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

[The Shadow]

Yep - that is fine....the 20 reppers on squats and deadlifts may be interchangable

 

[MJay95]

AWESOME Program Cornholio!

I have just completed my 5th FULL WEEK of the 3-day Workout.
Here are the stats:

Started:
6'0" 172lbs 6%BF
Bench 225
Squat 250
Deadlift 230

5 Weeks Later:
6'0" 181lbs 7%BF (Gained 7-8 Pounds of LEAN MUSCLE)
Bench 260 (Up 35lbs - 7lbs/week average)
Squat 290 (Up 40lbs - 8lbs/week average)
Deadlift 270 (Up 40lbs - 8lbs/week average)

MY strength gains have been INCREDIBLE!!!

Oh yeah, I started an EQ only cycle (400mg/week) 3 weeks ago.
(But I don't think it had anything to do with my gains because EQ usually takes 3-4 weeks to kick in)

I've been eating like a horse (3500-4000 CLEAN calories/day)

2 more weeks to go before I change routines.

Kharma to the Corn Man!!!

MJay95

 

[The Shadow]

AWESOME Program Cornholio!

I have just completed my 5th FULL WEEK of the 3-day Workout.
Here are the stats:

Started:
6'0" 172lbs 6%BF
Bench 225
Squat 250
Deadlift 230

5 Weeks Later:
6'0" 181lbs 7%BF (Gained 7-8 Pounds of LEAN MUSCLE)
Bench 260 (Up 35lbs - 7lbs/week average)
Squat 290 (Up 40lbs - 8lbs/week average)
Deadlift 270 (Up 40lbs - 8lbs/week average)

MY strength gains have been INCREDIBLE!!!

Oh yeah, I started an EQ only cycle (400mg/week) 3 weeks ago.
(But I don't think it had anything to do with my gains because EQ usually takes 3-4 weeks to kick in)

I've been eating like a horse (3500-4000 CLEAN calories/day)

2 more weeks to go before I change routines.

Kharma to the Corn Man!!!

MJay95

VERY nice work.

EQ will hit ya about 4 weeks after first shot.

After 2 weeks post up again and we'll make some changes.

 

[gettinlarger]

im starting this routine today. wish me luck.

... i did it before for only 2 weeks. i forget why the hell i stopped. im an idiot, i dunno.

 

[The Shadow]

im starting this routine today. wish me luck.

... i did it before for only 2 weeks. i forget why the hell i stopped. im an idiot, i dunno.

bon chance....just remember to eat big and rest big

 

[kunta]

update:

weight and bf are about the same

bench: 265x2 (had to have help on the third)
squat: 310x3
military: 165x5
deadlifts: 230x20
sldl: 200x20

bench, squat and sldl all up 10lbs didn't do dl last wk due to knee problems

 

[MJay95]

VERY nice work.

EQ will hit ya about 4 weeks after first shot.

After 2 weeks post up again and we'll make some changes.

Awesome!
I'll re-post in a couple weeks.....can't wait!

Thanks again Corn

MJay95

 

[Needhelp]

Here's the routine I'm doing, modified slightly from the one Cornholio suggested:

Monday

Deadlifts 1 max set of 20.
Overhead Press - 5 sets of 5
Squats - 5 sets of 3
Seated Calf Raise - 2 sets of 20

Wednesday

Barbell Rows - 5 sets of 5
Bench Press - 5 sets of 5
Deadlifts - 1 set of 20
Standing Calf Raise - 2 sets of 20

Friday

Shrugs - 5 sets of 5
Barbell Curls - 5 sets of 5
Dips - 5 sets of 5
Squats - 5 sets of 5 with weight from Monday

So, is that what you all are doing? It says cornholio suggested a different one... I thought he started all this.

I think i'm gonna try this... Starting out:
165, 5'11, 11% BF

How long should I do this for? 8 weeks?

Like 2800 calories, or more? What %'s protein, carbs, fats?

Is 8 hours/sleep enough?

 

[Needhelp]

And, should I add in some ab work since i'm more concerned with size than strength?

I always thought squats and deads worked the abs, but they push them out and make you look like you have roid belly, which most people aren't after Or is that wrong?

 

[The Shadow]

So, is that what you all are doing? It says cornholio suggested a different one... I thought he started all this.

I think i'm gonna try this... Starting out:
165, 5'11, 11% BF

How long should I do this for? 8 weeks?

Like 2800 calories, or more? What %'s protein, carbs, fats?

Is 8 hours/sleep enough?

That routine is very similar to the other one....go with the one listed.

Shoot for 20-25 times bodyweight in calories.....don't worry about %ages...just mnakes sure about the 200-225 grams of protein and everything else wull fall into place.