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KingOftheThing
the cool fool


Registered: 11/17/02
Posts: 27,397
Loc: USA
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ok i started my training
#5907188 - 07/27/06 10:28 PM (17 years, 6 months ago) |
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and will be keeping a journal. its high time i got off my lazy fucking ass. i went to the actuaal gym, as opposed to just my home bench...ive started a begining strength type workout. ive been reading that isolation lifts are on the way out and compound lifting is where its at. so im only doing compound lifts. i might add in an iso at the end of the week for my forearms just cuz i have long arms.
Example:
Week 1:
Monday - Workout A Wednesday -Workout B Friday - Workout A
Week 2:
Monday - Workout B Wednesday - Workout A Friday - Workout B
Repeat.
Workout A 3x5 Squat 3x5 Bench Press 1x5 Deadlift 2x8 Dips
Workout B 3x5 Squat 3x5 Standing military press 3x5 Pendlay or Bent Rows 2x8 Chin-ups
here is my warmup:
2x5xbar (sets x reps x weight) 1x5x85 1x3x125 1x2x155
And the working set weight would be 175.
ive also changed the diet will be eating clean (very little fat) and 4 full meals per day supplementing with healthy snacks and protien shakes.
wakeup - 40g protien shake breakfast - 1cup steelcut oats + 6 egg whites 20g shake mid - lean turkey sandwich on wheat lunch - 12inch chicken sub on wheat snack - 20g shake, lite yougurt banana, granola bar pre workout - 40g (20g whey, 20g casein) shake with oat powder post workout - 40g shake with oat powder dinner - chicken, fish or lean beef with veggies and baked potato snack - cottage cheese bedtime - 40g casein protien shake
ive also ordered a bunch of supplements which i'll add to list when they arrive
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KingOftheThing
the cool fool


Registered: 11/17/02
Posts: 27,397
Loc: USA
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workout A was today, im already sore as fuck. workout B will be saturday. im gonna update stats every 2 weeks and document with pics monthly. righ now im weighing in at 6' 5" 227lbs
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Chazzersize
Pokemon Master


Registered: 11/30/03
Posts: 1,274
Loc: Center Of The World
Last seen: 10 years, 8 months
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You're going to have to make room for the EFA's. Fat isnt neccesarily a terrible thing, you need fat to burn fat.
The only fat you should EVER avoid is transitive. Saturated is alright in moderation, while your poly and monos just plain kick ass.
Great menu though
-------------------- Take off my mask and leave the lies to the liars.
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KingOftheThing
the cool fool


Registered: 11/17/02
Posts: 27,397
Loc: USA
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Re: ok i started my training [Re: Chazzersize]
#5909601 - 07/28/06 05:28 PM (17 years, 6 months ago) |
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yeah im going to be adding fish oil caps to my diet for EFA. also 1 cup of unsalted penuts per day
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browndustin
dustybuddy

Registered: 10/03/03
Posts: 2,957
Last seen: 9 years, 8 months
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Re: ok i started my training [Re: Chazzersize]
#5909665 - 07/28/06 05:53 PM (17 years, 6 months ago) |
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Awesome advice. Stole the words right out of my mouth. I was going to add that you could taper up the saturated fat and permit SOME allowance... your body will need it for hormone production, but don't think that you should load up on mc dicks or anything. Natty PB is the easiest way to go.
My diet was actually TOO clean, so I just bought some natty PB (basically only made with peanuts) and I just have a table spoon of that. Makes it really easy to tweak your diet. Same thing with steel cut oats. If your caloric intake drops, have a shake with a third cup of oats and you have 200 cals, 30g of low GI carbs and some good old fiber. It'll fill you up too, especially the fiber and slow burning carbs.
One thing I would change about your routine is the rep range. I'd say stick to the 6-10 rep range for the exercises you're doing. Most people advocate 4-8 for those types of compounds, some swear by a high rep range regardless, but 4-8 is pretty safe to stick with. Your routine should no doubt put on solid mass, but it'll be brutal at that low of a range. And considering how you allow yourself some time off to recouperate, go the distance, get some more clean reps in there and see how things go.
Them peanuts will do you good too. The arginine and efas are my fav. If you need help with your routine, there's lots of folks on here that really seem to know their shit. Good luck, man. Just remember to STAY committed, stay hydrated, DO NOT MISS MEALS (worse than missing training) and lift safe/smart.
-------------------- When the stress burns my brain it's like acid raindrops maryjane is the only thing that makes the pain stop
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KingOftheThing
the cool fool


Registered: 11/17/02
Posts: 27,397
Loc: USA
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Re: ok i started my training [Re: browndustin]
#5910113 - 07/28/06 09:13 PM (17 years, 6 months ago) |
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im following mark rippetoe's program. ive been told by everyone on the bodybuilding.com boards not to deviate at all from the program. also low reps are key for building mass. you wont build mass as quickly at a higher range. i used to lift like it was my job and i got pretty big with low reps. i wanna see what these compounds lifts do for me. i nervous about no bicep iso, but they say its not needed.
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browndustin
dustybuddy

Registered: 10/03/03
Posts: 2,957
Last seen: 9 years, 8 months
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I agree that low reps do build mass better than anything, but don't forget that genetics, intensity and form also have a big part to play. Wish I could come to the gym and actually work out with ya, because everyone can learn something from everyone.
I'm not sure at what level of intensity you work out at, but I'd generally err for a few more reps. Considering the fact you want to be SURE to stimulate your muscle fibers to their max, you will have a buffer for at least the first rep (which I sometimes don't even count).
But I'm sure that if you've researched things this much, you know what you wanna do. Just throwing in my two pennies. I'm gonna get on your behind if you don't post updates, so better make sure you do, bro!!
I love compound reps but I have a problem deviating from my current routine. Three on, one off, two on, one off. I do Shoulders/Arms/Legs, Off, Chest/Back, Off. I found this to be perfect for the fact that everything recovers, I can do squats, deads and bench without messing anything else up and I'm just really liking my routine. Yea yeaaaaa... I actually squat 305lbs for 5 reps today too, lol, broke the 300lb barrier, hell yea.
-------------------- When the stress burns my brain it's like acid raindrops maryjane is the only thing that makes the pain stop
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RandalFlagg
Stranger
Registered: 06/15/02
Posts: 15,608
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Fuck yeah. I just hit the weights again. I did three different workout sessions. I was sore AS FUCK. But, after the third session I was ok. Now I need to keep at it. Time to get back to being in shape instead of being a scrawny fucker. I need to gain some muscle back.
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The_Hobbit
Bilbo Baggins


Registered: 04/06/04
Posts: 1,382
Loc: The Shire
Last seen: 16 years, 10 months
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Re: ok i started my training [Re: RandalFlagg]
#5911122 - 07/29/06 03:37 AM (17 years, 6 months ago) |
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My advice is to take it easy and remember that there is always another day ahead of you. It's tempting to go too far when working out. You may let things get out of hand and forget to use your common sense when deciding what to do.
This is why I beleive it's very important to mentally prep for a workout. You need to take the time to get into a good rythm where you are focused and relaxed. The workout should make you stronger in that respect. I look at it more as a test of my mind than my body. I know that if my mind is in the right place during the whole workout, I will get awesome results. Not only that, it will be much funner because I will be pushing my limits as far as possible rather than stagnating.
If you think you are tough stuff, you are just waisting energy. Real strength comes from self awareness. You have to be open to experience and adapt when necessary. You are your own best teacher - trust your gut instinct.
P.S. Realize.. 1 good set is better than 3 bad ones. Never be afraid to take time off or take it easy because you need to heal in order to get stronger.
-------------------- Smoking my hobbit leaf... Please keep in mind that I am just a human being. Please read my posts carefully and interpret their meaning for yourself.
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goobler
Reanimated



Registered: 02/24/03
Posts: 48,909
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god I hate squats
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dr_gonz
Registered: 08/18/03
Posts: 44,654
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.
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RandalFlagg
Stranger
Registered: 06/15/02
Posts: 15,608
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Re: ok i started my training [Re: dr_gonz]
#5911727 - 07/29/06 11:08 AM (17 years, 6 months ago) |
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Ditto. Squats suck the big one. They are a must if you are serious about working out though.
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dr_gonz
Registered: 08/18/03
Posts: 44,654
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.
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RandalFlagg
Stranger
Registered: 06/15/02
Posts: 15,608
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Re: ok i started my training [Re: dr_gonz]
#5911831 - 07/29/06 11:52 AM (17 years, 6 months ago) |
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Thong-Tha-Tha-Tha-Thong
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Madtowntripper
Sun-Beams out of Cucumbers


Registered: 03/06/03
Posts: 21,287
Loc: The Ocean of Notions
Last seen: 5 months, 23 days
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Re: ok i started my training [Re: RandalFlagg]
#5911893 - 07/29/06 12:19 PM (17 years, 6 months ago) |
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I'd so much rather work my lower body than my upper body. My legs are naturally strong as fuck, but once you get above my waist, my power base is gone.
I used to be able to do squats all day in HS when I fucked around in the gym, but I never could bench jack-shit.
All this talk about training sounds cool, but I have nowhere the motivation to do any of it currently. I'll be keeping an eye on this thread to see how it goes for KOTT.
-------------------- After one comes, through contact with it's administrators, no longer to cherish greatly the law as a remedy in abuses, then the bottle becomes a sovereign means of direct action. If you cannot throw it at least you can always drink out of it. - Ernest Hemingway If it is life that you feel you are missing I can tell you where to find it. In the law courts, in business, in government. There is nothing occurring in the streets. Nothing but a dumbshow composed of the helpless and the impotent. -Cormac MacCarthy He who learns must suffer. And even in our sleep pain that cannot forget falls drop by drop upon the heart, and in our own despair, against our will, comes wisdom to us by the awful grace of God. - Aeschylus
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barfightlard
tales of theinexpressible



Registered: 01/29/03 
Posts: 8,670
Loc: Canoodia
Last seen: 14 years, 1 month
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Re: ok i started my training [Re: browndustin]
#5912150 - 07/29/06 02:01 PM (17 years, 6 months ago) |
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off topic...but Whenever I do squats or leg press even with light weights I get a really sharp pain in my lower knee cap, it's been like this for almost 3 years now. Any medical diagnosis I can have done to figure out if I fucked it up for good, or if I can get past it.
Also I am tired of my shitty home equipment, which is why I stopped working out. I was wondering what it may cost to buy some half decent used stuff from a gym or smething. Bench(incline and decline interchangable would be nice), EZ curl bad, couple of 30lbs + dumbells and about 200lbs of plates....??
--------------------
"What business is it of yours what I do, read, buy, see, say, think, who I fuck, what I take into my body - as long as I do not harm another human being on this planet?" - Bill Hicks
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Silversoul
Rhizome


Registered: 01/01/05
Posts: 23,576
Loc: The Barricades
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I've been missing my workouts for the past week. Time to get back on track.
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goobler
Reanimated



Registered: 02/24/03
Posts: 48,909
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Re: ok i started my training [Re: barfightlard]
#5912536 - 07/29/06 04:36 PM (17 years, 6 months ago) |
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used weights generally go for .10 /lbs depends where you get them
as far as equipment if your are talking resistance machines your best bet is ebay
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browndustin
dustybuddy

Registered: 10/03/03
Posts: 2,957
Last seen: 9 years, 8 months
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Re: ok i started my training [Re: barfightlard]
#5912980 - 07/29/06 07:31 PM (17 years, 6 months ago) |
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I wouldn't take any knee injuries too lightly. If you have any medical coverage, go get that sucka checked out. I really don't take any risks. You're young and don't need any joint problems this early in life.
I love doing squats. Did them in the Smith Machine until a chick at work told me she could do two plates (not in the smith machine!). She obviously has a trainer who watches her and she doesn't go ass to ground, but she wasn't lying.
Working out legs is very important. And if you want to get really big, squats are arguably the most complete whole body exersize. I thankfully have full calfs thanks to my mom's genetics, and it's funny walking around and seeing dudes working their chest and bi's everyday, but they have pinner as FUCK legs. I could kick in one of those chicken legs and they're had to amputate their fucking foot off hahaha.
I never gained much mass UNTIL I started squatting.... on leg days, I wake up feeling very emotional. I know it's going to be tough, the bar might fall on my ass or I might faint. But it has to be done.
In regards to hobbit's advice, I must concur as always. If I just cannot throw up the weight I normally do, I'll work at a comfortable weight and keep my rep range up a little bit. I focus COMPLETELY on extreme volumization at that point. That means at the end of the set I may hold a static contraction, start doing some burns and pump my muscles like my life depends on it. It's a great way to rebound back from a shitty workout, and your muscles still get to work very intensely. This has worked awesome for me. And next time I get back in the gym, I'll be pushing new weights and making more progress again.
-------------------- When the stress burns my brain it's like acid raindrops maryjane is the only thing that makes the pain stop
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KingOftheThing
the cool fool


Registered: 11/17/02
Posts: 27,397
Loc: USA
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Re: ok i started my training [Re: goobler]
#5913405 - 07/29/06 10:42 PM (17 years, 6 months ago) |
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i cant even walk or bend down, you haveno fucking clue how sore my fucking legs are. i was walking like i just got ass fucked at work today. now i gotta work tomorrow.
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