Guys Starting a New Routine, Need Some Help...

[mm107]

Hey guys Heres some info

WAS 240LBS
WAS 5'11.
WAS 20%+ BF

NOW 175lbs
NOW 6'0
Now 13-15%BF

Ok guys, im still in "bulking" mode. Im not bulking like most of you would, but my calories are not restricted for some time now.

I have had no time for the gym, but at home i Hit my punching bag for 20+mins everyday(most of the time). I do my pullups and my pushups and my situps as well.

So i do got a strong core right now. Especially from hitting the bag my Traps and my Delts Seem to get larger.

But now im heading to a gym, i want to bulk for i would say 4 more weeks and cut up.

I dont want to BULK w/ 4k cals a day but 2500-3000 is what im going to hit.
40% Protein
30% Carbs
30% Fat
(These are the macros that have seemed to work BEST for ME)

Im looking for a routine that will strenghten my CORE ( since this is what is most important for me a strong core is what helps with everyday life and lifting)

Im also looking for a routine, that pushes me to the end. I want Failure on on sets. I want to go EXTREMELY HARD. Only problem is i prob wont have a spotter the whole time. Or else i would do the 5x5.

I want to hit the GYM 4 days a week.
Mon/Weds/Fri/Sun

Sunday i want for LEGS and ABS.

Maybe monday can be a CORE workout day for me?
Sqaut/PowerCleans/Etc?

Weds
Chest Day
Triceps

Friday
Back
Bi's

Sunday
Legs
Abs

I know diet is 75-80% of gains. Im 100% on key with my diet. So lifting is what i need help with etc.

I have done a ton of research im just stumped on a daily routine now.
So if anyone can help Please post up some advice.

 

[mm107]

bump....lookin to start today..

 

[cyrex]

what's wrong with what you've listed?

 

[mphowells]

Soryr mate not sure i follow, do you mean you want to know what actual exrecises to do while keeping into the boundaries you've given (ie, various core workouts for monday)?

I still think it's feasable to do 5x5 without a spotter. there will always be someone at the gym tospot you on a final set.

I'm only just discovering new training methods, i tend to use the sticky link provided, I think DC training method is pretty good for bulking.

hope this helps alittle.

Not too sure about legs on Sunday and Squats on monday, may find that will hurt you.

 

[mm107]

THANKS! IM DEF going to build a nice routine.

 

[silver_shadow]

But now im heading to a gym, i want to bulk for i would say 4 more weeks and cut up.

I dont want to BULK w/ 4k cals a day but 2500-3000 is what im going to hit.

why do you want to bulk up eating just 2500-3000 cals/day with a new program for just 4 wks. one of the variables is too little IMHO - you choose which one you'd like to bump up.

 

[mm107]

hmm ok good point. I just dont want to ADD too much BF. Im an ex chubby So, i have a big issue with belly fat. My abs are covered up already So thats why i wanted to do a strict bulker. My body seemed to ADD LEan muscle mass cutting and that was on 1800/cals day. Now with 2500-3000, i figured MY BODY should do fine.

I just wanted to do a bulker and shred up before summer. time is running out so im going to start ASAP.

(Dont think i wasnt active, like i was on my ass and now i want to start a routine, i want to start a nice Strict Routine)

Im looking at this for a start

Monday (CORE)
Sqaut
Bench
Deadlift


Weds
Back
Biceps


Friday
Chest
Triceps

Sunday
Abs
Cardio HIT @ 80MHR.

On the in between days, i have a 100lb punching bag i will hit for 20-30 mins. And then Pullups.

SAT IS MY OFF/CHEAT/FUCKUP/DAY.

As i said i used to be an ex chubby person so when i see me gaingin little BF i get all nuts. So i try to keep it to a minimum.

Calories will be at 3000k Daily. I will run 3k Daily for 5 Weeks. Then Cut up untill neccessary. I know 5 weeks isnt alot but i want to make sure i got enough time for summer.

Im Currently 175 Last night when i steped on the scale.
Im looking to be 185 LEAN Less then 10%BF.

Im going to push EACH excercise to Failure. Im hoping a buddy of mine comes So i dont have to roll the weight off lol

BUT trust me when i say Grueling i mean GRUELING! IM ABOUT TO GO JOIN THE KILL THAT SHIT ADMINSTRATION BECAUSE IM GOING TO KILL THAT SHIT! LOL

Im going to take Caffein 200mg 30 mins prior workout.
I also will make sure to have a nice Carb+Protein meal 1hr 30mins before working out.

Also will follow Workout with
Whey/Malt/Dex
Post workout Shake.

Also will take my Cassein B4 Bedtime.

Im just wondering what type of SET do you guys do?
12/10/8/6
10/10/10/10
12/10/10/8

And so on.
I will be going to Failure so im thinking 12/10/8/6 would be suffice, since i will aim for 6 on my last rep but i hope to kill that shit so 7 or 8 probably failure.

Thanks Guys.

 

[mphowells]

Any reason why 4 sets in particular?

Not sure how enthusiastic you'll be about hitting the punchbag if you are going all out balls to the wall training. Either way i don't think it is a bad thing.

If I were to be completely honest i would say you have a regular 3 day split there and i would still say looking at different methodologys would be the best idea.

Maybe you could extent to 6 weeks and do a mini HST which would keep inline with you 3 day split.

1st 2 weeks - sets of 15
2st 2 weeks - sets of 10
3rd 2 weeks - sets of 5

just a thought.

If you want to stick with what you have then I'd say it looks ok, throw the Row in there on 'back' day. What about shoulders?

 

[mm107]

Any reason why 4 sets in particular?

Not sure how enthusiastic you'll be about hitting the punchbag if you are going all out balls to the wall training. Either way i don't think it is a bad thing.

If I were to be completely honest i would say you have a regular 3 day split there and i would still say looking at different methodologys would be the best idea.

Maybe you could extent to 6 weeks and do a mini HST which would keep inline with you 3 day split.

1st 2 weeks - sets of 15
2st 2 weeks - sets of 10
3rd 2 weeks - sets of 5

just a thought.

If you want to stick with what you have then I'd say it looks ok, throw the Row in there on 'back' day. What about shoulders?

Hmm, might look into the HST. And the shoulders im an idiot, on WEDSDAY.

Im going to be refining my program. I'll look into every aspect.. that i can.

 

[mphowells]

I see what you mean about cutting before summer kicks in. I'm the same but i figure if you're going to do 5 weeks solid, providing your diet is in check will an 8 week cycle of whatever training method really hurt.

Myself and a couple of others seem to be kicking off on a HST cycle pretty soon so it could be a good idea. Alternatively there is LOADS about the 5x5 traing method. I'm on my last week of it and got some solid gains.

 

[Shepherd4]

Given your stated goals, I still don't see why you aren't a first-rate candidate for 5x5. As noted above, you can get a spotter in the gym if you really need one (which you shouldn't except in the hardest weeks), or you can use a power rack. Aside from that, it seems exactly what you're looking for. I just don't think you're going to be happy with the results if you try to KILL THAT SHIT doing sets of 12/12/10/8 or whatever.

Just my $.02.

mpc

"Think of Tiger Woods out there hitting a bucket of balls. He's not swinging the 5-iron to get stronger -- he's swinging it to hone the groove. Hone the groove."

 

[mm107]

Given your stated goals, I still don't see why you aren't a first-rate candidate for 5x5. As noted above, you can get a spotter in the gym if you really need one (which you shouldn't except in the hardest weeks), or you can use a power rack. Aside from that, it seems exactly what you're looking for. I just don't think you're going to be happy with the results if you try to KILL THAT SHIT doing sets of 12/12/10/8 or whatever.

Just my $.02.

mpc

"Think of Tiger Woods out there hitting a bucket of balls. He's not swinging the 5-iron to get stronger -- he's swinging it to hone the groove. Hone the groove."

YEA, im looking into the 5x5, as we speak, its just a litttle confusing for me....
BUT i guarentee by next week im going to be onto the 5x5. I just got done reading all up on it, and i GOT A SPOTTER! I feel i need a spotter because i like to go to exahustion/failure each time, i love it when the bar is stuck for 20 seconds and i finally get it up!

Thanks for all the input guys!!!

 

[mphowells]

Cool, i think 5x5 would be best and there is tons of stuff on here about it. as you like working to absolute failure you could always look into HIT too. Either way best of luck and keep us posted.

 

[Shepherd4]

YEA, im looking into the 5x5, as we speak, its just a litttle confusing for me....
BUT i guarentee by next week im going to be onto the 5x5. I just got done reading all up on it, and i GOT A SPOTTER! I feel i need a spotter because i like to go to exahustion/failure each time, i love it when the bar is stuck for 20 seconds and i finally get it up!

Thanks for all the input guys!!!

That's terrific, but make sure you understand 5x5 before you start. If you're going to failure every set, every workout and every week - you're doing it wrong. Week 1 of a proper 5x5 cycle should have you lifting at somewhere between 80-85% of your max IN THAT REP RANGE (e.g., 80% of your 5RM). Week 2 pushes it up to 87% (or so) and Week 3 pushes it to 95% (or so). Only in Week 4 are you going to meet or exceed your starting 5RM.

mpc

 

[maldorf]

Doing the 5x5 without a spotter is easy, Im doing one now. The only sets that get hard are the 4th and 5th set if you set the weight right. When doing these sets it is no different than any other routine, if you cannot do the last rep on your own you stop. If you have any kind of experience lifting, you will be able to tell when you have reached failure and you stop.