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Basic's getting boring , need change help! - Feb. 20 2008 21:44:32
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Xian
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Had a very interesting day today at the gym.
Squat 3 * 5 on 95kg
Chins 2 x 8 with 5kg weightM
M - Press 3 * 5 on 56kg
Row 3 x 5 40kg , dropped weight to focus on form.
Kinda getting a bit board with this and would like some more exercises would anyone be able to help please? I'm thinking maybe some isolation work on calfs , traps , Biceps ?
So any help would be fantastic!
< Message edited by Xian -- Feb. 20 2008 21:46:27 >
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RE: Basic's getting boring , need change help! - Feb. 20 2008 22:05:14
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samcim
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Why are you doing squats, chins, BO row & M PRess in one workout mate?
Thats back, legs & shoulders your training in one workout?
I will be glad to help with your routine mate, what are you goals?
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RE: Basic's getting boring , need change help! - Feb. 20 2008 22:12:21
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samcim
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Just re-read your journal, If your looking to bulk, I would go with Bill Starr's 5x5 routine, great for strength & size.
Have a lok here mate
http://www.geocities.com/elitemadcow1/table_of_contents_thread.htm
Read it ALL!!! Be prepeared to have a good few hours reading, the more you know about the programme, the eaiser it is to understand.
Then I think you should start the binginner course or maybe the intermediate routine. Its basic, heavy compound excersises! Just want you want for builing solid mass!
And its 5x5 like the reps youve been doing. This is much better than your current routine!
< Message edited by samcim -- Feb. 20 2008 22:13:09 >
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RE: Back to Basics (NOW WITH PIC) - Feb. 20 2008 22:16:03
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samcim
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Oh and btw, your diet looks ok, try it for 2 weeks and see how much you gain, you dont really wanna be putting on anymore than 1-2lb a week max! Anymore than that its most probably fat. 
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RE: Back to Basics (NOW WITH PIC) - Feb. 20 2008 22:49:13
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Xian
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Hey ,
Thanks for the help samcin i really appreciate it.
Bulking is important but so is strength.
I'm looking to move on now. I'll have a good long read through all of the site and i'll have a look at bill's workout.
I'm wriggling around my diet at the minute , still getting 3000k a day on average i think.
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RE: Back to Basics (NOW WITH PIC) - Feb. 21 2008 12:35:31
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Roots
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hey Xian, good progress mate with your lifting and your physique looks prime for adding muscle too, much better than what i had! what uni you at mate? doing what course?
i'm off to Leeds in sept to study nutrition.
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RE: Back to Basics (NOW WITH PIC) - Feb. 21 2008 21:37:18
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Xian
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Hey "Roots" Cheers thanks! I'm doing alright at the minute thanks.
I'm at Brighton based in eastbourne training to be a PE teacher, Got one year left.
Sounds interesting, anyone thing you looking to focus on?
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RE: Back to Basics (NOW WITH PIC) - Feb. 21 2008 22:03:30
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Roots
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cheers for the post mate, i'm looking at bournemouth uni too which isn't too far from you then, had offers from both.
how do you find fitting your training and diet in at uni?
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RE: Back to Basics (NOW WITH PIC) - Feb. 21 2008 22:10:54
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Roots
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also regards your routine mate, if you value strength over size stick to compound moves, by all means do some isolation for intensity but you can't beat the big three and other more compound style moves for power and strength (and in my experience size also).
i never do anything that will reduce the weight i can use e.g lateral raise and bicep curls i do standing so not to limit the weight i can use = more overload of muscle.
Also never underestimate the importance of the eccentric part of the contraction, much stronger than the concentric and imposes more stress on muscle fibres, so a few negetive reps here and there and always lower the weight slower than in thelifting phase. hope this helps, just my opinions from experience.
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RE: Back to Basics (NOW WITH PIC) - Feb. 21 2008 22:19:56
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Roots
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quote:
I'm looking to bulk this is my current diet.
7 am 3 weetabix Skimmed Milk + Whey Protein Shake
10.30am Tuna and salad sanwhich x 2
12pm Chicken , Potatoes , Veg = this meal is dependent on what i can cook , or is being cooked at uni.
3pm 3 scrambelled eggs on brown toast + 100 g of nuts
5pm Whey Protein Shake (Pre Work Out)
7pm Jelly babys , Impact Protein Shake with milk - please explain lol?
8pm Chilli on a bed of rice
10.30pm Cottage cheese , Penut Butter on 2 brown bread
Also i have ordered of MP and hopefully it should have arrived today and in that package is my Creatine which im also going to take. Loading should start this weekend.
edit - sorry i see you have already explained this lol. glucose (dextrose) £1.19 in H&B. is what i use.
i think bang in some more protein at some point with a helping of EFA's - tin of sardines/mackerel etc. like 70p for quality protein and omega 3, then bang some nuts down for snacks for your omega 6&9's (walnuts, brazils etc etc,) plus nuts are very calorie dense, great for bulking (protein too of course) otherwis diet looks good.
< Message edited by Roots -- Feb. 21 2008 22:25:51 >
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RE: Back to Basics (NOW WITH PIC) - Feb. 21 2008 22:29:34
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Xian
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quote:
cheers for the post mate, i'm looking at bournemouth uni too which isn't too far from you then, had offers from both.
how do you find fitting your training and diet in at uni?
Bournemouth is very good , good social side to the uni i've heard.
Training and Diet is interesting , I Train 3 times a week monday wednesday friday it varies what time i train, i'm going at 8 in the morning tomorrow before uni.
Eating is a nightmare sometimes as i can't eat when i should do, been trying to make meal replacement shakes. Havent made any good ones yet.
Food is also expensive its either nights out or nice food which can be rubbish.
quote:
if you value strength over size stick to compound moves, by all means do some isolation for intensity but you can't beat the big three and other more compound style moves for power and strength
Oh yes  i think i may start a 5 x 5 workout soon as i think i have the foundation set in stone now.
quote:
Also never underestimate the importance of the eccentric part of the contraction, much stronger than the concentric and imposes more stress on muscle fibres, so a few negetive reps here and there and always lower the weight slower than in thelifting phase. hope this helps, just my opinions from experience.
very true, i live with a guy who is a massive sport scientist who loves his strength, he's been mentioning that, i'll see where i can put that into my routine.
oh and this
quote:
7pm Jelly babys , Impact Protein Shake with milk - please explain lol?
I need something to keep me happy Ha.
Tuna is a bit annoying everyday 
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RE: Back to Basics (NOW WITH PIC) - Feb. 21 2008 23:18:19
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Roots
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5x5 is a wicked idea, i did i similar thing and over time tweaked it to suit, you'll find some exercises suit less reps/sets more weight e.g. deadlifts and others more reps/sets e.g. squats just use it as a guide and listen to your body.
respect to you mate, sounds like it can be hard work while at uni.
and i'll let you off on the jellybabies then lol
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RE: Back to Basics (NOW WITH PIC) - Feb. 22 2008 10:55:20
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Xian
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Good session this morning.
Squat 95kg 1 x 5 97.5kg 1 x 5 100kg 1 x 5
Bench 75kg 3 x 5
Deadlift 115 1 x 5
Going to work on new programme over the weekend.
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RE: Back to Basics (NOW WITH PIC) - Feb. 24 2008 19:36:36
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Xian
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My new Routine!
Monday
Squat : 5 x 5 Ramping weight to top set of 5
Bench 5 x 5 Ramping weight to top set of 5
Barbell Row 5 x 5 Ramping weight to top set of 5
Weighted Hypers 2 x 8
Weighted Sit – ups 4 x 12
Tuesday
Squat 4x5 First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
Military 4x5 Ramping weight to top set of 5
Deadlift 4x5 Ramping weight to top set of 5
Assistance: 3 sets of sit-ups
Friday
Squat 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Bench 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Barbell Row 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Now i know this is a copy and paste of the bill star 5 x 5 site. I’m going to try it tomorrow and i’m looking forward to the challenge.
What do people think??
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RE: Back to Basics (NOW WITH PIC) - Feb. 24 2008 19:41:26
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Xian
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So tomorrow will be
Squat 60kg x 5 70 kg x 5 80kg x 5 90kg x 5 100x 5
Bench 55kg x 5 60 x 5 65 x 5 70x 5 75 x 5
Rows 20kg x 5 25kg x 5 30kg x 5 35kg x 5 40kg x 5
10kg Hypers 2 x 8
10kg Sit ups 4 x 12
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RE: Back to Basics (NOW WITH PIC) - Feb. 24 2008 19:56:37
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samcim
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spot on mate, did you use the spreadsheet?
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RE: Back to Basics (NOW WITH PIC) - Feb. 24 2008 20:04:45
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Xian
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is their anyway to change that to kg instead of kilo's?
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RE: Back to Basics (NOW WITH PIC) - Feb. 24 2008 22:32:36
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samcim
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kg instead of lb you mean? sure just do it in kilos and it still works it out the same, its jsut does a % of the number, so its not weight just a number
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RE: Back to Basics (NOW WITH PIC) - Feb. 25 2008 17:20:08
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Xian
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Right just got in from my first day on my new training programme.
Felt fine, Rows and Back extensions were tricky though.
Squat 5 x 5
48kg
56kg
68kg
78kg
90kg
Bench 5 x 5
30kg
45kg
53kg
60kg
65kg
Row 5 * 5
25kg
30kg
37kg
43kg
50kg
hyper extensions 2 * 8 with 10kg plate
Sit ups 4 * 12 with 10kg plate
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