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

[frorider6]

Taken from another thread I posted on...


I drink 3 shakes a day. And not the pure protein ones. I love the Triple Threat stuff from Mass Quantities but it's backordered right now. Look for one that has high protein and carbs. You want an MRP (meal replacement powder) type thing. I like mine to have 60 grams of protein each.

My sample diet -
7am Breakfast - 4 eggs (only 2 yolks) with 1 of the following: toast/waffles/oatmeal

9:30am - Shake

12pm Lunch - Mostly Subway. 12 inch sandwich and low fat chips.

2:45pm - Shake

6:15pm - Shake. As soon as I leave the gym. It's in a cooler in the car waiting for me.

8pm Dinner - Whatever I can stomach but protein is the focus.


Also, drink a lot of water throughout the day. It helps with digestion, energy levels, fat burning, etc. Most people are dehydrated. It's a pain to piss all the time, but it helps.

 

[kunta]

hey fro when you gained 10 lbs were you doing 20 rep breathing sets for squats or deads?

 

[The Shadow]

hey fro when you gained 10 lbs were you doing 20 rep breathing sets for squats or deads?

He was doing deads. He is having some joint problems at the moment and is going to change it up slightly.

Staying at 300 for squats on Friday fox max reps and 250 for max reps on Monday. Moving reps for both into the 12-15 range, then bumping the weight up again.

 

[frorider6]

hey fro when you gained 10 lbs were you doing 20 rep breathing sets for squats or deads?

I did my deads again last night. I bumped the weight 10 lbs so I was really hurting. But I fully maintained my form. I made it to 10 non stop, then had to rest for a couple of breaths (not standing up or letting go of the bar) then ground out a couple more. Rinse and repeat until done. I'm only doing 175 lbs, which I know isn't very high, but it kicks my ass for 20 reps. I'll bump it up to 185 next week.

I think my body will explode in growth as the weight increases on my deadlifts. I know it's my weakest lift. I mean, I did 185 5 reps for my last 3 sets on barbell rows last night.

I picked up some MSM and Glucosamine last night. I hope that helps with my knees. A lot of people seem to think it does.

kunta - I liked keeping a target rep range of 3 and 5 for my squats. It allowed me to go all out on my lifts. Normally, when I did reps of 10 for 4 sets, My whole body was fatigued but I don't think in a muscle building way. I think I was just drained of energy. So, I think the best thing you can do is to try it for a while and see if you like it. But don't get stuck doing it forever. The MAJOR POINT of this workout is: drastically changing your program will shock your body into growth.

 

[The Shadow]

True that Fro.

After a couple more weeks I've got another program ready to go for whoever is interested.

 

[Zebo]

Re: Wednesday's workout = I'm a weakling bitch.......

Just couldn't get my mojo on or something.

I did everything, but I know it wasn't a good workout.

My grip is really hurting at this weight. I tried different grips on the deads. What about hooks?

They suck, they don't suck, they help, etc......???????

Corn, I'm up for the new program if it produces like this one has!

 

[The Shadow]

Re: Wednesday's workout = I'm a weakling bitch.......

Just couldn't get my mojo on or something.

I did everything, but I know it wasn't a good workout.

My grip is really hurting at this weight. I tried different grips on the deads. What about hooks?

They suck, they don't suck, they help, etc......???????

Corn, I'm up for the new program if it produces like this one has!

Hooks do not work for me. Good old wrist wraps. They do give a the skin on the wrists a beating, but if you wear gloves under them, they are not so bad.

SOunds like overtraining. Eat and rest a little more.

 

[Zebo]

Bump to the top.........TGIFF!

 

[frorider6]

Well, I seem to be stuck at 217 lbs. I weighed myself again last night. No change from Monday. I'm afraid my body has already adjusted. I'll stick with this until March I guess, making some slight changes. Then in March, I'll have a workout partner again. So I'll have less freedom to workout how I want, but I'll have someone to help motivate and spot me.

I think for a change, I'll go back to barbell bench press. I've been doing dumbbells for a while.

 

[The Shadow]

Well, I seem to be stuck at 217 lbs. I weighed myself again last night. No change from Monday. I'm afraid my body has already adjusted. I'll stick with this until March I guess, making some slight changes. Then in March, I'll have a workout partner again. So I'll have less freedom to workout how I want, but I'll have someone to help motivate and spot me.

I think for a change, I'll go back to barbell bench press. I've been doing dumbbells for a while.

Well - you can always jump ahead to the next program. I'll get it posted on a new thread if you want.