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My Training Journal
- Thread starter ExtraMile
- Start date
B
Big_BK
Guest
no need to be cutting em. you are young and growing get that food down your pie hole!
There is need. Iv been a little chubby like this since I was 10. Iv had enough if not being able to show me hard work off and I go on holiday end of july then again part way through august. I wana be cut by then, after that its back to bulking. In the summer I might change my routine to be short and just functional strength.
Eg monday could be something like this:
Deads 2x5
Weighted Dips 3x6
Bent Presses 3x6 per arm
-Cardio-
Just short strength based workouts like that, I pm'ed OB a few a while ago... that way I could fit in cardio on lifting days
EDIT:
The ones I thought of when I was talkin to OB were these:
Monday:
Conv. Deads 3x5
Chins 3x8
Romanians 2x6
-Cardio-
Wednesday:
Front Squats (only to parrallel, not ATG) 3x5
Bent Presses 3x6 per arm
Incline Press 3x8
-Cardio-
Friday:
Hang Clean 3x5
Back Squats ATG 2x15
Weighted Dips 3x6
-Cardio-
Saturday:
Flat Bench 3x6
Pendlay Row 3x8
Farmers Walk 3 heavy sets
Bodyweight chins & dips supersets 2 sets
-Cardio-
Eg monday could be something like this:
Deads 2x5
Weighted Dips 3x6
Bent Presses 3x6 per arm
-Cardio-
Just short strength based workouts like that, I pm'ed OB a few a while ago... that way I could fit in cardio on lifting days
EDIT:
The ones I thought of when I was talkin to OB were these:
Monday:
Conv. Deads 3x5
Chins 3x8
Romanians 2x6
-Cardio-
Wednesday:
Front Squats (only to parrallel, not ATG) 3x5
Bent Presses 3x6 per arm
Incline Press 3x8
-Cardio-
Friday:
Hang Clean 3x5
Back Squats ATG 2x15
Weighted Dips 3x6
-Cardio-
Saturday:
Flat Bench 3x6
Pendlay Row 3x8
Farmers Walk 3 heavy sets
Bodyweight chins & dips supersets 2 sets
-Cardio-
yep...reality sets in ;-)
You'll want to make sure you get lean protein in every meal (the 6 to 8 you are eating) and preferably a fibrous veggie. Pay close attention to your pre and post workout nutrition. The best thing you can do is keep close count on your calories and make sure they are as clean as possible - this means eat foods that are most dense in nutrition but lowest in calories. (lean protein, veggies, fruit is OK but in moderation, and some low fat dairy) You'll want to get rid of that red meat - limit it to once or twice a week.
P.S. Focus on your workouts now. Tomorrow is tomorrow.
What so you have in mind for cardio?
You'll want to make sure you get lean protein in every meal (the 6 to 8 you are eating) and preferably a fibrous veggie. Pay close attention to your pre and post workout nutrition. The best thing you can do is keep close count on your calories and make sure they are as clean as possible - this means eat foods that are most dense in nutrition but lowest in calories. (lean protein, veggies, fruit is OK but in moderation, and some low fat dairy) You'll want to get rid of that red meat - limit it to once or twice a week.
P.S. Focus on your workouts now. Tomorrow is tomorrow.
What so you have in mind for cardio?
LucSulla
New member
I disagree about red meat. There is no evidence that lean red meat is any worse for you than any other animal protein source, plus it has a great deal more other nutrients than pork or chicken. And yeah, I am fat, but I promise it has little to do with the eating too much eye of round in lieu of a chicken breast ;-)
Just HIIT running, some steady pase running, some hill sprints, maybe some rowing and cycling afterworkouts and whatever I do in P.E at school
My training partner wasnt there today so I couldn't video much...
Deads:
(madcow 5x5)
65kgx5 (140lbs)
-(wide grip assisted pullups for 7 reps inbetween these sets)-
75kgx5 (168lbs)
-(wide grip assisted pullups for 7 reps inbetween these sets)-
90kgx5 (195lbs)
102.5kgx5 (224lbs) Fuck yeah! Great to be deadlifting again!!!!
-(wide grip assisted pullups for 10 reps after that set)-
When I did the madcow 5x5 last time I remember especially the first week being alot easier, I might have put in a little too much weight on the calculator site, at xmas I did 110kg (242lbs) for 6 reps, took a 1 month break from deads and managed 110kgx4, few weeks later injured my back boxing and had another 3 weeks off from deadlifting, then I did rack deads with 110kg for 5 reps, hard but could have got more, it wasnt near failure. I put in 110kgx5 on the 5x5 calculator site and this is what it gave me! Fuck it deads are meant to be hard I love it!
Romanians:
60kgx10 not to failure, last two reps kinda hard
80kgx7
80kgx6 - neither to failure
- I was fucking drained already now! Romanians get me out of breath so easily!
Weighted Dips:
-forgot to warmup L.O.L-
Bodyweight 179lbs + 25lbs extra weight x 7
Bodyweight 179lbs + 22lbs extra weight x 6 - going lower than previous set
Bodyweight 179lbs x 7 reps - these were hard, not much rest between sets, only 60 secs rest or less
Db Military:
Takes the piss - couldnt find the 40lb'ers anywere there was one next to the double crunch machine and the other one i couldnt find, I looked for about 5 mins so I decided to drop it to 35lbs and just do more reps
35lb db x 9 and a half - thought I could get ten but couldnt lock out the 10th rep - camera ran out of battery after this
35lb db x 8
35lb db x 7 - again, shorter rest between sets
CGBP:
52.5kgx9
55kgx7
55kgx7
55kgx8 or 9 cant remember but more weight next week though!
Underhand Chins:
Bodyweight 179 x 6 reps, x 6 reps, x 4 reps-each set supersetted with-
Standing Two Arm High Cable Curl - LOL
20lbs each hand x 21 reps - pretty much failure
20lbs each hand x 17 reps - pretty much failure
Instead of cheat curls Iv been enjoying doing that superset it pumps my biceps up like crazy
FILMED IT
Deads:
(madcow 5x5)
65kgx5 (140lbs)
-(wide grip assisted pullups for 7 reps inbetween these sets)-
75kgx5 (168lbs)
-(wide grip assisted pullups for 7 reps inbetween these sets)-
90kgx5 (195lbs)
102.5kgx5 (224lbs) Fuck yeah! Great to be deadlifting again!!!!
-(wide grip assisted pullups for 10 reps after that set)-
When I did the madcow 5x5 last time I remember especially the first week being alot easier, I might have put in a little too much weight on the calculator site, at xmas I did 110kg (242lbs) for 6 reps, took a 1 month break from deads and managed 110kgx4, few weeks later injured my back boxing and had another 3 weeks off from deadlifting, then I did rack deads with 110kg for 5 reps, hard but could have got more, it wasnt near failure. I put in 110kgx5 on the 5x5 calculator site and this is what it gave me! Fuck it deads are meant to be hard I love it!
Romanians:
60kgx10 not to failure, last two reps kinda hard
80kgx7
80kgx6 - neither to failure
- I was fucking drained already now! Romanians get me out of breath so easily!
Weighted Dips:
-forgot to warmup L.O.L-
Bodyweight 179lbs + 25lbs extra weight x 7
Bodyweight 179lbs + 22lbs extra weight x 6 - going lower than previous set
Bodyweight 179lbs x 7 reps - these were hard, not much rest between sets, only 60 secs rest or less
Db Military:
Takes the piss - couldnt find the 40lb'ers anywere there was one next to the double crunch machine and the other one i couldnt find, I looked for about 5 mins so I decided to drop it to 35lbs and just do more reps
35lb db x 9 and a half - thought I could get ten but couldnt lock out the 10th rep - camera ran out of battery after this
35lb db x 8
35lb db x 7 - again, shorter rest between sets
CGBP:
52.5kgx9
55kgx7
55kgx7
55kgx8 or 9 cant remember but more weight next week though!
Underhand Chins:
Bodyweight 179 x 6 reps, x 6 reps, x 4 reps-each set supersetted with-
Standing Two Arm High Cable Curl - LOL
20lbs each hand x 21 reps - pretty much failure
20lbs each hand x 17 reps - pretty much failure
Instead of cheat curls Iv been enjoying doing that superset it pumps my biceps up like crazy
FILMED IT
Last edited:
B
Big_BK
Guest
hey bro that song u wanted is sonne i believe.
desmond
New member
EM: perhaps u should in the final bulking phase track ur cals (CRON-O-Meter), get some idea of your maintenance cals, and plan ur diet accordingly.
Dieting in similar principles to BFFM (Tom Venuto) at ur age is probably ur best bet
Dieting in similar principles to BFFM (Tom Venuto) at ur age is probably ur best bet
