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Journey To A Beast!

SCREW

SCREW

New member
hey guys first off ima tell ya im pretty skinny im 6 foot and and weight in the 130s :(

My biggest goal is of course to gain weight!
I also want to jump higher, and increase my speed!

I have been working out for a year just doing random stuff in the weight room. But for the last 3-4 months ive been doing rippetoe.

This is going to be my workout but if anything is wrong with it, "which im sure there will be" please critique!

MONDAY:
3 exercises for chest
3 exercises for triceps
and at the end plyometrics to increase jump.

TUESDAY:
3 exercises for back
3 exercises for legs
and the end speed and agility drills

WEDNESDAY:
OFF

THURSDAY
3 exercises for Shoulders
3 exercises for Biceps
1 exercise for forearm
and the end endurance training

FRIDAY:
OFF

SATURDAY:
Leg Day
3 exercises for calves, hamstring and thighs

SUNDAY:
OFF

And most of the time after every workout i will do a little abs.

and for the speed, jumping, and endurance drills i could use some exercises!


Like i said of you see anything wrong with it please tell me.

SEE YA ON THURSDAY!!
 
6' 130lb,

Would you mind posting your diet?
Have you ever done a bone density test?
How wide are your shoulders? neck? Waste?
 
ya every once in a while i will post my diet, and im positive thats why im so skinny because i eat really slow and ive heard that fills you up faster?

no i have never done a density test.

these are probably not the most accurate.
Neck 13"
Shoulder to Shoulder 17"
Waist 36"
 
SCREW said:
ya every once in a while i will post my diet, and im positive thats why im so skinny because i eat really slow and ive heard that fills you up faster?

no i have never done a density test.

these are probably not the most accurate.
Neck 13"
Shoulder to Shoulder 17"
Waist 36"
Click to expand...


I call shenanigans.
 
SCREW said:
ya every once in a while i will post my diet, and im positive thats why im so skinny because i eat really slow and ive heard that fills you up faster?

no i have never done a density test.

these are probably not the most accurate.
Neck 13"
Shoulder to Shoulder 17"
Waist 36"
Click to expand...

you have any "before" pics?
 
SCREW said:
ya sorry bout that just measured again and its 30-32 lol
Click to expand...


for a second i thought you were a pear and not human!
 
SCREW said:
ya every once in a while i will post my diet, and im positive thats why im so skinny because i eat really slow and ive heard that fills you up faster?

no i have never done a density test.

these are probably not the most accurate.
Neck 13"
Shoulder to Shoulder 17"
Waist 36"
Click to expand...


Sketch means tell him what you eat in a typical day.

If you're that tall and that thin, it's probably something as easy as eating more....
 
ya tonight i will post what i ate for the day and you guys can tell me how much more i need to eat because im sure it s not enough.
 
6' and 130 lbs is really skinny, but all it requires to gain weight is to eat more. Also post your diet, vertical, and max lifts that would help a lot. A higher vertical for the most part just means increasing speed and strength.
 
if you are looking for vertical jumping help pm me bro. i'll hook you up.
 
there is gunna be a change in my routine i am taking out the legs and putting in a vertical jump routine instead so i will still be squating and all that. the routine goes 3 times a week

i will post what i ate for the day tomorrow
 
THURSDAY - DAY 1 - WEEK 1

SHOLDERS
Barbell Military Press: 60 lbs 5/5/5

Barbell Shrugs: 105 lbs 8/8/8

Lateral Raise: 10 lbs 8/8/8
- really easy

BICEPS
Dumbbell Curls: 25 lbs 8/8/8

Hammer Curls: 20 lbs 8/8/8

Chin-Ups: 2 x 8

I didnt do a forearm work i thought i got enough from the hammer curls and chin ups.

JUMP WORKOUT
Jump Squats: 45 lbs 4/4/4

Squats: 135 lbs 5/5/5/5/5
startin off kinda light

I am not sure how to do good mornings so i skipped these.

Step-Ups: 3 x 8

Maximum Effort Jumps: 3 x 3

It wasent a horrible workout but i wasent too happy with my squating 135 lbs was tough it musta been the month off.
 
any exercises you don't know how to do, youtube them. i guarantee you will find a video
 
This is the jump routine/leg routine i will be following:

Monday:
Jump squats- 3 sets of 4 reps *45lb bar*
Deep squats- 5 sets of 3 reps *maximum effort*
Romanian deadlifts- 3 sets of 8 reps
Step-ups- 3 sets of 5 reps *heavy*
Calf sled- 3 sets of 5 *heavy*
Standing calf raises- 3 sets of 8 *explosive*

Thursday:
Jump squats- 3 sets of 4 reps *45lb bar*
Deep squats- 5 sets of 5 reps *explosive*
Good mornings- 3 sets of 8 reps
Step-ups- 3 sets of 8 reps *explosive*
Standing calf raises- 2 sets of 15 *explosive*
Maximum effort jumps- 3 sets of 3 jumps

Saturday: *maximum effort on each drill*
Ankle hops- 3 sets of 25 hops
40 yard sprints- 3 sets
Step-up/jumps- 3 sets of 3 reps
Medicine ball squat/throws- 3 sets of 5 reps
Depth jumps- 3 sets of 3 reps
Maximum effort jumps- 3 sets of 3 jumps

Start program again on following Tuesday to allow 36 hours for full CNS recovery from plyo exercises. so workouts would be tues, fri, sun. then next week... wed, sat, mon, etc

Off-days:
Static/Dynamic stretches- glutes, hamstrings, quads, lower back, hip flexors, calves
 
WHAT I ATE:

BREAKFAST:
1 granola bar
2 pudding snack pack things

LUNCH:
1 hamburger
Med. Fries

4:00
Ramen Noodles
1 granola bar
chocolate milk

DINNER:
Chicken Alfredo Pasta

this was the big stuff i ate i had some other stuff like chips i didnt say them.
 
I was also 15 when I started, 5 9 and 120 lbs. Now I'm 5 9 and 182 lbs. I'll just say that you need more food, quality and quantity. Buy a protein supp like probolic-sr take one scoop of it w one scoop of oatmeal twice a day (1 wake up, 1 before sleep). Leave the sugars for post workout meal, you should have 1g of protein and 2g of carbs per pound of bodyweight, make sure you a source of healthy fats like fish oils, Poliquin has a nice one.

Who gave you the jump/leg routine?
 
saibotica said:
you should have 1g of protein and 2g of carbs per pound of bodyweight, make sure you a source of healthy fats like fish oils, Poliquin has a nice one.
Click to expand...

as skinny as he is, he should really try to get AT LEAST 1.5g protein and the 2g carb is ok, but could even go a little higher

saibotica said:
Who gave you the jump/leg routine?
Click to expand...

the leg routine he posted is one of mine. i've been using it for a while now helping some guys out with their vertical, it works extremely well!
 
mwm5 said:
as skinny as he is, he should really try to get AT LEAST 1.5g protein and the 2g carb is ok, but could even go a little higher

Well for what he posted i think it might upset is digestive system because he is not used to ingest that much food, thats why i suggested a little less, but on the long term your aproach is the ideal one.


the leg routine he posted is one of mine. i've been using it for a while now helping some guys out with their vertical, it works extremely well!
Click to expand...

don't you think he might need a little time for his bones, ligaments, tendons and muscles adjust to that much work? maybe gradually working it untill he can reach the goals you set up for him. I mean he is new to all of this, isn't he?
 
SCREW said:
would whey work for the protein think with oatmeal?
Click to expand...
Yes! But for before bed I would suggest something like casein to keep you fed throughout your sleep time.
 
saibotica said:
don't you think he might need a little time for his bones, ligaments, tendons and muscles adjust to that much work? maybe gradually working it untill he can reach the goals you set up for him. I mean he is new to all of this, isn't he?
Click to expand...

HELL NO!!!! he just won't be able to lift as much weight wise but will be able to up it once he gets it down. he isn't trying out for cheerleading, he needs to man up and work his ass off. his body will adjust/get use to it.
 
hey has anyone tried omegas chest workout i was thinking about tryin it out,,,i was wondering what you guys thought
 
saibotica said:
don't you think he might need a little time for his bones, ligaments, tendons and muscles adjust to that much work? maybe gradually working it untill he can reach the goals you set up for him. I mean he is new to all of this, isn't he?
Click to expand...

well i have been working out for about a year now and before this i was doing rippetoes
 
dont loose track of your goals. if i remember correctly adding weight was #1 followed by jumping. you will be much better served getting a solid foundation with the compound lifts in a way that fosters progression, and eating in a surplus. you need to put on 70 pounds or so before worrying about "specialized routines.

oats and whey make a great shake btw
 
JUMP WORKOUT

ANKLE HOPS
3 sets of 25

40 YARD SPRINTS
3 sets

STEP UP JUMPS
3 sets of 3

MEDICINE BALL THROWS
3 sets of 5

DEPTH JUMPS
3 sets of 3

MAXIMUM EFFORT JUMPS
3 sets of 3
 
Last edited:
mwm5 said:
HELL NO!!!! he just won't be able to lift as much weight wise but will be able to up it once he gets it down. he isn't trying out for cheerleading, he needs to man up and work his ass off. his body will adjust/get use to it.
Click to expand...

There is nothing wrong about cheerleading lol... Yeah I know that, eventually, his body will adjust! After all is mind over matter... Hey the best for the kid!
 
MONDAY - DAY 2 - WEEK 1

CHEST
Flat Barbell Bench Press: 85 lbs 5/5/5
like i said starting off slow, these werent too bad.

Flat Dumbbell Bench: 25 lbs 8/8/8
these werent too bad either

Pushups: 20/15/10
these got tiering

TRICEPS
French Curls: 25 lbs 8/8/8

Tricep Pulldowns: 90 lbs 8/8/8

I thought that was enough tricep work...my arms were throbbing :)

JUMP WORKOUT

Jump Squats: 45 lbs 4/4/4

Squats: 155 lbs 3/3/3/3/3
these were pretty easy i could have added 5 more pounds but ill do that next time :)

Deadlifts: 115 lbs 8/8/8
these got really tiering too

Step-Ups: 30 lbs dumbbells 5/5/5

I could figure what a calf sled was i couldnt find it on youtube

It was a pretty tough workout today :)
 
hey i got a question...if you eat slow do you really lose your appetite faster because it takes more time for the food to settle?
 
SCREW said:
hey i got a question...if you eat slow do you really lose your appetite faster because it takes more time for the food to settle?
Click to expand...

If you eat slow it's easier for the brain to realize that your stomach is full, on the contrary if you eat too fast and too much when your brain "gets it" will be too late that's when indigestion, gases and bloat may settle. Make sure you chew your food, it's easier to digest and you might get the most of nutrients instead of dumping them... lol
 
ok thanks do you think a part of my being skinny is from me eating slow, because for some reason i eat real slow
 
20 min for brain and stomach to be on same "level". at least that is what a lot of studies say.
 
By your description a think you belong to the ectomorphic bodytipe (google that to learn more) But bro eat and rest a lot. You wanna be a basketballl player and you wanna put some size right! Things don't happen that fast, be patient.
 
mwm5 said:
20 min for brain and stomach to be on same "level". at least that is what a lot of studies say.
Click to expand...

I share that same opinion, I read that same stuff and it makes sense.
 
lexus12 said:
Good God man I eat more than that for Breakfast.

Definetly need to eat more
Click to expand...

+1!!!! What you eat in a day is what I eat in a meal. You need calories. You should keep a journal, and record everything you eat in a day including how many calories, grams of protein, carbs, fats in everything you ate for the day. Do this every day.

The key here is you want to set a goal (short term) for yourself. You're probably eating 1500 calories or less a day. How do you expect to grow off that? You're burning more cals. than that!!! Set a goal of 2500 cals/day. Eat as often as you can to achieve that (every couple hours ideally), that way you can break the meals down into smaller protions you can handle.

Once you hit that goal, make a new goal of 3500 cals/day, then 4500 cals/day, 5500, 6500, etc. Focus on trying to get 2 grams of protein per pound of bodyweight. Try to get most of your carbs from complex sources like brown or basmati rice, sweet potatos, oats, etc., but you can still eat your fries. I wouldn't worry so much about eating "clean" as I would about just eating. If you wanna take $10 and rape the McDonald's dollar menu...go for it! When you're eating at home or preparing foods for the day, that's when you can go for the complex carbs.

I think you should also keep your routine as simple as possible for right now. The 3x5 or 5x5 are great for athletes. Check them out in the training stickie at the top of this forum. Oh, and don't change it. Pick one of those programs and do it exactly as outlined. There are excel spreadsheets and everything all set up for you. Keep It Simple!

I wish someone had told me all this when I was your age. I was the same size as you at 15. Now I'm 100 lbs heavier at 35...and no it didn't take 20 years to gain 100 lbs. I just stayed skinny for a long time.
 
hey guys ive been thinking if i should just do a 5x5 routine like ceo said and move up once i get bigger and stronger...

im thinking about madcows 5x5 routine

tell me what you guys think

and thanks for the comment ceo
 
and if i do, do something like that should i do starting strength or madcow 5x5 intermediete... unless he has a beginners but i dont see it
 
SCREW said:
and if i do, do something like that should i do starting strength or madcow 5x5 intermediete... unless he has a beginners but i dont see it
Click to expand...

Screw, you would do either the Rippetoe 3x5, or the Madcow 5x5 Single Factor version.

I just gifted you a FREE 7 day Platinum Membership.

Use the Advanced Search feature to search for username: Sculelos. Sculelos is a skinny ecto like you who started with the 3x5 for a year, and then went to the 5x5. He put on about 40 lbs. in a year doing that. He also eats like a horse (about 7000 cals/day)...gotta do that part too! Anyway, skim through his journals and that might help you decide whether to start with the 3x5 or 5x5.

Lastly, USE that FREE 7 day Platinum membership as much as you can over the next week!!! You can do advanced searches for specific words, usernames, etc. You can look at members' picture galleries, get a larger avatar, and many other things you can't do with a free membership. A platinum membership is worth it in my opinion, and it's pretty cheap. You may decide you want to stay a platinum member.

Good Luck!
 
hey thanks a lot for the 7 day platinum membership!

could you send me a link or something to the Madcow 5x5 Single Factor version because im not sure what one it is.

Thanks Again

and ill check out Sculelos too
 
SCREW said:
hey thanks a lot for the 7 day platinum membership!

could you send me a link or something to the Madcow 5x5 Single Factor version because im not sure what one it is.

Thanks Again

and ill check out Sculelos too
Click to expand...

In this thread:

http://www.elitefitness.com/forum/w...xercises-articles-more-start-here-484815.html

where it says, "Linear/Single Factor 5x5 (Intermediate)"

You click on that and it takes you to this site:

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm
 
So ive decided to change my routine to madcow 5x5 linear version...

i will start on Tomorrow "Monday"

i will find out my 5rm tonite
 
5 REP MAXES

SQUAT: 155 lbs

BENCH: 95 lbs

BARBELL ROW: 85 lbs

i just did the main 3 because i didnt have a lot of time.

I START TOMORROW!!!
 
MONDAY AUGUST 18th WEEK 1 DAY 1

SQUAT:
45 lbs x 5
65 lbs x 5
90 lbs x 5
115 lbs x 5
135 lbs x 5
EASY

BENCH:
45 lbs x 5
55 lbs x 5
60 lbs x 5
70 lbs x 5
75 lbs x 5
EASY

BARBELL ROWS:
45 lbs x 5
50 lbs x 5
55 lbs x 5
60 lbs x 5
70 lbs x 5
EASY

I dont have anything to do weighted hypers on so i wont do these.

WEIGHTED SIT-UPS: 10 lbs 15/15/15/15

CABLE CRUNCHES: 100 lbs 15/15/15

Overall it was a very easy workout hopefully i will be able to say this after 4 weeks. :)

SEE YA ON WEDNESDAY!
 
keep up the good work!!!! no matter what don't let anything discourage you, remember it isn't a sprint, it's a marathon.
 
WEDNESDAY AUGUST 20TH - WEEK 1 DAY 2

SQUAT:
45 lbs x 5
65 lbs x 5
90 lbs x 5
115 lbs x 5
VERY EASY

MILITARY PRESS:
45 lbs x 5
45 lbs x 5
50 lbs x 5
50 lbs x 5
PRETTY EASY

DEADLIFT:
45 lbs x 5
65 lbs x 5
80 lbs x 5
110 lbs x 5
KINDA HARD

I have an ab question im just going to work them once a week on Monday...and im going to do the needsize exercise where you do 5 sets of 5 of decline sit-ups and when you get halfway down count to 5, i will be doing that holding a 25 lbs barbell

should i just do that for my abs or more? if so which ones?
 
SCREW said:
how important is milk if your trying to gain weight?
Click to expand...

milk contains a lot of good fat and nutrients. i'd say pretty important.

are you able to drink milk? i can't drink regular milk b/c of lactose, so i get the lactose free and it taste the exact same.
 
mwm5 said:
milk contains a lot of good fat and nutrients. i'd say pretty important.

are you able to drink milk? i can't drink regular milk b/c of lactose, so i get the lactose free and it taste the exact same.
Click to expand...

Yeah milk is good but only if you aren't lactose-intolerant. I drink lactose free LACT-AID.
 
SCREW said:
I have an ab question im just going to work them once a week on Monday...and im going to do the needsize exercise where you do 5 sets of 5 of decline sit-ups and when you get halfway down count to 5, i will be doing that holding a 25 lbs barbell

should i just do that for my abs or more? if so which ones?
Click to expand...

start with bodyweight and work up. needsize abs is all you need to do. dont go crazy your core is getting hammered all week from the compounds. once or twice is all you need.
 
SCREW said:
WEDNESDAY AUGUST 20TH - WEEK 1 DAY 2

SQUAT:
45 lbs x 5
65 lbs x 5
90 lbs x 5
115 lbs x 5
VERY EASY

MILITARY PRESS:
45 lbs x 5
45 lbs x 5
50 lbs x 5
50 lbs x 5
PRETTY EASY

DEADLIFT:
45 lbs x 5
65 lbs x 5
80 lbs x 5
110 lbs x 5
KINDA HARD

I have an ab question im just going to work them once a week on Monday...and im going to do the needsize exercise where you do 5 sets of 5 of decline sit-ups and when you get halfway down count to 5, i will be doing that holding a 25 lbs barbell

should i just do that for my abs or more? if so which ones?
Click to expand...

I just finished a 12 week cycle of this, and it works great, but what everyone says about rest and food isn't bullshit.

I see you are finding some things easy right now. You mentioned you hope it stays this way week 4, and that is good to remember. Don't get tempted to up any weight unless you are damned sure it is just too light. The first couple of weeks are a ramp up as you don't work back up to your 5 rep PR's until Day 1 week 4 if you are using the original spreadsheet formula. While it shouldn't be stupid easy at the beginning, it shouldn't be very hard. If you increase the weight to a point where you are really working your ass in the first weeks, you will be dying by week 8. My workout partner made this exact mistake on his shoulder presses. It is a lot easier to compensate being a little too light later than being a little too heavy.

You don't necessarily need weight for hypers. I read an interview with Bill Starr once where he said he you shouldn't even think about adding weight until you can do 50 in a row. Obviously there are guys that know a hell of a lot more than me on this board, and they can discuss the fine points of that wisdom. I'm only bringing this up because you seem a bit "abcentric" in your view of core work based on your questions. Getting your lower back strong is extremely important to compound lifts. Getting your erector spinae (as well as glutes and hams) strong and flexible will pay huge dividens down the road.
 
hey if i go hard at it in the weight room how much weight should i put on to my 3 lift "bench, squat, barbell row" before i have to reset again?
 
SCREW said:
hey if i go hard at it in the weight room how much weight should i put on to my 3 lift "bench, squat, barbell row" before i have to reset again?
Click to expand...

I put about 25 percent on everything from week 4 - 12. I had been back in the gym about a year before I started this and had been strength training seriously since January (actually it wasn't a resolution, just a coincidence). Given that I had all ready been training and that I made a few mistakes, I am quite satisfied with 25 percent.

I am taking a week off, then ramping back again, not because I am not getting results, but because it is time. You are about to give yourself a beating, and you need to take a week every 12 weeks or so. It gives a chance for that little ache in your foot or that sore tendon in your hip or whatever a chance to get healthy. You can do cardio if you want, but your muscles need a little time it.

If you haven't done so all ready, read this...then read it again :)

5 x 5 Training Primer

Since you are just getting started, you might be able to increase your maxes faster than the 2.5 percent a week the Madcow's spreadsheet is using, if you get the calories to support it. However, this won't go on forever. You have to know yourself and correct as you go. And always ask yourself when you increase weight faster than what was originally set up for that night, "Am I doing this because more weight really is a benefit here, or am I just letting the urge to be the biggest, swinging dick in the gym push me faster than I need to go." You don't want to blow your program apart because you were trying to stroke your ego - we've all been tempted. You're 15 and have more than enough time to get bigger and stronger.
 
FRIDAY AUGUST 22ND - WEEK 1 DAY 3

SQUAT:
45 lbs x 5
65 lbs x 5
90 lbs x 5
115 lbs x 5
EASY

140 lbs x 3
EASY

90 lbs x 8
EASY

BENCH:
45 lbs x 5
55 lbs x 5
60 lbs x 5
70 lbs x 5
EASY

80 lbs x 3
EASY

60 lbs x 8
EASY

BARBELL ROW:
45 lbs x 5
50 lbs x 5
55 lbs x 5
60 lbs x 5
EASY

75 lbs x 3
EASY

55 lbs x 8
EASY

DIPS: 4 sets of 8

DUMBBELL CURL:
25 lbs x 8
25 lbs x 8
25 lbs x 8

TRICEP EXTENSION:
100 lbs x 8
100 lbs x 8
100 lbs x 8

this was a good workout i got a good pump on!
SEE YA ON MONDAY!
 
MONDAY AUGUST 25TH - WEEK 2 DAY 4

SQUAT:
45 lbs x 5
70 lbs x 5
95 lbs x 5
120 lbs x 5
140 lbs x 5
PRETTY EASY :)

BENCH:
45 lbs x 5
55 lbs x 5
65 lbs x 5
75 lbs x 5
80 lbs x 5
EASY

BARBELL ROW:
45 lbs x 5
55 lbs x 5
60 lbs x 5
70 lbs x 5
75 lbs x 5
EASY

ABS:
NEEDSIZE WORKOUT with 25 lb weight
after each set of 5 i drop the 25 lb weight and do 10 more!

Good workout the 3 of them are startin to get to where i can feel the burn :)

See ya on wednesday!
 
WEDNESDAY AUGUST 27TH - WEEK 2 DAY 5

SQUAT:
45 lbs x 5
70 lbs x 5
95 lbs x 5
120 lbs x 5
EASY

MILITARY PRESS:
45 lbs x 5
45 lbs x 5
50 lbs x 5
55 lbs x 5
PRETTY EASY

DEADLIFT:
45 lbs x 5
70 lbs x 5
90 lbs x 5
115 lbs x 5
KINDA HARD

not a bad workout i was happy with military press

what i ate for the day is coming later tonight!
 
7:00 BREAKFAST:
bowl of cereal
bowl of oatmeal

theres a big break cuz of school :(

11:30
Spagettii
Bread
Milk

4:00
4 of those little powdered doughnuts

6:00
2 chicken legs
1 breast
1 wing
3 fried potatoes

9:00
glass of milk
popcorn

9:30
protein shake:
4 scoops of ice cream
milk
chocolate syrup
oats
vanilla whey "1 big scoop"
 
SCREW said:
7:00 BREAKFAST:
bowl of cereal
bowl of oatmeal

theres a big break cuz of school :(

11:30
Spagettii
Bread
Milk

4:00
4 of those little powdered doughnuts

6:00
2 chicken legs
1 breast
1 wing
3 fried potatoes

9:00
glass of milk
popcorn

9:30
protein shake:
4 scoops of ice cream
milk
chocolate syrup
oats
vanilla whey "1 big scoop"
Click to expand...


You need more protein bro. A bowl of cereal and oatmeal, its just carbs... loose the cereal and blend two scoops of whey w the oats. Check the previous posts on this journal, I think me and the others (eg mwm5 and enigma) told you about this before.
All your meals must have protein! KEEP IT MIND!
 
SaiBoTiCa said:
You need more protein bro. A bowl of cereal and oatmeal, its just carbs... loose the cereal and blend two scoops of whey w the oats. Check the previous posts on this journal, I think me and the others (eg mwm5 and enigma) told you about this before.
All your meals must have protein! KEEP IT MIND!
Click to expand...


For what it's worth, I absolutely agree. I'm not a freak about eating clean, but what it comes down to is you need x amount of calories a day to grow, and if most of those are crap it isn't going to do nearly as much for building muscle. Eventually it comes down to the cleaner you eat the more good food you eat in my opinion. For the calories in those four scoops of ice cream you could have gotten a hell of a lot of protein, fiber, good fats, and/or low glycemic carbs. You will feel more full and your body will be more happy. Unless you need some serious calories per day, eating cleaner just makes sense from the point of caloric economy. I have to opposite problem as you, i.e. I have a tendency to be a portly motherfucker. Eating smart is the only thing that has helped get lean (which I'm not now), give me energy, grow, and not feel hungry all the time.

And add some hypers! :) Your back will thank you as those deadlifts and squats go up.

And for a little inspiration, my 5 rep PR on squats went from 225 to 315 in 8 weeks on the program you are on. It friking rules.
 
ok i defidently get more protein in my diet
and i cant do back hypers because i dont have that type of machine are there any substitites?
 
SCREW said:
ok i defidently get more protein in my diet
and i cant do back hypers because i dont have that type of machine are there any substitites?
Click to expand...


hypers will increase fatigue in lower back. reverse hypers and glute/ham raises will decompress the spine and are the better option of the two. since neither is an option i would suggest good mornings with the bar and gradually increase. of course you will need to evaluate your overall fatigue to see if these are necessary or detrimental to your progress.
 
enigma4dub said:
hypers will increase fatigue in lower back. reverse hypers and glute/ham raises will decompress the spine and are the better option of the two. since neither is an option i would suggest good mornings with the bar and gradually increase. of course you will need to evaluate your overall fatigue to see if these are necessary or detrimental to your progress.
Click to expand...

+1 enigma! I was about to suggest good mornings too... bend your knees slightly when you do those, it helps prevent injury.
 
SCREW said:
how will i know if they are helpful?
Click to expand...

Listen to your body... he will give you the message! For example if your lower back starts to get too stiff... even when your are not working out... it's all a matter of groove... who will get in time!
 
Hey bro, just an idea, Im like you and have to find a way to get the right amount of carbs, protein etc around school times so what I like to do is make a 2 or 3 egg omlet with several rashes of grilled bacon, maybe some sausages and peppers and have that with cereal or oatmeal for breakfast, its a good way of gettin protein in early in the day, its not to hard to stomach and easy to prepare, I use 2 eggs, 2 rashes bacon and a red pepper usually, which is around 25g or protein, I often wash it down with a pint of milk, which is about 15g of protein, so thats 40g of protein in the mornings.
Although Im not an expert, I think thats a pretty good choice, feel free to tell me im wrong anyone else lol
 
LucSulla said:
For what it's worth, I absolutely agree. I'm not a freak about eating clean, but what it comes down to is you need x amount of calories a day to grow, and if most of those are crap it isn't going to do nearly as much for building muscle. Eventually it comes down to the cleaner you eat the more good food you eat in my opinion. For the calories in those four scoops of ice cream you could have gotten a hell of a lot of protein, fiber, good fats, and/or low glycemic carbs. You will feel more full and your body will be more happy. Unless you need some serious calories per day, eating cleaner just makes sense from the point of caloric economy. I have to opposite problem as you, i.e. I have a tendency to be a portly motherfucker. Eating smart is the only thing that has helped get lean (which I'm not now), give me energy, grow, and not feel hungry all the time.

And add some hypers! :) Your back will thank you as those deadlifts and squats go up.

And for a little inspiration, my 5 rep PR on squats went from 225 to 315 in 8 weeks on the program you are on. It friking rules.
Click to expand...

Eating clean all the time is hard for, I have to give a big hand to those who make it a lifestyle. Currently I'm bulking up so I make sure have a lot of protein and carbs and yes I eat some useless crap like ice-cream, sodas, desserts etc...

But keeping the diet clean is the best way to go.
 
hey guys i missed fridays workout because i was sick and i was on saturday too so should i just keep going like i did it or start that week over?
 
*** STARTING WEEK 2 OVER ***
MONDAY SEPTEMBER 2ND - WEEK 3 DAY 6

SQUAT:
45 lbs x 5
70 lbs x 5
95 lbs x 5
120 lbs x 5
140 lbs x 5
PRETTY EASY

BENCH:
45 lbs x 5
55 lbs x 5
65 lbs x 5
75 lbs x 5
80 lbs x 5
EASY

BARBELL ROW:
45 lbs x 5
55 lbs x 5
60 lbs x 5
70 lbs x 5
75 lbs x 5
EASY

ABS:
NEEDSIZE WORKOUT with 25 lb weight
after each set of 5 i drop the 25 lb weight and do 10 more!

GOOD MORNINGS:
45 lbs x 8
45 lbs x 8
45 lbs x 8
 
WEDNESDAY SEPTEMBER 3RD - DAY 7 WEEK 3

SQUAT:
45 lbs x 5
70 lbs x 5
95 lbs x 5
120 lbs x 5
EASY

MILITARY PRESS:
45 lbs x 5
45 lbs x 5
50 lbs x 5
55 lbs x 5
PRETTY EASY

DEADLIFT:
45 lbs x 5
70 lbs x 5
90 lbs x 5
115 lbs x 5
KINDA HARD
 
Hummm... I would put good mornings right after deadlifts your lower back would be better prepared for good mornings right after deads.
 
ya there going great so far

so you want me to move good mornings to wednesday and do them right after deadlifts?
 
SaiBoTiCa said:
that way your lower back has more time to recover.
Click to expand...


Sometimes I like doing them after deadlifts just because they kind of feel good to me for a stretch. I get that thing sometimes where I think I am good to go after my deadlifts, get in the car, grab the steering will, and my ass and lats get angry.
 
LucSulla said:
Sometimes I like doing them after deadlifts just because they kind of feel good to me for a stretch. I get that thing sometimes where I think I am good to go after my deadlifts, get in the car, grab the steering will, and my ass and lats get angry.
Click to expand...

Yeah I know what you mean. Usually I like to finish my deads with a SLDL done with the biggest dumbells my grip can still handle and slowly go for 2 sets of 8-12, have you tried that? It's awesome.
 
SaiBoTiCa said:
Yeah I know what you mean. Usually I like to finish my deads with a SLDL done with the biggest dumbells my grip can still handle and slowly go for 2 sets of 8-12, have you tried that? It's awesome.
Click to expand...

I haven't done that, but I may give it a shot now.
 
FRIDAY SEPTEMBER 6TH - WEEK 3 DAY 8

SQUAT:
45 lbs x 5
70 lbs x 5
95 lbs x 5
120 lbs x 5
EASY

145 lbs x 3
PIECE OF CAKE :)

95 lbs x 8
EASY

BENCH:
45 lbs x 5
55 lbs x 5
65 lbs x 5
75 lbs x 5
EASY

85 lbs x 3
EASY :)

65 lbs x 8
EASY

BARBELL ROW:
45 lbs x 5
55 lbs x 5
60 lbs x 5
70 lbs x 5
EASY

80 lbs x 3
EASY :)

60 lbs x 8
EASY



DIPS: 4 sets of 8

BICEP CURLS: "i switched it up for this w.o. to the bench bar"
45 lbs x 8
45 lbs x 8
45 lbs x 8

TRICEP EXTENSIONS:
110 lbs x 8
110 lbs x 8
110 lbs x 8
i dont have the upside-down v shaped thing so i use the lat pulldown machine and im pretty sure its easier?

and i did the dips, biceps, and triceps as a circut...tell me if i shouldnt be doing this.


IT was a GREAT workout,,, my 3 compound exercises were all easy!
 
If you superset bicep curl w tricep extension it's ok once in a while, when you feel bored or with lack of time, but don't do it on a regular basis. Plus if you can do 110lbs triceps extensions there most be something wrong with the machine or with your form, because that weight is much bigger than your bench press, it should be the other way around.
 
well are tricep extensions the french curls or is it the one that u use with the upside-down v on a cable?
 
I was saying about the cable triceps extension, not the french press aka skullcrushers.
 
well im not sure how my form is but i keep my elbows tucked into my side and when i go up i bring my arms to parallel,,,should i go past that?

on the one at school i do like 40-60 i cant remember

thats why i think its just the machine that i am using
 
Yeah I know some machine suck and the actual weight you are lifting is not the same that's marked due to the mechanic issues. just pick a better one.
 
well its the only machine that i have to do tricep extensions on so should i keep using it or is there an alternative?
 
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