Meathead's Journal

[meathead198]

I will be doing a modified version of FI's hypertrophy program consisting of 6 week cycles:

Weeks 1 and 2 (normal training) 3x6(sets reps) for each exercise:

Mon- Upper body
Tue- Rest
Wed-Lower body
Thu- Upper body
Fri- Rest
Sat- Lower body
Sun- Rest

Weeks 3 and 4 (loading) 3x8

Mon- Upper body
Tue- Lower body
Wed- Upper body
Thu- Lower body
Fri- Upper body
Sat- Lower body
Sun- Rest

Weeks 5 and 6 (deloading) 2x10

Mon- Rest
Tue- Upper
Wed- Rest
Thu- Rest
Fri- Lower
Sat- Rest
Sun-Rest

I will post specific exercises i do after each workout, and post my weight at the beginning of each week.

For this first week, i will be deloading from my old split, then next week, my 1st cycle will start.

Weight(09/02/04)-171lbs

[Heisman]

It will be interesting to see how well this program works. Make sure your diet is good. Good luck.

[DB15]

Really though Im really ceurious to how HSt type training goes

[meathead198]

would it be a good idea to post my daily diet aswell??
I think its pretty perfect for me.

3400cals
300g prot
325g carbs
100g fat

[meathead198]

Tue 10/02/04

Lower body deload, all sets 2x10

Squats(100lbs)
Deads(120)
SLDL(80)
Calf raise(308)
Crunches(BW)

Nice and easy, only took 35mins.

Rest breaks were constant at 90 secs on compounds, 60 secs on isolations

[Heisman]

Is it hard to do less then you are used to?

[meathead198]

Yes quite hard, you dont feel as if you are working yourself hard enough. I suppose it is for the best though

I cant wait for loading week!!!

[meathead198]

Hey, i got nuttin better to do, so im gonna post my diet:

Food/Prot/carbs/fat/cals

7.30
50g oats
300ml milk
sultanas
15g flaxseed
20g Natural PB
100g tuna= 45/60/20/620

9.30
2x wholemeal bread
100g tuna
50g cottage cheese
15g flaxseed
100g tomatoes
80g cucumber=45/40/10/430

11.30
same as 9.30=45/40/10/430

13.30
1 litre of skim milk=34/50/1/344

16.00
Same as meal 1, but only 10g PB=40/60/15/535

at 19.30 I will have
7 scrambelled egg whites
2x wholemeal toast
15g flaxseed
5ml flaxseed oil=35/40/15=435

And before bed, at 09.20 I will have
300g cottage cheese
15g flaxseed
15g peanuts=45/5/15=335

Totals.....300/295/85/765/3145

This is a non workout day.

On workout days i also have a PW shake of
75g oats
35g whey
500ml water=45/50/5/325

bringing my totals to 344/345/90/3470

How do u guys rate this?

[meathead198]

While im at it, i may aswell post my supps:

7.30
1000mg Vit C
400UI Vit E
B-complex vitamin

Post workout(if non workout day times posted in brackets)
1000mg Vit C (16.00)
400UI Vit E (16.00)
400mcg Chromium(7.30)
5g creatine (7.30)
300mg Alpha lipoic acid

20.50
50mg Zinc gluonate
400g magnesium citrate
50mg Vit B6

[LethalRoseDose]

Originally posted by meathead198


Rest breaks were constant at 90 secs on compounds, 60 secs on isolations

sorry for the newbie question but what exactly are compounds and isolations?

[meathead198]

Componds= multijoint movements, such as bench press, barbell row, squat etc

Isolation=Single joint movement, such as bicep curl, leg extension, etc

[meathead198]

I know this is O/T but is my 17th birthday today!!!!

I hope i dont cheat too much

[Heisman]

Originally posted by meathead198
I know this is O/T but is my 17th birthday today!!!!

I hope i dont cheat too much

Cheat as much as you want. One day won't hurt. Just make up for it over the next few days. Happy birthday! :)

[GUNZOFNAVARONE]

Originally posted by meathead198
I know this is O/T but is my 17th birthday today!!!!

I hope i dont cheat too much

17? eat whatever the hell you want (eat some MCDonalds for me!)

[meathead198]

Well, my birthday is over, and i can happily say i didnt cheat once!!!!! I wasnt even tempted.
I've been itching to go tothe gym since wednesday morning, nows my chance!

Upper body deload here i come

[Heisman]

Originally posted by meathead198
Well, my birthday is over, and i can happily say i didnt cheat once!!!!! I wasnt even tempted.
I've been itching to go tothe gym since wednesday morning, nows my chance!

Upper body deload here i come

Wow. I know that I will pig out when my birthday comes around.

[meathead198]

Here it is, my last deload workout before the hard work begins:

Upper body (all 2x10)

Lat Pulldowns(unsure)
Bicep curl(30lbs)
Incline bench(45)
skullcrushers(35)
Military press(40)
Lateral raise(10)
Shrugs(95)
Forearm work

I seem to have put on a fair bit of muscle this week, despite not training hard.

[Heisman]

When you train hard for a while and then go easy your body tends to put on muscle. Now the hard work begins.

[meathead198]

Lookin forward to gettin back into the gym this week!my first workout will be Upper body.

Weight is 170lbs, a 1lb decrease on last week, not sure why this is, my diet was solid, and i look bigger, very strange

[Thanos]

Originally posted by meathead198
Weight is 170lbs, a 1lb decrease on last week, not sure why this is, my diet was solid, and i look bigger, very strange

Most likely water weight? but 1lb decrease is nothing to worry about. Good Luck on FI's hypertrophy program ....

[meathead198]

Thanx thanos, im not too worried about the 1lb loss.

Here is Workout 1 all 3x6 sets/reps, unless stated otherwise

Upper body,

Lat pulldown(110lbs)
Cable row(75)
Curl(55)
Bench press(65)
Military press(60)
Lateral raise(20)(2x6)
Tri dips(BW)
Shrugs(105slow)

Then i did a 5 minute jog home as I forgot my Post workout shake.

It all felt really good every set was 1 or 2 reps short of failure.

[meathead198]

My pics can be found here if anyone is interested

http://forum.bodybuilding.com/showthread.php?s=&threadid=227315

[meathead198]

Heres todays workout:

Lower body all 3x6

Squat(130lbs)
Leg xtensions(165)
SLDL(105)
Cable crunch(50)
Calf raise(374)

[meathead198]

Well, luckily today is a rest day, iv got some serious DOMS in my back, traps and hams, hopefully it will all be gone by tomarrows upper body workout.

[Heisman]

Nice workouts. No matter how sore you are, work through it. You have a good base from your pictures. Eat a lot of food and you should be big in no time.

[meathead198]

This one felt good!!!

Upper body
Incline bench(65)
Flat bench(60)
Lateral raise(20)
Tri dips(BW)
Pullup(BW)5, 4reps to failure
Cable row(80x1)did because i didnt think i could get out another good set of pullups
Hammer curl(50)
Shrugs(110x2 130)
Grip 20 secs static hold

Everything went smoothly, tried wide grip pulluls for the first time unsupported and even tho i cudnt get to my 6th rep they still felt good.

Shall i continue to do BW pullups instead o pulldowns, even tho i cant get the full 6 reps?

[meathead198]

Here are some measurements, take into account that they may not be 100% accurite:

Shoulders 45"
Chest(accross nipples) 37"
Stomach 33"

Right upper arm 14"
Left upper arm 13.5"

Right forearm 11"
left forearm 11"

Right wrist 6.5"
Left wrist 6.5"

Right quad 22"
Left quad 21"

Right calf 15"
Left calf 15"

Right ankle 9"
left ankle 9.25"

So, are these measurements an good??
and is it normal to have bigger calves than upper arms??

[Heisman]

I'm not good with measurments, but everything looks porportianate to each other to me.

How wide was your grip for the pull ups? You don't want it to be more than an inch or two wider than shoulder width or you will likely mess up your shoulders and see less results.

Just rest an estra 30 seconds and do another set of pull ups.

[meathead198]

they were abouy 2-3 inches wider than shoulder width

[Swedish dude]

whatzup James! workouts looking real nice. Interesting program, hope it works out for you.

btw, how long are you bulking for?

I am bulkin until April.

peace and good luck

[meathead198]

Thanx David as long as i bulk cleanly, im gona keep goin till february next year.

On a side note, DOMS is seriously bad in chest and lats, even tho I only did 3 sets for lats. Hams have recovered though, ready for tomorrows lower body.

[DB15]

Your journal seems really good, I would like to see you put more effort into your diet after your first 8 weeks, we will be able to see how much of a diffrence it makes

[Younglifter14]

COol workouts. Is this Kyle's hypertrophy program?

Young

[CYN1C]

Originally posted by Younglifter14
COol workouts. Is this Kyle's hypertrophy program?

Young

[CYN1C]

wtf happened to my responce...????


I wrote a message :$

:-\

:(

[Heisman]

If you are bulking then why did you lose weight over the last couple of weeks?

[meathead198]

Not sure, i think it must have been water from the week i gained extra, as i have definately put on muscle mass, i can see it in my arms and lats, they look much larger.

And Young, yes this is a version of Kyles hypertrophy program

[meathead198]

Heres todays workout:

Saturday 21/02/04
Lower body
Deadlift(150)
Leg curl(115)
Leg press(308)
Calf raise(374)
Leg raise(2)

All felt good, took about 40 mins.

[caughlan]

Nice journal James! :)

I may end up trying this program as it seems to be helping you quite a bit...

Good luck bro.

[Jimmy_magix]

good work, if youre weight continues to stick, you could either increase your carbs a wee bit or drop a little off the fats and add some carbs in to fill the calorie gap. Your diet looks solid enough, do you use whey? I didnt see it listed anywhere?

good luck though bro. It will be interesting to see how you come along.

[Heisman]

Nice workout. You might want to up the carbs a little bit to make sure you gain although you seem to know what you are doing.

[meathead198]

Yes Jimmy, I do use whey, 35g post workout.

I just realised my problem, i was converting lbs to stones incorrectly, here are my past weights for my bulk:(correct this time)

(monday) week1. 163
2. 163.8
3. 165 started creatine oon thurs of this week
4. 166
5. 167.2
6. 170.2
7. 169
8. 168
and on friday morning of week 8 i weighed 169.8 lbs, it must be due to water weight fluctuations

[Heisman]

Up the calories more and you will gain more weight. Do you believe you have gained muscle over the past couple of weeks?

[meathead198]

Originally posted by Heisman
Up the calories more and you will gain more weight. Do you believe you have gained muscle over the past couple of weeks?

The strange thing is yes, i look like i have gained muscle.

Back on track this week tho.

23/02/04-169lbs

[meathead198]

Heres todays workout, didnt feel too good. I just didnt get into a rythm. Some weights and reps increased, others did not, due to time issues and shorter rest breaks.

Mon
Upper
Pullup(BW 5reps)
Lat pulldown(115lbs 6,8reps)
Cable row(85)
Chins(BW)1 set
Cable curl(60) 2 sets
Bench press(65) slow
Shoulder press(60)
Shrugs(160)
Tri dips(BW)
Grip work


I was gonna try another set of pullups, but was too fried from the first set, im gona leave them until my next cycle.

[meathead198]

A much better workout, weight increased on most lifts

Tue
Lower body
Squat(130, 140x2)
Leg press(308)
SLDL(105 slow)
Hypers(100)
Cable crunch(100)
Calf raise(396)

This all felt good, much better than monday.

[Heisman]

Good workouts. What exactly do you do for your grip?

[Davesta]

Hey, your program seems to be working well. I would try upping your calorie intake by about 300 per day to ensure you keep gaining consistently.

I started a modified version of FIs hypertrophy program myself this week after seeing your post in the teen section. Thanks for the inspiration to get back to periodized training!! I'll post up a journal myself soon.

Keep lifting!

[meathead198]

Glad to see some people are encorperating periodisation into their workouts.

I woke up this morning, and had the worst case of DOMS ive ever had in my quads. And a little in my back. This may still be there friday mornin, i hope not though.

[meathead198]

Well, today is my upper body workout, the last one in my normal training phase. i have some slight DOMS in my back and traps, i hope this will dissapear once i finish my warmups. Randomly weighed myself thismorning at 169.6lbs. On track for another 1lb this week!!!

Misc... Tomorrow at 07.30-08.30am will be my lower body workout. Then at 2pm i will be giving blood for the first time(just turned 17) will this have any effect on my gains? Will it effect mondays workout?

[meathead198]

Another great feeling worout all doms was gone after i had warmed up.

Upper body
Incline bench(2x60 65)
Decline bench(60)
Skullcrushers(40)
Side laterals(20)
Pullup(BW negatives)
Curl(50)
Shrugs(160)
Forearm+grip work

With pullups, jumped slightly from the floor to get up, then lowered myself slowly.

[Heisman]

Nice workout. DOMS usually goes away when you warm up. Do a search for giving blood. There were a couple of threads on it not too long ago.

[meathead198]

Another good workout

Friday 27/02/04
Lower body
Deadlift(150,2x160)
Leg curl(120x2, 127)
Leg press(330)
Leg raise
Calf press(396)
Oblique work(1 set)

All felt good. Feeling DOMS in my back and tris from yesterdays workout.

Giving blood felt fine.

[Heisman]

Nice workout. The weight went up a lot in the leg press, and you also improved in deadlifts, which is always a good thing.

[Zen_Lifter]

Originally posted by meathead198
Another good workout

Friday 27/02/04
Lower body
Deadlift(150,2x160)
Leg curl(120x2, 127)
Leg press(330)
Leg raise
Calf press(396)
Oblique work(1 set)

All felt good. Feeling DOMS in my back and tris from yesterdays workout.

Giving blood felt fine.

Did you used to train each bodypart 1X per week? your DOMS will subside as your body adapts to the increased frequency. In fact, I am less sore on a 2X / week split then a 1X / week split. (once my body gets acustomed to it)

[meathead198]

yes, i used to train 1x per week. Im not tooworried abt the DOMS at the moment. Once im warmed up it practically dissapears.

[meathead198]

Well, tomorrow is the start of my load, and i couldnt be more psyched to lift. I cant wait to get into the gym and start. I've never been this excited about 2 weeks of workouts before!!!
Wish me luck everyone

[Heisman]

Good luck.

[meathead198]

Good workout, remember,for the next 2 weeks, all exercises are 3x8(sets/reps)

Mon
upper body
pullup-20
Row(65)
Hammer curl(40)
Shrug(150)
Bench press(50x2 55)
Shoulder press(40)
Tri pushdown(?)

All felt good, the transition from 6 to 8 reps was pretty easy and i guestimateds pretty accuritely the weights i needed.

Weight thismorning was 170lbs!! A 1lb increase on last week.

[Heisman]

It's time to load. A one pound increase is what you should shoot for. Good job.

[meathead198]

Todays workout

Tue
Lower body
Squat(110)
Leg press(308)
SLDL(105)
Cable crunch(60)
Oblique crunch(1set 50lbs)
Calf press(378)

All felt good. need to improve form a little on the cable crunches though.

Heismann, i dont have a set grip routine, but when i do work grip, its normally a few sets of static holds with as much weight as i can handle.

[Davesta]

Damn! You must workout mega early in the morning!!

Keep it up bro! How are the gains coming along?

[Heisman]

How early is it when you work out?

[meathead198]

Normally, i wake up at 6.20, eat, then workout at 7.30

[meathead198]

Davesta, the gains I am having on this program are awesome. It seems like I am growing visibly after every workout. When I've finished my first 6 week cycle, ill post more pics so we can see just how much I have progressed.

[Davesta]

Originally posted by meathead198
Davesta, the gains I am having on this program are awesome. It seems like I am growing visibly after every workout. When I've finished my first 6 week cycle, ill post more pics so we can see just how much I have progressed.

I'll look forward to it! I must admit that I've got a good feeling about this program too. I haven't really noticed any visible gains, but I never really do! I'm definitely feeling like it's working though, and my lifts are starting to increase nicely, along with my bodyweight, which can only be a good thing!

Keep up the good work! Time to eat!!

[Heisman]

Originally posted by meathead198
Normally, i wake up at 6.20, eat, then workout at 7.30

That shows dedication. We wake up at the same time, but I would never have enough energy to work out at 7:30.

[meathead198]

Thanx Heismann. I love working out first thing, makes me feel awake and strong all day. Also, i figure if I workout early, my muscles get 7 meals worth of nutrition post workout, as opposed to 2 or 3 if I worked out later at night.

[Jocableguy]

I never knew there was a time besides those between 12pm and 3am. Are there real people walking the earth?? lol Bro more power to you if you can do it that early. I bet you feel pretty damned good later during the day too after you recover from your workout. I bet you can't miss a morning workout now otherwise you feel like crapola.

[meathead198]

Todays workout

Incline bench(55)
Decline bench(55)
Skullcrushers(40)
Side latreals(20)
Pullup(-20)
Cable curl(45)
Shrugs(150)
Grip work

This workout was so good. I was so pumped at the end of it. The whole day ive just wanted to get back into the gym. Gotta love loading phases!!! :-)

[meathead198]

Just wondering, do you guys think i should add Rear raises for my rear delts? As my upper body workouts are only abt 45 mins long. Or do you think they get enough indirect stimulation from working back and shoulder press.

[Heisman]

Go ahead and do a couple sets of rear laterals. Great job on the workout. It is always nice when you feel the workout was productive.

[Jimineye]

Originally posted by meathead198
Just wondering, do you guys think i should add Rear raises for my rear delts? As my upper body workouts are only abt 45 mins long. Or do you think they get enough indirect stimulation from working back and shoulder press.

I just use Bent over Rows on back day to target my rear delts. Don't worry so much about the time as long as you are getting an intense workout. My shoulder and Chest days usually run only about 25 minutes.

[meathead198]

Hmm opposing answers... I dont think I should add in another compound for back as jimeneye suggested, I may just do 1 set each upper body workout in my load. So 3 sets per week.

[Heisman]

Originally posted by meathead198
Hmm opposing answers... I dont think I should add in another compound for back as jimeneye suggested, I may just do 1 set each upper body workout in my load. So 3 sets per week.

Listen to my advice over Jimineye's anyday. Remember this:


Jimineye is stupid. :D

[meathead198]

Originally posted by Heisman
Listen to my advice over Jimineye's anyday. Remember this:


Jimineye is stupid. :D

lol

I think imgona start doin em next week, using cables tho to allow for a more full range of motion.

Todays workout

Thu
Lower
Deadlift(150)
Leg curl(110)
Leg press(2x308, 330)
Leg raise
Oblique crunch(2x60)
Calf press(374)

All felt good, deads were a little easy, more weight next week, same goes for leg press.

[Heisman]

Nice workout. When things are easy, it's definitely time to move up.

[meathead198]

Todays workout

Fri
Upper body
Pullup-20
Cable row(65)
Cable curl(45)
Shrug(150x2 160)
Bench(55 60 55)
Shoulder press(40)
Pushdowns(50x2 67)

Gained weight on bench , shrugs and pushdowns. Still loving this setup. 1 more workout to go this week.

[Heisman]

Good job increasing. Keep it up.

[meathead198]

Thanx Heisman, Ive kept it up!!

Sat
Lower body
Squat(120)
SLDL(105)
Hypers(2x100lbs)
Cable crunch(60)
Calf press(374lbs, 9 9 8 reps)

Short but sweet, Gained weight on squats, lowered rest periods between SLDL's, and added reps to calf press. All this, and running on only 6hrs of sleep.

[Heisman]

Good job. You did better on the two main leg exercises. This program must be working for you.

[meathead198]

I cant tell tou just how great this program is. For everyone that reads this journal, try this split. It is amazing. I have never experienced gains like this before, and I've only been on it for 3 weeks.

Cant wait for tomorrow morning, another 6 days straight of working out!!

[Jocableguy]

You are doing great dude. When you have one off day and miss working out you know you have a program to stick with. Good stuff with the gains too.

[meathead198]

Todays weight... 171lbs.
a 1lb increase in last week.

[meathead198]

Todays workout

Mon
Upper body
Incline bench(60)
Decline bench(55)
Tri Dips-20
Pullup-20
Hammers(40)
Shrugs(150 160x2
Bent over raise(30) 2 sets
Grip

All felt good, incline bench went up 5 lbs, weight also increased on shrugs.

The addition of bent over rows went ok. Not sure if im going to continue doing them though.

[Heisman]

Did you do bent over rows or raises?

[meathead198]

Raises, they were todays shoulder exercise.

[meathead198]

Todays workout, short but sweet

Tue
Lower
Squat(120x2 130)
SLDL(105)
Cable crunch(65)
Calf press(374x2 396)

Increased something on each exercise. Weight on squat, crunch and calf press, and intensity on SLDL(shortened rest periods).

I was in and out of the gym in about 45 minutes.

[Younglifter14]

awesome work meathead. I really can't wait to try this. Keep updating :D and pictures would be great also.

Keep lifting :)

Young

[meathead198]

Thanx young!! When you gonna start up this program? It will be interssting to see oher peoples progress. I'm gona post pics at the end of each cycle, probably the last sunday in each 6 week cycle. Which are the best poses to use?

[Younglifter14]

Originally posted by meathead198
Thanx young!! When you gonna start up this program? It will be interssting to see oher peoples progress. I'm gona post pics at the end of each cycle, probably the last sunday in each 6 week cycle. Which are the best poses to use?

once I finish this FI strength program :) ( 2 weeks)...

I would think front double bi, rear bi, most muscular, and legs are pretty good.

Young

[Davesta]

Originally posted by Younglifter14
once I finish this FI strength program :) ( 2 weeks)...

I would think front double bi, rear bi, most muscular, and legs are pretty good.

Young

Throw a side chest and a lat spread in there too!!

Good to see you're joining us on this program Younglifter!

[Heisman]

Originally posted by meathead198
Todays workout, short but sweet

Tue
Lower
Squat(120x2 130)
SLDL(105)
Cable crunch(65)
Calf press(374x2 396)

Increased something on each exercise. Weight on squat, crunch and calf press, and intensity on SLDL(shortened rest periods).

I was in and out of the gym in about 45 minutes.

Good workout. You increased on everything. This must be working well.

Do a front and back lat spread as well as the others.

[meathead198]

todays workout

Upper
Pullup-20x2 -15
Row(65)
Cable curl(45)
Rear larerals(30)x2
Bench(60x2 65)
Shoulder press(45)x2
CGBP(45)
Forearms, 6 sets

weight went up on pullup, shouder press and bench.

[Davesta]

Good job! Keep up the gains bro!

[Heisman]

Nice job, keep improving. :)

[meathead198]

Weighed in at 171.4 thismorning. Perfectly on track for another pound this week!!!

Next two weeks i may aim for 2lbs a week, due to overreaching and supercompensatiory factors(sorry I cant be more specific, need to go workout)

What do you think? Do you think I would gain too much fat?

[mattsgr]

this routine looks really good and i've been looking for a new good routine for ages. I will also give it a go. Thanks Meathead198!!!

[Heisman]

I would only gain 1.5 or 1.75 pounds at the most if I were you. 2 pounds just seems too high.

[meathead198]

Go for it mattsgr. I'm sure you'll love it.

Thanx again heismann, you've been a great help.

Todays workout

Thu
Lower
Deadlift(160x2 170)
leg curl(128)
leg extension(185)
Calf raise(374 396x2)
Leg raise

First time doin leg extension in a while, felt ok though. Gained on deadlift and calf raise.

[mattsgr]

I am about to start this routine and would like to ask if it is important to take a protein supplement. If I decided to start using one would I notice big muscle increase or not much? I have just turned 16, is this routine safe to use?

[meathead198]

Protein is 100% safe to use, get some 100% whey protein for post workout. But make sure your whole diet is in check. Post it in the ntrition section for us to critique.

[meathead198]

Todays workout:

Fri
Upper body
Incline bench(60x2 65)
Flat bench(60x2)
Side laterals(2x20 15)
Pushdowns(60x2 72)
Pullup-20
Chins-20 x2
Bent over raise(2x25)
Shrugs(160)
Grip

This was my longest and highest volume workout, as it is my last Upper body workout before my deload. It all felt really good, I had the biggest pump I've ever had by the end of it. Weight went up on shrugs, incline bench side laterals and pushdowns

[Heisman]

Good workout. Are you upset that you have to deload now.

[Jimmy_magix]

Originally posted by mattsgr
I am about to start this routine and would like to ask if it is important to take a protein supplement. If I decided to start using one would I notice big muscle increase or not much? I have just turned 16, is this routine safe to use?


whey protein can be used after a workout. Personally, I drink my shake towards the beginning of my workout since it allows a rapid increase in amino acids to aid muscle repair. I find it to be much more beneficial to muscle building. Just another perspective for you to consider.

[meathead198]

Yes Heisman, I am a bit annoyed that I have to deload. But i made my last workout count, all I can say is wow.


Sat
Lower body
Squat(130 140)
Leg press(330x2 330(9reps))
SLDL(140x2 150) longer rest period(90secs)
Hypers(110x2)
Cable crunch(70x2)
Oblique work(2 sets)
Calf press(374 396 418)

Weight went up on every exercise, notably SLDL. Its like I grew a third Hamstring.lol Weight increased 45lbs??

This was my longest workout so far, about 50mins, and I loved every minute of it.

[Damien]

Looking good bro.
Deloading sucks big time.

I may try a similar loading protocol after cutting.
But I'll be using a little less base volume and add some dropsets to increase tension time.

[meathead198]

You keeping a journal on that Damien, it'll be interesting to read!

[Heisman]

Good workout, and great job on the sldl. You don't have to deload; nobody is making you. You could try another loading week and deload after that. I know that there is a lot of science behind the periodization program, but it all comes down to what you want to do.

[mattsgr]

After the 6 week cycle has finished and if you wanted to do it again would you start at the 'regular training' weeks or the 'loading' weeks??

And tomorrow I am going to be starting this routine. It looks like it could make me some serious gains.
Wish me luck!!

[meathead198]

Good luck.

You can do either another load then deload, or just repeat the 6 week cycle. Its up to you.

[meathead198]

Weighed in today at 172lbs.

I stopped creatine on sunday, so my weight may fluctuate a bit from now on.

[Davesta]

Originally posted by meathead198
Weighed in today at 172lbs.

I stopped creatine on sunday, so my weight may fluctuate a bit from now on.

Good job! You've made some good gains here mate, well done! What are your plans after you've finished deloading? Are you going to carry on for another cycle? If so, are you going to bother with the Normal training phase, or enter straight into loading again?

[meathead198]

I'm not sure yet. If I continue with this setup, I will probably just do 2 weeks deload, 2 weeks load. However, I have been thinking about a new setup, increasing density and volume not frequency. But its gona take a lot of planning.

[meathead198]

Todays workout, all 2x10 sets/reps

Tue
upper
Pullup-35
Curl(30)
Incline bench(40)
Shoulder press(35)x1
Side laterals(10)x1
Rear laterals(25)x1
Shrugs(100)
Tricep dips-35

First deload workout. All pretty easy. 12 days to go...

[mattsgr]

have you made good gains with this workout?
I was supposed to be doing this workout this week but my back is aching and i want a week off!!!
Last year I was just performing routines which I had made up, but this year I am going to try many routines-
-this one
-HIT
-VRT
ne more??....

[Heisman]

Originally posted by mattsgr
have you made good gains with this workout?
I was supposed to be doing this workout this week but my back is aching and i want a week off!!!
Last year I was just performing routines which I had made up, but this year I am going to try many routines-
-this one
-HIT
-VRT
ne more??....

What is VRT?

Nice workout. Just get all the reps in and try to focus on having everything feel like it is working. I think the deloading period is an excellent chance to work on your mind muscle connection.

[Jimmy_magix]

dont forget to throw in a side tri in your pics and squeeze hard, it is an excellent way to evaluate bodyfat (other than an ab thigh) as it puts the obliques and abs on show.

[mattsgr]

VRT-
Variable rep training
http://www.bodybuilding.com/fun/alwyn3.htm

[meathead198]

I havent yet weighed myself again. But i am looking slightly more defined now im off the creatine. Not sure when I'm gona start again. Maybe the beginning of my next loading phase...thats 4 weeks. advice?

[meathead198]

Weight as of thismorning, 171.4lbs Thats only 0.6lbs loss since monday (stopped creatine sunday) I am happy with this. Hopefully I wont lose much more.

Target by monday... 171lbs

[Jimmy_magix]

Originally posted by meathead198
I havent yet weighed myself again. But i am looking slightly more defined now im off the creatine. Not sure when I'm gona start again. Maybe the beginning of my next loading phase...thats 4 weeks. advice?

aye thats about right, cycle off for four weeks, you could get away with three if you really wanted to. Are you noticing a strength decrese now you're cycling off? I always seem to maintain mine pretty well when off cycle.

[meathead198]

I cant tell if my strength has decreased, as I am in my deload week. im only completing sets with about 50-60% effort. I'm sure ill find out in a couple of weeks though.

[sidewinda]

Awesome journal... I'm think I'm going to start this program when I finish my week off, and I'm actually considering keeping a journal having read this. It looks like you made some great gains... has anyone else used this routine that you know of?

[Davesta]

Originally posted by sidewinda
Awesome journal... I'm think I'm going to start this program when I finish my week off, and I'm actually considering keeping a journal having read this. It looks like you made some great gains... has anyone else used this routine that you know of?

Me me me!!!!

[meathead198]

There arre a lot of people who have done, and loved this program over on fortified Iron. Good luck sidewinda, and keep a journal so we can see how ur doin!!

[sidewinda]

Yeah, I found it on FI too... I think I will, actually! I'm really really weak but maybe a journal would keep me on track and going in the right direction. If you see one in a few days, don't be surprised ;)

[Heisman]

Originally posted by sidewinda
Yeah, I found it on FI too... I think I will, actually! I'm really really weak but maybe a journal would keep me on track and going in the right direction. If you see one in a few days, don't be surprised ;)

Journals can only help.

[meathead198]

I saw my reflection in the window last night, and wow. My chest looked huge, bis looked bigger and lats were flaring!!

Weighed in thismorning at 171lbs. hopefully I can maintain this until monday!!

[meathead198]

Based on the fact tht my dad said I am getting fat, I have made a decision about my next cycle.

I will alternate:

2 weeks cutting(2000cals) lower vol routine.
4 weeks bulking(3300cals), 2 week load, 2 week deload

This way, I hope to get the best of both worlds.

[meathead198]

Todays workout, all 2x10 sets/reps

Saturday
Lower body
Squat(100)
SLDL(100)
Deadlift(100)
Calf raise(100)
Vacuum(3x45 secs)

trained at home for the first time since winter today. All went well, everything was easy.

I will post my 2 week cutting diet later today, think im gona lower carbs to about 100, 250prot and 70 fat.

1 week 2 days until normal training....

[meathead198]

6:30
Wholewheat(WW) toast 75g tuna, olive oil 20/15/10(P/C/F)=230 cals

7:30-08:15 workout

8:20
20g whey 40g oats (25/25/0)=200

8:50
WW bread, 100g tuna, 10g PB (30/15/10)=270

10:50
WW bread, 100g tuna, 10g PB (30/15/10)=270

12:50
WW bread, 100g tuna, 10g PB (30/15/10)=270

16:00
1/2 WW toast 2 eggs (20/7/15)=243

18:30
1/2 WW toast 2 eggs (20/8/15)=247

21:20(pre bed)
1/2 WW bread, 150g Cottage cheese, flaxseed (25/10/10)=230

there will also be 5-6 servings of veggies in there too, so 20g more carbs

Totals:
185 prot
130 carbs
80 fat
2085 cals

Going on the fact that 3250 cals makes me gain 1lb per week, 2750 must be maintenance.

2750-2085=665 calorie deficit a day.

665x14=9310

9310/3500=2.66lbs in 2 weeks

Add into the mix 2 HIIT sessions(wednesdays) and you get about 3lbs fat in 2 weeks. So overall, I hope to lose 5-6lbs, including water.

Supps:
4g Vitamin C spread into 4 1g doses
800 U.I. Vitamin E split into 2 doses
B-Complex vit, taken upon waking
400mcg chromium (PW)
Homemade ZMA

Hopefully then, Muscle loss will be minimised. After 2 weeks of this, I will start clean bulking again, 3000-3250 cals a day.

Any advice? suggestions? or does this sound good?

[Heisman]

I don't think that alternating your cutting and bulking will work. I would make a thread about this if I were you.

[meathead198]

Str8flexed has done it with great results. I was only planning on doing it the once though.

Then cleaning up my bulk a bit so I gain less fat.

[Heisman]

Originally posted by meathead198
Str8flexed has done it with great results. I was only planning on doing it the once though.

Then cleaning up my bulk a bit so I gain less fat.

Really? I had no clue. If Layne has helped you figure out how to do it, then go for it.

[meathead198]

Layne hasnt specifically spoken to me about it. I have just read about him doing it. I need to drop a bit of fat, so I thought this would be a good way to go about it, and not interrupt my bulk too much.

[sidewinda]

Alright, I'm going to start this program, see how it goes for me after taking a week off. I had one final question before starting: what kind of warm-up are you supposed to do? How many reps, what %, how many sets?

[meathead198]

I just do 1 light warmup set on my first compound movement for each muscle group.

Weight thismorning: 170.4lbs

[meathead198]

Todays workout

Tue
Upper
Cable row(50)
Curl(35)
Rear laterals(25)
Shrugs(100)
Bench(45)
Shoulder press(1x40)
Side laterals(1x15)
Tricep pushdowns(62)

All went good. Looked bigger than ever in the mirror thismorning. Gained a little too much fat though. 2 week cut coming up. May start saturday.

As for volume manipulation during the cut, I was planning on cuttin each exercise to 2 sets as opposed to 3? Good idea?

[Heisman]

You don't need to change your routine while cutting; just your diet. Stick to 3 sets if you can, but if you feel that 2 sets will be more productive then go for it.

[meathead198]

Ok Heismann, I was under the impression that during cutting you should lower the volume. Maybe not the case.

I will perform the same program as I have previously, with the same volume

[Jimmy_magix]

On a cut, I still keep the volume pretty much as it is when I am in an anabolic phase, however, I may drop around 2 or 3 sets off the total. I keep my reps low 7,6,5,4 and focus hard on the contraction of the muscle, using impeccable form. Its all good so long as you structure your diet to support your training. You need to create a fairly anabolic environment when training to stop catabolism. I consume the bulk of my carbs for the day in my pretraining (60g) and post training (65-70g) meals. I also consume an in-workout shake with 35g dextrose and BCAA's to keep my amino acid pool full and to guard against muscle atrophy during this catabolic time of the day.

[meathead198]

This deloading is killing me. Im suffering from Gym withdrawal. I really cant wait to start normal training again, even though I will be cutting.

Also, I have slightly changed my 2 week cutting diet, I will now have 30g aof carbs both pre, and post workout. i have also added 5g prot to meal 1.

totals are now
205 prot
130 carbs
85 fat
2105 cals

[Heisman]

Just get through the deloading and then destroy the weights again.

[meathead189]

Why have I been baned?? What is going on with this board?

[meathead198]

Well, my deload is almost over, and I can well and truly say my first cycle of this program has been amazing. Full measurements and weights will be recorded monday. 2 hours after my upper body workout, same as before.

[Heisman]

It's good to see that you are loving the program.

If you don't know, the board was hacked by a guy who banned everybody. Everything is back to normal now.

[meathead198]

Felt like doin a full body workout today, so I did.

Fri
Lower
Leg press(286)
Leg curl(?)
Hypers(95)
Decline crunch
Calf press(286)
Pullup-30
Chins-30 x1
Chest dips-30
Tri pressdown(50)


Pics and measurements also coming up...

[meathead198]

Measurements old/new/gain

Shoulders 45/47.5/2.5
Chest(accross nipples) 37/39/2
Stomach 33"

Right upper arm 14/14.3/0.3
Left upper arm 13.5/14/0.5

Right forearm 11/11.5/0.5
left forearm 11"/11.5/0.5

Right wrist 6.5"
Left wrist 6.5"

Right quad 22/22.5/0.5
Left quad 21/22/1

Right calf 15/15.25/0.25
Left calf 15/15.25/0.25

Right ankle 9"
left ankle 9.25"

best gains on shoulders and chest I think. But good gains all round!!!

[meathead198]

..

[meathead198]

...

[meathead198]

....

[meathead198]

........

[meathead198]

...........

[meathead198]

......

[meathead198]

..

[meathead198]

last one, unless I have any requests.lol

link to old pics...

http://forum.bodybuilding.com/showthread.php?s=&threadid=227315&highlight=my+pics+plz%2A

[Heisman]

You have made some good gains.

It is hard to judge the pictures because you are standing to close to the camera. It would be better if you were farther away.

[meathead198]

I know the picture quality is bad, but its the best I could do. I may get a digital camera soon though.

[meathead198]

Time to start cutting tomorrow. Hope i can get through the 2 weeks.

I probably wont be doing this program again, instead, i will be doing FI's new 10 week program.

Shall I post it in this journal, or start a new one?

[Heisman]

Originally posted by meathead198
Time to start cutting tomorrow. Hope i can get through the 2 weeks.

I probably wont be doing this program again, instead, i will be doing FI's new 10 week program.

Shall I port it in this journal, or start a new one?

This one. Then, down the road, people will be able to see how you started.

[ben©h_p®ess]

Could you post me a link to FI's 10 week program??

[meathead198]

He is releasing it tomorrow, I will post the link as soon as I find it.

[ben©h_p®ess]

Thanks

[meathead198]

Todays workout

Mon
Upper
Pullup-12
Cable rows(80)
Curls(60)
Rear raise(40x2)
Bench press (70x2 65)
Shoulder press(55x1)
Lateral raise(20x2)
Tri pushdowns(77)
Shrugs(160x2 150)
Grip work


All felt good. Strength increased on bench and pullups.

[ben©h_p®ess]

Did FI post that new 10 week program yet??

[Heisman]

Nice workout. Keep it up; you obviously know what you are doing since you are increasing so much.

[meathead198]

Todays workout

Tue
Lower
Squat(2x150)2nd set Failure, whoops
Leg press(2x352)
SLDL(160x2 170)
Cable crunch(75)
1 Leg calf raise(BW)

Gained on all lifts. Accidentally went to failure on set 2 of squats. My hams are killing me after the SLDL's!!

[meathead198]

Originally posted by ben?h_p?ess
Did FI post that new 10 week program yet??

No, not yet, I will edit this post when he puts it up.

[ben©h_p®ess]

thanks meathead

[meathead198]

Dietwise, all has gone well so far. Im sticking to 2100-2200 cals, only 2 days in though. I think I've dropped a little water weight, as I am looking more defined.

[meathead198]

Weighed in thismorning at 168.2lbs, I've visibly lost water weight, and I expect a lot of muscular glycogen due to the low carb nature of my diet. I am going to carb up on saturday, and maybe carry it over to sunday.

[meathead198]

Did HIIT for the first time in 3 months today. I use 1 minute intervals, for example, 20 means 20 secsprint, 40 sec recovery. And 15 means 15 sec sprint 45 sec recovery

Wed
HIIT
3x20
3x15
20
15
20
15
20
15

I couldnt have asked for much more really, considering I haven't done it in so long, and I've got DOMS in basically every part of both legs. But o well. Only 11 days to go.

On a side note, FI's 10 week program has been slightly delayed, as he has been busy. Should be out v. soon though

[Heisman]

He'll get it out in the next couple of days after he sees my post regarding his post count.

[meathead198]

Originally posted by Heisman
He'll get it out in the next couple of days after he sees my post regarding his post count.

Hopefully. You caught him out there. :-)

[meathead198]

Today should be Upper body day, however the DOMS in my legs is so bad I can hardly walk. I will leave the workout until tomorrow. No harm done there

The speed at which I am getting definition is amazing. I can't remember the exact name of this muscle, but it lies exactly below the rectus abdminus, and curves around the front hip region. I think It may be the external oblique. But anyway, It is becoming visible.

[meathead198]

Todays workout, all 3x6 unless stated otherwise

Fri
Upper body
Incline bench(70)
Bench(65x2)
Tri pushdown(2x60 76)
Lateral raise(2x20)
Chins (2xBW ,-10)
Cable curl(65 3xdrop)
Rear raises(2x35)
Shrugs(2x160)
Forearms

All went well, no noticable strength loss due to cutting., which is going very well may I add. Down to 167.6 this morning, mostly glycogen and water due to the low carb aspect of my diet. According to my tanita scales, dropped 0.5%bf

[RiNgMaSteR]

Looks good. I assume you used dbs for your benching.

[meathead198]

Originally posted by RiNgMaSteR
Looks good. I assume you used dbs for your benching.

No, i dont include the weight of the bar. So im probably benching about 110x6

[meathead198]

So much for 3x6 :-)

Sat
Lower (done at home)
Front squat(1x6(145)), didnt like
Squat(3x7(132))
Deadlift(3x7(145))
SLDL(2x7(145))
Calf work(3x10(145)
Tried snatches and hang+power cleans to work out technique

All felt good, i liked hang cleans and snatches. I would use more weight on squats, but have no rack, and dont want to fall. All reps were slow and controlled though.

When I start bulking again, I'm going to change the tempo to an explosive concentric, and a 3-4 second eccentric.

I lowered rest periods between Deads and SLDL, as I could fit no more weight on the bar, I'll have thinner weights by next workout though!!

[Heisman]

Um... are you sure that you are doing snatches correctly? It is extremely hard to master them the first time you try them. I've been working on it for a couple of weeks and I'm kind of getting it.

[meathead198]

I havent totally mastered the form on then yet, I did stumble occaionally, good job I was only using 30lbs!!

I'm gonna stick with tham, as I really liked them.

Im going to do some clean cardio today, probably snatches. But may try it with hang cleans.

[meathead198]

Just did my clean cardio. I used snatches with 50lbs.

I used descending sets, resting 1 minute between each.

2x15
2x12
2x10
2x8
6

9 sets in total, took me 20 minutes.

All I can say is "Bye bye HIIT"

[Heisman]

Next time you do clean cardio, try it with cleans and see if you like it more then with snatches. On second thought, don't do that since it allows you to practice the snatches a lot.

When you do the snatches do you go all the way down, under the bar, or do you only dip a little bit?

[meathead198]

All the way down!!

What do you think about diong a setup like this:

Snatch 15
Clean 15
Snatch 12
Clean 12
Snatch 10
Clean 10
Snatch 8
Clean 8
Snatch 6
Clean 6

And should I add weight the next time I do it?? I was thinking not.

[Heisman]

That should be fine for learning the form.

I wouldn't add weight yet. Just keep practicing and when you are perfect with 50 pounds then add weight.

My problem is with overhead squats. My shoulders aren't flexible enough to go back far enough to do them.

[meathead198]

Have you tried narrowing your grip?? I find it much easier with a shoulder distance grip than wide grip.

[Heisman]

Originally posted by meathead198
Have you tried narrowing your grip?? I find it much easier with a shoulder distance grip than wide grip.

I'll try it. Thanks.

[meathead198]

Glad i could help you for once, normally its the other way round

[Heisman]

Originally posted by meathead198
Glad i could help you for once, normally its the other way round

Watch me tear my rotator cuff muscles from trying it. :D

[meathead198]

Weight as of thismorning 164.8.....wow, I've lost 7lbs!! Mostly water and glycogen though, probably 2lbs of fat.

CARB UP TODAY!!!!! I'll be consuming 200g extra carbs

[meathead198]

Todays workout

Mon
Upper (home)
Bent over BBrows(95x2 105x2)
High pulls(105)
Shrugs(150)x1
BB curls(3x7(70))
Bench press(2x8(95) 1x8(105)
CGBP(95(2x8))
Grip work

All went v.well. Finally gettin some O-lifts into my program. I really liked high pulls, they will be a permanant feature in my workouts from now on!

[meathead198]

So far so good as far as the carb up goes. I'd say I've had an extra 125g so far, all from oats/Wholewheat bread. I have also been consuming a large amount of vinegar(125ml so far) as i have heard this aids in glycogen replenishment. 4hrs 20 mins, then its back to carb restriction. :( o well, 6 days till bulking :D

[Jocableguy]

I have been checking in on your journal for awhile now. Some things- What are High Pulls?
The clean then snatch thing you have back there- Is that Clean- press down-snatch...

I would just do snatch workout then clean and press if so.

[meathead198]

Originally posted by Jocableguy
I have been checking in on your journal for awhile now. Some things- What are High Pulls?
The clean then snatch thing you have back there- Is that Clean- press down-snatch...

I would just do snatch workout then clean and press if so.

1. High pulls: http://www.exrx.net/WeightExercises/OlympicLifts/HighPull.html

2. 1 set of cleans,rest, followed by 1 set of snatches.

[meathead198]

Todays workout

Wed
Lower (home)
Squat(3x7(140))
Snatch(2x6(45))
Deadlift(3x8(140))
SLDL(3x7(140)
Calf work x3
Leg raises x3
Grip

All felt good, especially squats (gained 8 lbs). Really getting the feel for snatches now. i will have more weights by next workout, so back to 3x6 next time.

[meathead198]

Todays workout

Thu
Upper (home)
Incline DB bench(45s)2x6
DB bench(45s)2x5
Push press(90)3x7
Skullcrushers(45)2x7
DB row (45s)3x6
DB reverse curl(20s)3x9
Shrugs(150)3x6
Grip

All felt really good, hopefully I can get my DB bench up to 3x6 next time. i liked push press, iit was a nice change from standard shoulder presses. I have more weights now, so watch out for my next leg workout!!!!!

[ben©h_p®ess]

yer push presses are good and make a change to the usual shoulder exercises

[meathead198]

Sorry I havent posted in a while, I had some sort of virus. Anyway, here are the workouts I have done.

Fri
Clean cardio
20mins 30secs
Snatches(50)
6sets of 20
30 secs between sets. Bailed on first rep of last set

Felt good again.

Sat
Lower
Squat(142,147x2)8 7 6
SLDL(195x2 200)7 7 6
1 leg calf raise(BW)3x10
Crunches(45)
Lower volume due to
clean cardio

All good again. Still gaining strength even though im in a caloric deficit.

Mon
Upper
Bent DB Row(3x8(45s))
Pullover(2x8(45))
DB Reverse curl(3x12(20s))
DB Bench(5x5(45s))
Skullcrushers(3x10(45))
Lateral raise(3x10(15))

Thats the last one. I carb loaded today. Thismorning I weighed 163.2lbs. It will be interesting to see how much I have gained back in water and glycogen.

I have also decided to extend my cut to 3 weeks as I am loving the progress so much. I look so much better now. I may post pics tomorrow or next monday.

[meathead198]

Todays workout

Tue
Lower
Squat(3x8(150))
Hack squats(2x8(95))
Deadlift(2x7 6(200))grip
SLDL 1x4(200) grip
1 leg calf raise(3x12(BW))
Leg raise 2x11


AMAZING. I am still gaining in my cut. My grip gave out doing SLDL's but o well, my hammies can have a rest for a day of two.

My weight after the carbup was 164.4lbs. I didnt gain much. Any Ideas why?? I ate about 350g of carbs and also consumed 250ml of white wine vinegar.

[Younglifter14]

why are you rarely on MSN :(?

Young

[meathead198]

Todays workout.

Thu
Upper
Pullup(7,6,5,4,3drop(-8x3,-4x2))
Cable curl(3x6(65 60 55))
Machine bench(3x6(132))
Tri pushdown(3x8(60)
Shrugs(3x8(140 150 160))
Grip


All felt good, nearly up to 3x6 on BW pullups, cant wait till I can do that.

Young, there are 2 reasons im not on MSN that much,
1. Ive had a virus,
2. You are normally online when I'm asleep, remember im from the UK, Hopefully we can speak soon though!!

[meathead198]

Tomorrow is Carbup day. I will be consuming:

170g prot
405g carbs
75g fat

and lots of white wine vinegar!!!

This brings my cals to about 3000, which is practically maintenance. What are your opinions on this?

[meathead198]

Todays workout

Fri
Lower
Squat(8 8 7(150 155 160))
SLDL(6 6 4(208))
GM(3x8(90))easy
Hang snatch(3x2,2x1(90))
Calf work (3x10(208))
Ab work

All good again. I liked the low reps on hang snatches. Squat strength still increasing!!!

[Younglifter14]

you didn't go online :(

[meathead198]

I'm online now. How was ur sleepless night??

[Younglifter14]

Originally posted by meathead198
I'm online now. How was ur sleepless night??

this sucks man. I fel asleep at 8 am again, that was my last chance =/.

Young

[meathead198]

Although I couldnt weigh myself thismorning after my carbup, I look a lot fuller and strangely, I look leaner. I ate about 410g of carbs in the end. And 200ml of vinegar.

[Davesta]

Originally posted by Younglifter14
this sucks man. I fel asleep at 8 am again, that was my last chance =/.

Young

What's up with your sleeping, man?

Jim, why can't you weigh yourself? I wanna know what those oats have done to you!! So many oats!!

[meathead198]

I stayed over at my girlfriends house last night, she doesnt have accurite scales. Goin from the mirror though, all looks well!! Even after 400g of oats

[meathead198]

From I am starting a 10-12 week cycle of AST micronized creatine.

First 3 days, I will load with 15g a day.
Thereafter, I will take 5g a day for the duration of the cycle.

This coincides with the start of a 4 week bulk, in which I will load for 2 weeks, then deload for 2 weeks. The frequency of workouts will be the same as my first load/deload. But there will be alterations to rep schemes. I will be performing dropsets, low rep work and Olympic lifts.

Anyone wanna place bets on how much I will gain in the first week?? I'm sayin about 10lbs.....

...This should be interesting.....

[Davesta]

Originally posted by meathead198
Anyone wanna place bets on how much I will gain in the first week?? I'm sayin about 10lbs.....


I reckon that bulking will cause you to implode into an immeasurable microcosm of matter, which will eventually regain over double its mass when thrown by me against the curvature of the universe at speeds recognisable only to the fastest of interstella asteroids, cruising towards a collection of black holes several light years away from the nearest red giant.

I could be wrong though......

7lbs would be my guess! :D

[meathead198]

Originally posted by Davesta
I reckon that bulking will cause you to implode into an immeasurable microcosm of matter, which will eventually regain over double its mass when thrown by me against the curvature of the universe at speeds recognisable only to the fastest of interstella asteroids, cruising towards a collection of black holes several light years away from the nearest red giant.

I could be wrong though......

7lbs would be my guess! :D

That all sounds quite uncomfortable.:-( lol

[Younglifter14]

Originally posted by meathead198
I stayed over at my girlfriends house last night, she doesnt have accurite scales. Goin from the mirror though, all looks well!! Even after 400g of oats

hows Lyn? ;)

[meathead198]

She's goooood!! Have you talked to her again after the other night?? You must think shes crazy!!

[Uninspired]

Hey meathead, sorry to interject in your conversation with the others but I'm doing the same FI program and had a few questions. I'm loading right now and i feel really drained from all the workouts, did you feel the same way?

Also, did you notice some great gains during the loading or during the deloading phase?

Thanks a bunch

p.s. your results look great, i hope i can get the same!

[meathead198]

Todays workout

Mon
Upper
DB row(3x3(50s)drop,BB 3x5(90)) final set drop to 20sx10
DB Curl(3x8(30s)
DB bench(3x3(45s)drop,BB 3x5(90) final set drop to 30sx4
Push press(4x3(100)
CGBP(3x6(90))
Lateral raise(2x10(7.5s))easy

I really liked the drop sets, none were failure laterals were very easy, even when doing them v.slow. Low rep push press was hard, but I just about squeezed out the reps.

uninspired..

I did feel quite lethargic towards the end of the loading phase. How far in are you? How much sleep do you get on average? And hows ur diet going?

Thanx for the compliments, his program is really great! From ur sig, it looks like ur bulks going well too. Good job!

[meathead198]

Thought Id post my new macro breakdown.

210prot
405carb
95fat
3315cals

decided to do the high carb bulk, as opposed to the high protein. Not that my protein is low now.

[meathead198]

Heres an interesting question,

Breakfast(pre workout meal)
100g Porridge, 400ml milk,sultanas,PB 30/90/20

do I need a complete protein source? I will get 12g from the oats+5g from the PB.=17g(PB+oats =complete protein) and 13g from the milk.

This gives 30g. Would you suggest I eat another complete source or not?

[meathead198]

Todays weight 163.4 +1.2 from sunday

[meathead198]

Tue
Lower
SLDL3x3(225)drop,3x5(190)
Squat(2x8(132))
Snatch(4x4(75))
1 leg Calf raise(3x12(BW))
Leg raise 3x10

The SLDL's killed my lower back, need to improve form. Going to do squats 1st from now on. Snatches were good, first time doing that rep range, liked it too.

[Uninspired]

Originally posted by meathead198


uninspired..

I did feel quite lethargic towards the end of the loading phase. How far in are you? How much sleep do you get on average? And hows ur diet going?

Thanx for the compliments, his program is really great! From ur sig, it looks like ur bulks going well too. Good job!

Hey meathead, right now im at the very end of the first loading week and on the one rest day of the week. This thursday I'll be starting the 2nd loading week. Haha man i wish I could get 8 hours of sleep everyday but it just doesn't work. With work, school, homework, classes and all that it just blows. I usually get 5-6.5 hours and I have been pretty much through my whole bulk. The diet is in check and since i was feeling tired I added in extra carbs. For some reason I felt there wasn't enough fatty acids in my diet so I added in 1000 mg fish oils and im seeing how that's going. Right now I'm adding in SAN v12 and seeing where that will take me and dumping the AST micronized.

well anyway, i'll keep posting results and hope to keep seeing yours. I saw your pictures and you're looking a lot thicker than you were before, i was seriously impressed. Haha i wish i could be as disciplined as you and keep a log and all that but i can't! Good luck with the rest of it, let's see how it goes!

[meathead198]

Todays weight 166lbs, gained 3.6lbs in 3days :)

[meathead198]

Todays workout

Wed
Upper
Pullup(3x3(BW),drop3x5(-15)) final set drop to -30x5
Cable curl(3x8(50))
Chest dips(3x4(BW)5drop3x5(-15) final set drop to -30x5
Pushdowns(3x8(60))
Shrugs(2x8(160))
Cable rear raise(2x8(30))
Supporting grip


Really liked the drop sets for pullups, dips hurt my shoulders a bit. Otherwise, all went OK. I lowered the volume on shrugs as I will be doing powercleans tomorrow, and dont want to overtrain my traps.

[meathead198]

Todays weight 166lbs, i think this is the same as yesterday due to impacted watse of the colon, if you know what I mean :)

[meathead198]

Todays workout:

Thu
Lower
Squat(2x8,9(160x2 150)
Deadlift(3,8(205x2 210)
Hang clean(4x5(95))
Calf work (3x12)decreased rest
Leg raise(2x12)

Short but sweet workout. Hopefully squat strength will have increased a lot more next week due to the creatine. After the deads, my back was shot!! The hang cleans were great, i really felt like I got a rythm going!! I'm gonna up the weight 10 or 20lbs next time to get into the 2-3 rep range.

[meathead198]

Todays weight 167lbs thats about 5lbs in 5 days. Looks like Davesta might have won the bet.

James"So thats why I'm always skint"

[Davesta]

Originally posted by meathead198
Todays weight 167lbs thats about 5lbs in 5 days. Looks like Davesta might have won the bet.

James"So thats why I'm always skint"

Whoop yeah :D I always win! HAHA!!!

Those are some good gains though. Well done!


Dave - "Gimme all your money beatch!"

[meathead198]

Theres still time, lets see, 5lbs in 2 days, thats 2.5lbs a day, looks like I need to eat about 11000calories a day.

Todays workout

Fri
Upper
DB incline Bench(3x5(45s)drop,3x4(90)) last set drop to 50x8
Push press(3x4(115))
DB Row(3x4(45s)drop,3x5(90) last set drop to 50x8
EZ curl(3x10(50))
Sullcrushers(3x10(50))

James"wheres my olive oil?" :)

[meathead198]

todays weight 167lbs

[meathead198]

Todays workout

Sat
Lower
Hack squat(3x8(105))
SLDL(3x8(195))improve form
Powercleans(4x4(105))
Crunch(3x10(50))

Not a long workout, but good none the less. I was surprised it lasted 45minutes!! My lower back played up a bit, guess I need to do more deads :)

I liked the feel of BB hack squats, probably make them a permanant feature in my routine.

[meathead198]

How great is this? I just had an interview for a job at a supp store. Went really well!!!

20%discount coming my way(hopefully)

:):):):)

[meathead198]

Todays weight 168lbs a total gain of 5.6lbs in my 1st week. Not bad.

[Davesta]

Originally posted by meathead198
Todays weight 168lbs a total gain of 5.6lbs in my 1st week. Not bad.

Thus I win :D

Well done with your interview, did you get the job or are they getting back to you?

[meathead198]

Todays workout

Mon
Upper
Pullup(3x3(BW)drop,(3x5(-15)) last set drop x5
Machine preacher curl(3x8)
Machine bench(3x3drop3x5) last set drop x5
Tri dips(3x8(-20))
Cable Side laterals(3x8(20))
Shrugs(3x8(170))
Forearms
Cable side crunch(3x8(70))

Gym was busy, thats why there were so many machines.

Davesta They said they would call me when all the interviews were done. Ill post here as soon as I know :)

[meathead198]

Todays weight 167 down 1lb. Must be levelling off.

Todays workout

Tue
Lower
Squat(3x8(160))
Snatch(3x3(50))
SLDL(3x10(150))
GM(2x10(95))
Calf work x3

My lower back was giving me a bit of trouble, so I lowered the weight on SLDL's. I'm going to slowly raise the weight on GM's to try to help my lower back.

Snatches were hard after squats. (3x8 on 160 woohoo) :)

[Davesta]

You seem to be having a lot of trouble with the SLDLs.....any idea what's wrong with your form? Remember to push your hips back, rather than bend over, and keep the bar close to your body.

[Younglifter14]

Nice leg workout James. 5 lbs of fat lost in 3 weeks is great. Good job and get your ass on MSn

Young

[meathead198]

Thanx Jon. Maybe if you had a more regular sleep pattern we could talk on MSN more often :)

todays weight 167lbs Definately stabilised now.

[meathead198]

Todays workout

Wed
Upper
DB bench(3x3(50s)drop,BB 3x5(95) +1
Push press(5x4(115))
High pulls(4x5(115))
DB row(3x8(95) last set drop 1x8(50)
EZ reverse curl(3x8(50))
CGBP(1x10(95))
Forearms

This workout was amazing. I gained 10lbs on DB bench and 20lbs on high pulls. Not only that, but it all felt amazing. It all went really smoothly. By far the best workout I have had this cycle.

Also, I am not feeling drained at all. No signs of overtraining whatsoever. Because of this, I may extend my load a further week. Do you think this would be overkill? Or should I give it a shot?

[Davesta]

If you feel you can handle it, then keep on going!

[meathead198]

Todays weight 167, neeed to up cals slightly.

Todays workout

Thu
Lower
Hack squat(3x8(115))
Dead(3x8(215),1x6(230))
Calf work
Leg raise(3x12(BW))

Not a lot of sets, but took 45minutes.

Deads were brilliant. I think the creatine must have kicked in.

[Davesta]

Good work on the deads!

Don't worry about your day to day weight. There'll always be some fluctuation in your body weight due to hydration and glycogen levels. Just measure your body weight every week or two, and make sure your gaining over that period of time rather than every day.

[meathead198]

By slightly, I mean about 50cals.lol

The strange thing about my bulking is that I actually look more derfined than I did when I'd finished my cut. Possibly due to the glycogen from the carbs :) and water from the creatine.

The deads were brilliant. I probably could have gone even heavier on the deads, but didnt want to risk it with my back.(which was fine today anyway) ill probably up the weight by 10lbs again next workout, see how it goes from there.

[meathead198]

Todays workout

Fri
Upper
Pullup(3x4(BW)drop,(3x5(-15) last set drop to -30 1x5
Cable hammer curl(3x8(40))
Shrugs(3x8(180))
Rear raise(3x8(30s)
Grip
Tri pushdown(3x8(70))
Leg curl(3x8(130))

All the benches were taken, so I will do chest tomorrow. As you can see, I did hams instead. No real worries there.

Felt quite lethargic during this workout, maybe I do need that deload.

[meathead198]

Todays workout

Sat
Lower
Incline bench(3x4(50s)drop,3x5(90)) last set drop 1x5(50)
Side lateral static hold(3x35secs(7.5s))
Hack Squat(3x8(120))
GM(3x9(120))
Weighted crunch(3x8(50))

Great workout. The incline bench felt hard but I squeezed out the reps.

Gained weight on every lift, and liked the side lateral static holds. Although when I get some 20lb DBs they probably wont feature a lot in my workouts.

[meathead198]

Todays workout

Wed
Upper
Pullup
Cable hammer
Shrugs
Chest dips
tri pushdowns
Lateral raises

It was a deload workout, so the weight was unimportant. All you need to know is that it was easy.

[Davesta]

Originally posted by meathead198
All you need to know is that it was easy.

You surprise me! :D

How's your weight looking? I expect some good gains from you over the deload weeks!

[meathead198]

The weight is goin pretty well(check my sig). I hope to gain 1lb a week for the next 2 weeks.

[meathead198]

Todays workout:

Sat
Lower
Squat
SLDL
GM
Calf raise
Crunch

All 3x10, all pathetically easy. Im gonna go low carb for the rest of today today(already had 160g, probably have 20-30g more) And tomorrow will also be a low carb day, approx 100-150g. This is because I feel I have put on a bit too much fat the past week. I find it hard to judge my calorie intake when deloading. Next time I will be carb cycling anyway, so this wont be a problem.