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working on a new routine
- Thread starter JDid23
- Start date
JDid23
New member
NIce now set new goals for March
yeah i am going to, but i just want to wait until my shoulder feels better and i start pressing heavy again
Last edited:
JDid23
New member
Squat
95x5
115x5
135x10- PR
135x7
155x5
Face Pulls
20x10
25x10
30x10
Overhead Press
45x5
65x5
85x5
80x4
Chinups (more of neutral grip)
6- PR (at gym)- GOAL FOR END OF YEAR MET!!!
4
Standing Calves
90x10
110x10
120x10
140x10- PR
Swimming- 10 laps
Comments: Squats i was going to do 20 reppers, but i wasn't feeling it today. 95x5 and 115x5 didn't feel as easy as they normally did, and i was kind of tired on the 3rd rep of 135 which hasn't happened since my first workout back. I went earlier than i usually do, and i didn't have too much fluids this morning- going to change that next workout and continue with 190x5. OHP felt decent today, especially on my left shoulder. My right one was a bit sore, but i haven't done them in 2 weeks and it wasn't a bad sore. Chinups i finally got 6- used a little momentum on my last rep or two, but i still did full ROM with a slight pause at the bottom of the movement. Calves were good, and i was going to do abs, but the pool was closing in 45 minutes so i wanted to swim.
Also, another quick question. Some guy who i see at the gym approached me and told me about doing calves slowly and feeling the stretch (already knew that, but i thanked him) and then asked me my weight... It's somewhere between 150 and 160, so he said that I should try to get around 240 grams of protein per day. The guy is pretty jacked, and if possible i'd love to get that much protein per day. Anyone have any ideas on this?
Next Workout
Bench- will start light and see how i feel- 45x5, 65x5, 95x5, 105x5, 135x5, 115x8
DB Row- 35x8, 40x8, 50x8 (form focused)
CGBP- 45x8, 65x8, 95x8, 105x8-- if bench doesn't feel good i'll skip these
Abs- (will actually do this time)
any ideas on other exercises? No way in hell im doing pullovers or lat raises
95x5
115x5
135x10- PR
135x7
155x5
Face Pulls
20x10
25x10
30x10
Overhead Press
45x5
65x5
85x5
80x4
Chinups (more of neutral grip)
6- PR (at gym)- GOAL FOR END OF YEAR MET!!!
4
Standing Calves
90x10
110x10
120x10
140x10- PR
Swimming- 10 laps
Comments: Squats i was going to do 20 reppers, but i wasn't feeling it today. 95x5 and 115x5 didn't feel as easy as they normally did, and i was kind of tired on the 3rd rep of 135 which hasn't happened since my first workout back. I went earlier than i usually do, and i didn't have too much fluids this morning- going to change that next workout and continue with 190x5. OHP felt decent today, especially on my left shoulder. My right one was a bit sore, but i haven't done them in 2 weeks and it wasn't a bad sore. Chinups i finally got 6- used a little momentum on my last rep or two, but i still did full ROM with a slight pause at the bottom of the movement. Calves were good, and i was going to do abs, but the pool was closing in 45 minutes so i wanted to swim.
Also, another quick question. Some guy who i see at the gym approached me and told me about doing calves slowly and feeling the stretch (already knew that, but i thanked him) and then asked me my weight... It's somewhere between 150 and 160, so he said that I should try to get around 240 grams of protein per day. The guy is pretty jacked, and if possible i'd love to get that much protein per day. Anyone have any ideas on this?
Next Workout
Bench- will start light and see how i feel- 45x5, 65x5, 95x5, 105x5, 135x5, 115x8
DB Row- 35x8, 40x8, 50x8 (form focused)
CGBP- 45x8, 65x8, 95x8, 105x8-- if bench doesn't feel good i'll skip these
Abs- (will actually do this time)
any ideas on other exercises? No way in hell im doing pullovers or lat raises
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Dude i dont know if you need that much protein. Of course a lot of people will disagree with me but I dont even think I get that much protein every day. But I am growing (even off steroids I am growing). So I know what my body responds to. If you are growing and getting stronger then I dont see why you need extra protein. If you start stalling on lifts, THEN start adding more protein/food. But if you were eating 240g no doubt you would be growing. Everyones different
bodybuilders are def proof that protein consumption is important lol. BUt they also take massive amounts of gear. Idk i guess it depends on your goals bro, i would take more if i wanted to be massive but i like the way i am and dont wanna be bb type big, i want beach look so i dont really care about how much protein its rather what i eat.
I have never consistently eaten more than 200g of protein for more than 1 week in my life
but you have admitted you have good genetics and are no way a hardgainer, you also took prohormones at 16 which isnt what jdid is planning on doing
but you have admitted you have good genetics and are no way a hardgainer, you also took prohormones at 16 which isnt what jdid is planning on doing
I kinda agree with Glad though. I am 155lbs myself with about 7% BF and i usually take about 150 grams of protein, if not less per day. Im still seeing good increase in mass and strength. Powerlifters dont follow a strict diet either but that doesnt prevent them from being the strongest guys on earth and most of them are pretty massive too.
Im not saying you should eat like a pig but getting 1.5x to 2x bodyweight in protein is definately not necessary to make good gains.
JDid23
New member
ok thanks guys.. i guess you could say i am going for something similar to gladiator's look, and i am well on my way just trying to get in enough protein on my workout days. If my lifts start to stall continuously though i will increase the amount of protein i eat daily.
Side note- my shoulder isn't feeling great today. I think it's soreness as i haven't worked my shoulders in about 2 weeks, so i'll see how my lifts feel tomorrow
Side note- my shoulder isn't feeling great today. I think it's soreness as i haven't worked my shoulders in about 2 weeks, so i'll see how my lifts feel tomorrow
EM- i did take PH's young but I had to maintain that size/strength right?
But honestly my advice kinda sucks lol. I just think diet is over rated, and if you are making gains then dont mix shit up. Keep doing what youre doing.
But honestly my advice kinda sucks lol. I just think diet is over rated, and if you are making gains then dont mix shit up. Keep doing what youre doing.
