RE: old program, turning into twisted's program
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RE: old program, turning into twisted's program - 8/14/2007 1:25:37 PM
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edrice2
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haha maybe swearing is the key then to an increased bench. but yeah, its clearly lagging more than the other compounds, even isolations for the most part. so its pretty much my motivation for really working hard. i know ill get it up there with some time and work.
sadly im actually not from england, im from the us. the 110 comes from a 15 lb barbell rather than 45 since im using my old weight bench at my house until i go back to school. its been a stretch with that barbell too cause to get 180 for deadlifts and stuff, i have to fully load the barbell and hope it doesnt break...haha i can say ive bent the barbell, but only cause its tiny haha.
wish i was from your area though cause that would be bad ass, you seem to really know what youre doing with everything. im quite grateful for all your help so far...today or tomorrow ill throw up an example of the diet and workout plits ive been creating for your program and you can check it out real quick and see if it works, it should fit fine, but if you have anything to tweak itd be great. thanks again
(in reply to twistedlink)
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RE: old program, turning into twisted's program - 8/14/2007 2:58:09 PM
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IBendBarbells
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where in the US are you from?
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to edrice2)
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RE: old program, turning into twisted's program - 8/14/2007 3:16:33 PM
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edrice2
Posts: 1013
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im from illinois, suburb of chicago and go to school down at university of illinois in champaign-urbana
(in reply to IBendBarbells)
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RE: old program, turning into twisted's program - 8/14/2007 3:37:51 PM
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IBendBarbells
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quote:
ORIGINAL: edrice2
im from illinois, suburb of chicago and go to school down at university of illinois in champaign-urbana
Oh.. I had my bootcamp in the great lakes IL use to go to chicago for liberty... Way to damn cold out there for me lol.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to edrice2)
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RE: old program, turning into twisted's program - 8/14/2007 4:40:29 PM
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edrice2
Posts: 1013
Joined: 6/22/2007
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yeah the winters blow, last one was frigid, it does suck haha. did i see you were from cali? much better weather, im envious haha
today worked my back and bis:
deadlifts: 200 4X6 felt really good, slow and controllled
barbell rows: 140 4X5 best yet, slow felt the squeeze
pullups: 4X8 with 2 seconds pause up top, killed me by the last set
hammers: 35's 4X8 isolated each arm, starting with left as its a tad weaker, pretty good
tomorrow ill be hitting legs and abs, then thursday shoulders and traps, then friday im off to school and new program starting monday!
(in reply to IBendBarbells)
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RE: old program, turning into twisted's program - 8/15/2007 1:59:35 AM
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twistedlink
Posts: 8344
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I know someone from illinois on MSN, for...damn 5 years now...anyway lol
Yeah, im pretty sure the splits you've made will be fine, the main focus is the diet.
remember me telling you how to go easy on the calories at first or the body gets used to it and requires more?
well my program kinda (in theory, but its worked great on perrynator, me, and IBB so far lol) avoids that
when you do a low carb high protein cycle, your body sheds bodyfat and relys mostly on protein at i dunno, 3000 calories for example, you then keep the 3000 calories, but up carbs and lower protein.
the extra carbs allow the body more energy easily gained (as carbs can be directly broken down into energy, whereas protein needs to be converted) and your body puts on more muscle mass as youre in a "calorific excess" still
after you start gaining a bit of fat (2-3%) you start the high protein cycle again
In theory keeping your calories pretty much the same, though adding 250 calories every start of cycle 1 (high protein) wouldnt hurt TBH
so for example
cycle 1-2.5k cals
cycle 2-2.5k cals
cycle 1-2.75k cals
cycle 2-2.75k cals
cycle 1-3k cals
cycle 2-3k cals
assuming you NEED that raise, you may not, but if youre gaining a lot of muscle, chances are you will need to up the calories like that
After a good 12-15 weeks you can take a week off, and while it sounds TERRIBLE-eat moderate amounts, just eat maintenance or maybe a tad below it, making sure you have plenty of protein.
You may lose up to .5lbs of muscle in that week, and a bit of strength, but the point was to make youre body used to lower calories again, so you can then start your bodybuilding with once again-lower calories
Otherwise you start plateuing every month and end up force feeding down 5k calories a day which is just nasty lol.
_____________________________
It has come to my attention that others are getting there results, but not me, this is racism!
(in reply to edrice2)
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RE: old program, turning into twisted's program - 8/15/2007 2:08:50 PM
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edrice2
Posts: 1013
Joined: 6/22/2007
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soild, sounds really good and makes lots of sense.
this is the diet i have made so far for workout days, which would be 4 days a week. im still working on an off day diet, since i need to replace the post workout meal with something...lots of my meals are going to be out and about on campus, so i have to rely on things that i can pack and take with me. my carbs are actually lower and protein higher, its inbetween 35-45-20 and 40-40-20, as long as i still up the carbs the 15% and lower protein by 15% itll be the same thing. since i left veggies as free, i ended up just below 2500, but realisticalyl the veggies would kick me up to that or slightly above.
Cycle #1 (40-40-20):
Calories: 2500
Workout Days:
Meal 1-7:00am
1 cup skim milk (11-8-0-76)
1 slice wheat bread (18-3-1.5-97.5)
1 tbsp peanut butter (3.5-4-8-102)
1 scoop whey (3-23-2-122)
1 fish oil softgel (0-0-1-9)
Totals: 35.5-38-12.5-406.5
Meal 2-10:00am
½ cup kidney beans (24-8-0-128)
1 can chicken breast (0-24-2-114)
1 tbsp. flax seed (3.5-2-3.5-53.5)
1 cup skim milk (11-8-0-76)
Totals: 38.5-42-5.5-371.5
Meal 3-1:00pm
1 can tuna (0-32.5-1.5-143.5)
1 slice wheat bread (20-5-1-109)
½ serving almonds (3-3-7.5-91.5)
Veggies (free)
Totals: 23-40.5-10-344
Meal 4-4:00pm (Post workout)
1 scoop whey (3-23-2-122)
2 cups skim milk (22-16-0-152)
1 banana (27-1.5-0.5-118.5)
Totals: 52-40.5-2.5-392.5
Meal 5-7:00pm
6 oz. chicken breast (0-39.5-2-176)
1 large sweet potato (37.5-3.5-0.5-168.5)
Veggies (free)
1/2 serving almonds (3-3-7.5-91.5)
Totals: 40.5-46-10-436
Meal 6-10:00pm
1 slice wheat bread (18-3-1.5-97.5)
1 tbsp. peanut butter (3.5-4-8-102)
1 scoop whey protein (3-23-2-122)
Totals: 24.5-30-11.5-321.5
Pre-Bed: 12:00pm
1 cup skim milk (11-8-0-76)
1 scoop whey (3-23-2-122)
Totals: 14-31-2-198
Overall: 228(36.9%)-268(43.4%)-54(19.7%)-2470
hows this looking? it seems very doable, ill jst need to pack everything and take it along until my 5th meal which would be back at my apartment.
and for my split ill be doing legs, chest/tris, biceps/back/forearms, and shoulders/abs
(in reply to twistedlink)
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RE: old program, turning into twisted's program - 8/15/2007 7:06:25 PM
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dylan431
Posts: 540
Joined: 6/20/2007
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i know this is a reply to an old post, but most likely the reason why your bench was (or is, havent checked) is because you weren't working your shoulders... I weigh 10 pounds less than you, and can hit 185, and trust me I'm sure you'll get there too with work on your shoulders.. keep up the good work, your journals pretty sweet and short.
_____________________________
16 years old-
Deadlift-335x1
Squat-315x1
Bench- 225 x 1
Start Post football: 11/11/07
5'8 145 pounds 11.2 % body fat Now: 5'8 150 pounds ? BF%, 5'8
Goal: 150 9% body fat
Stack- GNC creatine mono (6 g's daily) Pro Source Multi-Vit. and ON 100% wheyb]
(in reply to twistedlink)
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RE: old program, turning into twisted's program - 8/15/2007 8:10:55 PM
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edrice2
Posts: 1013
Joined: 6/22/2007
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i work my shoulders on a different day from chest and tris, ive split them with abs now so im working legs, chest/tris, back/bis, shoulders/abs...ive been working them just different days, the last of which i forgot to enter, so yeah it would look like im not haha but i have been before the journal and then last friday and tomorrow actually come to think of it.
i think my shoulders are fair actually, im pretty sure its my tris that are holding back my bench...how do you train tris ?
(in reply to dylan431)
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RE: old program, turning into twisted's program - 8/16/2007 1:13:17 PM
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edrice2
Posts: 1013
Joined: 6/22/2007
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today worked shoulders:
military press: 100 1X3, then 95 3X4
shrugs: 180 4X8
lying reverse db flyes: 55's 4X5
lateral raises: 15's 4X8
lower back a bit tight from deadlifts on tuesday, tough on shrugs cause i basically deadlift it into position then do shrugs, military felt it too but not as much
figured since this is the last workout before the new program, id go back and look at what i started lifting at the beginning of the summer and compare it to now:
starting, ending:
bench-100 4X8, 110 4X8
incline- 75 4X8,100 4X8
flyes- 30's 4X8, 55's 4X5
military- 75 4X5, 95 4X4
lying tricep press - 35 4X8, 70 3X6
curls- 65 4X8, (hammers) 70 4X8
barbell rows- 85 4X8, 140 4X5
lying reverse db flyes- 30's 4X8, 55's 4X5
upright rows- 75 4X8, 90 4X8
stifflegged deadlift- 145 4X6, 200 4X6
shrugs- 145 4X6, 180 4X8
pullover- 50 4X6, 70 3X6
sq (barbell held in front, shrugged): 120 4X8, 180 4X8
starting weight: 138
ending weight: 148 (as high as 150 but slipped a bit last 2 weeks)...goal was 153, 15 lbs in about 15 weeks but fell short
felt good about most lifts, all increased at least a little...bench was least pretty much, so were curls but thats probably cause i hurt my wrist at work and the movement bothers it so it slowed the development...overall, im most satisfied with my back, which gained the most. tomorrow im moving back to school and if i have time ill check out the weight rooms, otherwise saturday ive got a job orientation all day, so sunday would be the next day to check it out. monday im starting the new program.
(in reply to edrice2)
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RE: old program, turning into twisted's program - 8/16/2007 9:08:36 PM
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edrice2
Posts: 1013
Joined: 6/22/2007
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figured id take my measurements before starting the new program, never took any before i started bulking this summer (wish i did now) but heres current stats:
all unflexed, evening
height: 5"8 1/2"
weight: 144.5 (this morning on a new scale that ill be using at school, so theres a 3-4 lb diff between scales, but ill go with this one...still would gave gained the same amount, just would have started lower had i used this scale)
biceps: r-13 1/4, l-12 1/2 (weird, big difference here)
wrist: 6 3/8
quad: r-20, l-20.5
calves: r-13 5/8, l-13 1/2
forearms: r-10 1/2, l-10 1/2
neck: 14 1/2
chest: 37 7/8
shoulders: 43 7/8
waist: 31
really need to get my left bi up, rest seem relatively symmetrical...although i can tell my left shoulder lags slightly behind my right as well
< Message edited by edrice2 -- 8/17/2007 4:17:56 AM >
(in reply to edrice2)
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RE: old program, turning into twisted's program - 8/18/2007 6:02:07 PM
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edrice2
Posts: 1013
Joined: 6/22/2007
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today had a job orientation from like 730 to 11 then worked 2:30-7, but in between i went to the gym to check it out and did a solid full body workout, wich i never really have done but liked it...felt great to be using a squat rack rather than risking it.
anyyway, for the first time ever someone was deadlifting, so i worked in with him which was cool
dl-225 X6,5,4,2
leg curls-110 2X8
then i basically worked on form for squats, did some calf raises, leg press, quad extension then supersetted pullups (with 2 second pause) and dips (also with the pause)...took alot out of me.
i just wanted to use today to get acclimated with the gym and do a lot of things and try out things...im usually so particular about what i do, i fel weird just going all over like that but it was good. tomorrow im going to rest, then start program monday...which i will post up here when i figure out which split i will use and stuff...excited for it
(in reply to edrice2)
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RE: old program, turning into twisted's program - 8/19/2007 8:26:21 AM
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edrice2
Posts: 1013
Joined: 6/22/2007
Status: online
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hey ibb, quick question regarding squats...you said you add 10 rather than 5 each week, do you then drop 60 instead of 30 when you start over for the next 15 rep max? for instance, if i end on 210X7, should i revert back to 150X15 then? thanks
(in reply to IBendBarbells)
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RE: old program, turning into twisted's program - 8/19/2007 9:46:15 AM
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IBendBarbells
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quote:
ORIGINAL: edrice2
hey ibb, quick question regarding squats...you said you add 10 rather than 5 each week, do you then drop 60 instead of 30 when you start over for the next 15 rep max? for instance, if i end on 210X7, should i revert back to 150X15 then? thanks
I have not failed yet, So I am not sure how much I am going to drop it.. I will probably fail in a couple weeks though since Ill be in the 300's for reps now. Then I will let you know where I feel comfortable starting over from.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to edrice2)
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RE: old program, turning into twisted's program - 8/20/2007 3:28:05 PM
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edrice2
Posts: 1013
Joined: 6/22/2007
Status: online
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sounds great thanks,
well today went to the gym and remembered what its like the fist few weeks of classes...everyone starts working out all the time...so i had to wait 20 minutes for a bench and had to make due with what i could get in, so it kinda sucked.
but,
bench: 95X15, 115X9, 135X6, 135X4 (thought i'd only hit 85 X15 but started at 95 nd hit it)
incline db: 50's X6,4 30's X12,12
lying tricep ext: 27.5's 3X8
dips: 2 sets to failure
i'm not used to higher reps, like the 15 and alternating 6-12 with incline, so they really shot me like quickly, i was real surprised...
wanted to get in flyes (which i think ill just scrap anyway) and close grip bench but i was already at like an hour just getting that in...once classes actually start, im hoping its much less crowded, cause this was ridiculous.
hopefully tomorrow ill have more luck...im either going to do back/bis or legs...i wanted to do legs but theyre still a tad sore from saturday and all this damn walking around campus...so ill have to play it by ear for tomorrow
(in reply to IBendBarbells)
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RE: old program, turning into twisted's program - 8/20/2007 3:59:10 PM
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IBendBarbells
Posts: 5883
Joined: 6/21/2006
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quote:
ORIGINAL: edrice2
sounds great thanks,
well today went to the gym and remembered what its like the fist few weeks of classes...everyone starts working out all the time...so i had to wait 20 minutes for a bench and had to make due with what i could get in, so it kinda sucked.
but,
bench: 95X15, 115X9, 135X6, 135X4 (thought i'd only hit 85 X15 but started at 95 nd hit it)
incline db: 50's X6,4 30's X12,12
lying tricep ext: 27.5's 3X8
dips: 2 sets to failure
i'm not used to higher reps, like the 15 and alternating 6-12 with incline, so they really shot me like quickly, i was real surprised...
wanted to get in flyes (which i think ill just scrap anyway) and close grip bench but i was already at like an hour just getting that in...once classes actually start, im hoping its much less crowded, cause this was ridiculous.
hopefully tomorrow ill have more luck...im either going to do back/bis or legs...i wanted to do legs but theyre still a tad sore from saturday and all this damn walking around campus...so ill have to play it by ear for tomorrow
Doing great Next week shoot for 100 x 15 if you get 14 thats okay too but strive for 15.,
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to edrice2)
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RE: old program, turning into twisted's program - 8/21/2007 12:43:36 PM
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edrice2
Posts: 1013
Joined: 6/22/2007
Status: online
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today ill be doing back and biceps:
goals:
deadlifts: 150X15 (not sure just guessing 150 for 15, could be more/less), 180X8, 225X5-6
barbell rows: 95X15, 115X8, 135X5-6
lat pulls (hold 2 count low): 100X15, 140X8, 160X5-6
hammer curls: 40's 2X6, 25's 2X12 (alternating)
pullovers(time provided): 70 3X8
im really guessing on the 15 reps...well see what they really are
diet yesterday was exactly as the previous diet i posted as what i was going to be doing, today has been the same as well thus far. i was just under 2500 with 37%c, 43 p, and 20 fat...i will post my diet after i get back from the gym, just so i have it written down here too
actual workout:
deads: 155X15, 205X7, 225X5
db rows: 47.5's X8,6,6 (couldnt get a barbell and wanted to get this done second)
lat pulls: 100 X15. 140X8, 160X5 (held 2 count, really burned by end)
hammers: 35's 2X6, 27.5X12, 22.5X12
pullovers: 60 3X8
best pump ever, strnegth felt great which i was wondering about because my weight has actually went from 144.5 to 142.5, but its prob just the change in diet/water or soemthing
also, i started taking creatine yesterday...rather than a true loading phase i am taking 5g pre and post workout, so 10 total
< Message edited by edrice2 -- 8/21/2007 3:26:17 PM >
(in reply to edrice2)
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RE: old program, turning into twisted's program - 8/22/2007 8:19:59 PM
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edrice2
Posts: 1013
Joined: 6/22/2007
Status: online
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today was an off day, diet is going solid tho.
im keeping track of eveything in a notebook, but ill throw up the totals and percentages here daily too:
monday: 2528:237.5-267-56 (37.7%-42.3%-20%)
tuesday: 2508: 237.5-268-54 (37.9%-42.7%-19.4%)
wednesday: 2528: 244.5-261.5-56 (38.7%-41.4%-19.9%)
thursday (assuming i hit this, wouldnt know why i wouldnt): 2502: 229.5-270-56 (36.7%-43.2%-20.1%)
in addition, ill be working legs:
squats
leg press
leg curls
calf raises
ill be finding my 15 rep max for squats, not sure what it is yet...also, i have to find a good weight on the leg press and calf raises...otherwise shooting for:
leg curls: 110 3X8...so theres a bit of exploring to do on these lifts tomorrow...this will be the first serious run at working legs hard, ive done them a lot before, but not all out like i intend to do now
(in reply to edrice2)
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RE: old program, turning into twisted's program - 8/23/2007 1:26:51 AM
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twistedlink
Posts: 8344
Joined: 5/31/2005
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Youre on cycle 1, like we agreed at the start of the thread, its probably fat or water, however make sure to keep Bodyfat and measurements in check, you might have to up the calories, dont know yet...if you do feel the need, just do 250 ish.
strength is good btw, 225lbs x 5 for a weight of 142-144lbs, thats pretty damn awesome.
_____________________________
It has come to my attention that others are getting there results, but not me, this is racism!
(in reply to edrice2)
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RE: old program, turning into twisted's program - 8/23/2007 6:54:36 PM
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edrice2
Posts: 1013
Joined: 6/22/2007
Status: online
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yeah its not muscle and i feel good strength wise, today was 143 so im floating between 142 and 144 i guess just naturally probably.
today worked legs:
squats: 155X15, 175X8, 205X6
calf raises: 205 2X8, 225X8
leg press: 200 2X8, 220 X8 (i was going closest position, so legs are less than 90 degree by quite a bit, because the machine they have is too easy if you dont do it super close...felt it good in my glutes and hams mainly)
leg curls: 110 3X8
tomorrow ill be working shoulder/traps/abs:
military press alternating 6,12 4 sets
shrugs 3X8
arnold press alternating 6, 12 4 sets
lateral raises 3X8
ab machine 2X8
weighted crunches 3X15
...not sure of weights yet, general idea but some are new so ill wait and see
(in reply to twistedlink)
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