Legs
Leg Extensions
4 x 20
Squats
135 x 20
225 x 15 --> not gonna happen with back.
V-Squat
3pps x 25 RP 5
4pps x 15 RP 5 RP 3
5pps x 12 RP 3
5pps+25 x 10 RP 3
Lunges - bodyweight
100 yards x 2
Leg Extensions
2 x ? at rep 8 switched to hellraiser reps and forced reps. and rest pause....absolute death
Adductor
3 x 20
Squats aren't happening yet. No problem....still killed it, qaud spasms ftw.Those lunges were absolutely brutal.
Diet:
#1 - 1.5 cups oats + 6 egg whites + 1.5 scoop whey + glass of milk
#2 - 10 oz chicken breast + 1 large white potato and romaine
#3 - 10 oz london broil + broc and a big apple
#4 - 2 titan protein bars
#5 - 10 oz chicken Breast and 2 oz almonds
#6 - TBA
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07-30-2011, 08:44 PM #61
Last edited by MarkVI; 07-30-2011 at 09:36 PM.
www.xccellence.com
FKK.....We don't play
Getting big: http://forum.bodybuilding.com/showthread.php?t=136802401
- Alan Aragon www.alanaragon.com
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07-30-2011, 09:47 PM #62
v-squat?
plz explain
thanksFounder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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07-30-2011, 10:30 PM #63
^^ CLICK ME!
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07-30-2011, 11:31 PM #64
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07-31-2011, 02:15 AM #65
- Join Date: May 2011
- Location: Harlow, Essex, United Kingdom (Great Britain)
- Age: 30
- Posts: 1,037
- Rep Power: 3113
Good looking eats man. Sorry to hear about your back, I didn't even know that you had injured it. Shows how oblivious I am.
Sounds like a great workout anyway. I wake up and actually dread legs. I've grown to rather like squats though whilst I am actually doing them.
I'm genuinely starting to feel bad about the amount of junk food I eat. My progress will not be hindered by eating the way that I do will it? Body comp. will be exactly the same I assume?Make A Meal Of It App: http://makeameal.co
Blog: http://infinityjames.com
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07-31-2011, 11:13 AM #66
Hurts today! Work was done....Doesn't really matter what exercises you do as long as you know how to work the muscle properly.
Don't feel bad about the junk food bro, you're eating that way because you like it. You're getting in at least 2k-2.5k of quality food (oats, chicken/tuna, broc, fruit etc....) which should provide enough for ya. I think that if you end up having lower calorie days that you still consume the same amount of quality micronutrient dense foods and just have smaller portions of the sweets.www.xccellence.com
FKK.....We don't play
Getting big: http://forum.bodybuilding.com/showthread.php?t=136802401
- Alan Aragon www.alanaragon.com
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07-31-2011, 11:22 AM #67
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07-31-2011, 01:05 PM #68
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07-31-2011, 08:29 PM #69
Back
Reverse Grip pulldowns
1x15
1x12
1x10
1x8+4
Tbar Rows -- These did NOT hurt my back!
2ps x 25
3ps x 20
4ps x 12
5ps x 8+2
HS high rows
2pps x 10
2pps x 8 x 2
Chest supported Rows -- upper back
2 x 12
Wide Grip pulldowns
3 x 10
In and out in 45 minutes. Absolutely demolished my back. It looks like a lot of volume but the first two exercises I approached in a HIT fashion, the last 3 were straight sets.
I always train each set to positive failure after warmups and then usually take a few sets (or more depending on bodypart) past failure. Tbar rows were all done to failure. SO happy those didn't stress my back at all. Tried BB rows, those aren't going to happen real soon but I'm optimistic about deads in the next couple weeks.
Diet thus far:
#1 - 1.5 cup oats + 1.5 scoops whey + 2 eggs
#2 - 1.5 cup oats + 1.5 scoops whey + 2 eggs
#3 - 10 oz chicken + 3 tortillas in fajitas
#4 - See meal 3
#5 - See meal 3
#6 - TBA
Yeah, not much variety today lol....I need to go shopping but funds are tight because of some hyooge life changes that are happening with me right now.www.xccellence.com
FKK.....We don't play
Getting big: http://forum.bodybuilding.com/showthread.php?t=136802401
- Alan Aragon www.alanaragon.com
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07-31-2011, 08:57 PM #70
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9487
I definitely say give PHAT a go. I personally loved it . It's a bit too much volume for me though and I had to modify it a bit, but it's definitely a solid routine IMO.
*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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07-31-2011, 09:02 PM #71
anything over a individual muscle group split IMO
Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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08-01-2011, 10:38 AM #72
400grams protein IN SHOCK :O
Yo well I decided i'm going to stay on this site and not say bye....why because I want to(and some people said to just lurk if I enjoy it and still post so I will because I enjoy it) :p I will give an update if asked so yeaaa
Overall Goal:200lbs 10%bf
Short term:120lbs at whatever bf% lower than 16%
What I want:To be taller haha
Feel Free to send me pm's :p
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08-01-2011, 01:58 PM #73
I'm worried about the upper body days....I have never liked doing chest and back in the same workout....maybe a push pull variation? Legs only need to get hit once a week for me.
Yeah that's what the research says but I've always had more success with a single BP rotation, especially with prioritizing weak spots.
Eh, it's not so hard lolwww.xccellence.com
FKK.....We don't play
Getting big: http://forum.bodybuilding.com/showthread.php?t=136802401
- Alan Aragon www.alanaragon.com
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08-01-2011, 02:00 PM #74
Chest
Chest
Flat Bench Press
225 x 15
275 x 8
275 x 6 x 5
HS Incline Press
2pps x 8-12 x 3
HS Decline Press
2pps x 12 x 2
Post WO cardio - 20 mintues.
Used a slower count (not quite a 3 second negative) on the bench today, and a full 3 second on the machine presses. Major pump was had. Overall a great workout, joints felt great and Growth will be occuring! I really like the 5x5 or rather 6x5 today, my joints weren't beat to hell and no sets were taken past failure so it gives my chest and CNS a bit of a break.
This workout had to be done fasted unfortunately but here is the Post WO so far
#1 2cups oats + 2.5 scoops whey + 8 egg whites
#2 12 oz chicken fajitas
#3 Pizza @ california pizza kitchen
#4 More chicken Fajitas ~ 10 oz
#5 Fruit and carbmaster yogurt
#6 Zero Bar with a shake
Macros: ~ 300/450/75 P/C/FLast edited by MarkVI; 08-01-2011 at 09:50 PM.
www.xccellence.com
FKK.....We don't play
Getting big: http://forum.bodybuilding.com/showthread.php?t=136802401
- Alan Aragon www.alanaragon.com
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08-01-2011, 02:01 PM #75
- Join Date: Aug 2008
- Location: Austin, Texas, United States
- Age: 33
- Posts: 5,838
- Rep Power: 18815
http://www.simplyshredded.com/mega-f...ated-2011.html
If doing chest/back together is the only thing holding you back, heres his most updated split that has back/shoulders and chest/bis/tris together.Transformation Journal:
http://forum.bodybuilding.com/showthread.php?t=145176171
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08-01-2011, 02:24 PM #76
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08-01-2011, 02:40 PM #77
Killin it!
Yo well I decided i'm going to stay on this site and not say bye....why because I want to(and some people said to just lurk if I enjoy it and still post so I will because I enjoy it) :p I will give an update if asked so yeaaa
Overall Goal:200lbs 10%bf
Short term:120lbs at whatever bf% lower than 16%
What I want:To be taller haha
Feel Free to send me pm's :p
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08-01-2011, 03:33 PM #78
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08-01-2011, 04:45 PM #79
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08-01-2011, 06:53 PM #80
Still has chest/back together for power day...I guess I could look into it and try it out but, yeah we'll see. Thanks a lot bro!
Hopefully it's the start of some big gains to come!
Only way to do it
Thanks man, glad you're along for the ride!
I do cook in bulk,but I also like to cook 2 or 3 meals to eat a day, other than breakfast. but i'm not above precooking for a few of days if I know I'm working a lot....in August I'll be working 3 14 hour shifts a week while house hunting, moving 200 miles away, looking for a new job and getting ready for school....so it shall be interesting,www.xccellence.com
FKK.....We don't play
Getting big: http://forum.bodybuilding.com/showthread.php?t=136802401
- Alan Aragon www.alanaragon.com
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08-02-2011, 05:49 AM #81
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08-02-2011, 10:37 AM #82
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08-02-2011, 10:42 AM #83
- Join Date: Aug 2008
- Location: Austin, Texas, United States
- Age: 33
- Posts: 5,838
- Rep Power: 18815
Lol, I was focused on the hypertrophy days with chest/back, didn't even consider power days. In that case, I think a push/pull variation would work very well. Are you looking into making it 8 day split, or only doing legs 1x week like you suggested?
I will say though, chest/back together on power days isn't bad at all if you've never tried it. Since it's only a few reps per set, I don't really feel fatigued to where it impacts my chest or back exercises.Transformation Journal:
http://forum.bodybuilding.com/showthread.php?t=145176171
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08-02-2011, 10:51 AM #84
- Join Date: Feb 2010
- Location: United Kingdom (Great Britain)
- Posts: 1,053
- Rep Power: 3850
I have indeed been there, but not for a few years. I'm in the West End of Glasgow....you been there?
Really sorry to hear that your mum has cancer. Sending her my best wishes for recovery over the Atlantic !
I've recently started PHAT and am loving it! Couldn't recommend it more!
^^^This! Plus you can take loads of rest between sets/exercises!"Procrastination is the thief of time"
-Anon
"The best activities for your health are pumping and humping."
-Arnold
"I do now what others won't - so I can have later what others can't."
-Anon.
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08-02-2011, 12:09 PM #85
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08-02-2011, 02:23 PM #86
yeah....I might try it out. I want to but don't want to break what's been working so well.
I'll only be doing legs 1x per week because they overpower my upper body and there's no need. Though sometimes I will have a Deadlift day and hit hams directly.
I'm not sure which way was west lol -- is that near the botanical garden? That was a lot of fun.
Really sorry to hear that your mum has cancer. Sending her my best wishes for recovery over the Atlantic !
I've recently started PHAT and am loving it! Couldn't recommend it more!
Glad to see we're on the same page . I've been zooooming today, My house looks amazing now.
What kind of puppy was it? I'm looking at a German Sheppard or Labwww.xccellence.com
FKK.....We don't play
Getting big: http://forum.bodybuilding.com/showthread.php?t=136802401
- Alan Aragon www.alanaragon.com
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08-02-2011, 02:33 PM #87
What's PHAT?
Yo well I decided i'm going to stay on this site and not say bye....why because I want to(and some people said to just lurk if I enjoy it and still post so I will because I enjoy it) :p I will give an update if asked so yeaaa
Overall Goal:200lbs 10%bf
Short term:120lbs at whatever bf% lower than 16%
What I want:To be taller haha
Feel Free to send me pm's :p
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08-02-2011, 03:55 PM #88
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08-02-2011, 04:03 PM #89
Oh....Keep up the good work brother
Yo well I decided i'm going to stay on this site and not say bye....why because I want to(and some people said to just lurk if I enjoy it and still post so I will because I enjoy it) :p I will give an update if asked so yeaaa
Overall Goal:200lbs 10%bf
Short term:120lbs at whatever bf% lower than 16%
What I want:To be taller haha
Feel Free to send me pm's :p
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08-02-2011, 08:25 PM #90
Arms
BB curls
90 x 15
100 x 10 x 2
100 x 8
Low Pulley cable curl - wide grip
3 x 8-12
Incline DB curls
35 x 10 ish x 3
Rope pressdowns
5 x 12-20, few drop sets to failure
OH Tricep Extension
100 x 15
100 x 12
120 x 8 drop to 70 x failure
Great Workout today. Very good pump.
Meals
#1 - 1 cup cream of wheat + 4 eggs + 2 scoops whey
#2 - fruit salad W/yogurt and whey
#3 - 12oz Roast Beef Sandwich and veggies
#4 - Chicken Fajitas - 10 oz W/2 small tortillas
#5 - See #4
#6 - 8 oz steak and some asparagus
#7 - Whey dough with strawberries
Also Hiked today.Last edited by MarkVI; 08-02-2011 at 10:33 PM.
www.xccellence.com
FKK.....We don't play
Getting big: http://forum.bodybuilding.com/showthread.php?t=136802401
- Alan Aragon www.alanaragon.com
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