Bigdho/JKurz 5x5

[JKurz1]

Cmon on bro - post up with me daily....I know your lifts are far and beyond mine, but we are both training to compete in the future, so let's post daily...for a little while anyways....Here's my split.


Monday: Chest/Back Width

Chest: Incline barbell press 5x5
Flat dumbbell press 2x10
Decline Hammar Machine press 3x 10
Incline Flys 3x10

Back (width):
Lat pull downs 5x5
Hammar Close grip pull downs 2x10
Hammar Free motion single hand pull down 2x10
Hammar Pullovers 2x10 ( super set)

Abs: Crunches 4x25
Leg raises 4x25


TUESDAY - Delts

Shoulders: Dbell Military press 5x5
Hammar Lateral raise 3x10 (coleman style)
Front Raises 2x10
reverse pec dec 2x10
Upright row 2x10
Rear dbell flys (light) 2 x 20

DBell Shrugs 2x12
Hammar Shrug 2 x 12

Wednesday - OFF CARDIO


Thursday - Arms
Bis: Standing barbell curl 5x5
Preacher curl 2x10
Incline curls 2x10
Hammer curl 2x10 ( run the rack)

Tris: Close grip press 5x5
Skull crushers 2x10
Dumbbell overhead press 2x10
Cable press downs 2x10

Abs: Crunches 4x25
Leg raises 4x25

Friday -Back (thickness), and Calves
Back: Dead lifts 5x5
T-Bar rows 2x10
Debell rows 2x10
(cable)Free motion row 2x10

Calves: Seated raises 4x25
Standing raises 4x25


Saturday
Quads/Hams: Squats 5x5
Leg press 2x10
Leg curl 2 x 10
Hack squat 2 x 10
SLDL 2x10
Extensions 2x10

Sunday: Off

 

[wnt2bBeast]

looks good bro..i know bigdho uses lat pulls for 5x5..some dismiss lat pulls as a useless exercise i like tem and some form of them are always in my routine but i think chins and when that becomes to easy weighted chins would be a better 5x5..just my 02..good luck with this..i think youll like it!!

 

[JKurz1]

Thanks bro- the only reason I see I won't like it or get results is if I overtrain...Like yestersday...I was done in 35 minutes, but I had to do MORE to stay there for an hour.....you ever find you are adding sets? Like today, I got delts and traps....NO WAY that can take 1hr.......

 

[wnt2bBeast]

youll see when you get to the heavier weights you will want to take at least 3 mins between exercises plus warmups and such..i just did chest and bi's both 5x5 and some calves at the end for shits and giggles lol took me an hour and 10 mins..calves took me about 20 mins inlcuding stretching which i have to do a lot otherwise i pull muscles very easily

 

[JKurz1]

Ok, but NO WAY delts and even traps could take an hour...............SHould I go Delts/Tris? And hit Bi's with my 2nd back day, or stick with Arms and do two tri workouts per week?

 

[wnt2bBeast]

Ok, but NO WAY delts and even traps could take an hour...............SHould I go Delts/Tris? And hit Bi's with my 2nd back day, or stick with Arms and do two tri workouts per week?

no way... i do delts with tris i kinda miss training bi's tri's in the same session..split it up how you like its not the split its what you do in the gym..so the way you have it is fine..why not do your abs that day this way youll feel like you werent in and out of the gym in 2 seconds

 

[JKurz1]

Damn...so now I'm thinking of doing Delts with Tris today........if I don't, I'm afraid I'll overtrain the delts...........maybe a few light burnout tri sets?

Can you use hammar stength military as your 5x5 or bad idea?

 

[forfucksake]

If you have been using 5x5 for a few weeks or so and then one week you only get say 4 reps on the 5th set should you just use the same weight next week and try and get 5x5 ?. Or do you have to switch to 3x5 ?.

 

[wnt2bBeast]

i guess you could use the hammer machine..im just no a big fan of "machines" i prefer dbells but its hard to make the big jumps every week..i would do BB front press..but yes hammer machine will work because you can add minimal amounts of weight each week

 

[wnt2bBeast]

If you have been using 5x5 for a few weeks or so and then one week you only get say 4 reps on the 5th set should you just use the same weight next week and try and get 5x5 ?. Or do you have to switch to 3x5 ?.

its up to you..i would probably just call that a bad set maybe something was a little off..if you truly werent meant o get all 5's you will find out the following week when you bump the weight 5 lbs your sets may look like this 5-5-4-3-3

 

[Tom Treutlein]

JKurz, weren't you supposed to try an HST-esque routine?

You seem to change your mind as much as me.

 

[JKurz1]

JKurz, weren't you supposed to try an HST-esque routine?

You seem to change your mind as much as me.

Oh bulshit...... I said I would look into it.....makes about no sense to me, plus people that advocate it seem to hate answering questions, so I said screw it....but having listened to the Beast and viewed Needsize's results, how could I pass it up.....Never changed m mind on the one bro.....started yesterday and love it.....

 

[bigdho]

ok bro.......I did change lat pulldowns to weighted wide grip pullups. today was chest and back width
chest
flat bb bench
warm up 135 for 20
280/5
280/5
280/5
280/5
280/5
Incline db press
95/10
95/10
Incline db flys
70/10
70/10
Epic chest press
220/10
220/10
freemotion incline fly (cable) 110/10
110/10
Back
wide grip pull ups body weight + 25 lb

275/5
275/5
275/5
275/5
275/5
close grip pulldowns
220/10
220/10
freemotion lat 240/10
240/10
pullovers
150/10
150/10

easy workout......Im still early in the 5x5 routine

 

[wnt2bBeast]

its great when you hit your numbers isnt it? im waiting to fail on the 5's each week,,that 4th or 5th set is tough but the next week jsut blast thorugh them..

 

[bigdho]

its great when you hit your numbers isnt it? im waiting to fail on the 5's each week,,that 4th or 5th set is tough but the next week jsut blast thorugh them..

No doubt this a great routine to follow! I like how it keeps everything balanced.

 

[JKurz1]

ahhh...you switched to pulls....nice.

 

[JKurz1]

So far I've done Chest/Back Width/Abs on Monday
Delts/Calves/Trps on Tuesday

LOVE IT....although I found that it's going to be rough moving up 5lbs with Dbell Military, might need to switch it next week............Also, my calves respond much better to heavy sets, low reps...wouldn't you agree Bigdho? I mean think about it, you calves are accustomed to taking multiple reps daily (walking).........

As for today, it's either Arms then off tomorrow or off today and Arms tomorrow.....you guys change your diet/carb intake on off days? I'm still planning on doing some HIIT cardio work on my off day, so I should probably keep the carbs, no?

 

[bigdho]

dude your bulking KEEP THE CARBS. Try not to over complecate your diet just eat a lot and worry about cutting up when its time. as far as calves I do high weight and try to hit 15-25 reps just because that is what I seem to respond to. You will get some mixed opinions on this but I say fuck the cardio for now......why burn the calories you need to grow,shit I dont even walk fast when Im bulking up LOL.

 

[Debaser]

Oh bulshit...... I said I would look into it.....makes about no sense to me, plus people that advocate it seem to hate answering questions, so I said screw it....but having listened to the Beast and viewed Needsize's results, how could I pass it up.....Never changed m mind on the one bro.....started yesterday and love it.....

Actually, I'm pretty sure this is how it went:

If I designed a training cycle for you to follow for 8-10 weeks, would you do it? It would be HST-based.

I'd like to see if I can make you rethink some things.

Debaser - It'd be my pleasure.......light it up....

Then I went to the trouble of actually outlining a program, and everyone else helped out and answered questions as well. Then you post this:

I think I'm gonna fail......hate to admit it, but I can't do it any more....I've gone 5 days w/o training and, although I feel good, I need to train today for mental release....work has been hectic, my girl's dad is dying very soon of pancreatic cancer, she's been miserable, I've been miserable.....and I need it....Chest and calves tonight......sorry.........

Which would lead me to believe you might actually be trying the program by now, but instead you pussed out. I doubt you'd ever commit more than 2 weeks to ANY program, you change your mind seemingly by the day.

 

[Tryn2]

many of the greats say to use instinct training. Its the best way to train for your own body....Why knock it not everyone is the same. I think with everyones advice they should post a pic of themselves and their diets & routines in there profile. That should weed out who knows what.....Plus it would show some variety. These boards put out alot of false info.

Kinda like " if you want to grow run testosterone because deca sucks and I hope you lifting 5x5 or not gunna grow "

 

[bigdho]

I agree. I have pics in my gallery and If you want some credentials come to my gym and Ill show you all of my certificates and deplomas. Just relax about what routine hes on, its his choise. Just because he didnt stick to hst doesnt mean he wont stick to something else Id say it means he didnt like low volume since hes been doing high for so long.....to each his own.

 

[JKurz1]

Actually, I'm pretty sure this is how it went:





Then I went to the trouble of actually outlining a program, and everyone else helped out and answered questions as well. Then you post this:



Which would lead me to believe you might actually be trying the program by now, but instead you pussed out. I doubt you'd ever commit more than 2 weeks to ANY program, you change your mind seemingly by the day.

Debaser....when I commit to something, I'm in for the long haul....I said I would give your a try but never started, as I never saw one bit of evidence that anyone using HST showed gains. You and some of the other advocates were extremely short in answering my questions and I researched it hard. No proof in the pudding.

Look at bigdho, look at needsize...these guys have the pics, strength and size that backs up this program hands down........

I'm on day 3 of 5x5 and you can bet your weak ass that I'm in for the duration.....

 

[bigdho]

Now that our thread has been hyjacked I think Ill go back to the subject at hand.

Today was shoulders, had to go through it quick because Im expecting some equipment to arive.

BB milatary press
Warm up 95 for 20
190/5
190/5
190/5
190/5
190/5
Laterial raises Coleman Style
20 lb x 20, 30 lb x 15, 40 lb x 10
20 lb x 20, 30 lb x 15, 40 lb x 10
Front raises
45/8
45/8
Up right bb row
105/8
105/8 superset with reverse pec dec for rear delts @ 210lb

Im really trying to cap my shoulders as I have none geneticly. I seem to gain in my traps quickly but Its hard to round out my shoulders.....Syntherol may be in my near future.

 

[JKurz1]

Nicely done bro...I guess I need to update too.......can we ban Debaser from more postings? He will ruin this thread...lol


Military Dbell - I know, I'll switch next week
50 x 15 warmup
75x5
75x5
75x5
75x5
75x5

Lateral raise
20x12, 30 x 10

Lateral machine
90 x 12
110 x 10

Front raise
35 x 10
35 x 10

Uprights
100 x 10
100 x 10

reverse pec deck ss w;. bent lats
190 x 12 / 25lb x 12


Shrugs w/ 110 x 15 x 4
seated shrugs w/ 70 x 12 x 3

 

[wnt2bBeast]

dont go that route bro synthol just looks shitty..that pic you had in your avi awhile ago with the white t-shirt..your delts looked fairly capped..i understand your obsession with side delts ( ihave the same disease lol)..people always comment on my shoulders but i want them bigger especailly those medial heads..that where the look is..guys like dennis newman sick friggin side delts and of course ronnie..

 

[cwick0]

Boy i need to get back to Indiana/Purdue and hit it with you. I WANT TO SEE THOSE NUMBERS HIGHER.

Ill fix the shoulder problem.

 

[JKurz1]

What's the other alternative to 5x5 for Tris????? Rt. Delt sometimes gives me fits on heavy close.....

 

[wnt2bBeast]

What's the other alternative to 5x5 for Tris????? Rt. Delt sometimes gives me fits on heavy close.....

skulls
overhead dbell press with 2 hands
you can try reverse grip benches

 

[JKurz1]

Boy i need to get back to Indiana/Purdue and hit it with you. I WANT TO SEE THOSE NUMBERS HIGHER.

Ill fix the shoulder problem.

My first delt day on 5x5 bro...chill............

 

[cwick0]

sides (seated):
5x5 with 25 or 30.

rears (seated & bent/hunched over):
5x5 with 30-40s

fronts: WHO CARES, however, i know you have to extend the workout.

5x5 would really fuck my shoulder workout up. I love to use the same weight for 2 consecutive sets doing singles then doubles. So i would have to choose one or the other, or switch every other week or couple.

 

[bigdho]

Ya Ill hold on the syntherol.............Looks fake anyway

 

[JKurz1]

sides (seated):
5x5 with 25 or 30.

rears (seated & bent/hunched over):
5x5 with 30-40s

fronts: WHO CARES, however, i know you have to extend the workout.

5x5 would really fuck my shoulder workout up. I love to use the same weight for 2 consecutive sets doing singles then doubles. So i would have to choose one or the other, or switch every other week or couple.

Now, why would you go and trash our thread.......get your own damn it.......

 

[Debaser]

Debaser....when I commit to something, I'm in for the long haul....I said I would give your a try but never started, as I never saw one bit of evidence that anyone using HST showed gains. You and some of the other advocates were extremely short in answering my questions and I researched it hard. No proof in the pudding.

Look at bigdho, look at needsize...these guys have the pics, strength and size that backs up this program hands down........

I'm on day 3 of 5x5 and you can bet your weak ass that I'm in for the duration.....

This will be my last post on this thread as you're using it to discuss your progress, and that's fine. But this post is total bullshit. We were more than helpful. You didn't research it very hard at all as you kept asking the same questions over and over, as well as basic shit that's not only answered in the HST FAQ, but in just about every program summary written.

You "researched it hard" but somehow didn't see the stickied posts with hundreds of replies detailing trainee results at the very top of the HST forum? You demand monster size but never saw Blade (probably the most frequent poster there), or Boris Kleine (three-time German superheavyweight champion)?

Just admit it, you never even wanted to give it a shot in the first place. I'm sorry some of us actually post forth an effort in helping you.

 

[JKurz1]

Ya Ill hold on the syntherol.............Looks fake anyway

I really want your diet bro....how the hell do you stomach that much food??? How many carbs again>?????? Don't count, I know...

What about fast food or subway? You endulge??? You get chubby when you bulk or stay clean?

 

[JKurz1]

This will be my last post on this thread as you're using it to discuss your progress, and that's fine. But this post is total bullshit. We were more than helpful. You didn't research it very hard at all as you kept asking the same questions over and over, as well as basic shit that's not only answered in the HST FAQ, but in just about every program summary written.

You "researched it hard" but somehow didn't see the stickied posts with hundreds of replies detailing trainee results at the very top of the HST forum? You demand monster size but never saw Blade (probably the most frequent poster there), or Boris Kleine (three-time German superheavyweight champion)?

Just admit it, you never even wanted to give it a shot in the first place. I'm sorry some of us actually post forth an effort in helping you.

Ok dude...you got me......totally corned and piss is dripping down by leg....I never wanted to try HST....I admit it...I was just think one day, How could I waste everyones time? I know, I'll pretend to try HST........I was wrong and you are right....thanks for making that your last post.

 

[cwick0]

skulls
overhead dbell press with 2 hands
you can try reverse grip benches

also:

weighted dips (my preference is seated ones)

I use to love reverse grip

 

[cwick0]

Now, why would you go and trash our thread.......get your own damn it.......

lol, im gonna hijack your thread EVERY CHANCE I GET.

by the way...when do you train on fridays? I may swing by on my way home for the Purdue/Notre Dame game on the 2nd.

 

[JKurz1]

12 ounce curls on friday bro......5pm

 

[cwick0]

BULLSHIT.

You dont train on fridays?

Common, you train 24/7!

 

[bigdho]

I really want your diet bro....how the hell do you stomach that much food??? How many carbs again>?????? Don't count, I know...

What about fast food or subway? You endulge??? You get chubby when you bulk or stay clean?

My diet ia around 5000 cal although I really dont count calories. I keep my carb sources clean like brown rice oats sweet potatos ext. I stay around 10-14 % when bulking. I am known to sneek to burger king once every few weeks Ill admit but for the most part I keep it clean.

 

[bigdho]

I really want your diet bro....how the hell do you stomach that much food??? How many carbs again>?????? Don't count, I know...

What about fast food or subway? You endulge??? You get chubby when you bulk or stay clean?

Here is a rough draft of my current diet to co inside with my routine


BULKING DIET

Breakfast 8:00 a.m
Food Item Portion Protein Carb Fat Calories
Whole egg 2 12 0 10 138
Egg white 1 24 0 1 96
Oats 1 cup 12 62 2 250
Wheat toast 2 pieces 2 24 1 104
Protein powder 1 scoop 24 1 1 96
Totals t 86 87 15 682


Mid. Morning 10:30 a.m.
Food Item Portion Protein Carb Fat Calories
Protein powder 2 scoops 50 1 0 204
Milk 5 oz. 4 5 2 70
water 5 oz. 0 0 0 0
Flax oil 4 teaspoons 2 0 20 84
Totals 56 6 22 358


Lunch 12:30
Food Item Portion Protein Carb Fat Calories
Chicken 8 oz. 45 1 1 194
Tuna 1 can 32 0 1 125
Potatoe 1 0 35 1 140
Brown rice ½ cup 0 65 1 260
Wheat bread 2 pieces 2 24 1 104
Totals 79 125 5 823



Afternoon 3:00
Food Item Portion Protein Carb Fat Calories
Protein powder 2 scoops 50 1 0 204
Milk 5 oz. 4 5 2 70
water 5 oz. 0 0 0 0
Flax oil 4 teaspoons 2 0 20 84
Totals 56 6 22 358


Dinner 5:00
Food Item Portion Protein Carb Fat Calories
Red meat/chicken 10 oz. 60 1 2 253
Brown rice ½ cup 1 65 1 260
Potatoe 1 2 35 1 140
Green beans 1 cup ? ? ? ?
Totals 63 101 4 653


Pre Workout Meal 7:00
Food Item Portion Protein Carb Fat Calories
Tuna 1 can 35 0 0 140
Apple juice 8 oz. 0 20 0 80
Apple 1 0 25 0 100
Totals 35 45 0 320


Post Workout Meal 9:00
Food Item Portion Protein Carb Fat Calories
Protein powder 2 scoops 50 1 0 204
Milk 5 oz. 4 5 2 70
water 5 oz. 0 0 0 0
Dextrose 100 grams 0 100 0 100
Totals 54 106 2 374

2nd. Post Workout Meal 10:30
Food Item Portion Protein Carb Fat Calories
Chicken 6oz. 30 1 1 133
Tuna 1 can 35 0 0 140
Potatoe 2 4 70 2 280
Brown rice 3/8 cup 1 45 1 238
Totals 70 116 4 791



Protein Carb Fat Calories
499 592 75 5039

 

[wnt2bBeast]

thanks for taking time to type that
i think we have a dilemma i was under the impression that 1 oz of grilled chicken has 8.8g pro 1 g of fat 0 carbs and 47 cals..my source
is http://www.calorieking.com/foods/fo...egory_id=53&brand_id=1&food_id=98411&partner=

 

[JKurz1]

Good stuff bro.....why so much powder? Don't you think you could benefit from more whole foods......like your 2nd meal, why not some eggs, wheat toast,and ANPB.....or another cup of oats and chicken.........it's obviously working...don't get me wrong.

I gotta have ANPB daily snd not as much flax........love peanuts late night...really think they help with the mass.....

Debaser...thnx for the karma sweetheart.

 

[bigdho]

thanks for taking time to type that
i think we have a dilemma i was under the impression that 1 oz of grilled chicken has 8.8g pro 1 g of fat 0 carbs and 47 cals..my source
is http://www.calorieking.com/foods/fo...egory_id=53&brand_id=1&food_id=98411&partner=

You are probably right I went by the back of the bag and I thought the same thing but decided to aire on the side of caution.

 

[bigdho]

Good stuff bro.....why so much powder? Don't you think you could benefit from more whole foods......like your 2nd meal, why not some eggs, wheat toast,and ANPB.....or another cup of oats and chicken.........it's obviously working...don't get me wrong.

I gotta have ANPB daily snd not as much flax........love peanuts late night...really think they help with the mass.....

Debaser...thnx for the karma sweetheart.

YA I have modified it a little I dont even eat regular protien shakes any more I replaced them with city blends smoothies with extra things mixed in.

 

[JKurz1]

How does your weekend or offday diet differ???

 

[bigdho]

I have one cheat day a week where I eat whatever I want till 6:00 pm

 

[JKurz1]

Is that on your off-day? What might that day entail????

On you other off day - your diet is the exact same, except for the PW shake?

 

[bigdho]

ya that is on Saterday.....I eat anything I want basicly. On my other off day its back to the same routine minus the dex.

 

[JKurz1]

So, you don't feel like a freaking slug from eating all day + the starchy carbs, and not doing a damn thing....see, I think that's why I need cardio....and it's going to hamper my gains....but I'm in an office all day, working and eating...I need a release when I get out of this joint.........f-me.

 

[bigdho]

no I dont feel slugish, if anything I have more energy from all the sugarLOL. If you have to do cardio when your bulkin at least try not to burn too many calories......Stay off the eliptical!

 

[JKurz1]

no I dont feel slugish, if anything I have more energy from all the sugarLOL. If you have to do cardio when your bulkin at least try not to burn too many calories......Stay off the eliptical!

Lol...shit, the elliptical bro is the old mans cardio.......I SHOULD be on the elliptical.....typically, I'm on the treadmill or in the park, joggin, with the girl and pup.......

I guess I need to learn to tone it down if I ever want to get my size back....

You ON right now, or soon? I'm waiting till I put on 15 before I start.....

 

[cwick0]

I guess I need to learn to tone it down if I ever want to get my size back....

Ya think! I keep busting my partners balls cause he wont slow up on the cardio. I keep trying to add more muscle to his frame and the little shit keeps burning it right back off.

 

[JKurz1]

Cwick -

The only reason you should be telling anyone to get off the treadmill is so your ASS CAN GET ON!

 

[bigdho]

Lol...shit, the elliptical bro is the old mans cardio.......I SHOULD be on the elliptical.....typically, I'm on the treadmill or in the park, joggin, with the girl and pup.......

I guess I need to learn to tone it down if I ever want to get my size back....

You ON right now, or soon? I'm waiting till I put on 15 before I start.....

LMFAO!! ya the eliptical is a little soft. Im getting ready to be on indefinatly. Ill get the blood work done quarterly..........I have a good doc who is cool about AAS. Im starting with test prop, tren anad var then on to bigger and better things....

 

[cwick0]

Cwick -

The only reason you should be telling anyone to get off the treadmill is so your ASS CAN GET ON!

You forgot the most important point here...I DONT GIVE A SHIT ABOUT MY ABS. As long as my numbers keep going up, then i am a happy camper.

 

[bigdho]

You forgot the most important point here...I DONT GIVE A SHIT ABOUT MY ABS. As long as my numbers keep going up, then i am a happy camper.

JK1...............This is what you should be sayin right now

 

[JKurz1]

JK1...............This is what you should be sayin right now

Nah bro...there a difference between not wanting abs and being FAT.....ABS, I could care less about for the next few months.......FAT? Well, that's another story.....I consider plus 12% on the fatter side...........

 

[bigdho]

Nah bro...there a difference between not wanting abs and being FAT.....ABS, I could care less about for the next few months.......FAT? Well, that's another story.....I consider plus 12% on the fatter side...........

LOL...........Thats not bad then. I can understand that. What are your long term goals? competition?

 

[JKurz1]

My brother competes....that's his job..I'm too tall.....my goals are just to put the size I lost while training for a charity tri over the next year....I'm around 190 right now and <7%. Would like to be 220 and 9-10%......I was there before, just got to get that college mindset back.....u?

I'm looking for that damn ab routine, can't find it...I will....

 

[JKurz1]

Thursday - took the day off to recover...well, not really....did 35 min. of HIIT on the treadmill, some ab and calf work and stretched......

Looks like today is back thickness day..........not sure if I want to go the dead route or heavy dbell/str8 bar row.......I dont want to get f-ed up again like I did with delt using dbells and not being able to increase the weight weekly, so I'll probably hit deads for 5x5 then dbell rows 3 x 8-10

Might hit traps again too........thinking traps on Tuesdays and Friday...Abs on Monday,Thursday...and calves on Wednesday, Saturday.........I need to stop the AM fasted cardio NOW! Plus my sleep has been horrid. My gf's pop just lost his battle with cancer after 13 months of HELL.....ever since he got sick, I sleep for a hour, wake up, sleep for 2....wake up.....sleep for 1, etc.......and everytime I have to PISS.....so, I'm not sure if pissing is waking me up, or nerves......

 

[bigdho]

My brother competes....that's his job..I'm too tall.....my goals are just to put the size I lost while training for a charity tri over the next year....I'm around 190 right now and <7%. Would like to be 220 and 9-10%......I was there before, just got to get that college mindset back.....u?

I'm looking for that damn ab routine, can't find it...I will....

\

You not to tall Im 6'4 and Im going to do it but thats cool none the less. I think that goal will be easy to reach once you change your mind set.


Thanks for lookin for the ab routine

 

[JKurz1]

Well, I also don't have the time....or the schedule........I have the dedication, obviously, but sometimes I'm away on business, with clients, etc.......just be too hard to watch everything to the kcal and focus on my career too....you live the perfect lifystyle bro....but, realistically, there are a handful of +6 footers and 1% of the those are decent.....HOWEVER, you can do it bro...I support ya 110%

 

[bigdho]

Thursday was arm day because I swaped arms with back thickness. It when good I guess Im still early in the 5x5 routine so not a hard workout.

Tris
Close grip press
230/5
230/5
230/5
230/5
230/5
skulls
110/10
110/10
db overheads
80/10
80/10
single hand db press
40/10
40/10
Bis
bb curl
120/5
120/5
120/5
120/5
120/5
preacher
100/10
100/10
incline curl
45 lb dbs
2 sets of 10
Hammers
50lb dbs
2 sets of 10
1 set of consentration curls to burn out @ 40 lb dbs

Like I said not a hard workout but I know soon Ill be singing a different tone.

 

[JKurz1]

YESSSSSSSSSS!!!!!!!!!!!!!!

Needsize comes though!

Try this one, this is the only ab exercise I've done for a couple of years now, and it totally transformed my abs Start on a decline bench, slowly lower yourself until your around halfway down, to the point where you feel the most resistance. Hold that for a slow count of 5, then slowly bring yourself back up. That's one rep, aim for say 5 sets of 5 reps, to start, once you can do that, either add more reps or start to add weight. My abs now stick out to the point where I can see them pretty well even when carrying a lot of bodyfat. This was taught to me by a nationally ranked powerlifter, as a means of strengthening my abs to improve my squat, so it has that benefit as well as building wicked looking abs.

 

[JKurz1]

WHat's on slate for Back today bro?

 

[bigdho]

YESSSSSSSSSS!!!!!!!!!!!!!!

Needsize comes though!

Try this one, this is the only ab exercise I've done for a couple of years now, and it totally transformed my abs Start on a decline bench, slowly lower yourself until your around halfway down, to the point where you feel the most resistance. Hold that for a slow count of 5, then slowly bring yourself back up. That's one rep, aim for say 5 sets of 5 reps, to start, once you can do that, either add more reps or start to add weight. My abs now stick out to the point where I can see them pretty well even when carrying a lot of bodyfat. This was taught to me by a nationally ranked powerlifter, as a means of strengthening my abs to improve my squat, so it has that benefit as well as building wicked looking abs.

That sounds killer!! Thanks bro.

 

[bigdho]

WHat's on slate for Back today bro?

Today Is deads @ 375x5, then t bar rows @ 350 for 2 sets of 10, then bent over rows tom prince style @ 225 for 2 sets of 10, then the freemotion row @ 140 for 2 sets of 10

 

[JKurz1]

I'm going Deads 300 x 5, dbell row 110 3 sets of 8-10, bent row 185 for 2 of 10, then low pull cable 2 sets of 160 for 10..........probably toss in some close grip pulldown and bodyweight hypers for stretch........

then.......reverse - behind back SMith shrugs 4 sets and heavy Dbell x 3

What are TP rows and what time do you train? WHat state are you in? ANy partying on the weekends?

 

[bigdho]

I'm going Deads 300 x 5, dbell row 110 3 sets of 8-10, bent row 185 for 2 of 10, then low pull cable 2 sets of 160 for 10..........probably toss in some close grip pulldown and bodyweight hypers for stretch........

then.......reverse - behind back SMith shrugs 4 sets and heavy Dbell x 3

What are TP rows and what time do you train? WHat state are you in? ANy partying on the weekends?

Oh ya I forgot shrugs. I finish with 6-8 sets of shurgs @ 425 after which I drop to 315 and shurg at the top I hold it for a 5 count.

TP rows are bent over rows except you only bend over to about a 45 degree angle. I train around 2:00 pm when the gym is dead. Im in Northern Indiana. Party.... Whats that???? I work here at the gym 7 days a week about 14 hours a day through the week and 8 or so on the weekends. But as soon as we hit around 1000 members Im done. Then its nothin but bodybuilding for me.

 

[JKurz1]

1,00 members and yo are done with what, working????

I thought all bent rows were at a 45 degree angle????

 

[bigdho]

1,00 members and yo are done with what, working????

I thought all bent rows were at a 45 degree angle????

Ya If I hit 1000 members I dont have to work anymore Ill hire people to work for me.

I thought that too till I looked up the movement and it looked like in the demo the guy ways almost all the way bent over and coming up as he brought the weight up to him. I seen an artical in MD where they fetured tom prince and he talked about his modified bent over row so I tried it and have done it ever since.

 

[cwick0]

Nah bro...there a difference between not wanting abs and being FAT.....ABS, I could care less about for the next few months.......FAT? Well, that's another story.....I consider plus 12% on the fatter side...........

If i was a fat slob, then i would be concerned. However, i dont have a big gut, so i could give a shit. Yet, i still dont know what my actual bf is, never measured.

 

[cwick0]

Thursday - took the day off to recover...well, not really....did 35 min. of HIIT on the treadmill, some ab and calf work and stretched......

Looks like today is back thickness day..........not sure if I want to go the dead route or heavy dbell/str8 bar row.......I dont want to get f-ed up again like I did with delt using dbells and not being able to increase the weight weekly, so I'll probably hit deads for 5x5 then dbell rows 3 x 8-10

Might hit traps again too........thinking traps on Tuesdays and Friday...Abs on Monday,Thursday...and calves on Wednesday, Saturday.........I need to stop the AM fasted cardio NOW! Plus my sleep has been horrid. My gf's pop just lost his battle with cancer after 13 months of HELL.....ever since he got sick, I sleep for a hour, wake up, sleep for 2....wake up.....sleep for 1, etc.......and everytime I have to PISS.....so, I'm not sure if pissing is waking me up, or nerves......

NERVES.

Sorry to hear about your loss.

 

[cwick0]

YESSSSSSSSSS!!!!!!!!!!!!!!

Needsize comes though!

Try this one, this is the only ab exercise I've done for a couple of years now, and it totally transformed my abs Start on a decline bench, slowly lower yourself until your around halfway down, to the point where you feel the most resistance. Hold that for a slow count of 5, then slowly bring yourself back up. That's one rep, aim for say 5 sets of 5 reps, to start, once you can do that, either add more reps or start to add weight. My abs now stick out to the point where I can see them pretty well even when carrying a lot of bodyfat. This was taught to me by a nationally ranked powerlifter, as a means of strengthening my abs to improve my squat, so it has that benefit as well as building wicked looking abs.

This is an ab routine i would be willing to try and i hate abs. I think i may start TODAY. Try not to go into a state of shock after reading this JKurz.

 

[JKurz1]

This is an ab routine i would be willing to try and i hate abs. I think i may start TODAY. Try not to go into a state of shock after reading this JKurz.

Not shocked......why would I be? Ab routine won't do shit but strengthen your back without a good diet......

 

[JKurz1]

Today Is deads @ 375x5, then t bar rows @ 350 for 2 sets of 10, then bent over rows tom prince style @ 225 for 2 sets of 10, then the freemotion row @ 140 for 2 sets of 10

Bent rows at 225 for 10 is TOUGH................that's good form??? Props bro...just a slight bend?

 

[bigdho]

Bent rows at 225 for 10 is TOUGH................that's good form??? Props bro...just a slight bend?

Ya I would say about a 30 degree angle. Pretty good form. My back is my strongest body part.

 

[JKurz1]

So Bigman, how was the weekend? What was on the menu and how much cardio did you do? I took Thursday off, trained Saturday (heavy legs) and then came back and did some light leg work/cardio/abs/calves yesterday...today i'ts back to CHest/Backwidth.........I have to revamp my routine for 2 things....one, I started too heavy the first two days, so I will probably go with the same weight one more week and #2 I'm switching gyms as a convienience issue and there is no hammar machines.....no big thing, but I'm pumped!

 

[JKurz1]

Monday (9/27): Chest/Back Width

Chest: Incline barbell press 5x5 - 205/175
Flat dumbbell press 2x10 - 80/70
Decline press 3x 10 - 225/185
Incline Flys 3x10 - 70/60

Back (width):
Lat pull downs 5x5 - 180/160
Wide grip reverse pull downs 2x10 - 175/150
Seated row with lat pull down bar - 2x10 - 150
Dbell Pullovers 2x10 ( super set) - 80

Abs: Crunches 4x25
Leg raises 4x25

 

[bigdho]

The weekend was good. I didnt train at all but that is ok since Im off on the weekends, the diet was good, I was able to get a lot of good food in.
Today is leg day, Ill let you know how it gos.

 

[JKurz1]

Cmon bro...what was on the menu? Good cheats?

 

[bigdho]

Cmon bro...what was on the menu? Good cheats?

Lets see.......nothing major, pretty much stuck on the diet even on my cheat day except Saterday I did have 1 taco from taco bell.

Im sure Ill make up for it next week

 

[JKurz1]

Very depressing.....lol

 

[bigdho]

Very depressing.....lol

Bro thats me in a nutshell. All I do is eat sleep and lift....oh ya and run a gym LOL. My life is not much fun right now, shit I havent gone to the movies in........I dont know how long.

Ill make up for it soon

 

[JKurz1]

married? gf? Depressing was that you didn't go full go on your CHEAT for the weekend...I was expecting buffet after buffet.....did you start you new cycle?

 

[wnt2bBeast]

Lets see.......nothing major, pretty much stuck on the diet even on my cheat day except Saterday I did have 1 taco from taco bell.

Im sure Ill make up for it next week

you must have very good control 1 taco!!!!! i havent been to the border in awhile but i get a few burritos and a bunch of double decker taco supremes lol!!!

 

[JKurz1]

how's your diet normally beast?

 

[wnt2bBeast]

400g of pro
250g carbs
80 fat
mostly steak chicken turkeyt cutlets tuna steaks
oats brwn rice only eat sugar carbs right after training
anpb olive oil mayo
and ill have a cheat meal whenever i feel like it but i usally limit it to once a week..every couple of weeks ill try to bump up my cals

 

[bigdho]

400g of pro
250g carbs
80 fat
mostly steak chicken turkeyt cutlets tuna steaks
oats brwn rice only eat sugar carbs right after training
anpb olive oil mayo
and ill have a cheat meal whenever i feel like it but i usally limit it to once a week..every couple of weeks ill try to bump up my cals

You leaning out??

 

[JKurz1]

LEANING OUT?? F this...I'm going bnalls out with you two monsters....my carbs have been sub 200-250 and protein 250g........no wonder I can't put on any mass....I just read Needsizes plows through 2 containers of cottage cheese daily...geezus I have work to do!

 

[bigdho]

LEANING OUT?? F this...I'm going bnalls out with you two monsters....my carbs have been sub 200-250 and protein 250g........no wonder I can't put on any mass....I just read Needsizes plows through 2 containers of cottage cheese daily...geezus I have work to do!

Sorry kruz I was askin beast, I know your bulkin

 

[wnt2bBeast]

You leaning out??

nope slowly working my cals up rather than adding too much too fast

 

[JKurz1]

Sorry kruz I was askin beast, I know your bulkin

No, I know you were asking him...but you said "leaning out?" and he is around 400g of carbs, almost double mine........that's why I said I need to crank the cals.....

 

[Debaser]

LEANING OUT?? F this...I'm going bnalls out with you two monsters....my carbs have been sub 200-250 and protein 250g........no wonder I can't put on any mass....I just read Needsizes plows through 2 containers of cottage cheese daily...geezus I have work to do!

Dude that's only like 1800 calories...unless you're having 200+ grams of fat each day I'm not sure how you plan on adding much mass.

Here is a good article on bulking if you'd like a clear-cut example of what you should be eating.

 

[bigdho]

No, I know you were asking him...but you said "leaning out?" and he is around 400g of carbs, almost double mine........that's why I said I need to crank the cals.....

I see 250 carbs, No?

 

[wnt2bBeast]

good link debaser..its always helpful when you see the meals broken down..personally i think the protein is way too low.i would use 1.5g/lb for cutting..ultimately ill end up prolly somewhere like 500g of pro 350-450 g of carbs 80-100g of fat..should be close to 4500 cals..

 

[bigdho]

good link debaser..its always helpful when you see the meals broken down..personally i think the protein is way too low.i would use 1.5g/lb for cutting..ultimately ill end up prolly somewhere like 500g of pro 350-450 g of carbs 80-100g of fat..should be close to 4500 cals..

That wouldnt be to bad of a diet

 

[JKurz1]

That wouldnt be to bad of a diet

My fault..I posted my new diet on the d. board....tell me what your thoughts are...

 

[bigdho]

Ill check it out............