Roniboney- Get strong,bet big,live large

[Roniboney]

Ok guys so i've been on this site for over a year now,tried and failed at a nutrition log but now im finally committing to a workout log.Time to do it.Getting bigger and stronger.I respond to high reps well and low reps even better.But i want the best of both worlds.WHats my answer.Power-Hypertrophy.

Now i know what your thinking heres another bum chum of Layne Nortons.I admire Layne a lot but having tried Power-Hypertrophy as he laid it out i could not recover and saw little gains. I should not have done the 5 day programme so i hopped back on SS for a few months and injured my back. Lets just say even after i recovered from injuring my lower right lumbar i cannot squat more than twice a week.I just cannot.Deadlifts and Squats no more than twice a week.

So i decided hell i loved power hypertrophy,it was fun and i was able to be consistent with it and was getting stronger and more balanced all over.So i decided to gauge myself and my recovery(which i should have done a long time ago).I could recover from 8-11ish sets on most exercises.When i took it to 12 i wasnt able to recover properly but i feel that its jsut a mental barrier at the moment.One i hope to bust out of. So i decided to design myself a 4 day power hypertrophy programme and take it to intense levels.Now i have a home gym so working out at anytime is not a problem for me (i even scare my parents away with all of my grunting when lifting) so i decided to take the plunge and really kill myself in the gym.In 8 weeks my lifts went up tremendously and i was fuller,bigger and slighly leaner.

So here i am into my 3rd week of my own power hypertrophy split.
Need to work on my deadlifts a lot adn i had to drop the weights i was using due to a loss of strength from my injury.


So I'm on my way now to working back to my old strength levels

My set-up
every weightlifitng day will have a warm-up of my lumbar preceded by 10 mins cardio.
The warm up includes side lunge rotations with a 5kg plate,overhead broom atg squats,resistance band chest,back,shoulder and leg stretches followed by more dynamic yoga stretches.

Upper Power:
Bench Press 3x5 -3 warm-up sets 4-5 mins rest between sets

one week barbell rows /one week power cleans 3x5 rows 2 warm-up sets ,3x3 cleans 2 warm up sets 3-5 minutes rest between sets

one week clean and press/one week seated barbell shouder press -NO warm up sets 3x5 in each

Chin-ups (weighted) 3x8 2 minutes rest
Dips(bodyweight) 2x6-15 (i decided that when i could do 15 for 2 sets then i would add weight) 2 minutes rest

Lower Power:
Split into Quad power and Hamstring power
I need to work harder on my deadlifts so for 2 weeks i perform hamstring power and the next Quad power.

Quad Power
Squats ATG 3x5 3 minutes rest
Clean to Front Squat 5x3 3 minutes rest
Leg Extensions 3x 8-12 90 secs rest

Hamstring Power
Deadlifts 3x5 3-6 minutes rest
SLDL 3X5 3 mins rest
Leg Curls 3x8-12 90 secs rest

Wednesday is a rest day /cardio day.I usually get about 45 minutes of walking done walking to the bus stop instead of getting a ride home from work.

Upper Hypertrophy: all rest periods are between 60-90seconds
60 DEGREE Incline Dumbell Press 3x8-12
Incline 45 degree dumbell flys 2x8-12
DB Rows 2x8-12
Close grip dead hang 2 sec pause at the bottom pull-ups 2xAMRAP
DB shoulder Press 3x8-12
DB Front Raises 2x8-12
CG Bench Press 2x8-12
Dumbell Curls 2x8-12

Lower Hypertrophy:all rest periods between 90 secs to 2 minutes
SLDL 3X8-12
Squats(parallel) 3x8-12
Lying Dumbell Hamstring Curl 3x15-20
Leg Extensions 3x12-15 60 seconds rest
Leg Curls 3x12-15 60 seconds rest

Then i take the weekend off.



So i welcome you all to my log.I'll be logging it every day during my boring hours of taking calls from customers at work.Its time to bleed

[Roniboney]

For everyones interest i currently am on IF(intermittent fasting in case anyone doesnt already know) and cycle my calories daily.

My bmr plus activity is about 3500 kcal.Now my plan is to gain very very slowly and mostly in lean muscle to about 186 in the next year or so before i decide to cut so the cyclical and slight surplus is key.


Upper Power= 3750kcal low fats,medium protein,high carb
Lower Power=4500kcal macros similar to a low protein,high carb,high fat
REST/Cardio =3000kcal in favour of fats and adequate protein but no less than 200 carbs
Upper Hypertrophy=4500kcal same as lower powers set-up
Lower Hypertrophy=3750kcal low fats,medium protein,high carb
REST=3000kcal high fat,medium protein,low carb
REST=3000Kcal high fat,medium protein,low carb

this should put me in a 1500kcal surplus per week from nutrition not counting the walking i do to the bus stop and aroudn the place with my girlfriend,with friends,walking my dog ect.So in actual fact i should be at around a 1000ish or less kcal surplus.If im less than 1000 in a surplus lower power and upper power days will be bumped by 250kcal coming from protein.

Welcome,enjoy.No insane lifts going on here, jsut a guy trying to get stronger using Leangians and IIFYM.

[Roniboney]

so seeing as i started this log on a wednesday i'll post up the upper and lower power workout starting next week.


Today was upper hypertrophy

Gotta admit that after work today i was shattered.Felt so damn tired from the night before.Stayed over at the girlfriends house after going to the cinema to see Xmen:The First Class.Im gonna say it-Hugh Jackmans 15 seconds made that film for me.Tanking into the workout with lack of sleep and a very hard working day.But i effing delivered.


warm-up stretches and cardio 10 minutes


Incline 60 degree dumbell press(due to increase the weight) 22.5kg x3 sets of 8,8,6 damn.Gonna rest up this weekend and forthcoming week and really squeeze out those 2 reps next week.Stopped short of failure which is always a good thing for my recovery.

Incline 45 degree flys 2x8-10 15kg x1x10 perfect form, x2x10 good form

Dumbell Rows 2x8-10 30kg x 1x10 pf(perfect form),1x10 good form(GF). Increase next week

Pull ups (Close grip dead hang+2 second pause) bodyweight 6 PF,4GF .Nuts im so weak at these

DB Shoulder Press 3x8-10 .i was weak at these over the past 2 weeks.DIdnt increase the reps or get to 8 reps.SO today i was surprised
20kgx10 PF ,20kgx8 PF ,20kgx9PF WTF??????????????//hell yes

DB Front Raises 2x8-10
8.5kgx8 PF ,8.5KGX8 GF

CG Bench Press 2x8-10
55kgX10 PF ,55KGX10PF Increase for next week

Dumbell Curls 2x8-10
15kgX10 PF ,15KG X10 GF .increase weight by 1kg for next week.PR BU2 PF reps.yesssssssssss



That workout went really really well.Why was it so good?i have no idea but i'll take it.gott akeep this up.Time to bleed brahs