A Young Buck's Training Journal

[Hellawulf]

I figured I'd start to keep track of some of the stuff I've been doing on here because it seems like a good way to get some professional, if not almost professional help, in one of my favorite subjects fitness. I started posting on here daily about a week ago, and since I have completely revamped my entire workout, changed up my diet minutely, but have added some supplements. I just started with the 5x5 (intermediate) workout Monday. I maxed out last week so I could fill in the max outs.
My Current Stats:
Bench: 220
Squat: 260
Row: 180
Dead Lift: 310
Incline Bench: 190
Yah, def not so great, I'm 18, a senior in high school, 6'2", 196 pounds, I was actually stronger my sophomore year than I am now, I know sad. I've been working out for 4-5 years now. (I was also 215 pounds my sophomore year, and my Junior year I was 230 pounds). I played football as Linebacker and Tight End but had an injury third game of the season my junior year which put me out of contact sports (I was planning on going to the next level - btw my bench and squat were much higher). Due to the injuries I wasn't working out, and because I was planning on going to the beach that summer I feel into the trap of almost starving my self for about 4-5 months. My weight dropped from about 225 pounds (playing weight) to 185 pounds in 4 months. I lost fat, but I also lost a lot of muscle mass, and def a lot of strength. Now I'm back in the gym, I've learned from my mistakes, I'm def eating better, and I have just found out that I'm like that kid Bert that Bill Starr talked too, I was hitting upper body religiously while not giving much attention to lower body (though I have huge legs naturally - just haven't squatted in a while). I was seeing some results but def not what I wanted and as you can see my squat and bench, the essentials, are lagging greatly. But now I'm going onto the 5x5 workout and I'm going to focus on bulding a solid core, and boost up my Bench and Squat.... So thats my story.

Current Goal: Going to a college in four months right on the beach, turning my ass into studliness, gain muscle size, lose fat, then in the fall when it starts getting colder I'll start putting on some major mass.

 

[Hellawulf]

Monday, April 20, 2009 4:30 PM - Squat 5x5 (105, 130, 155, 185, 210), Bench 5x5 (80, 115, 135, 155, 180), Row 5x5 (75, 95, 110, 135, 150), Hypers 2x10 (25), Weighted Situps 4x10 (25). I finished every set, nothing was too hard, I'm def sore in my legs because I haven't squatted in months, but once I get the form down packed in my legs again, I think I'm going to have to reset my maxs, I can def see my squat max jumping a hundred or two pounds in a week or two. As for bench, I think it will be a little slower but will probably go up 15-30 pounds in about two weeks. The hardest part was the weighted situps at the end. I did them on, what looks like a decline bench except its made for abs and not benching, with the 25 pound weight against my chest, sitting all the way up, almost moving my chest 180 degrees each rep. First day felt good.

Tuesday, April 21, 2009 - Cardio 6:30 AM - Warm up 5 min., consistant at 5.4 mph for 30 min., cool down for 6 min. This sucks, but it seems to be the best option for the results that I"m looking for. Felt pretty good later, but my legs are very sore. Squatting tomorrow could be very difficult.

Question: What is the proper form for rows?
I had a guy at the gym tell me I was doing them wrong, then he looked at my workout and asked me what I was training for, I told him, he said that this was a power lifters workout and that I should be doing more circuit training, like a navy seals workout if I wanted the results I was looking for, I pretty much ignored him. But I saw 3 huge guys nearby, one of which I'm friends with, all in their mid to late 20s, doing rows as well, I watched them and they were doing it under hand without touching the floor, and they were bringing it to their stomach. Skullcrusher posted a video of the form, where the guy was doing it from the floor, almost like a dead lift, was bent over pretty far and was bringing it to his chest, overhanded. Thats where my question lies. What is the proper form for rows? Videos would be great. Thanks

 

[OneBreath]

That dude in the gym, never talk to him again. These guys are fucking poison. The row you are doing is referred to as a Pendley row. He's never seen it because it's never been in Men's Health.

Now you post a good question. What is the proper way to row? You saw some massive dudes doing a more traditional row and now you have doubts. This is natural. The problem is that there is not really an answer.

The traditional row is good because it offers superior time under tension. You don't let down the weight so your muscles are constantly working.

The pendley row is good because you are lifting the weight dead from the floor (like a deadlift). While you do get a slight rest your muscles also don't get that nice little "bounce" at the bottom that makes the first few inches back up much easier.

My option is that at your level either way is going to build your back fast. I think the pendley method might do it a tad better because it keeps you more honest (it's harder to cheat because your torso is parallel to the floor)

 

[OneBreath]

This is good shit bro. Keep the momentum going and you'll see those squat, dead, and bench numbers start flying up.

Keep in mind that Wednesday is considered a recovery day for squats. Note the load, its much less than you did on Monday and for 1 less set. This "recovery" day is meant to get blood flowing into those sore legs and keep your motor skills in tact (ie you are practicing the movement).

Friday your legs should be fully recovered and ready to set a new 3 rep PR.

 

[Hellawulf]

Actually I think you are the one who posted the video I mentioned, but yah, that pretty much answers my question, I'll do them that way... thanks for the help, I guess thats why your an EM. As for the guy, yah I didn't pay attention to what he was saying, he was in decent shape, but no where close to where I want to be.

 

[OneBreath]

Actually I think you are the one who posted the video I mentioned, but yah, that pretty much answers my question, I'll do them that way... thanks for the help, I guess thats why your an EM. As for the guy, yah I didn't pay attention to what he was saying, he was in decent shape, but no where close to where I want to be.

There you go right there. As the years go by you'll start to notice that there will always be guys like this in the gym. These guys also look the same year after year. They do the same Musclemag routines and never progress.

When you are just getting started almost anything will work. So these musclemag routines give a false sense of security by showing you a little bit of progress. Then you think you know the principles of bodybuilding and don't want to change. I myself was stuck in this mindset for a while. It wasn't until I dropped the arm days and started focusing on the core lifts and progressing in weight over time that i started to break plateaus.

 

[LucSulla]

He's never seen it because it's never been in Men's Health.

Quote of the week there. I am using that one at the gym.

 

[djeclipse]

Good work Hellawulf, you have strong lifts for only being 18, and props on having the smarts to pick a good program like the 5 x 5 instead of a typical BB isolation type workout most kids your age are so set on doing.

Keep up the journal, you'll get good advice as you go.

For future try posting your workout's like this

Monday week 1

Squat
105 x 5
130 x 5
155 x 5
185 x 5
210 x 5

Bench
80 x 5
115 x 5
135 x 5
155 x 5
180 x 5

Rows
75 x 5
95 x 5
110 x 5
135 x 5
150 x 5... PR (if it was a new personal Best)

Friday would look like
Squat
105 x 5
130 x 5
155 x 5
185 x 5
220 x 3
155 x 8

It just makes it easier for us to read and see the work you are doing, the reps and if it is a new personal best. All the information is right there, easy to see.

OneBreath gave good advice in this thread.

Don't listen to the tools in the gym telling you to do circut training and to do BB type rows. The best way to develop your back is heavy deads and rows with your back 90deg to the ground. Pull from the floor every time, like a deadlift. Don't worry about the "negative", you pull up and hard each rep, accelerating the bar from the floor to your stomach.

Read Madcow's post in this thread about the 90deg row http://www.elitefitness.com/forum/weight-training-weight-lifting/bb-rows-madcow-366601.html

Also, the weight's are supposed to feel light right now, you're supposed to be hitting your current 5 rep maxes in week four, and adding weight to the bar for as long as you can after that. You have set your starting weight's proper, you were conservative which is good, this will allow you to make a longer run in the PR phase. The biggest mistake people make is setting their weight's too high in the first 4 weeks, they don;t gain any momentum and stall in week 5 or 6 (then bitch that the program doesn't work, lol).

If you get to week 4 and feel 260 is waaay to light for you, you can add weight at higher increments each week. But when it starts to get harder and harder back off in the increments a little. The goal is to add weight to the bar each week, not a big chunk at once. 5lbs over 8 weeks is much better then adding 10lbs for 2 weeks and then stalling.

 

[Hellawulf]

This sucks... I can't get to the gym for another 2-3 hours (just left the chiropractor, neck problems), that means that I'll be pulling a late workout tonight probably like at 7 or 8 PM, for someone who isn't used to night workouts, will this still be an effective workout?

 

[djeclipse]

This sucks... I can't get to the gym for another 2-3 hours (just left the chiropractor, neck problems), that means that I'll be pulling a late workout tonight probably like at 7 or 8 PM, for someone who isn't used to night workouts, will this still be an effective workout?

In week 1 you shouldn't miss any of your lifts as they should be quite easy. Just eat something to give you energy, some carbs 1hr before to get you through. It is better to get a work out in then miss and have to repeat the week over, but you know your body.

But if you have neck problems are you sure you're ok to lift?

 

[Hellawulf]

I know there will be pressure on my neck, but there shouldn't be too much, I'm sure I'll be fine, and I'm going back to the chiropractor tomorrow, so hopefully if I make it worse he will help make it better, haha, but I'd def prefer not to miss my workout

 

[Hellawulf]

April 22, 2009
For a late workout not so bad, pretty easy, the deadlifts were fun. I had to workout late because I was going to test drive a 77 Corvette, when I get there the seat belt won't come up and the turning signal wasn't working, I was okay with that I can fix those, but when I went to test drive it, I was about to pull out when a car was oncoming so I went to press on my brakes and they didn't work, yah the breaks didn't work, so I kept on rolling out into the street, luckily the oncoming car stopped. Needless to say, I didn't buy the car.

Squat
105 x 5
135 x 5
155 x 5
160 x 5

Incline Bench
95 x 5
115 x 5
135 x 5
155 x 5

Dead Lift
160 x 5
190 x 5
225 x 5
255 x 5

Situps
3 sets 10 reps (full motion)

Calf Raises
50 x 8
50 x 8

Diet for the day in time order: Protein shake + bannana, fiber bar, 3 peanut butter and jelly sandwhiches + yogurt + clementine, 8 baby carrots, 3 small-medium grilled chicken breast + bagel with light cream cheese, Post Workout Protein Shake + apple, and later a Pre-Bed Protein Shake.

 

[Hellawulf]

Feel free to critique my diet... My workouts are going strong, though I had a friend today, who I played football with and is actually pretty muscular for our age, tell me that my new workout wouldn't work... I told him that he would be jealous in a few months when this pays off and I'm benching and squating twice what he can. haha

 

[djeclipse]

Feel free to critique my diet... My workouts are going strong, though I had a friend today, who I played football with and is actually pretty muscular for our age, tell me that my new workout wouldn't work... I told him that he would be jealous in a few months when this pays off and I'm benching and squating twice what he can. haha

Just let your frined, when you get to week 4 and start making PR's every week, you're buddy will be asking if he can do the program with you.

And ya, stay away form that car, lol

The lifts look good, much easier to read now. Maybe break up your diet to what you had for breakfast, lunch, dinner etc. I'm not a diet person, but it will make it much easier for someone to help you if they knew what you were eating and what time you were eating it at.

 

[Hellawulf]

April 23, 2009
Cardio - Treadmill
Warmup - 5 min. 3-4 mph
30 min. - 5.5 mph
Cool down 5 min. 4-3 mph
Didn't feel too bad, got in 3.47 miles... just listened to the ipod and let the treadmill do the rest.

 

[OneBreath]

Good shit bro. Don't let your friend influence you. This program has been around longer than i've been alive. It will probably be around long after i'm dead too, as long as there is barbell training at least.

For your diet, it's not too bad for a guy your age. I was expecting McDonalds bacon egg and cheese biscuit for breakfast, no lunch, big mac around 3PM, pizza at 8PM.

Like DJ said, post it up in a timeline sort of fashion like such:

Meal 1 7:30 AM - bananna protein shake
Meal 2 10:00 AM - xxxxxx

etc.

 

[Hellawulf]

Meal 1 - 6:00 AM - Bagel w/ cream cheese
Meal 2 - 7:40 AM - Protein Shake, Bannana
Meal 3 - 10:30 AM - Rasins, Cashews
Meal 4 - 12:00 PM - Turkey w/ cheese sandwhich, yogurt, apple, clementine
Meal 5 - 2:30 PM - Fiber Bar
Meal 6 - 6:30 PM - Double Portion Chicken Teryaki, Fried Rice, and Steamed Vegetables (I normally eat a snack when I get home from school at 4pm too but I didn't have time to swing by the house)
Meal 7 - 9:40 3 slices of pizza (I know)
and I will most likely have a pre bed protein shake at like 10PM

I'm thinking more eliptical training in the future... most of the big guys at my gym are always on there, what do you guys think? Is eliptical going to be better for what I want to do than treadmill?

 

[djeclipse]

Meal 1 - 6:00 AM - Bagel w/ cream cheese
Meal 2 - 7:40 AM - Protein Shake, Bannana
Meal 3 - 10:30 AM - Rasins, Cashews
Meal 4 - 12:00 PM - Turkey w/ cheese sandwhich, yogurt, apple, clementine
Meal 5 - 2:30 PM - Fiber Bar
Meal 6 - 6:30 PM - Double Portion Chicken Teryaki, Fried Rice, and Steamed Vegetables (I normally eat a snack when I get home from school at 4pm too but I didn't have time to swing by the house)
and I will most likely have a pre bed protein shake at like 10PM

I'm thinking more eliptical training in the future... most of the big guys at my gym are always on there, what do you guys think? Is eliptical going to be better for what I want to do than treadmill?

The Eliptical is the least effective at burning fat and increasing lung capacity and cardio.

The absolute best form of cardio anyone can do is running, 30-45minutes, straight running. You burn way more fat than on the eliprical and it is better for you.

Running has only one downside, running can be hard on the joints, but at your age and weight you should be fine. The eliptical should only be used if your body is so banged up it can't take any impact what so ever.

 

[Hellawulf]

Alright, but I'm still struggling with what I need to do, there are so many mixed messages, I'm doing the 5x5 system, eating on what is probably a maintence diet, and doing cardio 3 days a week of low intensity, such as the listed above cardio... this is going to be the best route for me in trying to get ready for having my shirt off? because right now I'm kinda working with a belly that wants to show abs, but they're hidden in the fridge, and, in my opinion, my waist and legs are too large. Its weird, I want to lose weight, but gain muscle in my arms and maybe a little in my chest as well.

 

[djeclipse]

Alright, but I'm still struggling with what I need to do, there are so many mixed messages, I'm doing the 5x5 system, eating on what is probably a maintence diet, and doing cardio 3 days a week of low intensity, such as the listed above cardio... this is going to be the best route for me in trying to get ready for having my shirt off? because right now I'm kinda working with a belly that wants to show abs, but they're hidden in the fridge, and, in my opinion, my waist and legs are too large. Its weird, I want to lose weight, but gain muscle in my arms and maybe a little in my chest as well.

Abs are made in the kitchen. If you want your abs to show you have to losse the body fat. Simply burn more calories then you eat.

Everyone wants to loose fat and gain muscle, the truth is, no matter what all the BB mags tell you, it is hard to do both. You already have the good training down. IN order to add muscle/ size in your arms & chest you have to eat enough calories to grow. When doing so you are going to add a little body fat as well.

If you want to cut you're going to have to eat less calories then you burn. You are young so you may get some gains with your training while you are loosing weight. The good thing is that smaller muscles with less fat covering them tend to look bigger than they really are, it's the illusion of beng bigger then you really are.

 

[OneBreath]

Listen to dj, you've got the right routine for muscle, abs are made in the kitchen. If you are really worried about that bodyfat, lets come up with a plan. A plan will make you feel more secure and keep your focus where it needs to be. When does school start? End of August?

So you've got something like 18 weeks right? Post up the date you start and we'll come up with a good muscle building phase followed by a muscle retention/bodyfat loss phase.

 

[Hellawulf]

Yah, it should be the end of august, lets say August 25, thats exactly 4 months from now...

 

[Hellawulf]

Today started pretty rough, my ex set me in a bad mood to go into the gym with so I struggled with the squats, I got in every rep, but it was harder than it should have been, and I feel like my form got a little sloppy on the 3 rep set, but I got my act together and did pretty well on the rest of the workout. Felt good afterwards.

Squat
5 x 105
5 x 135
5 x 155
5 x 185
3 x 215
8 x 155

Bench
5 x 90
5 x 115
5 x 135
5 x 155
3 x 185
8 x 135

Row
5 x 75
5 x 95
5 x 115
5 x 135
3 x 155
8 x 115

Dips
3 sets 5 reps

Barbell Curls
8 x 65
8 x 65
8 x 65

Diet (so far and projected):
Breakfast: 7:30 AM Protein Shake and Bannana
Snack: 10:00 AM fiber bar
Lunch: 12:00 PM 2 Peanut Butter and Bannana Sandwhiches, Yogurt, Clementine
Snack: 2:30 PM Apple, 1 Peanut Butter and Bannana Sandwhich
Post Workout: 6:00 PM Protein Shake
Dinner: 6:30 PM 3 grilled chicken strips, collar greens, green beans, corn
Snack: 8:30 PM cashews
Pre-Bed: 10:30 PM Protein Shake (don't normally go to bed this early on a friday night, but I've got to work tomorrow early, then I've got Prom tomorrow night and nothing really of importance going on tonight)

 

[Hellawulf]

Also, I've got Prom tomorrow, so I prob won't do the cardio, I'll be dancing for like 5 hours, I'm sure thats plenty of cardio within itself.

And, I've got another question, my gloves have like built in wrist wraps that I always use, they give me pretty good wrist support, and I havent gotten to weights yet that I need straps for, but will wrist wraps hinder forearm growth. I don't think they will because the weight will sill be felt by the forearms and folcrumed but for some reason in the back of my head I though of this and figured I'd ask.
So, pretty much, Do wrist wraps slow forearm growth?

 

[djeclipse]

Also, I've got Prom tomorrow, so I prob won't do the cardio, I'll be dancing for like 5 hours, I'm sure thats plenty of cardio within itself.

And, I've got another question, my gloves have like built in wrist wraps that I always use, they give me pretty good wrist support, and I havent gotten to weights yet that I need straps for, but will wrist wraps hinder forearm growth. I don't think they will because the weight will sill be felt by the forearms and folcrumed but for some reason in the back of my head I though of this and figured I'd ask.
So, pretty much, Do wrist wraps slow forearm growth?

Gloves? What???

Loose the gloves, loose the wrist straps. Be a man, lift raw, get caloses, when regular grip gives out on deadlift get some chalk (it's very cheap) and use reverse grip.

Gloves have no place in any gym, same goes for wrist straps unless you are doing shrugs at your deadlift one rep max for sets where you can't use reverse grip.

 

[Hellawulf]

I need to go to a more hardcore gym, my gym is the most pussy gym in the world (Pivotal Fitness), its got a lot of high tech stuff, and some big guys go there but its mostly overweight 40+ women and men, and I would feel so out of place if I used chalk, everyone uses gloves, but I can get some chalk, I don't really care what they think, but my question is whether or not they affect muslce growth in any way?

 

[Hellawulf]

Prom was great, I broke diet and had dessert at dinner, and ate some pizza and candy at after prom, among other things, my shoulder kinda hurts from falling weird off the mechanical bull, but I should be straight by Monday.

 

[ExtraMile]

I need to go to a more hardcore gym, my gym is the most pussy gym in the world (Pivotal Fitness), its got a lot of high tech stuff, and some big guys go there but its mostly overweight 40+ women and men, and I would feel so out of place if I used chalk, everyone uses gloves, but I can get some chalk, I don't really care what they think, but my question is whether or not they affect muslce growth in any way?

If your worried abotu forearm growth then drop the gloves and straps.

 

[djeclipse]

I need to go to a more hardcore gym, my gym is the most pussy gym in the world (Pivotal Fitness), its got a lot of high tech stuff, and some big guys go there but its mostly overweight 40+ women and men, and I would feel so out of place if I used chalk, everyone uses gloves, but I can get some chalk, I don't really care what they think, but my question is whether or not they affect muslce growth in any way?

That was what I was getting at.

The straps are a crutch, they allow you to hold the weight without really holding on to it.

The best way to develop grip and forearm strength is heavy deadlift (without gloves). Use regular grip for as long as you can, and when you feel the weight is so heavy that it starts to slip, or your fingers start to open switch to reverse grip (one hand forward, one hand backward). Reverse grip stops the bar form rolling out of your fingers, you can lift at least 100 more pounds with reverse grip. Use chalk to prevent your hands form being sweaty, causing the bar to slip. With chalk and reverse grip you should be able to hold as much as you can dealift. And you're not neglecting your forearms.

Don't ask anyone at the gym if you can use chalk, just bring it in and use it. Keep it in a container and open it when you need it. Try not to make too big of a mess and you should be fine.

As for the gloves... they are just GAY!

Who cares about the rest of the people in your gym, soon you'll be lifting more than they are. As long as the gym has a squat rack, olympic bar and a place to bench press, do dips and pull ups, you have everything you need. It is better that you don't have any real lifters there, you won't have to wait for people to use the squat rack etc.

 

[OneBreath]

Ok, here is a tentative plan. It involves a muscle building phase followed by a diet/body fat loss phase.

The goal of the building phase is to progress each week on your 5x5 routine by 10 lbs on each of the core lifts. This is an aggressive but attainable schedule. Your success will depend on how well you eat and how much rest you get. Keep the moderate intensity cardio going on your off days and eat right at or slightly above your calorie maintenance. Don't worry about bodyfat during this time. Now if you start getting a massive gut for some reason let me know. I seriously doubt this will happen unless you start pounding chocolate cake and icecream every night before bed.

Depending up your bodyfat we might start the diet phase sooner or later. We'll evalate after senior week. The goal of this phase is to maintain the muscle and strength you have gained during the building phase while using some intense cardio and moderate dieting to get rid of any bodyfat before leaving for school.

As you can see by the numbers your body could possibly look very different by aug.

Weekly Squat/Dead/Bench 5 rep goal

4/26 - 215/185/265
5/3 - 225/195/275
5/10 - 235/205/285
5/17 - 245/215/295
5/24 - 255/225/305
5/31 - 265/235/315 (big 3 plate deadlift before break)

6/7 - Senior Week (relax and eat)

6/14 - 265/235/315 (repeat previous week)
6/21 - 275/245/325
6/28 - 285/255/335
7/5 - 295/265/345

7/12 - Maintenance lifting / Tabatas / Calorie deficit
7/19 - Maintenance lifting / Tabatas / Calorie deficit
7/26 - Maintenance lifting / Tabatas / Calorie deficit
8/2 - Maintenance lifting / Tabatas / Calorie deficit
8/9 - Maintenance lifting / Tabatas / Calorie deficit
8/16 - Maintenance lifting / Tabatas / Calorie deficit

School Starts

 

[Hellawulf]

It is better that you don't have any real lifters there, you won't have to wait for people to use the squat rack etc.

I like that, haha, ok, so I need to get some chalk, and I've been using reverse grip on my deadlift, that doesn't cause any asymetry in growth does it? I've never used straps, I figured I would get some when I get up to the really big weight (which could be a few years)... but thats not a good idea? Also, where can you get chalk?

 

[OneBreath]

Now lets make some slight "beach body" mods to your 5x5.

First, the wider you are at the top, the smaller you look in the waist. Some say big lats provide this. Very true, but shoulders can really make the difference. So instead of doing incline bench on wed, do standing barbell presses. This is the exercise in the original program (with incline bench as an alternate) but for some reason incline bench is in the excel template.

Here's the form you want to use. Go all the way down to the shoulders and lock out, with squeeze, at the top.



Second, do 3 sets of chinups (underhand grip, shoulder width) at the end the wednesday workout. This will add some back width as well as blow up those biceps. The form is important. Go all the way down and feel your lats and biceps stretch at the bottom, then squeeze all the way up almost until your chest hits the bar. Do 8 reps, but if they are easy, hang weight from yourself. Add weight so that you would fail at the 10th rep (but you will stop at 8). Try to progress in weight each week.

Third, on friday, instead of normal barbell curls, do barbell drag curls. This is all i do for biceps (other than chinups). The movement is exactly as it sounds. Drag the bar up your body. You can use a barbell or ezbar like in the video

 

[djeclipse]

I like that, haha, ok, so I need to get some chalk, and I've been using reverse grip on my deadlift, that doesn't cause any asymetry in growth does it? I've never used straps, I figured I would get some when I get up to the really big weight (which could be a few years)... but thats not a good idea? Also, where can you get chalk?

You should be able to get chalk at any fitness equipment store, it is 5.00 for a huge brick. I bought mine 2 years ago and still have lots left. I put it in a tupoware container and always have ti with me. Typically I only use it for deads, but if it is really hot in the gym and your hands begin to slip use it.

For the deads use regular grip and chalk for as many sets as you can, then use reverse grip. On wed I use regular grip for the first 2 sets, and then mixed grip. I alternate which hand faces forward, but for my Pr lifts I always have my right facing forward, left facing back. But that's just me. You won't have any issues with growth, both hands are doing the work, doesn't matter what way they are facing.

The only time you want both hand facing forward is when doing power shrug/ high pulls with your max deadlift for reps. Then and only then are straps ok to use as with reverse grip and shrugs is just asking for a bicep tear.

 

[ExtraMile]

Also, I know it sounds wierd but try the local pet shop, thats where I get my chalk from and its dead cheap but does the trick...

 

[Hellawulf]

I guess I need to max on standing barbell press, because I have no clue how much weight I can do on it.

 

[djeclipse]

I guess I need to max on standing barbell press, because I have no clue how much weight I can do on it.

Start light and work your way up. THe Over Head Press is better IMHO on wed then incline bench. Keep your abs tight, press up, think about the bar ending up right above your head in line with your ears. Many people tend to press up and away from their body on an angle, you want to press up.

 

[Hellawulf]

Question about my diet: What is going to be best for me, you've seen a few days of my diet, what can I do to make my diet more effiecient so I can see the results I'm looking for? Also, how hurtful would 5 cookies and some milk be to my diet, my mom just baked some, and I'm having to use every ounce of my willpower to keep me from devouring them. All I can think about is beach pussy or milk and cookies!

 

[Hellawulf]

Man, I put in my order for the Raw MCC and Amplify stuff on Wensday night and haven't gotten it yet, isn't express delivery next day?

Scratch that.... I just got an e-mail from UPS, I didn't realize that it was coming from California to South Carolina, I prob have a few more days before I'll get it...

 

[djeclipse]

Question about my diet: What is going to be best for me, you've seen a few days of my diet, what can I do to make my diet more effiecient so I can see the results I'm looking for? Also, how hurtful would 5 cookies and some milk be to my diet, my mom just baked some, and I'm having to use every ounce of my willpower to keep me from devouring them. All I can think about is beach pussy or milk and cookies!

If you want to be specific about it go to fitday.com and start keeping track of everything you eat in a day. It will tell you how many calories you are eating and give you a better indication of where you are at, and if you can afford to have extras.

When I was really looking to cut I went out and bought a scale, weighed everything I ate, all my chicken, meat etc. so I knew I was eating exactly what I was supposed to be eating, no more, no less.

 

[OneBreath]

Diet stuff. First you need to calculate your Basal Metabolic Rate. This is the # of calories you will burn if you lay in bed all day. Calculate it here:

BMR Calculator

Then multiply this number by 1.6. This takes into account your activity level and training. There are several methods for determining this, this is what i use. This final number is your daily maintenance level. Eat over this amount consistently and you will gain weight, under and you will lose weight.

During your building phase follow these 2 simple rules:

1) Eat 200 calories above your maintenance on Monday/Wed/Fri (your lifting days). Eat at or just slightly below maintenance on your non lifting days.
2) Take in 250 grams of protein a day.

At the end of the day, if you have met both requirements, 5 cookies and milk will be fine. At least until July, we'll get strict then.

Like dj mentioned, fitday.com is free and can help you track both calories and grams of protein.

You current diet is really not bad. You have your times spaced out well and you're eating consistently throughout the day instead of binge eating once or twice a day. Here are some slight recommendations

Diet (so far and projected):
Breakfast: 7:30 AM Protein Shake and Bannana

- add slow release carb such as 1/4 cup oatmeal. I would put this right in the shake. This gives you sustained energy and prevents mid morning crashes

Snack: 10:00 AM fiber bar

- add a protein here. Try to get 40 grams.

Lunch: 12:00 PM 2 Peanut Butter and Bannana Sandwhiches, Yogurt, Clementine

- add a protein here. Try to get 40 grams.

Snack: 2:30 PM Apple, 1 Peanut Butter and Bannana Sandwhich

- add a protein here. Try to get 40 grams.

Post Workout:
6:00 PM Protein Shake

Dinner: 6:30 PM 3 grilled chicken strips, collar greens, green beans, corn

- good dinner

Snack: 8:30 PM cashews

- nuts are great snacks and provide good fats

Pre-Bed: 10:30 PM Protein Shake

- try to avoid any carbs in this shake. No need for carbs at bedtime.

 

[Hellawulf]

So pretty much, add oatmeal to breakfast (easy), and more proteins throughout the day, this is where my problem will lie, how am i supposed to add proteins for snack 1, lunch, and snack 2? It wil be easiest to add to lunch, but for the snacks, I'm sneaking those (we aren't allowed to eat a school), what can I do? (I'm willing to sneak on more food - I'm a senior and I don't care anymore). Should I get a few boxes of protein bars or something?

 

[Hellawulf]

Week 2 - April 27, 2009

Squat
5x115
5x135
5x165
5x190 (fell forward on my 5th rep, lost my balance, caught on my toes) (no spotter)
5x215 (felt good)

Bench
5x95
5x115
5x140
5x160
5x185 (felt really good)

Row
5x75
5x95
5x115
5x135
5x155 (pretty hard - I don't feel really comfortable with my form yet - feel like I maybe doing something wrong)

Hypers
8x25
8x25

Weighted Situps
8x25
8x25
8x10
8x10

Today felt pretty good, a little goof up with my squat on the fourth set, but my form on squats are definately better than they used to be (just got caught leaning a little too forward on one rep and paid for it)

 

[OneBreath]

Good progress.

For the protein, I would normally not suggest protein bars as a main component to any diet. They should really be used as supplements. In your case though i think it's your best option. Check out needto's ready mix protein bars. Its essentially a bag of mix. Just add peanut butter and honey to make your own.

Better Protein Bars

Also if you make your own you can make them as small or as large as you need (for concealment)

The row numbers look good, they are a decent % of your bench. You might be trying to do a bit too much weight. Have you ever done power cleans or high pulls? If you are more comfortable with one of these they would be a fine substitute for the rows. Its important that you feel comfortable with your core lifts.

 

[djeclipse]

If you're worried about form post a video, what do you think you are doing wrong on the rows? As long as your back is 90deg tot he ground, and your lower back is straight you are good.

For squat when doing my warm up sets I focus on lifting my toes off the ground (in my shoes), that helps me keep the weight on my heals so I don't fall forward.

Are you going to go with the weight progression OneBreath suggested or stick with the program as it is?

As for the protein, I believe that eating your weight in protein (grams) is more than enough. I have spoken to a few nutritionists about this and they have all said that even eating your body weight in protein is more than enough, and to keep in mind that any protien your body doesn't use can get stored as fat. Some people believe that you have to eat more than your weight in protien (grams) like OneBreath suggested. The min thing is to make sure you are getting enough.

To get the extra protien you can eat protien bars, just make sure it is protien, and not a meal replacement as cal's can be high with those, or it can be a shake. But it's best to get most of your protien form natural sources like chicken.

EDIT: looks like we replied at the same time OneBreath.

 

[Hellawulf]

I've done Hang Cleans, they were essential in football, but it is a good possibility that I might be doing a little to much weight on my last sets, but those were the weights cranked out by the excel spreadsheet, I can revamp some of those weights though, as for OneBreath's variation to my workout, yah, I think I'm going to go with that, it adds two good lifts, and replaces one (incline with BB Press), I was starting to wonder about my shoulers anyway, so I think the variation would be for the best. The reason I bring up protein bars, is because they would be easy to hide and eat in class or in the hallway.

 

[Hellawulf]

I just ordered 3 bags of mix, I'm gonna give it a try, but OneBreath said to mix it with honey and peanut butter, how much?

 

[OneBreath]

I just ordered 3 bags of mix, I'm gonna give it a try, but OneBreath said to mix it with honey and peanut butter, how much?

The bag will have instructions on it. Try to get an all natural peanut butter like Smart Balance. Looks like you've got a lot of peanut butter in your diet, which is good, just make sure it's not too processed and full of added sugar.

I've also been eating Jiffy Natural and think it tastes just as good as regular peanut butter.

 

[djeclipse]

Good progress.

For the protein, I would normally not suggest protein bars as a main component to any diet. They should really be used as supplements. In your case though i think it's your best option. Check out needto's ready mix protein bars. Its essentially a bag of mix. Just add peanut butter and honey to make your own.

Better Protein Bars

Also if you make your own you can make them as small or as large as you need (for concealment)

The row numbers look good, they are a decent % of your bench. You might be trying to do a bit too much weight. Have you ever done power cleans or high pulls? If you are more comfortable with one of these they would be a fine substitute for the rows. Its important that you feel comfortable with your core lifts.

Those "do it yourself bars" intrigue me. Is there a way to get the nutrition info of the mix. What type of protien is it? Is it whey protien or other sources?

I've had problems with most protien supplements, even whey protien, I've been looking at a quick alternative to eating chicken all the time.

EDIT: is that Needtogetass form this site?

 

[Hellawulf]

EDIT: is that Needtogetass form this site?

Needtogetaas, yah I think it is his site

 

[ExtraMile]

Just out of interest, how low do you squat?

 

[Hellawulf]

Just out of interest, how low do you squat?

I break parallel on every rep... I know its supposed to be fairly controversial, but I heard that stopping at parallel can be even worse for your knees than going below parallel, because going below parallel is better for your tendons to get the full stretch, takes more pressure off the joints.

 

[ExtraMile]

May aswell go ATG and get the full benefit if your going deeper than parrallel anyway... thats what I think but your choice...

 

[OneBreath]

Go as deep as possible without breaking lumbar extension (don't go so deep that your lower back curves in, as you get more flexible this will be deeper and deeper). Always go below parallel. A correctly performed full range of motion squat is beneficial, not harmful to knees.

The knee thing is a terrible misconception. Unfortunate really. Kind of like lifting weights stunts your growth.

 

[Hellawulf]

ATG Squats are normally what I shoot for... I'm very flexible from football and martial arts, so I've got a little advantage coming into it

 

[ExtraMile]

Kind of like lifting weights stunts your growth.

damn I hear that fucking phrase all the time and it annoys me so bad. even my school p.e teacher has said that lol.

 

[Hellawulf]

April 27 Diet

Breakfast: 10:00 AM Tuna and Bannana
Post Workout: 12:00 PM Protein Shake
Lunch: 1:30 PM Chicken Fetuccini - Large Plate
Snack: 2:30 PM Cashews
Snack: 4:30 PM Wheat Thins
Dinner: 7:00 PM Chicken w/ cheese and Ham on top, Medium serving of steamed vegetables (broccoli, carrots, squash, something that looked like green squash)
Snack: 9:00 PM Large Salad
Pre - Sleep: 10:00 PM Protein Shake

Edit: Weird Day, today was senior skip day, so I didn't wake up when I normally do, and my diet wasn't structured around my school like it normally is throughout the week, I think I didn't do to bad though, I know it is easy on a day off from work and school when your routine is thrown off to eat and drink unhealthy, I just used this day to workout, eat as right as I could, and rest, now I'm studying for some major tests and exams I've got coming up soon.

 

[djeclipse]

I break parallel on every rep... I know its supposed to be fairly controversial, but I heard that stopping at parallel can be even worse for your knees than going below parallel, because going below parallel is better for your tendons to get the full stretch, takes more pressure off the joints.

Going below parallel takes the weight/ pressure off your knees and transferes it to your hips. Your hips are much stronger and better geared to taking the weight than your knees. It is physics, ATG squat, below parallel squat is the proper way to squat.

It is too bad squatting has such a bad rep form years and years of mis information, spread by people repeating form someone else that didn't have a clue what they were talking about. It probably the best exercise for you, best at promoting entire body growth, yet so many people are uneducated about it.

 

[Hellawulf]

For sure, I think football, which is prob where the most young people are doing squats, is partially to blame, I don't think I've ever been to a training facility or workout event where they promoted going below parallel, hell I've been to a few in which people not even hitting parallel were getting their reps counted, just stat padding.

Edit: just like 40 times, 13-18 year old kids claiming 4.3 40 times, so fake... After five years of training, with professionals and other atheletes, including track training, I was running a 4.89 40 in my prime, granted I was at 215, and I don't have the best natural genetics.

 

[Hellawulf]

Oh, and btw, I was 196.2 last week when I started this thread, and I gained 4 pounds in a week, I just weighed in at 200.0 pounds. My weight fluctuates a good bit but this is a good sign for my current plan.

 

[Hellawulf]

April 28, 2009
Cardio
Warmup - 5 min. 3-4 mph
30 min. 5.5 mph
Cool Down - 6 min. 4-3 mph

Good

 

[OneBreath]

Does this fancy gym you go to offer body fat measurements? You might have to ask. Your bf% will be a key metric to measure success. The weight gain is a good sign too. We just want to make sure those 2 don't increase proportionately if you know what i mean.

 

[Hellawulf]

Ok, here is a tentative plan. It involves a muscle building phase followed by a diet/body fat loss phase.

The goal of the building phase is to progress each week on your 5x5 routine by 10 lbs on each of the core lifts. This is an aggressive but attainable schedule. Your success will depend on how well you eat and how much rest you get. Keep the moderate intensity cardio going on your off days and eat right at or slightly above your calorie maintenance. Don't worry about bodyfat during this time. Now if you start getting a massive gut for some reason let me know. I seriously doubt this will happen unless you start pounding chocolate cake and icecream every night before bed.

Depending up your bodyfat we might start the diet phase sooner or later. We'll evalate after senior week. The goal of this phase is to maintain the muscle and strength you have gained during the building phase while using some intense cardio and moderate dieting to get rid of any bodyfat before leaving for school.

As you can see by the numbers your body could possibly look very different by aug.

Weekly Squat/Dead/Bench 5 rep goal

4/26 - 215/185/265
5/3 - 225/195/275
5/10 - 235/205/285
5/17 - 245/215/295
5/24 - 255/225/305
5/31 - 265/235/315 (big 3 plate deadlift before break)

6/7 - Senior Week (relax and eat)

6/14 - 265/235/315 (repeat previous week)
6/21 - 275/245/325
6/28 - 285/255/335
7/5 - 295/265/345

7/12 - Maintenance lifting / Tabatas / Calorie deficit
7/19 - Maintenance lifting / Tabatas / Calorie deficit
7/26 - Maintenance lifting / Tabatas / Calorie deficit
8/2 - Maintenance lifting / Tabatas / Calorie deficit
8/9 - Maintenance lifting / Tabatas / Calorie deficit
8/16 - Maintenance lifting / Tabatas / Calorie deficit

School Starts

As for the Body Fat %, I'll see if I can get that tomorrow, I do think that they have that (I would rather just go to that small Gold's Gym down the street, I used to when I wrestled)

I don't think I can go up on bench, 10 pounds every week, I might be able too, idk, I might be underestimating myself, but 10 pounds weekly are huge gains, I'm only doing protin and (when it comes in ) creatine.

Also, what are Tabatas?

 

[OneBreath]

As for the Body Fat %, I'll see if I can get that tomorrow, I do think that they have that (I would rather just go to that small Gold's Gym down the street, I used to when I wrestled)

I don't think I can go up on bench, 10 pounds every week, I might be able too, idk, I might be underestimating myself, but 10 pounds weekly are huge gains, I'm only doing protin and (when it comes in ) creatine.

Also, what are Tabatas?

Definitely don't underestimate yourself. Shoot for 10, if necessary, take 5. The creatine will help along with the increased protein intake to help muscle recovery.

Don't worry so much if your bench stalls. If it does we'll add more weighted dips to the Friday workout to create the "progression". If your squat and deadlift begin to stall then we'll have to make adjustments. Definitely don't worry about this now. Just take one week at a time.

Tabatas are a protocol of conditioning that entails 20 seconds of work / 10 seconds of rest for 8 rounds. This is an intense and effective way to burn fat fast. You don't want to do it now because it could interfere with your recovery. In July, you will start to cut calories and not worry about gaining weight on your lifts. Then it will be all about just keeping your new hard earned muscle while shedding fat to get ripped.

 

[Hellawulf]

April 28, 2009 Diet
Snack: 6:10 AM Bagel w/ cream cheese
PostCardio: 7:30 AM Breakfast: Protein Shake, Bannana
Snack: 10:15 AM FIber Bar
Snack: 11:15 AM Cashews
Lunch: 12:00 PM 2 PB&Js, yougurt, clementine
Snack: 2:30 PM Apple
Snack: 4:30 PM Wheat Thins
Dinner: 6:30 PM 2 large cube steaks, 2 small corn on the cobs, pinto beans, and cheese rice
Snack: 8:30 PM 1/2 large salad
Pre-Bed: 10:00 PM Protein Shake

If I'm in bulking phase, then do I need to limit my cardio, I did the cardio like todays on Tuesday and Thursday last week (the days I wasn't working out), and I would have done them on Saturday as well, but I had prom (which was plenty of cardio in itself), should I only do it on like Tuesday and Saturday?

 

[OneBreath]

Keep up the cardio, just don't make it too intense like we talked about before. You want to build muscle but also maintain a manageable bf% so you can get ripped in those last 6 weeks.

 

[Hellawulf]

Yah... good, cause I don't wanna get to chunky before I go to senior week either, gotta look good down there too, I'm pretty pumped about seeing what results I can get from this workout, and the Raw MCC and Amplify 02.

 

[Hellawulf]

My BMR calculated to be 2107.6.

 

[OneBreath]

My BMR calculated to be 2107.6.

Good, so your daily maintenance calories would be about 3370. So shoot for about 3500 on your 3 lifting days and 3200 on all other days. This combined with cardio will keep you good and lean during the muscle building phase. If you do this and continue to progress on lifting numbers, you will see a big difference by June 4.

For now, just try your best to be aware of how many calories you are taking in. If you aren't sure, make a good estimation on the calories. Fitday can also help because you can look up the caloric content of most foods.

This will be good practice so when it's time to buckle down on the diet in July, this won't seem too foreign.

 

[Hellawulf]

I'm buckling down on my diet, but I'm running short on time right now. It's bad time to start counting calories right this second now because I'm going into finals, but I'll get on that asap...

April 29, 2009

Squat
5x110
5x135
5x160
5x160

Standing Barbell Press
5x45
8x95
4x115 (just seeing how much I can do - not so great)

Deadlift
5x165
5x195
5x245
5x275 (PR - for 5 reps)

Pull Ups
1x5
1x3
1x1 (apparently I can't do very many)

Seated Calf Raises
6x110
6x110

I used today to check and see where my Standing Barbell Press was, I also jumped 20 pounds in a week on my deadlift, putting me almost 3 weeks ahead on that workout. At my gym for the pull ups the only places to do them had the handles and they are slanted inward towards each other, is it better to do it on a straight bar or on those slanted pull up handles? Also, for both standing barbell press and pull ups I had my hands at shoulder width, is this best?

 

[ExtraMile]

I'm buckling down on my diet, but I'm running short on time right now. It's bad time to start counting calories right this second now because I'm going into finals, but I'll get on that asap...

April 29, 2009

Squat
5x110
5x135
5x160
5x160

Standing Barbell Press
5x45
8x95
4x115 (just seeing how much I can do - not so great)

Deadlift
5x165
5x195
5x245
5x275 (PR - for 5 reps)

Pull Ups
1x5
1x3
1x1 (apparently I can't do very many)

Seated Calf Raises
6x110
6x110

I used today to check and see where my Standing Barbell Press was, I also jumped 20 pounds in a week on my deadlift, putting me almost 3 weeks ahead on that workout. At my gym for the pull ups the only places to do them had the handles and they are slanted inward towards each other, is it better to do it on a straight bar or on those slanted pull up handles? Also, for both standing barbell press and pull ups I had my hands at shoulder width, is this best?

Pullups are bitches, I hate them and Iv got to say they are the hardest lift to be good at and to progress at for me, the results are sick though lol, I do close neutral grip chins and my bi's and lats look bigger allready, Iv only bein doin them for 2 weeks lol

 

[Hellawulf]

True, I figure that if I can't do them its a sign that I should be doing them, if I can't get rep out a set of a body weight exercise then that is what I believe to be my body's way of telling me that that part of my body is underdeveloped, which means that I should see some good gains if I continue to do them and try to increase reps each week.

I figured out how to reformat my excel spreadsheet so that I was supposed to have repped 275 this week and not 260. This is good because I want to continue the big gains, no reason to take steps back, next week I'm supposed to throw up 280 (rounded from 282), but I kinda felt like I could have done more weight today, so I'll prob push the envelope again and do another 5-15 pounds over what I'm supposed to do, and reformat again. I might start doing this a little in squats too.

 

[Hellawulf]

April 29 Diet:
Breakfast: 7:30 AM Protein Shake, Oatmeal, Bannana
Snack: 9:50 AM Fiber Bar
Snack: 11:00 AM Wheat Thins
Lunch: 12:00PM 2 ham/cheese sandwhiches, yogurt, clementine
Snack: 2:30 PM cashews
Post workout: 5:15 PM Protein shake
Dinner: 6:30 PM Large Honey Burboun Chicken (Quiznos) (wheat bread, tomatoes, lettuce, grilled chicken strips, low fat dressings), Broccoli and Cheese Soup
Pre Bed: 10:00 PM Protein Shake

Didn't eat enough today, my apple that I normally eat as a snack later in the day was used at lunch as a projectile to hit someone, I was pretty pissed about that... then I've been TRYING to study all night, so I've been stuck in my room, drinking water, but haven't eaten very much...

 

[Hellawulf]

April 30, 2009
Cardio
Warmup-5min.- 3-4 mph
30min.-5.5mph
Cool Down-5min.-4-3mph

It was a little harder today than it has been in the past...

 

[OneBreath]

I'm buckling down on my diet, but I'm running short on time right now. It's bad time to start counting calories right this second now because I'm going into finals, but I'll get on that asap...

April 29, 2009

Squat
5x110
5x135
5x160
5x160

Standing Barbell Press
5x45
8x95
4x115 (just seeing how much I can do - not so great)

Deadlift
5x165
5x195
5x245
5x275 (PR - for 5 reps)

Pull Ups
1x5
1x3
1x1 (apparently I can't do very many)

Seated Calf Raises
6x110
6x110

I used today to check and see where my Standing Barbell Press was, I also jumped 20 pounds in a week on my deadlift, putting me almost 3 weeks ahead on that workout. At my gym for the pull ups the only places to do them had the handles and they are slanted inward towards each other, is it better to do it on a straight bar or on those slanted pull up handles? Also, for both standing barbell press and pull ups I had my hands at shoulder width, is this best?

Nice progress on the deads! That's what its all about right there.

For the standing press, if you are going all the way down and locking out with the squeeze at the top (like in the video) 115 isn't bad at all to start with. A solid goal for you would be 155 x 5 before school.

For the chinups use a straight bar. I suggested chinups specifically for your biceps. Do this, put your hands out like you are going to do a hammer curl and make a fist. Then turn your fists slighly outward like you would grab an EZ bar (or the chinup bars that are slanted). Look at your bicep. Now turn your wrists all the way outward to the point of being parallel with the floor, as if your were grabbing a straight barbell. You should have seen, and felt, your biceps engage. Having the wrists in this position provides the most stimulation to the bicep. Turning them in will transfer some of the tension to the forearm. This is why barbell curls (especially drag curls) are superior to ez bar curls for developing biceps.

 

[lkjh]

nice progress bro, I hear ya on having trouble keeping up with your diet and other time-consuming obligations. Protein shakes in water bottles can help if your going to be in school all day. Listen to the good advice the guys here are giving you and keep up the progress.

 

[Hellawulf]

This attachment is my most recent pic
April 30, 2009

 

[Hellawulf]

I got my diet in gear today
Snack: 6:10 AM Bagel w/ cream cheese
Post workout/Breakfast: 7:30 AM Protein Shake, Bannana
Snack: 8:50 AM Fiber Bar
Snack: 10:00 AM Wheat Thins
Snack: 11:00 AM 1 Chicken Breast
Lunch: 12:00 PM Peanut Butter and Bannana Sandwhich, Yougurt, Clementine
Snack: 1:50 PM Cashews
Snack: 2:50 PM PeanutButer and Bannana Sandwhich
Snack: 3:50 PM 1 Chicken Breast
Dinner: 5:40 PM 2 Large Homemade Tacos (100% ground beef, fresh diced tomatoes, chopped lettuce, sour cream)
Snack: 7:50 PM Tuna
Pre-Bed: 10:00 PM Protein Shake

I also just weighed in at 201.0

 

[OneBreath]

I got my diet in gear today
Snack: 6:10 AM Bagel w/ cream cheese
Post workout/Breakfast: 7:30 AM Protein Shake, Bannana
Snack: 8:50 AM Fiber Bar
Snack: 10:00 AM Wheat Thins
Snack: 11:00 AM 1 Chicken Breast
Lunch: 12:00 PM Peanut Butter and Bannana Sandwhich, Yougurt, Clementine
Snack: 1:50 PM Cashews
Snack: 2:50 PM PeanutButer and Bannana Sandwhich
Snack: 3:50 PM 1 Chicken Breast
Dinner: 5:40 PM 2 Large Homemade Tacos (100% ground beef, fresh diced tomatoes, chopped lettuce, sour cream)
Snack: 7:50 PM Tuna
Pre-Bed: 10:00 PM Protein Shake

I also just weighed in at 201.0

Not bad. That's a good variety of protein and well spaced out during the day.

Let's keep an eye on the weight. Did you find out if your gym does bodyfat measurements. This would be ideal.

The sooner we figure out how your body response to which foods the better.

For instance, my stomach is expanding just thinking about that bagel and cream cheese. For others it might be a good source of morning energy with little effect on bodyfat. The only way we'll find out is to keep an eye on the weight/bodyfat measurements.

 

[Hellawulf]

Yah, I just got in the Amplify 02 and my Raw MCC, I've been complaining about the wait but screw that, it was worth it! I prob just had the greatest workout of my life!

May 1, 2009 (I felt like the biggest dude in the gym, even though the big boys were in there today)

Squat
5x110
5x135
5x165
5x195
3x225 (10 pounds over what I was supposed to do)
2x275 (btw my one rep max to start this workout = 255... hell yah!)
8x160

Bench
5x95
5x115
5x140
5x160
3x195 (10 pounds over what I was supposed to do also)
2x205 (wanted to see what I could do - If I rep this next week it will be huge PR!)
8x140

Row
5x75
5x95
5x115
5x135
3x165 (so much for feeling uncomfortable - also 10 pounds over projected)
8x115

Dips
3 sets x 5 reps

Drag Curls
5x45 (learn form)
8x65
8x65
8x65

Great day at the gym! Left with my arms shaking... after the workout I took 4g of Raw MCC, I added the duce sets to bench and squat because the triple sets felt too light, I got two on both and on both couldn't get up the third, but this is after 5 other sets with the triple just previous. On squat I think if I lower to 255 I'll hit it 5 times, good form. On bench I think I might be able to get 205 five times, not sure yet though. Now I can't wait for Monday!

 

[Hellawulf]

I just weighed in at 198.2 pounds... I think my bladder can prob hold like 5 pounds before I have to urinate because at one point last night I weighed 203.6 then a hour later I weighed 201.0.

 

[ExtraMile]

I just weighed in at 198.2 pounds... I think my bladder can prob hold like 5 pounds before I have to urinate because at one point last night I weighed 203.6 then a hour later I weighed 201.0.

Happens to me too, I dropped 7lbs from being on the toilet before lol

 

[Hellawulf]

What is the best way for me to take the Raw MCC?
From my last workout, do you think that I will be able to make the jumps to repping my duces next week? (5reps)

 

[OneBreath]

What is the best way for me to take the Raw MCC?
From my last workout, do you think that I will be able to make the jumps to repping my duces next week? (5reps)

I take mine post workout with my protein. That's a good way to start. Think of it as replenishing what you just used.

Excellent progress this week. I'm not sure about the deuces. If the triple feels easy next week, instead of going heavier for a deuce, load up the 8 rep set higher than it should and try to knock that out. The reason i recommend this is purely out of fear of injury. You're progressing fast and loading up too much weight could cost you weeks of recovery if something happens.

Keep the whole picture in mind. Think about where you want to be 4 weeks from now instead of jumping up too quickly in 1 week. 10 lbs a week is a big jump. Patience my friend

You're doing great btw.

 

[Hellawulf]

I don't think I ever would have thought that I would have to worry about taking it slow, haha, but yah I can understand, I def don't want an injury, I jumped atleast 20 pounds in every lift this past week putting me 3 weeks ahead in weight, but as fun as it is to increase my maxes, I have to remember that growth is what I'm after.
May 1, 2009 Diet
Breakfast: Proten Shake, Oatmeal, Bannana
Snack: Wheat Thins
Lunch: 2 Ham and cheese sandwhiches, yogurt, clementine
Snack: Apple
Pre-Workout: Amplify 02
Post workout: Protein Shake, Raw MCC
Dinner: 2 chicken breasts
Snack: Milk and Cookies (yah)
Pre-bed: Protein Shake

Couldn't eat a lot today

 

[Hellawulf]

May 2, 2009
Cardio
5 min. Warmup 3-4 mph
25 min. 5.5 mph (150 heartrate)
10 min. 4.0 mph 1.5 Inlcine (135 heartrate)
5 min. Cool Down 4-3 mph

 

[dmc777]

Nice thread keep us updated bro. Props to Onebreath for helping out so much that's cool bro. After reading this whole thread I'm interested in doing the routine and searched but only found different variations. Where are you guys getting this routine and how are you using excel with it? Thanks guys.

 

[OneBreath]

Nice thread keep us updated bro. Props to Onebreath for helping out so much that's cool bro. After reading this whole thread I'm interested in doing the routine and searched but only found different variations. Where are you guys getting this routine and how are you using excel with it? Thanks guys.

Go ahead and take the time to read the entire page to let the concepts and instructions sink in. The spreadsheet is at the very bottom.

Bill Starr 5x5 - Madcow Intermediate or Linear Version

 

[Hellawulf]

Today's Diet:
Snack: Whole Wheat Bagel w/ fat free cream cheese
Breakfast: Protein Shake, Bannana
Snack: Better Protein Bar
Lunch: 2 PB&J, yogurt, apple
Dinner: chicken breast, mashed potatoes
snack: small pasta
snack: Wheat thins
Pre-Bed: Casein Protein Shake

Not a whole lot today either, I couldn't space it as well throughout the day because of work.

 

[dmc777]

Are you trying to bulk or cut bro? Seems like a lot of carbs late at night if you're wanting to get those abs showings.

Edit to say...I think I'm going to start this program. I've been lazy and haven't really been doing the main compound exercises I need to be doing specifically squats and deads. One question so I don't hijack your thread lol, before I get started, generally what is the preffered method to find out my 1 rep max? I will have more questions later but I will either start my own thread or message Onebreath lol. Thanks guys.

 

[Hellawulf]

Are you trying to bulk or cut bro? Seems like a lot of carbs late at night if you're wanting to get those abs showings.

Edit to say...I think I'm going to start this program. I've been lazy and haven't really been doing the main compound exercises I need to be doing specifically squats and deads. One question so I don't hijack your thread lol, before I get started, generally what is the preffered method to find out my 1 rep max? I will have more questions later but I will either start my own thread or message Onebreath lol. Thanks guys.

In the spreadsheet it says under 12 reps, I would do a weight you know you can do like 3 times atleast and rep it, but a weight you don't think you can get more than 8 times.
Also Right now I'm bulking, I won't be cutting until mid summer.

 

[Hellawulf]

I just had what was prob one of the worst workouts I've ever had. This isn't due to supplements or the workout itself but due to personal reasons. Half of my time in the gym was spent on the phone. Complete Bull. If it weren't for the Amplify I prob wouldn't have been able to workout at all.

Squat
5x120
5x150
5x180
5x210
5x240 (form got extremely sloppy on the last 2 or 3 - only got it up because spotter)

Bench
5x100
5x125
5x150
5x175
5x200 (need a spot on the last rep)

Row
5x85
5x105
5x125
5x145
5x165 (started to use some momentum, I think)

Weighted Hypers
8x25
8x25

Weighted Sit Ups
8x25
8x25
8x25
8x25

Complete lack of focus = horrible workout

 

[OneBreath]

I just had what was prob one of the worst workouts I've ever had. This isn't due to supplements or the workout itself but due to personal reasons. Half of my time in the gym was spent on the phone. Complete Bull. If it weren't for the Amplify I prob wouldn't have been able to workout at all.

Squat
5x120
5x150
5x180
5x210
5x240 (form got extremely sloppy on the last 2 or 3 - only got it up because spotter)

Bench
5x100
5x125
5x150
5x175
5x200 (need a spot on the last rep)

Row
5x85
5x105
5x125
5x145
5x165 (started to use some momentum, I think)

Weighted Hypers
8x25
8x25

Weighted Sit Ups
8x25
8x25
8x25
8x25

Complete lack of focus = horrible workout

We all have days like this, it won't be your last either unfortunately.

Hang in there and focus on hitting PRs on Friday. Don't let this workout get to your head.

 

[Hellawulf]

We all have days like this, it won't be your last either unfortunately.

Hang in there and focus on hitting PRs on Friday. Don't let this workout get to your head.

Unfortunately, its not the workout I'm worried about, hopefully I'll be okay by wendensday or friday.

 

[Hellawulf]

Today's Diet:
Breakfast: Protein Shake, oatmeal, bannana
snack: Better Protein Bar
Lunch: 2 orders of sweet and sour chicken, rice, green bean things (school lunch)
snack: fiber bar
snack: small Better Protein Bar, Amplify 02
Post Workout: Protein shake, Raw MCC
Dinner: sphaghetti

Also, I def jumped to much last week, I reformatted my spreadsheet to give me more of a challange this week and I paid the price, I could handle the weight, and prob would have mastered it if it weren't for the lack of concentration, but my upper left leg started giving me hell today, feels slightly strained. I love seeing gains, but I know I've got to take it slow.

 

[Hellawulf]

Skipped Cardio today - AP Statistics Final Exam, got to study

 

[djeclipse]

Today's Diet:
Breakfast: Protein Shake, oatmeal, bannana
snack: Better Protein Bar
Lunch: 2 orders of sweet and sour chicken, rice, green bean things (school lunch)
snack: fiber bar
snack: small Better Protein Bar, Amplify 02
Post Workout: Protein shake, Raw MCC
Dinner: sphaghetti

Also, I def jumped to much last week, I reformatted my spreadsheet to give me more of a challange this week and I paid the price, I could handle the weight, and prob would have mastered it if it weren't for the lack of concentration, but my upper left leg started giving me hell today, feels slightly strained. I love seeing gains, but I know I've got to take it slow.

I was a little worried about you jumping too much in one week (but it was worth a try I guess). I know you have a goal/ deadline, but the program is meant for progress over a long period of time, The key is adding a little weight to the bar each week for as long as you can. Jumping too much too soon is the downfall of a lot of people on this program.

The entire time on the program you are constantly getting stronger. Even the weeks leading up to your starting 5 rep Pr's you are getting stronger.

Say your starting bench max was 5 x 200. By week 4, even though you haven't pressed 200 x 5, in the 4 previous weeks your strength has increased and you are now stronger then when you started. Your new max is higher 210 x 5 for example(even though you haven't even pressed 200 x 5 yet, you have gained strength over those first 4 weeks). The strength is already there by week 4 to lift more than 200 x 5, but you only press 200 x 5 on week 4, saving what ever is left for the next week.... and so on. If on week 4 you went and pressed your new max 210 x 5, yes you got it and increased your bench by 10lbs, but now you have no where to go, you just pressed your max, you have nothing for next week (which seems to be what you did last week, by jumping 20lbs in your lifts).

The goal is to increase the weight every week, not lift for a couple of weeks and then jump to your new max. Eventually you will get to a point where even with small increases you are at your true 5 rep max (that could be 8, 12, 15 weeks from now). That is when you reset and work your way back up, and do it all over again.

If you need a spotter for any reps those reps don't count. This Monday I would suggest either repeating what you did yesterday trying to get all the reps in with no spotter, or reset the weight back 5-10lbs less and work back up to these weight's in 2 weeks time.

Still go for your 3 rep Pr's on Friday though.

Distractions suck, but as OneBreath says, everyone has those kind of days.

 

[Hellawulf]

I completely understand, thank you, I think I can still kinda save this week, though, I shouldn't be messing with the spreadsheet, I thought that if I changed the weights to make it harder it would help, but I need to be progressing and not jumping... I didn't put the weights entirely down to what I had them to begin with, but I dropped my maxes by about 10 pounds on each so that it should be easier for the rest of the week and next week.

 

[djeclipse]

I completely understand, thank you, I think I can still kinda save this week, though, I shouldn't be messing with the spreadsheet, I thought that if I changed the weights to make it harder it would help, but I need to be progressing and not jumping... I didn't put the weights entirely down to what I had them to begin with, but I dropped my maxes by about 10 pounds on each so that it should be easier for the rest of the week and next week.

This is all part of the learning process. Most people need to learn the hard way (myself included). Consider this mistake a valuable lesson learned.

The spread sheet is there as a guide line (though it is recommended the first time through you stick to it), eventually you will know your body and what type of weight progression to use. You will pick next weeks weight's based on how heavy the weight's were the previous week/ how you felt lifting those weight's. I still use the spread sheet as a guideline, but make modifications to the weight progression as I go. the first 4 weeks I always do as is, though as those 4 weeks you are building momentum to make PR's thereafter.

Be conservative, all is not lost, you should be able to keep going and making new PR's in 2-3 weeks time if you dial back some of the weight's now and move forward.

 

[Hellawulf]

April 5, 2009 Diet
Breakfast: Protein Shake, Bannana, Oatmeal
Snack: better protein bar
Lunch: 2 turkey cheese sandwhiches
Dinner: 3 salisbury steaks, rice, black eye peas, turnip greens
Pre- Bed: Protein Shake

Wasn't able to eat a lot today because of crazy schedule (AP Statistics Final)

 

[dmc777]

How are you liking the Amp02 and Raw MCC so far bro?