Liddy - If it Fits in my Mouth, I'll eat it.

Not a rugby fan??

I have been watching the complete a$$ whoopin England are giving out.

Again, sitting about today with an abundance of food in the fridge, so I'm happy 


Weight this morning was 9st 7.5lbs, so target weight for this week is 9st  8lbs, lets make it happen.

Switching up to CK's full body routine tomorrow, but in uni from 9-5, wont be home until about 7, probs hit the gym late and hope it's not busy, possibly 8:30pm.

Plan to train
Monday 8:30pm
Wednesday 1:30 or 2:00pm
Friday 08:00am (Off uni on fridays)
Possibly some cardio at somepoint at the weekend, haven't decided between HIIT or SSCV.

Solid routine - CK'S.

Hi mate

good base to begin with - if your legs matched your upper body you would have atleast another 5kg

eat more - you obviously have good genes so dont worry too much about fat gain. I would shoot for closer to 3000 kacals

jw390898


Solid routine - Mr.M's / Drew Price's

Fixed

Just back from the gym.

Squat 80kg x 10, 100kg x 6, 105kg x 5,5,5,5 (Last set i had really poor technique, didn't go deep enough)
Bench Press 50kg x 8, 55kg x 5, 57.5kg x 4, 60kg x 3, 50kg x 8 (Really inconsistant as i haven't done a barbell bench press in i don't know how many weeks.  Can't wait to see the weight on this go up!)
Bentover Row 50kg x 12, 55kg x 10, 60kg x 8, 65kg x 6, 65kg x 5
Standing Calve Raises 120kg x 15, 130kg x 12,12,12

Did a few minutes of abs
3 sets of Cable crunches
3 sets of weighted incline sit-ups

In my pwo-shake i had 20g Malto and 20g Dextrose with 25g whey,  Is this enough carbs to have pwo, or should i increase it? i hear of people going as high as 120g, but i'm not sure wether that in a pwo-shake or wether it's both that shake and a meal soon after.

mdm


Hi mate

good base to begin with - if your legs matched your upper body you would have atleast another 5kg

eat more - you obviously have good genes so dont worry too much about fat gain. I would shoot for closer to 3000 kacals

hey, took me a good while to get a base though lol.
Yeah, I know my legs are lacking, I really neglected leg workouts, only concentrated on upper body.
But that's all changed now, need to pack on mass.

Liddy


Just back from the gym.

Squat 80kg x 10, 100kg x 6, 105kg x 5,5,5,5 (Last set i had really poor technique, didn't go deep enough)
Bench Press 50kg x 8, 55kg x 5, 57.5kg x 4, 60kg x 3, 50kg x 8 (Really inconsistant as i haven't done a barbell bench press in i don't know how many weeks.  Can't wait to see the weight on this go up!)
Bentover Row 50kg x 12, 55kg x 10, 60kg x 8, 65kg x 6, 65kg x 5
Standing Calve Raises 120kg x 15, 130kg x 12,12,12

Did a few minutes of abs
3 sets of Cable crunches
3 sets of weighted incline sit-ups

In my pwo-shake i had 20g Malto and 20g Dextrose with 25g whey,  Is this enough carbs to have pwo, or should i increase it? i hear of people going as high as 120g, but i'm not sure wether that in a pwo-shake or wether it's both that shake and a meal soon after.

mdm


Hi mate

good base to begin with - if your legs matched your upper body you would have atleast another 5kg

eat more - you obviously have good genes so dont worry too much about fat gain. I would shoot for closer to 3000 kacals

hey, took me a good while to get a base though lol.
Yeah, I know my legs are lacking, I really neglected leg workouts, only concentrated on upper body.
But that's all changed now, need to pack on mass.

plenty oif carb there for your frame - its more carbs eaten through the day that matters not post workout - that will just case a spike and aid recovery and allow more water in to the muscles.
 
dex/malto - bloats the ****e out of me and is too sweet - if money is no object looke to vitagro

mdm


plenty oif carb there for your frame - its more carbs eaten through the day that matters not post workout - that will just case a spike and aid recovery and allow more water in to the muscles.
 
dex/malto - bloats the ****e out of me and is too sweet - if money is no object looke to vitagro

I didn't get a bloat off it, and I've a real sweet tooth, it tasted like a mc donalds milkshake1!! haha.
I'll probs get vitagro after I finish off my malto and dextrose, unless there's an advantage to using vitargo other than bloating/sweetness?

it does not effect your post work meal  ( 1hr after shake)?

if not then just crack on bud

and start hitting some squats and hacks for your legs

Shall get working on my legs mate.

Weighed in this morning at 9Stone 9lbs, (135lbs)
So I overshot my target of 134 this week, ahwell.  I'll see how long it takes to get to 136 from here and adjust my diet depending on wether i'm eating too much or not enough.

Gonna head into Uni for a hour or so today, probably be back home about 12, i'll hit the gym for 1:30 or 2pm.

Just back from the gym again.

Deadlift
80kg - 12
100kg - 6
110kg - 5
110kg - 5
110kg - 5

Standing overhead Press
20kg - 15
30kg - 12
35kg - 8
40kg - 6
40kg - 6

Chin-up
12,8,6,6,5

DB Shurgs
35kg - 10
35kg - 10
35kg - 10

Body weight dips
10, 10, 10

Felt Wrecked last night, I'm pretty sure i hit bed before 9pm!!!
Feel ok today, donno what it was.

Although in uni 9-5 today with 5 hours of lab work :/
No training, just rest up today.

On a side not, does anyone have any suggestion on increase grip strength, currently been using straps for deadlifts, but gonna grab myself some chalk.

Liddy


Just back from the gym again.

Deadlift
80kg - 12
100kg - 6
110kg - 5
110kg - 5
110kg - 5

Standing overhead Press
20kg - 15
30kg - 12
35kg - 8
40kg - 6
40kg - 6

Chin-up
12,8,6,6,5

DB Shurgs
35kg - 10
35kg - 10
35kg - 10

Body weight dips
10, 10, 10

dude you trying to add mass?
 
this workout will probably make you loose mass on your cals or maintain-
 
no offence your routine needs structure for mass building - full bodies or whatever yours is have there uses but i would only use them for recovering from injury or if i could only go gym twice a week
 
i can help
 
tell me how many times you wokrout out a week

mdm

no offence your routine needs structure for mass building - full bodies or whatever yours is have there uses but i would only use them for recovering from injury or if i could only go gym twice a week

He is natty remember. All I know is I make FAR better gains with a full body routine as a natty than with any body part split, and quite a number of nattys seem to, that's why I tend to recommend them to people.

Currently only 3 times a week on the Full Body, was doing a 4day split.  If I tried I could workut everyday, done it before around my timetable, but idealy the max would be 4-5 days.

Doing the Full body i'm going to be working out every 2nd day for the next 2 weeks as i'm shifting the days I workout on to suit my time table easier.

I like the Full Body routine, but what would your recommend for a split mdm?

all about the split if you got 4 days bud

you will start to fatigue and potenital get injured or gains will slow down/stop on a FB

back/tri
rest
shoulders/hams
rest
chest/bis
rest
quads/calves

mdm

you will start to fatigue and potenital get injured or gains will slow down/stop on a FB

This is exactly what happened to me with a split. Never happened with full body.

In that routine you would have him hitting his triceps three times a week, is this intentional? What's the reasoning for this? Do small muscles like triceps and biceps need to be hit multiple times per week yet much bigger muscles like back and legs only once? I would have thought it would be the other way around if anything?

emphasis on larger muscles and just hit the bic /tric with one exeercise of 4 reps

yes it is intentional - and only twice on bices and trice( i never feel them on shoulder day)

so 4 to 5 exercises for the back  and 1 exercise x 4 sets on triceps

4 on chest and 1 x 4 on the biceps

plenty of rest between the two days

calves hit them hard with volume

leg day - go kill yourself

shoulders 3 exercises is suffice at liddys level - considering he is also hitting his delts on chest day - so 1x overhead , 1x side rasies , 1 x rears ( no need for front rasies imo)

I really am torn between the decision of Full Body.

I guess it's something that only I can decide by experimenting with both and seeing how i react to them in terms of strength and weight.
Although that will be time consuming.