Bunnykillas Beginner Full Body workout

[bunnyluva]

I've been training recently on a 3 day split using the usual compound movements and reps of 5. Whilst my strength has increased my measurements haven't. I'm still a scrawny ecto lol

I'm devoting the next couple of months to a little experiment I've always wanted to try. When I first started training at a gym I was put on full body workout thrice weekly, 8-12 reps one set each exercise. I'm going back to a similar routine....

Squat
Bench
Chins
Sh Press
CG bench
Curls
Crunches

Only 1x8-12 three days per week. Get to 12 reps add a bit of weight and start from 8 again and so on. It's so simple many people wouldn't even give it the time of day but it is progressive resistance in it's basic form.

The goal is mass.I haven't gained much if any for the last 6 months so I'm prepared to try something a bit more radical.

Doomed to failure or worth a try?

Phil

[Robert]

Deffo worth a try. Maybe use a weight you know your good for 8 reps with and work on making that 12-15reps over the coming weeks.

Not much of a response on MZ, huh. :)

[bunnyluva]

Cheers Rob, I thought you would have condemed it tbh. :)

Then MZ isn't as good as Iron-City :018:
Phil

[veganlifter]

looks good IMO.

I would also keep the weight same, but try to nail 8 - 10 - 12 reps on the three days, or perhaps even 10 - 8 - 12, i would probably prefer the latter, nice to have an "easy" day in the middle.

And then up the weight next week - though upping it on all the movements might be quite hard...

[Knighty]

Reminds me of HST - basically splitting the workouts over the duration of the week

You could get away with more than one set a day (IMO)

[666]

Reminds me of HST - basically splitting the workouts over the duration of the week


Just what I was thinking. Bit of a lack of deadlifts though? :017:

[bunnyluva]

I will see how it goes and maybe introduce deadlifts If i ahve energy when the weights get up, i realise their importance :023:

Phil

[666]

Cool. I think Lactic did HST a while back... I know you're not specifically training in that way but the principles are the same so he might be able to give you a few pointers.

[bunnyluva]

I looked into HST a while back but all the percentages put me off, not cos i'm stupid and i couldn't work them out tho. lol

Phil

[Knighty]

I wouldn't DL personally with that kind of frequency

[bunnyluva]

Todays session, I'm still trying to adjust the weight to the 12 reps. I picked bodyweigtht (approx 60kg) for squats but it was too light so i kept going till i got to 20 lol.

squats 20x60
bench 12x45
chins 10 reps underhand grip
sh press 12x32.5
cg bench 12x35
curls 12x17.5
abs 15x5kg

no doubt it 12 reps hurt! im knacked and ive only did one set each lol.

Will keep it up tho,

Phil

[bunnyluva]

week 1 (third session)

Squats 12x65
Bench 12x47.5
chins 9 (1 less than last session :017: )
military press 9x35
cg bench 12x37.5 (the burn was knacking by the 10th rep)
curls 12x20
crunches 15x7.5

too early to judge my decision to go back to a basic hypertrophy routine.

nice change tho, 12 reps still hurt tho :023:

Any other people training for mass here? what routines are you on?

Phil

[Knighty]

personally I would up the volume...I dont like the '1 big set' idea

[bunnyluva]

personally I would up the volume...I dont like the '1 big set' idea

I will see how it goes when i'm working with my max weights for the 8-12 reps. I'm doing it to see if i can make progress (size wise) with less intensity and more frequent training.

Phil

[Knighty]

I wouldn't go anywhere near 'maxes' otherwise you'll probably burn out, but you will probably get away with more sets and stopping short of failure

Check out Total Body Training on T-nation

[PikeKing]

Any other people training for mass here? what routines are you on?

Phil

i'm training for mass, but also rehabing too

[bunnyluva]

I wouldn't go anywhere near 'maxes' otherwise you'll probably burn out, but you will probably get away with more sets and stopping short of failure

Check out Total Body Training on T-nation

Will do, thanks.

Phil

[bunnyluva]

Just had a quick read of Chads programme at....

http://www.t-nation.com/readTopic.do;jsessionid=368114118409999DBCA2DE73EA 24D689.titan?id=508031

Im going to stick with same exercise for a month and see what progress I achieve. I might add another workout with different exercises to add some variety, and alternate them on mon,wed,fri

As for the intensity and rep ranges it will have to cycled as you guys have suggested,

When i get my full 12reps with Xkg then next session when I add a bit of weight to the bar I will keep a rep or two under failure.

Squats and chins are the biggest exercises here so they definately need to be cycled for intensity.

Phil

[the block]

12 reps are annoying. i did 10 for a very short while and then switched to 8 which is working fine.

as a label i am training for strength-endurance. but i'm sure theres peeps doing the same as me but under the banner of mass.

[Man of Steel]

I'm training for mass... and strength. I'd swap the curls for rows since you've only got one upper back exercise and three pushing exercises.

[bunnyluva]

I'm training for mass... and strength. I'd swap the curls for rows since you've only got one upper back exercise and three pushing exercises.

If I add alternative workout i will probably do something like

squats, dips, rows, skull cruchers and db curls

I need to build up my tolerances to higher reps too.

Phil

[bunnyluva]

My waist measurement this morning was sub 30". This means that i've reached my goal to lose 3" from my waist which i gained last year on a 3 day split.

From now on im concentrating on lean gains, low fat high protein.

Phil

[bunnyluva]

Week 2, Mon 21st March 05

Squats 8x67.5 (held a couple of reps back to cycle intensity a bit as advised)
Bench 10x50
chins 11 (getting better)
sh press 10x35
cg bench 6x50 (i did 50, shouldve been only 40, thought it was heavy lol)
curls 8x22.5
abs none g/f rushing me.

Had a lower intensity today, will aim for mon low, wed medium and fri high.

Phil

[bunnyluva]

Week 2 session 2 wed 23rd March

Squats 10x67.5 (might have 11 but i lost count, legs shaking at end)
bench 12x50
chins 12 (just about got there so im counting it lol, add 2.5kg on friday)
sh press 11x35 (very hard, whole body shaking on last couple of reps!)
cg bench 8x45
curls 11x22.5


Good workout, on fri squats wil go to 12 and perhaps more.
bench will to 52.5 but reps kept lo
chins will add 2.5 but low reps again.
shoulders will stay the same weight
cg bencg same
barbell curls the same

Phil

[bunnyluva]

Good session today, it was time to go all out on the squats.


Squats 14x67.5 (legs shaking and swaying about by the end, might have been 15, i keep losing count)
Bench 8x52.5 new weight kept a rep or two back
chins 8x2.5kg
sh press 12x35 lots of swaying but got there in the end, hard
cg bench 10x45 (really burns the tri's)
curls 12x22.5

Good session, looking forward to 70kg squats on monday, will keep em light and work up to a planned 12x70kg next friday.

Phil

[bunnyluva]

week3 session 1 (bank hol) monday 28 march 05

easy session today, upped squat weight and kept the intensity low at 8 reps.

Squats 8x70
Bench 12x52.5
chins 10x2.5kg
sh press 10x35 (wrong weight on bar, i thought it was too light, stopped at 10)
cg bench 12x45
curls 7x25 (doesnt take into account of weight of solid ez standard bar)

I really this routine is working, my muscles just seem fuller, tempted to sell something on ebay so i can buy some protein powder. Or maybe just increase my milk intake.

Phil

[bunnyluva]

week3 session 2 wed 30th march

Squats 14x70 (went for it, next session 72.5, 8 reps)
Bench 8x55kg
chins 9x2.5kg (1 less than last session)
sh press 9x37.5
cg bench 8x47.5
curls 8x25 (doesnt take into account of weight of solid ez standard bar)

Good squats, looking forward to next low intensity squats on fri then will go for it in the bench.

Phil

[bunnyluva]

week3 session 3 friday 2nd april

Squats 8x72.5kg
Bench 10x55kg
chins 10x2.5kg
sh press 9x37.5
cg bench 10x47.5
curls 10x25

Poor session today, haven't been eating too well last few days. :018:

Im going to draw some money out of my savings and stock the fridge up tomorrow.

Phil

[bunnyluva]

week4 session 1 mon 4th april

Squats 12x72.5kg (happy with this)
Bench 11x55kg shame i didnt the twelth rep
chins 10x2.5kg no progress here
sh press 8x37.5 1 rep less than saturday :017:
cg bench 8x47.5 2 reps less than sat! :022:
curls 6x25 by now i'm knackered, 4 reps less than sat!!

Very poor, im gonna have a few days feasting on good food, have an easy session on wed and go for it on friday.

Phi

[BengDogg]

Good progress as usual phil

[bunnyluva]

Good progress as usual phil

What you on about, ive had two poor workouts lol

Least the waist is going down. wouldnt like it to get much lower tho.

Phil

[BengDogg]

your waist measurement is good and your squats were too

[bunnyluva]

week 4 session 2 wed 6th april 05

Squats 5x75
Bench 12x55
chins 11x2.5kg
sh press 8x37.5
cg bench 10x47.5
curls 8x25 (doesnt take into account of weight of solid ez standard bar)


Couldn't stop yawning today.

Phil

[bunnyluva]

week 4 session 3 fri 8 april

Squats 7x75 (might have been eight, lost count again)
Bench 8x57.5 (new weight)
chins 11.75x2.5kg (I was only a fraction off!!)
sh press 8x37.5 (i've been stuck on this weight for 1.5 weeks)
cg bench 11x47.5 (added an extra rep so i'm pleased)
curls 8x25 (doesnt take into account of weight of solid ez standard bar)

Phil

[Jamin]

I always lose count mate and have to ask my training partner how meny
i done. My solid ez standard bar was 7kg when i weighed mine.
hope you dont mind me posting in your journal.

[bunnyluva]

I don't mind anyone posting my journal :021:

Phil

[bunnyluva]

OK the beginner 3x fullbody has finished it's 4 weeks.

I've been on lower cals, I don't count them tho. I cut right down on high fat proteins using low fat dairy products instead.

waist lost just over half an inch
thigh down half an inch :(
chest up half an inch
upper arm up a fraction of an inch.

Abs are more clear which is good, I don't want to go any further tho.

Now it's time to add a bit more cals and see if I can increase those measurement slowly with adding too much to my waist.

Phil

[bunnyluva]

OK I've enjoyed the higher reps but couldn't help training to failure on them.

I'd like to try more volume for the next four weeks and not training to failure.

I will keep 3xfull body workouts and add some pulling movements like you guys have advised.

Monday
squat 2x12
bench 2x12
row 2x12
bbcurls 2x12

wed
deadlift 2x12
dips 2x12
chins 2x12

fri
squat 2x15
oh press 2x12
cgbench 2x12

I will do this for another 4 weeks, measurements have been taken so i can see if i make better gains than the last 4 weeks.

Comments, thoughts?

Increased muscle size is the goal, sarcoplasmic hypertrophy

Phil

[666]

Could do with another pull on the Friday I think. 2x12... Maybe you'd could do with another set on each as you're only doing a small number of exercises.

[bunnyluva]

How about stiff deads or 1 arm bdell rows.

I haven't trained for twelve reps on a long time, even one set of twelve for 6 exercises for the last 4 weeks had me tired, I was just building up slowly thats all.

Phil

[666]

Yeah, one arm rows would work, or BB rows/chins again.

[bunnyluva]

cycle 2

week1 session 1 mon 11th april 05

Squats 12x60 12x60 5x60
Bench 12x40 12x45 12x45
rows 12x40 12x40
ez curls 12x15 8x15

All done very strict, continous reps.

thighs were pumped and hot after squats, don't get this with 5 reps.

biceps are killing from strict reps, no shruggin the shouders up on this routine!

Phil

[bunnyluva]

cycle 2 week 1 session 2 wed 13th april

deadlift 12x50 12x50 not trained this in a while, up weight next workout
ohpress 12x30 12x32.5 next workout both sets 32.5
chins 10 then 8
calf raise 1 set of 15 each leg

All reps done with in a continous cadence keeping the load on the muscle.

Phil

[bunnyluva]

cycle 2 week 1 session 3 fri 15th apr

squats 15x60kg 8x60kg
dips 10, 8,6 x bw (new exercise)
cg bench 21x45kg 5x45kg
shrugs 12x45kg 12x45kg (new exercise)

squats were hard esp with continous reps and only 60 secs between sets.

took a pic after....

http://img46.echo.cx/img46/1438/dscf00147ak.jpg

post workout so im a bit pumped, but not a lol :)

Phil

[666]

Decent definition there BK - good base.

[Jon]

Had a qiuick gander at the whole of your journal, but can't see your height, weight, bmi, etc.

First impressions are good definitions on your front delts. However If your looking to gain serious mass, you defo need to be eating more, and maybe carrying a bit more fat.

Failing that why don't you do Roberts gain '20lbs of Mass in a day' routine.

[Fred]

damn i need to cut

[bunnyluva]

Had a qiuick gander at the whole of your journal, but can't see your height, weight, bmi, etc.

First impressions are good definitions on your front delts. However If your looking to gain serious mass, you defo need to be eating more, and maybe carrying a bit more fat.

Failing that why don't you do Roberts gain '20lbs of Mass in a day' routine.

Cheers Jon, I bulked last year and gained about 12lbs, but it was too much on my waist and i hated it (went up over 3")

Spent the last couple of months losing it, now im happy to stay like this for the summer ahead. Although having bigger muscles would be great lol.

I've added semi skimmed milk to my diet, trying to get through 4 pints per day to get the 'good' calories up.

After the summer I'll bulk again but try it a bit slower this year.

height 5'6" age 32, bathroom scales put me around 9st, g/f scales put me around 9st 7lb.

last waist measure was around 29.5"

Phil

[bunnyluva]

This was me last year when i was bulking, around 12lb heavier with an extra 4" approx on my waist.

http://img163.echo.cx/img163/2557/20045tu.jpg

[bunnyluva]

cycle 2 week2 session 1 mon 18th april 05

Squats 12x60 10x62.5 3x65
Bench 12x40 12x45 9x47.5 6x60
rows 12x40 8x42.5 7x42.5
ez curls 12x15 8x6

All done very strict, continous reps.

Good session, added some more sets whilst upping the weight slightly.

enjoyed this more than keeping the same weight for set after set.

Phil

[BengDogg]

Yo phil wheres that other pic of you looking like a mean skinead, i saw it on mz, looking lean!!!

just found it toward the top of the last page :038:

[Rogue_zero]

where do you store you photos? I cant paste them into the forum from Yahoo like you can. Im probably doing something dumb though

[PikeKing]

put the url for the photo inside these tags

[BengDogg]

you can upload to this site it is inj the reply section add attactment

[Rogue_zero]

tried doing what pikeking said but dont work, might be because of being on yahoo. I'll try Bengs way, cheers

[bunnyluva]

post them on

http://www.imageshack.ws/

and use the direct link it gives you between the [img] quotes

[Jon]

Phil

I think you have a better physique in the bulking picture. My wife's the same height as you, and she's 11 stone 6 lbs (no, she's not fat, just big-boned, and with a little something extra to grab hold off).

There's no right or wrong way to this strength/body-building malarkey, and if your happy being that atheltic, then good on yer. But personally I'd be chugging down the mazola, and getting up to about 12 to 13 stone. Just don't over-do it though, or you could end up looking like PikeKing :023:

Jon

[PikeKing]

There's no right or wrong way to this strength/body-building malarkey, and if your happy being that atheltic, then good on yer. But personally I'd be chugging down the mazola, and getting up to about 12 to 13 stone. Just don't over-do it though, or you could end up looking like PikeKing :023:

Jon

thats it i'm going to kill myself

[bunnyluva]

lol cheers Jon,

I think you're right in saying there's no one right way to go about it.

I personally feel better being leaner esp in the summer, but do plan to bulk a little after the summer.

I do think i've made progress since i started last year, whether or not 4 month bulk played a big part of this i don't know.

I think a 33" waist (currently 29.5") is as far as i'd like to go and will stop bulking when the tape shows that.

Phil

[Jamin]

im 5'6 too lookin at your pics made me wonder what my waist was im just over
11st 7lbs and it was 32" up 2"! time to sort it out!

[Fred]

u guys should try a 36" waist... and its alot less than it was too!

[Jon]

u guys should try a 36" waist... and its alot less than it was too!

ditto I wear 36" trousers, and to say they fit snuggly would be a huge understatement. :022:

[Narc]

I've said it before but seriously big waist doesn't mean fat, i had a 27" waist, actually a little less, if i got that lean again i doubt i'd be less than a 30" and i'm tiny

[bunnyluva]

cycle 2 week 2 session 2 wed 20th april


deadlift 12x50 10x55 8x57.5 6x60
ohpress 12x30 10x32.5 7x35 3x35
chins 12xbw 6x2.5
calf raise 1 set of 15 each leg

All reps done with in a continous cadence keeping the load on the muscle.

Good workout, more volume add, and i'm getting into the hang of stopping short when i can't get another rep, rather than pausing and really going for it.

I going for a more volume, continous reps and more time under load.

Phil

[bunnyluva]

cycle 2 week 2 session 3 fri 20th apr

squats 13x60kg 8x60kg
dips 10, 8x2.5 ,7x3.75
cg bench 10x45kg 5x45kg
shrugs 12x45kg 12x47.5

poor session today, little food ate through the day, felt tired.

going out tonight, off to the dogs for a couple of pints and a pie and pea supper.

then hopefully a kebab on the way home, mmmm

Phil

[GoldenArrow]

going out tonight, off to the dogs for a couple of pints and a pie and pea supper.
Phil

Northerner ^^^.

[Jamin]

Was it Sunderland dogs?

[bunnyluva]

Yes Sunderland dogs, tbh i was bored.

Had pie and peas with an extra two pies (£1 per pie, what a rip off! lol)

no kebab tho :mad:

Phil

[PikeKing]

mmmmmmmm extra pies.........

[Robert]

Hahah

[bunnyluva]

cycle 2 week2 session 1 tues 26thth april 05

I lowered the start weight on squats today, last weeks was

Squats 12x60 10x62.5 3x65

This week i started lower and did..

squat 12x55, 10x57.5, 8x60, 6x62.5 and 1x62.5
Bench 12x45 12x47.5 8x50 4x52.5
rows 12x40 9x42.5 4x42.5
ez curls 12x15 8x6

All done very strict, continous reps.

good workout, pleased with the squats, lots of feeling in the thighs.



Phil

[bunnyluva]

cycle 2 week 3 session 2 thurs 28th april

deadlift 12x50 10x55 12x57.5

then i c#ck'd up and added 10's instead of 5's so instead of 60 i went to 70.

10x70
6x75

ohpress 12x30 12x32.5 6x35
chins 12xbw 7x2.5 tried a third set with b/w but it wasn't happening lol
calf raise 1 set of 15 each leg

deadlifts would be better described as below knee pulls. weight not racked between reps.

The good news is me and m8 have decided we've hd enough of this 6pack comp, so im get to start increasing my cals again.

bring on the bacon and cheese sanries washed down with a big 'ol glass of milk

Phil

[PikeKing]

The good news is me and m8 have decided we've hd enough of this 6pack comp, so im get to start increasing my cals again.

bring on the bacon and cheese sanries washed down with a big 'ol glass of milk


GFH!!


<buff> <buff> <buff> <buff> <buff>

[Jamin]

whats gfh?

[Robert]

get ****ing Huge

[Jamin]

What weight you looking to get up to?

[bunnyluva]

I'd be happy to add about 14lbs, don't want to add too much to quick cos it will just go on my waist.

I wan't to stay relatively lean for the summer,

waist now 29.5" will take it up to 31-32" max.

Phil

[Jamin]

I'd be happy to add about 14lbs

yeah you say that now thats what i said.
i said i would be happy with 11st now 11st 7 now telling my self 12st will do :040:

[Knighty]

I thought you learnt your lesson from 'bulking' last time? Why not just eat cleanly as you were before when trying to stay lean, but in larger portions?

[bunnyluva]

I thought you learnt your lesson from 'bulking' last time? Why not just eat cleanly as you were before when trying to stay lean, but in larger portions?

Yeah thats the plan, a cleaner bulk. I do like bacon and cheese butties tho. I'll make it low fat cottage cheese.

Todays training went like...

week 3 session 3 sat 30th

squats 15x60, 9x60

dips 10xbw, 9x2.5, 7x3.75, 7x5

cgbench 14x40, 7x45 (lowered the weight to add volume, but tris knackered cos of the extra work did on the dips)

shrugs 12x45, 12x50, 6x55

good session, im happy the the high rep squats are back on track, and the dips are improving.

Phil

[bunnyluva]

cycle 2

week3 session 1 tues 3rd may 05

squats went really well

Squats 12x55, 10x57.5, 8x60, 7x62.5, 3x62.5, 2x62.5

all continous reps :)

Bench went well too

Bench 12x47.5 10x50 8x52,5 4x55

rows 12x40 5x42.5
ez curls 12x15 10x16

All done very strict, continous reps.

rows were terrible, i just didnt have the strength in me to do them

will train extra hard on my next below knee pulls to make up for it.

Phil

[PikeKing]

when are the step ups going to make an appearance?

i know you want to do them!

[bunnyluva]

I was going to do them last sat but couldn't find anything to step up onto.

Phil

[PikeKing]

do u not have a bench?

[bunnyluva]

I was hoping to find something a little smaller lol.

I'm also tempted to chuck the bench, to save some space.

Work on o/h press for shoulders and arms, and dips for chest.

Just watched Brook kubiks video, he doesn't actually recommend benching for a big strong physique, which is odd for someone who competes in the powerlifting.

Phil

[PikeKing]

I was hoping to find something a little smaller lol.



wuss! when I do them my leg is past parallel


I'm also tempted to chuck the bench, to save some space.

Work on o/h press for shoulders and arms, and dips for chest.

Just watched Brook kubiks video, he doesn't actually recommend benching for a big strong physique, which is odd for someone who competes in the powerlifting.

Phil

thats very true, you dont need to bench for a big strong physique, yo do for powerlifting however. I think most people will say that dips are far better

[bunnyluva]

week 4 session 2 thurs 5th may

Routine changed slightly, I am now performing o/h press before deadlifts. You should be performing all o/h press work before hitting your core muscles with squats or deads.

o/h press 12x30, 12x32.5, 8x32.5, 5x32.5, 6x30 extra volume introduced
rdl 12x55, 10x60, 8x65, 8x67.5, 6x67.5

chins 12xbw, 1x2.5kg!!! v.poor, 0xbw!! was totally knacked

calf raise 1 set of 15 each leg
couple of set on 150 gripper

no idea what happened on chins, could have been the extra voluma on the o/h press and rdls

Phil

[bunnyluva]

week session 3 sat 7th May 05

squats 15x60, 10x60

dips 10xbw, 10x2.5, 9x3.75, 4x5

shrugs 12x45, 12x45, 9x47.5, 7x50, 5x52.5

good session, im happy the the high rep squats are back on track, and the dips are improving.

I dropped cg bench tho, I dont think doing these is going to give me extra benefit esp after weighted dips. They hurt the tri but feel a bit too much of an isolation exercise.

extra volume added to the shrugs

I'm tempted to do 1x20 in the squats, not the hardcore rest pause reps but continous. Rather than working towards 2 sets of 15.

thoughts?

Phil

[bunnyluva]

Ok, after last week when I couldn't finish the sessions I decided stop adding extra sets.

week5 session1 monday 9th may

squats 12x55, 12x57.5, 8x60

I lowered the catchers today so these are below parallel, my thigh were killing me after the third set. Descent was nice and slow too.

bench 12x47.5, 11x50, 6x52.5

row (to lower abs) lost count x40, 10x42.5, 6x45

curls 12x16, 7x16

good session, by slowly adding volume over the last few weeks I've came to the conclusion that this is my limit when working with sets of 8-12.

Now I'm sticking to this volume and slowly adding weight to the bar when I can in good form.

Phil

[bunnyluva]

week 5 session 2 wed 11th may



o/h press 12x32.5, 10x35, 5x35
rdl 12x60, 10x65, 8x67.5, 8x70

chins 10xbw, 4xbw these seem to be going down, perhaps im putting on weight

alf raise 1 set of 15 each leg
couple of set on 150 gripper

spent 5 mins on the rower, bloody knackereing it was


Phil

[bunnyluva]

week 5 session 3 sat 14th May 05

squats 16x60, 5x60 now lower, below parallel

dips 10xbw, 10x2.5, 10x5, 7x7.5
shrugs 12x45, 12x47.5, 9x50

dips are improving, as are the shrugs

squats seem to be on hold cos the new lower depth but should see an improvement inthe next session or two.

Phil

[bunnyluva]

cycle 2

week6 session 1 tues 17TH may 05

Squats 12x57.5, 10x60, 5x62.5 all continous reps below parallel
Bench 12x50 9x52.5 5x55
rows 12x40 10x42.5 6x45
ez curls 12x15 10x16

All done very strict, continous reps.

Phil

[PikeKing]

are u still bulking? how is the eating going?

[bunnyluva]

im not bulking just eating good quality food through the day, keeping off the crap (well trying).

I've added bacon and hard cheese back to my list of things to eat, but to answer the question, no, im not bulking.

After the summer I will, when I go on 'bunnykilllas bulking bonanza' program.

Phil

[bunnyluva]

I missed weds deadlift session so today combined the weds and todays session concentrating on the biggest exercises.

I've a poor week eating too so i just did

squats 16x60 5x60
deads 12x65 12x67.5 8x70
dips 10xbw 8x5 8x7.5

thats all folks.

Phil

[bunnyluva]

Ok this is week 7 of my higher rep bodybuilding style training.

tues 24th

squats 12x57.5, 11x60, 2x62.5, 1x55
bench 12x50, 10x52.5, 6x55
rows 12x42.5, 9x42.5, 4x45

ezcurls 15x16
rev. ez curls 4x16

I'm not sure to continue this high rep work, not very happy with squats, they seem to be getting harder (whilst the poundage remains the same), although i am using continous reps and approx 1 min between sets. Thighs end up pumped and burning at the end of three hard sets. I have started squatting below parallel which makes a difference too.

bench and rows seem ok, maybe i need some extra rest between sets on the squats.

I am tempted to drop to 3x8 tho, cut down on the lactic acid burn.

Phil

[Knighty]

you could stick with the whole body workouts, but cycle the rep ranges and exercises

The guy I have trying Total Body Training by Chad Waterbury is noticing a marked improvement in his squat after 3 weeks!

[bunnyluva]

i'd like to stick to full body yes..

mon is squats, bench, rows, and curls
wed is o/h, press, deads, chins, calf raise
fri is squats dips shrugs

I think I will take more rest between the sets of squats and see what difference that makes, currently it's 1 min which may be too short.

Perhaps I shouldn't worry rest times between sets and just get back under the bar when my breathing has returned to relatively normal.

Phil

[Knighty]

http://www.t-nation.com/readTopic.do;jsessionid=6ABDDC9CE2B806F7D33F8E35EB AA6B9C.titan?id=508031


The periodization regimen on this routine is tried and tested...give it a go and I'm sure you'll get good results (from the reviews I've heard)

I'm keen on advocating this routine to anyone who'll listen as I want to know more and more about it as I have every intention of using it when I'm fit and able

[bunnyluva]

I've read that in the past, cheers, i will haver another read.

TBH at first glance it just looks complicated. He does advise varying rep and set ranges in a given routine, which can easily be incorporated in the routine im doing now.

perhaps alternating every week, 2x12 then 3x8 and 5x5

That should certainly keep the interest up.

Thoughts in the shirt?

Phil

[Knighty]

It's far from complicated!

Ok - you stick to the rep range that's selected by mr Waterbury

You can do ANY movements you want - pick 4 compounds

Chest (Or any upper body pushing compound)
Back (Or any upper body pulling compound)
Hamstrings
Quads

2 Isolations of your choice


Swap exercises every 2 weeks, and superset antagonistic muscle pairs every 2nd week (Chest movement, rest, Back movement, rest, Chest movement, etc.)

What's so complicated about that?


The T-shirt looks good, but slightly gear-whore-ish. lol

[bunnyluva]

Ok i'll have another look

but for now i did my normal

o/h press 40kg
deadlift 70kg
chins (underhand) bw (im a wuss)

all 5x5, If I don't follow Chads routine, next time will be 3x8

swapping the no of reps around this way is cerainly interesting, which helps keep the motivation up, which in turn builds consistency, which helps you grow. Only another 3-5 years to go!! go me!!

Phil

[bunnyluva]

Todays training,

I went to 3x8 for today, and stopped worrying about rest times between sets, i stated the next set when i felt like it and not like whenthe clock said.

Squats 8x60, 8x65, 6x70 and 4x70 (70 was a bit too heavy)
dips 8xbw, 8x7.5, 8x7.5, 6x7.5
shrugs 8x50, 8x50, 8x50

I think 8 is a good number of reps of 3 sets.

Good session

Phil

[bunnyluva]

If anyone has been taking note about my training this year they'll know I have been trying sets of 8-12rep on a more bodybuilding approach, still with the compound movements but higher reps and limited time between sets.

I've been getting bored with the lighter weights tho, on fridays session I went to sets of 8 and thoroughly enjoyed it.

After this experiment I wouldn't recommend any reps higher that 8 for multiple sets.

last weeks squats were 12x57.5 11x60 2x62.5 1x55
this weeks were 5x50 5x60 5x70 5x75 5x80

two totally different approaches, top workout strict continous reps with 1 min between set.

bottom one strict reps, pause for an extra breath if need at the top and no time limit between sets.

Which ones gonna build more size and strength? I'm opting for the bottom one :)

todays session went like

squats 5x50 5x60 5x70 5x75 5x80
bench 5x50 5x55 5x57.5 5x60
rows 5x40 5x45 5x47.5 5x50
ex curls 5x20 5x25 5x25 7x25

I'm back to my progressive 5's and they're great!

Phil

[Man of Steel]

I like it, better strength gains.

[bunnyluva]

Cheers, I was reading Kubiks Dino Training last night, which got me wanting to back to my 5rep sets, i made good progress on this last year.

I'm still glad I tried the 8-12 rep stuff tho, but i'm thinking that number of reps was devised when multigyms started filling up gyms. Its definatley not suited to freeweight training (at least not for me IMO)

PHIL

[Man of Steel]

Yeah, 8-12 is too much like cardio unless it's for accessory lifts.

4000 Food + 8 Milk + 5x5 = Big + Strong

[Narc]

4000 Food + 8 Milk + 5x5 = Big + Strong

:028:

[Knighty]

Yeah, 8-12 is too much like cardio unless it's for accessory lifts.

4000 Food + 8 Milk + 5x5 = Big + Strong
Since when was BK a PLer?

[bunnyluva]

Thats true, i'm not a PL. I don't intend to add a load of bulk, not at the mo anyway.

I am questioning 8-12 reps tho, they certainly give you a lot more feeling in the muscle when training and leave you tired at the end of the workout.

I've got some old copies of strenght and health here, im going have a look at the workouts in them and see what ranges they recommend.

Phi

[Knighty]

I have a copy of Complete Keys To progress if you want it?

It's basically all of the articles written by John McCallum for the old Strength and Health

A great read, and I'll flog it to you on the cheap!

[bunnyluva]

Cheers for the offer Knighty but i got it already,

Agreed tho, is an excellent read!

Phil

[Man of Steel]

Since when was BK a PLer?
That's a BB formula.

[bunnyluva]

thurs 2nd june

military press
5x30
5x35
5x40
5x42.5
3x45
4x40

deads (from below the knee)
5x50
5x60
5x70
5x75
5x80
5x85

chins (underhand)
5xbw
5x2.5
5x5
5xbw

good session, esp the deads

Phil

[ice_mach]

btw are you training everything to failure? maybe you should leave a few reps in the hole, because 5x5 is a pretty brutal protocol.

[bunnyluva]

btw are you training everything to failure? maybe you should leave a few reps in the hole, because 5x5 is a pretty brutal protocol.

no everythings not failure, theres a few hard sets on each exercise.

in the hole, whats that?

Phil

[ice_mach]

like feeling that you could do 2-3 more reps

[bunnyluva]

Sets generally look like this

military press
5x30 light warmup
5x35 light warmup
5x40 moderate
5x42.5 heavier moderate
3x45 hard set
4x40 hard set

So in that lot i have only done 2 hard sets.

Phil

[bunnyluva]

Tues 7th

Squats
5*50
5*60
5*70
5*75
5*82.5
1*85
2*85

bench
5*50
5*55
5*60
8*62.5

rows
5*40
5*45
5*50
7*52.5

ezcurls
5*25
5*27.5

good :)

Phil

[PikeKing]

good stuff BK, how heavy does the heavy stuff feel?

[bunnyluva]

good stuff BK, how heavy does the heavy stuff feel?

It doesn't feel heavy yet. I've squatted 90kg for 5 inthe past, which felt heavy,

I'm expecting my core (and mind) to strengthen and get used the heavier load over the next couple of weeks, then i'll back up to 90kg (first goal) then will start the journey to reall heavy (for me) 100kg squats.

Phil

[bunnyluva]

fri 10th

o/h press
5*30
5*35
5*40
5*45
6*40
5*35

deads from just below the knee
5*50
5*60
5*70
5*75
5*80
7*87.5 !!

bit of a rest

chins
5*bw
5*2.5
5*5kg
5*bw

great session

Phil

[bunnyluva]

monday 13june

squat
5*50, 5*60, 5*70, 5*80, 3*85, 1*85

dips 5*bw, 5*5, 5*7.5, 5*10, 5*12.5, 6*15

rows 5*40, 5*50, 4*55

ez curl 7*22.5

the end :023:

[bunnyluva]

wed 15th june 05

o/h press
5*30, 5*35, 5*40, 4*46, 6*40, 7*35

dead from just below knee
5*50, 5*60, 5*70, 5*80, 5*90

chins
5*bw, 5*2.5kg, 5*5kg

post workout 50g of whey+water

Phil

[666]

Why only 3 sets of chins?

[bunnyluva]

Could't be arsed to do anymore

[666]

Ha ha fair enough! :037:

[bunnyluva]

I was quite happy with the 5*90 in the deadlift (from just below the knee).

Thats deadlifted to starting position, then I start counting reps, I don't place the bar back down between reps too, just keep going.

You could say its six reps i suppose.

Phil

[666]

Yep, making decent progress; why don't you go through the full ROM though?

[bunnyluva]

cos i deadlift in the rack, I push the supports down all the way to the bottom but the plates dont touch the ground. I could set up another bar outside the rack but it will just take up more space.

Not too concerned at the mo, this is just a hobby.

Phil

[GoldenArrow]

cos i deadlift in the rack, I push the supports down all the way to the bottom but the plates dont touch the ground. I could set up another bar outside the rack but it will just take up more space.


PhilOR....you could just put the pins at the top and the bar on the floor

[bunnyluva]

OK! OK! OK!

I have a spare bar and two 20kg plates, i'll set this up and do a full ROM.

Should I put the weight down between reps? making it 5 quick singles?

Phil

[GoldenArrow]

OK! OK! OK!

Should I put the weight down between reps? making it an actual deadlift?

Phil
Yes. :ninja:

[bunnyluva]

righto then, i will use my spare black bar and just count the weight I add to the bar in future.

Phil

[bunnyluva]

Todays training went well despite the heat.

squats 5*50, 5*60, 5*70, 5*80, 5*85, 2*85 great!
dips 5*bw, 5*5, 5*10, 5*15, 5*16.25 great!
rows 5*40, 5*50, 6*55 good
ezcurls 9*22.5 good

very happy must be the extra protein :)

[the block]

:023: always nice to have a nice session. and it was very hot today.

[bunnyluva]

Cheers Block

todays session went well too, hot again tho. tues 21st jun 05

o/h press 5*30, 5*35, 5*40, 6*46, 6*40, 7*35
proper deadlift 5*50, 5*60, 5*70, 5*80, 4*90
chins 5*bw, 5.2.5kg, 6*5kg

good session again, i'm gaining weight with the extra protein, some of it is going on the waist tho. but i'll live with it till i feel uncomfortable whilst the weights are going up.

Phil

[bunnyluva]

Another good session,

squats 5*50,5*60,5*70, 5*80, 5*87.5

Took a closer stance today, which helped keep the weight on my heels, which was good.

dips 5*bw,5*5,5*10, 5*15, 5*17.5

rows 5*40,5*45, 5*50, 7*55

very happy, closing in on 5*90kg squat goal. might go up to 90 next session but only go a two reps, give me a bit of a breather then go for it the next session.

Phil

[King Fu]

hey bunnykiller just looked at your t-shirts, they are great! hope u dont mind me posting this in your training log... just wanted to suggest something, on your ebay auctions you may want to add pictures of the real thing, just to show people the quality of your product. i bet that will increase your sales!

[bunnyluva]

Cheers, thanks for the feedback. I'm trying to get pics of the shirts in use and get them up on the bluewear forum, problem is ebay doesnt allow you to link to the forums in their listings.

I plan on developing a proper bluewear website in the near future with pics, perhaps competitions and such like.

Phil

[King Fu]

pictures with the t-shirts in use with people wearing them would be even better!

if you do it make it look as professional as possible tho. borrow someones decent digital camera and get some decent lighting. It will make the world of difference. Spend a day doing all this and im positive you'll see a huge increase in your sales.

[bunnyluva]

tues 28th june

o/h press 5*30, 5*35, 4*40, 4*47.5, 4*42.5, 7*37.5

deadlift 5*50, 5*60, 5*70, 5*80, 5*90 grip going

chins 5*bw, 5*2.5, 4*7.5, 5*bw

happy workout.

Phil

[bunnyluva]

I haven't trained for a while, diet has been poor too, just had other things on my mind lately and been suffering from hayfever pretty bad too.

But i trained yesterday.

squats 3x50 3x60 3x70 3x80 3x87.5 i kept to 3 reps to keep the intensity lower
dips 5xbw 5x5 3x10 looks like squats took it out of me
rows 5*40 5*45 8*50 yep, squats used all my energy

Will be back in a few days to do it again properly

Phil

[bunnyluva]

Trained yesterday

o/h press 5*30 5*35 5*40 3*47.5 5*40
deadlift 5*50 5*60 5*70 5*80 6*90
chins 5*bw 5*2.5 4*7.5

was a bit knackered after building a fence during the day, dropped down from the last set of chins, walked over to the settee and fell asleep straight away.

im getting old lol

Phil

[bunnyluva]

Trained today, blimey it's hot.

squats 5*60 5*70 5*80 3*90
dips 5*bw 5*7.5 5*15 3*20
rows 5*40 5*45 5*50 5*55

good session, esp since i'm not eating much due to the hot weather

Phil

[bunnyluva]

Trained today, blimey it's hot.

squats 5*50 5*60 5*70 5*80 3*90 same as last week
dips 5*bw 5*7.5 5*15 6*20 up from last week
rows 5*40 5*45 5*50 5*55 3*57.5 added last set, form a bit loose tho

good session, esp since i'm not eating much due to the hot weather

Phil