Old-School 3 day per week thread....

[frorider6]

This workout is awesome for adding intensity. I can't figure out why though. I think it's because you feel like you need to work harder since you're only doing 1 exercise per bodypart.

My weight will shoot up next week. I'm going to do the creatine thing. I would be stoked to put on 7 more pounds.

 

[The Shadow]

I gained 13 pounds in six weeks. BF went up 1.5 % So that was nine pounds of lean tissue.

 

[Zebo]

Amazing........

I agree on the intensity too, I'm making each rep count like never before. Contracting. Total focus.

I can't really put my finger on it either. Maybe just the newness of the program. But put it this way, people are starting to comment on how "thick" I'm looking. I'm seeing results and that feels really good.

 

[HappyScrappy]

the only thing that I wish there was more of in this was tri and chest stuff - I already have a weak as shit chest and my tris are strong, but they are getting smaller ....
I would just add in some more shit, but this is already a pretty intense workload for a non AS person - which would be my workout partner and I at this point...

any ideas?

 

[regurgitator]

--->

Yeah could you switch up dips with pushdowns or flat bench with hammer strength?

 

[The Shadow]

the only thing that I wish there was more of in this was tri and chest stuff - I already have a weak as shit chest and my tris are strong, but they are getting smaller ....
I would just add in some more shit, but this is already a pretty intense workload for a non AS person - which would be my workout partner and I at this point...

any ideas?

Well...ideally - you could throw in a couple sets of high-rep pushdowns at the end of the bench day. Reps higher than 15. THis will provide the blood that you have not been getting on this program so far. If they are smaller, it is due to the pump factor. Nothing more. Try that and see, if after a couple of workouts, the tris don't swell back up.

Reg - Pushdowns are not an exception for dips od nosebreakers. The hammer Bench is an acceptable switch.

 

[HappyScrappy]

just got back from the gym - today RULED.
not sure why but it was a big weight jump day as far as lifting.
I feel like I'm getting smaller and smaller, but my lifts keep going way up.
it was a good feeling to see that I'll likely be over 315 in 3 weeks (for squats) - I thought it would take me longer to get back to where I was on squats.
the deadlifts sucked, but still weren't so bad today - although still nothing impressive weightwise.

love this thing - and then in at the end of feb I'm starting my fav cycle of fina/test prop - then I should blow through any potential plateus.

 

[frorider6]

I weighed in at 215 on friday. I was fucking psyched! But then I weighed myself after my worout and only was at 214.5. Oh well, I hope to be a solid 215 today. My diet was pretty good over the weekend.

Just started creatine today. I hope that puts me at 220 by the end of the week. (I can dream can't I?)

 

[The Shadow]

Fro - are you loading the creatine??

If so stop and do 5 grams twice per day only for a week, then 5-10 grams per day maintenance.

 

[frorider6]

Fro - are you loading the creatine??

If so stop and do 5 grams twice per day only for a week, then 5-10 grams per day maintenance.

I was 215 yesterday so I maintained my weight over the weekend.

And yes, I am front loading the creatine. 5 grams 5x /day for 5 days, then 5 g/day after.

I was pretty exhausted during my workout yesterday. My girlfriend got into town on Sunday morning and proceeded to drain all my life juice and keep me up late. No complaints about that though.

However, I am starting to have a little knee pain. The area right under my kneecap (right leg) aches a bit now. I'm going to up the weight 10 more pounds on squats to 300 and then stay there for a couple of weeks.