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  1. #121
    Thick. Solid. Tight WeightingToGrow's Avatar
    Join Date: Aug 2011
    Location: United Kingdom (Great Britain)
    Age: 24
    Stats: 5'9", 165 lbs
    Posts: 390
    Rep Power: 41
    WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000)
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    Lower Body Power



    Squats; Warm-up + 60x8, 100x6, 120x3,3,3,

    Hack Squat; 40x8, 80x5,5,5

    Lying Leg Curl; 30x8, 45x8, 60x6,6,6

    Seated Calf Raise; 37.5x12, 52.5x10, 75x10,10,8

    Ab Machine; 65x8, 87x15,15,13, Increase in Reps



    Upper Body Power;


    Incline Dumbbell Press; Warm-up +17.5x10, 27.5x8, 42x6,6,6

    Weighted Wide Grip Chins; +20x8,8,8

    Weighted Dips; BWx6 +45x5,5,5 Increase in Weight

    Standing Shoulder Press; 30x8, 40x6,6,6,6,6

    Barbell Curl; 20x8, 40x8,8,8,8

    Shrugs; 40x8, 80x8, 120x8, 160x8, 200x8,8, Increase in Reps
    Oats, Ice cream & 5/3/1: http://forum.bodybuilding.com/showthread.php?t=148588283&p=957373693#post957373693
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  2. #122
    Thick. Solid. Tight WeightingToGrow's Avatar
    Join Date: Aug 2011
    Location: United Kingdom (Great Britain)
    Age: 24
    Stats: 5'9", 165 lbs
    Posts: 390
    Rep Power: 41
    WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000)
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    Back & Shoulders Hypertrophy


    Standing Shoulder Press; 20x10, 40x10,10,9,8

    Side Raise; 10x10, 15x10,10,10,10

    Deadlift; 60x8, 100x6, 140x5, 170x5,3,1

    Seated Incline Cable Row; 60x8, 97.5x6, 120x8,8,8 Increase in Reps

    Upright Rows; 35x10, 55x10,10,10

    Shrugs; 80x8, 160x8, 200x6,5


    Have been a little ill recently but decided to push through with my workouts anyway. Thinking about ending my bulk soon; possibly the beginning of next month.. will have a think about calories/routine over the next few days...

    Weighed in this morning at 176.8lbs
    Oats, Ice cream & 5/3/1: http://forum.bodybuilding.com/showthread.php?t=148588283&p=957373693#post957373693
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  3. #123
    Thick. Solid. Tight WeightingToGrow's Avatar
    Join Date: Aug 2011
    Location: United Kingdom (Great Britain)
    Age: 24
    Stats: 5'9", 165 lbs
    Posts: 390
    Rep Power: 41
    WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000)
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    Legs Hypertrophy


    Squats; Warm up+ 60x8,8 100x10,10,10,10,10

    Leg Extension; 65x10, 100x12,12,12

    Lying Leg Curl; 37.5x8, 60x10,10,10

    Seated Calf Raise; 37.5x12, 60x10, 75x8,8,8,8

    Ab Machine, 65x8, 87.5x15,15,12,



    Chest & Arms Hypertrophy



    Incline Dumbbell Press; 17.5x10, 27.5x8, 35x10,10,10,10, Increase in Reps

    Incline Dumbbell Flys; 25x9,8,8,

    Weighted Dips; BWx12, +30x10,8,8

    Barbell Curl; 20x8, 45x10,10,10

    Preacher Curl, 17.5x15,15,15 Increase in Reps

    Close-Grip Decline Bench Press; 20x10, 60x8, 90x8,8,6 Increase in Reps


    Had a spot on the decline bench, so could train to failure, without having to perform the roll of shame



    Lower Body Power



    Ab Machine; 65x8, 87x15,15,15, Increase in Reps

    Squats; Warm-up + 60x8, 100x6, 120x6,6,5, Increase in Reps

    Leg Extension; 75x8, 100x12,12,12

    Lying Leg Curl; 30x8, 45x8, 60x8,8,8

    Standing Calf Raise; 180x8, 220x8, 240x8, 260x5,5,5

    Seated Calf Raise; 37.5x12, 60x10, 75x10,10,10
    Oats, Ice cream & 5/3/1: http://forum.bodybuilding.com/showthread.php?t=148588283&p=957373693#post957373693
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  4. #124
    Thick. Solid. Tight WeightingToGrow's Avatar
    Join Date: Aug 2011
    Location: United Kingdom (Great Britain)
    Age: 24
    Stats: 5'9", 165 lbs
    Posts: 390
    Rep Power: 41
    WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000)
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    Upper Body Power;


    Incline Dumbbell Press; Warm-up +25x10, 35x6, 42x8,8,6 Increase in Reps

    Wide Grip Chins; BWx12,12,12

    Weighted Dips; BWx12 +45x6,6,5

    Standing Shoulder Press; 20x8, 50x5,5,4,5,4 Increase in Weight

    Barbell Curl; 40x8,8, 45x6,6

    Shrugs; 80x8, 160x8, 200x12,12,12 Increase in Reps
    Oats, Ice cream & 5/3/1: http://forum.bodybuilding.com/showthread.php?t=148588283&p=957373693#post957373693
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  5. #125
    Thick. Solid. Tight WeightingToGrow's Avatar
    Join Date: Aug 2011
    Location: United Kingdom (Great Britain)
    Age: 24
    Stats: 5'9", 165 lbs
    Posts: 390
    Rep Power: 41
    WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000)
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    Back & Shoulders Hypertrophy


    Standing Shoulder Press; 20x10, 40x12,11,10,9,7 Increase in Reps

    Side Raise; 10x10, 15x10,10,10,10

    Deadlift; 60x8, 100x6, 140x5, 170x5,3,1

    Seated Incline Cable Row; 60x8, 97.5x6, 120x8,10,

    Upright Rows; 35x10, 55x15,10, Increase in Reps

    Deadlift; 170x3, 180x1,1


    Wasn’t happy with my deadlifts, so did a couple more at the end of my workout
    Oats, Ice cream & 5/3/1: http://forum.bodybuilding.com/showthread.php?t=148588283&p=957373693#post957373693
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  6. #126
    Thick. Solid. Tight WeightingToGrow's Avatar
    Join Date: Aug 2011
    Location: United Kingdom (Great Britain)
    Age: 24
    Stats: 5'9", 165 lbs
    Posts: 390
    Rep Power: 41
    WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000)
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    Legs Hypertrophy


    Squats; Warm up+ 60x10 100x12,12,10,10,5 Increase in Reps

    Leg Extension; 65x10, 100x12,12,12

    Lying Leg Curl; 37.5x8, 60x12,12,8

    Standing Calf Raise; 180x8, 220x8, 250x8,8

    Ab Machine, 65x8, 87.5x20,15,12,



    Chest & Arms Hypertrophy



    Incline Dumbbell Press; 16x10, 25x8, 35x11,10,10,

    Incline Dumbbell Flys; 25x9,8,8,

    Weighted Dips; BWx12,12,12,12,12,


    Really wasnít feeling it so decided to call it quits and finish it Sunday morning...


    ...Chest & Arms Continued


    Flat Bench; 20x10, 60x8, 80x6, 100x3, 110x2,2

    Incline Bench, 70x5,5,5

    Standing Shoulder Press; 40x8,8,7

    Seated Dumbbell Shoulder Press; 15x8,8, 20x8,8 LOL

    Barbell Curl; 20x8, 45x10,10,10

    Preacher Curl, 15x10, 17.5x10,10,

    Close-Grip Decline Bench Press; 20x10, 60x8, 90x8,7,6


    Only intended to do a few light sets for chest since I did it the night before, but itís been so long since I used a barbell that I got carried away a little.
    Oats, Ice cream & 5/3/1: http://forum.bodybuilding.com/showthread.php?t=148588283&p=957373693#post957373693
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  7. #127
    Thick. Solid. Tight WeightingToGrow's Avatar
    Join Date: Aug 2011
    Location: United Kingdom (Great Britain)
    Age: 24
    Stats: 5'9", 165 lbs
    Posts: 390
    Rep Power: 41
    WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000)
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    Lower Body Power


    Ab Machine; 65x20,20,20,20,20,

    Leg Extension; 60x12,12,12,12,12,

    Lying Leg Curl; 32.5x12,12,12,

    Standing Calf Raise; 165x12,12,12,12,

    Seated Calf Raise; 45x12,12,12,12,12,


    My hips were feeling sore and very inflexible today so I didn't squat. I’m also coming toward the end of my ‘bulking phase’ and It’s been a while since my last break... I figured I’d kill two birds with one stone and take a deload week. Hopefully should be fresh and ready to hit it harder than ever after this


    Upper Body Power;


    Incline Dumbbell Press; 25x12,12,12,

    Bent Over Barbell Row; 60x10,10,10,

    Wide Grip Chins; BWx8,8,8,

    Weighted Dips; BWx10,10,10,10,

    Standing Shoulder Press; 30x10,10,10,

    Barbell Curl; 30x10,10,10,

    Close Grip Decline Bench; 60x10,10,10,10,

    Shrugs; 100x10,10,10,10,
    Oats, Ice cream & 5/3/1: http://forum.bodybuilding.com/showthread.php?t=148588283&p=957373693#post957373693
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  8. #128
    Registered User FBZP's Avatar
    Join Date: Jun 2011
    Location: United Kingdom (Great Britain)
    Stats: 5'7", 154 lbs
    Posts: 55
    Rep Power: 3
    FBZP will become famous soon enough. (+50) FBZP will become famous soon enough. (+50)
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    keep on pushing it buddy
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  9. #129
    Thick. Solid. Tight WeightingToGrow's Avatar
    Join Date: Aug 2011
    Location: United Kingdom (Great Britain)
    Age: 24
    Stats: 5'9", 165 lbs
    Posts: 390
    Rep Power: 41
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    Originally Posted by FBZP View Post
    keep on pushing it buddy
    Yeah buddy, getting work done!



    Back & Shoulders Hypertrophy


    Standing Shoulder Press; 20x10, 30x12,12,12,10,10

    Side Raise; 10x10,10,10,10,10

    Deadlift; 60x8, 100x5,5,5

    Seated Incline Cable Row; 60x10,10,10,10

    Upright Rows; 35x10,10,10


    Decided to end the deload here. Lifting light weights was just frustrating.
    Oats, Ice cream & 5/3/1: http://forum.bodybuilding.com/showthread.php?t=148588283&p=957373693#post957373693
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  10. #130
    Thick. Solid. Tight WeightingToGrow's Avatar
    Join Date: Aug 2011
    Location: United Kingdom (Great Britain)
    Age: 24
    Stats: 5'9", 165 lbs
    Posts: 390
    Rep Power: 41
    WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000)
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    Legs Hypertrophy


    Squats; Warm up

    Hack Squats; 40x8, 70x8,7,8

    Leg Extension; 65x10, 100x12,12,12

    Lying Leg Curl; 37.5x8, 60x12,12,10

    Standing Calf Raise; 180x8, 220x8, 250x8,8

    Seated Calf Raise; 37.5x12, 60x10, 75x6,6,6,6,6

    Ab Machine, 65x8, 87.5x20,15,12,


    Still a lingering pain when I try to squat, somewhere between my groin and hip area.... Did a load of stretching, but couldn’t even get low enough with just the bar. May have to replace these with some machine hack squats as they don’t aggravate it in the same way, don’t really know what else to do. Hopefully a short break from squats coupled with some stretching will sort it? I don't want to brute force my way to an injury :/


    Chest & Arms Hypertrophy



    Incline Dumbbell Press; 17.5x10, 27.5x6, 35x12,12,10,

    Incline Dumbbell Flys; 14x8, 20x6, 25x10,8,8, Increase in Reps

    Weighted Dips; BWx8, +30x10,8,8

    Barbell Curl; 20x8, 35x8, 45x6,6,5,6

    Preacher Curl, 15x10, 17.5x10,10,

    Close-Grip Decline Bench Press; 20x10, 60x8, 90x6,5,5

    Standing Shoulder Press; 40x8,8,8



    Lower Body Power


    Hack Squats; 30x6, 60x5, 70x5, 90x4,3,3,3 Failed on my attempt at a 5th Rep

    Leg Extension; 65x8, 100x10,10,10,10,10

    Lying Leg Curl; 30x6, 60x10,9,6

    Standing Calf Raise; 180x8, 220x6, 240x6,6,6,6,6

    Seated Calf Raise; 37.5x12, 52.5x8, 75x8,8,8

    Ab Machine; 50x10, 87.5x15,13,10
    Oats, Ice cream & 5/3/1: http://forum.bodybuilding.com/showthread.php?t=148588283&p=957373693#post957373693
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  11. #131
    Thick. Solid. Tight WeightingToGrow's Avatar
    Join Date: Aug 2011
    Location: United Kingdom (Great Britain)
    Age: 24
    Stats: 5'9", 165 lbs
    Posts: 390
    Rep Power: 41
    WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000)
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    On a side note; I’ve started my transition into a cut. Aiming to get as lean/leaner than I was last summer, hopefully with some added mass from my winter bulk...

    Will be going from ~4000 calories, 220P, 120F & 500C.... down to ~2500kcal, 220P, 250C, 65F. Quite a big initial drop in calories, but I think I was gaining a little more than 1lb/week toward the end of my ‘bulk’. I’m pretty disciplined with hitting my macros and will adjust them as my weight changes.

    Only thing I’m not sure about is what to do with my routine. Not sure if I should drop the ‘hypertrophy days’ in favour of more low rep work. I’m just thinking that if I’m not going to be able to build any more muscle, I should put more of an emphasis onto holding onto as much strength as possible? Or would this be too exhausting? Not sure if I buy into the over training theory though.
    Appreciate any thoughts
    Oats, Ice cream & 5/3/1: http://forum.bodybuilding.com/showthread.php?t=148588283&p=957373693#post957373693
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  12. #132
    Thick. Solid. Tight WeightingToGrow's Avatar
    Join Date: Aug 2011
    Location: United Kingdom (Great Britain)
    Age: 24
    Stats: 5'9", 165 lbs
    Posts: 390
    Rep Power: 41
    WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000)
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    Upper Body Power;


    Incline Dumbbell Press; 22.5x10, 35x6, 42x6,6,5,5,4

    Bent Over Barbell Row; 20x8, 60x6, 90x5, 110x5,5

    Wide Grip Chins; BWx8,8,8,

    Weighted Dips; BWx8, +20x6, +40x5, +50x5,5 Increase in Weight

    Standing Shoulder Press; 20x8, 40x5, 50x5,5,4

    Barbell Curl; 20x8, 40x8,8, (Switched to EZ Bar) 45x6,6

    Close Grip Decline Bench; 20x10, 60x8, 90x5,5,5,5

    Shrugs; 40x8, 120x8, 160x6, 200x8,8,8


    Lots of volume. Had the day off work so really took my time with it
    Oats, Ice cream & 5/3/1: http://forum.bodybuilding.com/showthread.php?t=148588283&p=957373693#post957373693
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  13. #133
    Thick. Solid. Tight WeightingToGrow's Avatar
    Join Date: Aug 2011
    Location: United Kingdom (Great Britain)
    Age: 24
    Stats: 5'9", 165 lbs
    Posts: 390
    Rep Power: 41
    WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000)
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    Back & Shoulders Hypertrophy


    Standing Shoulder Press; 20x8, 40x10,10,10,10

    Seated Dumbbell Shoulder Press; 17.5x8, 22.5x8,8

    Side Raise; 10x10, 15x, 8,8,8,8

    Deadlift; 60x8, 100x5 (speed pulls) 140x5, 170x3, 180x1, 190x1

    Seated Incline Cable Row; 67.8, 97.5x6, 120x5,5,5

    Upright Rows; 35x8, 50x10,8,8,
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  14. #134
    Thick. Solid. Tight WeightingToGrow's Avatar
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    Decided to skip legs today, there's still a lingering pain in my hip/groin area so I can't squat anyway. Figured the extra days rest may do some good. Still feel guilty even though I did them earlier this week.

    Diet is going well I suppose. Mad hungry, but it's gotta be done! Weight is dropping, but feel sooooo flat.

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  15. #135
    Registered User FBZP's Avatar
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    it may or may not help you but i picked up a Dynamic-Stabiliser-Band and it worked for me as I developed pain in my left groin after heavy squatting (1.75 x BW)

    i found out that my knees were caving in when squatting and this was increasing the load in my groin area

    all I know is that groin pain is well annoying!

    great progress pics by the way

    keep on smashing it
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  16. #136
    Thick. Solid. Tight WeightingToGrow's Avatar
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    Originally Posted by FBZP View Post
    it may or may not help you but i picked up a Dynamic-Stabiliser-Band and it worked for me as I developed pain in my left groin after heavy squatting (1.75 x BW)

    i found out that my knees were caving in when squatting and this was increasing the load in my groin area

    all I know is that groin pain is well annoying!

    great progress pics by the way

    keep on smashing it

    Thanks bro, sounds very interesting... we could have the same problem. How does the band work, do you put it around your knees while you squat? Iím hoping it sorts itself out if I just avoid barbell squats for a little while

    The pic is from back in November; think I was around 168lbs... much has changed since then




    Chest & Arms Hypertrophy



    Incline Dumbbell Press; 17.5x10, 25x6, 35x12,11,8

    Incline Dumbbell Flys; 10x8, 15x8, 25x8,8,8

    Weighted Dips; BWx8, +30x8,7,7

    Barbell Curl; 35x8, 40x8,8,8

    Preacher Curl, 17.5x8,8,8

    Close-Grip Decline Bench Press; 20x10, 60x8, 90x6,5,5

    Standing Shoulder Press; 20x6, 40x6,6,6,5




    Lower Body Power


    Ab Machine; 50x10, 72.5x8, 87.5x20,13,10

    Leg Extension; 50x8, 75x8, 100x10,10,10

    Hack Squats; 40x6, 60x5, 80x5, 100x5, 110x2,2 Increase in Weight

    Lying Leg Curl; 30x6, 45x6, 60x8,8-4-2 Rest Pause

    Standing Calf Raise; 180x8, 220x6, 240x8,8,8

    Seated Calf Raise; 37.5x8, 52.5x8, 75x8,8,8

    Barbell Lunges; 40x, 60x Didn't measure distance, just lunged around the track


    Dropping back squats in favour of hack squats while I still have some pain. Enjoying these tho... bringing it down fully ATG slowly, then exploding upwards. Feelsgoodman



    Upper Body Power;


    Incline Dumbbell Press; 22.5x10, 35x6 (dropped the bench to flat) 45x6,6,6, 50x1 Increase in Weight

    Bent Over Barbell Row; 20x8, 60x6, 100x5,5,5,5

    Weighted Dips; BWx8, +20x6, +40x5, +50x5,5

    EZ Curl; 30x6,6 45x5,5,5,5,5

    Close Grip Decline Bench; 20x10, 60x8, 95x4,4, 90x5, Increase in Weight

    Standing Shoulder Press; 20x8, 40x5, 50x5, 55x2,2

    Shrugs; 80x8, 120x8, 160x8, 220x5,5, Increase in Weight


    Have noticed that since I've cut my calories, I seem to struggle with high rep work. Strength hasn't really dropped when working in low rep ranges, but I'm struggling to hit the same number of reps when working 10+
    5x5 seems to be a good scheme, with slightly longer breaks than I was using previously. Not going to drop the higher rep work tho
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  17. #137
    Registered User FBZP's Avatar
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    Originally Posted by WeightingToGrow View Post
    Thanks bro, sounds very interesting... we could have the same problem. How does the band work, do you put it around your knees while you squat? Iím hoping it sorts itself out if I just avoid barbell squats for a little while

    The pic is from back in November; think I was around 168lbs... much has changed since then

    awesome my current cut is almost over and I can only hope for results like yours. How long does a session of your PHAT programme tend to last?

    Yep its just a little band, its good for warm ups and yeah you basically put it just below your knee then squat. It helps to ensure they are really forced out. I got it from absolute gold (I can't post links yet) It looks like I wasn't squatting properly as there are so many little things to look out for to ensure good squat form and I overlooked ensuring my knees are pushed out!

    I also found that having a too wide stance also resulted in more pain, so I narrowed it slightly. I have currently de-loaded on barbell squats and started from a lower weight doing ATG squats and slowly increasing the weight. I am hoping going low with ATG squats will help all the smaller groin muscles out which are causing my pain. I really want to get back to doing heavy squats as I want to improve on my PRs.

    Keep up the good work
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  18. #138
    Thick. Solid. Tight WeightingToGrow's Avatar
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    Originally Posted by FBZP View Post
    awesome my current cut is almost over and I can only hope for results like yours. How long does a session of your PHAT programme tend to last?

    Yep its just a little band, its good for warm ups and yeah you basically put it just below your knee then squat. It helps to ensure they are really forced out. I got it from absolute gold (I can't post links yet) It looks like I wasn't squatting properly as there are so many little things to look out for to ensure good squat form and I overlooked ensuring my knees are pushed out!

    I also found that having a too wide stance also resulted in more pain, so I narrowed it slightly. I have currently de-loaded on barbell squats and started from a lower weight doing ATG squats and slowly increasing the weight. I am hoping going low with ATG squats will help all the smaller groin muscles out which are causing my pain. I really want to get back to doing heavy squats as I want to improve on my PRs.

    Keep up the good work

    Cool, I'll probably pick one up and see if it helps... add it to my bag of goodies that I cart around the gym!

    My workouts usually last around 90 minutes. I like to take my time tho, don't superset anything. But since I've started cutting they've taken a little longer, I try to make sure I'm fully recovered between sets so I don't have to drop the weight. I'm not there to burn calories/lose weight, I'll let my diet take care of that. Just focusing on keeping strength now.

    How long have you been cutting now? Shredded for the summer?

    As far as squat form goes, I thought I had it nailed pretty tight. The safety bars are set so that the bar would rest just below parallel and I touch those a couple of times during warm-up to find depth. I do squat with quite a wide stance, and make an effort to push my knees out. I'll try an throw a video up, may look a little weird asking randoms at the gym to film tho since I usually train solo.




    ^^ Is a great series if you haven't seen it already
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    Registered User FBZP's Avatar
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    Originally Posted by WeightingToGrow View Post
    Cool, I'll probably pick one up and see if it helps... add it to my bag of goodies that I cart around the gym!

    My workouts usually last around 90 minutes. I like to take my time tho, don't superset anything. But since I've started cutting they've taken a little longer, I try to make sure I'm fully recovered between sets so I don't have to drop the weight. I'm not there to burn calories/lose weight, I'll let my diet take care of that. Just focusing on keeping strength now.

    How long have you been cutting now? Shredded for the summer?

    As far as squat form goes, I thought I had it nailed pretty tight. The safety bars are set so that the bar would rest just below parallel and I touch those a couple of times during warm-up to find depth. I do squat with quite a wide stance, and make an effort to push my knees out. I'll try an throw a video up, may look a little weird asking randoms at the gym to film tho since I usually train solo.

    good stuff, yeah have seen this video but I'm always watching them again and again as I always pick up something new when watching them

    I wish I was shredded, training has been good, strength is increasing but I don't think I have a good base of lean muscle mass to start with to look properly shredded. At only 132lb, 62kg 12-15% bf (not sure) and 5ft 7in, I want to put on a bit more mass then go for another cut. After my holiday next week will reasses everything and take it from there.

    keep on smashing it man
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    Originally Posted by FBZP View Post
    good stuff, yeah have seen this video but I'm always watching them again and again as I always pick up something new when watching them

    I wish I was shredded, training has been good, strength is increasing but I don't think I have a good base of lean muscle mass to start with to look properly shredded. At only 132lb, 62kg 12-15% bf (not sure) and 5ft 7in, I want to put on a bit more mass then go for another cut. After my holiday next week will reasses everything and take it from there.

    keep on smashing it man

    I was in a similar position after my last cut; I think that’s just the nature of the beast, you’ll always want more mass! Being lean is an illusion tho, I had people telling me I was looking bigger as I got toward the end of my cut.


    Back & Shoulders Hypertrophy


    Standing Shoulder Press; 20x8, 40x12,10,10,9,8

    Side Raise; 10x10, 15x9,9,9,9,

    Deadlift; 60x8, 100x5, 140x3, 170x3, 180x1, 190xFail

    Seated Incline Cable Row; 67.5x8, 97.5x6, 120x6,6,6

    Upright Rows; 30x8, 40x6, 50x8,8,8,

    Shrugs; 100x10, 160x8, 200x5,5



    Legs Hypertrophy


    Hack Squats; 40x6, 80x5,5,5,3,3

    Leg Extension; 50x8, 75x8, 100x12,12,

    Lying Leg Curl; 37.5x8, 60x10,10,10

    Standing Calf Raise; 180x8, 220x8, 250x8,8

    Seated Calf Raise; 37.5x12, 60x10, 75x6,6,6,6,6

    Ab Machine, 50x10, 72.5x8, 87.5x15,15,15,



    Still no conventional squats...



    Chest & Arms Hypertrophy



    Incline Dumbbell Press; 16x10, 22.5x8, 35x12,11,8

    Incline Dumbbell Flys; 16x6, 25x8,6,9

    Weighted Dips; BWx8, +15x6, +30x8,8,9

    Barbell Curl; 35x8, 45x8,8,6

    Preacher Curl, 17.5x12,12,12

    Close-Grip Bench Press(Flat); 20x10, 60x8, 90x3,4
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    Lower Body Power


    Ab Machine; 50x10, 72.5x8, 87.5x15,15,11

    Standing Calf Raise; 180x8, 220x6, 240x8, 260x6, 280x5,5,5,5,5

    Hack Squats; 40x6, 80x5, 100x3,3, 110x2,2,2

    Leg Extension; 75x8, 100x10,10,10

    Seated Calf Raise; 52.5x8, 75x5,5,5,5,10-AMRAP

    Lying Leg Curl; 37.5x6, 45x6, 60x8,8,8



    Gym was busy... hence the seemingly arbitrary exercise order.



    Upper Body Power;


    Flat Bench; 20x10, 60x8, 100x1,1, 105x1

    Incline Dumbbell; 45x5,5,5,

    Bent Over Barbell Row; 20x8, 60x6, 100x5, 110x5,5

    Wide Grip Chins, BWx8,8,8

    Weighted Dips; BWx8, +20x6, +50x5,5

    EZ Curl; 30x6, 45x5, 50x5,5,5

    Standing Shoulder Press; 20x8, 40x5, 50x5,5,5


    Intended to do some heavy barbell bench, but after a couple of singles I really wasn't feeling it so switched back to incline dumbbell presses... perhaps not the best idea when training before breakfast
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    Back & Shoulders Hypertrophy


    Standing Shoulder Press; 20x8, 40x12,12,10,12,8, Increase in Reps

    Rear Delt Cable Flies; 20x8, 30x8, 40x8, 50x6, 60x5,5,3

    Side Raise; 10x8, 15x9,8,8,8

    Deadlift; 60x8, 100x5, 140x5, 170x5,5, 100x10,10,10

    Seated Incline Cable Row; 60x8, 90x4, 120x6,6,6

    Upright Rows; 35x8, 50x8,8,8,
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    Legs Hypertrophy


    Hack Squats; 20x8, 40x6, 80x8,6,8

    Leg Extension; 65x8, 100x12,10,10

    Lying Leg Curl; 32.5x8, 55x10,10,10

    Standing Calf Raise; 180x8, 240x8,8,8

    Ab Machine, 50x10, 72.5x8, 87.5x15,15,15,


    Chest & Arms Hypertrophy



    Incline Dumbbell Press; 17.5x10, 25x6, 35x12,12,9

    Incline Dumbbell Flys; 14x6, 25x8,8,8

    Weighted Dips; BWx8, +20x6, +30x9,8,8

    Barbell Curl; 35x8, 40x10, 50x6,6,6

    Preacher Curl, 17.5x12,12,12

    Close-Grip Bench Press(Flat); 20x10, 60x8, 90x6,5,5



    Diet is going ok I guess, been sticking to my macro’s... but feeling pretty exhausted a lot of the time. Putting all my energy into keeping intensity up in the gym
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    Lower Body Power



    Hack Squats; 40x6, 80x5, 110x2,2,2,2,1

    Leg Extension; 65x10, 100x10,10,10,10

    Lying Leg Curl; 32.5x6, 45x6, 62.5x6,6,6,6

    Seated Calf Raise; 52.5x8, 75x5,8,8,6

    Standing Calf Raise; 180x8, 220x6, 240x8, 260x6,6,6,6

    Ab Machine; 50x10, 87.5x15,15,12



    Upper Body Power;


    Flat Bench; 20x6

    Hammer Strength Chest Press; 80x6, 100x5, 110x3,3,3,3,3

    Bent Over Barbell Row; 20x8, 60x6, 100x6,6,6,6

    Wide Grip Chins, BWx8,8,8

    Weighted Dips; BWx8, +20x6, +40x5,5,5,

    EZ Curl; 35x6, 50x6,5,5,5

    Shrugs; 80x6, 160x8, 220x5,5,5


    Had a sharp pain in my shoulder when warming up for bench so decided to use the chest press machine to try and isolate the chest and take my shoulder out of it as much as possible. Decided to skip shoulders all together in this workout
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    Back & Shoulders Hypertrophy



    Deadlift; 60x8, 100x5, 140x3, 170x1,1,

    Seated Incline Cable Row; 67.5x8, 97.5x6, 120x6,6,6

    Wide Grip Chins; BWx10,10,10,10

    Preacher Curl; 12.5x6, 17.5x12,12,12

    Hammer Curl; 15x10,10,10


    Shoulder still pretty sore, so did some arm work after back instead of shoulders.



    Legs Hypertrophy


    Hack Squats; 20x8, 40x6, 80x8,8,8

    Leg Extension; 65x8, 100x10,10,10

    Lying Leg Curl; 32.5x8, 55x12,10,10

    Standing Calf Raise; 180x8, 240x8,8,8

    Ab Machine, 50x10, 72.5x8, 87.5x15,15,15,


    Chest & Arms Hypertrophy



    Incline Dumbbell Press; 17.5x10, 25x6, 35x12,12,9

    Incline Dumbbell Flys; 14x8, 22.5x8,8,8,8 *No 25’s available*

    Weighted Dips; BWx8, +15x6, +30x9,8,8

    EZ Curl; 35x8, 50x6,5,5,6

    Preacher Curl, 12.5x6, 17.5x12,12,12

    Close-Grip Bench Press; 20x10, 60x8, 90x5,6,4, 60x8



    Apologies for the lack of updates been really busy. Seem to be carrying a shoulder injury as well now, goes well with my groin injury!

    Not really sure how to approach these. I really don’t want to take a couple of weeks off to recover, but at the same time it’s defiantly affecting my training
    Oats, Ice cream & 5/3/1: http://forum.bodybuilding.com/showthread.php?t=148588283&p=957373693#post957373693
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  26. #146
    Thick. Solid. Tight WeightingToGrow's Avatar
    Join Date: Aug 2011
    Location: United Kingdom (Great Britain)
    Age: 24
    Stats: 5'9", 165 lbs
    Posts: 390
    Rep Power: 41
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    Lower Body Power



    Ab Machine; 50x10, 72.5x6, 87.5x15,15,15

    Hack Squats; BWx8, 40x6, 80x5,5, 110x2,2, 120x1,1 Increase in Weight

    Leg Extension; 50x10, 100x12,12,12,9

    Lying Leg Curl; 32.5x6, 55x6, 62.5x5,5,5, 32.5x8, 15x8 Drop Set

    Seated Calf Raise; 52.5x8, 75x5,8,8,6

    Standing Calf Raise; 180x10,10,10,10,10

    Seated Calf Raise; 75x6,6,6



    Didn’t want to go too heavy on the standing calf as the weight rests on my shoulder





    Upper Body Power;


    Flat Dumbbell Press; 15x10, 25x8, 40x5,5, 32.5x10,8

    Bent Over Barbell Row; 20x10, 60x6, 100x6,6,6,

    Wide Grip Chins, BWx10,10,10

    Weighted Dips; BWx8, +15x6, +45x6,6,5,

    EZ Curl; 35x6, 50x6,6,6,5 Increase in Reps

    Close Grip Decline Bench; 20x10, 60x8, 90x3,3



    Booked in to see a chiropractor this coming Tuesday
    Oats, Ice cream & 5/3/1: http://forum.bodybuilding.com/showthread.php?t=148588283&p=957373693#post957373693
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  27. #147
    Thick. Solid. Tight WeightingToGrow's Avatar
    Join Date: Aug 2011
    Location: United Kingdom (Great Britain)
    Age: 24
    Stats: 5'9", 165 lbs
    Posts: 390
    Rep Power: 41
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    Weight is down to 170 as of first thing this am when I weighed myself before breakfast... a little over 10lb loss in 5 weeks.

    Haven’t really noticed any strength losses yet, but do generally feel pretty exhausted a lot of the day. Not doing any cardio atm, dropped it some way into my bulk when my weight gain stalled... figured I’ll add it back in once my weight loss stalls this time.

    Quick example of my diet from today...

    Breakfast; 100g oats, scoop of whey, 250ml milk, coffee, multi & fish oil
    Lunch; Tuna sandwich, salad, 2 packs of Snack a’ Jacks & coffee
    Snack; 4 Low fat sausages with hot sauce, more coffee
    Dinner; 250g Mince Turkey, 250g stir fry veg & 250g rice

    Comes out at ~2460kcal, 212p, 260c, 64f... it’s defiantly not a lot of food!

    Am going to introduce a weekly reefed, probably on a Friday, where I drop protein & fat and bump my carbs up to something more respectable... maybe around 500g. I could lie and say it’s for the leptin boost, but realistically I’m not at that point yet and it’s more for sanity... and the fact than I’m flat as anything and can’t hold a pump for the duration of my post workout shower! :@
    Oats, Ice cream & 5/3/1: http://forum.bodybuilding.com/showthread.php?t=148588283&p=957373693#post957373693
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  28. #148
    Thick. Solid. Tight WeightingToGrow's Avatar
    Join Date: Aug 2011
    Location: United Kingdom (Great Britain)
    Age: 24
    Stats: 5'9", 165 lbs
    Posts: 390
    Rep Power: 41
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    Back & Shoulders Hypertrophy



    Wide Grip Chins; BWx12,12,12

    Deficit Deadlift; 60x8, 100x5, 140x3,3,5

    Standard Deadlift; 160x2,2,

    Seated Incline Cable Row; 67.5x8, 97.5x6, 120x6,6,6

    Standing Shoulder Press; 20x6, 40x8,8,8,8

    Side Raise; 8x10,10,12



    Shoulders still a little sore, but improving... managed to do a little work on them



    Legs Hypertrophy


    Ab Machine, 50x10, 72.5x8, 87.5x15,15,15

    Hack Squats; 20x8, 40x6, 80x10,8,8

    Leg Extension; 65x8, 100x12,10,10

    Lying Leg Curl; 32.5x8, 55x12,12,10

    Standing Calf Raise; 180x8, 240x10,10,8




    Chest & Arms Hypertrophy



    Incline Dumbbell Press; 15x10, 22.5x6, 35x12,11,11

    Incline Dumbbell Flys; 15x8, 25x8,7,7

    Weighted Dips; BWx8, +20x6, +30x9,8,5

    EZ Curl; 35x8, 50x6,6,6,6

    Preacher Curl; 17.5x12,12,12

    Close-Grip Bench Press; 20x10, 60x8, 80x8,6,6

    Standing Shoulder Press; 20x8, 40x8,8,6
    Oats, Ice cream & 5/3/1: http://forum.bodybuilding.com/showthread.php?t=148588283&p=957373693#post957373693
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  29. #149
    Thick. Solid. Tight WeightingToGrow's Avatar
    Join Date: Aug 2011
    Location: United Kingdom (Great Britain)
    Age: 24
    Stats: 5'9", 165 lbs
    Posts: 390
    Rep Power: 41
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    Lower Body Power



    Ab Machine; 50x10, 72.5x6, 87.5x15,15,15

    Hack Squats; BWx8, 40x6, 80x5,5, 110x2,2, 120x1,1

    Leg Extension; 50x10, 100x12,12,12,9

    Lying Leg Curl; 32.5x6, 55x6, 62.5x5,5,5,

    Seated Calf Raise; 52.5x8, 75x5,8,8,6

    Standing Calf Raise; 180x10, 240x6,6,6





    Upper Body Power;


    Flat Dumbbell Press; 20x10, 32.5x6, 45x6,5,4

    Bent Over Barbell Row; 20x10, 60x6, 100x7,7,7,

    Wide Grip Chins, BWx10,10,8

    Weighted Dips; BWx8, +25x6, +45x7,6,5,

    EZ Curl; 35x6, 50x5,5

    Tricep Push Down; 82.5x6,8, 90x7,8

    Shrugs; 80x6, 160x8, 220x5,5


    Been a little while since I updated... sliced the inside of my left arm with a knife trying to cut some cable ties; not been the gym this week, and will have to stay out at least until I have the stitches removed and regain full ROM

    Despite all this, motivation is still high, can't wait to get back in the gym... Diet is unchanged, not going to use this as an excuse to lose focus. Week or so out of the gym may even help the other two niggling injuries I've been carrying and reluctant to take time off for.
    Last edited by WeightingToGrow; 04-14-2012 at 01:39 PM.
    Oats, Ice cream & 5/3/1: http://forum.bodybuilding.com/showthread.php?t=148588283&p=957373693#post957373693
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  30. #150
    Thick. Solid. Tight WeightingToGrow's Avatar
    Join Date: Aug 2011
    Location: United Kingdom (Great Britain)
    Age: 24
    Stats: 5'9", 165 lbs
    Posts: 390
    Rep Power: 41
    WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000) WeightingToGrow has much to be proud of. One of the best! (+20000)
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    Lower Body Power



    Ab Machine; 50x12, 72.5x8, 87.5x15,15

    Squats; 20x8,6, 60x6,6, 80x5,3, 60x5,5,5

    Hack Squat; BWx8, 40x6, 80x5

    Leg Extension; 50x8, 75x6, 100x12,12,8

    Lying Leg Curl; 32.5x8, 55x6, 605x5,5,5,

    Seated Calf Raise; 37.5x8, 52.5x8, 75x5,5,5

    Standing Calf Raise; 120x6, 180x10,10,10,


    Back in the gym...trying to bring barbell squats back into my routine since my groin is feeling a little better after.


    Upper Body Power;


    Flat Dumbbell Press; 20x10, 35x6, 40x8,6,5,5, 45x3,3

    Bent Over Barbell Row; 20x8, 60x6, 100x7,7,7,

    Wide Grip Chins, BWx8,8,8

    Weighted Dips; BWx8, +20x6, +40x8,7,5,

    EZ Curl; 35x6, 50x5,5

    Standing Shoulder Press; 20x8, 40x6,6,6,8

    Shrugs; 40x8, 120x8, 180x8,8,8
    Oats, Ice cream & 5/3/1: http://forum.bodybuilding.com/showthread.php?t=148588283&p=957373693#post957373693
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