Adding beef to bones

[RUBICON19]

Hey. I do chest and Bi's on Mondays.

Whats up Lux. Sounds like you are falling a bit of track. Whats the word?

[Lux]

Yeah but these chest and bi boys had really gay haircuts, really tanned and posing more than lifting ;D Ahh, whose kidding? I'm just jealous 'cos i'm pale skinned and i aint got any hair. I'm sure i check in the mirrors as much as they did

Just getting fired back up with the training after a blip of feeling burnt out. Going for DC inspired training for the next 4 weeks, then cruise for a week before a cutting phase. Not sure what workouts i will do then, maybe supersets or just train instinctively?

Had to buy a blender last weekend so i'm getting some nice shakes to take in place of a whole foods meal. Trying to cram in so many cals was getting tough, so one shake helps to make things a little easier. I've heard people say how much ecto's need to eat to gain, but i couldn't imagine how much it would take. . . . until now!!

[Lux]

I've got a couple of days off work, feeling 70% better now but i might as well take the whole week off. No point being a hero, i will get paid the same and thought of no differently, so its stay at home week ;D

Randy and Mo: you guys want some pics but i'll have to let you down for now. To be able to notice any true changes i'll definately have new pics posted before the end of February 06. I should be where i want to be by then. I'm not looking for ripped but 8-10% bf will do for the time. I'm going to drop fat a little so i look good on the beach but as soon as we get back from the wedding/honeymoon its back to bulking.
I'm fluctuating between 146-150lbs now, Can't really see abs and after 4 meals (which is roughly the time of day i train) my training belt has had to go out an extra 2-3 notches I think i should have added some cardio before now but i have been a little lazy.

I'm thinking of going back onto a version of p/rr/s to lead up to the wedding. Or there is an idea of a 3 day training split to leave tues&thurs open for cardio days and the weekend for rest?
The p/rr/s routine would be, rr/p/rr/p/s/rr/p/rr/p/s. 4 day split.
The 3 day split would be a type of 5x5. Chest/shoulders/tris, back,bi's,abs, quads/hams/calves.
1 exersise per muscle group, same weight throughout.

What do you think guys?

[RUBICON19]

Looks like a solid plan. I have had descent success with m y clients on 5x5. I have one on P/RR/S using the 5x5 as his power week. I still opt for a 4-5 day split personally.

[Lux]

Thinking about it for a while and now remembering the effects of cardio on my body. I think a 3 day weights and 2 days cardio might be too much for me. I can usually drop bodyfat by being carefull with diet, i think 2 days of cardio would be too much. Maybe closer to my target date i might need to step it up, but 1 session a week will be plenty for now.

The p/rr/s plan is a better battle plan, it worked well before so if something aint broke . . . . .
The only problems i had was the amount of time spent in the gym. Mainly the longer rest times. I know this is an essential part of the program so i'm not bashing it, just found it hard to get used to. Reading about yours and max's experiences has made me think about how many sets i was doing last time around. Maybe time to drop a set here or there?

Your idea of 5x5 for power workouts sounds interesting. Less time than the usual power workout so might be worth having a look at.

So next week i will begin the cycle of p/rr/s that i posted yesterday. 4 day split with cardio on wednesday or saturday. i'll see how the cardio effects me before making changes to diet. If i stay around the level i'm currently at (3800cals) and roughly 240g pro 440g carbs and see how things go. I'm too close to wanting to finish bulk then cut so going to go for a slow changes to reduce fat and maybe even gain muscle if i'm lucky.
Stay at that level, if things go to plan then reduce cals very slowly over the weeks. Those cals coming from carbs first, and an increase of protein to compensate and balance numbers up.
The training is a pretty solid plan but the diet will have to be watched closely.

[RUBICON19]

LUX. You should need big rest times on power week. It should be GRUELING!!! Just keep beating your best weights...

[Intensity]

Good idea, i also thing that with your fast metabolism you'll be able to retain more muscle on this 4 days split, one cardio session and slow cals reduction over the weeks! I also strongly agree with "Just keep beating your best weights..." Although i think that you cant do this year long, i think that it must be a major objectif during the majority of the year (or training cycle depending of your kind of planification).

Just an opinion: The only thing i'm not sure is... doing 5 x 5 during a "power" week? In my mind 5 x 5 (or everything that looks like that) is the opposite of Intense training! I mean, your 3 or 4 first sets are not to failure (for sure if you are still able to do 5 reps on the 5th set) and your 5th set is not as heavy as you could have lifted because you pre exaust the muscle with those first 4 sets… So i can agree with a 5 x 5 for a shock week but for strength? What do you guys think?

[RUBICON19]

I only used 5x5 for power week for a client of mine who has a serious shoulder injury. It worked out pretty well for him. Slowewr progression.

I agree with Mo here. Except i would not use 5x5 for shock either. Not intense enough. I prefer Mentzer type pre exhaust supersets and drop sets along with rest pause and such....

I like a Max ot type routine for power week...

[Lux]

Thanks for the input again guys, its appreciated!

I'll follow the usual guidelines for p/rr/s and if i have any problems i will adjust accordingly. Still taking the rest of this week off work due to being sick, i could manage work but its nearly the end of the week now so no point ruining the momentum.
No training all week to give my body enough proper rest and recovery time. I'm itching to do a bodyweight circuit just to get the blood flowing. Got weights at home but don't wan't to tax my body before next week.

When i have taken pics in the past they ended up massive and a struggle to cut sown to size to post on the site. When i do eventually get them near suitable the pics are unclear and kind of blocky. Any tips on how to correct this? Is it due to the quality of the camera? Or is it taking pics using the wrong resolution?

[Lux]

Yay, got my comp probs sorted! Got another monitor so i've now got full color!

Weights had to be dropped down a little today as no training and VERY poor diet. Think i only had 3 small meals on Saturday and Sunday. So i was expecting a drop in strength but it fits into the plan really well. In the next couple of weeks when i burst past these weights it will be a real mental boost

Rep Range

Inc. db bp, 25kg-9,9,9
Flat bb bp, 60kg-10, 55kg-8, 50kg-10
Flat db flyes, 12.5kg-15,13

Tricep dips, bw+15kg-6, bw+10kg-7,6
Pushdown, 45kg-12, 50kg-12
Kickback, 10kg-15


Sorry for having the weights in kg when you guys use lbs. I know that you guys will know that 1kg=2.2lb so for a quick rough calculation at the weights, just multiply by 2. Like i said, thats only a rough calculation.

[Lux]

Tuesdays workout
Rep Range
CG pulldown, 55kg-8,8
Seated row, 55kg-12,12
1 arm db row, 25kg-15,15
DB pullover, 20kg-16,16

Alt db curl, 15kg-8,8
Cable curl, 30kg-12,12
Standing conc. curl, 10kg-8 (got weight wrong, wanted 13-15 reps)

Awesome workout, felt so pumped it was like i was going to rip my vest like the Hulk ;D

Just noticed on my profile instead of putting my birthday, i typed in my date of birth Can somebody correct this for me please?
Oh yeah, its my birthday today

[RUBICON19]

Happy Birthday LUX!!!!!!!!

[RUBICON19]

lux said:

Tuesdays workout
Rep Range
CG pulldown, 55kg-8,8
Seated row, 55kg-12,12
1 arm db row, 25kg-15,15
DB pullover, 20kg-16,16

Alt db curl, 15kg-8,8
Cable curl, 30kg-12,12
Standing conc. curl, 10kg-8 (got weight wrong, wanted 13-15 reps)

Awesome workout, felt so pumped it was like i was going to rip my vest like the Hulk ;D

Just noticed on my profile instead of putting my birthday, i typed in my date of birth Can somebody correct this for me please?
Oh yeah, its my birthday today

Isn't your birthday the same as your date of birth???

[Intensity]

rubicon19 said:

lux said:

Tuesdays workout
Rep Range
CG pulldown, 55kg-8,8
Seated row, 55kg-12,12
1 arm db row, 25kg-15,15
DB pullover, 20kg-16,16

Alt db curl, 15kg-8,8
Cable curl, 30kg-12,12
Standing conc. curl, 10kg-8 (got weight wrong, wanted 13-15 reps)

Awesome workout, felt so pumped it was like i was going to rip my vest like the Hulk ;D

Just noticed on my profile instead of putting my birthday, i typed in my date of birth Can somebody correct this for me please?
Oh yeah, its my birthday today

Isn't your birthday the same as your date of birth???

Exactly what i was thinking ;D

Anyway... should we start a "Happy birthday Lux" Thread? This is the question!

[Lux]

Thanks guys

I've worked out why my name hasn't appeared as todays birthdays on the bottom of the home page. Its one of those little things that we English do different to you guys. When we put down our date of birth we go in order of day/month/year and you guys go for month/day/year.
Hey, does this mean i get a WOTW birthday as 12th July??? Cool, two birthdays

[Intensity]

lux said:

Thanks guys

I've worked out why my name hasn't appeared as todays birthdays on the bottom of the home page. Its one of those little things that we English do different to you guys. When we put down our date of birth we go in order of day/month/year and you guys go for month/day/year.
Hey, does this mean i get a WOTW birthday as 12th July??? Cool, two birthdays

We do the same here in Canada! (We also have those stupid Kilos instead of lbs ;D)

[RUBICON19]

I dont know about you English and Canadians!!!!!

[Lux]

I went on a training course related to my employment today. How lucky am i? Very,very lucky ;D The course was over by 10am so i thought i would take advantage of a quiet gym. Legs workout today.

Rep Range
Seated leg ext, 45kg-9. 50kg-9
Lying leg press, 65kg-10. 60kg-12,12
1 leg ext, 15kg-15,15,15

Lying leg curl, 40kg-9,9
SLDL, 60kg-12,12
1 leg curl, 10kg-15. 15kg-15

Standing calf raise, 80kg-12,12,12

Leg strength needs working on, especially hams. I've had a lot of lower back trouble this year so went really easy on SLDL. Previous workouts led me to hit a max of 230lbs for 8 reps+8 RP. I think a slip on form doing this may have contributed to my back problem.
All hamstring exersizes are being reintroduced so strength should start moving up nicely.

I havn't weighed myself for over a week now, i'm going to leave it until the middle of next week. Due to illness and very poor diet i don't want to see the scale just yet. I need a little time to get back on track then i'll track the progress like a hawk.
I have dropped my cals a little but may still be in a calorie surplus, due to my job not being too taxing at the moment. Cardio will be Saturday morning, theres only one way i like it. . . . . HIIT

[Lux]

Rep Range
1 arm db press, 20kg-7. 17.5kg-7
Bent lat raise, 15kg-12,12
Side lat raise, 7.5kg-15,13
DB shrugs, 30kg-12,12
Wrist curls, 25kg-12,12

I wasn't really feeling up to going to the gym after work today. As soon as i started getting out of my work clothes i soon changed my mind and got my ass down there. Switched my mind on and happy with the workout, and left the gym on a high.

[Intensity]

I havn't weighed myself for over a week now, i'm going to leave it until the middle of next week. Due to illness and very poor diet i don't want to see the scale just yet.

I understand you… those numbers can be scary: If you lose weight, you have lost muscle! If you are heavier, you have gained fat ;D