LockedCreations Bulk - reg park style

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Creation
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2009/10/04 22:01:52 (permalink)
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Creations Bulk - reg park style

So its been a lil awhile since my neck pain  which just found out to be a slight strain but im all good to go now tho and although i love DC training i decided to try a 5x5 program for my next bulk which is starting officially tomorrow. It will be a clean bulk with a few cheat meals on the weekends. Food choices will mostly be  eggs, whole milk, red meat, OJ, berries, veggies, oatmeal, rice, liver tabs, and a good multi right now using lee haneys competitve multi.

heres my routine that im going to do for the next 3 months or longer maybe.

Reg Park's Program

Workout A

Back Squats 5×5
Chin-Ups or Pull-Ups 5×5
Dips or Bench Press 5×5
Wrist Work (Grip Work)  2×10
Calves 2×15-20

Workout B

Front Squats 5×5
Rows 5×5
Standing Press 5×5
Deadlifts 3×5 (2 warm-up sets and 1 “stabilizer set”)
Wrist Work 2×10
Calves 2×15-20

Week 1: A, B, A
Week 2: B, A, B
Week 3: A, B, etc


i am going to be be doing cardio 3-5x a week with progression

weeks 1+2 = 15 min moderate cardio
weeks 3+ 4 = 15 min Hiit Style
weeks 4+5  = 20 min moderate
weeks 6+7 = 20 min hiit style
weeks 7+8 - add another day per week - 25min morderate
weeks 9 + 10 - 25 min hiit
etc.

Ill take rest days if i feel i need to  or until i stop going up in weights.

Let the journey begin
post edited by Creation - 2009/10/04 22:27:09


Goal: Cut to less than 10% BF by summer.


#1

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    Daniel265
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    Re:Creations Bulk - reg park style 2009/10/04 22:48:45 (permalink)
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     front squats, back squats, and deadlfits all 5x5 in one day man. i dont know about that dude

    19, 5'11", 205@8%

    bench:305 squat:390(atg) deadlift:525 
    http://www.youtube.com/watch?v=RMD1vkzghbA 
    Goals: 4plate squat, 6 plate dead 
     

    #2
    Creation
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    Re:Creations Bulk - reg park style 2009/10/04 23:26:31 (permalink)
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    its 2 diff workouts


    Goal: Cut to less than 10% BF by summer.


    #3
    Daniel265
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    Re:Creations Bulk - reg park style 2009/10/05 11:39:17 (permalink)
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    it wasn't before u edited the post

    19, 5'11", 205@8%

    bench:305 squat:390(atg) deadlift:525 
    http://www.youtube.com/watch?v=RMD1vkzghbA 
    Goals: 4plate squat, 6 plate dead 
     

    #4
    Creation
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    Re:Creations Bulk - reg park style 2009/10/05 13:08:46 (permalink)
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    haha oh ya i was gonnna do that one but then i decided to do this one cause i dont have to dedicate 9 months to that program


    Goal: Cut to less than 10% BF by summer.


    #5
    small legs
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    Re:Creations Bulk - reg park style 2009/10/05 20:11:08 (permalink)
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    hell yeah! reg parks was the guy before arnold came along haha. but yeah i believe in 5 sets of everything now. looks like a good program man
    #6
    Creation
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    Re:Creations Bulk - reg park style 2009/10/05 20:55:04 (permalink)
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    Day 1:

    Food
    -syntha 6 at wake up one scoop
    -lots of oatmeal + brown sugar
    -whey + white beaters
    -olive oil
    -3 omega 3-6-9 pills
    -4 dessicated liver tabs
    -multi vit

    snack
    4 liver tabs
    apple
    whole wheat bagel

    postworkout
    100g maltodextrin
    5g leucine
    5g glutamine
    10g creatine
    40g protien

    snack
    whole wheat bagel

    meal
    brown rice
    beef
    some noodles

    meal
    6 wholes eggs
    beef
    3 whole wheat tortillas

    and ill prolly do peanut butter + milk before bed

    work out

    hyper extensions 3x10 - Bodyweight rest 30 sec

    back squats(low bar)

    55x5, 105x5, 145x5 ,145x5 ,145x5

    Chin ups

    90lbs machinex5, 150x5, BW x 5, BW x 4, BW x 3

    Dips

    60lbs assisted, bwx5 , bwx5 , bwx5,  bwx5

    Crunch 2x Failure

    10 min bike postworkout at 145 HR

    ok workout had a headache so that kinda sucked ass but ended up going away halfway through workout.






    Goal: Cut to less than 10% BF by summer.


    #7
    Creation
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    Re:Creations Bulk - reg park style 2009/10/07 13:34:26 (permalink)
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    Front Squats  65x5, 85x5,105x5, 105x5, 105x5

    bentover rows 65x5, 85x5, 115x5 115x5 ,115x5

    Standing Behind the neck Press

     65x5, 85x5,105x5, 105x5, 105x5

    Dead lifts

    135x5, 245x5, 315x5

    hanging leg raise 1x failure

    10 min on elliptical 75% max heartrate

    food so far

    1 scoop syntha(at wake up)

    beef from last night with salsa, guac, cheese, and 2 whole wheat tortillas
    1 scoop whey
    alot of whole milk
    multi-vit
    4 liver tabs
    3 omega 3-6-9 pills

    snack preworkout

    apple w/ 3 BCAA pills (3.5g bcaa)

    postworkout

    100g maltodextrin
    40g protein
    5g luecine
    5g glutamine
    5g creatine





    Goal: Cut to less than 10% BF by summer.


    #8
    Creation
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    Re:Creations Bulk - reg park style 2009/10/08 10:49:38 (permalink)
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    even though i didnt do much weight on my front squats im acutally sore.

    I cant wait to see where this program will have me by feb or march.



    Goal: Cut to less than 10% BF by summer.


    #9
    Perrynaytor
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    Re:Creations Bulk - reg park style 2009/10/08 15:31:18 (permalink)
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    are your lifts in kg or are you just going light or something? you gotta be stronger than that.
    #10
    Creation
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    Re:Creations Bulk - reg park style 2009/10/10 23:43:51 (permalink)
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    its in lbs i just started real light esp on squats since i hadnt been doing them for a lil while.

    but think in 2 months if i add +5-10lbs every workout its gonna add up esp with the weight dips..ill be doing a 45 in 4 weeks.


    10/9

    back squats

    65x5, 125x5, 165x5, 165x5, 165x5

    chinups

    machine 96lbs x 5, machine 150lbsx5, bw x5 , bw x 5, bw x 4

    dips

    did 2 set of pushups then  12lbs x 5, 12lbs x 5, 12 lbs x 5

    2x ball crunch to failure

    10 min elliptical 75% max hear rate


    Goal: Cut to less than 10% BF by summer.


    #11
    Creation
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    Re:Creations Bulk - reg park style 2009/10/10 23:46:58 (permalink)
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    this workout is leaving me really eager and always wanting to do more but yet when i finish these workouts im like drenched in sweat and worn out i really like 5x5 its so different.

    the big goals i want to go to is

    squating 1.5x my weight which is 345lbs
    chining my bodyweight + 45lbs for 5 reps
    dipping my bodyweight with 45 lbs for 5 reps
    deadlifting 1.5x my weight = 345lbs


    Goal: Cut to less than 10% BF by summer.


    #12
    Creation
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    Re:Creations Bulk - reg park style 2009/10/13 14:21:54 (permalink)
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    10/12

    front squat

    75x5, 95x5, 125x5, 125x5 125x5

    bent over row

    70x5, 90x5, 120x5, 120x5 , 120x5

    military press standing

    70x5, 95x5, 110x5, 110x5, 110x5

    DL

    140x5, 250x5, 320x5

    10 min hitt on ellpitical 1 min moderate 30 sec all out



    Goal: Cut to less than 10% BF by summer.


    #13
    AdamScott
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    Re:Creations Bulk - reg park style 2009/10/14 04:11:30 (permalink)
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    http://www.mass-plex.co.uk/
     
    10 grams of superdrol and phera per capsule luckily it's a UK brand so no bans, I'll give it a try sometime.

    ''If one is after quick results one never learns an art.''

    Erich Fromm



    #14
    Creation
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    Re:Creations Bulk - reg park style 2009/10/14 06:30:52 (permalink)
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    haha man thats nice

    i acutally just got

    a bottle of this stuff with 25mg hdrol, 10mg mdrol, 10mg pplex..

    i cant decide if i wanna use it to cut or bulk yet tho


    Goal: Cut to less than 10% BF by summer.


    #15
    AdamScott
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    Re:Creations Bulk - reg park style 2009/10/14 07:16:28 (permalink)
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    I used H-Drol on a bulk this summer - 100 mgs for 8 weeks and I **** you not you will turn into a strong bastard on that.

    ''If one is after quick results one never learns an art.''

    Erich Fromm



    #16
    Creation
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    Re:Creations Bulk - reg park style 2009/10/17 20:24:34 (permalink)
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    10/14

    hyperextension 10lbs x 10 reps x 3 sets

    squats

    95x5, 135x5, 175x5, 175x5, 175x5

    chins up

    lat machine 104x5, 168x5, bw x5, bw x 5, bw x 4 and a half

    bench 95x 5, 135x5  weighted dips  15lbsx5, 15x5, 15x5

    10 min hit on elliptical


    Goal: Cut to less than 10% BF by summer.


    #17
    Creation
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    Re:Creations Bulk - reg park style 2009/10/17 20:26:58 (permalink)
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    10/16

    front squats 85x5, 105x5, 135x5, 135x5, 135x5

    bent over rows 75x5, 95x5, 125x5, 125x5, 125x5

    standing military press

    75x5, 95x5, 105x5, 105x5, 105x5

    DL

    145x5, 255x5, 325x5

    elliptical hiit 10 min
    post edited by Creation - 2009/10/17 23:17:37


    Goal: Cut to less than 10% BF by summer.


    #18
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