Muzz what are you doing for your workout? 4 dy split?
Hey Three, Im currently on a 3 day routine. Basically Mon/Wed/Fri. My workout usually looks somthing like this, Tues and Thurs I just do some abs and walk about 3 miles on the treadmill.
Mon:
Pullups 4 sets to failure
Incline Dumbell Press
Pulldowns (Machine)
Dumbell Press
Dumbell Rows
Dips
Close-Grip Press
Wed:
Squat 5 sets
Leg Press
Lunges
Leg Extensions
Leg Curls
Calves
Fri:
Dumbell Shoulder Press
Machine Shoulder Press
Front Shoulder Raise
Side Shoulder Raise
Upright Rows
Reverse Flyes
Skull Crushers
Tricep Pressdown
Oly Bicep Curl
One thing I’m noticing is that now that I have my T levels dialed in and I’m exercising more my appetite is through the flippin’ roof!
One of my goals is to lean out more, I realize that putting on mass and leaning out are kind of contradictory. Are you (now that you;re on TRT and feeling much of the things I am) ravenously hungry all the time?
I’m 5’9" and I’m at 185lbs, calipers say I’m at 10-10.5% body fat(I don’t really believe that btw), I’m medium build. I think I should be at about 175 or so.
So yeah, I’m flippin’ RAVENOUS.
Ok the leg workout yesterday fried my thighs. The One Legged Dumbbell Calf Raises surprised me.
Yes sir, I have noticed an increase in hunger! So I got my doc to prescribe me some HCG and that really seems to have taken the “edge” off of my hunger.
Yep I’m on hcg 250iu e2d. About to start my second cycle of splits back and shoulders utterly destroyed me.
Hi, one week into my 5-3-1, and feeling/looking like I’ve made some progress already. Now into week 2, so weights going up. I know 5-3-1 is primarily for strength gains, but, mass must come as well…surely? Anyway I will stick with it full cycle and review progress then.
Cheers
The splits I’ve detailed are destroying me, I’m in the 3rd cycle now, it might be my imagination but I seem to be getting better definition already. I’m going to do them for 90 days and check my progress, then decide if I go back to 531…
Davidp, are u planning to post ur experiences with 531 here or in ur own thread or anywhere else? Just curious bc I’m planning to move into 531 once I feel like I’ve gotten all I can out of SL 5x5. I’m 37 and pretty much a beginner after not really lifting free weights since college. Thanks!
Wolfpacker, yep. I’ll post them here. I’ll post details of my programme shortly. Its essentially 5-3-1, but with a few twists!
Hey fellas. This is a very good forum. A cut-above other forums that’s for sure. davidp’s post is pretty inspiring as well are the others, so after a very long lay-off, I’m going to give it one more go 'round.
I’m on TRT at the present time and April 4th starting a bulking cycle for two years. I picked it out from an old Muscle and Fitness magazine circa 1970’s. lol Did a visualization of the exercises and they looked good to go for me. Good routine here also. Age:46, starting weight 206lb, 6 feet even. I’m planning on adding 4-5 AAS cycles during my bulking phase. I gave away all of my home gym equipment and joined a Powerhouse Gym.
Here’s my routine as it is currently:
Mon (Shoulders/biceps)
A.Overhead Press
B.Lateral raise
C.Barbell shrug
D.Hammer curl
E.Concentration curl
F.EZ bar preacher curl
G.Calf raise
H.Weighted crunch
Tues (Back/triceps)
A.Deadlift
B.Pull down (to front/overhand grip)
C.T-Bar row
D1.EZ bar close grip press
D2.Bench dips
E.Rope pull down
F1.Bicycles
F2.V-ups
Weds-off
Thurs (Chest/arms)
A.Flat bench press
B.Decline db press
C.Incline db flyes
D.EZ bar curls
E.EZ bar close grip press
F.Calf raise
G.Decline situps
Fri-off
Sat (Legs)
A.Squat
B.Leg press
C.Leg curl
D.Stiff leg deadlift
E.Calf raise
F.Side bends
Sun-off
All sets are completed in accordance with the 5-3-1 cycles, but, instead of 1 all-out set, I do 2. You will also notice that I’m currently hitting arms and calves 3 times a week - need to bring those small buggers up!!
Anyway, definitely seem to look and feel fuller - especially legs and shoulders. Currently, on week 2 of 4-week cycle. Will post progress after week 3.
Any comments welcomed.
Thanks davidp! Looks good. More than I’ll be doing with 531 I’m sure, but I’m excited to see how you do with it. Ima stick with 5x5 til I can DL 1.5 x bw at least. Keep up the good work!
Guys, do you mind starting your own threads? I’m hoping to keep mine clean so it’s easier to find progression information for myself.
EyeDentist,
Any other changes you would make to the routine? I’ve been doing this for a few cycles and the results are good, obviously I want to get the most out of the routine, so your further input would be appreciated.
I do find doing the wide grip pullups challenging now on a 3 on 1 off schedule, the chins are easy. I’ve been using a rubber band on the bar to help me complete the wide grips.
[quote]EyeDentist wrote:
You have three workouts, but plan to lift on a 5 on/2 off schedule. How will you cycle the 3 workouts through the 5 days?
Re workout structure: As listed, for a given bodypart the workouts largely run compound exercise–>isolation exercise (eg, bench before flys; squats before leg curls; shoulder presses before laterals). I would suggest you consider reversing this relationship, at least on some occasions. Several benefits accrue (in terms of both workout effectiveness and safety) when you do isolation work before compound work.
Final, random thoughts:
–That’s a hella brutal leg workout if you stick to the proposed rest periods.
–Kudos if you can do wide-grip pullups for 3x10 as your third back exercise.
–You include dips in both the Chest and the Tris workouts. That’s a lot of accumulating shoulder stress.[/quote]
start running or sprinting
[quote]threepercenter wrote:
EyeDentist,
Any other changes you would make to the routine? I’ve been doing this for a few cycles and the results are good, obviously I want to get the most out of the routine, so your further input would be appreciated.
I do find doing the wide grip pullups challenging now on a 3 on 1 off schedule, the chins are easy. I’ve been using a rubber band on the bar to help me complete the wide grips.
[/quote]
If you’re making good progress, I would suggest letting it ride for the time being. All programs result in staleness/stalling eventually; when this one does for you, that’d be a good time to change things up. Until then, enjoy your gains!
[quote]EyeDentist wrote:
[quote]threepercenter wrote:
EyeDentist,
Any other changes you would make to the routine? I’ve been doing this for a few cycles and the results are good, obviously I want to get the most out of the routine, so your further input would be appreciated.
I do find doing the wide grip pullups challenging now on a 3 on 1 off schedule, the chins are easy. I’ve been using a rubber band on the bar to help me complete the wide grips.
[/quote]
If you’re making good progress, I would suggest letting it ride for the time being. All programs result in staleness/stalling eventually; when this one does for you, that’d be a good time to change things up. Until then, enjoy your gains![/quote]
eyedentist,
You always give well thought out, sensible advice and you seem really knowledgeable on both diet and training. Have you thought about starting a log? I’d read it.
You are a great asset to the forum.
[quote]FarmerBrett wrote:
eyedentist,
You always give well thought out, sensible advice and you seem really knowledgeable on both diet and training. Have you thought about starting a log? I’d read it.
You are a great asset to the forum.[/quote]
Thanks man–very kind of you to say that.