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  • Time to change it up

    Knowing I was going to turn 30 on the 12th of March, I decided it was was time for some changes in my lifestyle. Smoked my last cigarette just before bed last Monday March 9th. I have been using my vaporizor since then on a 'holy fuck I need nicotine or I am going to strangle someone' basis. Needless to say, those moments have been decreasing daily, and hell even th GF is joining me in quitting. Also less preprocessed foods, and minus with lunch this past weekend, no soda. Decided to join the local LA Fitness as well, and learned that Skip's daughter is stronger than I am at this point. Below is the first week of entries.


    MON
    Biceps
    - Cable rope curl 56 2/3lb 5x5
    - Standing one arm cable curl 15lb 5x3 10 lb 5x2
    - Hammer DB curl 15lb 5x2 10lb 5x3

    Back (both 5x5)
    - Seated Row 70lb
    - Lat pulldown 70lb

    WED
    Triceps (all successfull 5x5)
    - Cable Pulldown 30lb
    -Overhead Tricep extension 35lb
    - Skull Crusher 30lb

    Chest (all 5x5)
    - Cable Crossover 56 2/3lb a side
    - Pec Fly 45lb
    - Db Flat Bench 20lb a side (ugly form at the end)
    - Chest press 45lb per side

    FRI
    Leg day (all done 5x5)
    - Seated Calf Raise 160lb
    - Standing Calf Raise 155lb
    - Leg Extension 90lb
    - Leg Press 115lb per side
    - Hip Adductions 135lb
    - Hip Abductions 135lb
    - Hack Squat 90lb
    - Leg Curl 105lb


    J
    "No man ever won a war by dieing for his county. He did it by making the other poor dumb bastard die for his."

    George Patton


    Get your Protein where the real men get theirs, TrueProtein.com

    5% off with Dicount code JNR490, and 10% off orders over 10 lbs!!!

  • #2
    After conducting some more research, I changed routines based upon my desire to simply put on size and strength. My true give a damn about abs showing or stepping on stage is none. I just am not genetically gifted for it, and I respect the shit out of those who are.

    New routine looks like this

    Week A
    - Warm Ups I chose (wasn't told this #) between 20-50 reps depending on how the muscle feels
    - 1st set 30-40 reps
    -2nd set 20-30 reps
    -3rd set 10-20 reps

    Weight cn slightly go up each set if I want to try it, but I must be careful

    Week B (different exercises for this week)
    - Warm Ups
    -12-15 Reps per set

    Bit more weight on week B


    3 exercises per body part
    3 sets per exercise

    Split

    MON- Chest/Shoulders
    Tue- Cardio
    Wed- Legs
    Thur- cardio
    Fri- Back/Biceps(these only get two working sets)/Triceps


    I'll post up Monday's results from this new routine after class today.


    I appreciate any advice, tips, tricks, or notes anyone has to offer.


    J
    Last edited by Godsmack; 03-18-2015, 08:14 AM.
    "No man ever won a war by dieing for his county. He did it by making the other poor dumb bastard die for his."

    George Patton


    Get your Protein where the real men get theirs, TrueProtein.com

    5% off with Dicount code JNR490, and 10% off orders over 10 lbs!!!

    Comment


    • #3
      Monday I f igured out that such a high warm up amt is detrimental down the line, so I am solidly dropping it to 20 per exercise. The numbers convince me to tweak this. Number of reps are in parenthesis.

      Chest

      -Chest Press
      WU- nothing (50)
      1st- 25 [a side] (40)
      2nd- 30 (30)
      3rd- 30 (20 with the last 5 a bit awkward)

      - Cable XO
      WU- 10 [per side] (50)
      1st- 15 (37)
      2nd- 15 (15) dropped it part way through. Too a pause then got (13) more
      3rd- 15 (19)

      - Seated Pec Fly
      WU- 15 (25)
      1st- 45 (35)
      2nd- 45 (20)
      3rd- 45 (12)

      Shoulders

      Front Plate raise
      WU- 10 (30)
      1st- 25/10 (15/25) [dropped the plate part way thru the set as my shoulders said nope]
      2nd- 10 (27)
      3rd- 10 (11)

      Side DB Lat Raise
      WU- No weights just gravity
      1st- 5/3 [per side] (10/20)
      2nd- 3 (26)
      3rd- 3 (20)

      Shrugs
      WU- Squat Bar (I believe its a 45lb bar) (30)
      1st- +10 [per side] (35)
      2nd- +10 (22)
      3rd- +10 (10/10) [While I did the first 10 fine, my grip gave out and I knew I could do 10 more)


      While these numbers are low as hell, they are my numbers. I will increase them.

      Any suggestions on what to do for week B are very welcome, and I look forward to filling in more of this.


      J
      "No man ever won a war by dieing for his county. He did it by making the other poor dumb bastard die for his."

      George Patton


      Get your Protein where the real men get theirs, TrueProtein.com

      5% off with Dicount code JNR490, and 10% off orders over 10 lbs!!!

      Comment


      • #4
        Wednesday....legs day.....not so bad as leaving the gym, but I woke up sore as hell.

        Quads

        Hack Squats
        WU- Machine weight (20)
        1st- 50 (33)
        2nd- 50 (20)
        3rd- 50 (13)

        Leg Extension
        WU- 30 (20)
        1st- 45 (32)
        2nd- 45 (26)
        3rd- 45 (17)

        Leg Press (cable machine as the plate machine was tied up for sometime)
        WU- 80 (20)
        1st- 160 (24)
        2nd- 160 (22)
        3rd- 160 (14)

        Hamstings

        HS Extensions
        WU- BW (20)
        1st- 10 (33)
        2nd- 10 (22)
        3rd- 10 (14)

        Had planned on Stiff Legged Deadlifts, but did not do them, as we have no 'real' platform, nor any cage

        Calves

        Hack Calf Raise
        WU- Sled weight (20)
        1st- 50 (35)
        2nd- 50 (27)
        3rd- 50 (20)

        Seated Calf Raise
        WU- 55 (20)
        1st- 90 (40)
        2nd- 90 (17/10 like a baby I racked it because the battery acid feeling was too strong)
        3rd- 90 (17)

        Hip Flexors

        Adductors
        WU- 40 (20)
        1st- 85 (40)
        2nd- 85 (30)
        3rd- 85 (20)

        Abductors
        WU- 55 (20)
        1st- 100 (37)
        2nd- 100 (30)
        3rd- 100 (20)


        Legs are sore as hell this morning, but thanks to the extreme stretching shown here at IM, I gave em a great stretch before I left the gym yesterday. This made the discomfort not even 1/4 as bad as it used to be.


        J
        "No man ever won a war by dieing for his county. He did it by making the other poor dumb bastard die for his."

        George Patton


        Get your Protein where the real men get theirs, TrueProtein.com

        5% off with Dicount code JNR490, and 10% off orders over 10 lbs!!!

        Comment


        • #5
          I've been doing the high reps now for close to a year, followed by a week of heavier lower reps and really like it. I certainly am not to trying to put on tons of mass, but my joints feel much better since doing it this way....and I really like the every other week changing things up with lower reps and higher weight...I've turned into a creature of variety..
          Heckman aka "WISE" OLD MAN

          Comment


          • #6
            Hi J First off, happy belated birthday and big props to you for making healthy lifestyle changes. Good luck!

            That's an interesting training template. Where did you find it?

            Seems like it would be good for the joints.
            2014 Greater Gulf States 2nd WPD Class B
            2010 Jr. USA 2nd LHW
            2009 Houston Pro/Am 1st LHW & Overall (Am)
            2008 Jr. Nationals 5th LHW
            2007 Greater Gulf States 1st LHW
            2007 LA Championships 1st LHW & Overall

            Comment


            • #7
              I discovered it by talking to someone on here about their training methods. When I indicated my desire to add some mass and strength while taking care of my joints (bad knees, bad shoulder) this was suggested. I figure I can give it a go for a good solid 8 weeks, and do my damndest to follow what was outlined as well as eat right. Whats the worst that happens? I find out it didn't work for me, and I look for something more suited to my desires. It's not like what I was doing before this routine was working either.

              Also thanks for the belated birthday wishes, as well as the props for the changes. Minus the diet (honestly due to current living situation) I am doing pretty well. The craving for a ciggarette are all but gone, and I feel 10x better with the exception of last night.


              J
              "No man ever won a war by dieing for his county. He did it by making the other poor dumb bastard die for his."

              George Patton


              Get your Protein where the real men get theirs, TrueProtein.com

              5% off with Dicount code JNR490, and 10% off orders over 10 lbs!!!

              Comment


              • #8
                After waking up early Friday morning with gerd, I was not able to down much food, or water until I worked out. As a result I had no fuel to burn. Not pleased with the opening routine, but I know with better food and appropriate water intake, this can change.

                Back

                Seated Row
                WU- 40 (20)
                1st- 70 (33)
                2nd- 70 (20)
                3rd- 70 (10)

                Bent Over Row (not using this again)
                WU- 30 (20)
                1st- 50 (35)
                2nd- 50 (21)
                3rd- 50 (13)

                Seated Pulldown
                WU- 60 (20)
                1st- 80 (13/17) my grip gave the hell out, and this was too much of a jump
                2nd- 70 (18/6)
                3rd- 70 (13)

                Biceps

                Cable Rope Curl
                WU- 20 (30)
                1st- 40 (35)
                2nd- 40/30 (10/14) I knew I had more left in the tank and wanted to get it

                Preacher Curls
                WU- Bar (20)
                1st- +10 (10/17)
                2nd- +10 (13)

                Hammer Curls
                WU- 5 (20)
                1st- 10 (30)
                2nd- 10 (19)

                Triceps

                Skip extensions (leaned over the breacher bench)
                WU- 10 lb plate (20)
                1st- 30 lb bar (36)
                2nd- 30 (27)
                3rd- 30 (20)

                Tricep cable extensions
                WU- 20 (20)
                1st- 40 (36)
                2nd- 40 (27)
                3rd- 40 (20)

                Cable Pushdown
                WU- 20 (20)
                1st- 40 (40)
                2nd- 40 (30)
                3rd- 40 (20)


                My bicep exercises need some work, and my cardiovascular system is shit. I was gassed and dripping sweat in shorts and a tshirt within 2 exercises. I hope to fix these with more exercise and a better diet.


                J
                "No man ever won a war by dieing for his county. He did it by making the other poor dumb bastard die for his."

                George Patton


                Get your Protein where the real men get theirs, TrueProtein.com

                5% off with Dicount code JNR490, and 10% off orders over 10 lbs!!!

                Comment


                • #9
                  I would think that it being a new training stimulus, it will get you some results as a worst case scenario. Hard to beat that. Most programs will get results if you really work it. If you need to switch it up down the road, so be it.

                  Can you identify what it was about your last training program that caused you to not get the results you desired?
                  2014 Greater Gulf States 2nd WPD Class B
                  2010 Jr. USA 2nd LHW
                  2009 Houston Pro/Am 1st LHW & Overall (Am)
                  2008 Jr. Nationals 5th LHW
                  2007 Greater Gulf States 1st LHW
                  2007 LA Championships 1st LHW & Overall

                  Comment


                  • #10
                    I was going to go with the old standard 3x10, but when contemplating it, realized that the results I achieved just were not what I wanted. I looked into and did a week of 5x5, and was discussing its benefits with someone I truly respect. When we discussed this routine, the idea of what I have changed to was brought up. It was introduced in part due to my having nagging injuries in my knees among other areas.

                    Since starting this program, I feel a better 'pump' (and God I despise using that word) at the end of a muscle's exercise; I feel accomplished when I leave the gym; and as I have never done this program before, it feels like it will achieve results since others have achieved little to nothing. Now a good chunk of that may be due to diet. That being said, I am anxiously looking forward to getting a new place and eating better. As anyone with roomates who are not on the same path as you knows, they bring in other shit and you snack on it, or they eat what you made for yourself.

                    Tonights bits will be up in a bit, and god do I have bitch shoulders.

                    J
                    "No man ever won a war by dieing for his county. He did it by making the other poor dumb bastard die for his."

                    George Patton


                    Get your Protein where the real men get theirs, TrueProtein.com

                    5% off with Dicount code JNR490, and 10% off orders over 10 lbs!!!

                    Comment


                    • #11
                      Stay focused and committed to making the changes you want with your physique and lifestyle don't let someone else who is not a like minded person get you side tracked....cause misery loves company and they will try....Consistency wins at the end of the day!
                      Heckman aka "WISE" OLD MAN

                      Comment


                      • #12
                        Yesterday started week B. This means different exercises and 12-15 rep ranges.

                        Chest

                        DB Incline Bench Press
                        WU- 15 (15)
                        1st- 20 (15)
                        2nd- 20 (15)
                        3rd- 20 (15)

                        Incline Press
                        WU- 20 (15)
                        1st- 25 (15)
                        2nd- 25 (13)
                        3rd - 25 (11)

                        Decline Fly
                        WU- 10 (15)
                        1st- 15 (15)
                        2nd- 15 (14)
                        3rd- 15 (14)

                        Shoulders

                        Behind Neck Press [NO ENDURANCE HERE]
                        WU- Bar (45 lbs) (15)
                        1st- +10/+5 (10/5)
                        2nd- +5 (12)
                        3rd- +5 (5/3/4)

                        Seated Shoulder press (cable)
                        WU- 30 (15)
                        1st -40/30 (10/5)
                        2nd- 30 (8/6)
                        3rd- 30 (7/5)

                        Shrugs
                        WU- 90 (15)
                        1st- 140 (15)
                        2nd- 140 (15)
                        3rd- 140 (15)

                        As you can see, minus shrugs, I have some insanely weak shoulders. Shrugs are only 1/2 weak.


                        J
                        "No man ever won a war by dieing for his county. He did it by making the other poor dumb bastard die for his."

                        George Patton


                        Get your Protein where the real men get theirs, TrueProtein.com

                        5% off with Dicount code JNR490, and 10% off orders over 10 lbs!!!

                        Comment


                        • #13
                          Originally posted by Heckman View Post
                          Stay focused and committed to making the changes you want with your physique and lifestyle don't let someone else who is not a like minded person get you side tracked....cause misery loves company and they will try....Consistency wins at the end of the day!
                          Oddly enough I came home from class last night to find out that the house is going to a new diet. The 'diet' has some odd rules to it, but it works for me as it will keep certain people out of my shit.


                          J
                          "No man ever won a war by dieing for his county. He did it by making the other poor dumb bastard die for his."

                          George Patton


                          Get your Protein where the real men get theirs, TrueProtein.com

                          5% off with Dicount code JNR490, and 10% off orders over 10 lbs!!!

                          Comment


                          • #14
                            I like the concept of the program, and am curious to see how it goes for you. It's unfortunate that the pump has gotten kind of a bad rap in some circles. It has its place. All that matters is if it works for you.

                            Man, sounds like you might be rubbing off on your roommates for making some changes. Like Heckman said, stay focused on your goals. One day at a time.
                            2014 Greater Gulf States 2nd WPD Class B
                            2010 Jr. USA 2nd LHW
                            2009 Houston Pro/Am 1st LHW & Overall (Am)
                            2008 Jr. Nationals 5th LHW
                            2007 Greater Gulf States 1st LHW
                            2007 LA Championships 1st LHW & Overall

                            Comment


                            • #15
                              Originally posted by Godsmack View Post
                              Yesterday started week B. This means different exercises and 12-15 rep ranges.


                              Behind Neck Press [NO ENDURANCE HERE]
                              WU- Bar (45 lbs) (15)
                              1st- +10/+5 (10/5)
                              2nd- +5 (12)
                              3rd- +5 (5/3/4)


                              As you can see, minus shrugs, I have some insanely weak shoulders. Shrugs are only 1/2 weak.


                              J
                              I stopped doing the behind the neck a long time ago..I just could not ever find my sweet spot for them and always felt like I was on the verge on an injury...and I used very light weight for them.
                              Heckman aka "WISE" OLD MAN

                              Comment

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