Starting Over

the gym is closed tomorrow so I get to waste another day.

okay heres my plans for 3 day full body.

squat (2 heavy sessions, 1 light)
deadlift (1 heavy session, 2 light)
bench press (2 heavy sessions, 1 light)
power cleans (heavy all the time or high reps)
In between sets of each exercise above I am going to throw in a super set of chins and dips.
HIIT oly lifts cardio or barbell circuits every day

rep ranges 1-3 on everything; 3, 2, 1 waves on max effort days

ketogenic diet experiment; caffeine supplementation. my goal right now is no longer to get bigger but be very lean and very strong. i think im big enough. got the gym today after class, im pretty stoked.

i did all of the above today. my best lift was a deadlift pull of 375. everything else was just decent 3-5 rep work. squat was 265 for reps, i benched dumbells cause i had no spotter.

i pulled a 185 power clean today with ease. last week i tried it and missed it 3 times, the week before that it took me 3 tries, but i did get it. now i am getting it like its nothing. I would have had 195 if I would have just gotten under it, but oh well.

front squats
135 x 3
185 x 3
225 x 3
245 x 1

still in the same strength area there. my pull ups are getting easier though.

did some barbell circuits and bicep work. oh yeah, lots of over head pressing. my diet has been great these past 3 days. i am losing size on my waist but my arms are still 15.9" ish glycogen depleted so yeah buddy.

wow I had no energy in the gym today at all. I figured that means its time for a carb up so I am going to do a 18-24 hour carb up and hit right back into low carb tomorrow afternoon. I can get my body into ketosis in a matter of 6 hours of no carbs. Most people it takes at least a day or two, but not for me.

well the carb up got me strong today. I finally was able to get 275 on the bench again. I haven't done that in a long time, and thats when I was on epistane. I didn't do much today other than bench and squat and a couple of power cleans because there were a few guys at the gym who wanted me to go roll with them.

Squat
135 x 3
225 x 3
265 x 3
275 x 3
295 x 3
315 x 3 long time no see

Bench
135 x 3
185 x 3
205 x 3
225 x 3
265 x 2
275 x 1

Power cleans
135 x 3
155 x 3

got cut off short to go roll which was great cardio. the guy that was teaching was about 220 ish and 5'9" so he was jacked. I put up a good fight against him though.

loss in the family. diet and training has sucked. couple of cigs and alcohol. gonna clean up this weekend. blah

Sorry to hear that mate

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

Erich Fromm

friday was decent. I did some full body. I'm getting a lot bigger all of a sudden. Tomorrow I am getting my **** together, though. I am so motivated right now. I foresee the biggest gains of my life coming up.

Push Day

Bench
135 x5
185 x 3
225 x 3
225 x 3
225 x 3
135 x 15
185 x 5

Miltary Press
95 x 6
135 x 5
145 x 5
155 x 8

Flat DB Press
70 x 5
80 x 5
90 x 5

Dips
BW + 20lb x 3
BW + 20lb x 3
BW + 45lb x 3

Did some chest, shoulder and tricep isolations. good day. lots of food. i mean lots. here i come 200lb.

weighing in at 196 today and guesstimating body fat at around 14%
in each of these exercises I would go do a set of pull ups after each set of the exercise. i probably did 30 sets of pull ups

bb row
135 x 20
185 x 6
205 x 6
225 x 5
225 x 3

clean
135 x 3
135 x 3
135 x 3
155 x 3

did some curls, shrugs, face pulls, etc. very focused today. on some of the isolations i didnt even count reps i just went until i couldnt go anymore. very good day, still pumped up hardcore and the workout was an hour and a half ago.

friday i plan on squatting and deadlifting and nothing else. im gonna try to push myself to do 10 sets of each with a crazy weight and hit higher reps. my mindset lately is really pushing me in the gym.

diet has been good lately. im not keto bulking. im saving keto for cutting. i have been eating a lot of

whole grain wheat bread
peanut butter
oats
milk
turkey
cheese
eggs
whey protein
about 20% junk food every now and then.

my test levels must be out the roof. i am having one of the worse acne breakouts in a while and i use epiduo, etc. plus my appetite and sex drive are incredibly high and all that good jazz.

why did u stop the keto bulk?

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

to put on size a bit quicker. i want to get 205-210 by december so I can start an early cut so I can be shredded for the summer.

okay so today was push day

on all chest exercises i did the milos sarcev method, tremendous pump

bench press
135 x 12
155 x 8
185 x 6
205 x 2; could have done this 6 times or more but i didnt have a spotter today, so i didnt risk it
135 x 10

DB Fly
20 x 8
25 x 8 into a cable fly of
40 x 6
40 x 6

Barbell Shoulder Press
95 x 12
135 x 8
155 x 6
165 x 6
175 x 5

Lateral Raises
20 x 8
25 x 8
30 x 6 into a rear delt fly of
75 x 8
85 x 8
100 x 5

Tricep OH extension
100 x 15
140 x 8
155 x 6
165 x 6

Dips
BW x 5
BW x 5
BW + 45 X 5
BW + 45 x 3

Squats
135 x 10
225 x 5
225 x 5
225 x 5
135 x 10

I'm going to go really heavy Friday on squats

then i did some ab work.

Honestly I don't remember what weights and such I did today.. I know a little bit like:

rows
115 x 20
135 x 15
185 x 6
205 x 5

some face pulls

sumo deads
205 x 5
245 x 3
315 x 1
my back hurt badddddddddddddd after that 315 pull, so I stopped pulling for the day

then I did some curls, pull ups, pull downs, whatever.

plan on squatting really heavy friday. cutting out carbs right now cause i am getting too fat or too bloated or whatever.

for some reason i had the irresistable urge to get in the gym and bench today. for some reason i was completely in the zone on the bench.

i figured that i would focus hard on ab work, do a little bit of triceps and such so tomorrow i can focus mainly on squatting and shoulders

bench press
95 x 20
135 x 15
185 x 8
205 x 8
225 x 8 PR
255 x 3
275 x 1

and then i said i was happy. I almost think I could push 280-285 ish, but I duno yet. Next week I think I've got it. Then I will be on the road to 315

did some SS cardio before and did some wrestling/grappling after for about 30 minutes.

couple of PRs today. yeaah buddy

squat
135 x 5
225 x 5
225 x 5
315 x 3
355 x 1

BB military press
135 x 10
155 x 6
175 x 6
185 x 5
200 x 1 PR

bb curl
45 x 10
85 x 6
95 x 6
115 x 4 PR

other stuff.. fun. good day

push day. went heavy on squats also which was nice.

bench press
135 x 12
185 x 5
225 x 5
245 x 5
275 x 1
135 x 12

squat
135 x 5
135 x 5
225 x 5
275 x 5
315 x 3
335 x 2

military press
95 x 8
135 x 6
175 x 5
195 x 2; i think i could pull out a 205 1RM right now

Dips
BW + 40 x 5
BW + 50 x 3
BW + 50 x 3
BW x 5

then some isolations were involed on the triceps, chest, and delts. good day in the gym

diet is so farrr
#1: oatmeal, peanut butter, monster mass in milk
#2: tuna on whole wheat, cheese, milk, almonds
#3: almonds, 2 bananas
#4: PWO shake + 4oz turkey and cheese
#5: chicken salad on whole wheat, cottage cheese, milk

I dunno what I will eat later tonight, but I am already at around 3300 calories.

new PR on deadlifts today. i also did it while carb depleted, so yeah. stoked.

deads
135 x 3
225 x 3
315 x 1
365 x 1
410 x 1 PR

Barbell Rows
135 x 15
185 x 5
225 x 5
245 x 5
245 x 5

millions of sets of pull ups, face pulls, bicep work, la te da. i played basketball this morning for about 30-40 minutes with a friend before class, walked after i lifted.

worked out with ohio state football guy today. we did a bunch of ridiculous shxt on triceps and chest. did some cardio after dinner. back into ketosis now. fun.

rows
45 x 20
135 x 15
185 x 8
225 x 6
235 x 5
235 x 5
235 x 3

one arm cable row
100 x 5
100 x 5
100 x 5
100 x 5

pull downs
120 x 6
150 x 6
170 x 6

bb curl
65 x 8
85 x 5
85 x 5
85 x 5

concentration curls, idk.

abs. no cardio today, I did yesterday and monday.

diet:
1: 4 eggs, melted cheese, sour cream, low carb taco sauce
2: almonds
3: almonds
4: large chicken salad bowl with cheese and half a head of lettuce
5: i still lack about 400 calories on the day so yeahh. i figure i will have a shot of EVOO later

didnt go yesterday due to some stuff i cant post on here.

i hit chest, triceps and biceps today with my partner.

I went kinda light on bench because I'm going to go heavy thursday.

bench
135 x 10
135 x 8
135 x 8
135 x 6
185 x 6
135 x 8

flyes
130 x 8
160 x 6
175 x 6
190 x 5

Tricep press downs, dips, incline bench with 185, pyramid biceps with my partner.

Basically my goals are to get shredded and start focusing on weak points with more of a body builder routine.

Squats
135 x 5
225 x 5
225 x 5
275 x 3

no spotter today, so I just went light and called it a day on legs. friday I am going heavy

BB Row
135 x 10
185 x 10
225 x 6
255 x 5 PR

Pull down
120 x 8
150 x 6
180 x 6

lots and tons of pull ups and chins.

planks
3 x 30 seconds

weighted sit ups super set with oblique crunches and side bends
25 x 10
25 x 8
45 x 6
45 x 6

Leg raises
3 x 8

i'm thinking I did something else, but hell idk.

diet
#1: eggs with melted cheese, sour cream
#2: 2 pieces of sausage and eggs
#3: almonds
#4: bacon strips, almonds, broccoli and carrots
#5: egg salad, grilled chicken strip, veggies
#6: veggies, maybe a little protein

I'm predicting these cals to be somewhere like 1800-2100. I have lost about 2" off of my waist in 2 weeks, so I am going at a good pace and I sit at 183-192 depending on glycogen. I weighed in this morning at 187

another thing I noticed, I was able to get into keto in less than 24 hours after my carb up. I can get into it extremely fast. I had carbs sunday night/monday morning and by monday at around 4 PM I was back in keto tested with a keto stick.

Do I understand you normally have a spotter for squats?  How does that work?

He comes up behind me and mounts. He then puts his hands under my arm pits so if I get stuck, he pulls me out of the hole. I feel a lot safer with spotters than those safety pins.

Perrynaytor


He comes up behind me and mounts. He then puts his hands under my arm pits so if I get stuck, he pulls me out of the hole. I feel a lot safer with spotters than those safety pins.

Thanks, P!  And, btw, the perverse interpretation of that description is priceless!  ;)  Good workin' out!  :)

Alrighty folks, I gotta get my **** together so I can make the best out of this winter and spring for next summer. I have been dicking around with Mr. Ohio State guy doing chest 9 times per week and squatting once and it's hindering my progress a bit. He's big, but he doesn't believe in leg training SO, I gotta get on with my life. Sounds like a break up, huh?

Anyway, next week I'm gonna start OTS Big Beyond Belief and stick with it the 16 weeks I believe it is. The diet of choice will be the anabolic diet. Lyle McDonald suggests BW x 25 for bulking calories, so I got to do a **** ton of eating.

I'm going to go for 5 days in keto, and 2 carb loading. My supplementation is going to be easy: creatine, fish oil, multi, and whey.

I'm probably going to do cardio 3 days per week. I need to drop or keep my body fat where it is at 14%. I am currently basically 190lb. If I were to gain 2 pounds per week, which isn't realistic, hopefully in four months I will be at around 220-225. Then a nice cut to 195 should seal the deal for next year's party time. If I get strong enough, I may go compete.

I'm going to post up next week's workouts so I can refer to this thread and you folks can see what I'm doing.

on some of these higher rep ranges, I will probably go heavy anyway and just rest pause it. So this gets a little bit of DC in it.

as you can see, this looks like serious overreaching, which is the point of the program. I will use a different exercise for each body part on different days.

ie

chest
monday - flat bench
thursday - incline bench
friday - delcine bench

back
monday - bb row
thursday - pull downs
friday - weighted pull ups

thighs
tuesday - back squat
thursday - deadlift
friday - front squat; box squat; good mornings, etc

you get it.



Ramp 1; Week 1

Monday; all rest periods 120 seconds
Back - 3 x 13-15
Chest - 3 x 13-15
Bicep - 3 x 13-15
Calves - 3 x 13-15

Tuesday; 120 seconds
Delts - 3 x 13-15
Triceps - 3 x 13-15
Thighs - 3 x 13-15
my ab routine ;]

Thursday; 120 seconds
Back 3 x 10-12
Chest 3 x 10-12
Thighs 3 x 10-12
Calves 2 x 10-12
Delts 1 x 10-12
Bicep 1 x 10-12
Tricep 1 x 10-12

Friday; 120 seconds
Back 3 x 8-10
Chest 3 x 8-10
Thighs 3 x 8-10
Calves 2 x 8-10
Delts 1 x 8-10
Bicep 1 x 8-10
Tricep 1 x 8-10


Week 2

Monday; 90 seconds
Chest - 4 x 13-15
Back - 4 x 13-15
Bicep - 4 x 13-15
Calves - 4 x 13-15

Tuesday; 90 seconds
Delts - 4 x 13-15
Triceps - 4 x 13-15
Thighs - 4 x 13-15
abs routine

Thursday; 90 seconds
Chest - 4 x 10-12
Back - 4 x 10-12
Thighs - 4 x 10-12
Delts - 1 x 10-12
Calves 2 x 10-12
Bicep - 1 x 10-12
Tricep - 1 x 10-12

Friday; 90 seconds
same as Thursday, just 8-10 rep range

WEEK 3

Monday; 90 seconds
Chest - 5 x 13-15
Back - 5 x 13-15
Bicep - 5 x 13-15
Calves - 5 x 13-15

Tuesday; 90 seconds
Delts - 5 x 13-15
Tricep - 5 x 13-15
Thighs - 5 x 13-15
Abs routine

Thursday; 90 seconds
Back 5 x 10-12
Chest 5 x 10-12
Thighs 5 x 10-12
Delts 2 x 10-12
Calves 2 x 10-12
Bicep 1 x 10-12
Tricep 1 x 10-12

Friday; 90 seconds
same as thursday except rep ranges are 8-10

At the end of week 3, the body is supposed to be in acute overtraining. This is when we start the super growth phase. I follow this phase for 3 weeks and then begin Ramp 2

Super Growth; 180 second rest all times

Monday
Back 3 x 10-12
Chest 3 x 10-12
Bicep 3 x 10-12
Calves 3 x 10-12

Tuesday
Delts 3 x 10-12
Triceps 3 x 10-12
Thighs 3 x 10-12
Ab routine

Thursday
Chest 3 x 8-10
Back 3 x 8-10
Thighs 3 x 8-10
Delt 1 x 8-10
Calves 2 x 8-10
Tricep 1 x 8-10
Bicep 1 x 8-10

Friday is same as Thursday except rep ranges are 5-7

When we get to ramp 2, I will post it up. This looks like its going to be bitching hard.

I forgot to add, I am going to be dosing about 2,000 IUs or so of Vitamin D. Check out this article.

http://www.tmuscle.com/...utrition/d_is_for_doping

Perrynaytor


I forgot to add, I am going to be dosing about 2,000 IUs or so of Vitamin D. Check out this article.

http://www.tmuscle.com/...utrition/d_is_for_doping

good call.  Ive been doing the same for about 3 months now.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.