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Genon's mass/strength routine!

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Genon
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2003/09/03 00:53:18 (permalink)

Genon's mass/strength routine!

Ok for the next 12 weeks I'll be strictly following this routine. I'll be trying to keep my calories high but also keep my diet clean. Alot of my calories will come from the 2 protein shakes which I will be taking daily, along with lots of other protein enriched foods =]
Every week I'll update my journal and at the end of 12 weeks I'll mesure myself to see what progress I got with that.

Day 1
Deadlift 5x5
Weighted chins 5x5
Bent over barbell rows 5x5

Day 2
Flat barbell bench press 5x5
Weighted dips 5x5
Standing barbell military press 5x5

Day 3
Back squats 5x5
Decline crunches 4x To failure
Hanging leg raise 4x To failure
Oblique crunch 4x To failure

I'm keeping another journal on a piece of paper at home... Every week I will add weight, no matter what I'm hoping heh. Hoping to add about 50 pounds to my bench, squat and deadlift at the end of this cycle, but HOPEFULLY more. Anyways todays my first day, so let's see =]

Seeya in a week!
#1

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    Genon
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    RE: Genon's mass/strength routine! 2003/09/09 06:43:00 (permalink)
    Week one was not bad... I was sorta testing the possible weights that I could for a 5x5 scheme.

    Day 1
    Deadlift 185 lbs. 5,5,5,5,4 the last one my grip failed not to mention my back ahahha
    Chins 15 lbs. 5,5,5,5,5 i chose a good weight cuz on my last rep it was HARD
    Bent over rows 100 lbs. 5,5,5,5,5 another good weight choice... really challenging even though I thought I could do alot more, o wellz.


    Day 2
    Bench 155 lbs. 5,5,5,5,5 challenging... but doable so will see next week at 160 =]
    Dips 25 lbs. 5,5,5,5,5 kinda easy, im gunna increase by 10 lbs.
    Standing military press 85 lbs. 5,5,4,3,3 holy **** i didnt think standing would be THIS hard... not gunna increase next week, ill give this weight a go again


    Day 3
    =[ i skipped this because I had intense soccer conditioning and training... my legs hurt like a bitch

    Ok so that was week 1. I finished my 1st day on week 2 so i'll post that:

    Day 1 of week 2
    Deadlift 195 lbs. 5,5,5,5,5 this seemed easy... and i increased 10 lbs. from last week... awesome!
    Chins 20 lbs. 5,5,5,5,4 heh really hard... next week i will only increase by 2.5 lbs.
    Bent over rows 110 lbs. 5,5,5,5,5 kinda easy again... ill increase 5 lbs next week

    it seems on that day I made some nice strength increasements already... I'll be interested in what happens on day 2 and I will be definatly doing legs this friday without excuses.... but prolly only 5x5 squats cuz i have a soccer game sunday and i cant have to bad of doms. My diet has been clean with around 170g's of protein for day and phasing out carbs in the evenings.
    #2
    Genon
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    RE: Genon's mass/strength routine! 2003/09/11 00:03:19 (permalink)
    Ok did my week 2 day 2 today... Did very good.

    Bench 160 lbs. 5,5,5,5,5
    Dips 35 lbs. 5,5,5,5,5
    Standing military press 85 lbs. 5,5,5,5,5

    Bench I increased 5 lbs. since last time... But next time I'm gonna jump to 170 lbs. and see how this goes because I'm fairly confident I can do that, or atleast attempt it. Dips I made a good 10 lb. progress from last time, and next time I'll make sure to add another 5 lbs. Military press was my only problem... I did manage to get out my reps but I needed a little help from the spotter on my 5th rep on my 4th and 5th sets. Not sure if I should stick this weight out for one more week to make sure I'm confident with it, or to increase the weight 5 lbs. which is the lowest possible weight increase I can do. I didn't move up in weight since last week because last week my reps didn't hit 5... But what do you think I should do? Next is leg day.
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    Dano
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    RE: Genon's mass/strength routine! 2003/09/11 02:32:01 (permalink)
    Genon,

    Glad to see you are keeping a journal. Your definately going in the right direction. As for your bench if 160 was challenging just go for 165 and keep progressing. I would rather get 165 for all 5x5 than failing with 170. As long as the weights are going up just keep the progress going.

    As for the dips. Are you doing them for your chest???? If so are you making sure that you are flaring your elbows to the sides and leaning forward????

    Overall goodwork already and keep those poundages rising. Best of Luck.
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    Genon
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    RE: Genon's mass/strength routine! 2003/09/11 02:40:45 (permalink)
    Yep I am... I guess I can do dips pretty good. I've always been doing dips though... I'm descent at chin-ups as well. I am pushing myself on the bench... Like it's challenging but just not quite enough. That's why I'm gonna try 170 lbs. next week, and increase my dips to 40 lbs.

    This routine is obviously gaining me good strength but I hope my mass will increase as well. I decided I'm not weighing myself until the end of my 3 month cycle that way I won't be discouraged if my weight hasn't changed much. I'm hoping for maybe 172 lbs.... So will see what happens.
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    Genon
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    RE: Genon's mass/strength routine! 2003/09/12 00:32:48 (permalink)
    170g to 168 lbs.
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    Genon
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    RE: Genon's mass/strength routine! 2003/09/12 19:58:01 (permalink)
    Ok today was leg.ab day. I worked abs like crazy last nite during muay thai boxing so i didn't bother doin em today. I only did squats...

    Back squats 185 lbs. 5,5,5,5,5

    Kinda hard but mainly on the upper back area. Bar really digs in =[
    Next day I'll increase to 190 lbs. and keep going.
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    Genon
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    RE: Genon's mass/strength routine! 2003/09/14 07:48:47 (permalink)
    Another good day... Week 3 day 1.

    Deadlift 205 lbs. 5,5,5,5,5
    Chins 22.5 lbs. 5,5,5,5,5
    Bent over rows 115 lbs. 5,5,5,5,5

    Increased 10 lbs. on deads, 2.5 on chins and 5 on rows. Not bad... Next week I'm going for the exact same gains on weight. Deadlifts today were challenging... But not challenging enough so I'll continue adding 10 lbs. per day until I've reached a point where I can't lift 5 on my last set. Chins are very challenging... So next week I will increase by 2.5 lbs. again. May seem small... But it's something. Rows will move up another 5 lbs. also. Today I really helped perfect my row form. Kept my back very straight and I felt like I did the exercise very properly. Always sorta had trouble on form for that exercise but it seems like I got it!

    =]
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    Genon
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    RE: Genon's mass/strength routine! 2003/09/16 23:48:55 (permalink)
    Ok... Here we go. Week 3 day 2, another awesome day IMO. Here's what I accomplished:

    Bench press 170 lbs. 5,5,5,5,5
    Dips 40 lbs. 5,5,5,5,5
    Standing Mil. Press 90 lbs. 5,5,5,5,5

    All and all a good day. I increased my bench press weight by 10 lbs. compared to last day, my dips weight by 5 lbs. and my military press by 5 lbs.

    Next day I'm hoping to increase bench to 180, dips to 45, and military press to 95. Next is leg day.
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    Ironhead
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    RE: Genon's mass/strength routine! 2003/09/17 09:04:34 (permalink)
    Genon, looking good, but as Pusha said, it would be useful to see exactly what you are eating/drinking in a normal day. Post your complete diet and maybe you can make improvements there, so that your weight training gets even better....
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    Genon
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    RE: Genon's mass/strength routine! 2003/09/18 03:22:43 (permalink)
    It varies day by day... Here's an average day.

    7:40am bowl of raisin bran w/ milk + cup of milk + fruit
    10:00am yogurt cup + fruit + no fat granola bar
    10:15am workout
    11:30am whole wheat meat sandwich + protein bar (25g) + water
    3:45pm macaroni and cheese (no butter, and skim milk so low fat)
    5:00pm dinner (usually pasta, or chicken or somethin w/ veggis etc.)
    7:00pm bowl of raisin bran w/ milk + cup of milk
    9:00pm tin of tuna + cup of milk
    11:00pm large cup of milk

    is that descent? i'm hoping so... i cant eat to much more, i suppose i could take whey shakes i just hate the taste... im gunna make more protein snacks and try to incorporate em in.
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    Ironhead
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    RE: Genon's mass/strength routine! 2003/09/18 09:33:37 (permalink)
    Hey Genon,
    That seems like an awful ot of milk. If you are training at 10.15, you need a good whey or protein drink about 30 minutes or so before training. If you dont like the taste, blend in a banana or some strawberries or something, always makes it better, then just neck it!!

    Try to cut out unecessary fats and up teh protein levels, remember tuna and cottage cheese are cheap and cheerful protein resources.

    To end the day, always have a prtein drink or protein source like cottage cheese r tuna, so that your body is fueled with protein and continues to repair overnight. Also some EFA's would be a good idea at this time too.

    You have the right idea, just keep on piling in the food at 2-3 hour intervals, always thinking about the fat/protein/carb content and coupled with heavy training, you should be fine!
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    DerMalePhonkMann
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    RE: Genon's mass/strength routine! 2003/09/18 09:54:37 (permalink)
    quote:
    Originally posted by Genon

    It varies day by day... Here's an average day.

    7:40am bowl of raisin bran w/ milk + cup of milk + fruit
    10:00am yogurt cup + fruit + no fat granola bar
    10:15am workout
    11:30am whole wheat meat sandwich + protein bar (25g) + water
    3:45pm macaroni and cheese (no butter, and skim milk so low fat)
    5:00pm dinner (usually pasta, or chicken or somethin w/ veggis etc.)
    7:00pm bowl of raisin bran w/ milk + cup of milk
    9:00pm tin of tuna + cup of milk
    11:00pm large cup of milk

    is that descent? i'm hoping so... i cant eat to much more, i suppose i could take whey shakes i just hate the taste... im gunna make more protein snacks and try to incorporate em in.


    Get your protein intake up mate. What Ironhead said about tuna and cottage cheese. Get it india...
    #13
    Genon
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    RE: Genon's mass/strength routine! 2003/09/18 23:49:13 (permalink)
    The way I look at milk is liquid protein because I like the taste of it... and skim milk has no fat. I guess I should be taking atleast 1 shake a day... See half my day is spent at school... And it's difficult to bring the shakes to school. I guess I could have one every morning. Another question would be... Is it bad to mix up a big shake, put it in the fridge, and pour it out later? Will that ruin taste/content in anyway? Thx..
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    Genon
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    RE: Genon's mass/strength routine! 2003/09/18 23:54:16 (permalink)
    Well today was supposta be leg day... But I had incredible DOMs in my legs. I find it hard to do legs in the weight room because I already have soccer 3 times a week, 90 mins of walking a day, gym 2-3 times a week, kick boxing twice a week... plus obviously more activities come up as well. My legs are always sore, and I dunno but i don't think I should train sore legs. Anyways... I did back today.

    Deadlift 225 lbs. 5,5,5,5,5
    Chins 25 lbs. 5,5,5,4,4
    Bent over rows 120 lbs. 5,5,5,5,5

    Deads increased by 20 lbs. just because I decided to see if I could do 2 45 plates on each side and apparently I could. Chin's wern't as good... Increased 2.5 lbs. since last time but I was so tired after those deadlifts. Rows increased by another 5 lbs. but I think I can do heavier so next day will increase to 135 lbs. just for the hell of it =]
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    DerMalePhonkMann
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    RE: Genon's mass/strength routine! 2003/09/19 12:14:14 (permalink)
    quote:
    The way I look at milk is liquid protein because I like the taste of it... and skim milk has no fat.

    Nothing wrong with milk, but you need more of it. One cup only has 8g of protein. Where you have a cup, have a pint or two. Maybe add some cottage cheese at your last meal.
    quote:
    Is it bad to mix up a big shake, put it in the fridge, and pour it out later? Will that ruin taste/content in anyway?

    No. I think it tastes better.
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    Genon
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    RE: Genon's mass/strength routine! 2003/09/19 23:48:38 (permalink)
    Ya... It's sorta hard to keep protein high cuz my dad is a bastard when it comes to buying grocerys.... He doesn't really support my eating, he sez i get enuf protein =\ ill try to up it anyway tho.

    Anyway here's week 4 day 2

    Bench 185 lbs. 5,5,5,5,5
    Dips 42.5 lbs. 5,5,5,5,5
    STanding military press 95 lbs. 5,5,5,5,5

    Pretty good if you ask me... It just really pisses me off that I can bench almost as much as i can squat... I havn't really been doing squats for that long though... and it sucks bad cuz i seem to always skip it because my legs are ALWAYS sore. Anyways... 15 lb. increase on bench, 2.5 lb on dips, and 5 on shoulder press. Next day I'll increase by 10/2.5/5... I made my friend a bet that by June I'll be able to bench 315 lbs. hahahh. Think that is a possibility for me?
    #17
    Genon
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    RE: Genon's mass/strength routine! 2003/09/22 23:47:06 (permalink)
    Leg day... I suppose it was ok.

    Squats 190 lbs. 5,5,5,5,5

    Increase 5-10 lbs. next day...
    #18
    Genon
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    RE: Genon's mass/strength routine! 2003/09/25 04:08:20 (permalink)
    ok back day here we go... week 5 day 1.

    Deadlift 235 lbs. 5,5,5,5,5
    Chins 25 lbs. 5,5,5,5,5
    Bent over rows 135 lbs. 5,5,5,5,5

    Ok good day! Next day I'll increase deads by 10 again, chins by 2.5 and rows by 5. I think im makin some good progress in strewngth with this routine and I'm nearly half done.
    #19
    Genon
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    RE: Genon's mass/strength routine! 2003/09/25 04:23:52 (permalink)

    Deadlift 185 lbs-225 lbs. so a 40 lbs. increase
    Chins 15 lbs-25 lbs. so a 10 lbs. increase
    Bent over rows 100 lbs-120lbs. so a 20 lbs. increase
    Bench 155 lbs-185 lbs. so a 30 lbs. increase
    Dips 25 lbs-42.5 lbs. so a 17.5 lbs. increase
    Standing military press 85 lbs-95 lbs. so a 10 lbs. increase
    Squats 185-190 lbs. so a 5 lbs. increase =[ which is really horrible...
    #20
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