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working on a new routine

Ideas for Progression................... ANY comments/suggestions are more than appreciated!


Military Progression- Add 5 lbs per week... 3-5 sets depending with the aim of 85x8, 90x7, 95x6, etc. Once i hit 115x sets of 2, I am going to go for 125 and see how it feels compared to how hard it was on 1RM day.

Deadlift Progression- already did 275x5x5 and that was more than manageable. I have an idea of what I want to do, but don't want anything set in stone on deads.. I have a feeling this is going to go very well.

Bench Progression- Similar to Military in that I will add 5 lbs per week (started at 135, now at 145). I like that I am keeping the weight *somewhat* light for me at the moment since it's helping me focus more on form. Rep range and sets will vary based on the workout and how i feel. I might drop the weight at times if I feel i am sacrificing form after some reps.

Squat Progression- To be completely honest, I don't have much of an idea on what I want to do with squats. I am thinking pretty high volume. Any suggestions are welcome!


Upper Body Assistance(varies based on workout)- Dips, Flat DB Bench, Paused CGBP, Skull Crushers, Incline DB Bench, Floor Press (if i ever find any fuckin room), Pullups/Chinups, DB Rows

Lower Body (and deadlift) Assistance- 1 legged SLDL, Front Squats, Pullthroughs, Hypers, Abs, Lunges
 
one thing: dont know if you noticed but you have way more upper stuff than lower

bench
military
dips
flat db
paused cgbp
skulls
incline
floor press
pullups
db rows

they were all listed for upper when for lower all u have talked about is

squats
deads
sldl
f squats
pullthrough
hypers

I think you are concentrating on too many exercises. What are your goals other than to enjoy your workouts?
 
ExtraMile said:
one thing: dont know if you noticed but you have way more upper stuff than lower

bench
military
dips
flat db
paused cgbp
skulls
incline
floor press
pullups
db rows

they were all listed for upper when for lower all u have talked about is

squats
deads
sldl
f squats
pullthrough
hypers

I think you are concentrating on too many exercises. What are your goals other than to enjoy your workouts?
Click to expand...

I had 2 more assistance exercises for upper body lol... I also had to go literally after i wrote lunges cuz i was late for something so i just posted it. It was wrong of me to classify lower body and upper body because i should have said squats/deads and military/bench.

I'm not going to be doing all of those exercises lol... Those were just ideas and i wanted to hear some opinions on the progression ideas as well as the assistance exercises.

I think I already made a post about it, but it'd be nice to get some input :)
 
Squat Day- Shitty workout and i had to go midway through


Squat
45x5
95x3
135x3
155x2
185x8- PR 2x8
185x8

1 legged SLDL
45 lb DB x 10 (per leg)- PR 3x10
45 lb DB x 10
45 lb DBx 10


Comments: Squats felt like absolute shit. I was out all day at a fundraiser carrying shit everywhere, and the humidity was almost unbearable. Diet has been worse than usual lately (and it's never that good) as well, and my upper body is still really sore.. I felt it harder to stabilize the weight today, and wanted to vomit after 4 reps on my second set. I swear 1 legged SLDL's are becoming my favorite exercise. I think after conventional squats and deads, they make me sweat the most of any exercise.
 
I honestly think jdid should focus more on upperbody as his strength there is lagging. However careful because if you guys remember my routine I had a SHIT ton of exercises which worked great for a while....but soon you get burned out. Go ahead and do it for a while by all means though, you should progress very well as long as you rest and eat a lot. If it is hot out you might not feel hungry but eat anyway, and drink a lot(water not alcohol lol)
 
Tblock1 said:
I honestly think jdid should focus more on upperbody as his strength there is lagging. However careful because if you guys remember my routine I had a SHIT ton of exercises which worked great for a while....but soon you get burned out. Go ahead and do it for a while by all means though, you should progress very well as long as you rest and eat a lot. If it is hot out you might not feel hungry but eat anyway, and drink a lot(water not alcohol lol)
Click to expand...

This thought has been in the back of my mind and has popped up a few times--- a few months ago towards the beginning of the year, i hurt my shoulder and wasn't able to do any pressing movements for about 1-2 (more like 1 1/2) months. Maybe this is why my upper body is lagging a bit? That's not really a substantial time period considering that i had quad pain for a while and couldn't do any squatting, but maybe that has something to do with it. I also highly highly doubt this is relevant, but since i am a soccer player maybe my lower body is stronger?

Also Tblock, I'm not really a big drinker at all. When I do drink, I know my limits and typically tend to stay within them. Definitely drink a lot of water and will drink even more now that summer is here and i am going to be active as hell. Hopefully playing a lot of sports and running.
 
JDid23 said:
This thought has been in the back of my mind and has popped up a few times--- a few months ago towards the beginning of the year, i hurt my shoulder and wasn't able to do any pressing movements for about 1-2 (more like 1 1/2) months. Maybe this is why my upper body is lagging a bit? That's not really a substantial time period considering that i had quad pain for a while and couldn't do any squatting, but maybe that has something to do with it. I also highly highly doubt this is relevant, but since i am a soccer player maybe my lower body is stronger?

Also Tblock, I'm not really a big drinker at all. When I do drink, I know my limits and typically tend to stay within them. Definitely drink a lot of water and will drink even more now that summer is here and i am going to be active as hell. Hopefully playing a lot of sports and running.
Click to expand...

lol i know you are not a big drinker i was just messing with you;) 200 bench here ya come man!
 
you kidding? Drinking is key with any bulking diet, your talking 10 beers a night at 100 calories a pop, BOOM thats 1000 calories right there in liquids. Pshh amatuers.

Jdid we are now friends.
 
miked8c said:
you kidding? Drinking is key with any bulking diet, your talking 10 beers a night at 100 calories a pop, BOOM thats 1000 calories right there in liquids. Pshh amatuers.

Jdid we are now friends.
Click to expand...

dammm man your friends went up 100% in 1 day. That's something to be proud of :D
 
miked8c said:
you kidding? Drinking is key with any bulking diet, your talking 10 beers a night at 100 calories a pop, BOOM thats 1000 calories right there in liquids. Pshh amatuers.

Jdid we are now friends.
Click to expand...

Actually when you have alcohol in your body your body literally cannot synthesize protein into muscle....alcohol is really bad for muscle growth.
 
Military Press Day


Military Press (had to clean the weight up every time)
45x5
65x5
90x7- PR 5x7
90x7
90x7
90x7
90x7

Chinups
5 (too many people)

paused CGBP (3-4 seconds)- First Time
45x5
65x5
85x8
85x8
85x8

Seated Calves with very slow negative
55x10
55x10

Dips (upright for tris)
8
6
5
4


Comments: My last Military Day was definitely a fluke. Today was real solid- every 7th rep got harder on each set and the last one was a real fight. I am honestly sick of doing chins- might start pullups just because, but i feel like i am getting weaker on them and really just don't like them. There were also 7 people working in so i said f that. Paused CGBP was weird... it wasn't hard but my tris definitely felt it. Would have loved to do floor press by the squat rack if nobody was there. Calves were to give me a break be fore dips, which went ok
 
If the problem was locking out than wouldnt the sensible thing to do be board presses or floor presses, in order to isolate the top of the lift.
 
miked8c said:
If the problem was locking out than wouldnt the sensible thing to do be board presses or floor presses, in order to isolate the top of the lift.
Click to expand...

What I'm saying is failing the middle portion or lockout isn't always tri strength problems, it could be that he isn't very explosive off his chest or his technique is off. It was just another idea...
 
Deadlift Day--- wanted to do 285 lbs but miscounted and did 295. Today wasn't a great workout, but wasn't that bad- last day of high school and even though i wasn't crying, seeing my friends cry definitely put me on the verge of tears. Great 4 years, and will have to kill bench tomorrow.


Deadlift
135x3
185x3
225x3
245x1
295x4- PR 3x4
295x4
295x4

Hypers
BW + 25 x 15
BW + 25 x 15
BW + 25 x 10

DB Curls
25 lb DBs x 7 (per arm)
25 lb DBs x 7
15 lb DBs x 10
15 lb DBs x 10

Renegade Rows
25 lb DBs x 10 (5 per arm)
25 lb DBs x 10
25 lb DBs x 10


Comments: Haven't been this emotional in a while.. really hit me that i won't be seeing a lot of these kids ever again. I wasn't motivated at all today, and even warmup sets felt kind of hard at 225 for some reason. However, I now realize 3x4 @ 295 isn't terrible. Not sure what i'll do for next week yet. Hypers always make my lower back really sore after i do them- like really sore. Curls were shittier than usual, and renegade rows i am going to have to stop because the DBs aren't sturdy at all.
 
Last edited:
the.gladiator1987 said:
pussy! lol nah its tough but dude those people dont mean shit, sry to put it bluntly. A lot of those people just come and go and you gotta just focus on what YOU want. I wish I would have made better choices right after highschool
Click to expand...

I see where you're coming from, but firmly disagree. Yes, there is a good chance none of them will be of any consequence to me in my future, but I spent 4 years with these kids and i've definitely forged some really close friendships with people i'll hopefully be in touch with for the rest of my life. Good times and happy memories definitely mean shit. Also, even though your second sentence is pretty irrelevant i am focusing on what i want. I got into my #1 choice college and also received a scholarship from them. I lift for fun and definitely do take it pretty seriously, but having a subpar session isn't going to ruin my day. Sorry you didn't make the best choices right after high school, but you live and learn right? What are you up to now?
 
JDid23 said:
I see where you're coming from, but firmly disagree. Yes, there is a good chance none of them will be of any consequence to me in my future, but I spent 4 years with these kids and i've definitely forged some really close friendships with people i'll hopefully be in touch with for the rest of my life. Good times and happy memories definitely mean shit. Also, even though your second sentence is pretty irrelevant i am focusing on what i want. I got into my #1 choice college and also received a scholarship from them. I lift for fun and definitely do take it pretty seriously, but having a subpar session isn't going to ruin my day. Sorry you didn't make the best choices right after high school, but you live and learn right? What are you up to now?
Click to expand...

You are an emotional wreck right now:rolleyes: lol jk im jus workin and goin to school got a new gf and makin money
 
hahaha nah after rereading that i definitely sounded worse than i actually am.

nice man, sounds like things are startin to gel together for you.
 
I'm right there with you Jdid, I dont have many "close" friends. I've got like 2-3 whom I could trust with my life, the rest of the people I chill with are just people I socialize with and drink with. If I had to offer advice, yes I know you didnt ask for it, stay in touch with your inner group, the kids you bro it up with. These are the people that truly matter, in all honesty I am with glad for the most part. High School is a small chapter in you the journey dont be worried about moving on with your life because I hate to say it but besides the powerful friendships you forged with your closest bros everyone in HS is just another person going on there life. Stay tight with your closest, and keep up with the iron as it will be one of the only constants in your life, like a rock.
 
miked8c said:
I'm right there with you Jdid, I dont have many "close" friends. I've got like 2-3 whom I could trust with my life, the rest of the people I chill with are just people I socialize with and drink with. If I had to offer advice, yes I know you didnt ask for it, stay in touch with your inner group, the kids you bro it up with. These are the people that truly matter, in all honesty I am with glad for the most part. High School is a small chapter in you the journey dont be worried about moving on with your life because I hate to say it but besides the powerful friendships you forged with your closest bros everyone in HS is just another person going on there life. Stay tight with your closest, and keep up with the iron as it will be one of the only constants in your life, like a rock.
Click to expand...

Yeah man, I'm the same way actually but i have a lot of pretty close friends. Nice post- thanks bro :)

Bench Day


Bench Press
45x5
95x5
115x3
145x5- PR 5x5
145x5
145x5
145x5
145x5

DB Row
55 lb DB x 10 (per arm)- PR 2x10
55 lb DB x 10

Dips
BW+25 lbs x 7- PR (i think)
BW+25 lbs x 4
BW+25 lbs x 3
BW x 5

Incline DB- lol
40 lb DBs x 8
40 lb DBs x 5

DB Skulls
10 lb DBs x 12- PR 5x12
10 lb DBs x 12
10 lb DBs x 12
10 lb DBs x 12
10 lb DBs x 12


Comments: Good workout. I didn't eat anything today besides 2 big twix bars, cereal, an apple, organic fruit snacks, and some nuts. Bench was really good, especially considering i didn't ask for a spotter on any sets. It definitely helped my psyche going into each set that i needed to get it up on my own. My form is improving each workout, and i can feel it getting a lot better. DB Rows were ok today, and so were dips. Incline DB was a joke to do after weighted dips, but some guy i was talking to who i used to deadlift with recommended them so i said what the hell.. it's been a while since i've done them. Skulls were for a pump (which i've never worked out for) and to just hit my triceps.
 
Squat Day- i had 20 minutes to workout, and this was the worst workout of all time lol. Also the first time i left my ipod headphones at home


Squat
45x5
95x3
135x3
185x2
200x5
200x4

Leg Curls- first time and idk why i did them
140x10

1 legged SLDL
35 lb DB x 8 per leg

Decline Situps
10 lb weight behind head x 8


Comments: terrible. I feel like my squats are getting weaker and weaker for some reason- i wanted 200x3x5 today, but i am really feeling shitty on squats. Maybe the increased volume over the rest of the week is tiring my CNS? Leg curls were boring like any machine.. i haven't done a machine besides pullthroughs for a damn long time. didn't have time for anything else, so i just called it a bad workout. Will kill military on tuesday though :)

Also, if anyone has ANY ideas/suggestions as to why my squat might be getting weaker please feel free to let me know. Thanks
 
You hit awesome numbers on 5/3/1 but then right after you've been on a downhill. Simple. You didn't consolidate that newfound strength.

Same issue with me. I hit a 500 Deadlift twice. But, in moving back home and shit, I didn't consolidate my strength. Now? I can do 455 easy but thats the ceiling.

So, what to do....work back up to where you were using Quality Volume and then do a consolidation cycle.

I already made these suggestions to you earlier but you didn't want to listen.
 
Andalite said:
You hit awesome numbers on 5/3/1 but then right after you've been on a downhill. Simple. You didn't consolidate that newfound strength.

Same issue with me. I hit a 500 Deadlift twice. But, in moving back home and shit, I didn't consolidate my strength. Now? I can do 455 easy but thats the ceiling.

So, what to do....work back up to where you were using Quality Volume and then do a consolidation cycle.

I already made these suggestions to you earlier but you didn't want to listen.
Click to expand...

Out of curiosity, how did i lose my newfound strength? My military, bench, and deadlift have been going quite well- just my squat that seems to lag.


Was going to do Military Press Day today since my friend who was driving me around wanted to workout.. I switched after some warmup sets to complexes though. Just helped him learn deadlifts and he did some complexes with me. Short workout


Military Press
45x5
65x5
75x5

BB Complexes
65 lbs--- Back Squat, Hang Clean, Military Press, Front Squat, Row x 6 reps per
75 lbs--- Back Squat, Hang Clean, Military Press, Front Squat, SLDL, Row x 6 reps per
85 lbs--- Back Squat, Hang Clean and Push Press, SLDL x 6 reps per


Comments: This was after playing soccer for about an hour. I guess i'll do military day tomorrow how i originally planned it. Hopefully today won't hinder my performance... Complexes were fun and pretty challenging. With the 85 lbs, I hit my chin on the press of the hang clean and had to set the weight down for a second. Was too hard to do anything else after that though, and i left the gym really sweaty.
 
Military Day- Shoulder was hurting, so i stopped after 3 sets. wanted 5 though


Military Press
45x5
65x5
75x5
95x5- PR 3x5
95x5
95x5

Wide Grip Pullups- also felt it in my shoulder a bit
BWx5
BWx5

Dips- shoulder didn't feel up for it, tried one.

Seated Calves- super slow negatives
70x8
70x8

CGBP
45x5
95x10- PR 4x10
95x10
95x10
95x10

Farmers Walks with trap bar (i will assume it weighs 45 lbs). Each trip is about 15-25 steps depending on how big they are. Small room, but the only one
135x 4 trips
185x 2 trips
205x 2 trips


Comments: Shoulder is feeling better already, but i need to have a stretching routine for my upper body like i do for my lower body. Wide grip pullups were ok- will feel better doing them when my shoulder isn't hurting. CGBP i didn't want to go too heavy, and i saw that my gym just got a trap bar, so i wanted to take advantage of it.
 
Deadlift Day


Deadlift
135x5
185x3
225x3
275x2
315x2- PR 5x2
315x2
315x2
315x2
315x2

Alt DB Curls
20 lb DBs x 10 (per arm)
20 lb DBs x 5

- Ride had to leave, so i left. Did the curls very slow and controlled


Comments: Deadlifts were 90% of 1RM for 5x2, so that was solid. My form was really good throughout every rep, and i definitely could have done more on all of my sets. Graduation tonight followed by "project graduation" from 7:30 PM till 6:00 AM- should be fun :)
 
Thanks andalite! I didn't lift Friday since I got home at 6:45 AM and didn't lift yesterday since i felt like shit.. I pushed my bench day back and will do squats on Tuesday. I may or may not have time for Military on Thursday since I leave for Marseilles for about a week.


Bench Day


Bench Press
45x10
95x5
115x3
135x2
150x5- PR 5x5
150x5
150x5
150x5
150x5

DB Row
45 lb DB x 10 (per arm)- PR 5x10
45 lb DB x 10
45 lb DB x 10
45 lb DB x 10
45 lb DB x 10

Seated Calves- real slow negatives
45x12- PR 4x12
45x12
45x12
45x12

Incline DB
35 lb DBs x 12
35 lb DBs x 12

Pushups (at home after workout)
BW x 20
BW x 20


Comments: Great workout! Didn't have a spotter for my first 3 sets and didn't need the guy who offered for my last 2. After the first set i probably left 3-4 in the tank and after the last one i probably left 1-2 in the tank, so my bench is definitely getting stronger. I think 200 is more than attainable by the end of August, if not sooner. DB Rows went well, although i took long rest between some since some guy kept asking me to spot his bench press. Going to start hitting calves hard with high reps and higher weight, incline DB there were 4 guys working in so i left and did pushups at home which gave me a hell of a chest pump.
 
Thanks TBlock

Ahh really andalite? I remember you saying you went to a ton of places around the globe. Where in Marseilles did you visit? My mom knows someone who is in charge of the festival there, so our hotel and a lot of other expenses are paid.
 
JDid23 said:
Ahh really andalite? I remember you saying you went to a ton of places around the globe. Where in Marseilles did you visit? My mom knows someone who is in charge of the festival there, so our hotel and a lot of other expenses are paid.
Click to expand...

Actually, I retract that statement. I just went and checked. I went to Nice. We did not stop at Marseilles. I have just heard it is beautiful. My bad.

When we visited Europe last we went:

Barcelona
Nice
Florence
Naples
Rome
Pompeii
Capri
Sorento
Livorno

So yeah it was mostly Italy...not France haha....
 
Andalite said:
Actually, I retract that statement. I just went and checked. I went to Nice. We did not stop at Marseilles. I have just heard it is beautiful. My bad.

When we visited Europe last we went:

Barcelona
Nice
Florence
Naples
Rome
Pompeii
Capri
Sorento
Livorno

So yeah it was mostly Italy...not France haha....
Click to expand...

that's terrible. how did you ever manage without Marseilles- lol

That's a hell of a list man, you're probably one of the most well traveled people i've ever (kind of) met.
 
JDid23 said:
that's terrible. how did you ever manage without Marseilles- lol

That's a hell of a list man, you're probably one of the most well traveled people i've ever (kind of) met.
Click to expand...
Thanks, dude. I've been to like 23+ countries. I wanted to work for the CIA but they said no hahaha...even though I can speak like 5 languages.

My parents are HUGE history buffs.

I think of all the places I've visited my FAVORITE trip has been to Israel. I LOVE Israel. If I couldn't live in Bombay, my top 3 plates to live in would be:

1.) Tel Aviv (Israel)
2.) Dallas/San Antonio/Austin/Houston (Texas)
3.) Stockholm (Sweden)

You know what's ironic? I'm Atheist and I love Israel...ahahahaha (only those people familiar with actual Israel will understand why this isn't all that ironic).
 
sweet andalite I've always wanted to travel the world, let alone the us. I want to go to all 50 states, even kansas and nebraska lol
 
Andalite said:
Thanks, dude. I've been to like 23+ countries. I wanted to work for the CIA but they said no hahaha...even though I can speak like 5 languages.

My parents are HUGE history buffs.

I think of all the places I've visited my FAVORITE trip has been to Israel. I LOVE Israel. If I couldn't live in Bombay, my top 3 plates to live in would be:

1.) Tel Aviv (Israel)
2.) Dallas/San Antonio/Austin/Houston (Texas)
3.) Stockholm (Sweden)

You know what's ironic? I'm Atheist and I love Israel...ahahahaha (only those people familiar with actual Israel will understand why this isn't all that ironic).
Click to expand...


What are you trying to do for a career? The CIA is somewhat up my alley in terms of what I want to do, but if you can speak five languages and still got turned down I can't imagine what they are looking for. Where did you go to school and what did you major in? Sorry for prying but you seem like your leading a pretty intense life.
 
miked8c said:
What are you trying to do for a career? The CIA is somewhat up my alley in terms of what I want to do, but if you can speak five languages and still got turned down I can't imagine what they are looking for. Where did you go to school and what did you major in? Sorry for prying but you seem like your leading a pretty intense life.
Click to expand...

:lmao: at traveling the world being intense haha it sounds fun to me:D Damn mike your school sounded really fun though that maritime academy would be sick
 
Tblock1 said:
sweet andalite I've always wanted to travel the world, let alone the us. I want to go to all 50 states, even kansas and nebraska lol
Click to expand...

Thanks man. I've travelled the US pretty well.

I've been to:
Arizona
California
Delaware
Florida
Illinois
Kansas
Mississippi
Nevada
New Jersey
New York
Pennsylvania
Texas
District of Columbia

Where I WANT to go in the US is Hawaii and Alaska. I think Alaska (after seeing The Proposal) is BEAUTIFUL.

If I ever go to Nebraska I will go to Omaha and try to see the Prodigy of Omaha: Warren Buffett :)


miked8c said:
What are you trying to do for a career? The CIA is somewhat up my alley in terms of what I want to do, but if you can speak five languages and still got turned down I can't imagine what they are looking for. Where did you go to school and what did you major in? Sorry for prying but you seem like your leading a pretty intense life.
Click to expand...

I graduated in May 2010 with a BSc. in Business Administration with a Concentration in Finance and a minor in Economics from Trinity University, San Antonio, Texas.

I am currently in Bombay, India (my home) looking for a job as a research analyst. Over the next 3 years I plan on finishing my CFA (Certified Financial Analyst) course and get some solid work experience. Then, I plan on going to one of the top 10 Business Schools in the US and getting my MBA. Then I'll come back to Bombay and set up on my own :)

Right now (short term): the goal is to get a job as a research analyst or financial strategy analyst.

I don't lead an intense life....we travel because my parents are history buffs (so am I).

The CIA won't hire anyone who isn't a US citizen. I'm not a US citizen. You will get in once you put your mind to it. Don't worry :)
 
Andalite said:
Thanks, dude. I've been to like 23+ countries. I wanted to work for the CIA but they said no hahaha...even though I can speak like 5 languages.

My parents are HUGE history buffs.

I think of all the places I've visited my FAVORITE trip has been to Israel. I LOVE Israel. If I couldn't live in Bombay, my top 3 plates to live in would be:

1.) Tel Aviv (Israel)
2.) Dallas/San Antonio/Austin/Houston (Texas)
3.) Stockholm (Sweden)

You know what's ironic? I'm Atheist and I love Israel...ahahahaha (only those people familiar with actual Israel will understand why this isn't all that ironic).
Click to expand...

I've visited
Italy (Cinque Terre)
France (Paris, Caan, and Marseilles soon)
Israel (Jerusalem and Tel Aviv)
Ireland (45 min away from Cork)
Canada (Toronto)
Miami
Few others I am probably missing and i'm not gonna count college visits lol


Out of all of them, Israel was by far my favorite. It's hard to describe, almost intangible.. I can't even put my finger on why I loved it so much.
 
JDid23 said:
Out of all of them, Israel was by far my favorite. It's hard to describe, almost intangible.. I can't even put my finger on why I loved it so much.
Click to expand...

Me too.

As Atheist as I am, I LOVED Jerusalem.....it was just so peaceful and old..I think that did it for me :)

Tel Aviv is the happening city!!! The kids our age there are really cool. I remember telling them I listen to Hebrew Music...they asked me which band. I told them.

The Idan Raichel Project

Oh man....those guys flipped....they were so happy!!! ahahaha...

I like Israel too. I'm very Pro-Israel though...always have been. It was just awesome to actually go there.

The Holocaust Museum in Jerusalem was terrific. I don't think I cried as much as I ever have when I visited that and the Children's Museum (I think that is what it is called). Standing in that dark tunnel with those candles lit representing every child killed in the holocaust and who was unable to grow up was very very moving. So much to learn from that country.

Plus, I see Israel and India as being very similar. We're pretty much surrounded on all sides by enemies. Not one friend. No wonder there are so many joint military operations between India and Israel. :)
 
Lol Iv been:
fishing in france
stayed with school in a hotel in germany for a week when I was 13
stopped off in france and belgium for a few hours with school on the way to germany

never been to any other countries unless you count Wales lol
 
lets see.......I've been.....oh yeah never outside the us of fucking a hahahahahhaha. I'm pro-israel though myself....fuck palestine


You guys know you like Israel because of all the hot girls in the IDF :p
 
Was supposed to do front squats, but I saw this guy who i sometimes lift with deadlifting. He got 315x6ish and looks like he has about 40, 50 pounds on me. After 45x5 front squatting, I told him fuck it and decided to deadlift. It was like i was possessed to deadlift; my gut told me to fucking kill it today. My left hamstring felt kinda weird early on during dynamic stretching, but it felt better after i started deads and foam rolled/stretched it more.

Deadlift
135x5
185x3
225x3
275x1
315x1
365x1- PR (wasn't even a battle)
320x2- PR
325x2- PR
330x2- PR

Bulgarian Split Squat
20 lb DBs x 5 per leg.... my hamstring was feeling kinda weird so i decided to stop

Leg Extensions
140 x 2---- wanted to see all the hype behind these. did not live up to the word of the kids who told me i had to do them.

Abs
Highest Decline Situps x BW x 12
Highest Decline Situps x BW x 12
Russian Twists x 10 lbs x 20
Russian Twists x 10 lbs x 20


Comments: Best workout of my life. I wanted 335x2 on deads, but i was honeslty so tired i didn't hesitate to not do it. I don't like to toute my own horn, but this is my log so i'll go ahead... My form on deadlifts feels flawless and the guy who was deadlifting before me said he couldn't spot any errors. 365 went up without much struggle, which indicates to me that i can probably hit more. My abs felt like they were dying after the russian twists since i haven't hit them in so long. going to start nailing them though because my friend said she never knew i "almost" had a 6 pack the other day... A lot of girls were pleasantly surprised and it would be nice to have a 6 pack without having to flex my abs.
 
if 365 wasnt even a battle why not go for 380?!

6 packs are overrated lol but gj if you have thats another thing you beat me at lol
 
ExtraMile said:
if 365 wasnt even a battle why not go for 380?!

6 packs are overrated lol but gj if you have thats another thing you beat me at lol
Click to expand...

Last time, 355 wasn't a battle and 365 was impossible. 365 has just been a # i have wanted to hit for so long, and I am glad I finally hit it. Some new goals before college are:

Squat- No idea! I might make a goal for front squats once i start again
Deadlift- 405 (too much? if not this i want 385)
Bench- 200
Military- 135


Although idk how switching to a hypertrophy based routine is going to effect these goals. I'll see though I guess
 
nah man 405 is nothing...go for that or more, maybe 415+. It kind of depends on how you do though. 200 is good on bench, and military 135 is good

BTW, I want 500 in the next few months. I hope all the cardio and endurance shit wont stop me though :(
 
Andalite said:
Dude...you should be ashamed of yourself. TMuscle? tsk tsk...

;)
Click to expand...

tmuscle is awesome in my opinion tons of great articles, plus lots of "your kind of stuff" ie injury prevention type stuff. Also, everyone on there is into lifting heavy and eating a lot lol. The one thing though is seriously everyone on there has shitty ass deadlifting form, like worse than my 445 video. I entered a challenge on there to deadlift 545 by september (probably not gonna happen) and people put up videos, everyone's form sucked, but they were all pulling a lot of weight
 
Tblock1 said:
tmuscle is awesome in my opinion tons of great articles, plus lots of "your kind of stuff" ie injury prevention type stuff. Also, everyone on there is into lifting heavy and eating a lot lol. The one thing though is seriously everyone on there has shitty ass deadlifting form, like worse than my 445 video. I entered a challenge on there to deadlift 545 by september (probably not gonna happen) and people put up videos, everyone's form sucked, but they were all pulling a lot of weight
Click to expand...
Dude...no man....people doing shit with half assed form is retarded. I follow t-muscle.

That site is NOTORIOUS for having guys like you described lifting a lot of weight and then disappearing off the board for 6+ months because of some "injury"...yeah no shit.

This site is awesome because of all you guys whose progress I simply LOVE to follow but T-muscle is NOT my cup of tea....even if they are into injury prevention because lifting with bad form is kinda contradictory to that!
 
Andalite said:
Dude...no man....people doing shit with half assed form is retarded. I follow t-muscle.

That site is NOTORIOUS for having guys like you described lifting a lot of weight and then disappearing off the board for 6+ months because of some "injury"...yeah no shit.

This site is awesome because of all you guys whose progress I simply LOVE to follow but T-muscle is NOT my cup of tea....even if they are into injury prevention because lifting with bad form is kinda contradictory to that!
Click to expand...

I'm also on wannabebig (found it before EF), but i prefer EF a lot more even though to be blatantly honest there are more guys and stronger guys on wannabebig.... at least the ones who hang out in this forum on EF and have logs and such. The reason i love EF so much more is because it's more personal. Here, there are a set group of guys who know one another as far as lifting goes, and I feel like I have gotten so much more out of EF for that reason. Guys like TBlock, Mike, Andalite, EM, etc. On WBB, there are lots of PLers and BBers as well as more article writeups, but EF is like a family.
 
If EF is like a family then I'm the breadwinner father.

And T-Block is the pedephile uncle who visits the house every 3 months and sneaks into Ark and Jdids rooms after bedtime.
 
i guess it's only acceptable for my best workout to be followed up by a subpar one.


Military Press
45x5
65x5
75x3
85x10- PR (i think)
85x9
(shoulder bothering me a good amount)

Neutral Grip Chins
6
5
5
(shoulder pain still prevalent)

Dips
5
(same amount of pain. nothing more, nothing less)

Incline DB Curls
15 lb DBs x 10
15 lb DBs x 10
(Yes, this actually felt kinda weird on my shoulder. put the weight down at one point during the 2nd set)

DB Skulls
15 lb DBs x 10
15 lb DBs x 10
15 lb DBs x 10


Comments: Idc about having a bad workout- today was a shittier diet day than usual since i saw grownups at 10:00 AM and got a huge popcorn. I also got 5 hours of sleep since i had to wake up at 7 for a doctors appointment. I'm a bit worried about my shoulder, so hopefully after resting it this trip and developing a stretching routine I will be okay.
 
miked8c said:
If EF is like a family then I'm the breadwinner father.

And T-Block is the pedephile uncle who visits the house every 3 months and sneaks into Ark and Jdids rooms after bedtime.
Click to expand...

damn you keep getting me confused with jdid......

lol yeah I like ef too because following people's logs is fun and you get to know everyone and follow their progress
 
Had a hell of a trip. Since my mom is good friends with the person whose father runs the festival, we got VIP treatment, free hotel, free food every meal, police escorts, and met all these french celebrities. I got drunk almost every night off free and expensive wine/champagne. More importantly, I did get workouts in since they had a (shitty for me at least) gym. They had a lat pulldown machine and some cables.

First day i did upper/lower body complexes consisting of a lota shit with 10 KG DBs... Military Press, Lunges, Goblet Squats, 1 legged RDLs, Floor Press, Rows, Curls, and some other stuff. Then, I did an upper body workout the next time followed by a lower body workout in which i hurt my quad. After that i chilled in the sauna for a while. It feels better now, but I am going to have to focus on quality preworkout stretching. The next time (this was over a 7-8 day span) i killed an upper body workout. I did real high rep stuff with skull crushers, lat pulldowns, tri pushdowns, military pressing, floor pressing, curls, dips (improvised by moving 2 large trash cans together) and more.



I made some progression techniques up on the plane that I am going to give a shot with, and also came to the conclusion i lack the intensity i need with my workouts for them to be more efficient. I am going to start training for hypertrophy this summer and will post an outline for my routine sometime when i get a chance over the next few days
 
ExtraMile said:
sounds fun. What changes are you going to make that you think will start giving you more hypertrophy?
Click to expand...

- Rep range from scattered from 8-20 depending on the exercise
- More exercises (on a consistent basis since i am not only focusing on going heavy and all out on the big 4 lifts)
- This goes with the above, but more back work.. I have noticed my back has been stalling lately with rows/chinups, so I am adding some more direct back work. Same goes with chest. Is it too much though?

This is what I came up with on the plane... I am more than open for criticism as always and would love your opinions since I haven't looked this over more than 1 or 2 times.


A lot of the rep ranges will vary session to session, but progression will always be there.

Upper Body 1
BB Bench- 3x8-12 (might use DBs)
DB Rows- 3x8-15
Incline DB Bench- 3x8-12
Pullups- 5 sets sub failure
DB Skulls- VARIES
Lat Pulldowns- 3x12
Hammer Curls- VARIES

Lower Body 1
Deadlift- VARIES
Front Squat- 3x8
Pullthroughs- 3x12-15
Leg Press- 3x8-20
Seated Calves- VARIES
Russian Twists- VARIES
Leg Raises- VARIES

Upper Body 2
Military Press- 3x8-12 (might do with DBs if BBs keep hurting my shoulder)
Chinups- 5 sets sub failure
Dips- 6 sets sub failure
Chest Supported Rows- 3x8-12
CGBP- VARIES
Incline DB Curls- VARIES
Tricep Pushdowns- 3x12-15

Lower Body 2
Box Squats- not sure yet
1 legged RDL- 3x8-12
Bulgarian Split Squat- 3x10
Leg Curls- not sure if i want to do these, but don't know what else to do for hammies- don't want GMs and can't do GHRs.
Standing Calves- VARIES
Farmers Walks- VARIES
Decline Situps- VARIES


Does this look like too much? Also, would it be beneficial for me to do deadlifts in the lower rep ranges? I like using lower reps/higher weight for deads, but if it's not optimal for hypertrophy then I will do more. I don't want to restrict them to 3x8, so at times i'll be doing something like 4x6, etc.
 
the.gladiator1987 said:
For deads I believe its optimal to keep in lower reps because u can't hekp but lose ur form when goin heavy when u start doin higher reps, u could do high reps once in a while but u won't be near ur max weight
Click to expand...

that's what i've heard, but if you do a weight you can hit with 8 vs a weight you can do with 4 reps, why would you sacrifice form more on 8 than with 4? I believe i did 270x15 (heavy at the time) on 5/3/1 and i didn't sacrifice form at all. Any advice on the routine?
 
Well for deadlifts the other reason you keep it low rep is because the low rep stuff stresses the shit out of your cns and generally provides the most growth and strength. Thatbloke who is focuses on strength and hypertrophy says he keeps the rep low (5 or less) too.

Glad you had a good trip jdid that sounds awesome!
 
the.gladiator1987 said:
I like ur routine. I think high rep deads will be a nice change, better cardio burn more calories too. Ur routine might be too much, its a lot of exercises but u should try it. Stick to it tho ull never know what works and what doesn't if u always change it. That's my problem lol
Click to expand...

I was just going to say the same thing haha! Gladiator I remember you had that awesome routine that I loved then you changed it up like 50 times lol
 
High reps deads is silly. It's just not worth it. Like glad mentioned: you have a high chance of developing poor form = bad habits = motor pathway issues = takes MUCH longer to get it right later = bigger reset
 
I disagree with andalite, I think all that will happen if your continually pulling with bad form. But if you practice keeping good form with high reps, then after a while you will be good at it. You could use that arguement with high reps on any lift. I for one find it hard to stay tight on high rep benchpress but doesnt mean I will never do bench to more than 5 reps. Strongman training could be flipping a tire (if its a long run) for 8-15 flips, they dont bitch about it saying they're gonna get injured and should only ever practice a tire flip to 5 reps or less...

When I can start pulling heavy again I think Im gonne use 3 and 8 for my deadlifts. Rotate each workout. 3 one week then 8 the next, that is what Im doing for all my bodyparts now.

I have done 10 and 15 rep RDL's in the past and had a good outcome. My hams grew and I got stronger, my hook grip also improved a tonne.
 
ExtraMile said:
I disagree with andalite, I think all that will happen if your continually pulling with bad form. But if you practice keeping good form with high reps, then after a while you will be good at it. You could use that arguement with high reps on any lift. I for one find it hard to stay tight on high rep benchpress but doesnt mean I will never do bench to more than 5 reps. Strongman training could be flipping a tire (if its a long run) for 8-15 flips, they dont bitch about it saying they're gonna get injured and should only ever practice a tire flip to 5 reps or less...

When I can start pulling heavy again I think Im gonne use 3 and 8 for my deadlifts. Rotate each workout. 3 one week then 8 the next, that is what Im doing for all my bodyparts now.

I have done 10 and 15 rep RDL's in the past and had a good outcome. My hams grew and I got stronger, my hook grip also improved a tonne.
Click to expand...

I am in agreement with you. I think if you have bad form it's going to show as much on 4 rep sets as on 8 rep sets. I've had countless people critique my form and none of them said there was anything wrong with it. I'm a huge stickler on form as well.

Also EM, RDLs are different than conventional deadlifts.
 
you would be suprised its very easy for form to breakdown on RDL's and it did happen to me a few times I actually think it is easier to keep good form on normal deads than on RDL
 
Lower Body Day-- first day back at the gym in about 2 weeks so i kept it pretty light


Back Squat
135x10
135x10
135x10

1 legged DB RDL
30 lb DB x 12 (per leg)
30 lb DB x 12
30 lb DB x 12

Leg Press
90x15
90x15
90x15

Leg Curls
90x10

Pullthroughs (some girls i know took the leg curls and didn't feel like talking)
65 KG x 15- PR 3x15
65 KG x 15
65 KG x 15

Standing Calves
Rest/Pause to 75 reps with 90 lbs

Farmers Walks with trap bar- each trip is about 15ish regular steps. had to keep even #s of trips after the 3 trips because i couldn't leave the bar in the prime spot at the gym.
185 lbs x 3 trips
185 lbs x 4 trips- PR
185 lbs x 2 trips
185 lbs x 2 trips
- 11 trips @ 185 lbs- PR

Abs-- Going to do them at home since i had to leave the gym right after farmers walks.


Comments: Not bad and not that time consuming. I stretched a lot more pre-workout today and did some foam rolling. Going to try to make a habit of this. I kept it real light on most stuff today, especially leg press which i have never done believe it or not. The looks i got during farmers walks far exceeded the looks i usually get during pullthroughs. One lady was yelling at a deaf trainer, but i couldn't hear what she was saying because my ipod was blasting. Saw her hand motions and mouth though. Good workout and i look forward to my high rep training :)
 
JDid23 said:
Lower Body Day-- first day back at the gym in about 2 weeks so i kept it pretty light


Back Squat
135x10
135x10
135x10

1 legged DB RDL
30 lb DB x 12 (per leg)
30 lb DB x 12
30 lb DB x 12

Leg Press
90x15
90x15
90x15

Leg Curls
90x10

Pullthroughs (some girls i know took the leg curls and didn't feel like talking)
65 KG x 15- PR 3x15
65 KG x 15
65 KG x 15

Standing Calves
Rest/Pause to 75 reps with 90 lbs

Farmers Walks with trap bar- each trip is about 15ish regular steps. had to keep even #s of trips after the 3 trips because i couldn't leave the bar in the prime spot at the gym.
185 lbs x 3 trips
185 lbs x 4 trips- PR
185 lbs x 2 trips
185 lbs x 2 trips
- 11 trips @ 185 lbs- PR

Abs-- Going to do them at home since i had to leave the gym right after farmers walks.


Comments: Not bad and not that time consuming. I stretched a lot more pre-workout today and did some foam rolling. Going to try to make a habit of this. I kept it real light on most stuff today, especially leg press which i have never done believe it or not. The looks i got during farmers walks far exceeded the looks i usually get during pullthroughs. One lady was yelling at a deaf trainer, but i couldn't hear what she was saying because my ipod was blasting. Saw her hand motions and mouth though. Good workout and i look forward to my high rep training :)
Click to expand...

Man you really lost a lot of strength man only 3x10x135? Shit that is weak yo!
 
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