working on a new routine

[Andalite]

^^^ Good luck..

I've missed out on a few topics but I would like to interject:

1.) GHRs are awesome. But they have to serve a purpose. So, your progression will take time which you need to adjust to the exercise. Be prepared for that. I personally detest Ghetto GHRs. I like the actual real deal but not all gyms have that machine. So, what I like to do instead is Unilateral RDLs. I think adding in unilateral leg work into your routine is an absolute must. There are like a whole bunch of very effective lunge-variations you can also do which have great carry over onto your Deadlift and Squat. Bulgarian Squats, Reverse Lunges off a box, Reverse Lunges using a barbell in a front squat grip (oooh this one is my favorite), walking Lunges, etc are all great. Unilateral RDLs are the bomb too. I'd say do 4 sets total - 2 for GHRs because it will take some time for you to grasp them completely since you'll probably start them using your hands for assisting you and then with time you'll be able to do them with zero assistance and you can do 2 sets on any of the lunges I listed above.

2.) You don't have to take creatine. If you aren't taking your whey at the moment then this is where you need to start. I am very averse to most supplements for myself because I worry too much but thats just me being a pussy. I just don't think someone younger than 18 should be subjected to most supplements and you're not even consuming adequate whey. I think you should begin by getting the required amount of protein which you need down and then work upwards from that point. Naturally after this first step creatine would ocme second

3.) I agree with all the nutritional advice about eating meats, etc EM gave above. Solid stuff.

Good luck, dude!!!

 

[the.gladiator1987]

Tomorrow, here's what i want;
Clean/Push Press- 100x3, 105x3, 110x3, 115x3
Front Squat- 105x3, 110x5, 115x5, 120x3
Chinups- 20 reps
Skull Crushers OR Decline CGBP- will see.
SLDL- i think i can get my form down on these motherfuckers- will keep for now... quick question- should my back be arched during these or not?

Yes it should be arched or straight. Not bent. You have to stick your ass out. I dont have that great of flexibility so the exercise kinda sucks for me. but maybe it will be good for you you wont know unless you try

Why decline CGBP and not regular? do you feel it more in your tris that way? I would at least try the skullcrushers.

 

[the.gladiator1987]

^^^ Good luck..

I've missed out on a few topics but I would like to interject:

1.) GHRs are awesome. But they have to serve a purpose. So, your progression will take time which you need to adjust to the exercise. Be prepared for that. I personally detest Ghetto GHRs. I like the actual real deal but not all gyms have that machine. So, what I like to do instead is Unilateral RDLs. I think adding in unilateral leg work into your routine is an absolute must. There are like a whole bunch of very effective lunge-variations you can also do which have great carry over onto your Deadlift and Squat. Bulgarian Squats, Reverse Lunges off a box, Reverse Lunges using a barbell in a front squat grip (oooh this one is my favorite), walking Lunges, etc are all great. Unilateral RDLs are the bomb too. I'd say do 4 sets total - 2 for GHRs because it will take some time for you to grasp them completely since you'll probably start them using your hands for assisting you and then with time you'll be able to do them with zero assistance and you can do 2 sets on any of the lunges I listed above.

2.) You don't have to take creatine. If you aren't taking your whey at the moment then this is where you need to start. I am very averse to most supplements for myself because I worry too much but thats just me being a pussy. I just don't think someone younger than 18 should be subjected to most supplements and you're not even consuming adequate whey. I think you should begin by getting the required amount of protein which you need down and then work upwards from that point. Naturally after this first step creatine would ocme second

3.) I agree with all the nutritional advice about eating meats, etc EM gave above. Solid stuff.

Good luck, dude!!!

I agree i didnt realize your diet wasnt that good lol gotta get that sorted out first. It just takes dedication, there are no excuses bro i used to be the same way. Now that I eat i have grown.

I like ghetto GHR's but I really like the idea of doing unilateral stuff as well. Just pick 1 of those exercises and get better at them, then switch them around. Its not necissarily a strength/mass builder but the balance and coordination to do it is unbelievable. Maybe your not into that but imo everybody no matter what your goals are should try to improve balance because when your older you wanna be able to walk and shit lol

 

[JDid23]

my diet isn't that bad... i'ts just not that good

i think what would be easiest for me and my current schedule is getting a food i will eat for each meal, and starting to bring snacks to school.

 

[JDid23]

good workout today.

Clean and Push Press
45x3
65x3
85x3
100x3
105x2
110x3- PR
115x3- PR (not that hard)

Front Squat
65x5
85x5
105x5
110x4
115x5- PR
120x4- PR
125x3- PR

Chinups- (neutral grip)
20 reps- PR
7- tied PR
4
4
3
2

Skull Crushers (guy i have befriended at gym helped me)- first time
EZ Bar + 10 x 8
EZ Bar + 20 x 8
EZ Bar + 30 x 5 (after i did this behind the head 5 times)

SLDL- confident i got form right. felt it in hammies a lot
45x8
65x8
95x5
115x5

Abs... superset highest decline situps + 10 pounds holding on chest.... leg raises
11.....11- PR
10....10- PR- 2nd set

Comments: Not bad at all!! Clean and jerks are challenging, but not too hard yet to be honest. I am surprised how much i can do with these. Front Squats were great- not nearly as hard as i originally anticipated... will go for 130 next workout and more reps on the 120 and 125, then go for 45s on each side (135) in 2 workouts- can't wait. Chinups are getting there.. Skull Crushers were decent. I felt them a good amount, but i don't love them. My shoulder seems to be feeling better, so i'll give dips a shot next tuesday and if it hurts even a little, i'll do skull crushers. SLDL i got down i think. My flexibility is pretty good as EM said it might be, so i think i'll stand on something next time... Grip is probably the hardest on these- felt mad burn in hamstrings which was nice. Abs were good too!

Side comment- the guy who taught me the skull crushers knows his shit pretty good- was SLDLing 315, but form was a bit off so i actually helped him haha. also saw another guy who i squat with at the supermarket when i was getting eggs (for mom though haha) and whey.... Although the YMCA isn't the best place for a competitive power lifter, i realize it's a nice place to workout and even though the trainers don't know shit, they're all really nice and welcoming.

 

[ExtraMile]

SLDL- i think i can get my form down on these motherfuckers- will keep for now... quick question- should my back be arched during these or not?

OK, take the same stance as you use for standard deadlifts, lift the bar up using a conventional deficit deadlift (because you should be using smaller plates like 35's). Now as you start the negative part, you want to lean forward, breaking at the hips not the knees, whilst doing this you want to concentrate on arching your lower back in order to stick your ass as far back as possible. Keep your knees not locked out, not even straight but very slightly bent. So as you start sticking your ass out with your lower back a little arched you will feel a stretch in your ham strings, when you have got to the point of a decent stretch, flex your hams and glutes and power yourself back up to standing position. If you try these just standing there right now without weight you should get he idea as you will feel a hamstring stretch quite quickly.

 

[the.gladiator1987]

OK, take the same stance as you use for standard deadlifts, lift the bar up using a conventional deficit deadlift (because you should be using smaller plates like 35's). Now as you start the negative part, you want to lean forward, breaking at the hips not the knees, whilst doing this you want to concentrate on arching your lower back in order to stick your ass as far back as possible. Keep your knees not locked out, not even straight but very slightly bent. So as you start sticking your ass out with your lower back a little arched you will feel a stretch in your ham strings, when you have got to the point of a decent stretch, flex your hams and glutes and power yourself back up to standing position. If you try these just standing there right now without weight you should get he idea as you will feel a hamstring stretch quite quickly.

perfect description, Thx for saving me the time to explain to him bro, good workout jdid23guys

 

[ExtraMile]

what about working up to something like this, its not the best and its just off the top of my head but it would be quite alot of cals and a great start, you wouldnt be able to do this straight away unless you had some real determination because at first it would be force feeding, but the frequent meals will ramp up your metabolism keeping you slim and actually helping you to eat more. Diet is a hassle and annoying man but it just depends how much you want this...

breakfast -
4 whole eggs
2 slices toast (wholemeal)
1 glass of milk

snack -
1 apple
1 glass of milk

lunch (at school)
4 slices of wholemeal bread made into two PB&J sandwiches
200-250g of cottage cheese (add salsa into this if you like or something else to flavour)

snack -
1 banana
glass of milk

After school/pre workout -
50-75g of brown rice
175-225g of skinless boneless chicken breast

Post workout -
whey shake
some sugary food here

post workout meal -
sandwich made with meat - chicken, beef, tuna etc

pre bed -
1 glass of milk
nuts

another option for your school meal would be to take a small plastic box and fill it with rice or cous cous and chicken or another meal, chop up some cheese and put it in there too and mix it all up, you could eat this at your lunch break or make a bigger one and eat it throughout the day. For milk at school just pour it into a bottle. I know you dont like normal milk so fuck it make it into chocolate milk or use milkshake powder (you dont need a blender to do this) and have it strawberry or banana flavour, just keep an eye on your waistline but being an ectomorph you should be fine...

 

[JDid23]

thx EM-- that's crazy as hell because everything you said is what i focused on on SLDL. That diet looks good for the most part, but i don't know whether or not i will have time to follow that strictly cuz i've been hella busy lately. At lunch i can get basically any type of sandwich (roast beef, turkey, etc.)... for breakfast i try to have granola or cheerios with milk, a fruit juice with my vitamins, and a fruit (although i've been rushed recently). I don't have time to make eggs in the morning..

glad- hahaha thx

 

[the.gladiator1987]

thx EM-- that's crazy as hell because everything you said is what i focused on on SLDL. That diet looks good for the most part, but i don't know whether or not i will have time to follow that strictly cuz i've been hella busy lately. At lunch i can get basically any type of sandwich (roast beef, turkey, etc.)... for breakfast i try to have granola or cheerios with milk, a fruit juice with my vitamins, and a fruit (although i've been rushed recently). I don't have time to make eggs in the morning..

glad- hahaha thx

no prob. You could hardboil eggs at night and store them in the fridge and have them in the morning. Even take some with you