 for 3 sets
BB Row: 145x6 for 4 sets
Pullups : bw x 4
Leg curl: 110 x 8+ for 3 sets
BB curl 93.5x6 for 3 sets
Calf Raise: 275x 12/ 255x15/ 255 x 13/14

[7399martyn]

thanks for the post in my journal.
can you sum up your progress with the SIMPLE Power Based routine you're using? i think its diffinetly an option for me. that or a westside routine using DE and ME days.

we pretty even in strength, but you have 30lb on my deadlift.

[Johnbodybuilder]

thanks for the post in my journal.
can you sum up your progress with the SIMPLE Power Based routine you're using? i think its diffinetly an option for me. that or a westside routine using DE and ME days.

we pretty even in strength, but you have 30lb on my deadlift.

i cant. Its only my 2nd week, i will show uptade progress in a couple months.

[Widge]

thanks for the post in my journal.
can you sum up your progress with the SIMPLE Power Based routine you're using? i think its diffinetly an option for me. that or a westside routine using DE and ME days.

we pretty even in strength, but you have 30lb on my deadlift.

dont worry about westside til your at at least 200/300/400 imo

[Johnbodybuilder]

Ok im off to the gym. Fcken pumped. Gona give it my all man.

Goals are:
155x5 for 2 sets 160x5 for 1 set Bench Press
55x8 for 4 sets Incline Db
50x8 for 3 sets Overhead Db

60 or 65lb barbell x 8

Wish me Luck

[Johnbodybuilder]

Ok That was a great Workout. 10/10 rating. Hit some awesome prs and felt brilliant!!!

Bench Press:
45x12
88x6
132x2
(working sets)
154x5
154x5
160x4 (>>>>PR<<<<)(couldve easily got 1 more rep)
Note: Changed Form, Widened Grip, Arched back. It felt 100% more comfortable.


Incline Db Press:
55x8
61x6
55x7
55x6

Overhead Db Press:
50x6 (dodgy bench)
50x8 (>>>>PR<<<<) Different Bench <<<<
44x10 (Partial Reps BB style) Great Burn in delts. (>>>>PR<<<<)

Skulls:
61x6 (>>>>PR<<<<)

Close Grip Bench:
110x8
116x8 (>>>>PR<<<<)

Great Tricep Pump!!^^^

Decline Weighted Situps 22lbx20
Hanging Leg Raises Bw x 10 (i suck)
Situps bw x 12

Superset^^^

Finished with 30min bike.

Great Day!!

[Johnbodybuilder]

Some new pics:

http://i399.photobucket.com/albums/pp76/johnattink/BDB.jpg
http://i399.photobucket.com/albums/pp76/johnattink/FDB.jpg
http://i399.photobucket.com/albums/pp76/johnattink/Front.jpg
http://i399.photobucket.com/albums/pp76/johnattink/LatSpread-1.jpg
http://i399.photobucket.com/albums/pp76/johnattink/Legs.jpg
http://i399.photobucket.com/albums/pp76/johnattink/Sc.jpg

[dunkalicious]

very good legs for 6'5

[goat.]

i lol dat your title. subbed.

[Johnbodybuilder]

Week 3 Simple Power Based Routine.

Back/Legs/Bis

Deadlift:
132x12
220x3
308x5
330x4
341x3(>>>>PR<<<<)

Leg Press:
5 plates ( each side) x 10
5 Plates + 22lb (each side) x8 (>>>>PR<<<<)

PullUp:
Overhand: Bw x 2.5
Underhand: Bw x 3

Lat Pulldown:
165x4 (superset) 132x3
143x5 ( superset) 110x4
132x8

BB Curl:
88x5

Db Incline Curls:
33's x 6

Preacher Curl:
27.5 x 7

Calf Raise:
275x8
235x10
195x10

Notes: was pretty tired and only had 2 caffine tabs so i wasnt really awake too much today.
Workout Rating 5/10, i prefer chest day =). Diets been alright id say i got like 3800 cals today.
Will be back in the gym on wednesday, to hopefully get 155x5 Incline bench and 66lb Dbs x 5 flat bench. Also will be aiming for 10+ reps on the overhead dumbell press with the 50s.

[Chris...Bodybuild]

hey i thought u said ur peak was just a good as mine...lmfao..
but keep it up dude....id say personally u need to bring up the back and arms...everything else is pretty good..also one suggestion...DO PULLUPs...dont waste ur time with the lat pulldowns....also when did u turn 15..

[7399martyn]

i forgot to sub, subbed now, keep it up.

[olibeast]

subbed!

[Johnbodybuilder]

hey i thought u said ur peak was just a good as mine...lmfao..
but keep it up dude....id say personally u need to bring up the back and arms...everything else is pretty good..also one suggestion...DO PULLUPs...dont waste ur time with the lat pulldowns....also when did u turn 15..

Nah, back is way stronger than chest and other body parts. But the high bf hides the definition. Shoulders look terrible in back double bicep but once i shred some fat there will be definition there. Biceps definitely need size.
And to pullups yea ur right. But i can only do like 2 overhand pullups....

[Chris...Bodybuild]

Nah, back is way stronger than chest and other body parts. But the high bf hides the definition. Shoulders look terrible in back double bicep but once i shred some fat there will be definition there. Biceps definitely need size.
And to pullups yea ur right. But i can only do like 2 overhand pullups....

ya try the assisted pullups...there great...also comment my log bro i need some replies

[Johnbodybuilder]

Ok Todays workout was fcken terrible. By FAR the worst workout i have EVER had. i rate it 1/10. This is because i felt really tired and had to wait 1 hr to get inside the gym becuase of the queue. but here it is anyway...

Simple Power Based Routine

Chest/Tris/Shoulders

Incline Bench:
155x4 (>>>>PR<<<<)
149x4
143x5

Flat Db Press:
60x6
55x6
55x6
50x6 (STRONG WTF!!)

Military Db Press Seated:
50x8 (>>>>PR<<<<)
50x7
45x8

Tricep Pushdown:
??? x 8
??? x 8
??? x 8

SuperSet hanging leg raises and weighted situps.

[Johnbodybuilder]

Ok my trainings really going down the pan now.
i dont know why, but i feel like **** everytime i workout.
workout rating 2/10

Squat:
220x5
220x3

Barbell Row:
135x6
135x6
110x6

Hamstring Curl:
3 sets 8 reps

Calf Raise:
200x12
200x12

i feel like **** 24/7 , i feel depressed and i feel like i am going nowhere at the moment, next week is deload and then after that im going to try one of iron addicts hardgainer routines.

[dunkalicious]

how much sleep do you get?

[Johnbodybuilder]

how much sleep do you get?

usually 9 hours on school days. But i dont feel right with less than 10 hours.
i feel like **** with 9 hours.

[dunkalicious]

sleep more. I always try to get 10+ hours of sleep. eat more carbs, some coffeine pre workout

[Johnbodybuilder]

sleep more. I always try to get 10+ hours of sleep. eat more carbs, some coffeine pre workout

ok thanks man

[Chris...Bodybuild]

ok thanks man

damn how do u feel like **** with 9 hours of sleep lmao,,,thats alot of sleep
i only get 7 hours to 8 hours tops

[dunkalicious]

subbed

[Zenan]

Hey man, I just noticed, you're not following the routine correctly I don't think..

Afaik, he says to keep the weight the same for every set on the lifts.

[Johnbodybuilder]

Hey man, I just noticed, you're not following the routine correctly I don't think..

Afaik, he says to keep the weight the same for every set on the lifts.

i know im working on getting it right.

[Johnbodybuilder]

Ok today was an ok workout, im getting the feeling caffiene does not like me becuase i keep feeling really hot in the gym so im not gonna take it anymore.
Todays W/o was great set new pr and great pump.

Bench Press:
45 x 12
88 x 6
135 x 2
160 x 5 (>>>>PR<<<<)
165 x 3 (couldve got 4) (>>>>PR<<<<)
155 x 5

Incline Db Press:
60 x 6
55 x 6
55 x 6
55 x 6

Seated Military:
50 x 6
88 (barbell) x 8
50 x 5

Skulls:
60 x 8
60 x 8 (>>>>PR<<<<)

Close Grip Bench:
88 x 12

Abs:
33lb weighted Decline Situps Superset Situps x 15

30 min bike Cardio
=)

Workout rating 7/10 (didnt have too much energy and felt flushed with heat.)
Im glad about the PR though and will be going for 165 x 5 for 3 sets.
220 Bench here i come!!!

[Chris...Bodybuild]

Keep training hard man....i would suggest u change ur routine a little..chest shoulders an triceps is a lot of different stuff so u cant focus on say 1 or 2 bodyparts...try like chest and triceps instead of chest shoulders and tris..
that way u can do more excersises for the chest and trices....u should do atleast 3 excerises or more for chest and at least 3 for tris....keep it up u will be huge once u get real big on ur height lol

[Johnbodybuilder]

Keep training hard man....i would suggest u change ur routine a little..chest shoulders an triceps is a lot of different stuff so u cant focus on say 1 or 2 bodyparts...try like chest and triceps instead of chest shoulders and tris..
that way u can do more excersises for the chest and trices....u should do atleast 3 excerises or more for chest and at least 3 for tris....keep it up u will be huge once u get real big on ur height lol

im not really makin the decisions, i trust ironaddict to be a great legit trainer, and he told me to do this routine, and so far its working so i cant question it. maybe you should read the stickies in the teen section over at ironaddicts.com. Its a great read.
But i suppose what your saying is right, but im jus gonna follow the routine.

[Chris...Bodybuild]

im not really makin the decisions, i trust ironaddict to be a great legit trainer, and he told me to do this routine, and so far its working so i cant question it. maybe you should read the stickies in the teen section over at ironaddicts.com. Its a great read.
But i suppose what your saying is right, but im jus gonna follow the routine.

ya man i hear you...it is good but idk when i tried doing chest shoulders and tri's it was veryhard..and i couldnt do as much excersises for each bodypart...
when do u turn 16 man

[cheesecake0]

why do you always post (could have got blah blah blah)

why dont you get it then?

[olibeast]

why do you always post (could have got blah blah blah)

why dont you get it then?

might be something to do with going to failure? IA doesnt recomend this.

idk, have to wait for op

[Johnbodybuilder]

ya man i hear you...it is good but idk when i tried doing chest shoulders and tri's it was veryhard..and i couldnt do as much excersises for each bodypart...
when do u turn 16 man
27th october.

why do you always post (could have got blah blah blah)

why dont you get it then?

iron addicts routine, you dont go to failure.

[Johnbodybuilder]

Ok got Back, Legs, Biceps In about 1 hour.

Fcken pumped!!!! YEAH!!!!!

ok goals are:
Deadlift 330x5x3
Leg Press: 6 plates (each side) x 8 x 2
Barbell Curl: 88 x 6 x 3

Wish me Good Luck!!!

[Johnbodybuilder]

Ok, im getting pretty pissed off now, i definitely need a deload, i feel like complete **** everytime i workout. Weight lifted isnt really increasing either. This is fcken stupid.

Back/Bis/Legs

Deadlift:
330x4
330x4
308x6

Leg Press:
5 plates + 1 10kg (Per side) x 8
5 plates + 1 15kg x 8

Lat Pulldown:
135 x 8
135 x 8
135 x 8

Barbell Curl:
82.5 x 8

Incline Db Curls:
27.5 x 10

Calf Raise:
205 x 10
255 x 10

[dunkalicious]

take a week off brah.

[Johnbodybuilder]

Ok got Chest/Tris/Delts in an hour. Not looking forward becuase i know its gonna be a **** w/o.
Can guise who subbed this please post some motivation song you know of??? such as Creed: my sacrifice.
Anyway Goals Are:
Incline bench:
135x12
155x5
135x8

Flat Db Bench:
60x6
50x12

Flat Db Fly:
33x12
33x12

Db Press:
50 x 8
50 x 8
50 x 6

^^^^THEESE ARE JUST GOALS NOT WORKOUT^^^^

[Johnbodybuilder]

Ok then heres today workout.

Incline Bench Press:
132x10
155x5
143x6

Flat Db Bench:
55x8
50x8

Pec Deck:
67.5 x 12
60 x 10
50 x 10
(KG^^^)
Db Shoulder Press:
(front delts totally destroyed)
44 x 10
44 x 6
33 x 8

Tricep Pushdown:
66 x 8
66 x 8
66 x 6

Abs :
Hanging leg Raises x 10
Weighted Crunches 22lb x 12

[Johnbodybuilder]

Next week is my week off, im gonna stay low on fats and carbs and high on protein.
After that im gonna try and design my own routine focused on size.
Then when i add a couple lbs of mass, im gonna cut down to about bondons bf% and start bulking again.
Wish me luck.

[Johnbodybuilder]

Ok so heres the Routine i made myself to do upon returnting in the dungeon after my 1 week off. Baring in mind i will literally be a monster after keeping myself away for a week. Anyway.

Monday: Delts,(main focus on Medial delts with minimal front delt work) Legs Inc. calves,Forearms,abs
Tuesday: Back, Rear delts, Biceps,
Wednesday: Chest, triceps,
Friday: Traps, abs, Calves,Forearms

This is how its gonna go though im gonna change it sometimes.

Monday:
Delts: 2 sets Dumbell Military Press
Eg. 44 x 12 , 50 x 6
1 set Medial Raises
27.5 x 10
Legs: 3 Sets Low Squats
Eg. 180 x 12 200 x 6
1 Set Hamstring Curl
110 x 10
1 Set Leg press
6 plates x 10
2 Sets Calf Raise
200x10 220x8
Forearms:
1 Set Reverse curls
60 x 10
Abs:
Hanging Leg Raises Superset Weighted Crunches

Tuesday:Back/Biceps
2 Sets Deadlifts
6 Reps, 12 Reps
2 Sets Tbar Row
12 reps 6 reps
2 Sets Lat Pulldown
12 reps 8 reps
1 Set Cable Row
10 reps
1 set Barbell Curl
8 reps
1 Set Preacher curl
8 reps
1 Set db curl
10 reps
1 Set Reverse peck deck

Wednesday: Chest/Triceps
2 Set Flat bench
12 reps 6 reps
2 set incline db press
8 reps 6 reps
1 Set pec deck
10 reps
1 set incline flies
12 reps
1 Set Dips
Many as possible
2 sets skulls
8 reps 8 reps
1 set pushdown
8 reps

Friday: Traps, abs, Calves,Forearms
1 Sets shrugs
15 reps
Hanging leg raise superset weighted crunch
2 Sets Calf raise
10 reps 8 reps
1 set reverse curls
10 reps

Week after repeat...
take week off every 6-10 weeks depending on stalls. 4000 cals workout days 3800 non-workout days.
Sets taken to failure.

[Chris...Bodybuild]

Ok so heres the Routine i made myself to do upon returnting in the dungeon after my 1 week off. Baring in mind i will literally be a monster after keeping myself away for a week. Anyway.

Monday: Delts,(main focus on Medial delts with minimal front delt work) Legs Inc. calves,Forearms,abs
Tuesday: Back, Rear delts, Biceps,
Wednesday: Chest, triceps,
Friday: Traps, abs, Calves,Forearms

This is how its gonna go though im gonna change it sometimes.

Monday:
Delts: 2 sets Dumbell Military Press
Eg. 44 x 12 , 50 x 6
1 set Medial Raises
27.5 x 10
Legs: 3 Sets Low Squats
Eg. 180 x 12 200 x 6
1 Set Hamstring Curl
110 x 10
1 Set Leg press
6 plates x 10
2 Sets Calf Raise
200x10 220x8
Forearms:
1 Set Reverse curls
60 x 10
Abs:
Hanging Leg Raises Superset Weighted Crunches

Tuesday:Back/Biceps
2 Sets Deadlifts
6 Reps, 12 Reps
2 Sets Tbar Row
12 reps 6 reps
2 Sets Lat Pulldown
12 reps 8 reps
1 Set Cable Row
10 reps
1 set Barbell Curl
8 reps
1 Set Preacher curl
8 reps
1 Set db curl
10 reps
1 Set Reverse peck deck

Wednesday: Chest/Triceps
2 Set Flat bench
12 reps 6 reps
2 set incline db press
8 reps 6 reps
1 Set pec deck
10 reps
1 set incline flies
12 reps
1 Set Dips
Many as possible
2 sets skulls
8 reps 8 reps
1 set pushdown
8 reps

Friday: Traps, abs, Calves,Forearms
1 Sets shrugs
15 reps
Hanging leg raise superset weighted crunch
2 Sets Calf raise
10 reps 8 reps
1 set reverse curls
10 reps

Week after repeat...
take week off every 6-10 weeks depending on stalls. 4000 cals workout days 3800 non-workout days.
Sets taken to failure.

thats a suckky routine,sorry bro,u should be doing 1 or 2 bodyparts a day not 3-4 lmao,just lift like 5 days a week and put more time an focus on each muscle instead of trying to get everymuscle done in one workout

[Johnbodybuilder]

thats a suckky routine,sorry bro,u should be doing 1 or 2 bodyparts a day not 3-4 lmao,just lift like 5 days a week and put more time an focus on each muscle instead of trying to get everymuscle done in one workout

Ok man thanks for the imput. but honestly i feel that i can use all the volume i will need for ea muscle group with enough time to hit it suffieciently. Im really relucktent to make it 5 day split, but maybe when im a little more advanced ill complicate it a little more.

Wheres your journal man?? it hasnt been updated much.

[Chris...Bodybuild]

Ok man thanks for the imput. but honestly i feel that i can use all the volume i will need for ea muscle group with enough time to hit it suffieciently. Im really relucktent to make it 5 day split, but maybe when im a little more advanced ill complicate it a little more.

Wheres your journal man?? it hasnt been updated much.

ya ive been busy and traing hard i will update it right now actually lol
Serously dude,i am going to post my new routine on my log,serously think about trying it,it will get you good gains,ur workout routine isnt that great p.s. not trying to put u down,trying to help u out.

[dunkalicious]

I would suggest you do back/triceps and chest/biceps , because bi/tri are small muscles and they recover qucikly and you work them more by this routine.

[Johnbodybuilder]

This thread is gonna be pretty much dead for the next week =(.

[Johnbodybuilder]

Ok diet will be posted daily starting from monday.

If i dont add reps or weight EVERY week, then im binning the program.

[Johnbodybuilder]

Todays food.

Meal 1: 1 tbsp Peanut butter, 2 scoops fine oats, 2 scoop milk protein
Meal 2 : 2 Scoops oats 2 Scoops milk protein
Meal 3: chicken breast, glass milk, pasta
Meal 4: 6 eggs
Meal 5: 1/2 Baked potato, brocolli, carrots, 4 small beef burgers
Meal 6: 100g cottage cheese, 1 pint milk, 1 milk protein scoop

Calories =3,511

Fats=136.2

Carbs=241.9

Protein=335.1

[Johnbodybuilder]

March 11th diet

3,000=Cals

52.5=Fats

299.6=Carbs

350=Protein

Meal 1: 2 scoop milk protein 2 scoop oats
Meal 2: Chicken sandwich 600g milk
Meal 3: 130g tuna 600g milk
Meal 4: 600g milk chcken/rice wraps
Meal 5: same as meal 3
Meal 6: Milk protein 2 scoops 400g milk

[Anarkix]

Hey, subbed. We have basically the same body composition and lifts right now (I weigh a bit more) but different training/diet/goals so I'm interested to see how we both progress for the next 6 months - year.

[Saint_James]

Todays food.

Meal 1: 1 tbsp Peanut butter, 2 scoops fine oats, 2 scoop milk protein
Meal 2 : 2 Scoops oats 2 Scoops milk protein
Meal 3: chicken breast, glass milk, pasta
Meal 4: 6 eggs
Meal 5: 1/2 Baked potato, brocolli, carrots, 4 small beef burgers
Meal 6: 100g cottage cheese, 1 pint milk, 1 milk protein scoop

Calories =3,511

Fats=136.2

Carbs=241.9

Protein=335.1


March 11th diet

3,000=Cals

52.5=Fats

299.6=Carbs

350=Protein

Meal 1: 2 scoop milk protein 2 scoop oats
Meal 2: Chicken sandwich 600g milk
Meal 3: 130g tuna 600g milk
Meal 4: 600g milk chcken/rice wraps
Meal 5: same as meal 3
Meal 6: Milk protein 2 scoops 400g milk

You don't need 350 grams of protein. I've never understood why you eat this way.

[olibeast]

You don't need 350 grams of protein. I've never understood why you eat this way.

yes, he does.

[Johnbodybuilder]

You don't need 350 grams of protein. I've never understood why you eat this way.

i blow up and get really fat with high carbs, so i add extra protein instead.

[Johnbodybuilder]

12th March

3,460=Calories

119.5=Fats

276.1=Carbs

331.8=Protein


Meal 1: 2 scoop milk protein 2 scoop oats 1 tbsp fish oil
Meal 2: 2 scoop milk protein 2 scoop oats
Meal 3: 1/2 chicken & bacon ranch subway w/ 1/2 bacon & cheese sandwich
Meal 4: 3 sausages, 1 lamb chop 4 small potatoes, peas, carrots, broccolli 1 pint skim milk
Meal 5 : 1 pint skim milk 1 tin tuna
Meal 6: 400g skim milk, 2 scoop milk protein

Note: went cycling for approximate 8-10 miles today. Have significantly improved endurance in my legs. It was a good day, i think im gonna cycle more often.

Cant Wait for next week. Hit the gym hard!

[dunkalicious]

I'm going to do some cardio today too.
I thought your protein intake was 420g?

[7399martyn]

gonna do a little more clean bulking ey? how long til you go on your cut?

[Johnbodybuilder]

I'm going to do some cardio today too.
I thought your protein intake was 420g?
It was, but its my week off, ill maybe get near 400 on workout days, some days ill get like 420 though.

gonna do a little more clean bulking ey? how long til you go on your cut?
Yes, a quick 1-2 months overall body thicken and then cut straight down to bones and muscle.

[dunkalicious]

when you are doing cardio u should increase your protein intake and take some bcaa or glutamine to prevent catabolism. Just saying in case you didn't know.
But I think 400g is too much. My friend who is pro bber and he's taking roids and everything he intakes 300-350g on bulk and 450 on cut. (he's 245lbs on bulk, 190lbs on cut)

[Johnbodybuilder]

March 12
3,375=cals

117.2=fats

244.6=carbs

339.2=brotein

Meal 1:2 scoop milk protein 2 scoop oats 1 tbsp fish oil
Meal 2: 2 scoop milk protein 2 scoop oats
Meal 3: 2 eggs bacon sausage muffins.
Meal 4: chicken , rice , banana , 400g milk
Meal 5: 600g milk 130g tuna
Meal 6: 400g milk 2 scoop milk protein

[Johnbodybuilder]

when you are doing cardio u should increase your protein intake and take some bcaa or glutamine to prevent catabolism. Just saying in case you didn't know.
But I think 400g is too much. My friend who is pro bber and he's taking roids and everything he intakes 300-350g on bulk and 450 on cut. (he's 245lbs on bulk, 190lbs on cut)

Ok so ill keep it in the 300-350 on off days and 350+ w/o days.
Ill get some gluatime next time i go on a 10-20 mile cycle.

What have you found the best excercises for leg thickness, back thickness and middle/lower chest thickness just wondering?

[dunkalicious]

leg-squats then leg extensions superseted with leg curls just after squats gave my pretty good results.

back-all kind of rows but the best for me is single arm db rows.
chest-cable crosses,peck-deck flye and dips

[Johnbodybuilder]

leg-squats then leg extensions superseted with leg curls just after squats gave my pretty good results.

back-all kind of rows but the best for me is single arm db rows.
chest-cable crosses,peck-deck flye and dips

Will be trying all of theese in my routine apart from cable crosses and leg extension.

I have a funny feeling im gonna be stronger next week, yesterday i picked up 88lb and curled it once, it was suprisingly easy, felt like i couldve got 12 reps or so.

[Johnbodybuilder]

Ok ive thought about it, and the volume is going to be too boring, so ive changed the routine so here it is...

Monday: chest, tricep
Tuesday: Legs
Wednesday: Back, Bicep
Thurday: Rest
Friday: Delts, traps, Forarms, Abs
Saturday: Rest
Sunday: Rest

Chest:
2 Sets Flat Bench/3 Sets Incline db bench/3 Sets Pec Deck or db fly/2 Sets Incline Fly.
Tricep:
Skulls 1 Set Flat, 1 set Incline/ Close Grip bench 2 Sets/ 1 Set Pulldown
Legs:
3 Sets atg squat/ 2 Set Leg Press/3 Set leg curl/2 Set SLDL/3 Set Calf Raise
Back:
Db Row 2 Sets/2 Sets Lat Pulldown/3 Sets Barbell row/2 Sets Cable Row/3 Sets Hyperextension
Biceps:
1 Set Barbell Curl dropset 1 Set Concentration curl
Delts:
3 Sets Db Press/2 Sets Medial Raises/ 2 Sets Reverse Pec deck
Traps:
1 Set Bb shrug/1 set Db shrug
Forearms:
Reverse curls Superset Wrist curls
Abs : Weighted Crunches dropset crunches Superset Leg raises.

[dunkalicious]

do chest/biceps & back/triceps because biceps/triceps are small muscles and should be done more often.

[Widge]

your guna cut?

dude you are guna be a skeleton if u do

[dunkalicious]

Widge is right. Bulk to 245 and see what happens. You are not ready for cutting yet.

[Johnbodybuilder]

your guna cut?

dude you are guna be a skeleton if u do
Not really. im not all that skinny, theres cut up guys who bench 100lbs at least i can put up 165 for reps so i wont look all that bad.

Widge is right. Bulk to 245 and see what happens. You are not ready for cutting yet.
Ok mate im gonna try that, ill try reach 250 then cut.

do chest/biceps & back/triceps because biceps/triceps are small muscles and should be done more often.
Sorry mate i dont understand... doing this would only result in hitting arms once a week. please elaborate?

[dunkalicious]

your triceps also works when you do chest and your biceps also works when you do back.

[Johnbodybuilder]

your triceps also works when you do chest and your biceps also works when you do back.

thanks for the suggestion but 2 days rest is not enough.

[dunkalicious]

wooooooot? your rep power ????

[Johnbodybuilder]

wooooooot? your rep power ????

mod repped =)

[Johnbodybuilder]

Saturday, 14th March 2009

Cals=3,448

Fat=115.2

Carbs=276.7

Brotein=330.6


Meal 1: Sausage sandwich, 1 pint milk, 1 banana
Meal 2: Chicken w/ 2 bananas
Meal 3: 2 scoops milk protein 2 scoop oats
Meal 4: 130g tuna 1 pint milk
Meal 5: Indian Resturaunt. Battered chicken tikka w/ Chicken Balti (yum!)
Meal 6: 1 pint milk 2 scoop milk protein

Note: i had a blood test a while ago, i have suspicions my test levels are below average, im gonna check it out and report back.

[dunkalicious]

thanks for the suggestion but 2 days rest is not enough.
I believe it is enough because you don't hit your triceps/biceps that hard on back/chest days.

[Johnbodybuilder]

I believe it is enough because you don't hit your triceps/biceps that hard on back/chest days.

id rather be safe and get plenty of rest than take a chance and overtrain.
Plus im using Hit training techniques for my biceps so i think its best for at least 3-4 days rest. But if my biceps start reacting well too hit then im gonna switch the whole thing to HIT if my biceps are growing faster than the rest of the body.

[Widge]

i tihnk you should clean up your diet mate, you eat alot of **** and drink to much milk.

if u wana make markhus and ronnie look like little girls you should eat more but of the right foods, indian takeaway,milk and sausage's are not the right foods

[Johnbodybuilder]

i tihnk you should clean up your diet mate, you eat alot of **** and drink to much milk.

if u wana make markhus and ronnie look like little girls you should eat more but of the right foods, indian takeaway,milk and sausage's are not the right foods

Ok thanks man, im not cuttin out the milk becuase its skimmed, but ill cut the junk food, thanks for the advice.

[thepulse999]

dude if wanna gain u need to change your diet

sausages,muffins please dude
someone your size should be eating better and probably should be having about 10 eggs a day.

and no offence your routine looks garbage and your still a newb so you shoudnt be making your own routine. go on something like simple power based routine or madcows, sorry i dont know if youve bin on them already but go on something thats proven.

good luck

[Johnbodybuilder]

well 1st i never knew sausages were bad, 2nd muffins arent unhealthy, its just white bread, Also i wanna try my own routine thats my decision.
I thought you are a noob yourself?
Thanks for stopping by

[Widge]

well 1st i never knew sausages were bad, 2nd muffins arent unhealthy, its just white bread, Also i wanna try my own routine thats my decision.
I thought you are a noob yourself?
Thanks for stopping by

u never listen to any advice, your diet is **** mate, propperly ****.

the last day you posted you had like 2 carbs scources for the hoel day and one of them was just banana's

drop the milk and get in some red meat and eggs.

[Johnbodybuilder]

u never listen to any advice, your diet is **** mate, propperly ****.

the last day you posted you had like 2 carbs scources for the hoel day and one of them was just banana's

drop the milk and get in some red meat and eggs.

im listening to the advice, ill try and add some proper carbs in, and ill try and cut the milk down and have more meat.

[thepulse999]

well 1st i never knew sausages were bad, 2nd muffins arent unhealthy, its just white bread, Also i wanna try my own routine thats my decision.
I thought you are a noob yourself?
Thanks for stopping by

have you looked at the nutritional content of sausages full of fat and general **** dont just look at the protein content when eating foods
white bread is crap comapared to wholemeal

try and get a workout partner too

how could you possibly know im a noob lol?

[Widge]

have you looked at the nutritional content of sausages full of fat and general **** dont just look at the protein content when eating foods
white bread is crap comapared to wholemeal

try and get a workout partner too

how could you possibly know im a noob lol?

i jumped 4 meteres in long jump year 10

u mad?

[Johnbodybuilder]

have you looked at the nutritional content of sausages full of fat and general **** dont just look at the protein content when eating foods
white bread is crap comapared to wholemeal

try and get a workout partner too

how could you possibly know im a noob lol?

Ok thanks mate, you have awared me, i hope there is no hard feeling from you, because i dont want any of that. No more white bread and sausages then.
How can i get a workout partner? i have barely any friends and none of them like working out.
I can tell you are a noob becuase i looked at your avi. I would consider you not a noob if you had a total over 1000lb. subbed to jornal.

[Widge]

Ok thanks mate, you have awared me, i hope there is no hard feeling from you, because i dont want any of that. No more white bread and sausages then.
How can i get a workout partner? i have barely any friends and none of them like working out.
I can tell you are a noob becuase i looked at your avi. I would consider you not a noob if you had a total over 1000lb. subbed to jornal.

the dude runes 100m in under 11 seconds, do u know how good that is?

i dont think being huge is guna help him, maybe im wrong tho and he just runs for lolz

[thepulse999]

Ok thanks mate, you have awared me, i hope there is no hard feeling from you, because i dont want any of that. No more white bread and sausages then.
How can i get a workout partner? i have barely any friends and none of them like working out.
I can tell you are a noob becuase i looked at your avi. I would consider you not a noob if you had a total over 1000lb. subbed to jornal.

yes i am i have a total no where near 1000lbs lol
its cool man i used to eat sausauges then i looked at the packet and there tonnes of fat in them.

there was a guy that used to be on here about a year ago who started of with your build and now hes so it is possible think his name was shay or sumthin that widge guy above mite remember him

good luck subbed


i jumped 4 meteres in long jump year 10

u mad?
no not mad just mirin

[Johnbodybuilder]

Sunday 15th march

3,447= Cals

97.0= Fat

296.3= Carbs

356.5= Protein


Meal 1: 2 eggs 1 scoop milk protein 400g milk 2 bananas 1 tbsp fish oil
Meal 2: 2 chicken Burgers 600g milk
Meal 3: 2 scoop milk protein 2 scoop oats
Meal 4: Pork sandwich, 600g milk
Meal 5: Pork cooked dinner 1 scoop milk protein
Meal 6: 1 tbsp fish oil 2 scoop milk protein 400g milk
Meal 7 : 600g milk.

[rdrb]

There is no "try to," you either take the advice and make changes or you keep doing the same ****.

[Johnbodybuilder]

There is no "try to," you either take the advice and make changes or you keep doing the same ****.

i know what im doing, theres a set of macros to hit, im hitting them without getting fat, ill try to take the advice the best i can but at the end of the day its up to me and it doesnt bother you if i dont.

[Johnbodybuilder]

Got Chest & tris in a bit, cant wait.
Goal is for 65kg x 12 and 72.5 x 7 on bench press.

[Johnbodybuilder]

Ok back, Good workout 8/10. Great pump, feelin a little sluggish but it dont matter. Hit Chest/Tris hard.

Flat Bench :
45 x 20
88 x 18
145 x 10
155 x 4 (dropset) 135 x 2

Peck Deck:
135 x 10
135 x 8
135 x 10 (forced reps)

Incline Db Press:(very tired front delts & tris trashed)
50 x 4 dropset 44 x 3
44 x 8

Incline Smith:
45 ea side x 10

Incline Fly (really slow with full rom) :
27.5 x 10
22 x 12

Close Grip Bench :
88 x 8
66 x 12

Skulls :
44 x 12 superset 44 x 5 overhead extension
60 x 8

Pushdown:
50 x 8

Great Workout!!

Note: also biked about 10 miles today =)

[Johnbodybuilder]

Some Pics

http://i399.photobucket.com/albums/pp76/johnattink/Tricep.jpg
http://i399.photobucket.com/albums/pp76/johnattink/SideChest.jpg
http://i399.photobucket.com/albums/pp76/johnattink/MostMuscular-1.jpg

[EC_Muscle]

thanks for the post in my journal.
can you sum up your progress with the SIMPLE Power Based routine you're using? i think its diffinetly an option for me. that or a westside routine using DE and ME days.

we pretty even in strength, but you have 30lb on my deadlift.


i cant. Its only my 2nd week, i will show uptade progress in a couple months.

its worked insane for me...check my journal

[Hartyboy]

Hey mate, where abouts are you from in West Mids? I'm from Kidderminster.

[Anarkix]

Wow we're like identical except for your bicep shape.

[Johnbodybuilder]

Hey mate, where abouts are you from in West Mids? I'm from Kidderminster.

Birmz.

[Johnbodybuilder]

Wow we're like identical except for your bicep shape.

Post Pics man, age?

[Anarkix]

Post Pics man, age?

Pics aren't coming till spring, and 18.

[Johnbodybuilder]

Pics aren't coming till spring, and 18.

Im gonna dwarf you ass by then ,
Jus kiddin

Train hard man!

[Anarkix]

Im gonna dwarf you ass by then ,
Jus kiddin

Train hard man!

I hope you'll dwarf me by spring we have different diets/goals/routines lol. I'll bet I'll have better olympic lifts/vertical/sprints tho.

Should be interesting to see how we differ till then though.

[Johnbodybuilder]

Got legs in an hour or so. Its gonna be a good session, gonna try get a real good pump. Gonna go for 180 x 12 squat.

[Johnbodybuilder]

LEGS

Squat:
45 x 12
88 x 12
135 x 12
180 x 12
180 x 12
200 x 9
(had 15 second rests in the heavy sets becuase i kept getting out of breath.)

Leg Press:
5 Plates 11lb (each side) x 8
4 Plates 11lb x 10
3 Plates x 12 (really slow good stretch)

Leg Curl:
90 x 12
90 x 8 Dropset 70 x 3
90 x 8 Dropset 70 x 3

Stiff Legged Deadlift:
180 x 10
180 x 10

Calf Raise :
115 x 15 (full rom with slow stretch)
135 x 15
125 x 12

Notes: Great workout. 10/10, Legs are really coming along will hope to grow nicely from this.

[musclepeak88]

Ur going to need steroids to reach you're goal's.

[Johnbodybuilder]

Ur going to need steroids to reach you're goal's.

what goals are we talking about???

[cheesecake0]

haha. good workout.

mine was a bit ****ed, knee and lower back hurt.

i think i have "jumpers knee".

keep going strong

[Johnbodybuilder]

17th march


3,413=Cals

63.4=Fat

343.4=Carbs

382.1=Protein

Meal 1: 2 scoop milk protein 2 scoop oats tbsp fish oil
Meal 2: 2 scoop milk protein 2 scoop oats
Meal 3: tin tuna, pint milk, 2 bananas
Meal 4: 2 chicken breast, 2 bananas, pint milk
Meal 5: tbsp peanut butter, 2 slice toast, tin tuna
Meal 6 : 2 scoop milk protein 400g milk.

Had about 40 mins of hot bath, cold shower to recover muscles and now im hitting the sack for 8 hours sleep.

[musclepeak88]

what goals are we talking about???

You're goal physique pictures that you posted.

[Widge]

You're goal physique pictures that you posted.

agreed, john has a one way ticket to teh JUICE


not saying its a bad thing, just get that ****ing diet in check, i still dont like it.

[Saint_James]

just get that ****ing diet in check, i still dont like it.

i agree with this. I guess you dont have bad macros since you not gaining fat and still gaining weight?

but you rely wayyyy too much on protein powder, its a beginner mistake and all of us go through it at some point. Just Eat more real food.

[Johnbodybuilder]

i agree with this. I guess you dont have bad macros since you not gaining fat and still gaining weight?

but you rely wayyyy too much on protein powder, its a beginner mistake and all of us go through it at some point. Just Eat more real food.

ill tell you why, at 8am i have my first shake, because it is not physically possible for me to eat at that time.
At 11am i cannot eat becuase i am at school, there is no lunch break becuase we work right through from 9am-1pm.
At pre bed i have a shake becuase i cant eat much and im tired by then, but ill suppose ill start making meal 6 real food.

Would it be beneficial to add a midnight shake for extra protein?

[Johnbodybuilder]

You're goal physique pictures that you posted.

Yes i would need juice for that. I dont see why that would be a worry now though, ive got years of natural training left.

[olibeast]

ill tell you why, at 8am i have my first shake, because it is not physically possible for me to eat at that time.
At 11am i cannot eat becuase i am at school, there is no lunch break becuase we work right through from 9am-1pm.
At pre bed i have a shake becuase i cant eat much and im tired by then, but ill suppose ill start making meal 6 real food.

Would it be beneficial to add a midnight shake for extra protein?

i wouldnt worry about it matey. i think your making the best of the situation and if its working why make it harder for yourself. i know IA recomends something like 70/30- powder, but there are plenty of people that get their protein from mainly powders. jessie (that army kid) once posted his diet up on here and it was 5 shakes a day and 1 whole food meal i think. he's strong as **** and over 200lbs i believe. also debrovnik, check out his log. just incorparate more whole foods whenever its more convenient. also if your still getting stronger and gaining weight then i would leave the midnight shake. let your body rest. ;)

keep going bro, your doing well.

[Johnbodybuilder]

Thanks oli, link me to your log mate. You coming to the body power expo?


Ok then back/bis/forearms in an hour. Just having meal 3 now. im fcken tired as fck but ill still get a good workout.

[olibeast]

Thanks oli, link me to your log mate. You coming to the body power expo?


Ok then back/bis/forearms in an hour. Just having meal 3 now. im fcken tired as fck but ill still get a good workout.


http://forum.bodybuilding.com/showthread.php?t=114373451

i aint doing SPBR now, finished that and im on 5x5.

where abouts is the expo?

[Johnbodybuilder]

Back/Biceps/Forarms:

Barbell Row:
45 x 20
88 x 12
110 x 8

Smith Bb Row:
1 plate ea side x10
1 plate x 10

Lat Pulldown:
135 x 4 dropset 110 x 3
100 x 10
88 x 10

Chest Supported Row:
45(ea side) x 12
66 x 8

Cable Row:
110 x 4 dropset 88 x 3
100 x 6

Babell curl dropsets:
82.5 x 4
70 x 4
55 x 6
45 x 12
(20 second rest)
45 x 12

note: no lower back work becuase squatting hit it. Not very strong today, but im very tired. If i cant put up the same weight next week then im gonna do half the sets. Workout rating 6/10 alright pump , weak lifts, but good workout.

[Widge]

ill tell you why, at 8am i have my first shake, because it is not physically possible for me to eat at that time.
At 11am i cannot eat becuase i am at school, there is no lunch break becuase we work right through from 9am-1pm.
At pre bed i have a shake becuase i cant eat much and im tired by then, but ill suppose ill start making meal 6 real food.

Would it be beneficial to add a midnight shake for extra protein?

you bang on about how dedicated you are and how much u wana make it in the sport but all iread here are excuses, ive been through the uk school system, there IS time to eat propper food every 3 hours, what are you talking aobut its impossible to eat in the morning, and at night just stop being a f@G

[ShayThor1989]

I thought you were on Max-OT?

[Johnbodybuilder]

you bang on about how dedicated you are and how much u wana make it in the sport but all iread here are excuses, ive been through the uk school system, there IS time to eat propper food every 3 hours, what are you talking aobut its impossible to eat in the morning, and at night just stop being a f@G

Last time i tried to eat at 8 o clock i got a few spoonfulls of oats and felt bloated, i kept pushing and just threw up. I physically cannot eat until at least 10 o clock. And yes i cant eat at school, there is no breaks, its working from 9 till 1. Its not a uk school system, its a small group who work together becuase we cannot cope in mainstream school. Im also gonna eat tonight before bed.

Please if your gona act like this dont come in here again.

[Johnbodybuilder]

I thought you were on Max-OT?

My body is fcken retarted. whenever i do a routine with progressive weight like max ot, i need a deload after like 3 weeks becuase my lifts just drop. Im trying a medium volume routine for the moment and if it goes well ill stick with it, if not ill move on to trying Hit.

[Johnbodybuilder]

18th march
3,304=Calories

75.6=fat

334.0= carbs

331.8= protein

Meal 1: 1 tbsp fish oil 2 scoop milk protein 2 scoop oats
Meal 2: 2 scoop milk protein 2 scoop oats
Meal 3: 8 fish fingers 2 slice bread 400g milk 1 banana
Meal 4: tin tuna 2 bananas
Meal 5 : pork dinner w/ potatoes and veg
Meal 6: tin tuna 1 tbsp fish oil

[Johnbodybuilder]

19th March


3,162=cals

104.6=fats

218.9=carbs

357.3=protein


Meal 1: 2 scoop milk protein 2 tbsp peanut butter 2 scoop oats
Meal 2: 2 scoop milk protein 2 scoop oats 1 tbsp peanut butter
Meal 3: 6" subway sandwich
Meal 4: Ham, potatoes veg and bread
Meal 5: 2 scoop milk protein
Meal 6: 1 cup cottage cheese 1 tbsp peanut butter 170g chicken breast.

[dunkalicious]

when will you start with the weights?
got the motivation back?

[Johnbodybuilder]

when will you start with the weights?
got the motivation back?

Wut? i'm motivated as ever brah

[Johnbodybuilder]

Delts/Traps/Abs (yesterday)

Db Press:
44 x 12
50 x 6
44 x 10
44 x 8
33 x 10

Medial lateral raises:
22 x 10
22 x 10

Reverse Peck deck:
2 x 10

Shrugs:
220 x 20
160 x 20
160 x 20
(nice and light slow with squeeze)

Weighted crunches dropset crunches superset leg raises.

Very good workout good pump and hit delts well 10/10.

[Johnbodybuilder]

March 20th
Cals=3,260 Fat=83.1 Carb=273.6 Protein358.9

Note: was @ my aunts yesterday so i couldnt get as much cals as i would have liked.

Meal 1: 2 scoop milk protein 2 scoop oats
Meal 2: 2 scoop milk protein 2 scoop oats
Meal 3: 220g chicken breast plate of fruit,
Meal 4 : 200g chicken breast, garlic bread, rice
Meal 5: 1 banana 1 tin tuna 600g milk
Meal 6: 1 tin tuna 600g milk

Great workout yesterday also!

[Johnbodybuilder]

Will be skipping yesterdays diet out becuase i forgot what i ate.
But it was around 3000-3300 cals.

[Johnbodybuilder]

22nd march
3,405=Cals

114.5=Fat

234.1=Carbs

361.9=Protein

Meal 1: 200g chicken breast 2 slice white bread, 2 rashers bacon 1 banana 1 tbsp peanut butter
Meal 2: 8oz beef, on a burger.
Meal 3: 200g chicken breast 1 glass milk 2 bananas
Meal 4: 70g sausage, 2 slice brown bread, 1 scoop milk protein 400g milk
Meal 5: 1 slice brown bread 1 tbsp peanut butter 1 tin tuna
Meal 6: 2 scoop milk protein 400g milk.

[Johnbodybuilder]

Lowered volume today and changed intensity to hit becuase the other routine made strength decrease.

Chest/Tris:

Bench:
143 x 10 ( 2 assisted)
132 x 8
110 x 12 dropset 88 x 10

Upper chest

Smith machine incline press:
(bar not included)
132 x 4(all slightly assisted)
dropset
88 x (somewhere between 6-12)
44 x 12
Superset
Incline flies:
22 x 12
16.5 x 10
11 x 10

(chest trashed) amazing pump better than when i do volume.

Triceps:

Skulls:
55 x 12
45 x 12
27.5 x 10
(dropset^^^)
superset with
Close grip bench smith
45 x 10 (bar not included)
Superset
45 x 12

Triceps got hit really well with amazing pump. I'm really hoping for growth from this.

[Zenan]

That's definitely not low volume though..

Good workout

[Johnbodybuilder]

Reasons for me switching to hit.

1. 10-12 set large bodypart 3-5 sets small bodypart made me strength decrease in 1 week.
2. Hiit left me with stretch marks on my biceps after one week and i measure my arms 15 inch cold just.
3. Noticably bigger peak on bicep after one week.

=)

[cheesecake0]

nice work.

[ZacSutton]

nice mate(Y)

[Johnbodybuilder]

23rd March

3,174=Cals

85.2=Fat

228.9=Carbs

377.7=Protein

Meal 1: 2 scoop milk protein 2 scoop oats
Meal 2: 220g chicken breast 200g white rice
Meal 3: 2 scoop milk protein 2 scoop oats
Meal 4: 2 chicken legs, tin tuna, 200g pasta
Meal 5: 300g cottage cheese 2 tbsp peanut butter 300g milk
Meal 6: 2 scoop milk protein 3 flaxseed tabs,

[7399martyn]

i think you're overdoing the milk protein, is that milk powder? or whey powder?

[Johnbodybuilder]

i think you're overdoing the milk protein, is that milk powder? or whey powder?

It's milk protein, 80% casien 20% whey. I thought it would be a better option for meal replacement.

[ShayThor1989]

I honestly think its a mistake switching over from Max-OT. It takes patience bro, you can't expect to get huge immediately just because you switched up training routines.

Maybe you are setting too high of expectations for yourself?

[Johnbodybuilder]

I honestly think its a mistake switching over from Max-OT. It takes patience bro, you can't expect to get huge immediately just because you switched up training routines.

Maybe you are setting too high of expectations for yourself?

Ill get on max ot soon. For the long run...
3 questions

1. Should you be adding 5 lb to compounds ever week?
2. If so is a deload needed?
3. what rest techiniques are incorporated apart from 1 week off every 8-10 week?

[ShayThor1989]

1. No, that is unrealistic imo
2. No
3. That's about it. Don't be afraid to rest up to 3 minutes in between sets. The volume is so low that you need to put a 100% into every set so inadequate rest will hinder your progress. Just make sure you are rested!

[cheesecake0]

Shay check my log, i basically have added 5lbs or more to every one of my lifts in one week of max-ot. probably will slow down eventually, but you can add a lot.

[Johnbodybuilder]

Legs Hit

Leg press:
4.5 plates x 10
Dropset
4 plates x 3

4.5 plates x 6
Dropset
4 plates x 3

(massive pump in legs, quads were destroyed)

SLDL:
180 x 12
Dropset
132 x 6


Lying leg curl:
5 dropsets all to failure

Calf raise:
155 x 15
dropsetted all the way till got 30 reps

Good pump good workout but didnt feel very well so 4/10 .

[dunkalicious]

why don't you do squats?

[Johnbodybuilder]

March 25th
3,339=Cals

106.2=Fat

219.2=Carbs

382.8=Brotein

[Johnbodybuilder]

why don't you do squats?

Because im trying to get maximum intensity, going to failure. Leg press is much better for me hitting quads with hit. If i switch programs again ill squat, but im hoping to find sucess with hit.

[Johnbodybuilder]

I really have high hopes for hit. Chest looks thicker.
Anyway ive got delts/traps/abs/forearms/calves in an hour. Im gonna hit them hard and then get the **** out.

[Johnbodybuilder]

What a fcken workout!
i feel something special about this routine, i really believe this is going to work.
I believe im that im slowly going to start climbing the ladder, and building the base, then when the house is built, ill build the manshion, then when that is built ill perfect the masterpiece.

ok then great pump, reallly hit delts, theyve gotta grow.

Db Press:
22 x 15
33 x 12
44 x 6
50 x 8 ( no assistance) >>>>PR<<<<

Warmup ^^^^

Real **** now haha

Smith machine military:
(No including bar)
88 x 10
dropset
44 x 6
( complete positive failure w/ assistance)
(Forgot to do negatives)

Bent over rear delt raises:
22 x 6
dropset
17 x 8 (failure without spot and forgot to do negatives)

Shrugs:
180 x 20
Dropset
135 x 20

Abs:
Hanging leg raises
15 reps<<PR
superset
situps
12 reps

Calves:
155 x 6
115 x 6
95 x 10
All dropset^^^

Great workout.
10/10 best pump ever in delts.

[Johnbodybuilder]

No pics will be taken for a while now becuase i plan on coming out of nowhere with a great deal of added size, wish me luck =)

[Johnbodybuilder]

Just read metzners book on HIT. It was interesting, ive learned a lot.
But his routine says to train resting 4-7 days. Which means if you train after 5 days rest, your only going to get to hit a muscle less than every two weeks.
That i do not like. Im going to try training 3 days a week and hitting each muscle once a week. If i stall , i realise it's more then likely im overtrained, so i will then add a couple of rest days for recouperation. I expect constant strength increases, so if i'm not getting that, then i will rest longer and longer.

This is how its going to start though.

Monday : Chest, Back, Abs

Wednesday: Legs

Friday: Delts, Arms, Abs

Monday: Dumbell fly on slightly inclined bench pre exhaust to failure without spot. Superset w/ Incline Press (taken to positive failure with forced reps and possible negative failure every now and then)
Straight arm pulldown (static contractions at bottom) Pre-exhaust
Superset w/ Close grip underhand pulldown (w/ forced reps, static contractions and sometimes negatives.)
Deadlift
Weighted Ab crunches

Wednesday: Leg extension (high reps, forced reps, static contractions)
Short rest
Leg Press (high reps, slow negative, forced reps)
Standing Calf raise (high reps, light weight, slow positive, ultra slow negative, static contractions)

Friday: Lateral Raises (slow negative)
Superset
Bent over Rear raises (slow negative)
Concentration curl (not to failure, just exhaust)
Superset w/ Close grip underhand pulldown (w/ forced reps & negatives)
Tricep Pulldowns (pre exhaust, static contractions slow negative)
Close Grip bench (Forced reps, Negatives.)

[olibeast]

sounds good, when are you starting this?

[cheesecake0]

lol you dont need all that forced reps, negatives, pre-exhaust, static hold **** brah.

[Johnbodybuilder]

Weighed myself yesterday, im 101kg with clothes on empty pockets, but no shoes on.
So im about 100kg which is 225lbs. Will be bulking to 240-250. Ill see how it goes, when the fat get out of hand ill have to cut down.

[Chris...Bodybuild]

Weighed myself yesterday, im 101kg with clothes on empty pockets, but no shoes on.
So im about 100kg which is 225lbs. Will be bulking to 240-250. Ill see how it goes, when the fat get out of hand ill have to cut down.

dude u need to read alot of articles about lifting and **** lol,u really think 4 sets is good enough for triceps lol,theres 3 different muscles in the tricep by the way

[olibeast]

dude u need to read alot of articles about lifting and **** lol,u really think 4 sets is good enough for triceps lol,theres 3 different muscles in the tricep by the way


face/palm

GTFO

[Johnbodybuilder]

dude u need to read alot of articles about lifting and **** lol,u really think 4 sets is good enough for triceps lol,theres 3 different muscles in the tricep by the way

Chris, i'm a hardgainer, my body literally shrinks when i do more than 10 sets for a bodypart, All of my size i ever gained was from low volume and strength work. higher volume only made me decrease.

[Chris...Bodybuild]

Chris, i'm a hardgainer, my body literally shrinks when i do more than 10 sets for a bodypart, All of my size i ever gained was from low volume and strength work. higher volume only made me decrease.

idk mabey man lol,4 sets just doesnt rlly seem enough,id suggest at least 8 sets

[Johnbodybuilder]

idk mabey man lol,4 sets just doesnt rlly seem enough,id suggest at least 8 sets

Haha!!! rofl. ive just done chest and arms w/ 4 sets. (not each)
your but i done it with more intensity than any volume trainer would train.
it's obvious that 8+ makes you happy and you probably have good reason for it.

[Johnbodybuilder]

Great workout today,
Hit all muscles with mind blowing intensity and i think i sparked the right growth.
I was stronger today also which im really happy about.
Workout rating 10/10 Good pump in arms not really in chest.

CHEST:

Shallow Decline Barbell Bench Press:
(warm up)
45 x 20
88 x 15
135 x 4
(Working set)
148.5 x 12 (2-3 assisted, slow negatives on all reps)

Incline Dumbell Fly:
38.5 x 12 (2-3 assisted, slow negatives on all reps)

TRICEPS:

Tricep Pushdown:
70 x 6.5 (slow negative, static contraction at bottom, no assisted reps)

Superset

Close Grip Bench:
88 x 8-10 (forgot reps) (normal reps no negatives)

BICEPS:

Concentration Curl:
33 x 6 (negatives, static contractions, positive failure w/o forced reps)

Superset

Underhand Close Grip Pulldown:
165 x 7 (negatives, static contractions , 2 forced reps)

Thats it for today!

[Chris...Bodybuild]

Great workout today,
Hit all muscles with mind blowing intensity and i think i sparked the right growth.
I was stronger today also which im really happy about.
Workout rating 10/10 Good pump in arms not really in chest.

CHEST:

Shallow Decline Barbell Bench Press:
(warm up)
45 x 20
88 x 15
135 x 4
(Working set)
148.5 x 12 (2-3 assisted, slow negatives on all reps)

Incline Dumbell Fly:
38.5 x 12 (2-3 assisted, slow negatives on all reps)

TRICEPS:

Tricep Pushdown:
70 x 6.5 (slow negative, static contraction at bottom, no assisted reps)

Superset

Close Grip Bench:
88 x 8-10 (forgot reps) (normal reps no negatives)

BICEPS:

Concentration Curl:
33 x 6 (negatives, static contractions, positive failure w/o forced reps)

Superset

Underhand Close Grip Pulldown:
165 x 7 (negatives, static contractions , 2 forced reps)

Thats it for today!

i wish you the best man,ur height is huge and uve got a good build.I just dont know wat the hell you are thinking with all of these dumass routines,either pick one,and stay with it for at least 2-3 months instead of a diff. routine every week,just get a basic routine with compound movements and train insane and try to increase the wieght every week or so,ur wasting ur time finding all of these routine just get a basic routine and train hard and it will work lol,its not rocket science...and serously bro i wish you the best and hope u will be great,train hard dude

[ShayThor1989]

Great workout today,
Hit all muscles with mind blowing intensity and i think i sparked the right growth.
I was stronger today also which im really happy about.
Workout rating 10/10 Good pump in arms not really in chest.

CHEST:

Shallow Decline Barbell Bench Press:
(warm up)
45 x 20
88 x 15
135 x 4
(Working set)
148.5 x 12 (2-3 assisted, slow negatives on all reps)

Incline Dumbell Fly:
38.5 x 12 (2-3 assisted, slow negatives on all reps)

TRICEPS:

Tricep Pushdown:
70 x 6.5 (slow negative, static contraction at bottom, no assisted reps)

Superset

Close Grip Bench:
88 x 8-10 (forgot reps) (normal reps no negatives)

BICEPS:

Concentration Curl:
33 x 6 (negatives, static contractions, positive failure w/o forced reps)

Superset

Underhand Close Grip Pulldown:
165 x 7 (negatives, static contractions , 2 forced reps)

Thats it for today!

lol wut?

[7399martyn]

still bulking? when are you gonna stop?

[dunkalicious]

I would suggest to bulk to 255+

[Johnbodybuilder]

I would suggest to bulk to 255+

I shall see.
And chris this routine is a long run thing.

[Johnbodybuilder]

Gonna Hit legs in an hour or so..

[cheesecake0]

good luck bro

[dunkalicious]

me too brah

[Johnbodybuilder]

HIT LEGS

Leg extension :
45 x 12 (warm up)
110 x 15 ( slow reps w/ static contractions, 15 second hold on last rep)

SuperSet

Leg Press:
4 Plates x 15 (2 forced reps)

SuperSet

Leg extension contraction:
15 seconds

Calves:
135 x 12 (slow reps, static contractions)

[Widge]

3 sets for upper legs? and no direct hammy work

i thought you wanted to bodybuild

[Johnbodybuilder]

3 sets for upper legs? and no direct hammy work

i thought you wanted to bodybuild

hammies will be worked on deadlifts.

Quads was 1 set made up of 3 supersets taken to failure with high intensity techniques.

Dorian yates built his body like this.

[Hartyboy]

Not doing Squats?

[cheesecake0]

no offense brah, but your not advanced enough to use these techniques. your wasting your time.

i would stop and use something that is supposed to be for teens with less than 1 year of training.

[Chris...Bodybuild]

hammies will be worked on deadlifts.

Quads was 1 set made up of 3 supersets taken to failure with high intensity techniques.

Dorian yates built his body like this.

lol u are rlly dumb,im sorry,but only 3 sets for legs..
and ya dorian might of built it like that when he was juicing,ur not dorian yates lol,get ur routine in check dude,how long did that workout take you,5 minutes lol

[Saint_James]

lol u are rlly dumb,im sorry,but only 3 sets for legs..
and ya dorian might of built it like that when he was juicing,ur not dorian yates lol,get ur routine in check dude,how long did that workout take you,5 minutes lol

I hate to say this, but the last 3 posts i agree 100% with you chris.

just go on a simple split man: (not in a row)
Day 1: Chest/Tris - focus big on flat bb and close grip bb
Day 2: Legs - focus BIG on squats (5-8 rep range)
Day 3: Shoulders/Traps - focus big on military press/ DB Press + isolation
Day 4: Back/Bis - focus big on deadlifts + bb row

you over complicate everything man. just get on a simple routine (doesnt have to be a beginner) and just workout.

Get better macros and eat better kinds of foods.

[7399martyn]

im dissapointed, no squats?

[Johnbodybuilder]

im dissapointed, no squats?

I don't like squats, i cant feel **** in my legs and i cant balance and only feel it in lower back. Leg presses work my legs much better.

[Widge]

ok srs question

i know your goals are to compete at a high level and all that stuff, baring this in mind and the fact that alot of pro's started juicing pretty early, when are you guna start thinking about your first cycle?

[Johnbodybuilder]

ok srs question

i know your goals are to compete at a high level and all that stuff, baring this in mind and the fact that alot of pro's started juicing pretty early, when are you guna start thinking about your first cycle?

Let's just say, not anytime soon.

[Widge]

Let's just say, not anytime soon.


juice now juice now

would be the most epic journal ever

[Johnbodybuilder]

no offense brah, but your not advanced enough to use these techniques. your wasting your time.

i would stop and use something that is supposed to be for teens with less than 1 year of training.
Wut? noobs are meant to pack on loads of mass on HIT.

lol u are rlly dumb,im sorry,but only 3 sets for legs..
and ya dorian might of built it like that when he was juicing,ur not dorian yates lol,get ur routine in check dude,how long did that workout take you,5 minutes lol

You obviously dont like the way im training at the moment, but it's making me progressively stronger. Fact is, im gonna grow a damn sight better on HIT than i ever would on the sort of volume you do. But i know it works for you.

[Johnbodybuilder]

juice now juice now

would be the most epic journal ever

Nah, Im gonna add some good mass naturally.

[Johnbodybuilder]

Done tons of cardio this week, getting quite fit actually.
Been doing 5 hours landscaping today so im knackered. Going for a chinese buffet tonight!

[Johnbodybuilder]

What a fcken workout, set a great pr, and my whole body feels like its exploding with size, my front double bi is really looking thicker.

Back/Delts HIT:

Chest supported row: 2 plates x 6 (PR)

Superset

Palms up pulldown : 143 x 12 (4 assisted reps)

Deadlift : 308 x 10 (PR)

Delts:

Db Press : 55 x 8 ( 2 assisted)

Bent over laterals: 22 x 12

Yeah buddy!!

[Johnbodybuilder]

Gonna demolish chest n arms in a while.

[dunkalicious]

don't overtrain.

[.Alex]

You seem to have a hell of alot of motivation mate :)

[Johnbodybuilder]

don't overtrain.

No but i wont undertrain either :)

[cheesecake0]

good job on the 25's DB press mate.

you going for 70kg bench x 12?

gl :D

[Johnbodybuilder]

good job on the 25's DB press mate.

you going for 70kg bench x 12?

gl :D

Ye man fckin crazy right now gonna give it my all.

[cheesecake0]

good luck man.

what did you do on ur last bench workout?

[Johnbodybuilder]

Well a couple of signs came from todays workout and they won't be ignored.
I am definitely overtrained in now, all the symptoms of overtraining which i have experienced before are coming back to me. So not to worry, im just going to add a 4 day rest inbetween every session and the problem will soon dissapear. Mike metzner says you should rest atleast 4-7 days before workout, i thought i could get away with 3x a week, i'm most certainly wrong.

Chest/Arms HIT:

Shallow Decline bench press:
132 x 4
155 x 8 (2 assisted)

Db incline Press:
55 x 10 ( 2 assisted)

Arms:

Concentration curls: 33 x 8 (each arm)

Superset

Underhand pulldown : 155 x 8 (2 assited)

Tricep pushdown: 80 x 6

Superset

Close grip bench: 110 x 6

Finished with some abs work, 20 min bike to gym & back.

[dunkalicious]

overtraining is worse than undertraining.

[Johnbodybuilder]

overtraining is worse than undertraining.

yes, i don't get the point your trying to make?

[dunkalicious]

you said you are starting to notice some signs of evertraining, so I would advise you to slow down a lil.

[Johnbodybuilder]

you said you are starting to notice some signs of evertraining, so I would advise you to slow down a lil.

Yep i've added a 4 day rest period inbetween every sesssion, ill see how it goes, ill just have to keep playing around with things untill i can sort it all out.

[cheesecake0]

sorry to say but i told you so.

lol

[Johnbodybuilder]

sorry to say but i told you so.

lol

Nah you never told me so, i just need more rest, nothings wrong, just need more rest, but from the last couple of weeks i've already come to conclusion that HIT definitely works.

[cheesecake0]

so basically your working out twice a week now?

workout
rest
rest
rest
rest
workout
rest

looks **** to me

[Johnbodybuilder]

so basically your working out twice a week now?

workout
rest
rest
rest
rest
workout
rest

looks **** to me

Yep , ill see how it goes. Whenever i train 3x week and add weight to the bar it soon catches up with me and i start back at square 1.

[olibeast]

Yep , ill see how it goes. Whenever i train 3x week and add weight to the bar it soon catches up with me and i start back at square 1.

really?

thats pretty unlucky tbh. :eek:

[Johnbodybuilder]

really?

thats pretty unlucky tbh. :eek:

I'm a true hardgainer, terrible genetics.

[fahrenheitt]

^Feel you there brah