View Full Version : Bert's Bulking Journal.
Not giving any reaosns for this, those who know me know why: I am going to make 15 stone my goal for now.
The Routine (which is not up for debate)
1.
Squat - 3x5
Zercher/OHS/Lunge - 3x8
GoodMorning - 3x8
RDL - 3x8
Calves Raise - 3x8
Thick Bar Curl - 4x10
2.
Bench Press - 3x5
DB Bench Press - 3x8
Weighted Pressups - 3x8
Flyes - 3x8
Pushdowns - 3x8
Cubans - Lots
3.
Deadlift - 5x2
Power Clean - 5x2
Pullthrough - 3x8
Calves Raise - 3x8
Row - 3x8
Pullups - 3x8
4.
Mill Press - 3x5
Dip - 3x8
CGbench - 3x8
Pushdowns - 3x8
RDR - 3x8
Cubans - Lots
I am going to be eating lots and lots of good food. I have even orderd some gay supplements (instant whey and instant mass) and a tartan thong.
Gonna try and stick to this: [protien]
1. Cereal, coffee and whey in water. [40g]
2. Toast/Sandwich, 1 pint milk. [20-40g]
3. Fruit item, whey in water. [20g]
4. Sandwich, yogurt, 1pint milk. [80g]
5. Fruit item, whey in water. [20g]
6. Train + water + instant mass after [50g]
7. Meat/veg based meal for dinner, 1 pint milk [50-60g]
8. Whey in water or 2 pints milk [40g]
Total: 300-330g
Whilst I welcome comments and critique, this routine is NOT up for debate right now. I want to have some fun and enjoy myself for a while before I get all serious again. So no comments on it for now thanks. This journal is mainly a place for me to montier my progress.
PikeKing
23-10-2004, 11:25
I am going to be eating lots and lots of good food. I have even orderd some gay supplements (instant whey and instant mass) and a tartan thong.
God you really are coming out of the closet mate, good luck with the new approach.
When can we expect to see some tartan thong pics?
Ha ha. Not for a while. Am goign to get some pics up soon though, just not gay ones, ala "Dg."
PikeKing
23-10-2004, 11:29
Ha ha. Not for a while. Am goign to get some pics up soon though, just not gay ones, ala "Dg."
cool take measurements too so u can compare them in 12 weeks times, that way you'll have proof and can send that penis pump back
God you really are coming out of the closet mate, good luck with the new approach.
When can we expect to see some tartan thong pics?
Yeah, good luck with the bbing. You have pushdowns 2x a week. Why?
cool take measurements too so u can compare them in 12 weeks times, that way you'll have proof and can send that penis pump back
Have done. Though I got the calve mesurement worng. They arebnt 14" they are 16". I thought it was wrong when i wrote it the other day, so i re-mesured.
Yeah, good luck with the bbing. You have pushdowns 2x a week. Why?
I like them, and as i already have benching, mill pressing, dips and CGB there isn't much else that is as good for tri mass. Lockouts maybe, but they aren't enjoyable.
I like them, and as i already have benching, mill pressing, dips and CGB there isn't much else that is as good for tri mass. Lockouts maybe, but they aren't enjoyable.
Fair enough.
How about some DB curl's and swiss ball crunche's in the squat rack?
I like them, apparently...
PikeKing
23-10-2004, 11:43
you have lots and lots of posterior chain work, you feel thats a weakness for you?
Yeah, my PC is a weak point. I like caneing my hams too. Nice feeling.
Fair enough.
How about some DB curl's and swiss ball crunche's in the squat rack?
I like them, apparently...
Sorry mate, i'll change the sig :)
http://pg.photos.yahoo.com/ph/robmoatesv2/detail?.dir=/f1bc&.dnm=b9f2.jpg&.src=ph
There is a photo for all you gimps to salivate over. Front this tme.
I like them, and as i already have benching, mill pressing, dips and CGB there isn't much else that is as good for tri mass. Lockouts maybe, but they aren't enjoyable.
how about skullcrushers?
http://pg.photos.yahoo.com/ph/robmoatesv2/detail?.dir=/f1bc&.dnm=b9f2.jpg&.src=ph
There is a photo for all you gimps to salivate over. Front this tme.
looking good from what i can see, cant you take one with better lighting?
how about skullcrushers?
They give me awful tendon pain. And they are not very productive IMO.
looking good from what i can see, cant you take one with better lighting?
I plan to take some really good ones soon. I am buying an SLR/really good digi cam soon, so when i have got that, I will put more up.
They give me awful tendon pain. And they are not very productive IMO.
okiedoke, when i used them i felt it really hard in my tri's and alot of people say they are the best tricep mass builders... but no point doing it if you dont like it/causes pain.
I plan to take some really good ones soon. I am buying an SLR/really good digi cam soon, so when i have got that, I will put more up.
ok i shall be waiting enthusiastically (with one hand) in the mean time :040:
skull crushers are shit for strength
if you ever think about doing a skull crusher, do a JM press varient instead
LOL@Cheg and agree with helpy.
skull crushers are shit for strength
if you ever think about doing a skull crusher, do a JM press varient instead
yeah i wasnt saying they are good for strength, but i thought rob wanted some mass
Did some grip today:
Pinch Block - 25kg held for 30seconds whilst walking around. x2
Lever work - 6lb axe with 70cm handle waved about for a bit. x2
Grippers - CoC #2 x3x1 on each hand.
the block
25-10-2004, 01:57
will be watching this with interest. i have plans also to do something similair after mid november odd.
Did some grip today:
Pinch Block - 25kg held for 30seconds whilst walking around. x2
Lever work - 6lb axe with 70cm handle waved about for a bit. x2
Grippers - CoC #2 x3x1 on each hand.
Rob I took your advice about walking around when pinching, but it didnt make any difference to what I could lift.
Lift heavier then. Or swing it about a bit. It should be harder. It IS better that way.
Stardate: monday.
Oly Squat - 60x15 80x7 90x5 95x5 100x5
Zercher Squat - 60x8 60x8 60x4
Paused GM's - 60x8 60x8 60x6
RDL - 100x8 100x6 100x2
Calves Raise - 100x3x8
Calves Hop - 10kgDBx1x50
Thick Bar Curl - 40x10 40x10 40x8 40x6
I love this soft cock high rep stuff. that was the most enjoyable session that I have had in ages. Zerchers were horrible on my arms, but also hell on my quads. AWESOME. Paused GM's make sense to increase TUL. just a 2sec pause. Feels better too. Calves hop is a new thing i am trying, its (hopefully) my secret weapon. Grab a DB and hop on 1 foot! Simple, yet (hopefully) effective.
New layout for eating. Still haven't got the whey i orderd yet, so still drinking tons o' milk.
01. Cereal + water + coffee
02. Train + water
03. Roast dinner (lamb) + water
04. Chicken peri peri + rice
05. Cheese and ham toasties. Three of them.
No of pints of milk drank today: 8
Oh yeah, Mike, shut up. :)
Swing it? You want me to swing my block and loading pin like nunchucks or something?
Oh yeah, Mike, shut up. :)
:D
I mean shake it about from side to side as you walk, make it harder.
I mean shake it about from side to side as you walk, make it harder.
Pinching whilst doing a back flip would make it harder, doesnt mean I should do it though.
Don't be gay. You know what i mean.
GoldenArrow
25-10-2004, 18:43
I mean shake it about from side to side as you walk, make it harder.
Sounds like something Eddie Guerrero would do..
I can't believe someone has removed my post :017: ...Wobert would have loved that one :mad:
I deleted it because it is Roberts Journal and not a bitching and piss taking ground!
Cheers K. I don't want Rage posting in my journal full stop TBH :019:
Stardate: Tuesday.
Bench - 40x10 50x5 60x5 # 70x5 70x4 70x5
DB Bench - 20x8 24x8 24x6
Weighted Pressups - 10x8 10x7 10x7
DB Flyes - 12x8 14x8 14x6
1armPushdowns - 1/3 Stack x2x10
01. Toast + coffee.
02. Tuna sandwiches + water.
03. Salmon sandwiches + coffee (starbucks).
04. Lucazade (pre-training).
05. Tons o' water (while training).
06. 2 pints milk (PWO)
07. Lamb and veg and potato's.
No of pints milk drank today in additon to the above: 6
Great session. DB Bench and WeightedPressups were excruciatingly hard. actually Bench with a normal grip (fingers on the ring) was astonishingly difficult too. Exercises that weights are moving up on next session: Bench.
the block
26-10-2004, 19:49
Paused GM's make sense to increase TUL. just a 2sec pause. Feels better too. Calves hop is a new thing i am trying, its (hopefully) my secret weapon. Grab a DB and hop on 1 foot! Simple, yet (hopefully) effective.
whats TUL?
and may it not be a tad perilous hopping with a dumbbell, or does your foot not actually leave the floor completely? i'd rather do heavy farmers walk up a flight of stairs.
hows the doms? :062:
TUL=Time Under Load.
The foot does leave the floor, but its not like I am using 50kg DB's. No stairs to do FW and the bells aren't heavy enough either.
Paused GM's rule, try 'em.
HIIT swimming today, followed by steam room and stretching.
01. Cereal + coffee.
02. Lots of water+ banana.
04. Lasange + water.
05. Coffee + 2 blue ribbons.
06. Chicken tikka + rice.
07. Some kind of meat and veg based meal + potato.
No of pints of milk drunk today in addtion to above: 5
HIIT swimming today, followed by steam room and stretching.
01. Cereal + coffee.
02. Lots of water+ banana.
04. Lasange + water.
05. Coffee + 2 blue ribbons.
06. Chicken tikka + rice.
07. Some kind of meat and veg based meal + potato.
No of pints of milk drunk today in addtion to above: 5
What's a blue ribbon? Steam rooms are gay.
Fcuking hell, is everyone south England a complete moron, or what? Blue Ribbons were a staple of any persons childhood diet. Where I come from mate, you got beat up if you didn't have one in your lunchbox. [Its a choc bic].
Steam rooms aid my recovery, which is nessecary, cos I do more volume than you strength training fags.
Fcuking hell, is everyone south England a complete moron, or what? Blue Ribbons were a staple of any persons childhood diet. Where I come from mate, you got beat up if you didn't have one in your lunchbox. [Its a choc bic].
Steam rooms aid my recovery, which is nessecary, cos I do more volume than you strength training fags.
Ahh you northerners. In a minute you are going to tell me that brown sauce is better then ketchup in a bacon sandwich. I'm not a southerner anyway, I'm mediterranean :019: .
Steam rooms are gay, they're for old fat people trying to lose weight.
Mediterranean eh? You'll be telling me to put onion and garlic up my bum and shower in olive oil next....
Brown sauce rules BTW. If you plan on doig a real workout in the near future (high volume) then you might just have to get used to the steam room laddy.
Mediterranean eh? You'll be telling me to put onion and garlic up my bum and shower in olive oil next....
Brown sauce rules BTW. If you plan on doig a real workout in the near future (high volume) then you might just have to get used to the steam room laddy.
Tomatoes, herbs, olive oil, real vegetables...actual. In other words proper food.
Real workout? LMAO. The flye boy is giving me advice.... :043:
I've used the steam room before, all it does is make you sweat. Maybe I'll appreciate it when I get older.
Tomatoes, herbs, olive oil, real vegetables...actual. In other words proper food.
Ha ha. [best greek accent]He-sa sayin bad-a things about our loverly countrya. [/best greek accent]
Real workout? LMAO. The flye boy is giving me advice.... :043:
Hell yeah he is. Get off your lard arse and do some real work so you have to breath heavy, and stop checking your hair inbetween sets.
I've used the steam room before, all it does is make you sweat. Maybe I'll appreciate it when I get older.
When I said steam room, I meant a proper one at the gym, not standing in the bathroom while your boyfriend turns the shower on hot and waiting till the windows get condensation on them.
Ha ha. [best greek accent]He-sa sayin bad-a things about our loverly countrya. [/best greek accent]
That's a great Italian accent you have there (dumb ass).
Hell yeah he is. Get off your lard arse and do some real work so you have to breath heavy, and stop checking your hair inbetween sets.
Fine. As of Mondey it's leg extensions for squats, cable flyes for bench and hypers for deads. What rep range would you recommend o-king of real work?
When I said steam room, I meant a proper one at the gym, not standing in the bathroom while your boyfriend turns the shower on hot and waiting till the windows get condensation on them.
You shouldnt be discussing your homo-erotic fantasies on here, what you get up to with the other pump boys is your business.
That's a great Italian accent you have there (dumb ass).
LOL. Your all the same with your loose women and your bi-curious nature, you mediterraneans.
Fine. As of Mondey it's leg extensions for squats, cable flyes for bench and hypers for deads. What rep range would you recommend o-king of real work?
I don't do any of them. I wouldn't reccomend you do either. I't might be too much for ya.
You shouldnt be discussing your homo-erotic fantasies on here, what you get up to with the other pump boys is your business
Excuse me, IIRC you have the copyright on that particular avenue of pleasure!
LOL. Your all the same with your loose women and your bi-curious nature, you mediterraneans.
Have you actually met anyone that isnt British?
I don't do any of them. I wouldn't reccomend you do either. I't might be too much for ya.
Liar, you love a good iso to get a good pump, ready for the homo massage boy to "relax you".
Excuse me, IIRC you have the copyright on that particular avenue of pleasure!
Shhhhh.
PS we are wasting band width.
Youtr right. We are wasting PK's bandwidth. Sorry mate. [Mike, i'll continue this via PM :024: :016: ]
BengDogg
27-10-2004, 21:54
I mean shake it about from side to side as you walk, make it harder.
Shake it like a polariod picture? :033:
When are you two ladies going to stop flirting and start training? :044:
:030:
I am not the worlds best at staying sober, but the last 24hrs have been a touch, err... excessive.
Basically, last night (9pm-4:15am) I drank in the region of 30 units of alcohol. Then this morning I followed that up (not my suggestion, but it did sound like fun) with a "hair of the dog." Which was basically, another bottle of wine, and the remaining bottles of stella (5 each).
Chester town centre is normally unbarebly busy at any time of the day, but when your w*nkerd out of your skull at 10am and staggering through the street, you don't notic eall the annoying OAP's and 12y/o townies. Starbucks I notice have started serving their Christmas special: Gingerbread Latte (Gods own nectar), so we had a couple of them. I then soberd up in the park whilst playing touch soccer (NHB) and was for some reason convinced I had arranged to meet a guy at the gym at 3pm.
Went to the gym, Andy not there, turns out he wasn't supposed to be either. So I did a workout anyways.
GoodMornings* - 40x10 60x5 70x2 80x2 90x2 100x2 105x2
Powercleans - 60x2 65x2 70x2 72.5x2 75x2
Pullthroughs - 2/3 stack x3x8
BB-Rows - 60x2x8 70x8
Chins@bw+5k - 1x5 1x4 1x2
Chins@bw* - 1x13
Plate Curls* - 5kgx2x30
*(Instead of deadlifts [5x2], because I fcuking felt like it)
*(same reason again)
Not a bad sesison, all things considerd. Up your fcuking arse John. :045:
Basically, last night (9pm-4:15am) I drank in the region of 30 units of alcohol. Then this morning I followed that up (not my suggestion, but it did sound like fun) with a "hair of the dog." Which was basically, another bottle of wine, and the remaining bottles of stella (5 each).
:018:
You basically fcuked up your training and are showing off about it? I dont understand... :017: :009:
:018:
You basically fcuked up your training and are showing off about it? I dont understand... :017: :009:
Fcuked up my training? Maybe (thats a GM and powerclean personal best BTW). Seriously, even if I did, who cares? I don't, so there is no reason why you should. Showing off? I keep a journal, it happend, so its in the journal, end of.
Fcuked up my training? Maybe (thats a GM and powerclean personal best BTW). Seriously, even if I did, who cares? I don't, so there is no reason why you should. Showing off? I keep a journal, it happend, so its in the journal, end of.
You should care! Thats a silly thing to say. Yes you are showing off, getting pissed is nothing to be proud of.
They maybe personal bests because you have been under performing and maybe could have managed them weeks ago.
To reinterate my point YOU should care about YOUR training. Myself and a few other members care more about your training then you do. This is a problem.
Moaning c*nt. Stardate: 29102004.1741
Mill Press - Barx20 30x10 40x8 50x5 50x5 50x4
Dips - BWx10 BW+10x7 BW+10x5 BW+10x4
CGBench - Barx20 40x8 50x8 50x8 50x7
RearDeltRaise - 9x3x8
Cuban Rotations - 2x20
1armPushdowns - 1/3stackx2x10
Static Hold - 170x10seconds 190x51seconds
Gutted I didn't get all 5 reps on the last set with 50kg for Mill Press. Will move the weight up anyway next session. Dips; well, it might be ages since I last did dips, but that was pathetic TBH. Same weight for next sessions and all subsequent ones till get full 3x8. Also, we have no dip belt so I used the neck harness and wore it like one of those faggy gold chains that scallys wear. CGBench was another dissapointment, I kept getting these weird twinges in my forarm near lockout. Anyhoo, PK you need to re-adjust my time for event 3 in the grip comp.
Giggle...rear delt raises...giggle.
Not a good session at all. Why?
Your right, it was a crap session. My CGB and Dipping was terrible. That was down to that twinging I got in the forarm though, if that didn't happen, it would of been fine.
Also, I notice you haven't entered a time for event 3 in the grip comp you puff.
Your right, it was a crap session. My CGB and Dipping was terrible. That was down to that twinging I got in the forarm though, if that didn't happen, it would of been fine.
Also, I notice you haven't entered a time for event 3 in the grip comp you puff.
A twinge? Too much weight? Bad form? Seems to happen a lot to you.
3 is m/g static hold? I'm not doing them at the moment, sh1t i'm not even deadlifting. You know i'm funny about posting up lifts.
RDR's are an important part of any routine that involves a lot of emphasis on pressing. Remember, I am doing Benching, CGBenching, Dips, Weighted Pressups and OHP -and all for lots of volume. The only pulling I have is Cleans [5x2], Rows [3x8] and Chins [whatever I can manage after Rows]. Giggle all you want, it'll be me with balanced shoulders in the long run lad.
A twinge? Too much weight? Bad form? Seems to happen a lot to you.
3 is m/g static hold? I'm not doing them at the moment, sh1t i'm not even deadlifting. You know i'm funny about posting up lifts.
None of the above. I have impeccable form, thats one reason why I am reluctant to push weights up every week. I'd rather not be in the position you, pk, black knight and knighty are in thanks*, so I like to be very careful. The weight only goes up when I know I am not putting my from at risk.
Too much weight, are you taking the p1ss? 50kg is not even within 30kg of my 1RM. Twinges do not happrn a lot. From memory, I have had 3 in my lifting career.
1. Last month: Left wrist. Too much thick bar work. [Remedy: cut back on TB work]
2. 2 weeks ago: Right triceps. 2" Rack Pulls with 260kg. [Remedy: stop it]
3. Today: Forarms, both. Dips and CGB. [Remedy: rest]
EDIT* You lot might not be injured because of form, but your still injured.
RDR's are an important part of any routine that involves a lot of emphasis on pressing. Remember, I am doing Benching, CGBenching, Dipping, Weighted Pressups, OHP and Dips. The only pulling I have is Cleans, Rows and Chins. Giggle all you want, it'll be me with balanced shoulders in the long run lad.
You sound like someone else. Rear delt raises do to pressing what leg extensions do for increased jump performance - fcuk all.
Sure rear delts get worked and are of great use (the delts, not the raises) but doing raises to increasing pressing......
You sound like someone else. Rear delt raises do to pressing what leg extensions do for increased jump performance - fcuk all.
Sure rear delts get worked and are of great use (the delts, not the raises) but doing raises to increasing pressing......
2 Things Mike:
1. Rear Delt Raises are not intended to boost my pressing. They are there to improve my rowing and chinning. I.e. To balence out all the pressing.
2. Remind yourself why I am doing this routine. Is it to boost my pressing?
None of the above. I have impeccable form, thats one reason why I am reluctant to push weights up every week. I'd rather not be in the position you, pk, black knight and knighty are in thanks, so I like to be very careful. The weight only goes up when I know I am not putting myself at risk. Too much weight, are you taking the p1ss? 50kg is not even within 30kg of my 1RM. Twinges do not happrn a lot. From memory, I have had 3 in my lifting career.
1. Last month: Left wrist. Too much thick bar work. [Remedy: cut back on TB work]
2. 2 weeks ago: Right triceps. 2" Rack Pulls with 260kg. [Remedy: stop it]
3. Today: Forarms, both. Dips and CGB. [Remedy: rest]
Impeccable form? Says you. Everyone thinks their form is great. Parrallel squatter do quater squats and think it's parrallel.
I was careful as I think the others were, sh1t happens sometimes, you take a risk. In my case I didnt take a risk, it happened. I'll recover and be back better then ever, with an extra kick from my glutes, I WILL be doing PB's and am looking forward to it.
3 injuries in a month, hmmmmmmmmm.........................
2 Things Mike:
1. Rear Delt Raises are not intended to boost my pressing. They are there to improve my rowing and chinning. I.e. To balence out all the pressing.
2. Remind yourself why I am doing this routine. Is it to boost my pressing?
RDR's are an important part of any routine that involves a lot of emphasis on pressing
I'm confused!
You're doing the routine for fun which is fine. The reason I picked up on it was because of the second quote above.
I dont understand training for fun. The real fun part for me is adding weight to the bar. You are different in that respect which is difficult for me to understand your motivation.
3 injuries in a month, hmmmmmmmmm.........................
Yes. Its interesting that I never once injured myself when I trained my way, using my routines, and going for targets I set. Then people start hassling me, telling me what they think I should be doing etc etc, and BAM, all of a sudden I get 3 [minor, but could of been much worse, esp the triceps one] injuries.
Parrallel squatter do quater squats and think it's parrallel.
My bottocks touch my calves on every single rep.
Its pretty simple, Mike.
The more pressing you do [I.e. a routine that has a lot of emphasis on pressing], the more you need to balence that "anterior chain" power, out.
Yes. Its interesting that I never once injured myself when I trained my way, using my routines, and going for targets I set. Then people start hassling me, telling me what they think I should be doing etc etc, and BAM, all of a sudden I get 3 [minor, but could of been much worse, esp the triceps one] injuries.
My bottocks touch my calves on every single rep.
The routines given to you were altered by you to cater for your insistant high volume, high intensity style. I told you it was too much IIRC.
Its pretty simple, Mike.
The more pressing you do [I.e. a routine that has a lot of emphasis on pressing], the more you need to balence that "anterior chain" power, out.
That doesnt explain why you NEED to "balance it out" with rear dealt raises, you can use better exercises.
First you say it isnt for pressing and now it is?
Thats immaterial. The fact remains, when left to my own devices, my lifts go up and up*, and I don't get injured. When people but-the-fcuk-in, the sh1t hits the fan, and progress grinds to a halt. Which is why this time I am not listening to a thing anyone says about what I should be doing, or what I need to aim for.
*When I kept a journal on UKM IIRC I put 20kg on my push press in 4 weeks!
*When I follwed the subsequent routine put togteher by everone on UKM, progress stalled.
I have come to the conclusion, that right now, I know best. For sure: I want+need your input when it comes to strength training, but for now, i'm fine and dandy thanks mate.
That doesnt explain why you NEED to "balance it out" with rear dealt raises, you can use better exercises.
First you say it isnt for pressing and now it is?
Are you trying to NOT understand this? If you bench your ass off and do nothing for your pulling you are going to look like a fcuking ape, and maybe develop postural problems. I am not that keen on either of those options thanks. I don't see whats hard to understand about that. What would you suggest in its place, given that I already Clean+Chin [vertical pull] and Row [Horizontal pull]?
No I didn't. I have said all the way through this thread, RDR's are NOT to boost my pressing.
Thats immaterial. The fact remains, when left to my own devices, my lifts go up and up*, and I don't get injured. When people but-the-fcuk-in, the sh1t hits the fan, and progress grinds to a halt. Which is why this time I am not listening to a thing anyone says about what I should be doing, or what I need to aim for.
*When I kept a journal on UKM IIRC I put 20kg on my push press in 4 weeks!
*When I follwed the subsequent routine put togteher by everone on UKM, progress stalled.
I have come to the conclusion, that right now, I know best. For sure: I want+need your input when it comes to strength training, but for now, i'm fine and dandy thanks mate.
LMAO, you dont listen to me anyway. You bang on about how you do what you want to do, but complain that you are easily influenced by some of us?
You think you always know best. I commented on your use of rdr's and you gave me a crap reason, and this has now escalated from there. You missed the most important part of our conversation:
I dont understand training for fun. The real fun part for me is adding weight to the bar. You are different in that respect which is difficult for me to understand your motivation.
Are you trying to NOT understand this? If you bench your ass off and do nothing for your pulling you are going to look like a fcuking ape, and maybe develop postural problems. I am not that keen on either of those options thanks. I don'tsee whats hard about that. What would you suggest in its place, given that I already Clean+Chin [vertical pull] and Row [Horizontal pull]?
At last he gets it :038: ! You dont need rdr, you do enough. They will not help your pressing. Hooray for Rob.
LMAO, you dont listen to me anyway. You bang on about how you do what you want to do, but complain that you are easily influenced by some of us?
You think you always know best. I commented on your use of rdr's and you gave me a crap reason, and this has now escalated from there. You missed the most important part of our conversation:
Wrong again. I have not said Iam easily influenced by anyone on here. I am stating that my injuries coincide with certain peoples acting like a prick. (not you incase that wasn't clear).
It isn't a crap reason, you have basically just missed the point.
You are different in that respect which is difficult for me to understand your motivation
I have highlighted a word I think you need to look closely at. I am different, my motivation is different. I like getting stronger, that doesn't mean its the primary reason why I train.
At last he gets it :038: ! You dont need rdr, you do enough. They will not help your pressing. Hooray for Rob.
Wrong for the 3rd time. I blatently do not "get it" other wise I wouldn't have asked you for an alternative. RDR's are useful and in this instance, are fit for purpose. They stay.
Wrong again. I have not said Iam easily influenced by anyone on here. I am stating that my injuries coincide with certain peoples acting like a prick. (not you incase that wasn't clear).
I know you havent said it but you blame injuries from taking peoples advice.
If you dont understand this by now just drop it.
have highlighted a word I think you need to look closely at. I am different, my motivation is different. I like getting stronger, that doesn't mean its the primary reason why I train.
You are different in terms of ideology, not differnt in the sense you can get away with doing raises to boost your bench. This is silly. Again if you dont get it, lets drop it.
Wrong for the 3rd time. I blatently do not "get it" other wise I wouldn't have asked you for an alternative. RDR's are useful and in this instance, are fit for purpose. They stay.
You dont need alternatives. I cant honestly give you alternatives as I dont do crap exercises so I wouldnt know. Again you have avoided the question:
Why is p1ssing around fun?
1. I am not blaming them. I am suggesting there could be a link.
2. RDR's are useful for shoulder strength in general. They bost the volume of the workout without taxing areas I don't want taxed. That means bigger shoulders. And thats what I am trianing for right now.
Consider it dropped.
Mega shoulder and tri DOMS today. Not good at all. Went for a swimm to clam it down. Started to do some HIIT but after 9 mins my shoulders were burning (as in the BBer version of burn) so bad if I had carried on I would of had to don a pair of matching weightlifting gloves and bum bag, and shout "yeah buddy, light weight." Ain't happenin'.
So, just relaxed in the hydrospa thing for a while, chatted up some milf, got a semi-on looking at her chest (she was soooooooo up for it), so I had to wait till it had gone down before I could leave the pool. Stretched. Went into steam room for 10mins, then did some contrast showering for 5 mins (1 min in each shower). Now my shoulders and tris feel tickedy-boo, so thats a plus.
01. coffeex2
02. 50g oats + 50g whey in 1 pint milk.
03. 6 grilled rashers unsalted bacon with all fat cut off. 3 eggs scrambled. 12 rounds of bread. 3 large mushrooms from back garden. 1 pint milk.
04. Half a chicken, 75g almonds, cheese. 1 pint water.
tut tut
a real man would of screwed her :D
I said to Knighty, I would of fcuked her up the sh1t pipe in the car park if I wasn't such a perfect boyfriend.
got a semi-on looking at her chest (she was soooooooo up for it), so I had to wait till it had gone down before I could leave the pool.
LMAO!
Today I ate over 7000kcals. Nuff said.
Today I ate over 7000kcals. Nuff said.
Fat boy.
Man of Steel
01-11-2004, 13:21
Since you're a grip connoisseur, how about trying plate pince RDL's and a set of plate pinch flyes?
kinkymisspinky
02-11-2004, 00:24
Today I ate over 7000kcals. Nuff said.
wow. i'm in awe.
i've been trying to fatten up my skinny boy by carrying shakers full of fortified milk to his work and forcing him to drink them all. hehe.
PikeKing
02-11-2004, 08:55
wow. i'm in awe.
i've been trying to fatten up my skinny boy by carrying shakers full of fortified milk to his work and forcing him to drink them all. hehe.
you should put lard croutons in the milk
Ian's appitite is no different to that of any real man. The difference is, he drinks an awful lot of the "white stuff" when you think he is at work. Trouble being, its not milk!
Anyways, yesterdays workout:
Oly Squat - 60x15 80x7 92.5x5 97.5x5 102.5x5
Zercher Squat - 60x8 60x8 60x8
Paued GM's - 65x8 65x8 65x8
RDL (off 2" blocks) - 80x8 80x8 80x4
Calves Raise - 140x8 140x6 140x6
Calves Hop - 10kgDBx2x50 on each leg.
Thick Bar Curl - 40x10 40x10 40x10 40x6
Another throughly enjoyable session. Oly squat weight went up, and will go up again next week. Zercher squat was very difficult, btu the weight will still go up next week. (Incidentally, I have been considering getting a belt to wear for these, as my lower back is fryed to sh1t after doing them, also, I reckon I could manage 80kg if my core could handle it). GM's were fairly hellish after zerchers, but still got all the reps and the weight will go up next week, though if todays DOMS is anything to go by, I wont be able to walk next week. RDL's I decided to do off 2x20kg plates to make it harder. Next week I will stick wth this weight so I get 3x8 and then will up the weight again (without the blocks, then the following week use the blocks with that weight, and repeat the pattern). Calves raise was good, claves hop was not nice, I had to walk like a twat afterwards. Thick bar curl is coming along nicely, next session I anticipate I will get all 4x10 and so can up the weight thereafter!
Update on weight afetr 2 weeks: 83kg yesterday eve. All mesurements the same, bar (strangely) the forarms, which are a full .25" bigger. Odd really as I have cut out the grip work almost completely. -I do TBCurls and TBOHP and the occasional Blob/nail bend/lever session.
Lastly, my 10lb of free, as in £0, whey came today. Blueberry is awesome, so I will be drinking 150g of it a day in my quest to be 15stone by spring. Mixes well and tatses great. Much better than that choclate sh1te.
Since you're a grip connoisseur, how about trying plate pince RDL's and a set of plate pinch flyes?
I do reverse grip P-curls and plate pinch RDL's already.
Why are you doing Rdeads of blocks? I mean do you bend below parallel or something?
Whoever recommended blueberry whey, definately has good taste...
Mike you know your a legend already, the last thing your zeppelin sized head needs right now is to be inflated even more, hell, you wouldn't fit through doors!
The RDL off blocks are way past parallel, kind of like an SLDL, but with an eccentric phase 1st.
Mike you know your a legend already, the last thing your zeppelin sized head needs right now is to be inflated even more, hell, you wouldn't fit through doors!
The RDL off blocks are way past parallel, kind of like an SLDL, but with an eccentric phase 1st.
I dont know what a zeppelin head is.
I suspect you maybe rounding your back if you are going that deep.
A zeppelin is a large inflateable form of transport. Usually about 50m in length, 20m in height and full of hot gas.
Todays session:
Bench - Barx20 40x11 50x7 60x5 70x5 70x4 70x5
DB Bench - 20x8 24x8 24x8
Weighted Pressups - 10kg x10 10kg x8 10kg x8
Flyes - 10x10 12x8 14x6
1armPushdowns - 5x10 with about 1/3 stack.
Everything is improving. On most things weights are going up next session.
A zeppelin is a large inflateable form of transport. Usually about 50m in length, 20m in height and full of hot gas.
Okay, thanks.
I suspect you maybe rounding your back if you are going that deep.
Well do ya?
I don't think I am, I do bend the legs slightly. Like I said though, its a RDL-SLDL hybrid.
I don't think I am, I do bend the legs slightly. Like I said though, its a RDL-SLDL hybrid.
If so then I doubt you are getting your glutes back far enough. I dont think I could bend below parallel and get my glutes back the same distance.
Maybe, i'll see what happens next week then mate. Cheers.
BTW: Before any lowerbody exercise I walk about with my arse tensed so that my glutes really get fired up. I am finding it works much better than a lot of those "glute activation exercises" on T-mag. Thoguht i'd tell you as your using those exercises ATM aren't ye?
Maybe, i'll see what happens next week then mate. Cheers.
BTW: Before any lowerbody exercise I walk about with my arse tensed so that my glutes really get fired up. I am finding it works much better than a lot of those "glute activation exercises" on T-mag. Thoguht i'd tell you as your using those exercises ATM aren't ye?
Yeah, I'm doing loads of gay exercises at the moment, my fav is floor bridge progressions:
http://www.t-nation.com/readTopic.do;jsessionid=33AAAC253964D829A3A41B0A4F A3E21A.ba13?id=495189
It's the only one I can really feel the glutes contracting.
Edit - scroll down
I like the single leg bridge.
I like the single leg bridge.
Show off.
DOMS not at all bad today, which is odd, but thats a bonus so I am not moaning. Eaten lots this week. Getting 4 meals in + 150-200g of whey in a day ATM so am expecting some mesurement increases over the coming weeks. Total side note: Got some great photogrpahs today in Delemere forest: Plants, animals, fungi and Kylie with new camera. Best purchase all year!
I will put some up if anyone is especially interested.
the block
05-11-2004, 01:11
go on then
Stardate: yesterday.
GoodMorning - 60x8 70x5 80x2 90x2 95x2 100x2 105x2
Powercleans - 60x2 65x2 70x2 75x1 80x1
Pullthroughs - 3x8 2/3 stack
BB-Rows - 70x8 70x8 70x8
Chins - BWx5 BW+5kg x2 x2 x0.5 :043:
Chins were rather p1ss poor, again. But they are at the end of the session so thats to be expected I suppose. BB-Rows were unusually hard on the lower back for such a light weight, I am putting it down to the horrid back pump I get form pullthroughs. Pullthroughs seem to knacker the sh1t out of my lower back too quickly, so am swapping for front squats next week - its not like I don't have enough PC work already. Powercleans, I got a new PB of 80kg. Well happy with that. GM's were exactly the same as last week, but felt more comfortable. Going up to 110 next session.
Here is one of Ky, I will put the others up later as they are on my laptop, not this PC.
http://pg.photos.yahoo.com/ph/robmoatesv2/album?.dir=c556&.src=ph&store=&prodid=&.done=http%3a//pg.photos.yahoo.com/ph//my_photos
How much for the woman?
Blues Brothers rocks. :047:
Whats your exact routine at the moment Rob?
p.s. ur missus is tasty
PikeKing
05-11-2004, 13:52
hows the weight gain going on this routine?
kinkymisspinky
06-11-2004, 20:39
not fair. the link isn't working for me. i wanna perv on your missus too...
Been a bit busy. Been training very well. Did some training on friday; worked up to an 8RM on the following; Db benching, Rows an heavy flyes mostly. Am currently 86kg. So to answer your question PK, I am about 4kg heavier than 3 weeks ago, which is pretty darn good IMO. I look bigger and my legs and forarms are neartly .5" bigger!!!
Not been keeping up my journal as I can't be arsed with all the hassle I get for doing whatever I feel like with regards training.
From now on I will do weekly updates (still posting all the weights and details, but less in the way of banter and debate.)
Will post my weeks sessions tomorrow.
http://pg.photos.yahoo.com/ph/robmoatesv2/detail?.dir=c556&.dnm=2b50.jpg&.src=ph
or
http://pg.photos.yahoo.com/ph/robmoatesv2/my_photos
One of those should work for you Pinky. Haven't sent that cheque yet, but will be onto it first thing.
PikeKing
08-11-2004, 08:38
Not been keeping up my journal as I can't be arsed with all the hassle I get for doing whatever I feel like with regards training.
this is out of order
Robert feel free to post your workouts, let the mods know if you want any posts removed.
Everyone else; Robert has had a lot of crap thrown at him over the last few months in his journals, if you disagree with anything thats obviously your right but there seems to be a powerlifting or you're gay attitude on here. Thats not acceptable, Roberts primary goal at the moment is mass building so his training is not going to be PLing.
Don;t stop doing the journal because I for one am interested in the outcome of this routine. Just because it differs from the normal routines suggested on here doesn't mean it won't give good results.
I'd also apprecaite it if you could post up your full routine Robert.
I'd also apprecaite it if you could post up your full routine Robert.
see page 1
Thanks for the support Pike.
The full routine has changed a little Cheg, but is 99% the same.
1.
Squat - 3x5 (3 progressively heavier 5's)
Zercher Squat - 3x8
GoodMornings - 3x8
SLDL off blocks - 3x8 [used to be RDL]
Calves Raise/Hop - 3x10+
Thick Bar Curls - 4/5x10
2.
Bench - 3x5 (3 progressively heavier 5's)
DB Bench - 3x8
Weighted Pressups - 3x8
Flyes - 3x8
1armPushdowns - 2x10
Cubans - 2/3xLots
3.
Deadlift/GM - 5x2 (Progressive doubles)
Powerclean - 5x2 (Progressive doubles)
Front Squat - 3x8
Rows - 3x8
Chins - 3x8
4.
DB Bench - 8RM (lots of sets)
Close Grip Bench - 3x8
OHP - 3x8
Flyes - 3x8
1armPushdowns - 2x10
RDR's - 2x10
Fridays Benching session:
DB Bench - 18x8 20x8 22x8 24x8 26x8 28x8 30x4
Close Grip Bench - 40x8 50x8 60x6
OHP - 50x7 50x4 50x4
Flyes - 14x8 14x8 14x8
1armPushdowns - 1/3 stack x2x10
RDR's - 8x8 10x6
Todays Squat session:
Squat - 60x10 80x7 90x5 97.5x5 102.5x5 107.5x5
Zercher Squat - 62.5x8 62.5x8 62.5x8
GoodMorning - 67.5x8 67.5x8 67.5x8
SLDL (off blocks) - 80x8 80x8 80x8
Calves Raise - 60x30 60x20 60x15
Thick Bar Curls - 30x20
All is well on the squat front, weight has gone up every week so far, and will continue to do so next week. Zerchers are still a killer, but they will also go up next week. GM's are giving me this funny feeling at the very very very top of my leg, on the anterior side? Which is odd. Maybe it just needs stretching more. SLDL's are ok, weight going up next week to 90kg, hoping for 876 or something. Calves raise was hard, I did it on the leg press today, and on every rep my feet came off the support, so it was kind of ballistic. No energy left for curls at all.
GoldenArrow
08-11-2004, 17:15
Anterior....ie front? ie quad? hurting from gms?
Cheers Rob, just interested on why you swapping RDL for SLDL and why you do them off blocks?
Looks like the training's going well. Will you move back to a PL-based routine once this one is over or will you do another similar routine mate?
Yeah mate, weird huh. Not hurting, just feels like I am using it maximally,like as in squatting. It only does this when I approach/breach paralell. My GM's are very deep. I may stop this and see what happens.
BengDogg
08-11-2004, 17:39
this is out of order
Robert feel free to post your workouts, let the mods know if you want any posts removed.
Everyone else; Robert has had a lot of crap thrown at him over the last few months in his journals, if you disagree with anything thats obviously your right but there seems to be a powerlifting or you're gay attitude on here. Thats not acceptable, Roberts primary goal at the moment is mass building so his training is not going to be PLing.
Yep never stop your journal Rob, otherwise i wont know when im lifting more than u!
Cheers Rob, just interested on why you swapping RDL for SLDL and why you do them off blocks?
Looks like the training's going well. Will you move back to a PL-based routine once this one is over or will you do another similar routine mate?
Swapped because RDL's were tearing skin off my thighs/holes in my joggers, and were frying the shit out of my lower back. SLDL's off blocks give me more ROM and I feel are better for ham development.
Maybe, maybe not. I will see how the mood takes me. I have gained nearly 10lb of lean mass in 3 weeks on a routine every single person has had a gripe with, what does that tell you? I know what it tells me: Hard work gets results better than any smart arse routine, no matter if I devised it, or Louie Simmons did.
Swapped because RDL's were tearing skin off my thighs/holes in my joggers, and were frying the shit out of my lower back. SLDL's off blocks give me more ROM and I feel are better for ham development.
Wear shorts and tear your skin instead.
If they were frying your lower back it is either weak (I doubt it) or you are using too much weight and not getting your ass back enough?
Maybe, maybe not. I will see how the mood takes me. I have gained nearly 10lb of lean mass in 3 weeks on a routine every single person has had a gripe with, what does that tell you?
Well done.
Just because you gained on it doesnt mean it's a good routine. There could be a million reasons why this routine has worked at this particular time.
I know what it tells me: Hard work gets results better than any smart arse routine, no matter if I devised it, or Louie Simmons did.
I always make my own routines, I would never copy someone else's.
PikeKing
08-11-2004, 21:43
I have gained nearly 10lb of lean mass in 3 weeks on a routine every single person has had a gripe with, what does that tell you? I know what it tells me: Hard work gets results better than any smart arse routine, no matter if I devised it, or Louie Simmons did.
Nice one Robert
Just wait until I start using my planned future routine, you'll all leave and go back to the 'other forum'
you'll all leave and go back to the 'other forum'
No chance.
Yesterday:
Bench - 40x10 50x8 60x5 70x5 70x5 70x7
DB Bench - 22x8 24x8 26x8
Decline DB Bench - 18x10 22x10
Thick Bar OHP - 60x3 50x7 40x11 (Triple dropset)
Flyes - 14x7 12x8 10x13
Pushdowns - 6x10 (Secto dropset?)
Liked that evry much. The benching finally felt good, all reps had pause at bottom, so that means I can up the weight next time, (thinking of going straight to 75kg and skipping 72.5). Wanted to do Weighted Pressups like normal, but I forgot my bergen to put the plates in, so did Decline DB Bench and TB OHP in its place. Enjoyed the OHP dropset it so much, I might just keep it. (Though the decline DB bench will not be a regular feature).
My tris look huge now, and this is only the 4th week. I would place money on my arms being 16" and my legs being 26" by xmas.
the block
10-11-2004, 17:33
my experience with benching has been that unless i am definitely certain that i can do the weight, (having done it before) any increase greater than 2.5kg is too much. mind you, i'm sure you've benched more than that... so you should be ok.
Thanks for the input mate. Will bear it in mind. Its just getting usedot using my chest really. I used to do all my benching CG. I can still CG more than I can normal grip. IIRC my CGB PB was 80x3x5.
Just letting you ****s in on my latest bulking tip. Mince Beef sandwiches. 500g of mince beef takes 2-3mins to fry, and with a dash (or 10) of tabasco sauce and half a loaf of bread, it goes down a treat.
Out of bread tonight though, so had this instead:
Rice: 50g.
Tabasco: Lots.
Lean mince beef: 500g.
1200kcals and about 200g protien in 1 meal. Beat that help. Yeah.
BengDogg
10-11-2004, 18:28
Nice meal my man!!!!!
PikeKing
10-11-2004, 22:16
I used to eat that meal loads when I was a smelly scumbag...........er sorry, student
Who said the English weren't gourmets!
:023:
BengDogg
11-11-2004, 12:07
I used to eat that meal loads when I was a smelly scumbag...........er sorry, student
You still are a smelly scumbag so not much has changed ;)
Missed a session for the first time in years. No time to fit it inbetween uni and working :(
Will re-structure tomorrows session to fit some of the important aspects of todays in.
Tomorrows session:
Front Squats - 5x10
DB Bench - 8RM
CGB - 5x10
Calves Raise - 3x20
Thick Bar Curls - 4x10
+ Whatever the hell else I feel like :)
Missed a session for the first time in years. No time to fit it inbetween uni and working :(
Will re-structure tomorrows session to fit some of the important aspects of todays in.
Tomorrows session:
Front Squats - 5x10
DB Bench - 8RM
CGB - 5x10
Calves Raise - 3x20
Thick Bar Curls - 4x10
+ Whatever the hell else I feel like :)
Are you increasing the volume of your workouts?
Yes and No.
Yes I am, over the coming weeks I am going to ramp the fcuk up to 4x10, and possibley 5x10 after that. No in the sense that it is not going straight up to that. Tomorrows workout is high volume to account for the fact that I missed a session today. So I have amalgumated 2 high volume sessions into 1 very hard session.
As above; I am planning on upping the volume of my workouts. Next weeks is going to be 3x10 instead of 3x8, then it will move up again after a couple of weeks to 4-5x10.
Taking it as it comes. If I need to back off, i'll back off. If not, 15 stone, here I come!
I think you may have a hard time recovering with that sort of volume on a four-day per week routine... unless you order up some steroids! :036:
I am going for compounds only. Using 4x10 for example, a bench day might go:
Decline Bench - 4x10
DB Bench - 4x10
OHP - 4x10
Close Grip Bench - 4x10
I am playing around with my routine ATM finalising a few things.
I don't really want any feedback on this, for two reasons: [1] No one on here will like it anyway, and [2] its nothing final, just me playing around.
1.
Squat - 4x10
Zercher - 4x10
SLDL (off blocks) - 5x10
Calves Raise - 3x20
Thick Bar Reverse Curls - 4x10
2.
Decline Bench - 3x5
DB Bench - 4x10
Close Grip Bench - 4x10
BB-Rows - 5x10
Farmers Walk - 2x1
Neck Work - 2x20
3.
GoodMornings - 4x10
Powercleans - 4x10
Front Squat - 5x10
Calves Raise - 3x20
Thick Bar Curls - 4x10
4.
DB Bench - 4x10
Thick Bar OHP - 4x10
Close Grip Bench - 4x10
BB-Rows - 5x10
Farmers Walk - 2x1
Neck Work
And we'll see how it goes.
My first experince of an uber-volume routine was today. Fcuk me was that hard. Remember this is an amalgumation of yesterday and todays workout. Hence the killer volume. It was also a 'dry-run' for my ramping up volume. It taugh me a few lessons:
[1] I can't front squat for sh1t.
[2] 8RM DB benching rules.
[3] 3x10 is too easy*, so I am jumping straight into 4x10.
*4x10+5x10 was very very hard, but considering all I have previously done is 3x8 it wasn't too bad.
Front Squat - 20x20 40x10 50x10 50x10 60x4
DB Bench - 18x8 20x8 22x8 24x8 26x8 28x8 30x3
Close Grip Bench - 40x10 40x10 40x10 40x7 4x4
Calves Raise - 3x20 on leg press machine.
Thick Bar Curls - 40x10 40x5 40x**** that sh1t.
Have though about this though, and have alterd the routine above accordingly. I want to be BB benching 3x5 still for a bit. Mainly cos I want a bigger bench to catch up with my other lifts, and also cos I really like it.
I'm off to make some serious money. I have just found something out that is very very cool!!!!
GoldenArrow
12-11-2004, 14:27
Not Herbalife I hope...
Yes gambling. Annoyingly. I have just found out that a guy I have been basically training with every day for for the last 9 months, and have given sh1t loads of training advice to, is infact, some dude named Pual Burrel or sommat. Now I had no idea who that was until today, when he tells me he is that guy that was in the papers for selling some of the Royal families stuff or something. He had confirmation this morning that he is going to be in the latest edition of 'I'm a celeb.'
This is annoying because only FCUKING YESTERDAY did the bookies stop taking bets on the starting lineup. He was 6/1 according to betfair. Thats £1400 back on a £200 stake. I have searchd the entire fcuking net and non are taking bets on that now.
GRRRRRRRRRRRRRRRRRRRRRRR.
Royally* p1ssed off.
*Get it?
If anyone comes accross a bookie that will take bets on it, PM me and I will erase this post and we can make a fortune.
r u serious?
paul burrel is a cock according to the papers, what do u think of him
I had no idea who he was until today. He seems like a thourghly nice bloke TBH.
BengDogg
12-11-2004, 17:00
Im surprised your front squat is so low Rob seeing as your an oly squatter, i get a good carry over of about 75% to fronts, i think you will quickly find the same
I know. It was shocking for me too. I was using a clean grip though, somethign I don't use for anything else. Anyways, as you say, I am sure i'll get used to it and the weights will fly up.
Gonna start listing my food again.
Each time it says 'milk', it means in excess of, or very close to, 1 pint.
1. Porridge + milk, 50g whey in milk, coffee.
2. 25g whey + coffee.
3. Chicken sandwiches + water.
4. Tuna sandwiches + water.
5. 50g whey in milk.
6. Curry and rice.
7. 50g whey in milk.
8. Nutsa and water and more whey.
blacklab
14-11-2004, 23:39
Robert, is your 4 day split over a standard week or are you stretching it to 8 or so days?
Beleive it or not, that is a standard 4 day split. Though if it gets to much, I will just stagger it so I train when recoverd.
Can't wait. First session this morning.
1. Coffee, 50g whey in milk, 50g oatsin milk (porridge), 100g nuts.
2. Curry and rice.
3. 50g whey in milk.
4. Starbucks coffee (with a smigen of congac in it) and 50g nuts.
5. Tuna sandwiches and 25g whey in milk.
6. 150g chicken, more nuts.
7. Whey and lots o' water.
15/11/04
(I hate Front Squats, so changed them for Zerchers, PC's are now Hang-PC's.)
Hang-Powerclean - 40x10 50x10 50x10 60x6
Goodmorning - 50x10 50x10 50x10 60x8
Zercher Squat - 40x10 50x10 50x10 50x10 60x7
Balistic Claves Raise - 3x30 on Leg Press
Farmers Walk (Rolling Thunder) - 25+weight of the bar[x1] 35+weight of bar[x1]
Thick Bar Reverse Curls - 45x10 45x7 45x8 45x4
Great workout. Fag weights, but I don't care.
Oh yeah, anyone else got a 2.5" DB with a floating handle? (I.e. a lot harder than the IM Rolling Thinder*)
*get it, thinder?
PikeKing
15-11-2004, 14:16
Oh yeah, anyone else got a 2.5" DB with a floating handle? (I.e. a lot harder than the IM Rolling Thinder*)
keep telling yourself that mate :047:
I have had a go of an IM RT, not as hard as BengDoggs version I can tell the.
Also, forgot to mention: My rest periods are 30seconds on all exercises.
I have had a go of an IM RT, not as hard as BengDoggs version I can tell the.
Also, forgot to mention: My rest periods are 30seconds on all exercises.
What is your reasoning for the 30 second rest intervals mate?
DENSITY! And I don't mean that pseudo/BS spouted by nob jockeys in hot pants. I mean: workdone/unit time.
The more work you do per unit time, the better the hypertropic response. Thats also the reason why the weights I am lifting are tiny, and the reps high. To get as much density as possible.
I am also pausing at the bottom of GM's and Zerchers and Benching. To get more TUL (Time Under Load). If your interested.
DENSITY! And I don't mean that pseudo/BS spouted by nob jockeys in hot pants. I mean: workdone/unit time.
The more work you do per unit time, the better the hypertropic response. Thats also the reason why the weights I am lifting are tiny, and the reps high. To get as much density as possible.
I am also pausing at the bottom of GM's and Zerchers and Benching. To get more TUL (Time Under Load). If your interested.
Have you considered GVT for high-density training?
If you were squatting 60kg, you would get around 5000-6000kg in around 15 minutes depending on how many reps you got. When you add up what you lift in a GVT workout, it could easily come to around 10,000 kg in around 30 minutes (depending on exercise selection of course).
i wont correct you aobut the density part rob; high density does not equal better growth or all those pumpers would be olympians
BengDogg
15-11-2004, 17:40
keep telling yourself that mate :047:
Seriously they are harder ive compared,
i wont correct you aobut the density part rob; high density does not equal better growth or all those pumpers would be olympians
Your right there mate. I have been obsessing, thats right, obsessing over this routine for some time. And you guessed it, I am making yet more alterations.
I really missed squatting 3x5, so along with benching and chins and powercleans (so basically the real mass builders/main exercises on each day) are going to be 3x5. I am sticking with that. Other than that, 4x10 continues.
I actually miss lifting heavy now. So maybe 7x5 might be better.
Have you considered GVT for high-density training?
If you were squatting 60kg, you would get around 5000-6000kg in around 15 minutes depending on how many reps you got. When you add up what you lift in a GVT workout, it could easily come to around 10,000 kg in around 30 minutes (depending on exercise selection of course).
Yes I have, but I have come to the conclusion that 10x10 is not enough load to achieve what I am looking to. Using your example:
IIRC you DL 120kg for a single and use 55kg (we will call it 60kg for simplicity).
I can pull nigh on 200kg for a single and therefore estimate that IO wuld use in the region of 100kg for GVT. Now TBH mate, whilst that sounds like hard work (100 reps with 100kg) I can't see it building much mass and strength. If it did, westsiders would just use DE bench days and never ME. You may not be aware, but they use up to 65%1RM for 10x3 and that is supposed to be the "light" day.
It is my opinion that 10x3 would strike a nice balence between high volume, and heavy weight.
Lastly, with GVT, the two exercises per session are not enough IMO.
Look at my pull day:
Powercleans, GM's, Front/Zercher Squats, Calve Raises, Farmers Walk, etc etc. Even though each of those is only 4x10, the total tonnage lifted in the 1st 3 exercises is still more than 1 of those exercises done at 10x10.
Even so, I am watching your journal with much interest. I hope you get wat you want from GVT, Mark.
16/11/04
1. Coffee, 100g nuts, porridge, 50g whey in milk.
2. Coffee, 1 pint milk.
3. Tuna panini, salad, yogurt, 1 pint milk.
4. Coffee.
5. Chicken sandwiches.
6. Nuts and water.
7. 50g Whey in milk.
8. 300g chicken and 150g rice.
9. 25g whey in milk.
10. Nuts and water.
Rob: just a criticism, you dont need to consider this
but have you thought that you may be trtying to do too much? Why not just having a main movement ie heavy squat, followed by some high volume assistance, and concentrate on getting the heavy movement pundage up, while getting your volume with accessory work
just a thought
Rob: just a criticism, you dont need to consider this
but have you thought that you may be trtying to do too much? Why not just having a main movement ie heavy squat, followed by some high volume assistance, and concentrate on getting the heavy movement pundage up, while getting your volume with accessory work
just a thought
Can you give me an example?
Squat - 1RM/3RM/3x5/whatever
Zercher/Lunge/SLDL - 5x10/7x5/6x6/whatever
If so, I have altered my routine to bring back the 3x5 (three progressively heavier 5's) as I missed not squatting/GMing heavy.
Primary exercise - 3x5
Secondary exercise - 7x5
Tertiary - 4x10
???
yeah, that sorta thing
just dont put too much into that secondary exercise or you will burn out
DONE!
Cheers you big sexy pirate.
1. Coffee, 50g whey in milk, 50g oatsin milk (porridge), 100g nuts.
2. Curry and rice.
3. 50g whey in milk.
4. Starbucks coffee (with a smigen of congac in it) and 50g nuts.
5. Tuna sandwiches and 25g whey in milk.
6. 150g chicken, more nuts.
7. Whey and lots o' water.
what sorta metrtosexual diet is that?!?!!?
How can u GFH eating nuts with a mocha **** off latte in your hand?!?!?!
EAT EAT EAT EAT EAT
Only time you should drink water is during a workout or in a PWO shake. meal 7 better be the case!
I grudge the fact water (and oxygen as well) does not contain calories
blacklab
16-11-2004, 18:20
Cognac in the middle of a Tuesday afternoon? Robert, you should be ashamed of yourself.
1. Coffee, 50g whey in milk, 50g oatsin milk (porridge), 100g nuts.
2. Curry and rice.
3. 50g whey in milk.
4. Starbucks coffee (with a smigen of congac in it) and 50g nuts.
5. Tuna sandwiches and 25g whey in milk.
6. 150g chicken, more nuts.
7. Whey and lots o' water.
what sorta metrtosexual diet is that?!?!!?
How can u GFH eating nuts with a mocha **** off latte in your hand?!?!?!
EAT EAT EAT EAT EAT
Only time you should drink water is during a workout or in a PWO shake. meal 7 better be the case!
I grudge the fact water (and oxygen as well) does not contain calories
Lets break it down laddy:
1. 1000kcals and in excess of 100g protien.
2. 600kcals and 40g protien.
3. 300kcals and 70g protien.
4. 700kcals and 15g protien, and some alcohol.
5. 600kcals and 70g protien.
6. 500kcals and 100g protien.
7. 350kcals and 50g protien.
Thats a daily total of 4050*kcals and 445g protien!! FFS I'd be suprised if you consumed that much protien in a fcuking week, call yourself a pirate? Now who's the metro?
*Excluding the alcohol.
16/11/04
Bench - 40x15 50x5 60x5 65x5 70x2x5
DB Bench - 22x4x5 24x3x5
Thick Bar OHP - 40x10 40x10 40x8 40x6
Close Grip Bench - 50x10 50x10 50x10 50x10
Cubans - 2x20
Yeah.
Lets break it down laddy:
Thats a daily total of 4050*kcals and 445g protien!! FFS I'd be suprised if you consumed that much protien in a fcuking week, call yourself a pirate? Now who's the metro?
*Excluding the alcohol.
Why do you need that much protein?
I don't. But I would rather get my excess kcals from protien than fats and carbs.
still not enough food me thinks
add in cake
Are you having a laugh? I don't like cake anyway. I'd much rather drink rum.
I don't. But I would rather get my excess kcals from protien than fats and carbs.
What is your calorie surplus?
According to some machine at the gym (impeedance test) my basal metabolic rate means I have to consume 3200kcals to maintain my weight. So aTM my excess is about 600-1200kcals a day. Most of that is form protiens and good fats.
According to some machine at the gym (impeedance test) my basal metabolic rate means I have to consume 3200kcals to maintain my weight. So aTM my excess is about 600-1200kcals a day. Most of that is form protiens and good fats.
Would it be better or worse to increase your calorie intake as your bodyweight increases? 600+ surplus is quite alot.
It is working just fine, so I am not going to change it. But your right, it is generally accepted that you shoudl do it gradually.
It is working just fine, so I am not going to change it. But your right, it is generally accepted that you shoudl do it gradually.
I know its working mate. It is a health concern rather than a progress-related concern. Is 400+ grams of protein healthy?
Protein is awesome. You don't want to know what I've eaten today.
Eggs (lots)
Beef (steak and hamburger)
Chicken
Tuna
Sardines
Prawns
Mussels
Salami
Soy Milk
Nuts
Sausages
Awesome! :028:
There si a place near me that does mussels. If you can eat 2kg of them in 20mins you eat free.
Does that include the shell weight?
If so, I'm SO there.
No, not the shell weight :( I tried and failed. But I am gonna give it another go. The better you do the more they knock off the price of the meal though, so it was worth it.
Anyways:
1. Coffee, toast.
2. 100g nuts and 50g whey in milk.
3. 200g Chicken and rice.
4. 150g chicken and more rice.
5. Chocolate and coffee (first treat all week, yes, it is only wednesday).
6. 2 pints milk.
7. 100g whey in milk + 100g nuts eaten over a 3hr time frame.
From now on to save on space [my journal gains a page for every 24hrs ATM] I am going to group all my meals into one post for the week, same with workouts:
1. Porridge + milk, 50g whey in milk, coffee.
2. 25g whey + coffee.
3. Chicken sandwiches + water.
4. Tuna sandwiches + water.
5. 50g whey in milk.
6. Curry and rice.
7. 50g whey in milk.
8. Nutsa and water and more whey.
1. Coffee, 50g whey in milk, 50g oatsin milk (porridge), 100g nuts.
2. Curry and rice.
3. 50g whey in milk.
4. Starbucks coffee (with a smigen of congac in it) and 50g nuts.
5. Tuna sandwiches and 25g whey in milk.
6. 150g chicken, more nuts.
7. Whey and lots o' water.
1. Coffee, 100g nuts, porridge, 50g whey in milk.
2. Coffee, 1 pint milk.
3. Tuna panini, salad, yogurt, 1 pint milk.
4. Coffee.
5. Chicken sandwiches.
6. Nuts and water.
7. 50g Whey in milk.
8. 300g chicken and 150g rice.
9. 25g whey in milk.
10. Nuts and water.
1. Coffee, toast.
2. 100g nuts and 50g whey in milk.
3. 200g Chicken and rice.
4. 150g chicken and more rice.
5. Chocolate and coffee (first treat all week, yes, it is only wednesday).
6. 2 pints milk.
7. 100g whey in milk + 100g nuts eaten over a 3hr time frame.
1. 2 sausage sandwiches, 2 waffels, 1 pint milk, coffee, triple decker dairley sandwich.
2. Tuna panini, 1 pint milk.
3. Chicken Sandwiches, 1 pint milk.
4. 200g nuts and lots 'o water.
5. 100g whey in milk.
6. 200g pasta and 200g chicken.
7. 50g whey in milk.
Man of Steel
17-11-2004, 22:56
Are you going back to a strength routine once you reach 15st?
18/11/04
Squat - 60x10 80x5 90x5 100x5 110x1 120x1 130x1 140x1 145x1
FCUKING UNSTOPPABLE. NEW PB.
Zercher Squat - 50x5 50x5 50x5 50x5 60x5 60x5 60x5
SLDL off blocks - 80x10 80x7 80x7 80x6
Calves Raise - 100x20 100x20 100x23
After the squatting I fell to the floor giggling. I feel like a God.
BengDogg
18-11-2004, 20:20
I assume you want this locked now you have your new journal? http://www.iron-city.net/showthread.php?t=237 Congratts on the pb!!
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