Time to get serious

As the title states, it is time to get serious. I've "Gotten serious" many time before in the past 2 years and it lasts 1-2 weeks!!! I have narrowed the problem down to one thing, ALCOHOL! The saturday just passed is my turning point. No more going out and get wasted and then eating crap for a week cause I feel sorry for myself lol. I'm leaving the crowd and going my own way.

Down to the real business. Starting wednesday I will be following this routine:

Workout A
3x5 - Squats
3x5 - Bench
3x5 - BB Row

Workout B
3x5 - Deadlift
3x5 - OH Press
3x5 - Pull-up

Also I'm looking to add some cleans into the equation but dunno where to put them. Also will be doing body weight chins and dips if the workout is done in good time.

Onto the diet. Lately I've been on some low carb diet "Thing" basically fat limitation when and whenever I'm not drunk and hungover. I want to start packing on some real size but I'm a little scared of introducing those pastas, bread etc . . Last time I bulked was a disaster. 
Basically if anyone is reading this I'd love some advice. How much carbs do I REALLY need in order to bulk? Do I need them at all? 
My current diet on a workout day is:
Pre WO - Glass of OJ and 1 scoop of whey
Post WO - Same
Meal 1 - Chicken and grated cheese on lettuce
Meal 2 - Eggs, maybe a mushroom omlette
Meal 3 - Chicken again 
Before bed - More eggs, chicken, tuna . . . .

Non workout day is the same except  Pre/post WO meals are replaced with:
1 scoop of whey
Either eggs or almond flour pancakes.

I'm currently at 195lb and will be posting almost daily. Thanks for following and speak soon!

Was busy last few days so forgot about this.
Anyway wednesday morning I got up drank my OJ and scoop of whey and hit the gym.

I haven't done low reps in a long time and even then for a short period of time. So I decided I would start at a reasonable weight to make sure I am doing everything good and add my weight on from there.
The squat rack was under heavy use so I decided to start with workout B.

Deadlift (One of my weaker lifts, but all will be changing now!)
176x5
176x5
176x5

OH Press
88x5
88x5
88x5

Pull-up
BW+9x5
BW+9x5

BW+9x5


Finished up with 2 sets of bodyweight chin-ups and dips. Relatively good workout and confident of progressing week by week with it.

Todays log. Same as wednesday, fairly easy but wanted to start properly and allow myself to progress.

Squat
220x5
220x5
220x5

Bench
154x5
154x5
154x5

BB Row
154x5
154x5
154x5

Finished up with 2 sets of bodyweight chins and dips again. Looking forward to deadlifting again. I really want to get that up to my squat level.

Ok time to update:

Squat is at 231lb 
Bench is at 165lb 
BB Row is at 165lb

Deadlift is at 198lb
OH Press is at 99lb
Pull-up is at BW+18lb

Those were all 3 sets of 5 apart from the bench which was 2x5 and 1x4 because my bench sucks!

Ok so today was workout B.

Deadlift
203.5x5
203.5x5
203.5x5


OH Press
104.5x5
104.5x5

104.5x3 (DAMMIT!)


Pull-ups
BW+22x5
BW+22x5

BW+22x5


I don't know what I'm going to do about my OH Press and Bench, I don't think I can keep increasing them with everthing else. 
So Anyone that is reading this, if you could help me out with some suggestions of what to do. Also, for example on my OH Press I failed the last set of 5 and only got 3. What weight should I use next week? Still try to increase or stay the same?

Cheers

I'm leaving the crowd and going my own way.

 
Sometimes that's the best way to go!  Good Luck - keep posting

Cheer :D! Will do!

What kind of rest are you taking between sets
(if you failed at 3 on final set)

If you took an extra 30s, could you have completed the set?

bryphil1


What kind of rest are you taking between sets
(if you failed at 3 on final set)

If you took an extra 30s, could you have completed the set?

Nope just complete failure lol :P

Right so first time round I think I went around it the wrong way, especially on a cut. I started with my 5 rep maxes pretty much and expected to keep going up.
I realise I should not do that and today I went in and did workout A with some reasonable weights and expect to be improving on each workout now without still being sore the next time I go in!

ATG Squat
176x5
176x5
176x5

Bench
132x5
132x5
132x5

Row
132x5
132x5
132x5

Pretty straight forward and didn't train till failure so I hope I'm doing it right this time. And to bry, some good news is I'm moving to a place very close to my current place so no worries about missing out on hitting the gym during the move.

how do you like those low volume workouts? I'm thinking of doing one similar to yours but don't know how it will affect me.

PumaKrieg
 

 how do you like those low volume workouts? I'm thinking of doing one similar to yours but don't know how it will affect me.

I like it so far, I get in and out of the gym in under an hour whereas I always used to spill over into an hour and a half etc lol. I feel not so sore today after my workout yesterday whereas the first time round I was dead after each workout. SO hopefully I have started off correctly this time and can improve on each workout for the duration of my cut!

But that said I used to do HST which was quite high volume and I loved it. I haven't been on the low volume very long but I'll keep it updated and let you know how I like it.

Some current pics:


http://yfrog.com/0mpicture033bj

http://yfrog.com/5hpicture030sj

Todays workout:

Deadlift
176x5
176x5
176x5

OH Press
66x5
66x5
66x5

Pull-ups
BWx5
BWx5
BWx5

Again like last workout felt too easy, but I know it's the right thing to do to get a good start in this routine.
I do think I started a bit low on the OH Press but then again adding 5lb to it each workout is a bigger % increase than all the other lifts so probably for the best.

Weight - 190lb 
BF% - Unknown 
Height - 5'11" 
Goals by new year? 
ATG Squat - 308lb 
Deadlift - 308lb 
Bench - 220lb

Any comments on the pics would be appreciated too. 
Didn't think much had changed since my last photos but my waist has gone down quite a bit. Definately is a slow cut since then cause I cheat and mess up all the time. But I'm getting there and still saying no to most parties and stuff, soooo difficult :(

Weight - 190lb 
BF% - Unknown 
Height - 5'11" 
Goals by new year? 
ATG Squat - 308lb 
Deadlift - 308lb 
Bench - 220lb

Well my first completed week of ckd lol, finally! Hopefully I can keep to it now!
So I didn't really know what to do for a depletion workout but I went in and did a full body 15 rep workout. Took about 30 mins, I'm working out tomorrow so don't wanna kill myself lol.
Went home took some whey and am currently washing it down with lots of OJ!

Weight - 190lb 
BF% - Unknown 
Height - 5'11" 
Goals by new year? 
ATG Squat - 308lb 
Deadlift - 308lb 
Bench - 220lb

Well it's coming to the end of my carb load. It's a weird feeling, I'm really bloated but yet I'm getting hungry within an hour of eating every meal lol. I think I may need to reduce my cals during the week as I think I'm eating the same amounts as i did months ago lol.

Weight - 190lb 
BF% - Unknown 
Height - 5'11" 
Goals by new year? 
ATG Squat - 308lb 
Deadlift - 308lb 
Bench - 220lb

Squat
182x5
182x5
182x5

Bench
138x5
138x5
138x5

Didn't do BB rows, I'm swapping them for hang cleans. Hope that it doesn't ruin the workout but I think they are a better exercise than a row . . .
Hang cleans
110x5
110x5
110x5

Weight - 190lb 
BF% - Unknown 
Height - 5'11" 
Goals by new year? 
ATG Squat - 308lb 
Deadlift - 308lb 
Bench - 220lb

Done something to my left leg monday, workout, football and went "raving" that night and it feels a bit dodgy today still.
Anyway I went to gym and managed to complete the workout hoping it doesn't add any further damage.

Deadlift
182x5
182x5
182x5

OH Press
72x5
72x5
72x5

Pull-ups
BW+2kgx5
BW+2kgx5

BW+2kgx5


Everything is still fairly easy atm because I dropped all the weights to start properly without getting stuck right at the beginning of the program.

Weight - 190lb 
BF% - Unknown 
Height - 5'11" 
Goals by new year? 
ATG Squat - 308lb 
Deadlift - 308lb 
Bench - 220lb

Left leg still a bit dodgy but I did my squats, hopefully will recover over the weekend.

Squat
187x5
187x5
187x5

Bench
143x5
143x5
143x5

Hang Clean
115x5
115x5
115x5

Weight - 190lb 
BF% - Unknown 
Height - 5'11" 
Goals by new year? 
ATG Squat - 308lb 
Deadlift - 308lb 
Bench - 220lb