Journey To A Beast!

[ExtraMile]

OK, just wonderin, do you do the assistance exercises? Squats, military and deads usually have situps with them?

And ok, maybe you should give the routine im just finishin a try after 5x5? adjust it a bit for you cuz id ont hink your into heavy liftin like me, but still, its good, so far i did it, then did 6 weeks of 5x5, then did it again and iv seem imense strength gains, maybe if you did higher reps it would work well for mass for you? If you look at my avatar you can see how much mass I have, and I was doing it for strength!

How long is a round of 5x5? is it 12 weeks?

 

[SCREW]

yes i do all the assistance exercises except for abs because i have my own little ab workout i do 2-3 times a week

and yes i think i might have to give it a try...and yes i would rather do heavy lifting than higher reps...i would love to get my maxes up.

so what was the workout that you were on?

 

[ExtraMile]

OK well I dont think you shuold do it now, stay on the 5x5 for a while becuase lately you have been changing alot, sticking to the 5x5 for a while will be good, you'll get stronger and back into the swing of it.
Well first I did it like this:

Workout A
Squats 5x8 (2 are warmups)
Deadlifts 3x6
Dips 4x8
Chins 4x8

Workout B
Flat BB Bench 5x8
Pullover 3x8
BB Row 5x8
Bradford Press 5x8

Then after that I changed it around and did:

Workout A
Squats - warmup sets then build up to 3x6 with max weight
Flat BB Bench 3x8
Flat DB Bench 2x20
Leg Curls 3x8
Chins 4x6-8
-ABS-

Workout B
DB Military Press 5x8
Deadlifts, warm ups then build up to 2-3 sets 5-6 reps maximum weight
Dips 5x8-10
Pendlay Row 5x8
-Calves-
-Abs-

Whats your ab routine anyway?

 

[SCREW]

o okay and theres not really a set time for a round of 5x5 it just depends on when you have to reset o your lifts...

my ab routine is simple

leg raises: 3 sets of max reps

weighted decline sit-ups: 3 sets of max reps

 

[ExtraMile]

Oh ok, my ab routine is like this:
Hanging Leg Raise 3xfailure - usually like 15
-superset-
Hanging Knee Raisexfailure - usually like 12-20
Decline Cable Situp 3x12
Oblique Crunch On GHR Board 3x15

What reps do you do on decline situps?

 

[SCREW]

Oh ok, my ab routine is like this:
Hanging Leg Raise 3xfailure - usually like 15
-superset-
Hanging Knee Raisexfailure - usually like 12-20
Decline Cable Situp 3x12
Oblique Crunch On GHR Board 3x15

What reps do you do on decline situps?

yeah saibot said i should keep mine to 2 sets so i have been...

for weighted decline sit-ups i usually put a 101b weight behaind my head and usually get about 15 reps

when i do leg raises i can get about 20

 

[ExtraMile]

Oh, I use a cable and rope and put on around 10kg so .. 22lbs. I usually get 12 reps with that. I also concentrate on rounding my back to crunch my ribs and hips towards eachother, I really make sure I can feel the abs working.
Let me know next time your doing some 5RM then and Ill do mine.

 

[SCREW]

its the 1st day of christmas break and i gunna eat a shit load these next 2 weeks!

10:00 AM:
bowl of oatmeal w/ 1/2 a cup of whey
2 pieces of cinnammon bread stuff

12:00
3 hard boiled eggs
bananna

2:15
peanuts
glass of choc. milk

4:00
1 piece of texas toast
2 cookies

6:15
2 hotdogs

7:30
2 yogurts

8:30
Pina colada... without the alchoal of course

10:00
whey protein shake


so tell me guys... how much more do i need to be eating?

have a good christmas guys!

 

[SaiBoT]

its the 1st day of christmas break and i gunna eat a shit load these next 2 weeks!

10:00 AM:
bowl of oatmeal w/ 1/2 a cup of whey
2 pieces of cinnammon bread stuff

12:00
3 hard boiled eggs
bananna

2:15
peanuts
glass of choc. milk

4:00
1 piece of texas toast
2 cookies

6:15
2 hotdogs

7:30
2 yogurts

8:30
Pina colada... without the alchoal of course

10:00
whey protein shake


so tell me guys... how much more do i need to be eating?

have a good christmas guys!

You already know how much... more do you need!
Check the chart I gave and the macros ratio you were given at the beginning of your journal, nobody is doing that math for you again, eyes on the target SKREW.

I will answer your PM later.

 

[ExtraMile]

Im am so jelous your managing to improve your diet