A quick question.I finished my 4 cycle and for the past two weeks I have been off work sick.Once I'm well again should I start with the weights as if I didn't get sick (so start the 5th cycle with the higher adjusted weights)??????? Thanks for any replies
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Results 11,851 to 11,880 of 11884
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08-16-2012, 05:20 PM #11851
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08-16-2012, 05:26 PM #11852
- Join Date: Dec 2011
- Location: California, United States
- Posts: 1,105
- Rep Power: 4978
Weighed - 281 lbs on 1/1/2012
▪█───────█▪ 6 Weeks to Shred ▪█───────█▪
6-8: 230.4 | 6-15: xxx.x | 6-22: xxx.x | 6-29: xxx.x | | Month Total: x.x lbs
7-6: xxx.x | 7-13: xxx.x | 7-20: xxx.x || Month Total: 0.0 lbs
Final Total: xxx.x lbs
~NitrogenWidget's One Year in the Green Crew - Feb 2012-Feb 2013~ = 76 lbs lost
~Army Veteran Crew~
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08-16-2012, 05:28 PM #11853
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08-16-2012, 05:57 PM #11854
- Join Date: May 2012
- Location: Port Murray, New Jersey, United States
- Age: 47
- Posts: 832
- Rep Power: 620
off topic (sorry folks)
so i picked up a treadmill.
does any one know if theres a problem having it on a carpet. it inclines and declines just fine. just curious becuse my buddy told me i need to pute wood under it instead. what could be the issue with carpet?
now back to our normal scheduled program.-!!!---!!!- No Excuses Homemade Equipment Crew #28 -!!!---!!!-
*** ice cream and iron crew # 3 ***
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08-16-2012, 06:23 PM #11855
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08-16-2012, 08:46 PM #11856
- Join Date: May 2012
- Location: Port Murray, New Jersey, United States
- Age: 47
- Posts: 832
- Rep Power: 620
-!!!---!!!- No Excuses Homemade Equipment Crew #28 -!!!---!!!-
*** ice cream and iron crew # 3 ***
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08-17-2012, 02:32 AM #11857
Nice routine, what is the reasoning behind doing 10% and 20% less on the 2nd and 3rd workouts?
I'm sure this has been asked before but 600 pages is a lot to trawl through for an answer
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08-17-2012, 04:44 AM #11858
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08-17-2012, 07:25 AM #11859
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08-17-2012, 07:52 AM #11860
- Join Date: Jul 2012
- Location: Arlington, Virginia, United States
- Posts: 13
- Rep Power: 0
So I have been scanning through the thread and I see some people only do warm-ups on the first 3 excercises and then some do them for all. Any suggestions?
Do you keep the weight the same for all 5 weeks?
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08-17-2012, 07:58 AM #11861
- Join Date: Dec 2011
- Location: California, United States
- Posts: 1,105
- Rep Power: 4978
Go Here http://forum.bodybuilding.com/showth...hp?t=133395553
Question 1 and Question 5 in the FAQ have your answers.Weighed - 281 lbs on 1/1/2012
▪█───────█▪ 6 Weeks to Shred ▪█───────█▪
6-8: 230.4 | 6-15: xxx.x | 6-22: xxx.x | 6-29: xxx.x | | Month Total: x.x lbs
7-6: xxx.x | 7-13: xxx.x | 7-20: xxx.x || Month Total: 0.0 lbs
Final Total: xxx.x lbs
~NitrogenWidget's One Year in the Green Crew - Feb 2012-Feb 2013~ = 76 lbs lost
~Army Veteran Crew~
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08-17-2012, 07:59 AM #11862
ok guys. i got a question here.
today was my last week of cycle 2. i failed on all, except for squats. i'm ALMOST there, but i failed on the final day for most of them, and on the second set for pretty much all of them - could do first set, but not complete the second sets. oh well, will do it again.
but as for squats, i completed 12 reps, 120 lbs on week 5 heavy day. but i still feel a little uneasy going up. is it okay if i REDO squats also? instead of going up 10% to 135?
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08-17-2012, 08:06 AM #11863
- Join Date: Dec 2011
- Location: California, United States
- Posts: 1,105
- Rep Power: 4978
Last edited by Skullster; 08-17-2012 at 08:10 AM. Reason: My bad I missed you finished cycle 2 Ignore me :)
Weighed - 281 lbs on 1/1/2012
▪█───────█▪ 6 Weeks to Shred ▪█───────█▪
6-8: 230.4 | 6-15: xxx.x | 6-22: xxx.x | 6-29: xxx.x | | Month Total: x.x lbs
7-6: xxx.x | 7-13: xxx.x | 7-20: xxx.x || Month Total: 0.0 lbs
Final Total: xxx.x lbs
~NitrogenWidget's One Year in the Green Crew - Feb 2012-Feb 2013~ = 76 lbs lost
~Army Veteran Crew~
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08-17-2012, 08:07 AM #11864
Its fine.
I repeated OHP twice just because I barely got the 12 reps. I wasn't comfortable with increasing the weight and knew if I did, I'd break form with the higher weight.(formerly known as Deviant Motive)
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08-17-2012, 08:27 AM #11865
sounds good. i think cycle 3 for me is going to go by very smooth, but i'm fine with that. the main thing is that week 5, and getting BOTH sets up, and doing it in a way, where i have complete control over the weights i lift.
thx. will repeat them all.
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08-17-2012, 08:28 AM #11866
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08-17-2012, 11:38 AM #11867
I wasn't able to make it out all week for a workout. I'm on week 3 of my second cycle. I have a chance to go today but that would pretty much be only one workout for the week. Should I just skip it and start on monday?
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08-17-2012, 11:42 AM #11868
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08-17-2012, 11:44 AM #11869
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08-17-2012, 01:17 PM #11870
I am just finished my second Cycle, thats 10 weeks on this program, strict. I have been eating 1.5-2g protein and tons of calories for 10 weeks, gained 10 lbs of weight - mostly fat, sleep 12 hours a night; however, in my opinion this workout has completely failed me.
In 10 weeks my military press is the same, squats same, bench press same, calves same, row same, SLDL minor improvement, curls improved - but curls are my genetic strong point.
If I had to guess I would say this program isn't giving my muscles enough recovery time is the problem.
May work good for younger guys who can recover fast, but its sure as hell not working for me.
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08-17-2012, 01:37 PM #11871
maybe you should switch to another program. remember, no program will work if your diet isn't dialed in decently. you do say you ate tons of calories. This program isn't meant for someone eating like you are going into a powerlifting competition. surplus means slightly above maintenance=just enough to give you enough energy to get through the workout and enough to help your strength gains and muscle growth. If you eat too many calories, yes, you will put on fat.
this program has been a very good one for most of the people but everyone is different.
I understand your frustration. I have the worst temper and zero patience.
I wouldn't give up on it yet. adjust your diet and try it for 2 more cycles. 2 cycles really isn't that long. can't expect miracles in 10 weeks. if that's what you want, then yes, you will need to find another program.(formerly known as Deviant Motive)
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08-17-2012, 01:55 PM #11872
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08-17-2012, 01:58 PM #11873
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08-17-2012, 02:02 PM #11874
Yup...2 cycles is just gettin started! Sounds like too many cals bud...do u count them? Like fiery said...I'd give it a couple more rounds & it doesn't matter how old u are !
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08-17-2012, 02:08 PM #11875
- Join Date: May 2012
- Location: Port Murray, New Jersey, United States
- Age: 47
- Posts: 832
- Rep Power: 620
"tons of cals"? may not be a good option. you dont need 5000 cals a day to add clean weight. you will add weight but who wants to add weight blindly? find what level of cals you need to maintain your body weight per week. then turn it up by 75 / 100 cals a day for a week and find out what your gains are..
as fare as weather or not the program failed you or you failed to run the program is not a issue... we can all help get you back on track. or on track for the first time.... whichever it is...
how did you find your 10 rep max?
how much sleep are you getting every night?
which exercises are you failing on?
are you failing on your first set or second set of a exercise?
these are the fist few questions that come to mind... but theres much more....-!!!---!!!- No Excuses Homemade Equipment Crew #28 -!!!---!!!-
*** ice cream and iron crew # 3 ***
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08-17-2012, 02:15 PM #11876
Well thanks for the ideas; I am not complaining about fat gain though - and other than fat there is nothing negative about high calories that would affect a workout regimen; in fact in the past its been the only way I gain big and fast.
What I am complaining about is the lack of strength gains in 8 weeks; I know this is hypertrophy oriented, but you should gain some strength. My point is I know how to workout, eat, sleep, etc., and it aint working. And, I don't agree that 8-weeks isn't enough.
I am not completely dissing this workout, cause like I said I'm sure it works for people who recover fast, but I can tell now I need a split. Your muscles can be weak for up to 14 days after a workout - working the same muscles 3-times a week is just too much for me in particular, apparently. So just fair warning to those considering this workout.
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08-17-2012, 02:17 PM #11877
But if you don't care about fat then there is really no such thing as too many calories in weightlifting; thats my point, the strength should be there either way. Like I said I lifted for years and found bulking at very high calories to be the way to go - and made great gains - but I also only did one muscle group per week... I just don't think the recovery is there with this program for me in particular.
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08-17-2012, 02:23 PM #11878
I'm gonna disagree with you here; bulking with 4-5000 is useful for some people - like myself, everyone is different.
how did you find your 10 rep max? Was doing many of these exercises pre-program and knew it.
how much sleep are you getting every night? 12+ hours
which exercises are you failing on? Everything, slight increase on bi's over 8 weeks, possibly slight on SLDL.
are you failing on your first set or second set of a exercise? Usually 2nd on the 11-12 rep days, just too many reps IMO - feels like cardio or something, body just gets exhausted after 9 squats; will fail around 11-12 reps, so I can never progress.
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08-17-2012, 02:30 PM #11879
- Join Date: May 2012
- Location: Port Murray, New Jersey, United States
- Age: 47
- Posts: 832
- Rep Power: 620
sounds like your endurance isn't going up as quick as you would like. but honestly it does sound like you dont care about endurance and what you want is absolute brute strength gains... maybe you want a power lifters routine rather than one like this? if i can be any help to you i am more than happy to offer you what i can. but a power lifter i am not
good luck in your journey.... i think were just taking diferent journeys with iron being the onely common ground.... i do hope you find what works best for you and your gaols..-!!!---!!!- No Excuses Homemade Equipment Crew #28 -!!!---!!!-
*** ice cream and iron crew # 3 ***
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08-17-2012, 02:38 PM #11880
Question about the Beginner Squat litmus test...
You have to squat 2x your body weight. Let's say I'm 150 pounds. Does that mean I'm holding two 150 pound dumbbells in each hand? Or 75 in each hand? (My gym doesn't have the weight-stacking barbells)
As in, do you count your own body weight when it comes to figuring out how much weight your squatting?
Sorry for the newb question...
EDIT: nvm, did some research and you do NOT count your own weight. Carry on...Last edited by GreyArea; 08-17-2012 at 03:07 PM.
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