ive been watching this thread and im wondering what your starting numbers are for your lifts?
[quote]PB-Crawl wrote:
ive been watching this thread and im wondering what your starting numbers are for your lifts?[/quote]
Hey PB.
Here’s a few from my log book, i havent tried to max out in a while!
DL 120kg x 4
Bent over row 75kg x 5
Military 65kg x 3
Squat (to the floor) 100kg x 5
Bench press 90kg x 2
Anything else u wanna know?
how long did it take for you too feel the physiological changes?
[quote]PB-Crawl wrote:
how long did it take for you too feel the physiological changes?[/quote]
Today was the first time i was like BOOM, that weight is too light! I put 100kg on the squat rack and it felt light, so i kept loading it. I’m on day 12 now, i’m pretty sure the test shouldn’t be fully kicked in yet, so good times ahead!!
And i wasn’t feeling that good today i felt tired and unmotivated (thats not like me) but i still made good progress with Squats and with biceps.
Tomorrow is Chest day, i always found that the hardest to make good gains in but i’ve been working hard of late so hoefully tomorrow will be a good day.
Tomorrow is injection number 5, i’m considering quad or glute again.
Day 13.
Today was chest day, i felt good, didn’t know if i’d be able to workout chest because i did a lot of drop sets (bench) 3 days ago with the personal trainer i meet but i went for it anyway.
7 days ago i benched 80kg x 5/5/5/3
Today i Went 80kg x 5/5
82.5 x 4 + 1 forced
85kg x 1 + 2 forced.
I followed that with drop sets with reps ranging from 8-4.
Then my incline press increased 2.5kg.
I followed that up with flies and then did a good tricep workout and some corework.
I’m going to add in some Supersets to my program, actually i was wondering where i might get some advise on my program? I’ll hit the search function after this post and see!
Weight today was 87.6kg, the same as yesterday but i wasn’t feeling great yesterday and i training and diet suffered. Feeling great today though. I weighed 85kg one week ago.
Shot injection number 5 today, right glute, painless, definately my favourite site. I was going to shoot Quad but i have to do more research on that one.
I shot my quad once. I will never do it again. Did not hurt going in or during the injection. The next three days I limped around like an old man.
I’ll remember that sweetsplat! I’m defo gonna try it sometime though. I love the glute shots.
Today was day 14! I LOVE BACK DAY!!
It was 6 days since my last back day, i trained forearms too today.
My deadlift has gone up from last weeks 120kg x 8 and a failed 130kg to 120kg x 6(could have done more) and 130kg x 2 perfect reps. Tried 140kg but couldn’t do a full rep!
All my other back lifts went up a bit. Bent over row is now 80kg x 4.
Weight is still 87.6kg! Thought it would have gone up! But i’ll just keep eating!
Day off tomorrow, gonna try tweak my program, add supersets maybe.
Today i trained Shoulders/Traps/Calves/Core.
Military Press went up from 60kg x 5/5/5/5 to 60kg x 6, 62.5kg x 5/5, 65kg x 5, 70kg x 2.
All my other lifts went up too including traps and calves.
This was my 4th day in a row training, i was gonna take the day off but i felt great so recovery is really improving. Gonna try train 4 days on, 1 day off from now on and change my program to suit that. I’ll post my program after a while, would love if someone knowlegdable would give me tips to improve it.
Weight has gone up to 87.7kg.
Haven’t started HcG yet, considering dropping it but also considering starting it soon! My balls dont seem to be shrinking but seem to be higher!
G.I.,
Good to hear it’s going well for you. Continued smooth sailing…
Program - (Slightly different every week)
Day 1 - Legs/Biceps/Forearms:
- Squat 5x5
- Front Squat 3x8
- Leg Press 3x12
- Leg curl 3x8
(going to try add in RDL’s) - EZ Bar curls 3x12
- Incline db curls 3x12
- Hammer curls 3x12
- Behind Back BB Wrist curls 45kg 3 x max
Day 2 - Chest/Triceps/Core
- Bench Press 5x5
- Bench Press drop sets 3x(4x8)
- Incline Bench Press 3x8
- Fly 3x10
- Tricep Dips 3x12
- Skullcrushers 3x12
- Rope pushdowns 3x12
Day 3 - Back/Forearms
- Deadlift 5x10/8/6/4/2
- Bent over row 4x4-8
- Front Lat Pulldown 3x8
- Seated row machine 3x8
- Behind head Lat pulldown 3x8-10
- Bent over back shrug (squeeze) 3x10
- Lower back machine 3x15
- BB palms up wrist curls 4x15
- BB palms down wrist curls 5x15
Day 4 - Shoulders/Traps/Calves/Core
- Military Press 5x4-6
- Military behind head 3x8
- Lateral Raise 3x8
- Front BB raise 3x10
- Rear Deltoid Machine 3x10
- Upright row 3x8
- BB shrugs 3x8
- Standing calf raise 4x12-15
Would love to hear some input from you guys.
Should i drop some of the isolation exercises and do more compound movements?
That exactly what i did the last 4 days, it was a bit different the week before.
DH- Cheers, i’ll keep you updated on how its going.
not trying to offend you or trash you but.
someone starting at a low weight like G.I. might a split like push/pull or even TBT be better than body part splits?
[quote]PB-Crawl wrote:
not trying to offend you or trash you but.
someone starting at a low weight like G.I. might a split like push/pull or even TBT be better than body part splits?[/quote]
Not necessarily. In my opinion at least. I started from day 1 (about 5 years ago) using a split routine. Granted my nutrition wasn’t up to par until a while after that, I still got stronger, even while not eating enough. It’s how hard you work, not whether or not you split your muscles groups up.
I have to agree with Bonez. I’ve trained with a split since the start and seen reasonable gains. I think there’s a tendancy with splits to actually hammer the muscle rather than stimulate because of too much volume though but a well setup program should remedy this (I shoot for 12-15 sets for large body parts and 6-10 for smaller parts).
I find some muscles might need training twice a week but often a well planned split will do this. My biceps get trained on Tuesday and again (to an extent) on Thursday when I train back.
Tuesday I also train chest (so some heavy tricep work involved) and then Friday I train triceps. So long as your exercise selection isn’t purely isolation, you’ll be fine.
I’m actually considering DC training in the future though. Looks intresting, especially if time is constraited.
hmm good points, i just figured getting twice a week frequency for the big groups would be optimal especially at a lower training stage, and having assistance.
thats just my stroke at least.
i really like the double a week frequency like DC ect. i feel completely recovered after 3 days, and the numbers dont lie. but im also a lot younger and only been lifting for a few years.
So do you think my program is ok?
Injection number 6 today, left glute, painless.
Going to throw up a couple more pics, no real changes in the two weeks, but i’ll put them up anyway.
No real updates really, except days off suck!!! Tomorrow is leg day.
1
I should really learn a real pose!
Definitely a bit more flare to your lats. Keep it up!
I had a quick look over the program earlier… I think there’s some redunancy in the exercises you chose. Like shoulder press to front then to behind the head. Maybe I’m wrong here but I’d prefer to do a different exercise all together. I don’t think my lower back would enjoying front and back squat on the same day either.
My shoulder training would break down to something like:
4-5 sets of Military Press or ‘muscle cleans’
3 sets of Arnold Press
3 sets of side laterals (DB / Pulley)
3 sets of front delt (plate raise or DBs)
Can’t remember how much direct hamstring work there was in there either.
Give it a try and see how you feel though.
I love days off tbh! Even though I’m ‘on’ right now I still feel trashed after training due to the increase in strength, volume and intensity. I’ve added a bunch of cardio mind which is taxing my quads a bit and I’m doing an extra day (2 on 1 off 3 on 1 off).
PB: I really think the key is diet and intensity. Of course the program is important too but so long as it’s not too badly designed; it will work.
Today, Legs and Biceps!
Strange start to the day, weighed myself, it said i weigh 90.0kg!! Is this possible? Yeaterday was my day off, i ate well and drank 3 litres of whole milk. Could the day off be the reason i grew? Is it possible to grow over 2 kg in two days only 16 or 17 weeks into my cycle??
Has this happened to anyone else???
Anyway, Leg strength went up, I was doing 5x5 but i think i will up the reps to maybe 4x8 next week, my lower back felt like it was going to explode.
I dropped the front squats, just went:
Squat 5x5 (120kg)
Leg press 3x12
Leg curl 3x10
Then biceps
ez bar preacher 3x12
incline db 3x12
preacher hammer curls 3x12
Would have done more on legs but hadn’t time, also i cant do lunges due to knee injury, but i might try again next week!
thats one long cycle