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04-08-2011, 07:23 PM #61
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04-08-2011, 07:31 PM #62
Today I finished my 5th cycle. In 5 cycles I have seen good progress- I went from 175lbs to 200 and my strengths improved a lot. I am thinking of moving on to a different program in hopes of sparking new growth and because a couple lifts (bench and shoulder press) have stalled for the second time in a row. That being said I
I know that there have been a couple intermediate programs touched on in the original thread. Im having trouble finding them even using the search this thread function. I am interested in the upper lower split. can anyone point me in the right direction? My goal is size and because of my schedule 3 or 4 day routines work best for me.
Any help is greatly appreciated!
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04-08-2011, 07:48 PM #63
- Join Date: May 2010
- Location: Westminster, California, United States
- Age: 46
- Posts: 575
- Rep Power: 191
Steve H. Ngo
Currently on 12 weeks bulking program.
Starting at 165lbs with approx 12% BF.
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04-08-2011, 07:52 PM #64
- Join Date: May 2010
- Location: Westminster, California, United States
- Age: 46
- Posts: 575
- Rep Power: 191
Steve H. Ngo
Currently on 12 weeks bulking program.
Starting at 165lbs with approx 12% BF.
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04-08-2011, 07:53 PM #65
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04-08-2011, 08:05 PM #66
- Join Date: May 2010
- Location: Westminster, California, United States
- Age: 46
- Posts: 575
- Rep Power: 191
Great idea. I hate working out with partner because they sometime getting lazy and ditch the workout on ya. I never have any problem with my squat since i start the program except one time prior to start the program and before i know about the ATG. I was doing a quarter squat and accidentally went down too low. It was scary but i let the bar row off my back.
Here is my suggestion for homemade squat rack. You can use 2x4 and build the stand to support the bar as well as the below part just in case your leg giving up on you and it will catch it. Make sure the base wide enough to prevent it from rocking or fall over
If you are doing bench press at home alone and it happened to sit on you, just dip one side lower to let the plate slide out and do the other. Been there, done that at 235lbsSteve H. Ngo
Currently on 12 weeks bulking program.
Starting at 165lbs with approx 12% BF.
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04-08-2011, 08:09 PM #67
- Join Date: May 2010
- Location: Westminster, California, United States
- Age: 46
- Posts: 575
- Rep Power: 191
It is permanent bro. I can't fully extend my ring and little fingers. When i make a fist it look funny because that two finger didn't close all the way either but that don't stop me from doing SLDL, Rows and other exercises. But i need to use strap if the weight is greater then 185lbs.
Summer is tough but drink plenty of water and let it sweat. I will go crazy if i sweat a lot and i will ended up with a whole lot of pain.
You can add Chin or Dips i like dips more cuz it will help with your bench press. Chin more than likely help with your OHP...Steve H. Ngo
Currently on 12 weeks bulking program.
Starting at 165lbs with approx 12% BF.
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04-08-2011, 08:21 PM #68
Maybe this could help with the squats?
I saw this on utube as a clever work around on a squat that you can do at home, I wonder if all pro might like to have a look to give it the thumbs up or not?
w ww.youtube.com/watch?v=-D7Hv4L1F60&feature=relmfu
remove space to use linkFind a job that you love and you'll never have to work another day in your life.
I rep anyone over the age of 40 on sight, us coffin dodgers have got to stick together!
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04-08-2011, 09:32 PM #69
- Join Date: Dec 2010
- Location: Castle Rock, Colorado, United States
- Age: 53
- Posts: 222
- Rep Power: 1374
Here are some links for you....Hope these are what you're looking for:
All pro's split: http://forum.bodybuilding.com/showpo...postcount=9624
Intermediate #1: http://forum.bodybuilding.com/showpo...postcount=2561
Intermediate #2: http://forum.bodybuilding.com/showthread.php?t=809027Well done is better than well said.
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04-08-2011, 11:02 PM #70
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04-09-2011, 12:53 AM #71
http://forum.bodybuilding.com/showth...95843&page=321
loook for a post by AP
may be that's what u r looking 4
good luck
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04-09-2011, 12:55 AM #72
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04-09-2011, 01:15 AM #73
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04-09-2011, 05:04 AM #74
can i add 1 extra bicep curle set until it gets harder just do 2 after about cycle 3 when it starts to pick up and get hard. Cause at this point cycle 2, i feel like i need to do 1 more and that shud be good.
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04-09-2011, 05:09 AM #75
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04-09-2011, 06:27 AM #76
Hi All pro, yesterday i was in the gym trying to figure out my starting weight, i tested it for the Squats, Bench Presses and for the Bent-Over Rows. The rest of the exercises i wanted to test today. I thought trying to figure out all of the weights for all of the exercises in one day would be too much because i never lifted before and wanted to take it easy.
But one mate told me in this forum that it would be better if i tested it all in one day because that would be better, then i would know how it would feel if i started the actual full body training.
What do u think? Is it ok to test only 3 exercises for the starting weights or should i test them all?
Also what would be the maximum amount of sets needed to figure out the 10 repmax? Yesterday i did something like 4 sets for each of the 3 exercises i did, 2 warmup sets, with the 4th set i was feeling i was at my maximum weight.
Thanks for reading.
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04-09-2011, 07:51 AM #77
I'm an alcoholic that's been sober for years...so this kinda made me chuckle because that's one of the things I did to try to quit...was change from one type to another.
I realize you switched due to calories, and not for the reasons I did...but it just brought back memories for me of my old insanity.
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04-09-2011, 08:09 AM #78
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04-09-2011, 08:34 AM #79
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04-09-2011, 08:43 AM #80
- Join Date: Oct 2003
- Location: New York, United States
- Age: 68
- Posts: 19,925
- Rep Power: 10376
This one goes up to 15,
http://www.naturalphysiques.com/tools.php?itemid=18
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04-09-2011, 09:18 AM #81
quick question on the bench press. ive read that after a while you should switch to incline bench press because it hits the top of the chest more how long till you switch if at all?
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04-09-2011, 09:22 AM #82
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04-09-2011, 11:04 AM #83
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04-09-2011, 11:59 AM #84
What a great program! I'm entering week 3 and already getting pretty nice results
Age - 22
Height - 6'1
Weight - 186
Body fat - 17%
Youth Services Officer
Psychiatric Attendant
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04-09-2011, 01:25 PM #85
You can also do it the way I did ...
Go here: http://en.wikipedia.org/wiki/One-repetition_maximum
Choose a formula (I like to use Brzycki), and plug in all of your values... Then take 75% of what you get.
It's nice, because you can set up a little excel sheet to do everything for you.Proud member of Team Ogre
-----> Come join me in my log on bb.com!: http://forum.bodybuilding.com/showthread.php?t=150246533
Currently running: Wade's program
Currently reading: Nothing. Suggest something for me to digest with my eyes
Currently playing: Clicker Heroes and Diablo 3
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04-09-2011, 02:46 PM #86
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04-09-2011, 06:44 PM #87
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04-09-2011, 08:39 PM #88
- Join Date: May 2010
- Location: Westminster, California, United States
- Age: 46
- Posts: 575
- Rep Power: 191
Steve H. Ngo
Currently on 12 weeks bulking program.
Starting at 165lbs with approx 12% BF.
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04-09-2011, 10:10 PM #89
I have a couple of questions,
Does the 4 set scheme mean the 2 warmup sets and the 2 worksets or does it mean 2 warmup sets and 4 worksets?
Is it detrimental to do cardio and abs on the workout days?
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04-09-2011, 11:17 PM #90
Lol, I was waiting for someone to pick that one up. The reason I mentioned it actually was just a hint to anyone that drinks beer and is trying to cut, (and I know a few here do) that each beer packs a whopping calorie amount, the bottles I drink are over 250 cals per bottle and contain lots of carbs, I discovered that spirits have 0 carbs so better from that point of view. (drinking neat or with water of course and no junk food munchies)
I'm not suggesting go get hammered on vodka every night or anything but it's easy to work out the alcohol equivalent of beers to spirits. My swap over, saves me money, calories and I get almost 0 hangover as I drink half pint water with each shot.
Some very interesting alcohol myth busting in this article:
w ww.leangains.com/2010/07/truth-about-alcohol-fat-loss-and-muscle.html
remove the space to use link !Find a job that you love and you'll never have to work another day in your life.
I rep anyone over the age of 40 on sight, us coffin dodgers have got to stick together!
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