Powerbuilding!

  1. Registered User
    fballfanatik3's Avatar
    Stats
    6'2"  210 lbs.
    Join Date
    Jan 2010
    Location
    New York
    Age
    19
    Posts
    15
    Rep Power
    63

    Powerbuilding!


    Starting the BossHogg Routine today, had my first "push" workout and boy did i feel good after only a 40 minute workout!

    Push:
    Squats
    Bench Press
    Military Press
    Close Grip Bench

    Pull:
    Deadlifts
    Barbell Rows
    Reverse Grip Pulldowns
    Jailhouse Rows

    Working out monday-wednesday-friday, doing abs/forearms/calves/cardio tuesday and thursday, maybe saturdays

    Diet:
    Gainer shake first thing in the morning and after workout+20 minutes 3.5 mph @ 8.5 incline
    2 whole eggs, 12 egg whites, scoop of whey (first meal)
    12 oz chicken / steak, sweet potatoe, scoop of whey (every 2-3 hours)
    Two scoops casein (before bed)

    Any tips/criticism much appreciated, looking to improve on all my compound movements... and basically get ****ing huge

  2. Running with the Big Boys
    Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Location
    Texas
    Age
    30
    Posts
    23,074
    Rep Power
    917999

    Chins/Pullups and lots of them.
    M.Ed. Ex Phys
  3. Registered User
    MM11's Avatar
    Stats
    6'0"  205 lbs.
    Join Date
    Nov 2007
    Location
    Ohio
    Age
    28
    Posts
    1,818
    Rep Power
    17826

    To add to rodjas comment dips. Weighted if possible.
    •   
       

  4. Registered User
    CaponeCEO's Avatar
    Stats
    5'10"  180 lbs.
    Join Date
    Aug 2007
    Location
    Boston
    Age
    33
    Posts
    694
    Rep Power
    456

    16 years old? 6'2" and 210lbs. That has to be an error!
  5. The BPS Rep
    Board Sponsor
    Resolve's Avatar
    Stats
    6'4"  280 lbs.
    Join Date
    Apr 2008
    Posts
    8,066
    Rep Power
    350691

    Quote Originally Posted by CaponeCEO View Post
    16 years old? 6'2" and 210lbs. That has to be an error!
    Nah, it's possible. I was 6'4", 230 at 16. I wasn't ripped, but I was big.
    Bulk Performance Solutions
    --No Proprietary Blends, All Performance--

    ***NOW @ NP***
  6. Registered User
    CaponeCEO's Avatar
    Stats
    5'10"  180 lbs.
    Join Date
    Aug 2007
    Location
    Boston
    Age
    33
    Posts
    694
    Rep Power
    456

    Quote Originally Posted by Resolve View Post
    Nah, it's possible. I was 6'4", 230 at 16. I wasn't ripped, but I was big.
    Lucky prick. I was about 5'4" and 115lbs at 16. Ive since grown, but tis my genetics that filling out late is our curse.
  7. Registered User
    fballfanatik3's Avatar
    Stats
    6'2"  210 lbs.
    Join Date
    Jan 2010
    Location
    New York
    Age
    19
    Posts
    15
    Rep Power
    63

    Quote Originally Posted by CaponeCEO View Post
    16 years old? 6'2" and 210lbs. That has to be an error!
    haha no error here, ive always been a big kid.
    And a question about dips: a few weeks ago, i was doing weighted dips, and attempted three plates. the first few reps went good, then at the bottom of the fourth rep, i felt like a crack/pop across my sternum, and I thought my chest split open! Much to my relief I looked down and I was still intact, but to this day I cant even do bodyweight dips without a splitting pain, although i can do any other chest exercise (bench, flyes, pullovers, push ups, etc) just fine. any ideas?
  8. The BPS Rep
    Board Sponsor
    Resolve's Avatar
    Stats
    6'4"  280 lbs.
    Join Date
    Apr 2008
    Posts
    8,066
    Rep Power
    350691

    Get it checked out. MrKleen can't do weighted dips for the same reason - he messed up his sternum. I don't think he did it doing dips, though. Either way, that's something for a Dr. to look into.
    Bulk Performance Solutions
    --No Proprietary Blends, All Performance--

    ***NOW @ NP***
  9. Registered User
    bluesfan4eva's Avatar
    Stats
    6'0"  205 lbs.
    Join Date
    Feb 2011
    Age
    25
    Posts
    54
    Rep Power
    71

    Quote Originally Posted by fballfanatik3 View Post
    Starting the BossHogg Routine today, had my first "push" workout and boy did i feel good after only a 40 minute workout!

    Push:
    Squats
    Bench Press
    Military Press
    Close Grip Bench

    Pull:
    Deadlifts
    Barbell Rows
    Reverse Grip Pulldowns
    Jailhouse Rows

    Working out monday-wednesday-friday, doing abs/forearms/calves/cardio tuesday and thursday, maybe saturdays

    Diet:
    Gainer shake first thing in the morning and after workout+20 minutes 3.5 mph @ 8.5 incline
    2 whole eggs, 12 egg whites, scoop of whey (first meal)
    12 oz chicken / steak, sweet potatoe, scoop of whey (every 2-3 hours)
    Two scoops casein (before bed)

    Any tips/criticism much appreciated, looking to improve on all my compound movements... and basically get ****ing huge
    looks fun gotta love those compound exercises
  10. Registered User
    TheKanezzi's Avatar
    Stats
    6'1"  208 lbs.
    Join Date
    Jul 2009
    Age
    30
    Posts
    137
    Rep Power
    12937

    I love the bosshogg routine, i ran it for about 9months. My only suggestion is to keep intensity high, otherwise this routine is not that great. But, with high intensity its great. Dont add too much to it, and yes tons of chins and dips would be great
  11. Registered User
    fballfanatik3's Avatar
    Stats
    6'2"  210 lbs.
    Join Date
    Jan 2010
    Location
    New York
    Age
    19
    Posts
    15
    Rep Power
    63

    ive been doing this routine for like two weeks now (third week tomorrow) and its rediculous fun, my strength is going up each week and i love the feeling of constantly pushing and pulling crazy weights. just gotta get my sleep and diet on point (winter recess was this week so my diet went to ****) and we'll see how far i can push this!
    as far as chins and dips, you think i could include them before the workout as a kind of warm up or should i just adjust the exercises im doing to fit them in?
  12. Registered User
    TheKanezzi's Avatar
    Stats
    6'1"  208 lbs.
    Join Date
    Jul 2009
    Age
    30
    Posts
    137
    Rep Power
    12937

    i would do chins on pull, dips on push, plus i would add them into the end of the workout.
  13. Registered User
    goonstopher's Avatar
    Stats
    5'10"  206 lbs.
    Join Date
    May 2010
    Location
    North Jersey
    Age
    31
    Posts
    386
    Rep Power
    250

    12oz chicken + a scoop of whey is way overkill for anyone except a 300 pound pro. NO need for 100g of protein at each meal
  14. Registered User
    Swift's Avatar
    Stats
    5'11"  200 lbs.
    Join Date
    Feb 2011
    Posts
    68
    Rep Power
    77

    Quote Originally Posted by goonstopher View Post
    12oz chicken + a scoop of whey is way overkill for anyone except a 300 pound pro. NO need for 100g of protein at each meal
    ya just wasting protein your body cant digest that much protein at once.i wouldn't take a over 45 grams per meal,and just increase the amount of meals.
  15. Registered User
    goonstopher's Avatar
    Stats
    5'10"  206 lbs.
    Join Date
    May 2010
    Location
    North Jersey
    Age
    31
    Posts
    386
    Rep Power
    250

    Quote Originally Posted by Swift View Post
    ya just wasting protein your body cant digest that much protein at once.i wouldn't take a over 45 grams per meal,and just increase the amount of meals.
    I personally do 50-60, this whole "most amount you can process" is a bit of a myth. You will process if but it will become glucose and energy or fat. You do however start training your body to do this more readily which isn't a good thing.
  16. Registered User
    fballfanatik3's Avatar
    Stats
    6'2"  210 lbs.
    Join Date
    Jan 2010
    Location
    New York
    Age
    19
    Posts
    15
    Rep Power
    63

    Quote Originally Posted by goonstopher View Post
    12oz chicken + a scoop of whey is way overkill for anyone except a 300 pound pro. NO need for 100g of protein at each meal
    Yea I cut out the protein shake with each meal, became too expensive, I guess I went a bit overboard with my protein intake
  17. Registered User
    goonstopher's Avatar
    Stats
    5'10"  206 lbs.
    Join Date
    May 2010
    Location
    North Jersey
    Age
    31
    Posts
    386
    Rep Power
    250

    Quote Originally Posted by fballfanatik3 View Post
    Yea I cut out the protein shake with each meal, became too expensive, I guess I went a bit overboard with my protein intake
    The protein that costs .50 a scoop got too expensive? What about the $5 in chicken at each meal?

    I am not advocating protein over chicken just saying protein powder SAVES money
  18. Registered User
    fballfanatik3's Avatar
    Stats
    6'2"  210 lbs.
    Join Date
    Jan 2010
    Location
    New York
    Age
    19
    Posts
    15
    Rep Power
    63

    but then again chicken and steak are whole food sources and provide a different variety of amino acids and more calories than just guzzling protein shakes
  19. Registered User
    goonstopher's Avatar
    Stats
    5'10"  206 lbs.
    Join Date
    May 2010
    Location
    North Jersey
    Age
    31
    Posts
    386
    Rep Power
    250

    Quote Originally Posted by fballfanatik3 View Post
    but then again chicken and steak are whole food sources and provide a different variety of amino acids and more calories than just guzzling protein shakes
    Other reasons can be used but price isn't one of them. Chicken provides very little additional calories...

    I'd think at your age the parents are willing to buy you the food without question but put a budget on the protein?

    It's all good though, just use whatever works for you but don't think either is better or worse on their own (not considering all circumstances) I know food and protein each work best for me at different times in my day and life. Will say most bloated I ever was when I sent to straight protein shakes during finals in college.
  20. Registered User
    swollen87's Avatar
    Stats
    5'11"  210 lbs.
    Join Date
    Dec 2010
    Location
    nj
    Posts
    1,766
    Rep Power
    2719

    i think 100g of protien or more each meal is very possible to digest....

    do u think a fu*king caveman only digested 30-60g protien every time he killed a buffalo?

    plus its a very different period of digestion whey vs chicken ...
    Quote Originally Posted by alwaysgaining View Post
    I've also done fasting and doseing and felt grealt anabolicness , deffint hunger but I'm stronger than that keep full and vascular and strength gose up
    http://anabolicminds.com/forum/cycle-info/177245-swollen87s-training-log.html
  21. Registered User
    goonstopher's Avatar
    Stats
    5'10"  206 lbs.
    Join Date
    May 2010
    Location
    North Jersey
    Age
    31
    Posts
    386
    Rep Power
    250

    Quote Originally Posted by swollen87 View Post
    i think 100g of protien or more each meal is very possible to digest....

    do u think a fu*king caveman only digested 30-60g protien every time he killed a buffalo?

    plus its a very different period of digestion whey vs chicken ...
    Digest... YES... assimilate? NO

    You WILL digest anything you eat - nothing will get wasted it will just be turned into very expensive sugar.

    Also you simplistic caveman idea... They would go days without any protein, starvation and super compensation changes your body juuuuust a little
  22. Registered User
    fballfanatik3's Avatar
    Stats
    6'2"  210 lbs.
    Join Date
    Jan 2010
    Location
    New York
    Age
    19
    Posts
    15
    Rep Power
    63

    so its been about four weeks since i started the program, and ive definately gone up in all my lifts, but ive gained some unwanted fat, and i havent put on much muscle, except for in my quads and back. My arms look like theyve lost some mass. My abs have gone from a six pack to barely a four pack, ive developed love handles, and my glutes/chest are starting to get, for loss of a better word, just plain droopy. ive cut out the carbs after my 5 o clock meal, switched out the casein for 1 1/2 cups of cottage cheese, and switched from a whole sweet potatoe to only half. im constantly tired even though im getting 6-8 hours of sleep, and over the passed week my workouts have gone downhill. Now i know you are supposed to put on some fat during bulking, but its packing on way too fast. what should i do?
  23. Registered User
    TheKanezzi's Avatar
    Stats
    6'1"  208 lbs.
    Join Date
    Jul 2009
    Age
    30
    Posts
    137
    Rep Power
    12937

    Sounds like too many calories, if you post up everything you normally eat we can help you better
  24. Registered User
    fballfanatik3's Avatar
    Stats
    6'2"  210 lbs.
    Join Date
    Jan 2010
    Location
    New York
    Age
    19
    Posts
    15
    Rep Power
    63

    Quote Originally Posted by TheKanezzi View Post
    Sounds like too many calories, if you post up everything you normally eat we can help you better
    Its at the top of this thread and i made changes to it in the paragraph i wrote before
  25. Registered User
    BigBen89's Avatar
    Stats
    6'0"  195 lbs.
    Join Date
    Apr 2010
    Location
    US
    Posts
    61
    Rep Power
    85

    Quote Originally Posted by CaponeCEO View Post
    16 years old? 6'2" and 210lbs. That has to be an error!
    I was about 285lbs at 6ft when I was 16, and ripped to shreads! Nah, im joking I was a fat F****, but im down to 192lbs now
  26. Registered User
    StackedCop's Avatar
    Stats
    6'1"  220 lbs.
    Join Date
    Nov 2010
    Location
    America
    Posts
    5,720
    Rep Power
    135803

    How many times a day are you eating and long do you wait between meals?

    Reason I ask is because I recently went from eating every 2 hours to eating every 3.5-4.5 hours. I still eat the same amount at the end of the day but I'm not force feeding myself every 2 hours. Also I take 5 grams of BCAAs 2 hours after every meal. I haven't lost any mass like I thought I would. In fact I look fuller and my waist is thinning out. I'm also not as bloated and i don't feel as tired thru out the day.

  27. Registered User
    fballfanatik3's Avatar
    Stats
    6'2"  210 lbs.
    Join Date
    Jan 2010
    Location
    New York
    Age
    19
    Posts
    15
    Rep Power
    63

    Quote Originally Posted by StakedCop View Post
    How many times a day are you eating and long do you wait between meals?

    Reason I ask is because I recently went from eating every 2 hours to eating every 3.5-4.5 hours. I still eat the same amount at the end of the day but I'm not force feeding myself every 2 hours. Also I take 5 grams of BCAAs 2 hours after every meal. I haven't lost any mass like I thought I would. In fact I look fuller and my waist is thinning out. I'm also not as bloated and i don't feel as tired thru out the day.
    Usually 2 hours. at first i did have to force myself to eat these, but now my metabolism has caught on, and if i dont eat every two hours i literally feel like i havent eaten in days. i eat whole foods five times a day (six if you count the cottage cheese, but ive switched back to casein protein since ive written this) and i have a weight gainer shake right when i wae up and 30 minutes after my workout/cardio (i take animal nitro as soon as im done with cardio)
  28. Registered User
    fballfanatik3's Avatar
    Stats
    6'2"  210 lbs.
    Join Date
    Jan 2010
    Location
    New York
    Age
    19
    Posts
    15
    Rep Power
    63

    bump
  •   

      
     

Similar Forum Threads

  1. Bodybuilding/Powerbuilding/Powerlifting/Crossfit? What to do!?
    By DaveWalton in forum Exercise Science
    Replies: 7
    Last Post: 02-25-2009, 07:26 AM
  2. Powerbuilding training log.
    By KillaKurt in forum Workout Logs
    Replies: 4
    Last Post: 07-03-2007, 10:18 PM
  3. Powerbuilding
    By Nelson in forum Exercise Science
    Replies: 8
    Last Post: 08-25-2003, 12:41 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in