Zercher Squats
135 x 3
155 x 3
185 x 2
225 x 1
245 x 1
275 x 1 pr
Hack Squat
1 plate/ side
3x8
Calves
3 sets
Pulldown Abs
3 sets
[quote]WS4JB wrote:
Jstines, what kind of results have seen with this program ? fat loss, increased strength ?
Any idea what next after this ? Its a 4 week program right ?[/quote]
It’s 7 weeks, so I’m about halfway there. As far as results:
- no fat gain despite a good deal of food intake
- strength is increasing even while dropping rest intervals
- work capacity is up
- adding 2-4 lbs on the scale every 10-14 days
As far as what’s next, I’m not 100% sure, but I am leaning strongly towards Thib’s “Destroying Fat”/“Refined Physique Transformation” program. I like the combo of metabolic training and strength training on different days, I don’t mind low-carbing it and sprints and a little cardio are no big deal.
See, I turn 30 in November and I want to be in the best shape of my life heading into my 3rd decade. I am already bigger and stronger than I have ever been, so all I need to add now is “leaner” to be the best I’ve ever been.
After that? I’m going after that 405 deadlift and as much size as I can put on along the way.
Since I took the weekend off due to work BS, I am playing a little catch-up in the gym, so I went again today.
Squat thrust
2 x20
Weighted Dips
bw+25# x4 x5sets
1-leg DB Deadlift
45’s x4 x5
DB Bench Press
75’s x4 x4
75’s x5
Lying Leg Curl
95 x4 x5
Side deadlift
75 x15 x2sets
45seconds rest between sets.
I am taking tomorrow off
Did 15 miles of river Kayaking today, came directly home, took a shower, had a meal, and immedediately fell asleep for 5 hours.
Brought my little cooler with bottled water,jerky,sunflower seeds and a protein bar.
I am not meant for endurance work, fun day though, really felt it in my upper back and shoulders after 3 hours. Stopped a couple time to have snacks, would do some runs on the sand banks, maybe dead lift a log and toss it around or something…im weird like that.
Chest and Back tomorrow, hopefully wont be sore in my traps.
Jstines, i was only about an hour away from Indy, went over to Bloomingdale Indiana for the trip, ever heard of Turkey Run state park ?
[quote]WS4JB wrote:
Jstines, i was only about an hour away from Indy, went over to Bloomingdale Indiana for the trip, ever heard of Turkey Run state park ?[/quote]
I used to go there all the time when I was in college. I was just talking to my wife about heading out that way to go hiking in the fall.
crazy, most on my family is from that area, and crawfordsville.
My grandparents own a campground over there that they open up once a year in the fall for a big festival, its insane.
Its a great park btw, I really feel people today don’t take enough advantage of our national and state parks, its a great way to get some exercise, get outside for a change and its insane to be going down a river and think to yourself damn, you are in a place that looks nearly the same it did maybe a thousand of years ago.
off to hit chest and back, not too sore in the upper back from rowing, just a little tightness, as well as a good bit of sun burn.
Just got back from vacation, and damn do I need to hit the gym. I had some interesting thoughts while away and realized I need to change a lot of things.
I’ve decided to try Thib’s Destroying Fat program. I’ve read through the article and thread and it looks great.
JB - I saw that you gave that program a shot. How did you like it? What were some of the complexes you came up with?
In the middle of a move but once I get my new gym put up at my house this weekend I will start posting up.
Dre, i did it, i liked it, i think later on CT decided to add a 3rd heavy lifting day for shoulders and arms btw.
Complex wise, i branched off a litle bit from the plan CT had, because in all honesty, i just couldnt circuit train in the gym i was at, it was too difficult to get to everything, so instead i used a complex from one of Cosgrove’s fat loss articles, there are 4 to choose to from, and i would just rotate through 2 each week, they only take like 12-15 minutes, but sweet lord they had me breathing hard and thinking about throwing up for like 20 minutes afterwards.
If you have any questions about setting up your weeks training on that routine, feel free to ask.
and diet ? Lean meat and veggies, bit of healthy fats for all your meals with maybe 40-50 grams of carbs post workout ?
and no more sandwiches, everytime you list what you have eaten for a day, i see sandwiches, cut that shit out 
Bread is a processed bitch that will rob you of your abs.
You focus on increasing your strength in the big lifts, and eating for fat loss, and you’ll be just fine.
[quote]WS4JB wrote:
Dre, i did it, i liked it, i think later on CT decided to add a 3rd heavy lifting day for shoulders and arms btw.[/quote]
Did he? I didn’t see that, I’ll have to research it again.
[quote]WS4JB wrote:
Complex wise, i branched off a litle bit from the plan CT had, because in all honesty, i just couldnt circuit train in the gym i was at, it was too difficult to get to everything, so instead i used a complex from one of Cosgrove’s fat loss articles, there are 4 to choose to from, and i would just rotate through 2 each week, they only take like 12-15 minutes, but sweet lord they had me breathing hard and thinking about throwing up for like 20 minutes afterwards.
If you have any questions about setting up your weeks training on that routine, feel free to ask.[/quote]
I’ll be able to do the circuits so I should have any problem following that.
[quote]WS4JB wrote:
and diet ? Lean meat and veggies, bit of healthy fats for all your meals with maybe 40-50 grams of carbs post workout ?[/quote]
Exactly. I’m going to follow Poliquin’s if it doesn’t swim, fly, run or green, I’m not eating it.
[quote]WS4JB wrote:
and no more sandwiches, everytime you list what you have eaten for a day, i see sandwiches, cut that shit out Bread is a processed bitch that will rob you of your abs.[/quote]
what if I cut the crusts off the bread, does that help? lol
You focus on increasing your strength in the big lifts, and eating for fat loss, and you’ll be just fine.
[/quote]
so JB, what do ya think of this circuit?
CIRCUIT A (12-15 reps per set)
A1. Bench - Horizontal pushing exercise
A2. Front Squat - Quads-dominant exercise
A3. Chins - Horizontal pulling exercise
A4. GHR - Hamstrings-dominant exercise
A5. Crunches - Abdominal exercise
No rest between exercises within the circuit (or as little as possible). Perform the circuit three times.
CIRCUIT B (15-20 reps per set)
B1. OHP - Vertical pushing exercise
B2. Lunges - Quads-dominant exercise
B3. Dumbbell Rows - Vertical pulling exercise
B4. SLDLs - Hamstrings-dominant exercise
B5. Cable crunches - Abdominal exercise
Dre, are you going to be able to get to all these stations with little to no rest time ?
The name of the game of these circuits is lactic acid, thats why i like c complex with a single barbell for this, but if you make this work, then your exercise selection looks solid, my only thought was why not RDL instead of glute ham raise ?
Todays Chest and Back
1A. Bench press -
205 x 12
225 x 8
225 x 8
205 x 12
1B. Bent over row-
225 x 8
275 x 6
275 x 5
225 x 10
2A. DB bench press -
95 lbs x 10
95 lbs x 9
95 lbs x 7
2B. Wide grip pull up -
BW x 12
BW x 12
BW x 10
3A. Cable Crossover -
90 lbs x 12
90 lbs x 12
100 lbs x 10
3B. Cable cross row -
80 lbs x 10
90 lbs x 10
90 lbs x 9
Comments: found the cable cross row in and old article by CT, gave me a great pump in my lats and upper back, gonna try it out for a while.
[quote]WS4JB wrote:
Dre, are you going to be able to get to all these stations with little to no rest time ?
The name of the game of these circuits is lactic acid, thats why i like c complex with a single barbell for this, but if you make this work, then your exercise selection looks solid, my only thought was why not RDL instead of glute ham raise ?
[/quote]
Yup, I can do everything besides GHRs in the “mega racks” at the gym. I’ve never had to wait for the GHR before either so that won’t be an issue. I really like doing GHRs so that’s why I’m doing those instead of RDLs. But I can definitely switch them if need be.
this is the cross cable row I was talking about.
great stretch in this as well.
[quote]WS4JB wrote:
this is the cross cable row I was talking about.
great stretch in this as well.[/quote]
Damn, I’m going to look like Thibs one of these days. That big bastage… I’m already bald so I’m halfway there.
My most enjoyable workout of the week.
Upper body RE
Decline bench press
135lbs x 10 warmup
185lbs x 8 warmup
225lbs x 12
225lbs x 12
245lbs x 8
245lbs x 8
Lat pulldowns / facepulls
180lbs x 8 / 170lbs x 10
180lbs x 8 / 170lbs x 10
180lbs x 10/ 170lbs x 10
BB Military
135lbs x 6
155lbs x 4
185lbs x 5
205lbs x 3
DB lateral raises
25lbs x 12
25lbs x 12
30lbs x 8
30lbs x 10
Shrugs
365lbs x 20
385lbs x 18
405lbs x 15
Tricep pressdowns
130lbs x 15
130lbs x 15
160lbs x 12, 120lbs x 8, 80lbs x 6, 60lbs x 6
DC Donkey calf raises
3 x 8, at 280
Notes: Worked out alone today, only used a spotter on my last set of decline. I decided to not up the weight so that I could actually get all my reps. It’d be nice to work up to doing 245 x 12, then hopefully 275 for 6-8 soon.
I took intensity down a notch doing the pulldowns and facepulls to not fatigue my back too much for my big pull attempt tomorrow.
The BB military was random… but it’s felt strange not doing any overhead pressing in a couple weeks and since I love military pressing with a barbell, I decided to see if I had lost too much strength there. I definitely didn’t feel fresh and 205 felt really heavy. I previously have done 205 for 3 x 5.
There was this smokin girl who works hard that i’ve seen quite a bit that was on the leg extension by my calf raise station… so I was a little extra motivated. I wish I had said somethin but the eye contact and smile was all I came up with.
08/13/08
WIDE GRIP PULL UPS-
bw(226)x20
x15
x15
LAT PULLDOWNS-
135x20
315x12
385x9
DB BENT ROWS-(2 at a time hold contraction)
90sx12
130sx12
HAMMER STRENGTH LOW ROWS-(2 second pause at full contraction)
315x12
SEATED CABLE ROWS-(v-handle)
200x15
REVERSE PEC DEC FLYES-
100x6 then on the 7th rep…POP a huge pop in my back and I couldn�??t do anymore, I could barely move my neck or raise my arms…I was pretty scared…went to the doctor today and she told me I detached a muscle most likely on my spine close to my neck…
I was relieved to find out that it wasn�??t a bulging disk…she put me on high dose ibuprofen (which I will reluctantly take for a few days) and wants me to stay away from lifting for a couple of weeks…HA!!! I will do NO such thing…I got chest today…fuck it
.
Underthestar, be careful, when somebody tells me that ive detached something near my spine, i’d get nervous.
Bug, what kind of range of motion are you using on those millitary presses ? To the top of the head or down to the clavicle ?
personally any range of motion past my brow and it just doesnt feel right with a barbell, db’s are no problem though.
JB, I take it down to my clavicle. I saw a video of Rippetoe coaching the military press and he had his athlete grip the barbell MUCH narrower than commonly seen. I started doing the same and it felt much better. Somewhere between a CGBP and regular BP I guess…
DB’s and BB’s definitely hit me MUCH differently I think it’s safe to say, but for some reason, I have always had an affinity for barbell pressing.
Hey ya’ll, long term listening first time caller…kind of
My names Cam, I’m 18 and will be a freshman at the University of Cincinnati in the fall, I’ve been reading the first BOI and this one for a while, and figured it’s time for me to join in as another form of motivation since I’m small and week and strive to put up numbers you guys are.
Some background info, I used to be fat, and I mean real fat. I was strong, but fat. I dieted stupidly and skipped meals and ran a lot a got down to around 230ish from 315, but I had lost a lot of strength.
Having found T-Nation around this time, I got smart and dropped to around 185ish without too much more damage. To say the least it was time for a change. So mid May of this year I set out to be the strongest mother fucker ever.
My strength increased a ton up until this point, and I’m back around 205-215 (on the AD), and I’m going along nicely. I’ve been using a push pull type split for the past couple weeks consisting of:
Day 1: Front squats and chest
Day 2: Deadlift variation and back
Day 3: Back squats and shoulders.
I’m a rugby forward pretty much year round and I get in a couple good cardio days on top of that during the week, and I’m in love with the sport of strongman and want to compete in the future.
I’ll be taking a week off next week to recover a bit, then I’ll be on a four day body part split that will look like
Day 1: Horizontal pushing
Day 2: Heavy squats and speed deads or heavy deads and speed squats
Day 3: Vertical pushing
Day 4: Vertical/horizontal pulling
Now that the intro is finished…yesterday’s training was as follows:
Deadlift:
135x3
225x3
315x3
365x3 (back started to act up at this point)
315x1
225x5x5
Pull-ups (medium width)
0x4
0x3
0x2.5
Lat pulldowns:
170x a bunch
Then supersetted Thibs constant tension dumbbell curls with back extensions on the glute-ham machine, trying to work the lumbar portion really good, hoping it would do something.
Well that’s about it for now, have always loved this thread and it’s great to finally be a part of it.