Hi, I’m new to the forums, being training on and off for a couple of years, partly wasting my time from not being consistent. Hope to change that.
I’m going to follow Dan Johns 6 week program to start with
http://www.T-Nation.com/...o-building-mass
I’m starting again from a month off, due to going home from uni.
I’m not sure on the details usually given but il try keep it comprehensive.
Age: 23
Weight: 80kg
Height: 6 foot
Mid thigh: 23 1/4 inches
naval: 33 1/4 inches
chest: 36 1/2 inches (measured alone, probably not too accurate)
arm relaxed: 13 inches
arms tensed: 14 1\4 inches
I’ve taken some photos, but seem to only be able to add one.
Caliper readings
Waist (Suprailiac): 14
chest (inch above nipple): 17
quad (mid): 18
First workout completed earlier today
Ended up running out of time, not realising the gym closed early today.
Barbell clean & press
50kg x 5
50kg x 5
50kg x 5
HB ATG Squat
60kg x 10
70kg x 10
75kg x 10
Stiff leg Deadlift
20kg x 20
Seated Row
56kg x 5
56kg x 5
56kg x 5
56kg x 5
56kg x 5
Pull ups
(started to run out of time, very weak at pull ups, would have taken too long to hit 25)
4
2
Bench Press
(missed due to lack of time)
Barbell Curls
30kg x 5
30kg x 5
Farmers Walk
(heaviest dumbells, Will increase reps (crosses of the room))
32kg x 4
Didn’t leave my self enough time, will be back to normal gym closing times for the rest of the six weeks.
Managed to finish today’s session and bloody hell it’s hard!
Sweating like mad
Barbell clean & press
50kg x 5
50kg x 5
50kg x 5
50kg x 5
50kg x 5
HB ATG Squat
70kg x 10
80kg x 10
Stiff leg deadlift
20kg x 20
Machine Row
49kg x 5
49kg x 5
49kg x 5
Chin ups
4
4
4
3
Bench press
60kg x 5
60kg x 5
60kg x 5
60kg x 5
60kg x 5
Barbell curls
15kg x 10
15kg x 10
15kg x 10
Farmers walk
32kg x 4
32kg x 2
Work Out C
Slightly different exercise order today, due to waiting around for equipment.
Clean & Press
52.5kg x 5
52.5kg x 5
52.5kg x 5
Machine Row
63kg x 5
63kg x 5
HB ATG Squat
60kg x 10
65kg x 10
70kg x 10
75kg x 10
80kg x 10
Stiff Leg Deadlift
20kg x 20
Bench Press
60kg x 5 (wrong weight)
65kg x 5
65kg x 5
Chin ups
5
4
3
Barbell Curl
30kg x 5
30kg x 5
20kg x 10
Farmers Walk
32kg x 2 (Forearms were nackered by this point, probably to do with pull ups being closer)
32kg x 2
Threw in some face pulls, think i need to make more time for prehab/stretching.
If picture in first post could be removed, i would be grateful, i want to put before and after pics together after 6 weeks.
Hey guys, I’m looking for some advice, my shoulders don’t hurt, but feel a little vulnerable, asif something could happen.
I know a lot of rehab type exercises from a previous shoulder injury.
I was just wondering how best would I fit it around my current 3x week program.
The end of each work out, on my rest days?
I’ve read power cleans are decent for external rotation, not too sure though as though there is external rotation
It’s not quite resistive, as your using momentum to get it there?
Anyway the exercises I’ve been thinking are:
YTWL’s
External rotator cuff exercise ( is there a best type or should you do all, side lying, Cuban press type etc
Lat, pec, anterior delt active stretch (where possible)
As well as some lower body mobility and stretching
Workout A
Barbell Clean and press
52.5kg x 5
52.5kg x 5
52.5kg x 5
Machine Row
63kg x 5
63kg x 5
63kg x 5
63kg x 5
63kg x 5
HB ATG Squat
80kg x 10
85kg x 10
90kg x 10
Chin ups (25 total)
4
4
4
4
4
2
2
1
Stiff Leg Deadlift
40kg x 20
Bench Press (took it easy i was nackered)
60kg x 5
60kg x 5
60kg x 5
Barbell Curl
35kg x 5
35kg x 5
35kg x 5
Farmers Walk
30kg x 4 (couldn’t find the 32’s)
Another busy session, had to compromise order.
Workout B
We have different size bars at my gym and one the one i usually use was taken, i ended up picking another one and it felt extra heavy as i lifted it out, i wasn’t any weaker in any other lifts so, i don’t know if it was a psychological thing or if the bar was heavy, maybe both but didn’t follow the plan on clean and press.
Barbell Clean and press
50kg x 5
50kg x 5 - only cleaned the first rep, rest were straight presses
50kg x 5 - cleaned first rep, first two were push press, last 3 straight presses.
HB ATG Squat
80kg x 10
90kg x 10
Stiff Leg Deadlift
40kg x 20
Machine Row
56kg x 5
56kg x 5
56kg x 5
Chin Ups - Happy with how these are progressing
5
5
5
Bench Press
65kg x 5
65kg x 5
65kg x 5
65kg x 5
65kg x 5
Barbell Curls
20kg x 10
20kg x 10
20kg x 10
Farmers Walk
32kg x 4
32kg x 4
Workout C
Used the usual bar, and it felt much better, must be lighter I’m hoping its not a 15kg bar… or everything will have been a lie!
Barbell clean and press is supposed to be short rests, i usually rest for 60 seconds but did 120 secs this time, think I’m going to do it like this from now on: Workout C 3 x 5 120 sec - Workout A 3 x 5 60 sec - Workout B 5x5 60 sec
Barbell Clean and Press
55kg x 5
55kg x 5
55kg x 5
HB ATG Squat
60kg x 10
65kg x 10
70kg x 10
75kg x 10
80kg x 10
Stiff leg deadlift
40kg x 20
Machine Row
70kg x 5
70kg x 5
Chin ups (12)
6
6
DB Press (bench was taking, no idea what weight to use so was a bit on the light side.
20kg x 6
20kg x 6
20kg x 10 - left a few reps in tank like i meant to.
Barbell curls
35kg x 5
35kg x 5
25kg x 10
Farmers Walk
missed out
Feel a bit of a let down here, following Dan Johns plan and dropping it when i have under 16" arms because I’m caring about my abs, ok abs don’t bother me, but i feel I’m getting to a level thats becoming insulin resistant, where its not optimal, you know above 15% body fat. Getting to about 10% and learning how to bulk sensibly is what i want to do, then reverse dieting up to where i start gaining a lb a week is what i want.
Anyone with a bit more experience got any advice? i know the usual is keep going as I’m too skinny to look good lean sort of thing, but i do feel losing some of this fat will do me some good.
The way i am cutting is a method I’ve used before successfully, intermittent fasting, carb backloading, carb cycling and calorie cycling.
Diet
Training Day
Above 10% maintenance calorie intake, to keep leptin high.
Below 50g fat
lb protein/lb of bodyweight
rest of calories from carbs
majority of calories in a meal after training.
Rest Day
1 hour fasted walk
Calories 30% below maintenance
Carbs as low as possible
lb of protein/lb of bodyweight
Training
I plan to follow 5/3/1, its minimalist, which will stop me from overtraining while already being in a calorie deficit (basically a recovery deficit), but involved around lifting heavy in the important lifts. I’m not one to workout to burn calories, just to maintain strength to avoid losing muscle. Calorie deficits i think are easiest and better coming form drop in food, as long as you’re taking into account the hormone leptin.
Supplements
whey
creatine
omega 3
thinking of others possible further down the line
green tea
yohimbine
Alright, new workout.
Press 5/3/1
25kg x 5
30kg x 5
35kg x 3
40kg x 5
45kg x 5
50kg x 8
30kg - 5 x 10
Bent over Row
40kg - 5 x 10
Barbell Curl
25kg x 10
25kg x 10
25kg x 10
Rear delt raises (low pulley)
1.25kg x 20
1.25kg x 20
1.25kg x 20
External rotations
1.25 x 15
1.25 x 15
1.25 x 15
Not done deadliest in a while so took it easy
Deadlift 5/3/1
60kg x 5
70kg x 5
80kg x 3
90kg x 5
100kg x 5
115kg x 5 (just did minimum reps)
65kg - 5 x 10
Leg Raises
3 x 15
Chin Ups (25)
5
5
4
4
4
3
Barbell Curls
40kg x 5
40kg x 4
40kg x 4
External Rotations
1.25 x 15
1.25 x 15
1.25 x 15
Ache from deadlifts in upper back between shoulder blades
Which is good, but only left leg, I’m putting this down to checking my form in the mirror
To the left if me. Will have to keep that in mind.
Bench 5/3/1
Got a pump in my lats benching, never had this before.
30kg x 5
40kg x 5
50kg x 3
55kg x 5
60kg x 5
70kg x 8
40kg - 5 x 10
Bent Over Row
40kg - 5x10
Barbell curls
30kg x 10
30kg x 7
25kg x 8
Rear Delt cable cross overs
1.25kg x 15
1.25kg x 15
1.25kg x 15
External Rotations
1.25kg x 15
1.25kg x 15
1.25kg x 15
