Squats
135x5, 190x5, 230x5, 250x5, 285x5
Bench
115x5, 140x5, 160x5, 185x5, 200x5
Barbell Rows
95x5, 120x5, 125x5, 135x5, 150x5
Hyperextensions: 35lbs x 15reps, 35lbs x 15 reps
Cable wood-choppers: 20lbs x 15reps, 20lbs x 15 reps (each side)
I felt good today, but not quite *as* strong as Thursday (which I attribute to the adrenaline rush I had from trying to help the teenager). Wood-choppers felt awesome for my core; they really hit your whole abdominal region. Really nothing of note happened here, just another good workout!
Tuesday, May 31, 2011
Friday, May 27, 2011
Workout 3
Squats
135x5, 185x5, 225x5, 245x5, 285x3, 225x8 (back off set)
Bench Press
115x5, 135x5, 155x5, 175x5, 200x3, 175x8 (back off set)
Barbell Rows
105x5, 120x5, 125x5, 135x5, 150x3, 125x8 (back off set)
Dips: 15x8, 15x7, bodyweight x 5
Barbell Curls: 70x8, 70x8, 50x8
Overhead Tricep Extensions: 65x8, 65x8, 50x8
I felt really good again for this workout. My bench pressing felt strong today; I could have done a bit more weight but I don't want to break protocol so I restrained. My body is DEFINITELY going to need the 2 rest days I get following this workout. I can tell that my nutrition is starting to really take effect. It's amazing what a surplus of clean calories and well timed nutrient intake can do for your workouts!
On another note, while I was in the gym I noticed an 18 year old kid doing some squats with a 40ish year old guy helping out. The kid was using decent form (better than most) so I thought I'd try to give him 2 small things to try that can make a big difference. Let me use this to illustrate why you should avoid helping people in the gym when you're there with the after work crowd (guys full of pride and testosterone who know everything, yet never make any significant gains in weight or strength). I tell the kid to put his thumbs on top of the bar which will alleviate any potential for upsetting your wrists and brachii (forearm muscle on top which connects at the elbow) and to not tilt his neck so high like he's trying to look at the ceiling. By keeping your neck straight and focusing your eyes about 6 feet in front of your feet you can lift out of the bottom of the squat correctly, with your butt and hips doing the work rather than your lower back and knees. The 40ish year old guy flat out says "that's dumb! I've NEVER heard anyone say to do squats like that or do them like that. That will kill your back! (to make it even better, he only did quarter squats while yelling and grunting the whole way. Hilarious.)" My first thought was "wow, and what science do you use to back that?" But I restrained and simply smiled and said, "well, it's something to try if the gains he's making aren't sufficient." It's amazing to me how gym-goers are quasi-religious in their mistrust of science and how they'd rather stick to BS wive's-tales that were created by steroid abusers in the 50s, 60s, and 70s. My advice, check out Mark Rippetoe and Bill Starr. If you want true gains backed by NFL players, Olympians, and SCIENCE, definitely check them out!
135x5, 185x5, 225x5, 245x5, 285x3, 225x8 (back off set)
Bench Press
115x5, 135x5, 155x5, 175x5, 200x3, 175x8 (back off set)
Barbell Rows
105x5, 120x5, 125x5, 135x5, 150x3, 125x8 (back off set)
Dips: 15x8, 15x7, bodyweight x 5
Barbell Curls: 70x8, 70x8, 50x8
Overhead Tricep Extensions: 65x8, 65x8, 50x8
I felt really good again for this workout. My bench pressing felt strong today; I could have done a bit more weight but I don't want to break protocol so I restrained. My body is DEFINITELY going to need the 2 rest days I get following this workout. I can tell that my nutrition is starting to really take effect. It's amazing what a surplus of clean calories and well timed nutrient intake can do for your workouts!
On another note, while I was in the gym I noticed an 18 year old kid doing some squats with a 40ish year old guy helping out. The kid was using decent form (better than most) so I thought I'd try to give him 2 small things to try that can make a big difference. Let me use this to illustrate why you should avoid helping people in the gym when you're there with the after work crowd (guys full of pride and testosterone who know everything, yet never make any significant gains in weight or strength). I tell the kid to put his thumbs on top of the bar which will alleviate any potential for upsetting your wrists and brachii (forearm muscle on top which connects at the elbow) and to not tilt his neck so high like he's trying to look at the ceiling. By keeping your neck straight and focusing your eyes about 6 feet in front of your feet you can lift out of the bottom of the squat correctly, with your butt and hips doing the work rather than your lower back and knees. The 40ish year old guy flat out says "that's dumb! I've NEVER heard anyone say to do squats like that or do them like that. That will kill your back! (to make it even better, he only did quarter squats while yelling and grunting the whole way. Hilarious.)" My first thought was "wow, and what science do you use to back that?" But I restrained and simply smiled and said, "well, it's something to try if the gains he's making aren't sufficient." It's amazing to me how gym-goers are quasi-religious in their mistrust of science and how they'd rather stick to BS wive's-tales that were created by steroid abusers in the 50s, 60s, and 70s. My advice, check out Mark Rippetoe and Bill Starr. If you want true gains backed by NFL players, Olympians, and SCIENCE, definitely check them out!
Wednesday, May 25, 2011
Workout 2
Squats
135x5, 185x5, 225x5, 225x5
Military Presses
65x5, 85x5, 105x5, 120x5
Deadlifts
185x5, 225x5, 265x5, 295x5
Chin-ups: 1 set of 8 reps. On the last rep I drop 1/3 way down and hold, drop another 1/3 and hold, drop all the way and hold. Each hold is for 5 seconds.
Sit-ups: 2 sets of 25
I had to workout after work today rather than at lunch. I feel like I get really good workouts in at around 5pm, so I may consider switching to that workout schedule permanently. I think the extra calories I get from delaying the workout are a huge benefit. All lifts felt comfortable and my squats stayed light today for recovery. So far, no signs of fatigue or overtraining so I feel like I've started the program with the correct poundages (and it's only been a couple of days). Again, by week 5 I hope to be breaking personal records for my 5 rep maxes. We've had severe storms recently which have really cut into my sleep, but I hope to remedy that with a solid night of sleep tonight. Aiming for 10 hours tonight.
Tip: recent studies have shown that sleeping in 1 day a week can help you catch up for a lack of sleep over the previous week. So, sleeping in and relaxing in bed til noon on a Saturday or Sunday can actually relieve many of the symptoms associated with a lack of sleep. Give it a try, couldn't hurt!
135x5, 185x5, 225x5, 225x5
Military Presses
65x5, 85x5, 105x5, 120x5
Deadlifts
185x5, 225x5, 265x5, 295x5
Chin-ups: 1 set of 8 reps. On the last rep I drop 1/3 way down and hold, drop another 1/3 and hold, drop all the way and hold. Each hold is for 5 seconds.
Sit-ups: 2 sets of 25
I had to workout after work today rather than at lunch. I feel like I get really good workouts in at around 5pm, so I may consider switching to that workout schedule permanently. I think the extra calories I get from delaying the workout are a huge benefit. All lifts felt comfortable and my squats stayed light today for recovery. So far, no signs of fatigue or overtraining so I feel like I've started the program with the correct poundages (and it's only been a couple of days). Again, by week 5 I hope to be breaking personal records for my 5 rep maxes. We've had severe storms recently which have really cut into my sleep, but I hope to remedy that with a solid night of sleep tonight. Aiming for 10 hours tonight.
Tip: recent studies have shown that sleeping in 1 day a week can help you catch up for a lack of sleep over the previous week. So, sleeping in and relaxing in bed til noon on a Saturday or Sunday can actually relieve many of the symptoms associated with a lack of sleep. Give it a try, couldn't hurt!
Sunday, May 22, 2011
Day 1 Workout
Squats (past parallel or it doesn't count! Also known as "ass to the grass")
135x5, 185x5, 225x5, 245x5, 275x5
Bench Press (butt stays on bench, bar comes to an inch off lower chest)
115x5, 135x5, 155x5, 175x5, 190x5
Barbell Rows (body does not come above parallel to floor. Back does ALL work!)
95x5, 115x5, 120x5, 135x5, 145x5
Hyperextensions: 35x12, 35x12
Sit-ups: 10x15, 15x15, 15x15, 15x15
I was a little tired today, so that definitely made this workout feel harder than it should. These numbers are all below my normal 5 rep maxes (which is intentional as I will give myself 4 weeks of breaking back in before I start setting personal records for each lift). I'm going to try and give myself about 9 hours of sleep each night to remedy any tiredness. Diet is spot on today, however.
135x5, 185x5, 225x5, 245x5, 275x5
Bench Press (butt stays on bench, bar comes to an inch off lower chest)
115x5, 135x5, 155x5, 175x5, 190x5
Barbell Rows (body does not come above parallel to floor. Back does ALL work!)
95x5, 115x5, 120x5, 135x5, 145x5
Hyperextensions: 35x12, 35x12
Sit-ups: 10x15, 15x15, 15x15, 15x15
I was a little tired today, so that definitely made this workout feel harder than it should. These numbers are all below my normal 5 rep maxes (which is intentional as I will give myself 4 weeks of breaking back in before I start setting personal records for each lift). I'm going to try and give myself about 9 hours of sleep each night to remedy any tiredness. Diet is spot on today, however.
Day 1
I figured it's probably a good idea to start by giving my stats and what I'll be doing to bulk up and then cut some body fat toward the end of the program, so here it is:
6'2"
205.6lbs at 12% body fat
14.5" upper arms
24.5" thighs
43" chest
15.5" calf
The weightlifting will consist of an 8-12 week strength/power phase, a 4-6 week split routine phase, then a cutting phase.
Phase 1 (A):
Sunday: (all 5sets x 5reps ramping weight to top set)
Squats, Bench Press, Barbell Row (from ground, no cheating)
Assistance exercises: 2 sets hyperextensions, 4 sets sit-ups
Tuesday: (all 4sets x 5reps ramping; squats stay light for recovery)
Squats, Military Press, Deadlifts (again, from ground)
Assistance exercises: 2 sets sit-ups, (chin-ups or shrugs if recovering well)
Thursday: (4sets x 5 reps, 1set x 3reps, then 1set x 8reps using weight from 3rd set)
Squats, Bench Press, Barbell Row
Assistance: 3sets x 5-8reps of dips, 3setsx8reps bicep curl/tricep extensions
If I begin to stall or need more recovery for my chest and back I'll switch out to Incline Bench and Power cleans for a week followed by normal for a week, etc.
Diet will consist of 4,250 calories on workout days and 3,750 calories on non-workout days. This is what I will begin with. If I'm not recovering completely or gaining too little/too much weight I will adjust accordingly. The majority of my diet will be clean, low-ingredient foods. My supplementation will consist of a multi-vitamin, a weight-gainer shake, whey protein, glutamine, creatine, and a complex carb supplement for workouts. My meals are split into either protein+fat meals (with little to no carb) or protein+carb meals (with little to no fat). My carb intake will be geared toward my workouts. So, essentially I'll have 5 p+c meals and 3-4 p+f meals a day.
I'll post phase 2 and 3 workouts when I get closer to them. A lot of this depends on my progress and recovery abilities. With phase 1, as long as I'm making progress each week I'll stick with it for up to 12 weeks, then I'll move to phase 2, etc.
I'll post my workouts on my workout days and I'll give an example day of eating as well! Let's jump into this and see what happens by October 31st!
6'2"
205.6lbs at 12% body fat
14.5" upper arms
24.5" thighs
43" chest
15.5" calf
The weightlifting will consist of an 8-12 week strength/power phase, a 4-6 week split routine phase, then a cutting phase.
Phase 1 (A):
Sunday: (all 5sets x 5reps ramping weight to top set)
Squats, Bench Press, Barbell Row (from ground, no cheating)
Assistance exercises: 2 sets hyperextensions, 4 sets sit-ups
Tuesday: (all 4sets x 5reps ramping; squats stay light for recovery)
Squats, Military Press, Deadlifts (again, from ground)
Assistance exercises: 2 sets sit-ups, (chin-ups or shrugs if recovering well)
Thursday: (4sets x 5 reps, 1set x 3reps, then 1set x 8reps using weight from 3rd set)
Squats, Bench Press, Barbell Row
Assistance: 3sets x 5-8reps of dips, 3setsx8reps bicep curl/tricep extensions
If I begin to stall or need more recovery for my chest and back I'll switch out to Incline Bench and Power cleans for a week followed by normal for a week, etc.
Diet will consist of 4,250 calories on workout days and 3,750 calories on non-workout days. This is what I will begin with. If I'm not recovering completely or gaining too little/too much weight I will adjust accordingly. The majority of my diet will be clean, low-ingredient foods. My supplementation will consist of a multi-vitamin, a weight-gainer shake, whey protein, glutamine, creatine, and a complex carb supplement for workouts. My meals are split into either protein+fat meals (with little to no carb) or protein+carb meals (with little to no fat). My carb intake will be geared toward my workouts. So, essentially I'll have 5 p+c meals and 3-4 p+f meals a day.
I'll post phase 2 and 3 workouts when I get closer to them. A lot of this depends on my progress and recovery abilities. With phase 1, as long as I'm making progress each week I'll stick with it for up to 12 weeks, then I'll move to phase 2, etc.
I'll post my workouts on my workout days and I'll give an example day of eating as well! Let's jump into this and see what happens by October 31st!
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