stretching and mobility every single day at home

fix shoulder roundness and improve bench and ohp
-floor shoulder stretch



fix apt and improve squat and deads:

-lunge 1 min/side
-deep lunge 1 min/side
-groin stretch
-quads
-glute bridge 5 x 20sec several times a day


-plank
-side plank
-stomach vacumn 10 x 10seconds several times a day

myofascial release with tennis ball
-neck
-lower back (feels like orgasm)
-glutes/piriformis

posture throughout the day
-shoulders back
-flex abs and glutes while sitting or standing
-try not to sit for long hours

12.11.2014

Squat
bar x 15
135 x 8
175 x 4
215 x 1
245 x 3 x 5

Bench
bar x 15
125 x 5
165 x 3
185 x 5
185 x 5
185 x 3

Pendlay Rows
85 x 10
135 x 3 x 10

Reverse Flies
5kg x3 x 8

tricep pushdown
90 x 2 x 11

single leg press calf raise
110 x 2 x 17

workout B 14.11.2014

Deadlift
bar x 15 (rdl)
135lbs x 8
175lbs x 4
205lbs x 1
245lbs x 3 x 5

OHP
bar x 10
70 x 5
95 x 5
115 x 3 x 5

pulldown
70 x 10
110 x 3 x 10

Leg curl
140 x 3 x 10

barbell curl
50 x 2 x 12

weighted crunch
25 x 2 x 50

17.11.2014 Workout A

Squat
bar x 15
135 x 8
190 x 4
230 x 2
255 x 3 x 5

Bench
bar x 15
80 x 5
120 x 3
160 x 3 x 5

Pendlay Rows
105 x 10
140 x 3 x 10

Reverse Flies
7.5kg x3 x 8

tricep pushdown
90 x 2 x 12

single leg press calf raise
110 x 2 x 20

workout B 19.11.2014

Deadlift
bar x 15 (rdl)
135lbs x 8
190lbs x 4
230lbs x 2
255lbs x 3 x 5

OHP
bar x 10
65 x 5
85 x 5
120 x 3 x 5

pulldown
90 x 8
120 x 3 x 8

Leg curl
150 x 3 x 8

barbell curl
50 x 2 x 13

not sure what to do for abs coz weighted crunch with 25lbs is too easy

21.11.2014 Workout A



Squat
bar x 15
135 x 8
190 x 4
230 x 2
255 x 3 x 5

Bench
bar x 15
80 x 5
120 x 3
160 x 3 x 5

Pendlay Rows
105 x 8
140 x 3 x 8

Reverse Flies
7.5kg x3 x 8

tricep pushdown
90 x 2 x 12

single leg press calf raise
110 x 2 x 20

This post has been edited by NGV22: Nov 22 2014, 12:46 AM

workout B 24.11.2014



phaggots in the background never seen a deadlift before eh? ***gots

Deadlift
bar x 15 (rdl)
135lbs x 8
200lbs x 4
240lbs x 2
265lbs x 3 x 5

double overhand grip is feeling weak already. should i use mixed grip next week

OHP
bar x 10
65 x 5
100 x 3
125 x 3 x 5

pulldown
90 x 10
120 x 3 x 10

Leg curl
150 x 3 x 10

barbell curl
55 x 2 x 10

i skipped abs again coz i gotta go toilet asap my stomach hurts during the workout feelsnotgoodman
finally workout B felt heavy. i grinded in all 3 sets of ohp.

26/11/2014 Workout A

Squat
bar x 15
135 x 8
200 x 4
240 x 2
265 x 3
265 x 0
265 x 2


Bench
bar x 15
85 x 5
130 x 3
165 x 3 x 5

Pendlay Rows
105 x 10
140 x 3 x 10

Reverse Flies
7.5kg x3 x 8

tricep pushdown
90 x 2 x 13

single leg press calf raise
120 x 2 x 15

ayy lmao most hilarious squat session ever...esp the 2nd set. i dropped straight down to the safety pins. i blame myself for lack of sleep and always eat around 600 less calories

28.11.2014 workout B



Deadlift
bar x 15 (rdl)
135lbs x 8
200lbs x 4
240lbs x 2
265lbs x 3 x 5

OHP
bar x 10
65 x 5
100 x 3
115 x 1
125 x 3 x 5

pulldown
90 x 10
120 x 3 x 10

Leg curl
150 x 3 x 10

barbell curl
55 x 2 x 10


skipped abs due to time constraint

This post has been edited by NGV22: Nov 29 2014, 12:23 AM

1.12.2014 workout A

Squat
bar x 15
135 x 8
200 x 4
240 x 2
265 x 5
265 x 5
265 x 5

Bench
bar x 15
85 x 5
125 x 3
155 x 1
170 x 3 x 5

Pendlay Rows
110 x 8
145 x 3 x 8

Reverse Flies
7.5kg x3 x 8

tricep pushdown
100 x 2 x 10

single leg press calf raise
120 x 2 x 17

-despite lack of sleep and eat this few days i managed to pass everything

3.12.2014 workout B


Deadlift
bar x 15 (rdl)
135lbs x 8
205lbs x 4
245lbs x 2
275lbs x 3 x 5

OHP
bar x 10
65 x 5
95 x 3
115 x 1
130 x 3 x 5

pullups
3 x 5

Leg curl
160 x 3 x 8

curl in the squat rack
55 x 2 x 11


-DOH grip on deads getting weaker. it fcuks my head, using more quads and weaker lockout on last set. ill switch to mixed grip after this

-grinded on ohp but i squueze the glutes hard to stay away fron snap city

-two pulldown machines. one broke, another one filled with phaggots. i asked can i share, they said theres already 3 phaggots using. so i take it as no, head up to pullup bar beside them while they take turns to spot each of them doing the pulldown.. im quite happy with 3x5 solid form. its been awhile since i perform BW pullups

-i tried cable crunch and hanging leg raises. fcuk them. they are awkward as fcuk. therefore i did not do any real abs workout today. im gona do weighted planks next time as they do help fixing ma apt



This post has been edited by NGV22: Dec 4 2014, 01:22 AM

bro,
whats ur recommendation on OHP weight increase weekly?
5lbs per week?
been doing DB press, recently change to OHP and found out its so much harder compared to DB press. have to start with lower weight.

programs like SS and stronglifts uses 5lbs progression every workout. means 15 lbs every 2 weeks
my program uses 5lbs progression every week. it is less aggressive compared to SS and stronglifts

therefore it really depends on ur program structure. if too much shoulder work, u may choose less aggressive progression

This post has been edited by NGV22: Dec 5 2014, 06:39 PM

workout A 5.12.2014



Squat
bar x 15
135 x 8
200 x 4
240 x 2
265 x 5
265 x 5
265 x 0

Bench
bar x 15
85 x 5
125 x 3
155 x 1
170 x 3 x 5

Pendlay Rows
110 x 8
145 x 3 x 8

Reverse Flies
7.5kg x3 x 8

tricep pushdown
100 x 2 x 10

single leg press calf raise
120 x 2 x 17

-here we go again. pass fail pass fail. its been 3 weeks i stay on 265 squat
-bench is even easier than my curling in the squat rack

This post has been edited by NGV22: Dec 6 2014, 01:04 AM

hey ex-weak kunt... how's fierce 5? Any changes to your physique/strength?

8.12.2014 Workout B


Deadlift
bar x 15 (rdl)
145lbs x 8
215lbs x 4
255lbs x 2
285lbs x 3 x 5

OHP
bar x 10
70 x 5
100 x 3
120 x 1
135 x 3 x 5

pulldown
100x10
130 x 2 x 10
130 x 2 x 5

Leg curl
160 x 3 x 10

curl in the squat rack
55 x 12
55 x 11

playing with some planks

-finally switched to mixed grip deads. everything looked good, still trying to get used to the mix grip positioning. and i need to stop making the ugly faces while lifting
-hit 135 on OHP!!finally the first of the 4 big lifts to meet my personal goal. 1st and 2nd set were good, but third set look awful due to the grinding
-fail on curls in the squat rack and pulldowns. need to remind myself not to lose focus on these assistance lifts
-my friend noticed i had a weird posture when doing planks probably due to apt/lordosis


still a weak kunt. i had run this routine for 8 months and it was one of the best decision i made in ma life

by running full body beginner routine i had already favor more to powerlifting compared to bodybuilding. getting PRs are addicting, fun, meaningful and motivating

due to bulking i added 8 kg in 8 months which is a good progression for bulking, of coz friends commented i am geting bigger. jeans got tighter. most visible bodypart that got most gains are the legs, coz i formerly have chicken legs.

strength definitely increased so much thanks to noob gains

This post has been edited by NGV22: Dec 9 2014, 05:15 AM

Are you slow bulking or conventional bulking? I don't see much shoulder work on this program, do you feel the same? I'm cutting at the moment, contemplating to start this.

i dont know what is slow/conventional bulkng. these terms are vague

generally u want to gain 0.5-1lb /week. more than that is useless u will add only fat
i added around 0.5lb/week which means one month around ~2lbs/1kg
bulking means add 10-20% more than your maintainence. i ate around 16%. thats enough for me to add 1kg/month

ohp and rear raises are plenty enough for shoulder work. beginner no need to hit various shoulder isolations

if cutting u will definitely difficult to follow the progression scheme. either u cut the progression to half, or run allpro instead. refer to this guy's journal he is cutting and running fierce 5
http://forum.bodybuilding.com/showthread.php?t=163290921

This post has been edited by NGV22: Dec 9 2014, 02:45 PM

I guess you're doing slow bulking. The conventional type of bulking is usually called Dirty bulk or something else.

Yeah, I did some extensive research on this shoulder topic. I initially asked you that question cause of the absence of OHP. Then I saw the acceptable substitution part.

I'll still run this instead.. might switch when I stall or halve the progression (though the smallest plates are 1.25kg in my gym).

that is why i opt for ohp instead incline bench...incline bench sucks lol

you can cut half the progression in terms of reps not necessaarily weight. for eg.,
ohp this week is 135lbs 3x5
ohp next week is 135lbs 3x7 instead of 140lbs 3x5


u shld start a log in bb.com, the fierce 5 community there is much more helpful compared to lowyat. ill sub to ur log if u do so