RE: old program, turning into twisted's program
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RE: old program, turning into twisted's program - 10/15/2007 2:58:32 PM
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edrice2
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thanks ibb, i plan to work harder than ever
today i started upper/lower split
db bench: 55's X8,7,6 felt stronger here, only 1 rep increase tho
idb bench: 47.5's X6,7,6 slow
db shoulder press: 45's X6,4 dead by the second set
db rows: 55's 3X8 very easy, will up thursday to 60s
pullups: 8,5,4 all the way down to feet just about at ground with slow negatives killed my lats
dips: 12,11,6 finished off my tris and chest
felt very good today, everything was controlled, shoulders were shot tho by should press so i stopped at 4 reps and skipped a set, i think ill have to watch shoulders being hit too hard, i dunno...whatever that achy thing in my arm was is gone, so thats good.
tomorrow il be doing lower body, which is basically the same as my leg/abs day before
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RE: old program, turning into twisted's program - 10/16/2007 1:31:24 PM
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edrice2
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today was lower body
squats: 135 X10. 175X10, 185X8, 135X10 most certainly lower than parallel, close to full, felt great since going lower weight and nailing form, think i was cheating myself at first with heavier weights
sldl: 135X10, 1852X8 new, in place of leg curls...felt in hams, before when id done it i never really did feel it that much
calf raises: 285 X10, 295X10, 305 X8 suprised i could hit that after squats and sldl thought my back would be dead
leg press: 350 2X8
abs: 125 3X8
one of the better workouts ive had yet, finally felt good doing squats with form and balance-had been kinda feeling uneasy with balancegoing down but felt great today...should see good increases here now that im dong them with proper form
tomorrows off then back to upper body thursday and lower on friday
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current weight: 152
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RE: old program, turning into twisted's program - 10/18/2007 11:19:35 AM
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edrice2
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today worked upper body again
db press: 55's X8,8,6
idb press: 47.5's 3X8
db shoulder press = rolled and cracked my left shoulder and it kills with that pressing up motion and rotating the shoulder around...
db rows: 55's 3X8
pullups: 8,5,4
im not sure what to do with this shoulder...its pretty painful...its not the muscle tho, its like it popped a little but not totally, since i was able to do rows and pullups (tho they hurt once i stopped and released my grip). i dont know how it works with bench and incline. my guess is they would be fine since its a different motion and not a muscle thing. any suggestions with this? i did this like half an hour ago, so its still pretty painful...ive had past issues with my left shoulder, i hurt it swingning in baseball about a year ago, but i thought it had improved until now i guess
either way, tomorrows lower body, so it wont get in the way of that
i should add, weight was 144.5 today, so if tahts reliable then im up a pound
< Message edited by edrice2 -- 10/18/2007 12:48:19 PM >
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height: 5'9"
current weight: 152
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RE: old program, turning into twisted's program - 10/20/2007 6:50:32 AM
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edrice2
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yesterday i worked lower body
squats: 135 2X10, 175 X10
stiff legged deadlifts: 135X10, 185 X8
deadlifts: 265X!, 275X1 (curious about maxing, but did squats and sldl before, so its probably not accurate)
leg press: 360 3X8
leg curls: 140 2X8
calf raises: 295 3X8
abs: 125 3x8
leg were still sore from tuesday, but felt good other than that. leg press especially, seeing good increases in strength there. one thing is tho, just supporting the bar in squats irritates my shoulder a lot when putting it back on the rack, so it started hurting quite a bit by calf raises.
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current weight: 152
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RE: old program, turning into twisted's program - 10/20/2007 7:57:56 AM
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twistedlink
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Quite honestly Edrice the one area i suck at is injury, because i rarely ever get them, my only one was a tiny burst in my bicep quite a while back, and it fixed itself.
My suggestion is to just lay off it for a while, or not go as heavy, either way, if it hurts-stop.
Also go see a doctor, if its not muscle then its bone placement or possible trapped nerve, they could be able to fix/treat whatever it is.
I dont personally do much shoulder work, i just do a lot of incline chest work-builds out front delts real nice like you can see in my avatar, as for rear delts, i do backward dumbell flyes, find a hyperextension equipment, Hyperextensions are these
http://www.healthstylesexercise.com/catalog/images/2698_Nautilus_Hyperext_lg.jpg
Hold that position(not the arms obviously i mean just the torso lol) (can be tough with weak backs, but by the looks of your weight/deadlift ratio-youll have NO trouble, and basically hold the dumbells with straight arms right below you, then very slightly bend the arms while raising the dumbells up kinda like a lateral raise-but obviously not the same motion, and get the dumbells as far behind you as you can, and bend your arms the same as a usual incline fly for chest-but doing it backwards obviously.
This gives MAJOR core and back strength to hold that position.
Use these 2 ways to get delts big-it should stop the pain but allow progress in strength/size in shoulders, i assume you can train traps with shrugs fine still?
Oh also-dont make a habit of maxxing deadlifts, its okay once every now and then to see where you are, but always try to stay above the 6 rep region, because it will stop possible injury.
The backs a temperamental thing, even with brilliant form-your back could just randomly ping and its gone, never happened to me, but ive heard it happen to people who usually do have very good form, and heavier weights can do that, so just always stay in the 6 rep limit for most workouts, or more than 6 reps you get what i mean lol.
1lbs up is great! Looks like the calorie increases are working!, hopefully this new weight will get you even more strength too!
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RE: old program, turning into twisted's program - 10/21/2007 9:13:15 AM
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edrice2
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thanks for the other exercise ideas, the reverse flyes sound good, ill try them out on monday...my shoulders starting to feel better than the last two days, so maybe with just a week off of direct work ill be able to start light again...shrugs should be fine, i didnt try them yet, but the motion is very different so im guessing theyll be fine
yeah, i definitely dont intend to max much on deadlift, just felt like i would our of curiousity, tho it isnt even accurate cause i did 3 sets of squats and two of sldl before maxing, which in hindsight is really stupid, so yeah i wont be doing that again.
im going to weigh in again tomorrow morning, hopefully that lb was accurate. i think i look bigger/more muscular in general, so i think im making progress...im also considering switching to lower carbs again to lose a tad of fat that ive recently seemed to have gained...maybe a 2 week version instead of 3-4 or something
and also, one more pic of front
Thumbnail Image
 Attachment (1)
< Message edited by edrice2 -- 10/21/2007 9:14:41 AM >
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height: 5'9"
current weight: 152
bulking
full body routine
food
(in reply to twistedlink)
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RE: old program, turning into twisted's program - 10/22/2007 2:53:10 PM
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edrice2
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today worked upper body
db bench: 52.5's 2X10, 1X6
incline: 47.5's 2X8, 1X7
db row: 60's 3X8
pullups: 8,5,3 shot by the end, probably the increase in row weight?
dips: 12, 8, 8
reverse flyes: 15's 3X8
felt good, nothing agitated shoulder...didnt push it with the last set and reps for bench, esp incline in case i cheated slightly and like rotated weird or something, but felt really good today...rows were easy, i should probably be doing 65s on thursday no problem...ill be increasing bench too on thursday, to 60s i think (today someone had the 55s so i had to go down a bit, but did a few more reps)...for reverse flyes i couldnt get the hyperextension equipment, so i just did it on an incline bench but same idea...ill probably be alternating shrugs with reverse flyes on tuesday and thursday of each week
surprisngly dips didnt bother the shoulder at all, so maybe its not rotator cuff?
i forgot to weigh this morning, so itll be tomorrow morning, then ill work lower body
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height: 5'9"
current weight: 152
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food
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RE: old program, turning into twisted's program - 10/23/2007 1:17:28 PM
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edrice2
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today worked lower body
squats: 135X10, 185X8, 205X6, 135X10
sldl: 213 2X6, 173 X8 (had to use a smaller bar cause of space)
leg press: 360 2X8, 380 X8
calf raises: 275 X8, 295 2X8
abs: 130 3X8
felt good, making sure im going below parallel on squats...leg press is increasing prety quickly, i should be repping 400 next week. good workout, tomorrows off then thursday upper and friday lower
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height: 5'9"
current weight: 152
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RE: old program, turning into twisted's program - 10/25/2007 12:42:53 PM
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edrice2
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today was upper body
db press: 55's 2X8, 1X6
incline: 47.5's 3X8
db rows: 60's 3X8
pullups: 8,5,5
dips: 12,12,9
shrugs: 185 3X8
reverse flyes: 15's 3X8 did this on the hyperextension and loved it
felt great today, energy wise...could have just kept going. not sure why, but ill take it. my weight has dropped to like 143 2 days in a row, so either that 144.5 was just from excess water or something, or i lost a bit of fat...which i think is the case again. ill take it if thats the case, strnegth his been up a tad. i didnt drop carbs, so im not sure why thats happening. feel great tho.
tomorrows lower body
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height: 5'9"
current weight: 152
bulking
full body routine
food
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RE: old program, turning into twisted's program - 10/27/2007 8:16:09 AM
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edrice2
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yesterday worked lower body
deadlifts: 185 X10, 225 2X8
squats: 135 X10 (just warm up for leg press)
leg press: 380 3X8
leg curls: 140 2X8
calf raises: 400 3X8 (had to use machine, which only goes to 400 and sucks)
abs: 130 3X8
felt good on deadlifts, some reason them and leg press took a lot out of me tho. i made sure to treat each rep on deadlifts like a set, so each rep was a true 'dead' lift. leg press i put the seat as close as possible, and it really nailed me. rest was ok, nothing special tho.
im totally happy with my progress so far. its been slow but ive seen good strength gains and fat loss, with at the same time increased muscle mass. i would much rather gain very slowly and have it muscle than quick fat for sure. i havent measured anythign yet, and i probably wont until end of november, but im sure ive gained some size. which is weird considering my weight hasnt changed much.
my metabolisms weird tho...theres days when its really high and then days when its low. i probably underestimated it, im probably more of an ectormorph but since i was overwieght as a kid, i still think of that and not how my body is now.
curently, im eating 6 meals and a small pre=bed meal of milk, a bit of whey, and almonds, its roughly this:
on workouts days: 2862 calories (320-240-70, roughly 45-33-22)
on non workouts days: a tad more, slightly lower protein and slightly more carbs and fats (since no pw shake)...as you can see im about 400 calories more now then when i started
im reluctant to cut carbs again, but maybe i should in order to stimulate the growth for when i increase carbs again?
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height: 5'9"
current weight: 152
bulking
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food
(in reply to twistedlink)
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RE: old program, turning into twisted's program - 10/27/2007 8:23:50 AM
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twistedlink
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hehe doing deadlifts rep by rep like a set where you rest it on the floor each time is harder than simply going up and down most definitely, so dont worry thats normal
Youre reaching the end of your cycle 2 arent you?
As long as you switch from more % carbs than protein to more % protein than carbs it will work
The body will use what it has most of, if it has mostly protein, the body will start changing metabolic pathways to be good protein absorbers and converters, and it wont be terribly great at burning carbs
This is good because then you go to cycle 2, high carbs medium protein.
As a result you require less calories to gain mass as your body has slowed down its metabolism of carbs for protein, and it starts using carbs again, and uses tonnes of protein for growth
Its how i managed to get so heavy even being ecto with under 4000 calories.
This might be why your metabolism appears to be a bit wonky, the way youre eating is changing metabolic pathways in order to manipulate growth of muscle.
If youre ending cycle 2, go high carbs, then cycle 1 itl suddenly lower and have a better effect.
The bigger the change-the more effective, however there comes a point where its too much protein or too little protein, so dont go crazy lol.
Yeah never underestimate fat loss with muscle gain, makes a huge difference looks wise, but tiny difference scale wise, as long as you look more muscly, and youre getting stronger-then its working.
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RE: old program, turning into twisted's program - 10/29/2007 4:39:34 PM
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edrice2
Posts: 1009
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today worked upper body
db bench: 55's X8,7,6
incline db: 50's 2X6, 1X8 (on last set i felt energy, felt letharigic on first 5 sets, weird)
db rows: 60's 3X8
pullups: 8,5,5
dips: 12,11,11
reverse flyes: 20's 3X8
had to whip through this in like 45 minutes, usually takes about an hour, so i had like the biggest pump ive had yet...also explains the slight decrease on later sets, like dips and bench...felt lethargic at first, then awesome by last set of incline, so overall good workout...tomorrows lower body, might train traps with lower body too for convenience and because i didnt hit em today
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height: 5'9"
current weight: 152
bulking
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food
(in reply to twistedlink)
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RE: old program, turning into twisted's program - 10/30/2007 6:35:28 AM
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twistedlink
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Thats a lot of weight youre pushing there man, i can only do 70lbs dumbells for 8 reps on bench and do 50's for 10 reps ish
Nice strength increases most definitely!
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Oh this is taking the piss now, seriously, give me my damn results.
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RE: old program, turning into twisted's program - 10/30/2007 8:13:48 AM
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edrice2
Posts: 1009
Joined: 6/22/2007
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thanks, dbs have helped increase my bench it seems, well i havent gone back to barbell yet, but since my db has improved and ive been doing slow, controlled, full range lifts im assuming by barbell will have increased...i much prefer dbs over bb for the full range...feels like i hit the pecs more
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height: 5'9"
current weight: 152
bulking
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food
(in reply to twistedlink)
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RE: old program, turning into twisted's program - 10/30/2007 1:37:11 PM
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edrice2
Posts: 1009
Joined: 6/22/2007
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today worked lower body:
squats: 135 2X10, 185 X8, 205 X6
sldl: 135X10, 185 X8, 225X6
leg press: 380 X8, 400 2x8 felt esay at 380 finally got up to 400, started at 270 at the beginning of this program, prob been my best increase
calf raises: 400 3X10
abs: 130 3X8
weird thing, with squats when the barbell is positioned a tad bit diff on my shoulders/back it hits that left shoulder thing i had 2 weeks ago-its got to be a nerve or something, but i had to stop the first set and reposition it and then had no problems, weird. anyway, squats were solid today, leg press was great, deads were good too...
im thinking of making my 4 day into a 5 day and working out wednesdays too then weeksneds off, doing upper-lower alternating still but just itll be different days for each each week, i dunno but i feel like i could do it without a problem and have the time now
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height: 5'9"
current weight: 152
bulking
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(in reply to twistedlink)
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RE: old program, turning into twisted's program - 11/1/2007 11:51:42 AM
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jheft
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With SLDL that's a huge amount for your bodyweight. Be careful not to hurt yourself since SLDLs are performed with a rounded back.
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(in reply to twistedlink)
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RE: old program, turning into twisted's program - 11/1/2007 1:50:54 PM
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edrice2
Posts: 1009
Joined: 6/22/2007
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today worked upper body
db bench: 55's 3X8, fainlly hit all three w 8 reps, took a while
idb bench: 45's 3X10
db rows: 65's 3X8 getting good increases here
pullups: 8,6,6,
dips: 3X12
shrugs: 195 2X8, 205 X8
felt good, strength is coming with bench but its stil slow...ill probably do another week of dbs then go back to bb for a bit.
twisted-hell yeah, haha its gotta be nerve and my deadlifts are coming along, especially since ive started doing true 'dead' lifts like treating each rep as a set kind of...kicks ur ass a lot more, but also has helped increase my strength and control/form
jheft- i will be careful, to be honest that last set of sldl was actually more plain deadlifts, the other two were sldl...my hamstrings are actually pretty strong for my size too (i think)...i noticed that your bench is your lagging lift, as is mine..., perhaps we can chart each others progress and see what works for each other to increase it? i sure as hell wanna get it up...
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height: 5'9"
current weight: 152
bulking
full body routine
food
(in reply to twistedlink)
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