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Post by TNA on Feb 12, 2006 10:29:56 GMT -5
Very interesting Lux! I changed my routine as well once I got better from the Pneumonia and hit the gym. As opposed to the 2 day split you've discussed, I changed to a three day split. Unlike yours, though, mine does not allow for such flexiblility. Something to consider! #smileygreatpost0av#
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Post by Lux on Feb 12, 2006 10:39:42 GMT -5
Thanks guys ![:D](//storage.proboards.com/forum/images/smiley/grin.png) I know that patience and consistency are essential, which is why i got to back to basics. When i get sick as often as i have, the consistency really falls as i need time to recover. In all the time i have trained it has been pretty much 4-5 day splits. I should have started with the basics but i got caught up with what everybody else was doing. The intensemuscle article on how to train yourself is really getting my attention, so thats the new plan #arollseyes3zc#
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Post by RUBICON19 on Feb 12, 2006 13:26:38 GMT -5
Lux. You have more new plans than I do... ![:o](//storage.proboards.com/forum/images/smiley/shocked.png)
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Post by Lux on Feb 12, 2006 14:36:38 GMT -5
Yup, thats another sign of my overtraining Randy . . . restlessness and irritability. I havn't been able to stick with any plans for a long time. Maybe now is the time??
Hmm, maybe a crystal ball at the party will help ;D
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Post by RUBICON19 on Feb 12, 2006 15:05:17 GMT -5
How about P/RR/S again?
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Post by Lux on Feb 12, 2006 16:47:31 GMT -5
Oh no . . . not another plan #aslap2lt# ;D
I wish i had made a note on the paper part of my journals as to when i got sick so i could see if i got sick much when doing p/rr/s. What i do remember of p/rr/s is that over the past 6 months, this is the routine that put the most strength on, and maybe even size. But i get so far into it and my interest starts to drift off. Not sure if its like that feeling deflated towards the end of the week that bugs me? Or if its because towards the end of 6-9 weeks i'm partly burnt out due to max efforts? Something makes my mind wander but to be honest, this seems the better routine for me now i talk about it.
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Post by RUBICON19 on Feb 13, 2006 12:42:04 GMT -5
I realy enjoy it. I do stray every now and again. Thats my job. To find what works best. I keep coming back though.
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Post by Intensity on Feb 22, 2006 14:49:33 GMT -5
Any update on the actual plan Lux?
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Post by RUBICON19 on Feb 22, 2006 15:31:42 GMT -5
HELLO, LUX!!!!! Where are you? You can run, but you cant hide!!!!
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Post by Lux on Feb 22, 2006 17:07:15 GMT -5
Sorry guys i've been in hibernation #bsleepingsmiley4vu#
There was some nasty sickness sweeping across England when i was last ill. Throat infection followed by a 24hr stomach cramp and sickness bug. Then immediately follows up with flu like symptoms #awtf6mm#
So i was away from the metal for 12 days #athumbsdown9vd#
I trained on Monday and next workout tomorrow or Friday. I'm following the 2 day split i pasted on the previous page. I'll also throw in 2 cardio workouts a week. The weight is bouncing back after the sickness and i'll try and get this journal flowing again soon.
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Post by Lux on Mar 8, 2006 8:58:28 GMT -5
Ok, so things havn't been as good as i could have hoped for but time for a review. Weight has gone up but looks like muscle size hasn't over the past year. Strength has gone up, but nothing shocking.
Lets show you a typical 2 days diet
0630-oats,milk,whey,fruit 0930-chicken,salad,sweet potatoe, almonds 1245-chicken sandwich, tuna,apple, almonds 1530-PRE WO- cottage cheese, milk,whey, olive oil,banana,oats 1730-whey,dex 1900-chicken,rice,veggies 2130-tuna,cottage cheese+walnuts
0630-oats,whey,milk,fruit 0930-chicken,rice,spinach,apple, almonds 1245-chicken,rice,veg,walnuts 1530-same as above but less carbs if non training day 1800-chicken,rice, veg,yoghurt 2100-tuna,cottage cheese+pumpkin seeds
So thats a rough idea of what i have been eating. Not sure on exact breakdown but can calculate if needed.
Training has been pretty much 4 day splits over the past year. Rest times have changed from the very brief 10-60 seconds to 2-4 mins. I'll just go through some notepads and check my training and be back in a minute
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Post by Lux on Mar 8, 2006 9:08:17 GMT -5
Yeah, pretty much 4 day splits. Reverse pyramid, p/rr/s then some misc training.
I think one of my problems has been my job. No 2 days are ever the same so i could burn more or less cals day to day. Compared to a couple of years ago my job is nowhere near as taxing. I suppose weekends can be a bit awkward. No routine to my day but try to get the meals/cals in. I only really eat one take out per week and clean diet apart from that. I have avoided cardio due to thinking my bodytype didn't like it. . . . or is that me being lazy? ;D
I think my diet has been quite good but i have struggled to stay consistant with any plan of attack training wise.
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Post by Tim Wescott on Mar 8, 2006 11:30:10 GMT -5
#arockon6ha# Ok, so things havn't been as good as i could have hoped for but time for a review. Weight has gone up but looks like muscle size hasn't over the past year. Strength has gone up, but nothing shocking. Lets show you a typical 2 days diet 0630-oats,milk,whey,fruit 0930-chicken,salad,sweet potatoe, almonds 1245-chicken sandwich, tuna,apple, almonds 1530-PRE WO- cottage cheese, milk,whey, olive oil,banana,oats 1730-whey,dex 1900-chicken,rice,veggies 2130-tuna,cottage cheese+walnuts 0630-oats,whey,milk,fruit 0930-chicken,rice,spinach,apple, almonds 1245-chicken,rice,veg,walnuts 1530-same as above but less carbs if non training day 1800-chicken,rice, veg,yoghurt 2100-tuna,cottage cheese+pumpkin seeds So thats a rough idea of what i have been eating. Not sure on exact breakdown but can calculate if needed. Training has been pretty much 4 day splits over the past year. Rest times have changed from the very brief 10-60 seconds to 2-4 mins. I'll just go through some notepads and check my training and be back in a minute Lux,I was looking at your pic,and you look really good. I think you`d look great if you were a bit harder,because when more cut,we create the illusion of size because the muscles stand out in bold releif as if they are carved in stone. Your diet lists all good food sources........unfortunately,they are not good for creating definition,unless you have an ultra-fast metabolism. I would definately cut fruits,bread,all dairy,and lower fats big time. Your diet there is great for off-season,but you must sacrifice to get shredded. Also add in 3 days of 30 minutes walking on treadmill after training,and increase to 4 days in a months time. Just my opinions/suggestions. Good luck in whatever you decide to change bro. Train hard!! #arockon6ha#
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Post by Lux on Mar 8, 2006 11:43:15 GMT -5
Thanks for the input Tim. Cutting out dairy is a sensible choice, but that would make it very hard to get my cals down my neck. My pre w.o shake gets me around 650-700 cals. That shake has helped me getting the numbers that i need. Any suggestions on what i can use to replace the dairy? Anybody got any tuna smoothie recipes ![:P](//storage.proboards.com/forum/images/smiley/tongue.png) I think cardio is a definate must, i'll try taking it slowly and gauge the progress. Fats have been around 60g a day, should i take it lower? I think its time to go basic, usual protein sources minus as much dairy as poss. Carbs are coming from rice and sweet pots. How much fruit each day do you feel is just right? I normally get 3-4 pieces of fruit per day.
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Post by Lux on Mar 8, 2006 11:48:05 GMT -5
And in case anybody is wondering what plan i'm now following #arollseyes3zc# its the bulking routine by IRONMAN over at ironmagazine.
Started Monday and if i don't get too caught up in my bf% scare i will be doing 2 lots of the 6 week bulking then onto his cutting routine.
Its the sort of training ideas and volume etc i have recently been looking for. Thats the plan, no changes and if i say otherwise will a mod please ban me ;D
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Post by Tim Wescott on Mar 8, 2006 13:40:28 GMT -5
You nut !! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) #bbannedsmiley8ow#
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Post by RUBICON19 on Apr 24, 2006 14:16:34 GMT -5
LUX!!!!!!! I told you. You are not getting away that easy.
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