Man if that works for you then keep at it! I just dont know how you do it or even why lol but hey thats youre preference
Right now im gaintaining. My short term goal is to get my back and hips at 100% so I can squat 315 x 5 and deadlift 405 x 5. Once I hit those minimums with 5/3/1 I will begin to bulk to 200 but right now im just chillen at 180 while increasing mass and loosing body fat.
Getting keys to my new house friday which will come in perfect timing for my deload week and finals week at school. Flipping this house is gonna be a biiiiitch but I know im going to learn soo much and its going to pay off $$$$$$
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Thread: The Journey of the Skinnies
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12-01-2014, 11:04 PM #4951
- Join Date: Sep 2010
- Location: Sacramento, California, United States
- Posts: 11,722
- Rep Power: 23210
Certified Strength and Conditioning Specialist (NSCA)
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12-02-2014, 04:40 AM #4952
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12-02-2014, 09:17 AM #4953
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12-02-2014, 12:57 PM #4954
Hey Guys,
Just stumbled across this thread and saw a posting that is very similar to what I'm looking for in a workout regimen. I'm 29, 5'11, 140 lbs (on a good day). I workout at home and have an adjustable bench, PowerBlocks that go up to 100# each, stability ball, med balls (4-12#), and a chin up bar.
I really like the idea of bodyweight/plyometric/calisthenic stuff as my re-introduction into working out/weight training 4+ years ago was going through the original P90X to get in shape before my wife and I's 1 year trip to Mexico for our anniversary. I already eat well, track my macros, and avoid the typical crap that sidelines so many people. I'm currently eating 2600 cals per day. I've certainly gotten fitter over the years of working out at home, and enjoy working out there, just haven't put on much size. I don't want to get HUGE, just add a few pounds of muscle to get a more athletic type build. I don't have the space or funds for squat rack/barbells at the moment either.
Any suggestions on a workout routine?Review / Log Compilation Thread: http://forum.bodybuilding.com/showthread.php?t=165947981
Workout Log: http://forum.bodybuilding.com/showthread.php?t=165340091
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12-02-2014, 02:15 PM #4955
- Join Date: Sep 2010
- Location: Sacramento, California, United States
- Posts: 11,722
- Rep Power: 23210
Incorporate dumbell lifting into your routine with the bodyweight and calisthenic stuff. Focus on a weight you can do for 8 reps, and work with that weight until you get to 10 reps. When you get to 10 reps, add weight and then repeat again. Either do a full body with 1-2 exercises per body part, or do an upper lower split where you focus on 2-4 exercises per body part.
Chest:
Bench press
incline
flys
pushups
Shoulders:
shoulder press
front raises
lateral flys
Back:
rows
db deadlifts
pullovers
pullups
farmers walks
shrugs
Legs:
goblet squats
llunges
single leg squats
calf raises
Biceps:
curls
incline bench curls
hammer curls
chinups
triceps
db skull crushers
seated db extensions
close grip bench pressCertified Strength and Conditioning Specialist (NSCA)
**Dallas Cowboys**
**Sacramento Kings**
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12-02-2014, 02:51 PM #4956
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12-02-2014, 11:07 PM #4957
- Join Date: Sep 2010
- Location: Sacramento, California, United States
- Posts: 11,722
- Rep Power: 23210
You could do that after you lift heavy on your main lift. Heres how I would structure it. Dont forget that 3 sets of 8 reps below is to be done AFTER your warm up sets
Upper:
Bench press 3 x 8 (heavy all out)- 90-180 seconds rest between sets
DB Rows 3 x 8 (heavy all out)- 90-180 seconds rest between sets
DB Shoulder Press 3 x 8 (heavy all out)- 90-180 seconds rest between sets
Pushups SS with DB curls (3 rounds)
DB Pullovers SS with lateral flys (3 rounds)
etc.Certified Strength and Conditioning Specialist (NSCA)
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12-03-2014, 06:13 AM #4958
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12-03-2014, 02:03 PM #4959
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12-04-2014, 06:01 AM #4960
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12-04-2014, 08:28 AM #4961
- Join Date: Sep 2010
- Location: Sacramento, California, United States
- Posts: 11,722
- Rep Power: 23210
First off, before you do this workout, can you make a sled? 2nd, car pushes and hill runs would be better than most of the dumbbell work listed.
Can you make a homemade sled? Take an old tire put it on its side, attach a chain to it and then around your waist, run.
If you can do any of the above then below would definitely change, but you would get much better results going with the above.
I would do
3 sets of 20 reps goblet squat (increase the weight every set)
3 sets of 20 reps dumbbell SLDL
dumbbell calf raises 4 sets of 20(sit on a bench, put a dumbbell on your thigh, then do an extension, you can put something under your foot to get more range of motion like a piece of wood)
4 sets of 10 touches per knee dumbbell walking lunges (2 sets of walking lunges, 2 sets of reverse lunges)
-supersetted with-
4 x 6 some jump movement, box jumps, bench lateral jumps, long jumps
sled
car pushes
Certified Strength and Conditioning Specialist (NSCA)
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12-05-2014, 05:01 PM #4962
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12-07-2014, 04:09 PM #4963
- Join Date: Jan 2009
- Location: Fredericksburg, Virginia, United States
- Age: 33
- Posts: 639
- Rep Power: 250
I would take your time bulking, no rush at all. The more you look to put on in a short period of time the more fat you will add. I would say it depends on how much you are looking to put on, to determine the time frame.
Btw Yolk check this
http://www.bodybuilding.com/fun/2015...istration.html
I thought about bulking for another month and getting to maybe 175 then shredding trying to win this contest. Only thing is I have been watching these for a long time now, and the winner drops like 40lbs or so and I wouldn't say I'm as bent out of shape like the guy who won 1st place. So I'm debating if its worth it for me to do, or should i just continue to focus on my current bulk. What you think bro?We Win OR We Learn
Journey of the Skinnies main thread==>http://forum.bodybuilding.com/showthread.php?t=131655893
Journey of the Skinnies Group=======>http://groups.bodybuilding.com/the_journey_of_the_skinnies
IG: BobbyBooSh4y
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12-07-2014, 08:12 PM #4964
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12-08-2014, 10:27 AM #4965
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12-08-2014, 03:52 PM #4966
- Join Date: Sep 2010
- Location: Sacramento, California, United States
- Posts: 11,722
- Rep Power: 23210
Well its all about the illusion, its all about looking like you gained mass and lost body fat.... a substantial amount. But the thing is, most people that do those contests run sh*t. I mean, youll see guys loose 40lbs of pure fat like you said, and put on about 10lbs of muscle, if not more. Its just obvious. But if you want to try it youll have to work your ass off for those 12 weeks straight. You could micromanage everything: carb cycling daily, HIIT cardio and LISS cardio combinations, refeeds and then most likely a prep on the last few weeks. Then, youll need a DSLR camera to get all the details and a wide angle lens to distort everything. Add in a little photoshop and you have the recipe. Post your current physique, I saw you were re-comping for a while on your instagram.
Certified Strength and Conditioning Specialist (NSCA)
**Dallas Cowboys**
**Sacramento Kings**
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12-08-2014, 03:55 PM #4967
- Join Date: Sep 2010
- Location: Sacramento, California, United States
- Posts: 11,722
- Rep Power: 23210
Welcome to the club. Started at 140 and am working towards 200 hundred eventually. Gotta make it a priority. Set alarms in your phone to eat every 2 hours. Even if its just an apple or a handfull of almonds or a protein shake or something, just eat it. After a few weeks your hunger will start shooting up and you will be famished without the snacks.
Best thing you can do, 1-2 scoops of whey and 1-2 tbs of peanut butter before you go to bed every night. Leggo!Certified Strength and Conditioning Specialist (NSCA)
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12-08-2014, 05:15 PM #4968
- Join Date: Jan 2009
- Location: Fredericksburg, Virginia, United States
- Age: 33
- Posts: 639
- Rep Power: 250
I agree with the points you made, The recent one I have with me being at 167.8 is my recent one. I'm kicking my calories back to 4k. I know I will have to hit the gym much harder if I want my inches to come back :/ I know my body responds well to frequency. This weekend I think I'll be more aggressive with my diet in terms of carb cycling have days for high, and medium, possibly lower carb days for non training days. I don't do cardio atm I know I should also benefit from the increased appetite post cardio
Its not going to be an easy journey and it will take lots of time and patience. You got it! Great thing is you already see progress and increased your weight.
I was thinking that, but I then I took some time to further think about it and I'm not sure its worth me messing up my bulk by trying to speed things up a lot then cutting. The people look so out of shape, beer guts and all. They always have others during the year, I think I'll continue my slow bulk and getting my motivation back for the gym. My diet is on point going to aim 4 days gym this week. Thanks for the positive energy though.
About the gym, I usually respond well to high volume, but Since I fell off for those 9 months, Its hard for me to try and get back into that type of intensity. Never again will I let that happen to me again. I think when I get all my lost inches back from the gym I'll be capped out at around 180We Win OR We Learn
Journey of the Skinnies main thread==>http://forum.bodybuilding.com/showthread.php?t=131655893
Journey of the Skinnies Group=======>http://groups.bodybuilding.com/the_journey_of_the_skinnies
IG: BobbyBooSh4y
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12-08-2014, 05:43 PM #4969
Leg pain
Hey guys. Long time lurker! Started working out again a month ago. In the past I usually go three months and quit, but I'm older with more patience now so that's gonna change.
6'0 tall and weigh 162. Started at 159. So gained around 3 lbs so far!
But today was a bad day. I've started an edited version of the beginners routine I saw on the forums, and I had some sharp pain in my legs when I tried to squat . I ran 5-10 minutes before my workout, but I couldn't do any squats or deadlifts with this sharp pain running across the top of my thighs. Even body weight squats hurt.
My buddy said I need to stretch more before and that's prob why I had those pains. Would you all agree, or could it be worse?
Thanks. And this thread is awesome btw!! Go skinnies!!
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12-08-2014, 08:49 PM #4970
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12-09-2014, 08:11 AM #4971
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12-09-2014, 12:17 PM #4972
- Join Date: Sep 2010
- Location: Sacramento, California, United States
- Posts: 11,722
- Rep Power: 23210
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12-09-2014, 01:47 PM #4973
It isn't as bad today. The pain was on the front side of my legs. Left leg, it was a little off centered to the groin side going down towards my knee. Same for the right leg except it seemed off centered to the outside of my leg going down towards my knee. I may not have pinpointed the pain correctly, but that is where it seemed to be hurting. Also, I am not able to post pictures on here yet.
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12-10-2014, 06:05 AM #4974
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12-10-2014, 06:24 AM #4975
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12-11-2014, 05:56 AM #4976
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12-11-2014, 10:05 AM #4977
- Join Date: Sep 2010
- Location: Sacramento, California, United States
- Posts: 11,722
- Rep Power: 23210
car pushes, 4 sets of 30 seconds with max force, rest as long as needed
sled pulls 5-10 pulls @ 40-60 yards distance with 2 mins rest
Well considering youre all over the place with pain, its probably just tightness and or soreness. Foam roll your quads and hamstrings, then get a lacross ball for your abductors and glutes.
search mobility wod and check out supple leopard book both by Kelly StarrettLast edited by y0lked; 12-11-2014 at 10:15 AM.
Certified Strength and Conditioning Specialist (NSCA)
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12-11-2014, 12:48 PM #4978
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12-11-2014, 02:13 PM #4979
- Join Date: Sep 2010
- Location: Sacramento, California, United States
- Posts: 11,722
- Rep Power: 23210
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12-11-2014, 07:16 PM #4980
They had a foam roller at the gym. Rolled the muscle some as well as doing some other stretches and a warm up set of squats. Was able to squat without any pain! Seems I just didn't stretch it out enough before. Thanks for your help man!
Also weighed myself today and it seems like I've gained about 7 pounds in 5 weeks! Can't tell it much on my body, but its some progress!
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