I am starting a blog which takes immediate effect on Monday.

This are my current stats

Weight - 75kg

BF% - approximately 18-19 % (mirror says so LoL)

Height - 163 cm


Goal : 80 kg + bf 10%

Current Major Lifting Figures

Squats = 140kg
Front Squats - 85kg
Romanian Deadlift - 90kg
Bench Press - 65 kg
Dips - 6 reps bodyweight

I keep a log on my blogger, however whatever that is posted on my blogger is posted here as well, so it is practically the same.


I`ll start of the week with probably an increment of 250kcal. Total : 2700-2800kcal


I have reconstructed my routines. There would be a 3 alternate days workout. M,W,F. Either on the 2 off days would be a 30min Interval Cardio just to get the heart beating a little extra.


This would be my Monday routines.


Bench 5x4

DB Chest Press 4 x 8

Straight Cable Row 4 x 12

Single Arm Bent Flyes 3 x 12

Swiss Ball Crunch 4 x 12


I actually constructed the routine based on DFrancos Training but modded a lil here and there.


Diet wise would be High Fat + Protein with Carbs that would go 80grams tops. This is actually an experiment though, the routine and diet as I used to train 2 days in a row, I just wanted to see how much my body could recover if I would train on alternate days.



Any feedbacks are welcomed. However I would appreciate the constructive feedbacks and try to keep my blog clean.




w/r

This post has been edited by shanecross: Jun 9 2008, 10:56 PM

---

Added on February 18, 2008, 5:46 pm

Okay first day of my bulking phase. I was on a low carb diet before this and it actually did work for me a little but I just feel that my body needs the carbs it craves during weekdays. I had a whole load of good carbs ; weetbix, oats, unbleached flour, flax, w.wheat tortillas for some ass kicking pizza.


The first day of my 3 days alternate routines, it was pretty cool. I was benching approx 55kg ( oh heck yes, I know my lifts are pretty low ).

So I came up with some mini goals :-

1. Bench up to 65-70kg within the next 8-12 weeks which seems pretty realistic
2. Front Squat a smackin 110kg ( current 80kg )
3. Whole Dips @ 15 reps smooth goin.


These is what I had today :

M1 : Quarter Pound Pattie , 1 slice of American Cheese, 1 tbsp ketchup, 1 slice of tomatoe, 1 serving of full fat milk + oats.

M2 : 4 whole eggs, 4 tsp full mayo, 1 w.wheat tortilla, 1 can of tuna

M3 : Fitness Pizza

M4 : Omelet ( 6 egg whites, 2 whole eggs, slices of pepperoni, half red bell pepper, onions, cheese, tomaotes )

M5 : 1 serving of broad beans + Whey , milk and 2tsp of sugar free Peanut Butter.

Pre Workout : Old school shit : oats + water + 1 tsp splenda

Post : Regular Whey ( 1 hour after whey, M3 came up )


If any of you are curious what a fitness pizza is, take a look below. ( packed with 7oz boneless breast, mozzarella, tomatoes, onions, chillies, w.wheat tortilla and some ketchup) AWESOME shit !

_________________________________________________________________________

This is how my workout went down today.

Bench (KG)
50 x 4 x 4
55 x 4 x 1

DB Press
30 x 8 x 2
35 x 8 x 2

Straight Cable Row
35 x 12 x 2
30 x 12 x 1

Single Arm Bent Flyes ( this is a killer man !)
5 x 12 x 3

Swiss Ball Crunch
MED BALL + 12 x 4

This post has been edited by shanecross: Feb 18 2008, 05:56 PM

65-70kg for benchpress in 3 months or less?

Nice, took me 1.5 year to do that for 10 reps.

Please update and advise in regards your method in achieving it. (No offense, just curious to know so I can learn from it as well)

Thanks in advance.

Cheers,
Ken

those pizza....u made it yourself?? looks delicious

Chow

I dig that pizza

Would add sauteed mushroom and pepperoni tho..

Yeah, I am actually referring to 4-5 max reps. If 10 reps, it would be a year or so.



All home made my friend.




Ya know what, I actually wanted to add them but I ran out on pepperonis, I did have some canned siliced mushrooms but I forgot. dang !


You actually sub the chicken for tuna/beef though.

izit ok with all the cheese and sauce? lol

Well, I dont actually get where your question is going but : 2tbsp of ketchup is pretty OK. Mozzarella is also fine. I dont see the reason why to not put cheese. It has some good mono fats.

no la the picture looks like a little too much macam lol

the pizza looks nice ill try it myself lol you used wheat tortila as the dough?

anyway i like your journal title too dude...Smell the fitness good luck

Hey buddy,

Yeah, i do use wheat tortilla, sub with the crazy refined flours for the dough.

Its gonna be a long way up to 80kg man.




KEEP ROCKIN!!!

This post has been edited by shanecross: Feb 18 2008, 10:24 PM

People ! I just made some bulking protein bars, letting`em in the fridge overnight. I`ll report back tomorrow with some photos. Banana + Peanut Butter Protein bar. Uhmmmhmmmmm!

---

Added on February 19, 2008, 4:12 pmThe bar did not turn out really well, It was all goey here and there , I guess I should start using rolled oats instead.

This post has been edited by shanecross: Feb 19 2008, 04:12 PM

Shanecross, since you're more advanced in preparing ur meals, I highly recommend u get some steel-cut oats.

You'll never go back to rolled oats again.

okay cool thanks. !









_____________________________________________

Today was a pretty shiity day, My whole body was crappy. I am actually fighting fever right now, appetite gone down but am still forcing food in for nutrients.

I made an agreement to myself to at least read an article a day.

So i`ll start things off this one. I hope this particular article answers all the carbs myth out there.

Brown Carbs vs White Carbs

---

Added on February 20, 2008, 2:42 pm




This post has been edited by shanecross: Feb 20 2008, 02:42 PM

Day 3 Bulking.


I recovered from my silly fever without any medication, I had to stuff food in my mouth even though I was practically rejecting them. I still feel a little sluggish by the way but much better.


I headed to the gym @ noon, I ripped my damn shorts, jeez it was bloody fukkin hillarious, I was just actually doing a 20lb pull through when my shorts split.


__________________________________________________________________________________________


This is how it went down today

Front Squats(kg) ( I knew I could have just gone up to 90 but Jesus I needed a spotter on the last set)

70 x 1 x 5
80 x 3 x 5

DB Reverse Lunge

30 x 12 x 4


RDL (kg)

75 x 8 x 1
85 x 8 x 3

Pull Through

20 x 10 x 3

Plate Pinch

10kg plate each arm x 15 seconds x 3 sets




Article of the day

Old School Training

Anyone wants to try this method? I need a few lads to come along and we`re good to go. lol

bro your front squats is impressive! how much is your back squat?

regarding the old school training. u can always try out zercher squats

This post has been edited by jones007: Feb 20 2008, 02:48 PM

The last time I was doing my back squats was on November 2007 and at the particular time it was approx 90-95kilos. I stopped doing the BS for quite a while when I came up with another routine 4 weeks after that. I actually had a testicular strain after hitting the BS at that point of time. LOL ! I then replaced my BS to the Dumb Bell Bulgarian Split Squat and Snatch Grip Deadlift. Thanks for the compliment anyway. !




I was looking more towards throwing tyres truck pulling etc but the fact that its pretty impossible to do such workouts in town. lol ! The ZS is a real forearm killer IMO

This post has been edited by shanecross: Feb 20 2008, 02:53 PM

my FS is only half of my BS.

ZS is very core demanding. very good exercise. lots of pain tho. er weight dragging.. not so convenient to do here.. do farmers walk with regular car tyres la lol

I was just thinking about that ya know, pickup some tires at the dump site where the tyre shops are and do some farmers walk during the weekends. I was also thinking about some foam rolling after week 2. Should be fun.

foam rolling? where to buy the rollers?

I am currently looking around. Should try looking around fitness stores though.



This post has been edited by shanecross: Feb 21 2008, 06:11 PM

Day 4 Bulking.

I had these sluggish feeling eversince I started, I am wondering if its the carbohydrate spike that is causing such sluggish feelings. Okay put things aside. The bulking is giving quite an impact on my regular once a week interval training ( 2 fast 1 faster pace x 6 ) . I am feeling full etc. I am feeling a little relaxed eversince this new routine which is M,W,F whereas my old routine was M,T,TH,F. The too relaxed is giving me the worries that I am undertraining, but I`ll give it a month and see how it flows, its pretty too early to say anything.


I was practically busy in college today, I had to pack my tuna+PB+mayo in a tupperware bowl, some weetbix + the goey bars i made ( pretty sticky ). Damn, I had to steal sometime to eat, everyone is starting to give me the kickass stare when I go out every 15-20 mins to fukkin pee. Yeah, I have been drinking a lil extra water, thanks to Malaysia, the heat.


Article of the Day

25 Method
I`ll post any more updates tomorrow when I complete my upperbody workout.



This post has been edited by shanecross: Feb 22 2008, 03:13 PM

Day 5 Bulking - Friday

I had a 4 scrambled eggs and 2 w.wheat toast for pre workout and felt like taking a shit all the while. Damn those eggs. lol !

Now lets get off topic for a moment, I am actually planning to pursue a Bachelors Degree, however I am in a dilemma to either choose the UK, USA, or end up in Aussie, it may sound a little cliche but dude, we are talking big money here, this aint no public local uni. The course are priced about the same in all 3 countries ( 150,000 MYR excluding accommodation etc). Well, I still have time to decide before I graduate this year hopefully pursue a degree by next year.


________________________________________________________________________________
____

Skip the dilemma shit, this is how my final day of week 1 went down ;

Bodyweight Dips

6 x 4

Straight Bar Pushdown

15 x 10 x 3

Assisted Chinups ( 25lbs assist! man ! I gotta work on this )

12 x 4

DB Shoulder Press ( Seated ) I just feel that standing gives a lil more hit to your posture.

30 x 8 x 3

Barbell Curls ( First time doing curls for the past 9-10 months I have been working out. tongue.gif )

40 x 8 x 4

Abdominal Circuit Training ( 10 reps each )
- Hanging knee raise
- Leg Raise
- Swiss Ball Crunch
- Lying Leg Raises
- Regular Crunch



I havent had the time to read an article yet today, I`ll post one later.








w/r

For your studying purposes:

US:
Pros
- Lots of Universities to choose from.
- Course usually consist of assignments, very good for experience and work.
Cons
- Extremely far away from Malaysia.
- Study Visa for the US can take forever to obtain.(sometimes six months and above.)

UK:
Pros
- Also lots of Universities to choose from. Excellent Universities like Cambridge, Imperial College and Oxford are extremely difficult to get into.
- Very familiar study methods with Malaysia since ours based on Commonwealth country.

Cons:
- Probably the most expensive compare with the rest.
- Also quite far away from Malaysia, 16 hours flight if not mistaken.


Australia:
Pros:
- Decent amount of Universities to choose from, excellent universities are not as difficult to get in compare to UK. (for eg. Melbourne University, ANU, Adelaide and so on.)
- Probably cheaper than the other two options.
- Closer to home, 7-8 hours flight
- Very familiar study methods with Malaysia since ours based on Commonwealth country.

Cons:
- Excellent Universities not as prestigious as the UK option.

May I enquire what degree are you pursuing?

Cheers

I am looking more in Sports Studies (coaching etc ) or Human Movement Science .

I am actually planning to reside wherever I end up studying upon completion.

UK eg; Sunderland Uni has a pretty good career path(working @ Sunderland AFC etc), Whereas Australia do have lots of options as well which includes the United States which is equally good eg; Indiana State Uni, Upper Iowa Uni.

The only deal now is financially, I might end up opt for loans.

Oh yes btw, I come from an Art&Design background though, so its another different ball game for me and I am ready for some ass kicking studies.

Oh that's a good plan.

Sorry I can't be any help to you as I have no knowledge or experience in the degree you are seeking.

I can recommend you a person from Fitness First Manulife who did something of similar and managed to stay in Adelaide, Australia as a personal trainer.

His name is Simran, manager from Manulife gym.

PS. You'll have to adapt and adopt the western culture to stand a chance there.

Cheers

Thanks, do you by any chance have his e-mail etc? Please do PM me if you do.

bro 40 x 8 x 4?

means 4 exercise x 8 sets x 40 reps? wat??

40lbs x 8 repetitions x 4 sets

I made another set of protein bars, and amazingly it did not go old flimsy, pretty tough. ohhohoho awesome ! I`ll post a visual tomorrow.

There ya go. Packed with 240 calories , 8g Fat , 28g Carbs , 16 g Protein per bar, this is I must say an ideal bulking bar.

Pardon the poor presentation, still working on it




This post has been edited by shanecross: Feb 24 2008, 08:06 PM

Week 1 OVER.

Current weight 71kg as measured without any fluctuations 1st thing in the morning.

Its a real morale boost when seeing your weight going up as planned but how much muscle or fat I put in the process will have to be calculated once my caliper arrives.

I had some beef soup with approx 400g of blade cubes, low carb white rice, potatoes, chicken etc for the weekends. Oh yes I had a few sticks of Yong Tau Foo from the local shop nearby. Going to have another cheat meal b4 Monday comes up.

The bars that I made were a really good help in boosting some calories. Real good stuff.


Wishing me and everyone else luck in fitness and life.


This post has been edited by shanecross: Feb 25 2008, 03:32 PM

Day 8 .

It was a challenging week, and there are more to come. I am all geared up for Week 2. There will be no caloric boost this week. I decided to go on a fortnight basis. gradually increasing 150-200 calories, no-one wants excessive fat gains eh. I came across this website and thought that I should share this with everyone else Randy Gage.

_______________________________________________________________

Its time for some figures

B.B.P

57.5 x 4 x 5

D.B.P

35 x 8 x 4

Straight Bar Row

40 x 12 x 1
35 x 12 x 2
30 x 12 x 1

Bent Over Cable Flyes

5 x 12 x 4

SBC ( weighted + 20lbs )

12 x 4


I believe 60kg bench press sounds pretty realistic by next week or the week after.
_________________________________________________

it will arrives next week....lol..
be patience ya

BTW, you aim for strength or bodybuild?

Chow

No worries.

I am actually aiming for 80-85kg. So when I cut, I would predict approx 5kg loss. I am trying to go as clean as possible during my bulk. The only shit during bulking is my pants would be a lil tight. . I am aiming for some good solid strength. Once I have achieved such strength, I would be able to cut easier with the amount of muscles that I have gained during my bulk. So, its strength, then bodybuilding.

Meals Update Day 9

Meal 1 - 1 protein bar, oats + milk + 1 tbsp of splenda

Meal 2 - 2 protein bars (( I was pretty busy at that time so this was the closet that i could go) Easily 40g protein

Meal 3 - 5 cups of milk ( I was pretty busy at that time so this was the closet that i could go) Easily 30g protein

Meal 4 - 6 oz chicken breast, 1 whole wheat tortilla, veggies

Meal 5 - Quarter Pound Pattie, 1 medium can of baked beans , 1 slice of american cheese

Meal 6 - 2 cups of milk, 4 whole eggs, 1 scoop of protein powder , 4 ice cubes. Blend ! (awesome organic taste )


I am actually trying to hit 300grams of protein per day, it sounds achievable within this week.

This post has been edited by shanecross: Feb 26 2008, 11:25 PM

@TS: what is BF%?

body fat percentage = BF%

hey shanecross. how does ur protein bar taste?

Its actually homemade, it taste pretty good, a mixture of PB,Honey,Rolled Oats, Protein Powder and a dash of milk.

Day 10 Bulking

I managed to grab 1 rep of 85kg Front Squat. However the Romanian Deadlift was an ass kicker today when i grabbed 90kg and a screaming lumbar spine. . I seriously prefer using my old converse while working out, rather than the nike or adidas etc. It provides better stability though.

I havent been reading much articles lately, It has been pretty frantic these few days. I will get back into some quality reading A.S.A.P


________________________________________________________

Front Squat (KG + bar )

80 x 4 x 5

DB Reverse Lunge

30 x 12 x 4

Romanian Deadlift (KG + bar )

85 x 8
90 x 8 x 3

Pullthrough (Cable)

22.5 x 10 x 3
20 x 10 x 1

Plate Swing Pinch

12 rounds x 3


_______________________________________________

In 2 weeks time I believe the Front Squats could easily touch 90. Im keeping things consistent and I hope its pretty much reachable.

Day 11 Bulking

Nothing interesting today but I managed to hit 3.48km on a treadmill machine in 20 minutes. ( I know its slow compared to some of you runners )


Tomorrow is going to be another interesting supplemental workout.

Day 12 Bulking

I am now developing the tendency of getting up around 3-4 am and getting hungry, I am actually approx 3000 calories a day and still feeling starved at that time. So what I did was, chug down a shake, 1 cup of milk, and I was sleeping like a baby till 8am. I got up all geared up looking forward towards Friday ( heck who doesnt love fridays ) . I`ll be scouting around for some foam rollers/resistance bands this weekend to get started by next week. I`ve built up some confidence on doing the dips, currently on 8 reps tops. My goal is actually 15 repetitions, I believe this few weeks would get me there if the consistency is maintained. I am actually wondering if there is anyone who works out in FF Subang Jaya. I could use a mate though.


Article Of The Day - V-Diet

The reason I am putting up this article is for reading purposes, V-diet just doenst suit my lifestyle. Its crazy man. Keto Diets are better than this for the worse.!



________________________________________________________________________________


Training Figures

Dips
8,6,6

V-Bar Pushdown

15 x 12 x 4

Chinups (20lbs assist)

12,6,6,6,6,6

Standing DB Press

30 x 8 x 3
( I was actually aiming on 35 today but I only managed 3 reps )

Abs Circuit Training

Knee Raise x 8 reps
SBC x 8 reps
Leg Raise x 8 reps

V-diet is not reliable. but can always give it a try. it will be an expensive 28 days tho.. all that protein shakes and fish oil and zma... yaiks.

Like I said, It doesnt suit many of our lifestyles, its crazy man, no cheat meals. Dang, but still there are many people who managed to rip of those fats.

End of Week 2.


Previous weight - 71kg

Current weight as in today - 72kg


Awesome man, 1kg a week sounds reasonable. The only thing I`m hoping is to not gain too much fat, pretty much want to go easy on that

Guys, I just made protein/oat cake.

Its pretty good, moist and stuff, but dont expect the cake to taste like a regular tiramisu or cheese cake.

Anyone interested, i`ll post the recipe. Pretty simple



Attached thumbnail(s)

Day 15 Bulking.



I am learning to love Mondays when other people don`t. I managed to hit 60kg on my Bench. It felt awesome. I actually cheated a little on the 4th and final rep. Meals were increased a little bit to give the calorie a little tickle.


________________________________________________________________________________________-

Lets get down to some figures.


Bench Press

55 x 4 x 3
60 x 4 x 1
57.5 x 4 x 1

DB Chest Press

35 x 8 x 4


Straight Bar Row

30 x 12 x 4


Bent Flyes

5 x 12 x 3

I actually increased to 7.5 but I failed before the 10th rep so it`ll still count as 5

SBC + DB 20lb

12 x 4


Short Article of the Day Paillard meal

This post has been edited by shanecross: Mar 3 2008, 03:35 PM

Day 16 Bulking.

I got up feeling so sick, puked many times today. I went to the doc and was diagonosed with a flu virus which got down to my stomach, man i dont feel good today. I cant even thaw down a glass of milk. Am hoping to recover by tomorrow.

This post has been edited by shanecross: Mar 4 2008, 11:57 PM

When did DeFranco's routine ever use singles???
OR do you list yours as , repetitionXsets instead of setsXrep?

I'm on WSFSB as well. Nice eh......i just incorporated some oly lifts in it.

WSFSB? westside for skinny bastards?

WSFSB works like magic, been gaining some decent strength overtime.

I am listing mine as Reps x Sets .

Day 17 bulking.

I still feel like shit today, but much better than yesterday, I am an official wuss today, I did not do any deadlift when I was actually supposed to, I managed some pullthrough. It was crazy, I could barely front squat more than 80kgs for 5 reps. The reverse lunges were also killing me where I had to pause after each leg. geez. I practically suck today. I guess I`m still recovering, the stomach discomfort, puking and stuff really got me all f***ed up. Therefore no figures.




*walks away like a wuss*

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Added on March 5, 2008, 4:49 pmI may be lactose intolerant, especially milk, I made a regular shake, 2cups milk , 1 cup whey, 4 eggs, and it wasnt easy on my stomach, it went out on the spot. I doubt the eggs. most probably the milk. geez. Can`t bulking get any sucker ?

This post has been edited by shanecross: Mar 5 2008, 04:49 PM

Ah don't worry about it......these days happen.
I was sleepier than a sloth today, and it's ME bench

Now imagine getting pinned under 110KG's and U can't dump the weights. Well we live and learn! Hehehe....next time I feel lethargic on ME Bench days, I'll remind myself to just dumbbell bench instead. Safer.

Man, thats sucks and its funny though, it actually happened to me a week back, there was practically no one, but not up to 110 though, only 60. Hilarious stuff.

I just want to ask, how long do you actually stick to a routine, I plan to stick on WSFSB for 4-6 weeks, hoping it wouldn't get too stale.

One major problem with me, is inconsistency. I get bored, VERY quickly.

SO what i'll do, is I'll choose a routine, of high repetition and sets like Smolov, or Boris Sheiko for 3-4 weeks.

Then test a new PR and then go back to doing triples, doubles and singles for my main lifts, and "bodybuild" for my assistance lifts. A typical routine would be this;

A.Power movement for 6-8 sets of doubles and singles

-power clean
-clean and jerk
-muscle snatch
-snatch
-heavy dumbbell single arm snatch
-heavy dumbbell single arm CNJ

B.Max effort movement for 5-8 sets

-Deadlifts (Usually limited to 3 reps, sometimes I do 10 reps for fun)
-Squats (Usually oly deep squats, sometimes box squats. Between singles-5 reps)
-Bench, usually with 2-3 boards (Between doubles-6 reps)
-CGBP (Along 5 reps)
-Good mornings

C. A "bodybuilding" movement. Strictly compound up to 5 sets

-Military press with bb or dumbbell(These go from 5-10 reps)
-Weighted pull-ups(These go from 5-10 reps)
-Pendlay row or single arm dumbbell rows
-Leg press

Then I'll do, on the lower body days, I'll do things like, glute ham raises, reverse hypers, back extensions, abs, car pushing

On upper body days (wednesday only actually), I'll do grip works, single arm dumbbell works, wall climbing.

I try to mix them up a bit, but generally that's how they look.

I`ll actually kinda know when to change a routine when I start to get real lazy. lol.

I would actually include some of these oly-like lifts eg; push-press and the hang pull on my next routine. ( I felt real odd doing the FS oly style, its just like my elbows couldnt go any straighter )

Oh yes, and I am dying to do the regular squat on my next routine. I did also come up with an idea of having a Push,Pull and a full body workout day though. Well, too much talking aint good. I just recovered and I`ll resume lifting tomorrow. I`ll go on with this for another 2-3 weeks and we`ll see how it goes.

Day 19 .

I still feel like shit, I just threw up a whole can of tuna last night . jeez what a bloody waste. However its getting pretty good. I am suspecting some digestion disorders especially when I consume high protein meals. So right now I am pretty wasted, sticking to bars and protein/oat cakes mostly and some beans .


Some figures for the day.

Dips - ( assisted 10lbs )

12,10,12

Tri Pushdowns.

20 x 10 x 3
15 x 10 x 1

Chinups ( assist 15lbs )
10,10,6,6

DB Press

30 x 8 x 3

Some Abs workout

-crunches
-leg raises
- elevated oblique twist

Shane,

I had such experience too.. Try not to consume a high protein diet as it made my food poisoning worst than ever. Stay away from protein shakes for at least a week.

I try to stick to at least 200g of protein a day, I`m worried that I would turn lactose intolerant, I tend to feel like bowling ball in my stomach immediately after i drink milk especially. I guess I should visit the doctor. sucks big time.

You eat yogurt?
Try eating some yogurt or yogurt drink (yakult, vitagen, nestle, etc...)

Yogurt can soothe stomach discomfort. Helps to restore your natural gut bacteria too.

yes ! i thought of that as well, thanks alot for the advice.

Day 21.

I have officially lost 1kg. im back at 71 +/-. Man, I gotta start eating like hell. The whole week has gotten me laid back and being demotivated especially after getting a weigh.

Day 22.

I just got some cottage cheese, some beans and stuff to make some good pancake. And yes I made a brown fried rice + 300gm of chicken + beans +almonds . They were awesome.




Workout was pretty much okay today putting the fact that I just recovered.

Bench (kg)

55 x 4 x 4
60 x 4 x 1

DB press (lbs)

35 x 8 x 3
40 x 8 x 1

Straight Bar Cable Row

35 x 12 x 2
30 x 12 x 2

Bent Over Flyes

5 x 10 x 3

SBC

12 x 4

back to business? i'm back to business starting tomorrow!

yeah, cant stand much longer staying at home even if its a few days. lol !

Why can't you guys stand staying at home and resting man?
It's so nice....resting those tired muscles and joints and brains....ahhh....

eating all the stuff you can find in the fridge and whatever that comes next from mom's arsenal of kitchen goodies....so GOOD!

good to hear that mate!

I rest too much till i lose my consistency. haha. I am no where near my goals, so I gotta put that extra effort .

Day 23




It was a superb start of the day. I have not tested my max rep for my Front Squats and my RDL. I would prefer testing my max rep on a regular deadlift. This will be my last week for my current routine. I am coming up with a new one soon. I am considering Chad Waterbury`s 25 method.

So this is how it went down today.

Front Squats

80 x 4 x 1
85 x 4 x 3
80 x 4 x 1

Romanian Deadlift.

80 x 8 x 1
90 x 8 x 3

Pull through

20 x 10 x 3

DB reverse lunge

30lb x 12 x 4

Plate Pinch

10k`s on each hand pinching for 25-30 seconds x 3


I must say that the RDL shook the bejeevers out of my core today. Well not forgetting the damn front squats. Ahhh ! Lower body days are just full of shit. lol !

hey the plate pinch. u r suppose to pinch 2 plates together. not one lol

true, thats what I actually did, 10kg on each hand.

so 2x5 kg plate? lol i thought u pinching 1 10kg plate. lol

no, i was pinching 1 10kg plate on each hand. lol. hahah.

oh ok. lol pinch 2 plates mate. 1 plate is wrong lol

Right ! thanks for pointing that out mate !

pinch on the smooth side
NOT the side with the "incisions" .......(i can't think of a better word ATM, 3 hours sleep, not good)

ahh..okay. thanks mate. luckily someone did point this out or else i`ll be doing shit all the way.

Final Day of WSFSB Routine - Day 25




Its the final day of my WSFSB Routine. I am going into the Russian Squat Program + a 4-6 reps x 4 sets routine - its actually waterbury. lol ! ( modded a little to suit my routine )

I was feeling the strain in between my chest while doing the dips. Is that common or something isnt right? Well, overall the staleness has came and I know its time to change routines.


Some figures

Dips
8,6,6

Pushdown
10 x 20 x 3
10 x 17.5 x 1

Chinups

6-non assisted
10,10,6,4 ( 15lbs assist)

Shoulder Press
30 x 12 x 3
25 x 12 x 1

Curls

30 x 8 x 3

Abs Circuit

This post has been edited by shanecross: Mar 14 2008, 08:14 PM

I came up with a routine. Maybe you people should tell me if this is an ass kicker?

Monday

R.Squat.Prog

Incline DB Press

4 x 6

Military Press (Standing )

4 x 6

Cable Row

4 x 6

Wed

R.S.P

Deadlift

4 x 6

Lat Pulldown

4 x 6

Swiss Ball Crunch ( This is just to ease things down as you could see the deadlifts should be a killer after squats )

4 x 8


Friday

R.S.P

DB Chest Press

4 x 6

DB Shoulder Press

4 x 6

Pullups

4 x 6


Things are better said than done. Gotta wait till Monday ! Cant wait.

cut out deadlift put in bent over row

put friday as a lower back and hamstring day.

not gonna train arms? lol

i say cut volume down to 3x6.

avoid CNS burn out.

Suggestions in BOLD


Monday


R.Squat.Prog


Military Press (Standing ) - Push Press. Heavy. Put more weight, and helps develop stronger shoulders

4 x 6

Incline DB Press

4 x 6

Cable Row

4 x 6


Wed

R.S.P

Deadlift (Switch with some sort of back work, upper back work)

4 x 6

NOT smart. Try to avoid all leg work at the moment. This is your first cycle of R.S.P. You haven't seen what it brings YET. 80% of your maxes, for six weeks for squats, 3 times a week, isn't easy for a lifter that hasn't ever done it)

Lat Pulldown

4 x 6

Swiss Ball Crunch ( This is just to ease things down as you could see the deadlifts should be a killer after squats )

4 x 8



Friday

R.S.P

DB Chest Press

4 x 6

DB Shoulder Press

4 x 6

Pullups

4 x 6

Sounds good to me. Maybe add in one more core workout day. Should do you good.
Also this is your time to seize the opportunity to do more grip works, that'll help your deadlift later on when ur done with R.S.P.

Just wondering, why don't you also work on increasing your bench? You could do it the smart way (Westside, periodization, bands, chains), of you could do it the China ghetto way.

Take 70% of your max, do 3-5 reps for 6-8 sets. Next week, up to 75% and 80% for the week after. Then don't drop. Go on with 85%, 90% if you can handle the volume. Do this twice a week. Then after every bench workout, slam a bit of triceps at the back, high repetitions. Dips, cable work, extensions, sound good to me. The aim, after your heavy benches isn't to hit the triceps hard sumore. It's just to give it a bit of "conditioning" if you wanna call it so.

Trust me it works. I just wish someone pointed it out to me sooner. I'm doin it too!

Monday


R.Squat.Prog


Push Press

4 x 6

Incline DB Press

4 x 6

Cable Row

4 x 6


Wed

R.S.P

Barbell Bent Row

4 x 6

Lat Pulldown

4 x 6

Swiss Ball Crunch ( This is just to ease things down as you could see the deadlifts should be a killer after squats )

4 x 8



Friday

R.S.P

Bench Press

6 x 4

DB Shoulder Press

4 x 6

Pullups

4 x 6

Curls

4 x 8

I`ll be doing some plate pinching after every workout just to improve on the grip. I`ll do some towel squeezing at home as well.

Pizza, the bench sounds like a good idea, I subbed it with the DB chest press. And Ive included an arm workout on fridays.

All changes are made in red. What ya guys think?

This post has been edited by shanecross: Mar 15 2008, 10:19 AM

dude. do this splits

mon
-squat
-chest
-bicep

wed
-squat
-back(upper and lats)
-shoulders

fri
-squat
-lower back
-hamstring
-tricep

Mm....okay, if you can figure a way to bring up the dumbbell when it reaches 90% of your maxes...for 5-8 sets.

If you can't figure out how to get it there, then I suggest the barbell option. Not easy kay, when it gets to the 3rd set. Barbells, get my vote.