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

[The Shadow]

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.

What stance are you using? If shoulder width, move each foot out about two inches and point toes to the outside slightly.

 

[frorider6]

What stance are you using? If shoulder width, move each foot out about two inches and point toes to the outside slightly.

Shoulder width. I'll try moving them out a bit.

 

[Zebo]

The program's going great. Consistantly going up, up, up in weight. Lower back sore from Deads....WTF am I doing wrong?
Plus my gut is growing! Nooooooooooo!

Shoulders have exploded. My shirts are not fitting at all. I love it! And I think my arm mass in general has increased.
I added some hammer curls and substituted French curls for dips.
Haven't weighted in a few days but I would be surprised if I'm still not adding on.

Maintaining 10 g of Creatine per day. Two protein shakes.
Did I mention I love this?!?!?!?!?!

 

[The Shadow]

The program's going great. Consistantly going up, up, up in weight. Lower back sore from Deads....WTF am I doing wrong?
Plus my gut is growing! Nooooooooooo!

Shoulders have exploded. My shirts are not fitting at all. I love it! And I think my arm mass in general has increased.
I added some hammer curls and substituted French curls for dips.
Haven't weighted in a few days but I would be surprised if I'm still not adding on.

Maintaining 10 g of Creatine per day. Two protein shakes.
Did I mention I love this?!?!?!?!?!

10 grams is perfect. Especially over two shakes. Every 8 weeks I will take a month off from doing direct arm work. Yesterday I did 2 sets of pushdowns and two sets of curls and the pump was so painful that I stopped. Pumped them over 3/4 of an inch with a total of 4 sets.

 

[HappyScrappy]

my bench hasn't gone up - it is still pathetically low - but the rest has all gone up nicely.
weighed 209# after the workout.
when I got back I started the creatine - but I'm not sure if I will do 10g/day or just 5.

 

[dude]

Call me lazy but I don't really feel like reading through all of the pages. Anyways, I have been utilizing the Size Surge routine with much success. I have added quite a bit of mass and strength, as well. Here it is in case anyone is interested.Size Surge Routine Phase One

Five Weeks

Monday
Squats* 2x7-9
Leg extension 1x7-9
Stiff-legged deadlifts* 1x7-9
leg curls 1x7-9
Bench Presses* 2x7-9
Flat Bench Flyes 1x7-9
Incline dumbbell presses 2x7-9
Chins or Pulldowns* 2x7-9
Bent over Rows* 2x7-9
Behind-the-neck presses* 2x7-9
Dumbbell upright rows 2x7-9

Wednesday
Deadlifts* 2x7-9
Standing calf raises 2x12-18
Barbell curls* 2x7-9
Lying triceps extensions* 2x7-9
Wrist curls 1x7-9
Knee-Ups 2x7-9
Crunches 2x12-18

Friday
Squats* 2x7-9
Leg extensions 1x7-9
Leg curls 2x7-9
Seated calf raises* 2x12-18
Bench presses* 2x7-9
Flat-bench flyes 1x7-9
Incline dumbbell presses 2x7-9
Chins or Pulldowns* 2x7-9
Bent over Rows* 2x7-9
Behind-the-neck presses* 2x7-9
Dumbbell upright rows 2x7-9

* Do one to two light warm-up sets with about 50 percent of your work weight on the first set and 70 percent on the second prior to your two work sets.

Copyrighted 1995 by IRONMAN Magazine All rights reserved.

IRONMAN is headquartered at 1701 Ives Ave., Oxnard, CA 93033 1-800-0008, ext. 1 please be sure and tell em SurviveAll referred you.

 

[Zebo]

Bump.....

its all I have the strength for.........

 

[The Shadow]

Bump.....

its all I have the strength for.........

ROTF!!!

Good to see that the program is working for EVERYBODY that is trying it.

 

[Zebo]

ROTF!!!

Good to see that the program is working for EVERYBODY that is trying it.

Either I'm hallucinating, or I can actually hear my calves screaming.........

Up another pound......thats 8 so far.
I've got bruises on my traps from all the new weight on the bar.
Unbelievable.........

 

[The Shadow]

Either I'm hallucinating, or I can actually hear my calves screaming.........

Up another pound......thats 8 so far.
I've got bruises on my traps from all the new weight on the bar.
Unbelievable.........

Fro is up over 9 and Scrappy is at 7. Great results.