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working on a new routine

some parts better than others

Squat
95x5
135x5
155x3
185x3x3- PR
135x8
95x15- PR

DB Row
35x8
45x5
50x5
BBRow- 95x4 (wanted to see how it felt. stupid idea haha)

Incline DB
40s x 8
50s x 3 (left arm 4)- PR
45s x 5

Tricep Rope Pushdowns
25x12
30x10
35x9

Standing Calves
90x10
110x10
130x10
140x8

Abs superset weighted declines with leg raises
11..... 11- PR


Comments: Squats were good today. thanks to moya for recommending 185x3x3. 95x15 wasn't that hard and i'll hit 95x20 next time. My arms however were fatigued as hell from holding all that weight. Was able to get great depth towards the end. DB Row are still leg supported, but i don't think i get as much out of it as i would if i were doing rows the way andalite does them with 1 arm on the bench (or even no hands). Will try it like that next time. I did incline DB on thursday, but since i just switched routines i don't think i did as much as i could have. I'll do 45 on my first set next time then 50 on second. Calves weren't that great today, and on abs i want to go up 1 rep on each exercise each time and maybe add another set or two. My abs were killing after that first set.
 
Good job on the PRs! With your squats, don't let your back start rounding toward the end of te reps. That was my issue when I did 20 reppers.. Didn't hurt anything, just knew my form was getting worse as the reps progressed.
 
thanks! yeah... having 95 lbs on my back felt like nothing... When i looked at my form in the mirror (i do this so i know i am going ATG) it was good, but besides that i looked like i was going to die by the 15th rep. My arms though were completely fatigued from keeping the weight on during all my sets. I have never done 3 working sets with what so far is basically my 5 RM... I think the 135x8 might have been the hardest with a short rest after the sets of 185.
 
quads were pretty sore today- was real nice!! Clean and jerks i am going to more of a clean and push press, followed by front squats. If dips feel like shit i am just going to skip them and do overhead extensions or decline bench. hopefully i can hit 6 chins- if i can't i will do lat pulldown and progress from there. not sure how much weight i can handle with SLDLs, but i'll try the bar first, then 95, 115, 135.
 
JDid23 said:
quads were pretty sore today- was real nice!! Clean and jerks i am going to more of a clean and push press, followed by front squats. If dips feel like shit i am just going to skip them and do overhead extensions or decline bench. hopefully i can hit 6 chins- if i can't i will do lat pulldown and progress from there. not sure how much weight i can handle with SLDLs, but i'll try the bar first, then 95, 115, 135.
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for the SLDL, stand on a box and use 35lb plates. Go real strict and slow down the negative, really arch your lower back and stick your hips back as far as you can, you should get a painful ham stretch, when you get the stretch flex your hams and glutes and power back up to standing. By standing on the box and using the smaller plates the bar will never rest on the floor, so it will allow you to get a good stretch and also keep a little more tension on the spinal erectors. As you do them more and more your flexbility will increase and u will have to use smaller plates or bigger boxes, when I first started I just used 45's and stood on the floor, then 35's then added a box, but I have a feeling you will have decent lowerbody flexibility from soccer...
 
don't know what to think of this workout besides i am fucking in love with front squats

Clean and Push Press- forgot backoff set of OHP.. i'll get it next time
45x3
65x3
85x3
95x3
100x3

Front Squat- clean grip
45x5
65x5
85x5
95x5
100x5- PR
105x4- PR

Chinups (neutral grip)
6
4
Lat Pulldown- 50 x 8 close grip strict

Dips (full ROM)- going to cut these out
7
4

SLDL (first time)- added in standing on a platform for 115
45x5
95x5
115x5
95x5
135x4

Abs- Superset highest decline BW.... leg raises...... russian twists with 8 lb medicine ball
12.....12.....20- PR
7.......7.......20

Swimming- 14 laps- PR
Comments: Will start off with a way below-par diet before i lifted. Played intramural basketball after school so i didn't have time to go home and ge tprotein and it made me reminiss about back in middle school. just ate a great dinner though. Wish i kept going i might be stronger right now and i might have a scholarship haha! Clean and push press was solid... i think i hit 100x3 before when i started training so i'll try to increase 5 lbs per week for now and if it gets too tough i won't becuase i know form has to be perfect on these. Front squats were sick!!!!! I went down so far that the bar literally touched the rack and my ass was so close to touching the ground. I wanted to check my form and a guy who asked me to work in (he was BB Rowing 225, squat 405 ATG last time) said my form was real good. Chinups are weak- i am thinking of switching to lat pulldown, and i am not someone who focuses on biceps but i don't have many exercises that work bi's so i feel like they might lag behind. Maybe i will switch to 5x3 chins? Dips felt good until the second set.. i don't want to risk anything with my shoulder right now so i am going to stop and do decline pressing or OH tricep extensions instead. SLDL felt like hell on my hamstrings (in a good way) for the first 2 sets, but on the last 3 sets my form wasn't as good. I am going to do 95 and go up in 5 pound intervals with these. Abs were hard today!


EDIT: EM- i kind of wish i read that today haha. was insanely busy When i performed the lift right it felt absolutely amazing but i did try to arch my back a lot. I'll check out some vids before my next workout thx
 
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Good job man. Fuck the lat pulldowns in place of chins lol, the chins will come, just keep doing them. A suggestion: you could aim to get a # throughout your workout. Like say you want to do a total of 20 chins. Do a couple reps here and there spread throughout your workout. Maybe add 5 reps each week or something. Just play with around with them.
 
oso0960 said:
Good job man. Fuck the lat pulldowns in place of chins lol, the chins will come, just keep doing them. A suggestion: you could aim to get a # throughout your workout. Like say you want to do a total of 20 chins. Do a couple reps here and there spread throughout your workout. Maybe add 5 reps each week or something. Just play with around with them.
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yeah i was thinking about doing that to be honest like getting 15 reps one workout (5x3) and then spreading it out... good idea i'll definitely shoot for 5x3 next time. Also, if it makes any difference i pause for a second or two at the bottom and i make sure to use full ROM.

glad- i think you'll really find front squats easier to keep good form with.... and clean and jerks are fun as hell too :)
 
JDid23 said:
yeah i was thinking about doing that to be honest like getting 15 reps one workout (5x3) and then spreading it out... good idea i'll definitely shoot for 5x3 next time. Also, if it makes any difference i pause for a second or two at the bottom and i make sure to use full ROM.

glad- i think you'll really find front squats easier to keep good form with.... and clean and jerks are fun as hell too :)
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I like what odo said about lat pulldowns. FUCK anything with a machine, fuckin stupid. Well actually i did lat pulldowns today haha but I did pullups first. Fuck machines. I fucking hate them. Go for a goal number of pullups like oso said and try to get more each time. Youll eventual;ly find what works for you.
 
the.gladiator1987 said:
I like what odo said about lat pulldowns. FUCK anything with a machine, fuckin stupid. Well actually i did lat pulldowns today haha but I did pullups first. Fuck machines. I fucking hate them. Go for a goal number of pullups like oso said and try to get more each time. Youll eventual;ly find what works for you.
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i agree that machines are not optimal, but are some free weights that much better in all cases? Take triceps for example; is doing overhead tricep extensions or cgbp really going to be THAT much better for building strong triceps than tricep pushdowns? I didn't say weighted dips because that's not strictly a tricep exercises, but i am talking about movements to compliment a good program. There aren't a ton of good quad exercises... is it that bad to do leg press during a leg workout even if you're already doing squats? Machines should never be the foundation of a program, but if you have your big lifts in there, then why not have them as some accessory work?

and lol @ you doing lat pulldowns today and saying that at the end haha
 
JDid23 said:
i agree that machines are not optimal, but are some free weights that much better in all cases? Take triceps for example; is doing overhead tricep extensions or cgbp really going to be THAT much better for building strong triceps than tricep pushdowns? I didn't say weighted dips because that's not strictly a tricep exercises, but i am talking about movements to compliment a good program. There aren't a ton of good quad exercises... is it that bad to do leg press during a leg workout even if you're already doing squats? Machines should never be the foundation of a program, but if you have your big lifts in there, then why not have them as some accessory work?

and lol @ you doing lat pulldowns today and saying that at the end haha
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lol i know, kind of contradicting? But I just hate seeing people base their workouts on machines. Its because they are easier plain and simple

You are right some accessory work is ok, not saying machines are useless, but try to be as free weight as possible in my book. Its just better for your body. Triceps are kinda different because its such a small muscle. I would still do CGBP, strict dips with no chest leaning and elbows in, and then some skullcrushers. I do tri extensions tho hahaha

Legs, why not some bb lunges instead of leg press? Idk i could be wrong bro. Its just a pet peave of mine. Its probably fine to have machines as long as a good foundation of compound exercises are there as well. fml
 
the.gladiator1987 said:
lol i know, kind of contradicting? But I just hate seeing people base their workouts on machines. Its because they are easier plain and simple

You are right some accessory work is ok, not saying machines are useless, but try to be as free weight as possible in my book. Its just better for your body. Triceps are kinda different because its such a small muscle. I would still do CGBP, strict dips with no chest leaning and elbows in, and then some skullcrushers. I do tri extensions tho hahaha

Legs, why not some bb lunges instead of leg press? Idk i could be wrong bro. Its just a pet peave of mine. Its probably fine to have machines as long as a good foundation of compound exercises are there as well. fml
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Dude one thing though: Triceps are not a small muscle. They make up a good portion of the arm.
 
hahaha nice ;). Machines are a no-no..people say they are ok if injured but I still say not so much..rest if you're injured lol. Cables are ok...but free weight is usually the best..IMO anyway.

You don't ever need a machine. Squats are great...so many variations. Single leg movements are also great and usually neglected...also so many variations.. I guess if you're like Ronnie Coleman and need to bring out a certain set of fibers moreso than others for a competition then machines and isolation shit might be useful, but 99% of the population is too fragile and small to worry about that anyway.
 
oso0960 said:
hahaha nice ;). Machines are a no-no..people say they are ok if injured but I still say not so much..rest if you're injured lol. Cables are ok...but free weight is usually the best..IMO anyway.

You don't ever need a machine. Squats are great...so many variations. Single leg movements are also great and usually neglected...also so many variations.. I guess if you're like Ronnie Coleman and need to bring out a certain set of fibers moreso than others for a competition then machines and isolation shit might be useful, but 99% of the population is too fragile and small to worry about that anyway.
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lol agreed! shit machines are useless. Its a fixed plane of motion, like your body ever needs that. Cables are better like you say.
 
ok guys tomorrow i have the following; going for PRs on deads and bench - 235x5 deadlift and 140x4-8 bench press... if i hit 6+ reps on 140 i'll up the weight. If I don't struggle as much with 235 i'll up to 245 next workout...



Day 3
Deadlift- 1x6, 1 set backoff set of double overhand
Bench- 2x5-8, backoff set of 1x8-15
Alt DB Curls- 3 sets
Seated DB Press- 3x8-12
Seated Calves- 4-6 sets
CGBP- 3x8-12



any ideas on order of the lifts? i originally had dead -> bench -> seated db press -> curls -> CGBP -> calves, but i think that doing curls in between bench and seated DB might be good to give myself some rest, and calves in between seated db press and cgbp to also give myself some more rest.

my shoulders are crazy sore today from clean and push press (not a jerk) and my quads are also pretty sore!! will start out with 25s on seated DB press and go with it from there- quads have been noticeably growing at least to my eyes.. will post some more pics at the end of the month
 
JDid23 said:
ok guys tomorrow i have the following; going for PRs on deads and bench - 235x5 deadlift and 140x4-8 bench press... if i hit 6+ reps on 140 i'll up the weight. If I don't struggle as much with 235 i'll up to 245 next workout...



Day 3
Deadlift- 1x6, 1 set backoff set of double overhand
Bench- 2x5-8, backoff set of 1x8-15
Alt DB Curls- 3 sets
Seated DB Press- 3x8-12
Seated Calves- 4-6 sets
CGBP- 3x8-12



any ideas on order of the lifts? i originally had dead -> bench -> seated db press -> curls -> CGBP -> calves, but i think that doing curls in between bench and seated DB might be good to give myself some rest, and calves in between seated db press and cgbp to also give myself some more rest.

my shoulders are crazy sore today from clean and push press (not a jerk) and my quads are also pretty sore!! will start out with 25s on seated DB press and go with it from there- quads have been noticeably growing at least to my eyes.. will post some more pics at the end of the month
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Yeah try the curls in between bb and db bench. And pull that 235x5 yeah!!!!:chomp:
 
the parts i wanted to be great were great- the others weren't though

Deadlift
135x5
155x5
185x3
235x6 (3 left under, 3 right under)- PR
200x7 (3 double over, 2 left under, 2 right under)- PR- 2nd set

Bench
65x5
95x5
105x5
140x5 (spotted around mid on 6th)- PR
135x2 (spotted early into 3rd lol)
95x14- PR

DB Curl- went to shit.. i was 1/9 people curling in a fucking line and couldn't deal with it lmao
30s x 2 (3 with left arm)- PR- shitty <-
hammer curls- 25s x 6 (per arm)

Seated DB Press- first time
25s x 8
30s x 8
35s x 4

Seated Calves
25x12
45x12
55x12
65x12

CGBP
45x8
65x8
95x8
100x8 (mad small spot on 8th)
85x8 (was aiming for 8-15 lol)

Swimming- 14 laps- tied PR

Comments: Want to start off by saying deadlifting in a room full of curlers is a great feeling. Deads felt amazing and not that hard with left under/right over, but with right under/left over it's insanely hard to lock my right arm out all the way on the 3rd and 5th reps while doing it... was the same with the 200 backoff. Bench was also good... the 95x14 felt crazy towards the end I don't know about hitting 170 by the end of march, but if i get between 160-170 i'll be happy. There was a line of people curling and so many people working in with the weights so i just said fuck it... will make sure to do more next time- my right arm is so damn shitty it's crazy. Seated DB Press was harder than i thought.. I will start with 25s and try to hit 12, then same with 30s, and go for 35s and try to get 8ish. Seated Calves weren't as intense as usual, and CGBP has gotten harder. I think i'll drop the weight to 85x12, 90x12, 95x8-12 next time and progress from there.
 
JDid23 said:
the parts i wanted to be great were great- the others weren't though

Deadlift
135x5
155x5
185x3
235x6 (3 left under, 3 right under)- PR
200x7 (3 double over, 2 left under, 2 right under)- PR- 2nd set

Bench
65x5
95x5
105x5
140x5 (spotted around mid on 6th)- PR
135x2 (spotted early into 3rd lol)
95x14- PR

DB Curl- went to shit.. i was 1/9 people curling in a fucking line and couldn't deal with it lmao
30s x 2 (3 with left arm)- PR- shitty <-
hammer curls- 25s x 6 (per arm)

Seated DB Press- first time
25s x 8
30s x 8
35s x 4

Seated Calves
25x12
45x12
55x12
65x12

CGBP
45x8
65x8
95x8
100x8 (mad small spot on 8th)
85x8 (was aiming for 8-15 lol)

Swimming- 14 laps- tied PR

Comments: Want to start off by saying deadlifting in a room full of curlers is a great feeling. Deads felt amazing and not that hard with left under/right over, but with right under/left over it's insanely hard to lock my right arm out all the way on the 3rd and 5th reps while doing it... was the same with the 200 backoff. Bench was also good... the 95x14 felt crazy towards the end I don't know about hitting 170 by the end of march, but if i get between 160-170 i'll be happy. There was a line of people curling and so many people working in with the weights so i just said fuck it... will make sure to do more next time- my right arm is so damn shitty it's crazy. Seated DB Press was harder than i thought.. I will start with 25s and try to hit 12, then same with 30s, and go for 35s and try to get 8ish. Seated Calves weren't as intense as usual, and CGBP has gotten harder. I think i'll drop the weight to 85x12, 90x12, 95x8-12 next time and progress from there.
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On the bench press part I tested my friend's bench who had never worked out before and he got 95x17, 135x3, and 155x1. So I'd say you are somewhere around 150 max on bench, although you could be a little different. Good luck getting that 170 though!
 
btw the 95x14 was after all of my working sets, the 135x2 was after my 140x5... i hit 135x7 last time.

anyone have any ideas on the deadlift? I know that you probably don't feel like reading the comments, but it's just the beginning part- thanks
 
JDid23 said:
btw the 95x14 was after all of my working sets, the 135x2 was after my 140x5... i hit 135x7 last time.

anyone have any ideas on the deadlift? I know that you probably don't feel like reading the comments, but it's just the beginning part- thanks
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I think you should be at right about 170 for your max bench right now. I would try getting 170 next bench workout, or maybe just got for 165.
 
Tblock1 said:
I think you should be at right about 170 for your max bench right now. I would try getting 170 next bench workout, or maybe just got for 165.
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i am not really focusing on my 1 RMs at the moment... if i can add 5 pounds to my bench per week while hitting 4-5 reps i will be more than satisfied.. I think i will go for my 1 RMs around the next time i switch routines. I will focus 1 day on squats, 1 on bench, 1 on deadlift (in this order), and then proceed to switch routines to maybe something like 5x5 or do something more hypertrophy specific- but i have a long way until that happens.

anyone have any ideas on what i should do regarding my deadlift? when i lift it with left under/right over, it's fine and not as hard, but when i lift with right under and left over it gets much harder to the point where my left arm always locks out before my right... i have also been activating my glutes more into the lift, but it still happens.
 
lol @ your deadlift sets being higher than mine atm :FRlol: :(

about the over/under grip problem you should learn hook grip
 
yeah i do hook grip for all of my sets that aren't specified as over/under........ for my heaviest set i like to do over/under- would it be okay to use the left under/right over for my heaviest set, and then the right under/left over for another set with a lower weight?
 
JDid23 said:
yeah i do hook grip for all of my sets that aren't specified as over/under........ for my heaviest set i like to do over/under- would it be okay to use the left under/right over for my heaviest set, and then the right under/left over for another set with a lower weight?
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just use whicever your strongest with, when u get good at hook grip you will be able to replace the over/under with it. if you ever have to deload that is a perfect time to swap, because diving straight into your heavy sets of deads with a hook grip will hurt at first, but with a deload you can start with some sub-max weight. When I get back into heavy deads Im using double overhand until I cant, then switching to hook grip.
 
JDid23 said:
i am not really focusing on my 1 RMs at the moment... if i can add 5 pounds to my bench per week while hitting 4-5 reps i will be more than satisfied.. I think i will go for my 1 RMs around the next time i switch routines. I will focus 1 day on squats, 1 on bench, 1 on deadlift (in this order), and then proceed to switch routines to maybe something like 5x5 or do something more hypertrophy specific- but i have a long way until that happens.

anyone have any ideas on what i should do regarding my deadlift? when i lift it with left under/right over, it's fine and not as hard, but when i lift with right under and left over it gets much harder to the point where my left arm always locks out before my right... i have also been activating my glutes more into the lift, but it still happens.
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I don't see a reason why you shouldn't test your one rm's though, they don't take much out of you and only take a little extra time.
 
Tblock1 said:
I don't see a reason why you shouldn't test your one rm's though, they don't take much out of you and only take a little extra time.
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At his level, I'd agree with you. Something else you could do, JD is do your required sets and THEN try something more closer to your 1RM.
 
^^^ Exactly....you don't need to plan your training and set it in stone lol..With me, my training is like 30% Planned at best. I have a set of guidelines - not rules, which I adhere to and the rest is up for grabs which means I have to think on my feet.
 
just wait till you stall, then the week after test your 1rm in the big lift or two big lifts for that day and really much assistance work, this will provide a big drop in volume and you will have to take some big rests before and after the 1RM attempt so the workout will be at a slower pace and less taxing. This will be like a deload, which is what you need if you have stalled on alot of lifts...
 
EM, i was thinking the same thing.. and to everyone else, i understand what you're talking about- i don't follow my program to a tee but i just really don't have a desire to test my 1 RMs at the moment.
 
dam guys- stayed home tonight instead of goin out in order to get a 6 page essay done so i dont have to do this shit tomorrow... just wanna watch workout, see the blind side (maybe), watch football, go to my schools basketball game, and fucking relax and not have to worry about a bigass essay like i usually do on sunday. Got 2 more paragaraphs left, but fuck this shit!!

anyways, tomorrow for squats i want to try to hit 3 PRs.......190x3x3 140x8-10 (backoff) 100x15-20 (backoff)... going to try to increase the weight 5 pounds per lift in this rep range per week. i really like how it went last time- i was fuckin spent as hell after the 100.
for rows, i am going to do them with 1 hand on the bench and no knees so i am going to decrease the weight and get this down
for incline DB, i am also going to decrease to 30 lbs and do 3-4 sets depending on how i feel in order to get mind/muscle down.
also going to try to do some 15-20 rep standing calves instead of my usual 8-12.
 
Andalite said:
Do you measure PRs only as the weight you've lifted?
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it depends on the lift... for example, i have myself squatting the 190x3x3 which is a weight PR, the 140x8-10 which is a PR for this rep range, and the 100 which is a PR in rep range. Squats mean more to me than most lifts, so I like to work harder on it and focus on my form each time.. which leads o more PRs

however, if i am doing incline DB, and my PRs are 40x10 and 45x8, and i hit 35x12, i am not going to consider that a PR because tha'ts substantially easier. On the other hand, hitting 10 reps with 140 and 15-20 reps with 100 after my 4 working sets on squat is pretty dam hard for me so i consider it a PR
 
not great today, but not that shitty

Squat
95x5
135x3
155x3
190x3x3- PR
140x5 (so fucking wiped, form let down on rep 5)
100x8-10 (don't remember)

DB Row- one hand on bench, no knees- first time
35x8
40x6
45x5
30x8

Incline DB
30x10
35x8
40x8

Standing Calves- held and focused on stretch
50x15
70x15
90x12
110x10

Rope Pushdowns
30x12
35x10
42.5x8 (hard, form changed on last few so i wasn't pulling the 2 sides of the rope away from each other, but rather almost towards each other- does this matter?)


BB Complex- 6 reps of each(all the ab shit that i usually do was taken by all asians, and i really wanted to do a complex)
Back Squat, Hang Clean, Overhead Press, Row, Front Squat, Curl, SLDL


Comments: Earliest workout of my life- i got there and the gym wasn't even open.... Squat was ok- i did dynamic stretching after my 155x3, and then the 190x3x3 took a fuckload out of me, so there was no way i was getting 140x10. Rows felt solid, i focused on mind/muscle a lot in these and incline, but after incline my left lat kinda hurt and it still does..Standing Calves i focused completely on the stretch, and i was exhausted after 70x15... pushdowns were mediocre- i really am not a big fan of these.. Complexes were fun, and i was out of breath afterwards. Would it hurt to add these to the end of my workouts?
 
complexes will help with your conditioning, if you dont like pushdowns swap to skullcrushers or seated overhead extension with a dumbell and holding the underside of the plate.
 
ExtraMile said:
complexes will help with your conditioning, if you dont like pushdowns swap to skullcrushers or seated overhead extension with a dumbell and holding the underside of the plate.
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maybe i'll superset them like how you have them now :)
tomorrow i am going to go for

Clean and Push Press- working sets x 3- 95, 105, 100,
Front Squat- working sets x 3-6- 100x5, 110x4, 115x3 (will see on 115 cuz 105x4 was hard.)
Chinups- 18 reps in 4 sets
SLDL- will see how my form goes.. but probably bar, 95, 115, 135
Abs- will see, probably superset declines and leg raises


in between chinups and SLDL, a tricep exercise... normally dips but maybe decline CGBP if nobody is doing abs there or overhead extensions/skull crushers.
 
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JDid23 said:
maybe i'll superset them like how you have them now :)
tomorrow i am going to go for

Clean and Push Press- working sets x 3- 95, 105, 100,
Front Squat- working sets x 3-6- 100x5, 110x4, 115x3 (will see on 115 cuz 105x4 was hard.)
Chinups- 18 reps in 4 sets
SLDL- will see how my form goes.. but probably bar, 95, 115, 135
Abs- will see, probably superset declines and leg raises


in between chinups and SLDL, a tricep exercise... normally dips but maybe decline CGBP if nobody is doing abs there or overhead extensions/skull crushers.
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Loving the front squats dude! Enjoy those:evil:
 
not bad today but i didn't do anything instead of dips. (not 100% on all numbers, but i am pretty sure this was everything i did)... i felt like a moron because i didn't know how to do skull crushers.. didn't even attempt lol

Clean and Push Press
45x3
65x3
85x3
95x3
100x3
105x3- PR
110x2- PR
Backoff set: Military Press- 65x10- PR (could have done more, will try to do 10

Front Squat
65x5
85x5
95x4
105x5- PR
110x4- PR
115x4- PR

Chinups (some grips were neutral, more of a chinup. I wish there was just a dam bar instead of the shit they have lol)
18 reps- PR
7- PR- first set
5
3
3

SLDL- form still a bit shaky.. didn't have time to watch vids due to an excess of homework.
45x5
95x5
135x4

BB Complex (6 reps per lift)- 55 pounds-- Back Squat, Hang Clean, Bent Row, Military Press---- so tired.. not much break after SLDL

Abs- Superset highest decline with leg raises
14...... 14- PR
highest decline w/ 15 pound medicine ball throw up to friend then catch after each rep- 8- PR

Swimming: 14 laps (so hard on these days w/ front squat, clean/jerks, sldl)

Comments: Actually a great workout- didn't realize all the PRs. Clean and Push Press wasn't even that hard today!!! My form was very good, and front squats i am liking more and more... can't wait to hit 135 on both of those. I have to move out of the rack because with my depth the bar rests on the rack at the bottom of each rep. Chinups hitting 7 was good. I will go for 20 reps next workout. I will have to check out some SLDL videos.. I don't love these anyway- maybe i'll go back to lunges or another leg lift. BB Complex took shit out of me!!! Abs were good, swimming was so hard i had to get out of the pool after 2 laps to stretch my legs (cramping up a bit)
 
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Dude try GHR's if you dont like SLDL's......I just put my ankles under something and fall to the ground and push myself back up. I cant do it without pushing myself back up. The day I can do reps without using my arms to push me up will be the day i have some strong ass hammies. Some people even do it with a 45lb plate behind their head.

Also I did a BB complex today! Same one as you actually, not exactly but pretty close. Mine had Deads, SLDL's, and front squats as well. The one I have says 6 reps of everything, then do 5, 4, 3, 2, and then 1.
 
for complexes here is a great one that will kill your shoulders, SL told me about it and I did it for a while...
Wide Grip Upright Row x6
Hang Power Snatch x6
Squat Press x6
Good Morning x6
Bent Over Row x6

also look up the javorec complexes with dumbells iv heard good things about them...
 
ExtraMile said:
for complexes here is a great one that will kill your shoulders, SL told me about it and I did it for a while...
Wide Grip Upright Row x6
Hang Power Snatch x6
Squat Press x6
Good Morning x6
Bent Over Row x6

also look up the javorec complexes with dumbells iv heard good things about them...
Click to expand...

Of course you did, Javorek invented the complexes :artist:
 
today's workout was cut VERY short because i had limited time- tonight's hella busy. kinda funny so i'll tell later but for now i'll just get my workout down- shitty diet, was rushing, so not a great day.

Deadlift
135x3
155x3
185x3
245x3 (left under, right over)- PR
235x3 (left under, right over)
195x6 (1 double over, 5 right under, left over)

Bench
45x5
65x5
95x5
115x3
145x2- coulda done more- felt like shit (stomach)
135x5 or 6- the spotter guided me on the last 3-4 reps for some reason but i could have done them
100x10

Alt DB Curls
20s x 12- PR
15s x 10

Standing DB Press (4 people working in with seated)- 25s x 8

Seated DB Press- 30s x 5

Comments: I have to do a 7 page psych report (edit all of it, im with 3 retards who somehow got in AP) :) can't wait for that..... then i am singing in my schools guys beauty pagent with my friend who is doing it (some high school musical song i gotta memorize haha) from 7:00-10:00 it takes place and then i am coming home to do my english paper and some bigass packet and find 6 quotes... my mind wasn't completley focused today- deadlifting 245 was pretty hard. It was a 10 pound jump from last time though, and i will try it again next workout and hopefully hit 6. Bench the 145 i could have probably done 1 more, but I wasn't thinking about my form at all. Alt DB Curls i was supposed to use 25s... DB Press was a joke for me. No time for calves or CGBP and they were all being used- hate new years resolutions.

anyways, i am not too disappointed as i hit my deadlift PR by 10 pounds, and next time i will definitely be more focused with less going on- just 6 mid terms :)
 
anda- true that i hope you're right......... maybe i'll just workout at school for the next week if it keeps up. Not only are these guys pretty rude, but they're also stupid in the sense they have no idea what they're doing as far as form goes and weight goes- won't go into detail but it's to the point where it's outrageous.

glad- thx... i know what you mean. Recently i have had a fuckload of work piled on and will have this fuckload for the next few weeks until after mid terms. The college i am going to next year should be pretty fucking challenging as only 37% of kids get in, but my english class is run through a local university and we have 12 page papers each marking period. Teacher went to tufts undergrad and columbia for grad school, and had a sick job in the movie industry, but instead he wants to teach english. One kid spoke to us from Cornell and said his first few english papers @ cornell wasn't this bad. It does save me the cash for a regular course next year though (C or higher which i have) which is thousands of dollars, and since i have a scholarship next year, i gotta keep up my grades somewhat this year and next year 3.0 or higher or they'll rid me of it... which is why i am not taking this class as lightly as my other APs. Fuck you btw haha- i wish my AP classes weren't as hard as college :)

as far as lifting goes, can't wait to go for my 195x3x3 squat next workout :)
 
ExtraMile said:
you know i bet i couldnt squat 195 for 3x3 right now...
Click to expand...

the day you come back and start squatting more than me is the day i stop training :)

nah jk.... hope your recovery is good and that you're squatting as much as me in no time!

btw guys, do you think my deadlift is getting a bit out of proportion with my bench? Deadlifts i hit 245x3, and bench i only got like 145x2 but i have hit 135x7 and 140x5. I think my squat is ok at 195 for now.
 
swam 14 laps today and did BB complexes with what i think was a 50 pound bar.. did back squats, hang cleans, OHP, front squats, rows... then did it was 65 or 70 pounds and it was fucking hard.
 
SaiBoT said:
You should add high pull snatches and squat into push press to the complex.
Click to expand...

never did snatches..... they look a bit risky and hard to get good form on to me compared to cleans, but i actually did think of learning them today and doing them after hang cleans. when you say squat into push press, i take it you mean front squat into push press- kinda a stupid question lol..
 
here's what i am going for today;

Squat- 195x3x3, 115x8 (140x5 was too hard last time and i want to hit my backoff sets), 95x15-20
Row (increase each set 5 lbs per week)- 40x8, 45x6, 50x5, 35x8
Incline DB (increase each set 5 lbs per week)- 35x10, 40x8, 45x8
Standing Calves SUPERSET with Seated Calves- will see (didn't get in seated calves last workout)
Rope pushdowns SUPERSET with CGBP- will see (didn't get in CGBP last workout so i want to give this a shot)
Abs
 
thx bro ^^ i was really happy with today's workout!

Squat
95x5
115x5
135x3
155x3
175x1
195x3x3- PR
115x8
95x20- PR- first 20 repper

DB Row (no hand, 1 leg on bench- 2nd time)- mind muscle focus
40x8
45x6
50x5- PR
35x8

Incline DB
35x10
40x8
45x8- tied PR

Superset standing and seated calves
90x8...45x10
110x8...55x10
110x8...55x10

Superset CGBP with rope pushdown
65x8...20x8
85x8...25x8
90x8...30x8
95x5...35x8

Abs highest decline BW... leg raises... russian twists w/ 10 pound med ball superset
20- PR... 10... 20


Comments: I think squats alone took up about half my workout time today. 195x3x3 was hard as fuck, and on the 3rd set i had a spotter. My back was rounding a bit on the last rep of the 2nd set, and on the 3rd set my form wasn't too great. The 20 repper with 95 pounds killed me. Afterwards when i went to get a drink, every body part below my dick was sore- groin, quads, hamstrings, calves, hips, ass. DB Rows were solid- i like them a lot more this way and can definitely progress each workout with 5 lbs with that rep range. Incline DB hopefully i can manage 50x8 next time. I am getting bored of working my calves, so i am kind of just going through the motions with them which i know isn't great. I'll try to increase the intensity next time although the superst was pretty hard. Supersetting my triceps with CGBP and rope pushdowns was hard and they were burning afterwards. Hit my 20 reps with BW on the highest decline, so i am going to start doing them weighted.

What do you guys think i should do with the weight on squats? I really struggled with all 3 reps on my last set.
 
ok well i did make some premature goals for my big 3..... but they were a bit too premature. Here are my goals for all of my lifts.

I think that some might be easier than others, but if i could hit all these lifts by march, that would be absolutely fucking sick! please comment if you guys think some of these are too easy or too hard. Thanks



Day 1
Squat- Current- 195x3x3 (not great form)... Goal- 225x2 (great form)
DB Row- Current- 50x5 (easy)... Goal- 85x5
Incline DB- Current- 45x8... Goal- 65x8
Tri Pushdowns- Current- 42.5x8 (?)- Goal- they're tri pushdowns.
Standing Calves- 4-6 sets- keep adding weight
Abs

Day 2
Clean and Jerk- Current- 105x3, 110x2... Goal- 145x2
Front Squat- Current- 115x4... Goal- 155x5
Chinups- Current 1st set- 7... Goal- 12
Dips- 3 sets sub failure-- hurt too much- will switch exercise
SLDL- 2x8- not enjoying as much as i presumed. Might go back to lunges.
Abs

Day 3
Deadlift- Current- 235x6, 245x3... Goal- 275x4
Bench- Current- 135x7/140x5... Goal- 160x5 (no spotter)
Seated DB Press- 3x8-12... shitty- might switch to OHP.. only done a few times but like 30x5 is PR.. goal would be 40x7
Alt DB Curls- Current- 25s x 10- Goal- 30s x 12
CGBP- 3x8-12.. Current- (not sure)... Goal- 125x10
Seated Calves- 4-6 sets- keep adding weight
 
JDid23 said:
ok well i did make some premature goals for my big 3..... but they were a bit too premature. Here are my goals for all of my lifts.

I think that some might be easier than others, but if i could hit all these lifts by march, that would be absolutely fucking sick! please comment if you guys think some of these are too easy or too hard. Thanks



Day 1
Squat- Current- 195x3x3 (not great form)... Goal- 225x2 (great form)
DB Row- Current- 50x5 (easy)... Goal- 85x5
Incline DB- Current- 45x8... Goal- 65x8
Tri Pushdowns- Current- 42.5x8 (?)- Goal- they're tri pushdowns.
Standing Calves- 4-6 sets- keep adding weight
Abs

Day 2
Clean and Jerk- Current- 105x3, 110x2... Goal- 145x2
Front Squat- Current- 115x4... Goal- 155x5
Chinups- Current 1st set- 7... Goal- 12
Dips- 3 sets sub failure-- hurt too much- will switch exercise
SLDL- 2x8- not enjoying as much as i presumed. Might go back to lunges.
Abs

Day 3
Deadlift- Current- 235x6, 245x3... Goal- 275x4
Bench- Current- 135x7/140x5... Goal- 160x5 (no spotter)
Seated DB Press- 3x8-12... shitty- might switch to OHP.. only done a few times but like 30x5 is PR.. goal would be 40x7
Alt DB Curls- Current- 25s x 10- Goal- 30s x 12
CGBP- 3x8-12.. Current- (not sure)... Goal- 125x10
Seated Calves- 4-6 sets- keep adding weight
Click to expand...

For calves I wouldnt bother worrying about addin weight, I would always switch it up. Do them 5x a week. Do 4 - 100 reps always switch things up.

For SLDL, try natural GHR's. They work wonders for my hammies, Just put your feet under something and go down to the floor and push yourself up. People will look at you but fuck them this will make your posterior chain strong as fuck.

Dips why not switch to skullcrushers? Or you could do bench dips with 45lb plates on your legs.

If you switch the db military to bb military that would engage your core a lot more which is good. Also try push presses, my shoulders are actually getting sore now and they never get sore. After I stall on push press, im gonna do lighter weight push press with the focus on the negative part of it.

These are just some ideas. Most your goals look good, you will be the only one to really determine what you are capable of due to so many factors. Do you take any supps?
 
the.gladiator1987 said:
For calves I wouldnt bother worrying about addin weight, I would always switch it up. Do them 5x a week. Do 4 - 100 reps always switch things up.

For SLDL, try natural GHR's. They work wonders for my hammies, Just put your feet under something and go down to the floor and push yourself up. People will look at you but fuck them this will make your posterior chain strong as fuck.

Dips why not switch to skullcrushers? Or you could do bench dips with 45lb plates on your legs.

If you switch the db military to bb military that would engage your core a lot more which is good. Also try push presses, my shoulders are actually getting sore now and they never get sore. After I stall on push press, im gonna do lighter weight push press with the focus on the negative part of it.

These are just some ideas. Most your goals look good, you will be the only one to really determine what you are capable of due to so many factors. Do you take any supps?
Click to expand...

GHRs i might give a try.... If i keep doing SLDLs and am not able to get my form down the way i'd like to i might switch- also don't love them.

Skull crushers to be honest i never even knew how to do. I can find a video of them and give them a shot though.. was going to do either these, decline CGBP or decline DB bench, or overhead DB extensions.

I do clean and push press already, or else i would probably have push presses- allows a lot more weight than strict military.. But would doing clean and jerks on tuesday, then standing military on thursday along with deads and bench be a bit much by the time i get around to them? I put curls in between to rest lol. I figured seated DB Press would help some muscle imbalances with my shoulders (left is stronger at everything) but i hate em.

I do not take any supps at the moment besides multi vitamins- also stopped taking protein shakes cuz our blender broke. We just got a new one though so i am going to go buy some whey probably on tuesday after i hit the gym.. Been trying to keep my diet good though

Thanks!
 
JDid23 said:
GHRs i might give a try.... If i keep doing SLDLs and am not able to get my form down the way i'd like to i might switch- also don't love them.

Seriously give them a try my man. SLDL's are kinda gay, GHR's allows me to really feel my hamstrings work, not just feel like a stretch if you know what I mean. It will feel badass when you can go to the ground and come back up without pushing off the ground.

Skull crushers to be honest i never even knew how to do. I can find a video of them and give them a shot though.. was going to do either these, decline CGBP or decline DB bench, or overhead DB extensions.

They are really easy. Basically I use an ez bar or db's doesnt really matter. You have your arms straight but behind you a little bit . Go down in an arc position, like your elbows are hinges. Bar should touch the top of your head then back up. Dont move your elbows at all. If you have to its too much weight. Whe I do tris the combination thats gets them the best is CGBP, dips, skullcrushers. And fuck anything decline. Why do you want to focus on the lower part of your chest? It will grow anyway. i have never done 1 decline exercise in my life. The cut on your lower chest comes from low bf% and genetics.

I do clean and push press already, or else i would probably have push presses- allows a lot more weight than strict military.. But would doing clean and jerks on tuesday, then standing military on thursday along with deads and bench be a bit much by the time i get around to them? I put curls in between to rest lol. I figured seated DB Press would help some muscle imbalances with my shoulders (left is stronger at everything) but i hate em.

Ok stick with clean and press until you stall if you really want to keep them in your routine. Seems like the added jerk would make your quality of reps suffer faster. So maybe you could split them up? What are your goals? I wouls do standing bb military, it will be easier to add weight since your dealing with a larger number so 5lbs is a small % compared to a db. Your routine has you doing pressing movements x a week?

I do not take any supps at the moment besides multi vitamins- also stopped taking protein shakes cuz our blender broke. We just got a new one though so i am going to go buy some whey probably on tuesday after i hit the gym.. Been trying to keep my diet good though

OK cool just keep eating like a horse. Why not add some creatine? Cheap as hell at primordialperformance.

Thanks!
Click to expand...

read above broham
 
ExtraMile said:
I agree you should do Ghetto GHR's!

Instead of dips you could add another set onto your incline presses and swap them to rolling extenions with an EZ bar

this is a skullcrusher : Barbell Lying Triceps Extension "Skull Crusher"
Click to expand...


ghetto GHR's FTW

That is a good website, check it out more if you can. The only difference on the skullcrushers is I have my arms back a little more. You can see that his elbows kinda go down in the beginning, that is what i was trying to say not to do. But when your arms are directly straight perpendicular its hard not to bend the elbows.
 
the.gladiator1987 said:
ghetto GHR's FTW

That is a good website, check it out more if you can. The only difference on the skullcrushers is I have my arms back a little more. You can see that his elbows kinda go down in the beginning, that is what i was trying to say not to do. But when your arms are directly straight perpendicular its hard not to bend the elbows.
Click to expand...

I used to do mine on a decline bench, not a massive decline but the 2nd notch, and I have my upper arms a little more leant towards my face, so I can lower the bar behind my head and get a full ROM. But last time I tryed them on a flat bench with a cable and rope attachment like future does and I loved them so much more!
 
glad- i do want to stay natural throughout my entire training. I am not looking to ever compete or get HUGE... i just lift because i love lifting and of course it helps me look better :)

i know creatine isn't anything close to a steroid, but what are it's benefits?

also, how would i do ghr's at the gym?
 
JDid23 said:
glad- i do want to stay natural throughout my entire training. I am not looking to ever compete or get HUGE... i just lift because i love lifting and of course it helps me look better :)

i know creatine isn't anything close to a steroid, but what are it's benefits?

also, how would i do ghr's at the gym?
Click to expand...

Oh ok, just wanted to see what your goals were. creatine for me just gets me stronger, i just always forget to take it everyday. Im gonna take it in my PCT to help keep gains. It does something with ATP and allows for more reps, and that equals more strenth. Its found in red meat so its really not nad for you

I just hook my feet under something, get towels for my knees and the begin. Im trying to do 1 full complete GHR going down slow and not pushing myself up. You will have strong hamstrings if you can do that, especially for reps. Its a good exercise because you are in a stretch position and a flex position when you go back up, kind of like a double whammy.
 
This is a ghetto GHR which is what glad is talking about

although starting out you will probably have to use bodyweight and push up from the floor to give yourself a kick start on each rep

 
gladiator- sorry, but i find it hard to take your advice now that i see you with a mohawk... jk.. I will look into creatine, but first i just want to implement taking shakes again. I also don't know what i could hook my feet under at my gym besides the leg curl machine which is always taken.

EM- kind of the same thing i said to glad- nowhere in my gym i can do it. If i am with a friend, maybe i can get him to hold my feet?
 
JDid23 said:
gladiator- sorry, but i find it hard to take your advice now that i see you with a mohawk... jk.. I will look into creatine, but first i just want to implement taking shakes again. I also don't know what i could hook my feet under at my gym besides the leg curl machine which is always taken.

EM- kind of the same thing i said to glad- nowhere in my gym i can do it. If i am with a friend, maybe i can get him to hold my feet?
Click to expand...

hahahahahahahahahaha

yea get the shakes in (wake up, pre w/o, post w/o) if its whey and casein before bed. I dont take casein protein just eat eggs, cottage cheese and milk before bed. And almonds

If you have a friend then have him hold your ankles. I know theres gotta be something you can hook it under? If not then ur fucked! lol jk but try to find something
 
JDid23 said:
I will look into creatine, but first i just want to implement taking shakes again.
Click to expand...

no, you dont need creatine or even whey IMO at the moment, you need to sort your diet, I bet without whey you would barely scrape 100g of protein per day. Iv told u a million times bro a good food intake will do way more than lots of whey. Whey digests so fast your body often cant use it all quick enough just sitting around at home, whereas food meals take a long time to digest and will give you a constant trickle of amino acids as it is digested more and more. That is my understanding anyway.

FYI I have just started whey again which i havnt taken in about 10months, and when my back is 100% I am starting creatine for the first time ever.
 
the.gladiator1987 said:
milk, eggs, chicken, cottage cheese, tuna
Click to expand...

+1 milk eggs and chicken are my main protein sources. But I eat steak after every workout and I think its great especially for variety, and probably 3-4 times a week I have cottage cheese before bed. Jdid dude learn to cook for yourself bro and your size gains will be even better than they are now! You could do it in steps start out with 1 extra meal a day that you cook and add more and more in gradually.

You know milk, nuts, PB&J sandwiches and/or cottage cheese you could take to school/college and eat between lessons and that wouldnt require any cooking at all or anything...

I bet we could put together a pretty easy to follow bulking diet if you allowed yourself to go kinda dirty calories style for a while...
 
ExtraMile said:
+1 milk eggs and chicken are my main protein sources. But I eat steak after every workout and I think its great especially for variety, and probably 3-4 times a week I have cottage cheese before bed. Jdid dude learn to cook for yourself bro and your size gains will be even better than they are now! You could do it in steps start out with 1 extra meal a day that you cook and add more and more in gradually.

You know milk, nuts, PB&J sandwiches and/or cottage cheese you could take to school/college and eat between lessons and that wouldnt require any cooking at all or anything...

I bet we could put together a pretty easy to follow bulking diet if you allowed yourself to go kinda dirty calories style for a while...
Click to expand...

i don't think i have the time right now at the moment to make myself a diet- over the next few weeks though i definitely can... I am learning to cook at the moment :) moms a chef and has been teaching me some shit
 
Tomorrow, here's what i want;
Clean/Push Press- 100x3, 105x3, 110x3, 115x3
Front Squat- 105x3, 110x5, 115x5, 120x3
Chinups- 20 reps
Skull Crushers OR Decline CGBP- will see.
SLDL- i think i can get my form down on these motherfuckers- will keep for now... quick question- should my back be arched during these or not?



 
^^^ Good luck..

I've missed out on a few topics but I would like to interject:

1.) GHRs are awesome. But they have to serve a purpose. So, your progression will take time which you need to adjust to the exercise. Be prepared for that. I personally detest Ghetto GHRs. I like the actual real deal but not all gyms have that machine. So, what I like to do instead is Unilateral RDLs. I think adding in unilateral leg work into your routine is an absolute must. There are like a whole bunch of very effective lunge-variations you can also do which have great carry over onto your Deadlift and Squat. Bulgarian Squats, Reverse Lunges off a box, Reverse Lunges using a barbell in a front squat grip (oooh this one is my favorite), walking Lunges, etc are all great. Unilateral RDLs are the bomb too. I'd say do 4 sets total - 2 for GHRs because it will take some time for you to grasp them completely since you'll probably start them using your hands for assisting you and then with time you'll be able to do them with zero assistance and you can do 2 sets on any of the lunges I listed above.

2.) You don't have to take creatine. If you aren't taking your whey at the moment then this is where you need to start. I am very averse to most supplements for myself because I worry too much but thats just me being a pussy. I just don't think someone younger than 18 should be subjected to most supplements and you're not even consuming adequate whey. I think you should begin by getting the required amount of protein which you need down and then work upwards from that point. Naturally after this first step creatine would ocme second :)

3.) I agree with all the nutritional advice about eating meats, etc EM gave above. Solid stuff.

Good luck, dude!!!
 
JDid23 said:
Tomorrow, here's what i want;
Clean/Push Press- 100x3, 105x3, 110x3, 115x3
Front Squat- 105x3, 110x5, 115x5, 120x3
Chinups- 20 reps
Skull Crushers OR Decline CGBP- will see.
SLDL- i think i can get my form down on these motherfuckers- will keep for now... quick question- should my back be arched during these or not?
Click to expand...

Yes it should be arched or straight. Not bent. You have to stick your ass out. I dont have that great of flexibility so the exercise kinda sucks for me. but maybe it will be good for you you wont know unless you try

Why decline CGBP and not regular? do you feel it more in your tris that way? I would at least try the skullcrushers.
 
Andalite said:
^^^ Good luck..

I've missed out on a few topics but I would like to interject:

1.) GHRs are awesome. But they have to serve a purpose. So, your progression will take time which you need to adjust to the exercise. Be prepared for that. I personally detest Ghetto GHRs. I like the actual real deal but not all gyms have that machine. So, what I like to do instead is Unilateral RDLs. I think adding in unilateral leg work into your routine is an absolute must. There are like a whole bunch of very effective lunge-variations you can also do which have great carry over onto your Deadlift and Squat. Bulgarian Squats, Reverse Lunges off a box, Reverse Lunges using a barbell in a front squat grip (oooh this one is my favorite), walking Lunges, etc are all great. Unilateral RDLs are the bomb too. I'd say do 4 sets total - 2 for GHRs because it will take some time for you to grasp them completely since you'll probably start them using your hands for assisting you and then with time you'll be able to do them with zero assistance and you can do 2 sets on any of the lunges I listed above.

2.) You don't have to take creatine. If you aren't taking your whey at the moment then this is where you need to start. I am very averse to most supplements for myself because I worry too much but thats just me being a pussy. I just don't think someone younger than 18 should be subjected to most supplements and you're not even consuming adequate whey. I think you should begin by getting the required amount of protein which you need down and then work upwards from that point. Naturally after this first step creatine would ocme second :)

3.) I agree with all the nutritional advice about eating meats, etc EM gave above. Solid stuff.

Good luck, dude!!!
Click to expand...

I agree i didnt realize your diet wasnt that good lol gotta get that sorted out first. It just takes dedication, there are no excuses bro i used to be the same way. Now that I eat i have grown.

I like ghetto GHR's but I really like the idea of doing unilateral stuff as well. Just pick 1 of those exercises and get better at them, then switch them around. Its not necissarily a strength/mass builder but the balance and coordination to do it is unbelievable. Maybe your not into that but imo everybody no matter what your goals are should try to improve balance because when your older you wanna be able to walk and shit lol
 
my diet isn't that bad... i'ts just not that good

i think what would be easiest for me and my current schedule is getting a food i will eat for each meal, and starting to bring snacks to school.
 
good workout today.

Clean and Push Press
45x3
65x3
85x3
100x3
105x2
110x3- PR
115x3- PR (not that hard)

Front Squat
65x5
85x5
105x5
110x4
115x5- PR
120x4- PR
125x3- PR

Chinups- (neutral grip)
20 reps- PR
7- tied PR
4
4
3
2

Skull Crushers (guy i have befriended at gym helped me)- first time
EZ Bar + 10 x 8
EZ Bar + 20 x 8
EZ Bar + 30 x 5 (after i did this behind the head 5 times)

SLDL- confident i got form right. felt it in hammies a lot
45x8
65x8
95x5
115x5

Abs... superset highest decline situps + 10 pounds holding on chest.... leg raises
11.....11- PR
10....10- PR- 2nd set

Comments: Not bad at all!! Clean and jerks are challenging, but not too hard yet to be honest. I am surprised how much i can do with these. Front Squats were great- not nearly as hard as i originally anticipated... will go for 130 next workout and more reps on the 120 and 125, then go for 45s on each side (135) in 2 workouts- can't wait. Chinups are getting there.. Skull Crushers were decent. I felt them a good amount, but i don't love them. My shoulder seems to be feeling better, so i'll give dips a shot next tuesday and if it hurts even a little, i'll do skull crushers. SLDL i got down i think. My flexibility is pretty good as EM said it might be, so i think i'll stand on something next time... Grip is probably the hardest on these- felt mad burn in hamstrings which was nice. Abs were good too!

Side comment- the guy who taught me the skull crushers knows his shit pretty good- was SLDLing 315, but form was a bit off so i actually helped him haha. also saw another guy who i squat with at the supermarket when i was getting eggs (for mom though haha) and whey.... Although the YMCA isn't the best place for a competitive power lifter, i realize it's a nice place to workout and even though the trainers don't know shit, they're all really nice and welcoming.
 
JDid23 said:
SLDL- i think i can get my form down on these motherfuckers- will keep for now... quick question- should my back be arched during these or not?
Click to expand...

OK, take the same stance as you use for standard deadlifts, lift the bar up using a conventional deficit deadlift (because you should be using smaller plates like 35's). Now as you start the negative part, you want to lean forward, breaking at the hips not the knees, whilst doing this you want to concentrate on arching your lower back in order to stick your ass as far back as possible. Keep your knees not locked out, not even straight but very slightly bent. So as you start sticking your ass out with your lower back a little arched you will feel a stretch in your ham strings, when you have got to the point of a decent stretch, flex your hams and glutes and power yourself back up to standing position. If you try these just standing there right now without weight you should get he idea as you will feel a hamstring stretch quite quickly.
 
ExtraMile said:
OK, take the same stance as you use for standard deadlifts, lift the bar up using a conventional deficit deadlift (because you should be using smaller plates like 35's). Now as you start the negative part, you want to lean forward, breaking at the hips not the knees, whilst doing this you want to concentrate on arching your lower back in order to stick your ass as far back as possible. Keep your knees not locked out, not even straight but very slightly bent. So as you start sticking your ass out with your lower back a little arched you will feel a stretch in your ham strings, when you have got to the point of a decent stretch, flex your hams and glutes and power yourself back up to standing position. If you try these just standing there right now without weight you should get he idea as you will feel a hamstring stretch quite quickly.
Click to expand...

perfect description, Thx for saving me the time to explain to him bro, good workout jdid23guys
 
what about working up to something like this, its not the best and its just off the top of my head but it would be quite alot of cals and a great start, you wouldnt be able to do this straight away unless you had some real determination because at first it would be force feeding, but the frequent meals will ramp up your metabolism keeping you slim and actually helping you to eat more. Diet is a hassle and annoying man but it just depends how much you want this...

breakfast -
4 whole eggs
2 slices toast (wholemeal)
1 glass of milk

snack -
1 apple
1 glass of milk

lunch (at school)
4 slices of wholemeal bread made into two PB&J sandwiches
200-250g of cottage cheese (add salsa into this if you like or something else to flavour)

snack -
1 banana
glass of milk

After school/pre workout -
50-75g of brown rice
175-225g of skinless boneless chicken breast

Post workout -
whey shake
some sugary food here

post workout meal -
sandwich made with meat - chicken, beef, tuna etc

pre bed -
1 glass of milk
nuts

another option for your school meal would be to take a small plastic box and fill it with rice or cous cous and chicken or another meal, chop up some cheese and put it in there too and mix it all up, you could eat this at your lunch break or make a bigger one and eat it throughout the day. For milk at school just pour it into a bottle. I know you dont like normal milk so fuck it make it into chocolate milk or use milkshake powder (you dont need a blender to do this) and have it strawberry or banana flavour, just keep an eye on your waistline but being an ectomorph you should be fine...
 
thx EM-- that's crazy as hell because everything you said is what i focused on on SLDL. That diet looks good for the most part, but i don't know whether or not i will have time to follow that strictly cuz i've been hella busy lately. At lunch i can get basically any type of sandwich (roast beef, turkey, etc.)... for breakfast i try to have granola or cheerios with milk, a fruit juice with my vitamins, and a fruit (although i've been rushed recently). I don't have time to make eggs in the morning..

glad- hahaha thx
 
JDid23 said:
thx EM-- that's crazy as hell because everything you said is what i focused on on SLDL. That diet looks good for the most part, but i don't know whether or not i will have time to follow that strictly cuz i've been hella busy lately. At lunch i can get basically any type of sandwich (roast beef, turkey, etc.)... for breakfast i try to have granola or cheerios with milk, a fruit juice with my vitamins, and a fruit (although i've been rushed recently). I don't have time to make eggs in the morning..

glad- hahaha thx
Click to expand...


no prob. You could hardboil eggs at night and store them in the fridge and have them in the morning. Even take some with you
 
JDid23 said:
thx EM-- that's crazy as hell because everything you said is what i focused on on SLDL. That diet looks good for the most part, but i don't know whether or not i will have time to follow that strictly cuz i've been hella busy lately. At lunch i can get basically any type of sandwich (roast beef, turkey, etc.)... for breakfast i try to have granola or cheerios with milk, a fruit juice with my vitamins, and a fruit (although i've been rushed recently). I don't have time to make eggs in the morning..

glad- hahaha thx
Click to expand...

have time to follow it? dude the only food on there that takes time to cook is chicken and rice. a sandwich well that takes a matter of minutes to put together if the meat is already cooked. eggs they take less than 10mins. PB&J sandwich again take a few mins.

granola (wtf is that?)
cheerios
fruit juice + fruit

no offence but that sucks for a breakfast unless granola is some high protein food.

like I said it just depends how much u want this, even some small diet changes would help which is why I said working up to something like that. If you have an excuse for why every food cant be eaten then theres nothing I or anyone else on here can really do....
 
Granola is a cereal.

JD, I think the majority of your diet is carbs. It takes time to change that. I think the first step should be whey. Record your food intake on FitDay - Free Weight Loss and Diet Journal It's free and really easy to use. Record everything you eat and with time you can make small changes. It is hard to simply jump into a bb'er style of eating so gradually adopt these rules which EM is talking about. It's not a matter of life and death and I am always someone who thinks in the long term for everything. So give this a shot.
 
alright thx guys.... I'll try to incorporate more protein foods into my diet each day. Although I do want to get my diet on track, I feel like keeping track of every single meal will turn me off of training because it's just something i hate to do.

I also heard from my health teacher that if you take in too much protein and not enough carbs that since your muscles can only take so much protein, it gets processed by other parts of your body and can harm you. Is this true? It doesn't have me worrying, just wondering.
 
JDid23 said:
alright thx guys.... I'll try to incorporate more protein foods into my diet each day. Although I do want to get my diet on track, I feel like keeping track of every single meal will turn me off of training because it's just something i hate to do.

I also heard from my health teacher that if you take in too much protein and not enough carbs that since your muscles can only take so much protein, it gets processed by other parts of your body and can harm you. Is this true? It doesn't have me worrying, just wondering.
Click to expand...

Yeah you can get too much protein. Some people say over 1 gram per pound bodyweight is too much, but I don't think so.
 
JDid23 said:
alright thx guys.... I'll try to incorporate more protein foods into my diet each day. Although I do want to get my diet on track, I feel like keeping track of every single meal will turn me off of training because it's just something i hate to do.

I also heard from my health teacher that if you take in too much protein and not enough carbs that since your muscles can only take so much protein, it gets processed by other parts of your body and can harm you. Is this true? It doesn't have me worrying, just wondering.
Click to expand...

all the more reason to eat more carbs. Carbs also draw water into your muscle making you look fuller, and give you energy to lift heavy ass weights

at first the excessive eating may seem a chore, and every so often when u dont feel like it then you might find it annoying, I do too but after a while it will be sub-concious and it will just be a habit. And your gains will keep u motivated. My diet has been a little worse lately Iv missed meals quite alot so it is hard but how many people do u know that drasticly transformed their body without specialising in their diet?
 
JDid23 said:
alright thx guys.... I'll try to incorporate more protein foods into my diet each day. Although I do want to get my diet on track, I feel like keeping track of every single meal will turn me off of training because it's just something i hate to do.

I also heard from my health teacher that if you take in too much protein and not enough carbs that since your muscles can only take so much protein, it gets processed by other parts of your body and can harm you. Is this true? It doesn't have me worrying, just wondering.
Click to expand...

lol ask your teacher if it's bad for you to squat below parallel. Your health teacher is half right though, your body can only use so much protein at a time (amount is different for everybody and at certain parts of the day). But what happens is that the excess gets turned into glucose. Carbs get turned into glucose. Excess glucose stores as fat. You just find that the extra protein is an expensive carb.

EM - did you really just ask what granola is???? My god that's like one of my favorite foods lol. BTW it does have a decent amount of protein.
 
deadlift was sick, everything else was eh and bench was fucked.

Deadlift
135x5
155x3
185x3
245x6 (left under, right over)- PR
250x3 (left under, right over- not that hard)- PR
225x tried right under/left over and double over..... didn't get
185x4 (3 left under, right over, 1 double over)

Bench
45x8
65x5
95x5
115x3
145x0 (the guy guided me during 4 reps)- idk why the fuck it felt so heavy.... switched to DBs here
40s x 5
50s x 5
55s x 3

Alt DB Curls (grip was shit from deads)
25s x 6
20s x 6

Military Press
45x5
65x3
85x3
75x5

Seated Calves
45x12
55x10
55x10
70x12- PR

CGBP (no spotter)
45x8
65x8
100x8
105x5

Comments: Deadlifts felt sick... 245 didn't feel hard, so i tried 250 and it wasn't that hard either... after the 250 i tried to do a static hold with 225, but it got too hard after like 6 seconds haha. idk wtf is up with bench; either i need to deload, switch to DBs every other workout like i planned, or move it to the first exercise of another day- 140x5 felt easy 2 weeks ago, and on 145 i couldn't get shit last 2 times. Curls weren't good so i am going to switch to BB Curls. I did military press because the seated DB was being used by other people and a lot of them. Calves were ok, and i would have gone for more on 105 CGBP if i had a spotter.

any suggestions about my bench is more than welcome!
 
for deads please stop with all that grip switching lol whats the point just do your heaviest with your strongest grip then a back off with double overhand or hook grip

for bench try deloading then starting back with 85% of your 1rm for 5 reps. Or swap to flat db presses and incline BB presses, not changing every week just swap to that for a while...

if your alt db curls still arnt progressing swap to one of these:
straight bar curls
EZ curls
close grip EZ curls
preacher curl
incline curl
reverse curl
hammer curl
rope curl
 
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