Appreciation for Stevesmi

[82jdub]

Not a bad starting point from what I can see in the pics. Make sure you continue to log everything for us so we can follow you on your journey.


Sent from my iPhone using EliteFitness

 

[brainacid]

Got a shot of the back.

 

[brainacid]

Maybe its not very clear but for the sake of time management here is a view of what Im doing in the gym. Im going to add some Calf Raises done on Leg Press and Hammer Curls using the Muscle protocol in my program.

My Porgram
Mon Wed Fri

Practice 60% Dead OHP Squat
2x5 205 105 190
" " OHP Squat Dead
105 190 205

Power TM 315 335 175
X=6, +10lb Squat Dead OHP
3 70% 225 235 125
2 85% 270 285 150
1 95% 300 320 170

Muscle 155
In.Bench
5 50% 80 80 80
5 75% 120 120
5 100% 155

155
Row CS Row Row
5 50% 80 80 80
5 75% 120 120
5 100% 155

My Log
Mon 9/19
Dead from rack leg 135x3 185x3 - 205x2x5
OHP 75x3 95x3 - 105x2x5

xxxx
Squat 135x3 185x3 - 225x3 270x2 300x1
BentArm PullOver 20x20 x
Floor StraightArmPullOver 20x20 xxx

Superset xxx xx
InlcineBench 80x5 120x5 155x5
Row 80x5 120x5 155x5

Wed 9/21
OHP 75x3 95x3 - 105x2x5
Squat 105x3 135x3 - 190x2x5

xxxx
Dead @ pin2
135x2 185x2 - 235x3 285x2 320x1

SuperSet xxx xx
Incline Bench 80x5x5
ChestSupported Row 80x5x5

Fri 9/23
Squat 95x3x2 145x3x2 - 190x2x5
Dead from floor 95x2x2 - 205x2x5

xxxx
OHP 65x3x3 95x2x3 - 125x2 150x2 170x1

SuperSet xxx xx
Incline Bench 80x5 120x5
Straight Static 80x5
EZ Row wide grip 120x5

Tue 9/27
Dead @ half knee 135x2x3 185x2x3 - 205x3x5
OHP 65x3 75x3 95x3 - 105x3x5

xxxx
Squat 135x3 185x3 - 225x3 275x2 315x1
Floor Pullovers 20x20 static bar xxxx

SuperSet xxx xxx
Incline Bench 80x5 120x5 155x5
EZ Row 80x5 125x5* 155x5**
*(less plates to manage)
** last set of last series was 160
oops but wasnt a failure grind

Thu 9/29
OHP 65x3 85x3 95x3x1 - 105x3x5
Squat 105x3 135x2x3 - 205x2x5

SuperSet
xxx xx
Dead @ pin12
135x3 185x3 - 235x3 285x2 320x1
Incline Bench 80x6x5 xxx xxx (done w/Deads cuz dude needed rack)

Straight sets
ChestSupported Row 80x6x5 xxx xxx

Sat 10/1
Dead from floor 135x3x3 - 225x3x5
Squat 135x2x5 - 205x2x5

xxx xx
OHP 65x2x3 95x2x3 - 125x3 150x2 170x1

SuperSet xxx xxx
Incline Bench 80x6x5 120x6x5
Row 80x6x5 120x6x5

 

[brainacid]

x = Series
Example Dead 235x3 285x2 320x1 means I do 3 reps at 235 then add weight do 2 reps w/ 285 add wt do 1 rep w/ 320. Resting 3 minutes or so after the single.

 

[brainacid]

Like...
235x3 285x2 320x1 Rest
235x3 285x2 320x1 Rest etc.

All inspired by Pavel Tsatsouline in his Beyond Bodybuilding.
The muscle protocol is a modified DeLorme also by Pavel.

 

[brainacid]

https://www.dragondoor.com/the_delorme_method/

 

[doejohn]

Imo you make things more complicated than needed when trying to follow and modify several programs and protocols.
And I find it a bit strange and contradicting that you fast and restrict feeding when you are supposed to grow/rest. I guess if you were cutting it'd make sense, but your program and being on a cycle would suggest otherwise..?

But if it makes sense to you and works for you, by all means go for it.

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[brainacid]

Im a complicated dude. Nothing but good results and enjoyment from my program thus far. Consistency and intensity is key to everything. Its a very simple approach honestly but the proof will be in the pudding. Plus Ive been doing IF for 10 yrs and nothing but success for me using different protocols. Ive been recomping natty the past 5 months with great pleasure. Last cycle was 10 yrs ago so Im ready for this next one. Just like my last cycle Im probably going to get massive overnight lol

 

[doejohn]

If it works, it works. Dance with the one that brought ya. Whatever floats your boat and all that. [emoji1]
You got a solid build, so I have no doubt you'll pack on good mass either way.

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[brainacid]

Appreaciate you brotha! I shall keep dancing