Big BOY Basics:
Bench:
185x3
205x3
205x3
225x3
225x3
225x3
235x3
205x3
Bent Over Barbell Rows:
115x3
115x3
135x3
135x3
135x3
145x3
145x3
145x3
Pulldowns:
80x3
90x3
100x3
110x3
110x3
120x3
120x3
120x3
One Arm DB Shoulder Press:
35x3
40x3
45x3
50x3
55x3
60x3
60x3
60x3
Stats?
Stats: I last did the 5x5:
bench: 225x5
Rows: 135x5
Squats: 365x5
Deads: 265x5
Shoulder Press: 55x5
I really hate pulldowns cause I feel that if the weight goes too high I lose my form. I can for sure pull more weight down but i cant really squeeze it when it comes down.
Thanks for the posts guys i hope u follow with me.
I’m gunna follow. I meant stats like height, weight, age etc.
Squats:
225x8
275x8
295x8
Leg Raises:
BWx8x3
S-L Deads:
185x8
185x8
185x8
Weighted Decline Bench Situps:
25lbx10x3
Calf Raises:
180x8x3
Sorry Stats:
23yo M, 212lbs, BF: 18-20%, 5’9, trying to lose the part of the body I dont need FAT and build more of what I do need Muscle.
Food:03/26/08
Breakfast:
Protein shake w/ cup of cereal, rasphberries, milk, EAS Protein, Vanilla yogurt 4 Egg Whites
Multi vit, 2 Omega 3
Snack:
5 Strawberries
Lunch:
Tenderloin Steak, Potato, Bannana
Snack:
Cottage Cheese
Pre Workout:
Protein Shake w/ Eas Protein, Mixed tropical fruit, BCAA pill, Milk
Workout:
VasoCharge, Xtend
Post-Workout:
Protein Shake w/ 2 scoops of EAS Protein, Mixed fruit, bannana, BCAA Pill, Milk
Dinner:
3 95/10 Sirloin Burgers (foreman grill), Cucumbers
Snack:
Cottage Cheese
In DB Bench Press:
60sx8
65sx8
70sx8
Bench Supported DB Rows:
35sx8
40sx8
40sx8
Barbell Curls:
Barx12
55x10
65x8
65x8
55x10
Barx12
Tricep PushDown:
110x8
120x8
120x8
Whats your plan? You going to pursue this for 19 days as he recommends or just stick with the template and keep adding weight each week?
Also from your lift stats it looks like you are too cautious with the barbell rows, 135 x 5 should be less than a warm up for you unless you feel you lose form with heavier weight.
when I was doing the 5x5 that was my last max I may be too cautious I will add more weight.
I will do this for the 19days then goto ABBA.
I was wondering if Isopure was the protein to go with. I was told to get a whey and a casein but how necessay is that? Please help a guy out.
Well, I suppose something like Metabolic Drive would be ideal. I know a few guys who swear by it in my university gym, but not for me till I get out of grad school and start a real job.
AFAIK you waste “pure whey” when you take it any other time beside post lifting and AM so a combination of whey and casein would be ideal for various reasons.
IF your finances do not allow, try a combination like half a scoop of whey in water and fat free cheese strings with some fish oil caps and a handful of nuts (Protein + fat meal) or if you have a fast metabolism (unlike me) then maybe whey mixed in a glass or two of milk?
[quote]mk0325 wrote:
when I was doing the 5x5 that was my last max I may be too cautious I will add more weight.
I will do this for the 19days then goto ABBA.
I was wondering if Isopure was the protein to go with. I was told to get a whey and a casein but how necessay is that? Please help a guy out. [/quote]
[quote]bmitch wrote:
How can you only do 120 for pulldowns but bench 235?[/quote]
i bench 335 and i do only like 180-200 on pull downs.
[quote]mk0325 wrote:
In DB Bench Press:
60sx8
65sx8
70sx8
Bench Supported DB Rows:
35sx8
40sx8
40sx8
Barbell Curls:
Barx12
55x10
65x8
65x8
55x10
Barx12
Tricep PushDown:
110x8
120x8
120x8[/quote]
I think you could aford to increase your volume. Maybe just do some more sets of everything on things you really want to get better at.
Bench:
225x3x8
Squats:
295x3x8
SL DL:
175x3x8
Ab Circuit:
Decline Crunch: 25x10x3
Side Bends (on hyper extension unit): BWx8x3
Hanging Leg Raises: BWx8x3
Curls:
Barx12
55x10
65x8
65x8
55x10
Barx12
Tri Pushdowns:
120x12
130x10
140x8