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  1. #121
    u wot mate?! Ashlei's Avatar
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    Originally Posted by AdamWW View Post
    Don't get me started - I do love seafood.

    One of my favorites:

    Honey-Glazed Grilled Salmon.. OH.. MY.. GOD.. I never knew honey and fish was SO GOOD. it's insane. Serve with mashed sweet potatoes and asparagus.. so amazing. I could literally dip salmon in honey now.. it's that good.
    lol you're talking my language That sounds amazing!!
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  2. #122
    Grunts Doing Crunches AdamWW's Avatar
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    Originally Posted by Ashlei View Post
    lol you're talking my language That sounds amazing!!
    If you haven't tried it, you GOTTA. You can also mix the honey with soy (i don't remember the ratio) and it also tastes amazing, it's like a honey-teryaki glaze. K i just ate and now im hungry again after all this talk.
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  3. #123
    u wot mate?! Ashlei's Avatar
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    Originally Posted by AdamWW View Post
    If you haven't tried it, you GOTTA. You can also mix the honey with soy (i don't remember the ratio) and it also tastes amazing, it's like a honey-teryaki glaze. K i just ate and now im hungry again after all this talk.
    Will have to give it a try. I just picked up some frozen sockeye salmon the other day. Nothing else but honey and soy sauce?
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  4. #124
    Grunts Doing Crunches AdamWW's Avatar
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    Originally Posted by Ashlei View Post
    Will have to give it a try. I just picked up some frozen sockeye salmon the other day. Nothing else but honey and soy sauce?
    That's all I need.. in fact I can do it will just the honey! It's better if the salmon has a tiny tiny amount of char on it though.. adds a nice contrast to the flavor

    You can mess with the ratio of honey to soy sauce tho, or just do the honey alone of course


    As I write this i'm realizing how PUFFY I feel today. Ever have those day where it feels like there's a big fat roll around your belt line?? I'm havin that kinda day!

    Oh well.
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  5. #125
    Grunts Doing Crunches AdamWW's Avatar
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    I'm thinking of revising my split.. what do you think of:

    Upper + Calves (39 Sets)

    Deadlift 5x5
    Chin-Ups or Lat Pull Down 5x5
    Rows (Close or Wide) 4x5
    Incline Chest Press 5x5
    Flat Chest Press 4x5
    Upright Rows 3x6-8
    Bicep Curls (Any Non-Machine) 3x6-8 + 1 Concentration Move 1x8-10
    Dips/Weighted Dips 3x6-8 + 2x Concentration Moves (inner and outer) 2x8-10
    Calf Movement (Any) 4x10-12


    Lower + Abs (34 Sets)

    Squat 5x5
    Leg Press 4x5
    Hack Squat 4x5
    SLDL 5x6-8
    Hamstring Curl (any) 5x6-8
    Quad Extension 4x6-8
    Weighted Ab Movement (any) 4x10
    Leg-Raises 3x10-12


    this would be a monday tuesday, thursday friday split.
    Currents Bests:

    Bench: 240
    Squat: 275
    Deadlift: 405

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  6. #126
    Putzomorph lovingit's Avatar
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    Originally Posted by AdamWW View Post

    Honey-Glazed Grilled Salmon.. OH.. MY.. GOD..
    I always add honey to my salmon! Sooo good!

    Try this marinade for your salmon if you get a chance, it's awesome...for a couple of filets...

    4 tablespoons honey
    3 tablespoons lime juice
    2 tablespoons orange juice (key ingredient IMO)
    sea salt and black pepper

    Combine juices and honey and pour over salmon. Sprinkle with the sea salt and pepper. Bake 10-12 minutes on 400 or until salmon flakes with a fork.

    What I like to do is poke holes in the salmon when it's done and pour the juice from the pan over it before serving. I make this all the time. I lurve me some salmon!
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  7. #127
    Registered User jon1995's Avatar
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    read the story - similar to me I am coming back from 159 pounds. Good luck dude in for progress pics/results
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  8. #128
    The Blank psychodiver9's Avatar
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    That looks like about a 2 hour workout
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  9. #129
    Grunts Doing Crunches AdamWW's Avatar
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    Wow, at the gym finishing up legs now, and there's a dude with no lower body development but ripped upper body... Sad.
    Currents Bests:

    Bench: 240
    Squat: 275
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  10. #130
    u wot mate?! Ashlei's Avatar
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    Originally Posted by AdamWW View Post
    That's all I need.. in fact I can do it will just the honey! It's better if the salmon has a tiny tiny amount of char on it though.. adds a nice contrast to the flavor

    You can mess with the ratio of honey to soy sauce tho, or just do the honey alone of course

    As I write this i'm realizing how PUFFY I feel today. Ever have those day where it feels like there's a big fat roll around your belt line?? I'm havin that kinda day!

    Oh well.
    Yep, puffy was me yesterday. Did not like. Evened out today thank goodness!

    Originally Posted by AdamWW View Post
    I'm thinking of revising my split.. what do you think of:

    Upper + Calves (39 Sets)

    Deadlift 5x5
    Chin-Ups or Lat Pull Down 5x5
    Rows (Close or Wide) 4x5
    Incline Chest Press 5x5
    Flat Chest Press 4x5
    Upright Rows 3x6-8
    Bicep Curls (Any Non-Machine) 3x6-8 + 1 Concentration Move 1x8-10
    Dips/Weighted Dips 3x6-8 + 2x Concentration Moves (inner and outer) 2x8-10
    Calf Movement (Any) 4x10-12


    Lower + Abs (34 Sets)

    Squat 5x5
    Leg Press 4x5
    Hack Squat 4x5
    SLDL 5x6-8
    Hamstring Curl (any) 5x6-8
    Quad Extension 4x6-8
    Weighted Ab Movement (any) 4x10
    Leg-Raises 3x10-12


    this would be a monday tuesday, thursday friday split.
    Originally Posted by psychodiver9 View Post
    That looks like about a 2 hour workout
    ^That's what I was thinking. Too much volume if the intensity is that high.

    Might want to reconsider and do one compound on each day, then some supplemental lifts. Similar to the baby got back routine lovingit is doing and GST I'm doing. 4 day split. Lots of intensity, moderate volume.

    I had about half that volume in my routine this morning, was going heavy so I took longer rest breaks and it was about a 90 minute workout...longer than usual for me.

    Here's the GST thread: http://forum.bodybuilding.com/showth...hp?t=121353501
    I like it because I can pick from a list of exercises, depending on what's working for me, what I like, and what needs to be improved. I don't exactly follow the alternating rep ranges for the supplemental lifts though.

    The way that split you posted is set up looks like you'll burn out pretty early. Going heavy on squats, then leg press and you won't have much juice left for the hack squat or the other exercises. Just drop some of the exercises and split them up more is my advice.
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  11. #131
    Grunts Doing Crunches AdamWW's Avatar
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    That was an epic leg day.. I hit some PR's.

    I did 500lbs on the Leg Press for 8-7-7-7-6... never done that much before, and I just got back into training my legs for size.. exciting stuff! Plus, I love that I can see the fibers twitching when I warm up now:



    That's my right leg

    Here's an oddly veiny ARM shot during a leg day:



    and HERE is dinner/post-workout



    Tasted MUCH better than it looks I think:

    6oz Lean Ground Turkey + 2 eggs + HUGE serving of spinach into an omelet type deal
    Tomato
    Pink Lady Apple
    Large Bowl (5 Cups) kettle corn (im trying to eat this stuff up)
    Sprite Zero

    Tomorrow im going Back + Abs + Arms
    Currents Bests:

    Bench: 240
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  12. #132
    Carbs are the enemy. canuck17's Avatar
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    Just caught up on last 5 pages... Good stuff going on here. Good to see you taking advice from people who evidently know what they are doing. Lifting heavy and not being shy to gain weight is the way to do it right, and it seems like that is the path you're headed down.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=137788213&pagenumber=

    BTK. Murdering a gym near you.
    [24.7g IIFYM mixed with 16.8g IF]
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  13. #133
    Grunts Doing Crunches AdamWW's Avatar
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    Originally Posted by canuck17 View Post
    Just caught up on last 5 pages... Good stuff going on here. Good to see you taking advice from people who evidently know what they are doing. Lifting heavy and not being shy to gain weight is the way to do it right, and it seems like that is the path you're headed down.
    Thanks for stopping in!

    I think right now it's the training im struggling with - finding the right balance of volume, frequency, and weight etc..
    Currents Bests:

    Bench: 240
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  14. #134
    The Blank psychodiver9's Avatar
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    I totally agree. Adam, I am genuinely trying to be helpful but this is why Paul and I have commented in your OCD tendencies. You took a helpful suggestion and went completely overboard with it

    Originally Posted by Ashlei View Post
    Yep, puffy was me yesterday. Did not like. Evened out today thank goodness!





    ^That's what I was thinking. Too much volume if the intensity is that high.

    Might want to reconsider and do one compound on each day, then some supplemental lifts. Similar to the baby got back routine lovingit is doing and GST I'm doing. 4 day split. Lots of intensity, moderate volume.

    I had about half that volume in my routine this morning, was going heavy so I took longer rest breaks and it was about a 90 minute workout...longer than usual for me.

    Here's the GST thread: http://forum.bodybuilding.com/showth...hp?t=121353501
    I like it because I can pick from a list of exercises, depending on what's working for me, what I like, and what needs to be improved. I don't exactly follow the alternating rep ranges for the supplemental lifts though.

    The way that split you posted is set up looks like you'll burn out pretty early. Going heavy on squats, then leg press and you won't have much juice left for the hack squat or the other exercises. Just drop some of the exercises and split them up more is my advice.
    PL Log
    http://forum.bodybuilding.com/showthread.php?t=154662503

    BTK!

    First Meet 8/25 281/264/418 963
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  15. #135
    u wot mate?! Ashlei's Avatar
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    Nice arm shot! (What's that on your wrist...? Just asking because of what it looks like) Dinner looks great too! About like something I'd be eating regularly.

    It's hard switching routines and finding what works and what you like. Are you going to try one of the splits you mentioned for today?
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  16. #136
    Pop Tarts and PR's AWD_TURBO's Avatar
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    All this talk of salmon is getting me hungry and I still have another 4 hrs before I break my fast..... Sad..

    Theres a guy where I lift no joke its 235lbs at ~8-10%bf but the guy has no legs.
    BTK - Work. Hustle. Kill.

    5/3/1 Winter Bulk - http://forum.bodybuilding.com/showthread.php?t=137721563

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  17. #137
    USAPL Nut Hugger ErickStevens's Avatar
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    Fixed this for you:

    Monday - Upper Pull

    Deadlift 5x5
    Chin-Ups or Lat Pull Down 5x5
    Rows (Close or Wide) 4x5
    Bicep Curls (Any Non-Machine) 3x6-8
    Weighted Ab Movement (any) 4x10
    Leg-Raises 3x10-12

    Tuesday - Lower - Quad Emphasis

    Squat 5x5
    Leg Press 4x5
    Quad Extension 4x6-8
    Calf Movement (Any) 4x10-12

    Thursday - Upper Push

    Incline Chest Press 5x5
    Flat Chest Press 4x5
    Upright Rows 3x6-8
    Dips/Weighted Dips 3x6-8
    Weighted Ab Movement (any) 4x10
    Leg-Raises 3x10-12

    Friday -Lower - Ham + Glute Emphasis

    SLDL 5x6-8
    Pull-Throughs 5 x 8
    Hamstring Curl (any) 5x6-8
    Calf Movement (Any) 4x10-12
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
    http://forum.bodybuilding.com/showthread.php?t=155661573&pagenumber=
    550/320/635 @ 220
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  18. #138
    Grunts Doing Crunches AdamWW's Avatar
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    Originally Posted by Ashlei View Post
    Nice arm shot! (What's that on your wrist...? Just asking because of what it looks like) Dinner looks great too! About like something I'd be eating regularly.

    It's hard switching routines and finding what works and what you like. Are you going to try one of the splits you mentioned for today?
    Ha! It's just a crease in my skin, I was bending my fist upward to accentuate the veins.

    I don't think I'm going to do one of the splits I mentioned today, I think today will be back and arms and abs, but I'm not sure about the volume yet.
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  19. #139
    Grunts Doing Crunches AdamWW's Avatar
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    Here is what I am thinking for today:

    Deadlift 5x5
    Chins or Lat Pulls 5x6-8
    Rows (Wide or Narrow) 5x6-8
    Upright Row 3x6-8
    Bicep Curl (compound) 3x6-8
    Tricep Extension 3x6-8
    Weighted Ab 3x10-12
    Hanging Leg Raise 3x10-12
    Currents Bests:

    Bench: 240
    Squat: 275
    Deadlift: 405

    My Bulking Journal (Getting to 200lb):

    http://forum.bodybuilding.com/showthread.php?t=137395373

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  20. #140
    Grunts Doing Crunches AdamWW's Avatar
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    Originally Posted by AWD_TURBO View Post
    All this talk of salmon is getting me hungry and I still have another 4 hrs before I break my fast..... Sad..

    Theres a guy where I lift no joke its 235lbs at ~8-10%bf but the guy has no legs.
    Yeah dude it's sad.. i may be small but at least im proportionate I mean this dude seriously had Kane Sumabat upper body (he was ab asian man) and lance armstrong's legs.
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  21. #141
    Grunts Doing Crunches AdamWW's Avatar
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    Originally Posted by ErickStevens View Post
    Fixed this for you:
    Sounds like a plan I could live with.. I might make a couple tweaks but I like it.
    Currents Bests:

    Bench: 240
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    Deadlift: 405

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  22. #142
    u wot mate?! Ashlei's Avatar
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    Originally Posted by AdamWW View Post
    Sounds like a plan I could live with.. I might make a couple tweaks but I like it.
    I think it's a really good split.

    Also, glad that wasn't what it looked like on your wrist. lol
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  23. #143
    Grunts Doing Crunches AdamWW's Avatar
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    Originally Posted by Ashlei View Post
    I think it's a really good split.

    Also, glad that wasn't what it looked like on your wrist. lol
    Yeah I didn't even notice that till you pointed it out.. but no i'm not a cutter
    Currents Bests:

    Bench: 240
    Squat: 275
    Deadlift: 405

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  24. #144
    Grunts Doing Crunches AdamWW's Avatar
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    K... drafted ANOTHER workout plan.. let me know what you think:

    MONDAY - Upper + Abs (Chest and Arm Focus)

    Flat DB Press 5x5-6
    Incline BB Press 4x5-6
    Machine Fly 1x8-10
    Lat Pulls or Chins 4x5-6
    Narrow-Grip Row 4x5-6
    Skullcrusher 3x5-8
    Rope Extension 1x5-8
    Bicep Curl (Compound) 3x5-8
    Bicep Isolation 1x5-8
    Leg Raises 3xFailure
    Weighted Ab 4x6-10

    TUESDAY - Lower + Calves (Quad Focus)

    Squat 5x5
    Leg Press 5x5
    Quad Extension 2x6-8
    SLDL 4x6-8
    Leg Curl (any) 2x6-8
    Straight Leg Calf 4x10-12
    Bent-Leg Calf 3x10-12

    WEDNESDAY - REST

    THURSDAY - Upper + Abs (Back and Delt Focus)

    Deadlift 4x5
    Chins (weighted) or Pull Downs 5x5-6
    Narrow-Grip Row 4x5-6
    Flat BB Press 5x5-6
    Machine Fly 1x5-8
    DB Shoulder Press 3x5-8
    Laterals 2x5-8
    Seated DB Curl 2x5-8
    Weighted Dips 2x6-8
    Leg Raises 3xFailure
    Weighted Ab 4x6-10

    FRIDAY - Lower + Calves (Ham and Glute Focus)

    Squat 5x5
    Walking Lunge 4x8-10
    SLDL 4x5-8
    Ham Curls 3x5-8
    Quad Extension 2x5-8
    Straight Leg Calf 4x10-12
    Bent-Leg Calf 3x10-12



    Is that too much volume??
    Currents Bests:

    Bench: 240
    Squat: 275
    Deadlift: 405

    My Bulking Journal (Getting to 200lb):

    http://forum.bodybuilding.com/showthread.php?t=137395373

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  25. #145
    The Blank psychodiver9's Avatar
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    Originally Posted by AdamWW View Post
    Yeah I didn't even notice that till you pointed it out.. but no i'm not a cutter
    No offense but I would Hav lol'd if I was at the gym and saw someone take a pic of their flexed arm

    I don't understand why youd do 1 set of something? Why not do the routine Erik set up. Look at the dude. It obviously works. Its that OCD kicking in again
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  26. #146
    Grunts Doing Crunches AdamWW's Avatar
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    Originally Posted by psychodiver9 View Post
    No offense but I would Hav lol'd if I was at the gym and saw someone take a pic of their flexed arm

    I don't understand why youd do 1 set of something? Why not do the routine Erik set up. Look at the dude. It obviously works. Its that OCD kicking in again
    I know you're just givin me a hard time but c'mon man..

    Also I was alone in that area when I took the pic I'm sure it just looked like I was reading a text. It's no funnier than the old men who stand nude in front of the mirror spreading their legs while drying their crotch with a hair dryer.
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  27. #147
    The Blank psychodiver9's Avatar
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    Originally Posted by AdamWW View Post
    I know you're just givin me a hard time but c'mon man..

    Also I was alone in that area when I took the pic I'm sure it just looked like I was reading a text. It's no funnier than the old men who stand nude in front of the mirror spreading their legs while drying their crotch with a hair dryer.
    Yeah I'm giving you a hard time but I'm also serious. I think you have some traits bro. It's not a bad thing. People with OCD typically are very organized etc.
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  28. #148
    Grunts Doing Crunches AdamWW's Avatar
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    Originally Posted by psychodiver9 View Post
    Yeah I'm giving you a hard time but I'm also serious. I think you have some traits bro. It's not a bad thing. People with OCD typically are very organized etc.
    LOL @ the single benefit of OCD

    I'm organized and yet, in words of Green Day, "Neurotic to the bone, no doubt about it!".
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    Bench: 240
    Squat: 275
    Deadlift: 405

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  29. #149
    u wot mate?! Ashlei's Avatar
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    Originally Posted by AdamWW View Post
    K... drafted ANOTHER workout plan.. let me know what you think:

    MONDAY - Upper + Abs (Chest and Arm Focus)

    Flat DB Press 5x5-6
    Incline BB Press 4x5-6
    Machine Fly 1x8-10
    Lat Pulls or Chins 4x5-6
    Narrow-Grip Row 4x5-6
    Skullcrusher 3x5-8
    Rope Extension 1x5-8
    Bicep Curl (Compound) 3x5-8
    Bicep Isolation 1x5-8
    Leg Raises 3xFailure
    Weighted Ab 4x6-10

    TUESDAY - Lower + Calves (Quad Focus)

    Squat 5x5
    Leg Press 5x5
    Quad Extension 2x6-8
    SLDL 4x6-8
    Leg Curl (any) 2x6-8
    Straight Leg Calf 4x10-12
    Bent-Leg Calf 3x10-12

    WEDNESDAY - REST

    THURSDAY - Upper + Abs (Back and Delt Focus)

    Deadlift 4x5
    Chins (weighted) or Pull Downs 5x5-6
    Narrow-Grip Row 4x5-6
    Flat BB Press 5x5-6
    Machine Fly 1x5-8
    DB Shoulder Press 3x5-8
    Laterals 2x5-8
    Seated DB Curl 2x5-8
    Weighted Dips 2x6-8
    Leg Raises 3xFailure
    Weighted Ab 4x6-10

    FRIDAY - Lower + Calves (Ham and Glute Focus)

    Squat 5x5
    Walking Lunge 4x8-10
    SLDL 4x5-8
    Ham Curls 3x5-8
    Quad Extension 2x5-8
    Straight Leg Calf 4x10-12
    Bent-Leg Calf 3x10-12



    Is that too much volume??
    Too much volume. Too much.

    Originally Posted by psychodiver9 View Post
    No offense but I would Hav lol'd if I was at the gym and saw someone take a pic of their flexed arm

    I don't understand why youd do 1 set of something? Why not do the routine Erik set up. Look at the dude. It obviously works. Its that OCD kicking in again
    ^Completely agree. Too much volume! Just because there's an exercise out there for a muscle doesn't mean you have to do it to get results. All that volume will probably end up hindering progress in the long run. 35 sets over 11 exercises.....

    Going 5x5 or 4x5 on 1-2 exercises per day will wear you out and that's not even the end because you've still got supplemental lifts.

    If you want more volume, go for something like PHAT.
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  30. #150
    Grunts Doing Crunches AdamWW's Avatar
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    What about the leg day volume? Was that OK?
    Currents Bests:

    Bench: 240
    Squat: 275
    Deadlift: 405

    My Bulking Journal (Getting to 200lb):

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