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My Quest to COMPETE - BEAT THE DISEASE!

If you squatted heavy Tues, then today I'd either front squat (they are light by nature) or back squat with about 80-85%.....I wouldn't put heavy weight on your back and go all out again.
 
Front squats, boy am I weak....maxed out at 145....just so uncomfortable on my knees, back arms.....I'll get better....close leg press solid.....did some bench for form and a few bis....all 15,12,10,8,6 for leg press, chest, and bis....felt good but i really needed a day off...hadnt had one in 2 weeks plus.

Deads for today.....I did the single of 315 2 weeks ago, 5x5 last week, so I was thinking about 4x8 for today. Then going back to single next week, 5x5 week after, etc....thoughts?
 
silver_shadow said:
what kind of grip were using on the front squats - clean grip or cross?
Click to expand...
cross....what do u think about todays routine?

DEADS 4X8 (2 WARMS)
TBAR ROWS 12,10,8,6
WIDE LATE PULL 3X8-10
TRIANGLE CLOSE GRIP PULL 8-12

SHRUGS 4X10
 
JKurz1 said:
i really needed a day off...hadnt had one in 2 weeks plus.
Click to expand...

That has really got to change man. That habit needs to go. I understand that it's very tough to break as when I get in that grove (while dieting) its hard to not be in the gym everyday, and when I switch over to trying to add mass, at first I still feel the same. The key is to find something to keep yourself busy with something else, anything. Become a movie buff, sports fan, computer gamer, whatever... just something to keep your mind off of how you should be in the gym that day.

I'd like to see you in the gym 4 days per week.
 
Sorry for the delay, busy weekend and I'm suffeing...weight has dropped 5-6lbs back to 165...I can't get my head on str8 enough to stay over 170......I wish there were no fucking mirrors, no cameras, etc.....but this SHOULD be my mind set- I have the pics, I was in crispt 5.7% shape....now get up to 10% and when people ask where are your abs, I'll pop the pictures...that's most than 99% can say......at least I'm on record right?

DEADLIFTS FRIDAY OCT27, 2006
NOT WHAT I EXPECTED -prob because my head was off, I'll post last weeks numbers too:

last week..
.135X13
195X10
225X5
245X5
255X5
260X5
275X5 --< HELL!

THIS WEEK
135x13
204x10
230x5
250x5
260x5
275x5
now i was suppose to go 280x5 but didn't think I had it in me...so I thought damn, I wonder is 300 is gone too, as I got that 2 weeks ago x1 so I put it on, then another 5lbs...so 305x1, nailed it and then did 2 more lol....305x3! I was happy

today I got quads, its Sunday, my weight is down and will only have two meals in....I did front squats heavy (for me) last week, so I'm moving back to back squats...I posted my routine in question on the training site, can you assist?
 
sounds like your doing great bro!! do you have pics from when u started and one from now would love to see the difference sounds like it would be huge!!
 
ninesecz said:
sounds like your doing great bro!! do you have pics from when u started and one from now would love to see the difference sounds like it would be huge!!
Click to expand...
my camera phone sux......I have ab shots from yesterday and from last week posted...that's all we really care about anyways, right?? LOL...KIDDING! I was doing great....then my trainer has sort of written me off, so my diet has suffered...lost iniative to finish my meals....I'm down to 165 today, but I did start at 150.....I get up to 170 (which will be wed, u watch) then I panic and fall off.....HOWEVER, i;m getting stronger...is that weird? How can this be? I'm slacking in cals, yet my weights are increasing...I'm still a puss but look at the numbers, they climb weekly....today is a prime example...I paged back to my journal 2 months ago...would you believe I was squatting 95lbs for 12 and 135 for a sheer struggle of 6-7.........mainly because my back and knees couldnt support the weight. I warmed with 95, finished with a struggle of 135 and wrote "GOOD WORKOUT!" here' todays full squat numbers....a FARRRR cry from where I was and where I'm going but just as a reference...

bare bar x 15
135x12
155x10
165x8
175x6
185x3
then back to 135 x 13.......i love it

lunges done with a barbell. worked up to 95lbs (2 25's) for 10....knees are playing a huge role in this, makeing it difficult to keep balance, but I'm working...leg pressx4 and extx4 went well...

I bought some asic wrestling shoes on sale at dicks for $45...I FRICKN LOVE THEM,!!!! Thats why I squatted today like I did....it was da shoes.....diet is still week....bowl of cereal and then 1/2 cup oats with egg whites.........and I'm done....I got about 10 cheats saved up...when or when will I break through?

Another really wierd thing is this....I dont feel well during the day, stomach sucks and its from splenda and orbit gum...packs and packs...but I havent taken one day off in 15 days....how can I continue to get stronger yet overtrain? Or is there really n0 such thing as ot.....maybe thats why my weight is down?

Ive also been scarfing veggies and chicken lean beef around midnight after I take my final lend shake at 9pm.....why am I doing this? is it habit now or am i really hungry??
 
Jeff, overtraining is a systematic thing that occurs, but there is no "1 way to overtrain"......you can certainly train 15 days on and not overtrain, you can do 1 stupid workout on 1 day and overtrain/overreach.

I feel you're making progress despite being inconsistent with cals because you are NOWHERE near your full potential.....you'll reach a point where you need to eat more cals consistently or you'll suffer.....barring a 1 in a million freak, not too many 6'2" guys can be really strong at 170lbs....so you'll reach a point where you need to eat more/put on more muscle.

If you're hungry, you're hungry, just eat. Veggies and lean beef will do you nothing but good.

You'll hit 170 in a day or two, it is time to leave the 170's for good and never look back......get out of the mirror unless you're wearing an XL t-shirt.
 
BiggT said:
Jeff, overtraining is a systematic thing that occurs, but there is no "1 way to overtrain"......you can certainly train 15 days on and not overtrain, you can do 1 stupid workout on 1 day and overtrain/overreach.

I feel you're making progress despite being inconsistent with cals because you are NOWHERE near your full potential.....you'll reach a point where you need to eat more cals consistently or you'll suffer.....barring a 1 in a million freak, not too many 6'2" guys can be really strong at 170lbs....so you'll reach a point where you need to eat more/put on more muscle.

If you're hungry, you're hungry, just eat. Veggies and lean beef will do you nothing but good.

You'll hit 170 in a day or two, it is time to leave the 170's for good and never look back......get out of the mirror unless you're wearing an XL t-shirt.
Click to expand...
I NEED A COMPANION....you are my inspiration bro even though we train two different ways for two differnt goals....why dont you move in.....force me to compete with you...
 
As i've learned from my good friend Monster over at AF....

I'd be more worried about underrecovering than overtraining.

BMJ
 
Anyway,






I don’t know if you have met the quest and beat the disease,


But I think you have the longest thread I have seen on this board, in five years.
 
I was reading a lot last night and want to do a comparison....for those that read today, could you post your diet time by time....and stats....very interested in making a few adjustments I think will help me to eat more...thanks.
 
JKurz1 said:
I was reading a lot last night and want to do a comparison....for those that read today, could you post your diet time by time....and stats....very interested in making a few adjustments I think will help me to eat more...thanks.
Click to expand...

Heres my diet usually everyday

Meal 1
1 1/2 cup oats
2 scoops whey
1/4 cup almonds

Meal 2
8 egg whites 1 yolk
1 cup oats

Train
PWO SHAKE
2 scoops whey
80g of dextrose

PWO meal
10oz chicken
6oz sweet potato
3 rice cakes
2 tbspn natty pb

Meal 4
8oz lean ground beef
3-4 pieces whole wheat bread
1/4 cup almonds

Meal 5
2 scoops micellar matrix
4 fish oil caps
2tbspn natty pb

Meal 6
1 cup cottage cheese
1 scoop whey
1/4 cup almonds
 
free karma....Looks like mine, what are your stats? bf%....training....gimme the scoop bro and thanks for posting!
 
Jeff, I'll post mine, lol.....this is give or take and just a 'sample'...not suggesting you follow it, it probably looks like what you ate in your 255 days at the Berg. You know this, but for anybody else interested, I'm 6' and 255 and that's me in the avatar, and I have pics in the gallery in my profile....I need to keep myself fed, if I want to just 'eat like a normal person' I usually can shed 30lbs in the blink of an eye, lol.....some days are more junked up, but overall, this is basically how I'd say I eat

Breakfast : 4 egg omlette (whole eggs) with ham and mozerella/4 slices of ww toast/a serving of oatmeal/1 quart of skim milk

Snack: 50g whey w/ c 2 cups skim milk and a lot of ANPB

Lunch: A turkey sub , foot long with double meat (try for a pound), lettuce, tomato, some ranch etc/a bowl of some sort of soup/ small bag of baked Lays/ 1 quart of milk

Snack: Tuna sandwich (1 can w/ mayo on ww bread)

Preworkout: Power bar and either gatorade or water or ice coffee or something to wash it down

Postworkout: 50g whey w/ 2 cups skim milk

Dinner: 1lb of some type of red meat or fish/lots of salad or green veggies/whatever starch (good or bad) I want/ milk......if the starch is a yam or brown rice, sometimes I'll have several scoops of ice cream when I am done or go out with a girl for ice cream or something, ya know?

Snack: any or all of the following, lol....Tuna sandwich, PB and J sandwich, Egg Salad, grilled chicken omlette, another shake......I pick one or two or three and down everything and surf the net and get ready for bed.
 
Its Wednesday the day after Halllowwweennn and I am screwed. I got a smooth 4-5 reps with 85s with a spot monday on flat bnch and my delt totally gave way. I kept liftin as there was no true pain until the end when I tried to do flys. even 20lb flhys killed. Today, after cardio I thought it felt better as yesterday was untollerable. Almost grabbed a vicodine but thank god I didnt. Anyway, I can't do a pushup without pain. Its in my rear delt so the downward push is where it gets me. Anywho, I got to train delts tonight and will start on the SMith. I want to try to find a postion either bnp or front where there is no pain and go at it. Is it ok to use lighter weights more reps and achioeve muscle mass? I did str8 bar rows yesterday and was fine.....


weight is going through the floor....I'm down to 165-6 from 171.....5lbs....yesterday I had an all protein meal for #2 (just chicken) as I was in a conference. so today it'll be oats again. Stomach is giving me all kinds of fits cramping not going to athroom etc. So I had a exlax which was really dumb.....dont ever do it. I am in pain today. Think it's because I stopped taking flax prelifting and my meals are prob. sub 30g of fat a day?
 
Yep, Exlax is never good unless you really, really have no choice, lol......

Alright, with the shoulder, I'll come out and say I am not a Dr. and with any injury anybody is uncertain of, they should see their Dr.....so that nobody gets their panties in a bunch about injury advice on a discussion board. It is either something serious or just one of those annoying little stupid things, lol......I'd rest it and see if it starts to get better over the next few days. If the pain causes enough discomfort that you're worried, see a Dr. If it were me, I'd skip the workout if it caused pain just doing my day to day life stuff. If it was okay at work, I'd try it out and just do whatever doesn't aggrevate the injury (and it will be very individual).


Light weights is a relative word, but, lol, weenie weights for millions of reps will not build muscle mass (or do much of anything for that matter)......again, don't worry, whenever anybody trains consistently little stuff like this comes up, you're probably just a little banged up.

I wish I could be more help with the stomach discomfort. I understand that it is common for people recovering from an eating disorder, maybe Mr. BMJ can chime in with something more helpful. I think you probably need to push through this plateau you seem to hit around 165-170 and get up to at least a normal, healthy weight for your size as this will have your body adjusted to eating properly (again, this is just a guess, if somebody with more first-hand knowledge of eating disorders reads this ,please chime in).........I wish you'd eat more real/wholesome foods, brother...not junk, but more lean red meat, some potatoes, salmon, Sunday dinner at your Grandmother's.....stuff like that.

Don't get down on the shoulder, you know as well as anybody it is GONNA happen.
 
See if this post can last for ever,

Kind of reminds me of Moses in the Desert for 40 years


Remember Moses never made it to the promised land, he died
 
I'd second BiggT across the board on that. You can only play it by ear with injuries. My own personal rule is that if it hurts or feels as if it's about to hurt then stop. It's better to take a week out to allow something to recover than have to take a month out because you pushed something that was trying to tell you not to. I'm currently on a huge squatting sabbatical due to ignoring the rule yet again. It's just not worth it.

I just finished lunch. 1 pound (ish) of topside of beef, a large micro-waved potato and half a tin of baked beans washed down with milk. The meat was discounted at the shop due to today being its sell-by date. The other half-pound is for a PWO snack later. Chicken, tuna, turkey etc are excellent sources of protein and should be part of everyone's diet but good, red meat should be in there, too, on a regular basis.
 
solidspine said:
See if this post can last for ever,

Kind of reminds me of Moses in the Desert for 40 years


Remember Moses never made it to the promised land, he died
Click to expand...

Moses is right here, brother.
 
I just finished lunch. 1 pound (ish) of topside of beef, a large micro-waved potato and half a tin of baked beans washed down with milk. The meat was
Click to expand...

Good meal, you eat like me,


I love milk, and I drink it, but remember a friend of mine, or I should say an acquaintance.

Any way every time I would drink milk he would remind me it is simply liquid sugar.
 
I'm shooting for 2.5 pounds of beef today.
Click to expand...

How much protein is that?


None of my business but are you single, living alone,


Reason I ask such an off the wall question, is that I have been married for 3 years almost to the day.

My diet prior to marriage, was great, protein, protein, protein, no snacks, ate clean 24/7, and did not miss anything.


Now with my wife, the house is full of all sorts of things I would never eat before, and at night, late, I break down and eat a bunch of junk.


It is killing me.
 
I have no idea on how much protein it is. I'd say it's probably enough, though. ;)

My wife's currently off on a business trip so I'm mostly single, I guess. I do all the cooking here, anyway, so I get to choose the menus. I tell her that I like to be sure that she's getting enough good nutrition.

Working at home lets me select my food during the day without any censorship too.
 
blunt - your bf is on the high end though right? As you really don't care too much about it.

I need to number one, get rid of thiese horrid stomach pains! Dont get addicted to splenda and sf gum.....I can't stop and know it's the problem......

Also, I NEVER EVER NEVER SHJOULD HAVE TAKEN THOSE PICS.....See, now I am finding myself scaling way back on food so my next pics people dont say, your abs are fading!! See...I wish people would realize that the rest of my body looks like shit....I hated hearing "ur abs look grea, keep it up!"....cause I can't and tis why I am now only up a net of 12-13lbs over 3 freakin months.....Im losing boys, losing the battle....
 
Try setting yourself a target bodyfat of 12% and take it from there. At 12%, your abs should be gone and then there's no further need to worry about them.
 
blut wump said:
Try setting yourself a target bodyfat of 12% and take it from there. At 12%, your abs should be gone and then there's no further need to worry about them.
Click to expand...
fucking easier said dude....
 
Jeff.....a pic is a pic, and plus, most people want to be positive. Also, on a "BB board" people will just give the obligatory "nice abs, bro" comment. If they could see in person what 165lbs looks like on a big-framed, 6'2" guy, they'd damn near have a stroke. (10lbs per inch of height would make that a 5'9 guy weighing a buck 15 to put that into perspective).

What happened to the XL t-shirt?? You're entering November in freaking Ohio.....are you really going out and about shirtless anywhere? You just need a new focus to guage success. Lifts are always good.....but in the mirror, you want to look big and swollen.....don't look at your mid-section, look at the SIZE, not detail, of your shoulders, arms, legs......picture walking in someplace in a t-shirt and people automatically knowing you lift weights. Picture going to conferences in a suit and looking like an imposing figure.
 
JKurz1 said:
blunt - your bf is on the high end though right? As you really don't care too much about it.

I need to number one, get rid of thiese horrid stomach pains! Dont get addicted to splenda and sf gum.....I can't stop and know it's the problem......

Also, I NEVER EVER NEVER SHJOULD HAVE TAKEN THOSE PICS.....See, now I am finding myself scaling way back on food so my next pics people dont say, your abs are fading!! See...I wish people would realize that the rest of my body looks like shit....I hated hearing "ur abs look grea, keep it up!"....cause I can't and tis why I am now only up a net of 12-13lbs over 3 freakin months.....Im losing boys, losing the battle....
Click to expand...

well your arms and chest look VERY small.
 
what the hell am I gonna do about this shoulder pain......do you know which part im talking about...feels like the rear, the upward motion of a push up but not the front delt......the military press movement hurts, but I am gonna try and muster though it......I'll try uprights, side lats, fronts, see what hurts and if one of the movements doesn't, I might tailor my rouitne around them....like I said Smith machine to start hopefully something will be ok....

Many use the smith for presses, why? My trainer says other than for the tnedons, the muscle has no idea whether it on a pully or free...
 
JKurz1 said:
fucking easier said dude....
Click to expand...


What isn't Jeff? Getting diet or bulking advice from bros who care less about abs showing is a lot to digest, but I think T and BW have it pretty well pinned.

Don't you think you would get your abs back fairly quickly after you stopped bulking?

And on pics - I would say take a pic of your legs and back and post those b/c you won't get a lot of praise - which sounds like it would be motivating. I know for me (especially when I get into it w/ a EF member and they start ripping my pics, lol) that negative remarks resinate. I will "think" about them more than any "wow, you have big legs" comments. I guess I have gotten better at focusing on how much I can lift as opposed to how lean I am - not that I have ever been lean, but I deff prefer being strong.
 
JKurz1 said:
what the hell am I gonna do about this shoulder pain......do you know which part im talking about...feels like the rear, the upward motion of a push up but not the front delt......the military press movement hurts, but I am gonna try and muster though it......I'll try uprights, side lats, fronts, see what hurts and if one of the movements doesn't, I might tailor my rouitne around them....like I said Smith machine to start hopefully something will be ok....

Many use the smith for presses, why? My trainer says other than for the tnedons, the muscle has no idea whether it on a pully or free...
Click to expand...
how's your form on pressing?

Tuck your elbows into your lats if you don't already full ROM... no flaring elbows.

Hopefully that's it just an easy form fixer up.
 
Critism (constructive) I can handle and tolerate well....I can also take a belittling when it's by someone I know and the reason why they are (i.e. football coach, dad, etc.) but to opost pics and get ridiculed by a bunch of clowns I've never met before (not that you guys are clowns but some are) isnt what I need right now. I AM NOT IN A FAIRYWORLD.....I KNOW WHAT I LOOK LIKE, I KNOW WHERE I WANT TO BE AND IF I COULD BE AS STRONG AS MOSSES AND A TAD LESS BF, ID DO I IN AS ECOND.....MY FEAR: #1, NOT BEING ABLE TO GET MY ABS BACK....I am 30 mind u....and low test.

#2, I'lll lose the abs and by being so overtrained, etc...I wont get an ounce stronger...I'm finding my strength is sticking right now prob. cause I need a day off or 3, but mentally I need to be in the gym...I eed a fucking realease...sure sure hanging out with the boys, girl, parents, bro, gma is awesome....but it's not a RELEASE.....


how bad is taking a tyelonol or 2? I know advil and NSAIDS are bad, but is tyelonol the same? Form has nothing to do with this Sarge - i fd it up doing chest.....
 
Just don't screw up your shoulder. See whether it'll cope with some light warmups but at the first sign of complaint just put aside any thoughts of working through it and cross off every exercise from today's workout that involves your shoulder.

If you need them, take painkillers after the workout, not before. The pain is there to tell you to be careful.

It is by will alone I set the weight in motion
The weight aquires speed
The muscles acquire pain
The pain becomes a warning
It is by will alone I set the weight in motion.
 
Jeff, 30 is just a number.....don't read into all the negative stuff that says it is all downhill from there, it is only downhill for people who choose to abuse/neglect themselves. Whats the cycle/HRT status? Just use that as your testosterone insurance policy, so you know you have more than enough in your body no matter what thoughts creep into your head.
 
JKurz1 said:
how bad is taking a tyelonol or 2? I know advil and NSAIDS are bad, but is tyelonol the same? Form has nothing to do with this Sarge - i fd it up doing chest.....
Click to expand...
Tylenol won't kill ya... I use ibprophen when need be for muscle soreness or when my knee was messed up awhile back.

Ohhh... ok, if you're injured/tweaked something real good, I wouldn't do any pressing until it's healed (probably not more than a week if you don't aggravate it anymore).
 
Again, for the shoulder....here is what I do to handle stuff like that (and it is gonna happen several times a year to anybody pushing their body the way we all do).

1.) If day to day life causes discomfort, I don't train. If it does not get noticeably better or gets worse after 24-48 hours, I go to the Dr.

2.) If day to day life doesn't cause me to notice it, I'll do whatever doesn't aggrevate it at the gym, once my normal stuff doesn't cause any discomfort, I return to normal and re-ramp my weights.

3.) I NEVER take meds pre-workout. Afterwards, I'll take something if the pain is gonna interfere with my sleep.
 
BN smith press......worked with no pain, it's really only in the pushup postion....I was slated to do some front squats today and then some light bench, I'll start out with dbell bench and see how it works.....maybe 5 sets of 10
 
Well, Sunday was heavy squats, monday was chest and tri, tues hamms and 5x5 squats and 5x5 rows, wed was delts....and tomorrow is Deads....what should I smack up today? Cleans? light bench?
 
Jeff, did you plan taking a day off from training this week?

Honestly, you can fit in cleans as a nice built-in warm-up to deadlifting tomorrow. And if you benched on Mon and did OHP on Wed, you could even do the light bench tomorrow too (if you do it at all).
 
I'd rather not squat todayh and give my low back a break for tomorrow..........can I do some cleans today, maybe high rep? from the knees to the shoulders and back down....not the fuull press....

then do some close leg press
light bench
arm and abs...........then hit deads tomorrow solo.....
 
On paper, you COULD.....the key with all that is intensity.

If you go today, yeah, do the hang cleans and I'd suggest doing arm work and thats it. I wouldn't bother leg pressing, save yourself for tomorrow's deadlifts (and since u last squatted tues, maybe use 75% squats or front squats to warm-up for deads). As far as light bench, use your head about it. You did shoulders yesterday and you recently tweaked the shoulder a little. I guess you could do light close gris as part of the arm work. Personally, I think you deserve the day off and you also deserve a good meal, lol.....but that's what I'd suggest if you must work out today.
 
My delt feels better, providing it's ok....gime the layout for today....no bis, just tris.

Also, explain to me hang clean.....bar at knee level and flipped up to delts, then back down....right? sets n reps...
 
Say the delt is 100%, then maybe...

Hang Clean (5x3), Close-grip bench (4x8), then whatever assorted triceps stuff you like (skulls, pushdowns, etc etc).

When cleaning from the hang, use straps. There are 3 levels, a dead hang is just a regular power clean from the floor. A low hang is about shin level (just below the knee). And, a high hang is hip level. Typically most people do hang cleans from just below the knee, so thats where I'd say to do them from.

What you do is basically just jump shrug the bar, you'll rise onto your toes and shrug as high, hard, and fast as possible.....at the height of this movement, you want to relax the elbows and you'll feel the bar "jump"..... as you feel the bar start to jump, pull yourself under the bar into about a quarter front squat as you whip the elbows around to rack it as fast as possible.

The 'power' position is a front squat above paralell, hence the term power clean. The full squat clean, you just use so much weight that you can't catch it high, so you need to pull yourself under into a full, rock bottom front squat.

Keep the reps to 3's on these.....high rep olympic lifts lead to absolutely horrendous form when you get winded.
 
Power Clean From Floor Pulllovers
X6 X15
X6 X15
X6 X15
X6
X6

Close Grip Bench
X6
X6
X6
X6

Incline Dbell Bench
X10
X6
X6
X6
Tri Push Downs
X15
X12
X10
 
Friday - Nov 2nd and my body is cryyyying for a day off. However I got deads....my thought process for today is to try something out of the ordinary and balst back HEAVY with barbell rows today instead of tbar rows in the corner and then hit deads SECOND with 4x8....thoughts?
 
Ok..and I will if this afternoon I feel the same, i wont go........
talk to me about a good mass back program.....deads maybe last at 4x8? What about 10x3? Is this just for strength? No TUT
 
You should start writing out positive personalized affirmations. Example: I AM getting bigger and stronger every day, My abs look great and I am happy with my body. Your mind will act on these if you repeat these several times a day. You must change your negitive views about your body to positive ones, it WILL make a huge difference. The power of the mind can't be overstated!
D
 
dougmug said:
You should start writing out positive personalized affirmations. Example: I AM getting bigger and stronger every day, My abs look great and I am happy with my body. Your mind will act on these if you repeat these several times a day. You must change your negitive views about your body to positive ones, it WILL make a huge difference. The power of the mind can't be overstated!
D
Click to expand...

agreed
 
last WEEK
135x13
204x10
230x5
250x5
260x5
275x5
305x3

this week??? Or 4x8 or 10x3
210x10
235x5
255x5
265x5
280x4-5
310x2-3



3x8-10 deads
3x8-10 rows
3x8-10 wide grip chins or lat pulls
3x8-12 lat pull overs
 
JKurz1 said:
Ok..and I will if this afternoon I feel the same, i wont go........
talk to me about a good mass back program.....deads maybe last at 4x8? What about 10x3? Is this just for strength? No TUT
Click to expand...

A max triple would be more pure strength training. 10 sets of 3, provided the rets periods aren't ungodly long or anything should be fine for hypertrophy. It is 30 total reps, that is your TUT. 4x8 is 32 total reps, same TUT for the most part. You can handle more for 10x3 than you can 4x8.

By the sounds of it you need a day off. I'm not you and I can't tell for sure, but I don't think you've taken a day off in about 21 days, lol....you're due.
 
so with your desc. 10x3 is better for mass????? Handling more wt? given my post, how would u slate it with my weights? Have you ever used it? How did it feel?
 
Jkurtz,


It is now November 3rd,


HOW ABOUT AN UPDATE FOR NONREGULARS TO THIS PROGAM

What are your stats


Can you post pics,


Thank you,
 
I was thinking the same thing re the day off. I know that you're not running a periodized program but more often lately you're sounding 'beat-up' and in need of a deload.

I know you're not going to be down with the sound of this but a week of reduced volume and only working out for three days might be just what you need right now.
 
assist me with a slated back rotuine for today and I'll def. consider a week reload and or weekend off and or the both
 
JKurz1 said:
so with your desc. 10x3 is better for mass????? Handling more wt? given my post, how would u slate it with my weights? Have you ever used it? How did it feel?
Click to expand...

The best thing for mass in terms of training is to progressively get better at lifts. Of course, if you aren't eating a caloric surplus, you aren't gonna put on any mass.

I've trained the DL for triples, I've rained it with 5's, singles, and even 8's. The important thing is progress. 10x3 will work for so long, then it'll stop, if it didn't, we'd all be deadlifting 10,000lbs after 5 years of training it. After several weeks of 10x3, it'll plateau, then try another rep range, say 4x8, you should be stronger at 4x8 then, than you are now, build it progressively until you stall, then make another tweak....This is an ART, not an exact science.....train the right stuff in a progressive fashion and ingest enough calories, and you've got 99% of it covered, don't worry about the 1% that doesn't matter, yet most people love to agonize over......when you ant to cut, still try to train heavy and progressively, just hit caloric deficit, that's 99% of cutting......it is all hard work, but it is simple in concept....and the modern "Bodybuilding industry" as overcomplicated it with deception and outright lies.
 
Blut womp,


I think he has been slacking off,


Needs to bump it up,


7 days a week, more gear, more training, more intensity, less rest,

He has to be careful, he could become like me, actually enjoying lifting, getting bigger, people making comments to you when you’re at a mall or movie,


Like “hey dude you look great”


I love it even though those kids are retards,

No jurtz you need to now really amp it up.
 
BiggT said:
The best thing for mass in terms of training is to progressively get better at lifts. Of course, if you aren't eating a caloric surplus, you aren't gonna put on any mass.

I've trained the DL for triples, I've rained it with 5's, singles, and even 8's. The important thing is progress. 10x3 will work for so long, then it'll stop, if it didn't, we'd all be deadlifting 10,000lbs after 5 years of training it. After several weeks of 10x3, it'll plateau, then try another rep range, say 4x8, you should be stronger at 4x8 then, than you are now, build it progressively until you stall, then make another tweak....This is an ART, not an exact science.....train the right stuff in a progressive fashion and ingest enough calories, and you've got 99% of it covered, don't worry about the 1% that doesn't matter, yet most people love to agonize over......when you ant to cut, still try to train heavy and progressively, just hit caloric deficit, that's 99% of cutting......it is all hard work, but it is simple in concept....and the modern "Bodybuilding industry" as overcomplicated it with deception and outright lies.
Click to expand...

so if I did 5x5 last week and the week before, it would be a good idea for a 10x3 week maybe 2, then id be stronger at 5x right?

sure this for mass vs. strength?
 
JKurz1 said:
so if I did 5x5 last week and the week before, it would be a good idea for a 10x3 week maybe 2, then id be stronger at 5x right?

sure this for mass vs. strength?
Click to expand...

Me personally i would try to get at least 5's but biggt is right. Just try it and see if it works. You will gain strength. Then you can come back and do higher reps at more weight for more hypertrophy.
 
Neo22 said:
Me personally i would try to get at least 5's but biggt is right. Just try it and see if it works. You will gain strength. Then you can come back and do higher reps at more weight for more hypertrophy.
Click to expand...
give me your layout bro

155x8
185x8
255x6
265x6
280x4-5
310x2-3


how it look?>
 
Jeff, progress is what matters, not doing something 'new'.....I make changes out of necessity, never for the sake of change. If you feel you can still add weight to the bar with 5's, keep milking it for all it's worth......as your 5's go up, what you can handle for 8 will go up, when the 5's plateau, deload the deadlift (skip DLing for a week or 2) then come back to 4x8, you'll be pleasantly surprised.
 
roger....my weigfht is severly dropping so that's really where I need to do some LIFTING!! Damn it....like 165 today never even close to 168 all week....

Here's what I'll try.....

155x8
185x8
235x5
255x6
265x6
280x4-5
310x2
 
That is a progressive layout, brother, and at the end you'll be better than you were last week, and the week before that......as for the bodyweight, you just need to lift the fork to your mouth, you know that.
 
Oh fuck me.....not only did I treat 280x5 like my bitch (as 135x10, 185x8, 235x5, 255x5,
265x5, then 280....I cranked a 325x1 and help for approx 3.5 hours.....maybe longer lol).....Im bloated and full, I gotta stay well fed this weekend...teetering on 164 this am...pathetic!

However, my goal, 2x bodyweightin all big 3....possible, right? Big 4...is deads, squats, bench and FORK!!!!!!!!!!
 
JKurz1 said:
Oh fuck me.....not only did I treat 280x5 like my bitch (as 135x10, 185x8, 235x5, 255x5,
265x5, then 280....I cranked a 325x1 and help for approx 3.5 hours.....maybe longer lol).....Im bloated and full, I gotta stay well fed this weekend...teetering on 164 this am...pathetic!

However, my goal, 2x bodyweightin all big 3....possible, right? Big 4...is deads, squats, bench and FORK!!!!!!!!!!
Click to expand...

good deal keep hitting that shit up and eating
 
163 this am and feel like hell...shoulder is throbbing, even when I open the car door, microwave, etc....not sure to do today. Suppose to have chest. I am gonna attempt the smith incline to start, if I feel the slightest pain, I'm either switching to hamstrings/calves....or cardio.

Yesterdays squat session was horrid. Didn't get the same weight as the week before. Weights is down 5lbs and I am underfed again.....this is an ongoing saga. Damn I wish I could just eat normal.
 
Did someone mention deload earlier? There are two ways to learn about deloading. They're both effective but one takes longer than the other.

The first is to do it and experience how it works. Your energy levels climb back up, the aches and pains go away and you start to feel strong and vital again.

The second is to ignore the need to deload. You pop an injury, spend some time complaining about it and how unlucky it was and how nobody could have forseen it and it's just one of those gym things. You take a month or more out from some of your lifts and, eventually, the aches and pains go away and you start to feel strong and vital again.

Over the years, I've come to prefer the former option even though the latter is occasionally too tempting to resist.

It all comes down to personal preference in the end and I see that you're leaning towards the injury option.
 
Jeff, I'd backoff this week. I know it will be one of the hardest things you've done lately with regard to training, but I'd do it, or at the very least no pressing this week. You'll feel like a waste of sperm this week, but next week you'll think it was well worth it.

As far as the bodyweight, you have to eat.....how can we do this? We need a reason for you to gain weight.
 
Yeah, sorry if my last post seemed a little off-hand but I'd rather be popping into this thread to read about new PRs than read about aches and pains and falling bodyweight. You need a deload so just take it easy for a week.

Deloading is a personal thing but I'd strongly suggest cutting down to three days maximum in the gym and cut out some of the exercises and even some of the reps or sets from the remaining exercises. It will help you to get back on track.

If you feel the need for cardio then go outside and do some power-walking or go swimming but stay away from the gym and cardio machines.
 
so, help me out....if I deload, do I keep my same routines, use more machines, higher reps, less weight of course.....still able to build mass stimultate muscle correct? What would I do for chest day? Higher rep less weight smith?
 
Jeff, deloading is pretty much an art. With a very structured routine, you can be a little more scientific about it, but really you just want to do less total work for the week. If your joints feel good, high intensity and low volume works well, if you're really beat up joint-wise, some higher reps with light weights is what the Dr. ordered.
 
BiggT said:
Jeff, I'd backoff this week. I know it will be one of the hardest things you've done lately with regard to training, but I'd do it, or at the very least no pressing this week. You'll feel like a waste of sperm this week, but next week you'll think it was well worth it.

As far as the bodyweight, you have to eat.....how can we do this? We need a reason for you to gain weight.
Click to expand...

How bout thinking about my nephew that was born with Cerebral Palsy and was fed through a feeding tube the whole 11 years of his life. Think about getting over one mountain before taking on another. You have an eating disorder but want to compete in body building ? You wont eat becouse it makes you feel "bloated" but dont like the way you look? Yea, most women feel bloated about 7 days out of a month too. This will be the last negative post that I aim towards you but you just have so much to be thankful for but dont seem to see it. Also, in following your journal it seems you may be dealing with a little depression also. I wish you the best of luck, but just keep the things you are blessed with in mind and not just the negative.

BigT, hats off for what you have done for Jeff.
 
deloading is also a very personal thing - i do well with 2 full body workouts in the deload week: 3 compound lifts done for 3x5 (setsxreps, not including warmup), weights approaching upto 80-85% of maxes. it is about maintaining strength/muscle gain while giving the body enough of a break to heal up.
 
So, help me out with a little chest today....I'll try reg incline to start and then do flat smith cause I know that's where the pain is.....or maybe flat smith and incline hammar....thoughts?


INCLINE 5 SETS
FLAT 5 SETS
DECLINE 3 SET
FLY 2 SETS
3 SETS OF DIPS IF I CAN HANDLE...


man would I gizz for a footlong from subway.....i was just hinking about that or quiznoss......but I couldnt handle the after effect....how do u think it would make me feeL
 
I think you deserve a cheat meal more than anybody on this board.....personally, I think it's make you feel stout as hell. You should go at lunch.
 
depression has def. set in......and funny thing is I feel no different poss worse with the 250mg test week in week 14.....what do I need to do? I want to come off after this bottle, but afraid I'll lose my shit. DO I need some HCG? 250mg twice this week?

Can u assist me in a chest routine bro?
 
JKurz1 said:
depression has def. set in......and funny thing is I feel no different poss worse with the 250mg test week in week 14.....what do I need to do? I want to come off after this bottle, but afraid I'll lose my shit. DO I need some HCG? 250mg twice this week?

Can u assist me in a chest routine bro?
Click to expand...

Flat BB
4x6-8
Incline BB or Incline Smith
4x6-8
Dips
3x8-10
Flies If you want
3x15
 
I;m pretty close to cashing in the chips....my mind is so fixated on eating the exact same foods every single day so that I can now take Sat am pictures that its driving me crazy...If sat came and I didn't look as good as the previous sat., I'd shit....should I only take progress pics biweekly? monthly? never? Im finding myself dumping out spoonfuills of oats cause I did it last week and if I dont do it this week, I'll lose the cuts....sick sick. That is why i cant take a day of cardio either and now with my shoulder fucking killing me, I' dont know what to do. I was 166 today, up a few pounds, prob water as I stopped the water pills. I bought some glucosomine, maybe that will help.

This dude who is 21 at my gym and I text all the time. He's from the hood, black kid and has been training for 1 year. He slings rock so doesnt work all day and is making some huige huge gains naturally. He buys every supp, but currently eats about 7000 cals a day. He has massive delts and traps and legs, but a stomach getn larger buy the day. He claims he doesnt give a shit and will diet down later. Just bought that weight gainer 1200 by champion and jsut eats a ton....he says my abs now are exactly what he wants down the road but its all mass for now. He says 20" arms are much more impressive and his best line was "dude, you are the only one that sees your abs, why you living like a weakling"

I am afraid if I start eating my ass off, skipping cardio, I'll get softer AND WONT GET STRONGER, SINCE I'M SO BEAT UP....if I could be guarunteed id gain some mass and strength eating and stopping cardio, i'd do it in a second....its killing me!
 
JKurz1 said:
I;m pretty close to cashing in the chips....my mind is so fixated on eating the exact same foods every single day so that I can now take Sat am pictures that its driving me crazy...If sat came and I didn't look as good as the previous sat., I'd shit....should I only take progress pics biweekly? monthly? never? Im finding myself dumping out spoonfuills of oats cause I did it last week and if I dont do it this week, I'll lose the cuts....sick sick. That is why i cant take a day of cardio either and now with my shoulder fucking killing me, I' dont know what to do. I was 166 today, up a few pounds, prob water as I stopped the water pills. I bought some glucosomine, maybe that will help.

This dude who is 21 at my gym and I text all the time. He's from the hood, black kid and has been training for 1 year. He slings rock so doesnt work all day and is making some huige huge gains naturally. He buys every supp, but currently eats about 7000 cals a day. He has massive delts and traps and legs, but a stomach getn larger buy the day. He claims he doesnt give a shit and will diet down later. Just bought that weight gainer 1200 by champion and jsut eats a ton....he says my abs now are exactly what he wants down the road but its all mass for now. He says 20" arms are much more impressive and his best line was "dude, you are the only one that sees your abs, why you living like a weakling"

I am afraid if I start eating my ass off, skipping cardio, I'll get softer AND WONT GET STRONGER, SINCE I'M SO BEAT UP....if I could be guarunteed id gain some mass and strength eating and stopping cardio, i'd do it in a second....its killing me!
Click to expand...


stop fuckin caring about how you look week to week. stop looking at pictures of yourself all the time. all you are doing is feeding your own insecurities, and killing yourself. if your want to take pictures to track your progress, only take them every 3 months
 
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