EoR's Mission: Get Stronger!

[EoR]

Just some thoughts:

Well today is a rest day BUT I have noticed one thing change dramatically in the last 4 days. My sleeping times have been shirnking ever since my new diet (which I carefully planned).

A mixture of healthy/no healthy foods to bulk. Mainly healthy of course. I am hoping tomorrow my lower back will not be sore after. I should not be being sore after 3 weeks. I've dbl checked in forums and movies my form so I am sure it is near 100%.

I am still around 94-94.6 kg (around 207-208lb). I might be stabilizing around this weight like I did for 200lb. Usually a month or two then I start gaining weight depending on my diet. Be interesting to see with a more clean diet how the weight stacks on.

Early night tonight, going to try my workout in the moring and see how that pans out. Now with music and using a chair for militarys I hope tomorrow shows some small lift gains.

End log.

[EoR]

Week 3 Workout #4

Summary: Best to date, good form, PR's on all 3 exercises.
Weight in KG
-----------------------

Seated Military Presses

40x8x1
40x8x1
40x6x1 <-- PR on total reps over 3 sets.

Note: Unlike Wednesday this was the best to date. Next week I will be increasing weight by 5kg.

Bent Over Barbell Rows

60x10x1
70x8x1
75x8x1 <-- PR on reps over 3 sets

Note: Another good outcome, my wrists were a little sore after first set so I widen the grip a little bit and it was reduced by quite a lot.

Deadlifts:

75x8x1
80x6x1
80x6x1 <-- PR on reps over 3 sets

Note: Wow the two 6 rep sets made me work hard. I fel great after. Lower back is burning, gluts, shoulders and legs. Awesome.

----------------------------------

Conclusion: My best leg/shoulder/back work out to date. I am very happy since the last one was a disaster. I did my workout in the morning. I may start making this a habit if time permits.
Next week on my first shoulder/back splits I am going to increase the military by 5kg, barbell rows 5 and deadlifts 5/10

So ends week #3. One more week and my first month is down. So far things are on schedule.

[EoR]

Week 4 Workout #1
Summary: records and repeat shoulder/back/leg day
Weight in KG

----------------------

Deadlifts

80x8x1
85x6x1
90x6x1 <-- PR on last week by 22lb!

Note: My form is really good now, with my new diet I am very energetic lately. It felt 4 but I managd to get 2 more. Legs were absolutely stuffed after.

Bent Barbell Rows

70x8x1
70x8x1 <-- Holding back to work on form, my left wrist keeps hurting, Not as bad this time though
80x6x1 <-- New PR

Notes: no matter what grip, where I place my elbows when the bar is near my abs/stomach my wrists angle out and it causes minor pain on my left wrist. THe bar lawys along my fingers, maybe this is why?

Seated Military Presses:

45x7x1
45x6x1
45x6x1 <-- PR overall 3 sets. JUST made the 6th
Notes: FINALLY. My weakest exercise has gain 10lb roughly. I couldn't do it 8 times but a 7/6/6 is easily a PR. Military press is brutal for newbies to the exercises.

-------------------------------

Conclusion: Those following my journal will know this was a good one. I did the same routine on Saturday but in the morning. I wanted to time so my chest/arms day 2 are on Saturdays so I can rest my back more. Very happy, my deadlift has gone up 30kg (66b) In little over 3 weeks!. Correcting form, better grip and training. Hopefully runoff muscle will help me in my slow areas (such as bench press and military press).

Every week I am changing my split days, in the name of spontaneity (but the approach/exercises remain consistant). I probably won't try any maxes on the new exercises until a few months.

[EoR]

Week 4 Workout #2
Summary: reverse order of exercises, triMANIA.
Weight in KG

---------------------------------------

Barbell Bicep Curls

45x8x1
50x4x1
45x6x1

Notes: I used the barbell and not the squigly bar. A lot harder and form feels a lot more even with a barbell. Breaks were short, 2min max.

Barbell Tricep Extensions

40x14x1 <-- wow, I knew I would be breaking records next set.
45x10x1 <-- On the first 2 reps my elbows were a little out but I corrected it from 2-10
45x8x1 <-- New PR. I felt like a 4th set to go even HIGHER but I knew bench press was next so I held back.

Flat Bench Press

100x6x1
100x5x1
90x8x1
90x5x1 <-- Exhausted by then, I did not bother going 105 or 110kg.

Notes: As expected my lifts would be lower doing this exercise last. But not half bad. I was tossing between 4x5 with 3min breaks or just going lighter on last 2 sets with shorter breaks. I picked the latter option and got my workout time under 50min.

----------------------------------------

Conclusion: Highlight without a doubt is the tricep extensions. My grip was a little wider because I had it way too narrow before. Break tomorrow and I hit the final leg/shoulder/back split for the first month. I am looking to break my Monday records there and on Saturday I am looking to go up on the tri extensions by 5kg/12lb more. This week I reversed the order of exercises so I could see what much I could lift while being fresh.

Increases are coming fast, I know they will plateau but I have high hopes for big first 6 month gains.

[EoR]

I am having some windows theme/hd problems and I cannot see what I am typing. I am using mirc because I can only see txt there. I am buying a new HD toorrow but I thought I would post my results of todays workout. Bare with me, the syntax maybe be off.

Week 4 workout #3
weight inkg
-------------------------------

Deadlifts:

90x6x1
95x6x1
100x6x1
Notes: Yes you are I did 22lb more than Monday. I did 6 on the other sets on purpose because I knew I could do more when I made it failry easily. BUt 100kg was hard, my right lower back was feeling alittle pain. I get to rest this exercise until Monday now so it will be fine.

Barbell Rows:
80x5x1
70x10x1
70x8x1
70x8x1

NOtes: Did extra set due to the first not being too good. My right back was a feeling some small pain when I lfted so I took it easy. (nothing major but noticable)

Seated Military Presses:

45x7x1
45x6x1
45x6x1
Note: Same as on Tuesday.

-------------------

Conclusion: As I type without seeing (aha) this workout was done early. Once again I seem to have a lot lower energy levels earlrlier in the day. I am goign to start making late night workout the norm. I really amped myself up for the deadlifts since I knew this was the first month yard stick. From doing 60kg6-8 times I did today 100 6 times. That is a 88lb improvement in 4 weeks. I can't complain there

If I don't update in a while it means I have not solved this really annoying theme bug. I need a bigger HD anyway so I'll have to buy one. Anyway, final week4 workout on Saturday, I hope to try break a bench press record, even if by 1 rep. Also tricep extensions hopefully go up 11lb again.

[EoR]

I fixed my hard drive problem, thank god. I weighe dmyself today also and it was roughly the same 94.3 approx 208lb.

My right lower back, near my hip joint is a bit painful/sore when I lean on it or put pressure while trying to sit down. It has got a bit worse during the day, nothing SEARING but its the only spot on my body that hurts. Should be gone soon. I rest tomorrow and do last workout Saturday.

I had a "cheat" meak tonight, sticking to only clean foods does get boring sometimes Good to mix it up now and then.

[EoR]

Huh? eor? Why are you posting a workout after yesterdays? Well... I could not resist! My back wa not feeling pain this morning, only a tingle. Plus this weekend I have a 21st to go to so I wanted to make up for it. YES I will still be doing tomorrow workout Same one, as today. Chest/arms (letting the back/shoulders wait till monday as usual).

Anyway, here are the results.

Week 4 Workout #4
Weight in KG
summary: reverse order exercises, solid. Arm improvements.
-----------------------------

Tricep Extensions:

45x10x1
50x8x1
50x6x1 (110lb)

Notes: I went up 10lb using the same technique. Wow, I nearly dropped the barbell on the last set. Really felt it in the tris with less reps. Some reps had less than perfect form but generally it is flawless.


Barbell Bicep Curls:

45x8x1
50x5x1
50x5x1 (110lb)

Notes: I did not have the back pain like I did when using 50kg with the squigly bar. Good sign.

Flat Bench Press:

105x5x1 (normal grip) (231lb)
105x4x1 (normal grip)
90x8x1 (wide grip)
90x6x1 (narrow grip)
90x5x1 (wide grip)

Notes: I am setting myself up to do bench first tomorrow and nail a a PB. My old PB is 120kg approx 264lb twice which I did when I could bench 110kg 5 times. I am ignoring that however since that was when I only did 2 exercises.

------------------------------------

Conclusion: Improvements on arms, they really felt pumped. 10lb added on tricep extensions but I have to admit 50kg is hard and something I will probably stick with for another 2 weeks.

As you can see I am experimenting with grips, just for today since I new I was not going for a bench PB. Anyway tomorrow I will do a 5th workout, exactly the same but the order reversed. I am now currently thinking of week4-9 and what I am going to change. Any suggestions would be welcomed... I am thinking of going 5x5 on everything except triceps/barbell rows which I will stick to 6-8 range. This will be a lot more work than my current routine.

[Celticfan]

Great that you are continuing to progress each workout with PR's! When i was at ur strength level I doubled it in no time.

keep working out!!

[EoR]

Thank you for your words of encouragment Celtic

After tomorrow I am going to sit down and set some new lift goals to achieve by week 9 along with a new set/rep routine. I am trying ride these exponential increases while I can

Any tips for when you were at this stage? My 5x5 plan sound alright for weeks4-9?

[EoR]

I've decided to not do a 5th workout this week. Instead taking the whole weekend to recover and EAT EAT EAT . The 5th was only a bonus anyway.

So that concludes the first 4 weeks of my workouts. I'll list below starting lifts to latest.

Week1-4 Results
------------------------------------

Starting Weight 92.6kg (204lb) Current weight: 94.4kg (208lb)
Weight in KG

Week 1 Week4 (end of)

Seated Military Press: 40x8 45x7 *11lb better
Deadlifts: 60x8 100x6 *88lb better
Barbell Rows: 50x10 70x10 (75x8) *44lb better
Tricep Extensions: 25x10 50x6x1 *40lb better

Bench Press and Barbell Bicep Curls did not increase much, maybe by a few reps since I was doing these before this routine casually. Though I except them to increase from now on.

Give our take a few pounds since some reps are mismatched by 1-2. I am pretty happy with my results for far on the new exercises for only 4 weeks. I am now going to change my routine (same exercies) around for weeks 4-9. I"ll post it up when I have decided what to do

On the diet side I have stuck with a nice clean diet for hte last 2 weeks and plan to continue this.

[EoR]

Hello everyone! No, I am not dead I took a 3 day break (I have not missed a workout, I just rearranged them). Anyway, here are the results!.

Week 5 Workout #1
Weight in KG

-------------------------------

Deadlifts:

100x6x1
105x5x1 <-- PR set yet again by 5kg/11lb
105x4x1 <-- Grip slipping
105x5x1 (231lb)

Note: As expected my deadlifts improvements have to settle down, Week 5 has seen me improve by 100lb overall. I did have serious grip problems however and I decided not to do a 5th set. Once I have done 9 weeks I am going to try a 1-2 rep effort.

Barbell Rows:

75x7x1 <-- Wow, my left wrist again aching after. The weight did no seem heavy but my left wrist just cannot handle it yet.
70x8x1
70x8x1
70x8x1

Notes: Going down 5kg saved my left wrist. It felt very easy but I was pumped after.

Seated Military Presses:

50x5x1 <-- PR! But a big effort
45x8x1
45x7x1

Notes: I should of done 45 fist, for some reason my right arm hurts when ever I start a military press routine. After one set it goes away. I am going to post in exercises place and ask for advice here.

---------------------------

My lower right back disc did not feel too sore after this, good news. I really want to hit 60 on my military press soon, the reason? I can keep the two 25kg weights on the barbell without having to move them, (only for arm days). It makes life 10x easier (I know, I know)

Starting week 5 I want to mix up my approach, after this workout I have a rough idea of what will work best for improvements. I am going to post my new routine approach soon.

I still keep the mindset that as long as I beat ONE PR in any exercise, even if it is by a rep or weight increase, that it is a good workout.

[EoR]

I've decided on some week 9 goals and a routine change. It is going to be hard but I am up for the challenge.

---------------------------

Goals: + = amount to increase in 5 weeks.

Deadlifts: 136x5 (300lb) +30kg
Seated Military Presses: 60kg (This will be the hardes to achieve) +10-15kg
Bent Rows: 90x7-8 +15-20kg

Bench Press: 300lb 1rp (Currently on 275) +25-30lb
or 120kgx5 +15kg
Barbell Bicep Curls: 60x7|8 +10kg
Tricep Extensions: 60x7|8 +10kg
---------------------------

These are big asks, at worst I plan to get VERY close to them. So I need to swap around my routine structure a bit. Here it is:

* Each exercise is twice a week of course.

Deadlifts,benchpress. 4 sets 5-6 range
Military Press, Rows: 4 sets 7-8 range
Bi curls, Tricep extensions: 4sets 6-7 range

I've upped everything by one set and changed the rep range for each according to how well I endure multiple sets on each. For example I am always weakned by 1-2 rep sin bench press after 2 sets. So a 8 range rep would not help me achieve my goals. Set breaks will be upped to around 3min each.

As for diet, I am happy with it right now, I am cruising along 94-94.5kg but after 5 weeks I would like to be 96kg (211lb)

Wish me luck, I'll post up my workout when I've done it later today

[EoR]

Week 5 Workout #2

Note: You may notice the arms lifts are a lot less. All explained below page.
Weight in KG

-------------------------------

Flat Bench Press:

105x5x1
105x4x1
100x5x1
100x5x1

Barbell Bicep Curls

50x5x1
45x7x1
45x6x1

Tricep Barbell Extensions:

45x8x1
40x10x1
40x8x1


------------------------------------------

I was thinking to myself, why am I focusing so much a pl routine when I don't need to? Why can't I mix it up. I really was getting sick and tired of not feeling my arms pumped after 4 sets of 4-5.
I've decided to lower the weight on my arms, do more reps and work on my tri form. This time I used a narrower grip, kept elbows tucked comfortably, and had a full proper ROM.

I will keep my benc press and deadlift pl style (4x5 or 5x5) but as for the rest I am going to work in the 7-8 rep range for awhile.
I've only been at it 5 weeks, I am scraping the goals I mentioned and working on just setting small PRs every session. I was getting greedy for improvements.
I am also shortening my rest times to no more than 2min. I have shocking endurance. Every month or so I can sit back re-adjust. After 6 months I should have a good enough base to concentrate soley on PL. The good side is that I am very keen, too keen

[Celticfan]

Week 5 Workout #2

Note: You may notice the arms lifts are a lot less. All explained below page.
Weight in KG

-------------------------------

Flat Bench Press:

105x5x1
105x4x1
100x5x1
100x5x1

Barbell Bicep Curls

50x5x1
45x7x1
45x6x1

Tricep Barbell Extensions:

45x8x1
40x10x1
40x8x1


------------------------------------------

I was thinking to myself, why am I focusing so much a pl routine when I don't need to? Why can't I mix it up. I really was getting sick and tired of not feeling my arms pumped after 4 sets of 4-5.
I've decided to lower the weight on my arms, do more reps and work on my tri form. This time I used a narrower grip, kept elbows tucked comfortably, and had a full proper ROM.

I will keep my benc press and deadlift pl style (4x5 or 5x5) but as for the rest I am going to work in the 7-8 rep range for awhile.
I've only been at it 5 weeks, I am scraping the goals I mentioned and working on just setting small PRs every session. I was getting greedy for improvements.
I am also shortening my rest times to no more than 2min. I have shocking endurance. Every month or so I can sit back re-adjust. After 6 months I should have a good enough base to concentrate soley on PL. The good side is that I am very keen, too keen

That is fine what you said. In fact the westside program does that. Trains the main lifts in strength range and rest as accessory reps (like 8 reps etc).

Just make sure u keep ur main strength compounds (bench, squat, dl, and any others u do) in strength range.

look into hybrid training too

[EoR]

Thanks for the feedback Celtic. I am reading/learning right now the hybrid training articles on this site. Sounds roughly the best routine for the next 4-5 months. I probably won't follow it 100% but just use the concepts (like you said, the major compounds keep in strength range and others 7-8). At least I am thinking in the right direction

On another note, I was going to take a rest today but I really feel amped and recovered. I am off to do my shoulder/back routine. This time no more than 2min per rest and more explosive on the positives. Be interesting to see the lifts. I'll post it up later

[EoR]

I just realized, 3rd day in a row working out, but I am glad I worked out. PRs on every exercise. I think I am on a winning routine. See conclusion for more details.



Week 5 Workout #3
Weight in KG
Set breaks 2min. Exercuse Breaks 3min.
-----------------------------------------------

Seated Military Presses:

45x8x1 <-- 1rep PR
50x6x1 <-- 1 rep PR, made me work for it.
50x5x1
45x6x1

Notes: I finally feel this exercise working, feels brilliant.


Bent Barbell Rows:

70x10x1 <--- 1 rep PR
75x8x1
75x7x1
70x8x1

Note: Left wrist soreness was down by 80% Very happy.


Deadlifts:

100x6x1
105x6x1 <-- 1 rep PR
100x5x1
100x5x1

Notes: Holy sh*t. I was stuffed after this, especially with lower rest times. My lower back muscles, and legs espiecally were feeling it. Shoulders not so much but enough. My form is basically perfect, and the lower back stress feels muscle stress, which is good. If I am wrong please tell me.

--------------------------------

Conclusion:

If you noticed the pattern, the first/last set are around 10% lower than my maxes and I leave the two middle to set PR lifts. Doing 4 sets per exxercise made a huge difference. It is noty pyrmaid but I am at least giving myself a chance to mix the reps between 5-8. I got my workout time to 50min.

Easily my best workout to date. *grabs lower back muscle* Now I am taking a break and doing my last workout for the week Sat.

It is funny, doing 4 workouts a week honestly feels you are working out everyday, funny that.

[Celticfan]

Nice workouts, GOOD PR's!

how long u worked out for in total

[EoR]

Thanks heaps for the support celtic

Before this routine I only used to do bicep curls (dumbells) and bench press. So basically nothing. I did that half-assed for about 3 months (and on/off). This is actually the first time I've done/set a proper split|routine. The other 4 exercises I am completely new to.

So to answer your question, properly 5weeks so far with a few months doing bench press/bicep dumbell curls.

[Celticfan]

Thanks heaps for the support celtic

Before this routine I only used to do bicep curls (dumbells) and bench press. So basically nothing. I did that half-assed for about 3 months (and on/off). This is actually the first time I've done/set a proper split|routine. The other 4 exercises I am completely new to.

So to answer your question, properly 5weeks so far with a few months doing bench press/bicep dumbell curls.

that is great, you are showing some great power potential. Give yourself 6 months and i gurantee if you eat well and train as u are u almost double most of your lifts.

u are doing very good and i am impressed for ur amount of time working

[EoR]

Appreciate the compliments Celtic I am treating this as a lifestyle change, would of been great if I did it a few years earlier but that just means I will have to work twice as hard

As for my diet, I have changed that dramatically aswell. My recovery times also seem to be quite short, even now as I type my body feels like lifting. I may do so later tonight (have to go out to movies and work a few hours). As for my weight goals I am pretty happy cruising around the 94kg (207lb) mark but my long term goal is 100kg (220lb).

So barring any major injury, I should be able to keep this intensity for years to come. Thanks again!

[EoR]

Before I start I do have to note, I slept until 10am, I have friends over @ 11:30. I hate working out so close to waking up, muscle feel cold and I just never have enough energy. I had 2 slices of toast, glass of milk, 2 weetbix and grabbed my water bottle. (piss poor breakfast) I had to do it because Sundays I never get time.
Anyway, enough with my excuses! here are the results!

Week 5 Workout #4 (chest, arms)

Workout time: 45min! New record
Weight in KG
Set rests 2min, Exercise Rests 3min
---------------------------------------

Flat Bench Press:

105x4x1 <-- Oh god, this is not happening.
105x4x1
105x4x1
105x4x1 <-- Well with only 2min break, to keep on getting 4s started to motivate me a little more
90x6x1

Notes: 2 reps below par but it was the MOST consistant bench I've done. I chucked in an ultra light 5th set to just get the blood really flowing.

Barbell Curls:

45x8x1
50x3x1 <-- Ahaha, 2 below par, I went straight back to 45.
45x6x1
45x4x1

Notes: First time I have done 4 sets of curls in under 11min. Of course my lifts would be lower PLUS what I mentioned at the start of the post. THe good news, my arms really felt pumped.

Skullcrushers:

45x8x1
45x6x1
40x8x1
40x6x1

Notes: I have been doing these wrong, I was keeping my elbows half between an overhead extension and a skullcrusher. I lowered the weight, and did perfect skullcrusher form (lowering around nose/forehead level). First two sets I am disregarding, boy did my triceps feel pumped.

--------------------------------

Conclusion: Sadly, no PR's but understandly so. My arms however feel the most pumped they have EVER been. My endurance on my bench press is at least a bit better now with lowering rest times. No way 2 weeks ago could I do 4 sets of 4 without waiting for 3-4min. Next week when I am doing chest/arms on my usual schedule I plan to get PRs, and if I DONT, I will do a 5th workout as a punishment

[EoR]

Time again for my back/shoulders/legs... or as I am starting to call them now, PR days.

Week 6 Workout #1 (week 6 already?)
Weight in KG
Set rests 2min average Exercise rest: 3-4 min (inlcluding weight change)

--------------------------------

Military Presses

45x8x1
50x6x1
50x5x1
45x6x1

Notes: No changes, but my shoulders felt very pumped. I should break into a rep PR next session.

Deadlifts:

105x5x1 <-- Wow, so easy, I knew I had at least 8 in me. I stopped and prep'd for a PR.
115x5x1<-- PR by 22lb! (253lb) If my body wasn't rooted I would of jumped for joy ahaha
115x4x1 <-- Gripped slipped too much
110x1x5

Notes: Last set nailed me, consolidation sets after a good PR are so ahrd. My quads, backs and lower back were just burning/tired. I nearly was going to miss out on barbell rows but I got myself together and hit it.

Barbell Rows:

70x6x1
70x6x1
70x7x1 <-- No idea why my wrists went better that time
70x6x1

Notes: This was fairly standard, I was pretty tired by this time. I am going to leave deadlifts until last from now on.

-------------------------------

Conclusion: Well, today will be a lot better if my lower back pulls up well tomorrow But, 22lb on same reps was amazing. On the pull my knee wobbled a little bit, the inital pull always seems the hardest bit, from then on it was solid. I am still in shock...
It's a shame I cannot DROP my barbell (I use towel mat on concrete) because when I do my last rep I have the burden of still having to lower it carefully down.
Only thing I did differently this weekend was eat more eggs... hrm *runs to shops*

[EoR]

A small update before I head to work.

After yesterdays deadlift PR blitz my lower back has thankfully pulled up ok, that is it does not have that concentrated mild pain I had before in week 4-5. The whole area is just generally sore, so that is good news.

Today is chest/arms, I was re-reading up on benc press tips and have come to the conclusion I could be using better leg drive and that my elbows are not held in enough (way too wide). I could probably swell my body with more air aswell, so I am goign to try these changes today, I REALLY want to PR my bench today.

I have noticed also, mass increases. Now I know I am doing this for strength but gaining some more solid mass is a nice run-ff goal. My quads, traps, delts and generally whole arms and upper back are definitely seeing size gains, and that is noticable through 20% bf! I actually think my b/f has gone down. Next weigh in (Friday) should be interesting.

Anyway, I will post my workout results when I do it later today *fingers crossed*

[EoR]

Week 6 Workout #2
Set Rests: 2-2.5min | Set rests 3-4min
Weight in kg

--------------------------------------

Flat Bench Press:

105x5x1
105x5x1
107.5x4x1
110x3x1 <--- About 2 inches off 4th rep.
100x5x1

Notes: No PR but it is a record for lifts over 5 sets. Very solid, I am on the brink of making seious gains here. Hopefully as my tris and lats get stronger it will run off to my bench more. Notice I went up by 2.5kg each set and then major deload, this is something I will be doing MORE often.

Barbell Curls:

45x6x1
50x4x1
52.5x2x1 <-- Just thought I would try something new aha.
45x6x1 <-- Not bad, felt ultra light after 52.5

Notes: NO rep PR but I did set 4 set record.

Skullcrusher:

40x8x1
40x7x1
40x6x1
40x9x1 <--- Two reps had dodgey ROM so I threw it 2 more to make up.

Notes: I am still sifting through form and weight here so I kept it the same.
Pretty solid, tris felt like they were about to pop out.

-------------------------------------

Conclusion: Well, I did not PR my bench, but I did PR over 5 sets. NO excuses, as a punishment I will be doing a 5th workout comprising of only bench (just bench nothing more). Hopefully these little mind games will get me more agro to avoid extra workouts

Overall, solid workout, I felt pumped and strong. I made my body more tense during reps and stable. Tomorrow is a break then then I have Thursday/Friday workouts and late Saturday I will do my punishment bench sets.

Now to eat food and recover!

[enka]

hey mate, ive been reading your journal on and off for a bit now..

i was just wondering how does doing 3 exercises a session feel? im relatively new to bbing and i do around 7-12 exercises per session...am i overtraining?

thanks

[EoR]

hey mate, ive been reading your journal on and off for a bit now..

i was just wondering how does doing 3 exercises a session feel? im relatively new to bbing and i do around 7-12 exercises per session...am i overtraining?

thanks

Hey Enka

7-12 exercises? Well that that is a large range. Depends what your goals are. Do you want to soley bb and get shape, go for powerlifting/strength or go hybrid. 12 exercises in one session? Not sure if you meant that, but if so that is way too much, especially to get it under time before you go catabolic. The intensity would not be that great.

With my routine, I am working core mass gaining compounds, but I do higher reps on support muscle, like tri's and lats.

After my sessions, (which take around 45-50min) I am stuffed, I feel pumped nearly everywhere. I do miny pyramids on stablizing areas and for the main lifts I go 4x5 or 5x5. I am always tryign to set PR's

I could add another exercise, (which would be squats) but I do not have a rack. Besides squats, there is no other exercise at this time that will benefit me for my goals. One benefit doing 3 exercises here is that I can repeat all 3 (like I am doing) with lower recovery times within one week.

I am always changing grip, experimenting pyramid/rep changes, swapping reps to failure to a few short of failure changing rest times whenever I feel my body is getting "Used" to a exercise. I've managed to work out through these 6 weeks how my body deals with changing weight per set. I am always customizing, and I am sure in 2-3 weeks I will be doing the same exercises but in a different fashion. So far, I am getting PR's nearly every workout, but when they stop I will re-evaluate. Not just my workouts but my diet, sleeping habits and recovery times.

What are your splits like now? You want to bb, pl or hybrid? What are your physical stats?

If you are new, I would actually recommend something along the lines I am. NO more than 5 exercises per session. Get a good base on your body, and if you want more of a BB look you can then branch out into isolation, and other exercises.

As for knowing if you are overtraining, well that is something your body will know best. Some signs/symptoms are if you start feeling tired during workouts, seeing no improvements in strength, your technique is always getting sloppy, joint/muscle aches all the time, heaches may tell you you are lifting to much, too long and too often.

With my workout, I never need more than 2 days rest, usually it is only one day. I can feel my body bursting with energy WANTING to workout, I know that definitely means I am not overtraining

You could still overtrain doing 3 exercises, if I was to increase the amount of sets dramatically while keeping the same recovery times I am sure I would start seeing signs.

Anyway, hope any of that helped!

[enka]

Hey Enka

7-12 exercises? Well that that is a large range. Depends what your goals are. Do you want to soley bb and get shape, go for powerlifting/strength or go hybrid. 12 exercises in one session? Not sure if you meant that, but if so that is way too much, especially to get it under time before you go catabolic. The intensity would not be that great.

With my routine, I am working core mass gaining compounds, but I do higher reps on support muscle, like tri's and lats.

After my sessions, (which take around 45-50min) I am stuffed, I feel pumped nearly everywhere. I do miny pyramids on stablizing areas and for the main lifts I go 4x5 or 5x5. I am always tryign to set PR's

I could add another exercise, (which would be squats) but I do not have a rack. Besides squats, there is no other exercise at this time that will benefit me for my goals. One benefit doing 3 exercises here is that I can repeat all 3 (like I am doing) with lower recovery times within one week.

I am always changing grip, experimenting pyramid/rep changes, swapping reps to failure to a few short of failure changing rest times whenever I feel my body is getting "Used" to a exercise. I've managed to work out through these 6 weeks how my body deals with changing weight per set. I am always customizing, and I am sure in 2-3 weeks I will be doing the same exercises but in a different fashion. So far, I am getting PR's nearly every workout, but when they stop I will re-evaluate. Not just my workouts but my diet, sleeping habits and recovery times.

What are your splits like now? You want to bb, pl or hybrid? What are your physical stats?

If you are new, I would actually recommend something along the lines I am. NO more than 5 exercises per session. Get a good base on your body, and if you want more of a BB look you can then branch out into isolation, and other exercises.

As for knowing if you are overtraining, well that is something your body will know best. Some signs/symptoms are if you start feeling tired during workouts, seeing no improvements in strength, your technique is always getting sloppy, joint/muscle aches all the time, heaches may tell you you are lifting to much, too long and too often.

With my workout, I never need more than 2 days rest, usually it is only one day. I can feel my body bursting with energy WANTING to workout, I know that definitely means I am not overtraining

You could still overtrain doing 3 exercises, if I was to increase the amount of sets dramatically while keeping the same recovery times I am sure I would start seeing signs.

Anyway, hope any of that helped!

well im not exactly "new" to bbing... ive been training for about 8 months, in which i have gone from 64kgs to 72kgs... all my lifts have gone up and ive gained quality lean muscle mass

i guess my goal is to gain muscle whilst keeping my 12% or thereabouts bf?

i duno, i just get heaps paranoid that im doing the wrong thing when i read a journal like yours with 3 exercises... i guess you could call me a volume person as i do believe in many exercises with low reps. ive never really felt tired, just sore most of the time which is good i guess... i dont THINK im overtraining but after reading your journal im getting paranoid that i might be... my diet is basically 300P/450C/90F... i think around 3700 cals.


My routine is as follows... its about my 4th proper week of training using this program, but ive done something similar for many months


Monday- chest/tris/calves

flat db press 3 sets
incline db press 3 sets
decline db press 3 sets
cable crossovers 3 sets

skullcrushers 3 sets
pushdowns 3 sets
dips 3 sets

calf press 2 sets
calf raise 2 sets


Tuesday- Off + abs

hanging leg raises 3 sets
decline crunches 3 sets


Wednesday- quads/hammys/shoulders/calves

full squat 3 sets
leg extension 2 sets
leg press 2 sets

sldl 3 sets
lying leg curl 3 sets

db shoulder press 3 sets
side lat raise 3 sets
upright row 3 sets
seated rear delt raise 3 sets

calf press 2 sets
calf raise 2 sets


Thursday- Off


Friday- back/bi

deadlift 3 sets
bent over bb row 3 sets
lateral pulldowns 3 sets
seated machine row 3 sets
shrugs 3 sets

bb curls 3 sets
underhand pullups 3 sets
preacher curls 2 sets
hammer curls 2 sets

hanging leg raises 3 sets
decline crunches 3 sets



as you can see theres heaps of volume.. it works for me by which i think i should stick to it, but again, im heaps paranoid im doing too much

but i feel pretty good doing this week in week out...

thanks in advance

[EoR]

Holy Cow, how long are each workouts?? Nice work on the solid weight gain

Well obviously you are going pure BB. You seem to be consolidating the same muscle in some sessions too much (one example, legs/arms curls). Do you go to failure each set? What rep range do you work normally at?

If you are paranoid about overtrianing simple just watch for the symptoms. Here is a great link that lists the major signs, ranging from Physiological to psychological.
http://sportsmedicine.about.com/od/s...inweight_3.htm

So, if you are seeing results where you desire, are not suffering from any major symptoms then you are fine.
I think you could cut out some of those exercises and achieve the same results, but if it is working then leave it be

[enka]

oh k kool

yeah sessions usually take around 60 minutes...

i was just reading spytechs journal, and he does a similar type of training.. like 10 or 11 exercises

thanks for the advice, have fun with ur 3 exercise sessions you pussy haha kidding, good luck mate, look forward to seeing some gains

[EoR]

ahah Thanks, and good luck to yourself