GymRat's Workout Log

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    Hey GymRat, i think your putting to much emphasis on squats and DL boosting test. It does boost test, but to my knowledge its very temporary because you body thinks its getting into a fight while you do something as intense as squats or DL so it releases test to help you through the traumatic experience!

    Maybe like how some people squat heavy weight for 6 reps before sprinting. It helps out their sprint time. Maybe if you did something like that on Chest day, but i dunno. I dont think the test boost from squats is that significant. I think its an old wives-tale from coaches to convince their athletes to squat! But I could be wrong about this one!

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    Quote Originally Posted by buster0371 View Post
    Hey GymRat, i think your putting to much emphasis on squats and DL boosting test. It does boost test, but to my knowledge its very temporary because you body thinks its getting into a fight while you do something as intense as squats or DL so it releases test to help you through the traumatic experience!

    Maybe like how some people squat heavy weight for 6 reps before sprinting. It helps out their sprint time. Maybe if you did something like that on Chest day, but i dunno. I dont think the test boost from squats is that significant. I think its an old wives-tale from coaches to convince their athletes to squat! But I could be wrong about this one!
    I found a scientific study a while back that stated that testosterone levels dissipate back to normal or slightly above normal levels anywhere from a few hours or a few days after squatting.

    For weightlifters who train with high intensity, 3-4 days per week, we demand a constant high range of testosterone.
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    very nice. yeah i can even feel it. I took a break from lifting for about a year (i been lifting on and off since 14), and the past 5 months i've gotten back into lifting and i can feel the test levels just elevated all the time! feelin' like an alpha male HOMIE

    hey put your old avi up its cooler cuz its YOU
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    Quote Originally Posted by buster0371 View Post
    very nice. yeah i can even feel it. I took a break from lifting for about a year (i been lifting on and off since 14), and the past 5 months i've gotten back into lifting and i can feel the test levels just elevated all the time! feelin' like an alpha male HOMIE

    hey put your old avi up its cooler cuz its YOU
    It looked too blurry to me. I'll update the avatar with a pic of me when I put the new "before" pics up. Perhaps a back shot.
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    YEAHHHHHHHHHHHHHHHHH!!!!!!!!!!
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    Thought I'd throw this on here, it's a video filmed about five weeks ago of me bench pressing 265 pounds.

    YouTube - 265 x 1; bench press

    Excuse the feet in the air, I did that for a couple months to try to prevent a back arch for optimal stimulus; however, this is 265 pounds and it was filmed roughly about five weeks ago. It wasn't a 1RM, this was done early in the morning before I had breakfast and a sloppy warm up, my 1RM is around 275, give or take.
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    Quote Originally Posted by GymRat7197 View Post
    Thought I'd throw this on here, it's a video filmed about five weeks ago of me bench pressing 265 pounds.

    http://www.youtube.com/watch?v=pL8kSpE6ea8

    Excuse the feet in the air, I did that for a couple months to try to prevent a back arch for optimal stimulus; however, this is 265 pounds and it was filmed roughly about five weeks ago. It wasn't a 1RM, this was done early in the morning before I had breakfast and a sloppy warm up, my 1RM is around 275, give or take.
    hmmm, im on my weird computer so i cant see the video but ill check it out later. I thought arching the back was good for getting more weight up?
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    It is, as it decreases the length that the bar as the travel on the eccentric / concentric portions to the range of motion; however, the con of using this is it decreases the stimulus. So if you were to train for primary hypertrophy/secondary strength, the suitable approach would be keeping the back as flat as possible.
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    Day 1 | Week 1 | Back & Triceps

    Pullup:
    +5 lbs | 5 sets | 5 reps of alternating hand placement, wide grip, close grip, middle grip

    Barbell Row:
    115 lbs | 3 sets | 8 reps

    Deadlift:
    225 lbs | 1 set | 5 reps

    Dips:
    BW | 3 sets | 8 reps

    Close grip bench press:
    135 lbs | 2 sets | 10 reps
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    Eat more, your diet is a little light for a young guy who wants to train heavy. Don't get caught up in trying to watch what you eat, you will be sacrificing the size and strength you should be gaining now.
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    Quote Originally Posted by jcp2 View Post
    Eat more, your diet is a little light for a young guy who wants to train heavy. Don't get caught up in trying to watch what you eat, you will be sacrificing the size and strength you should be gaining now.
    I'm going to gradually increase the portions of each meal so that I'm ensured to gain weight.
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    Adding in additional information that wasn't put into the workout log previously.

    Height: 5'7"
    Weight: 185 pounds
    Bodyfat: unknown, although a legitament guess would range around 21%
    Age: 19 years old
    Exerpience: 3 years
    Supplements: Hordex, Creatine Monohydrate, Whey Protein, Muscle Milk, Animal Pak Multi-Vitamins

    Diet:
    Meal 1- Eggs, Cereal, Multi-vitamin, hordex
    Meal 2- Whey Protein Shake, 1 scoop
    Meal 3- Grilled Chicken, Brown Rice, Applesauce
    Meal 4- Whey Protein Shake, 1 scoop (post-workout), banana, creatine mixed with whey
    Meal 5- Grilled Chicken or Tuna, Veggies, Brown Rice or Pasta
    Meal 6- Muscle Milk Casein, hordex

    2009 Goals:
    Bench Press: 300 pounds
    Squat: 275 pounds
    Deadlift: 355 pounds
    Weight: 190 pounds

    Starting a cutting phase with p90x January 2,010.

    Lifts and Statisitcs:
    Bench Press: 265 pounds; 210 for reps
    Deadlift: 300 pounds; 255 for reps
    Squat: 225 pounds; 185 for reps

    Day 3 | Week 1 | Legs, Shoulders and Abdominals

    Press:
    135 lbs | 3 sets | 5 reps

    Squat:
    175 lbs | 3 sets | 5 reps

    Sit Ups:
    +45 lbs | 3 sets | 10 reps

    Leg Raises:
    BW | 1 set | 15 reps
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    Nice log so far. Looking forward to see you throw some weight up.
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    Quote Originally Posted by MrBigPR View Post
    Nice log so far. Looking forward to see you throw some weight up.
    Thanks. I'm hoping to increase my squat, deadlift and bench press. If those increase, I should see significant increases on other movements - my favorite being pullups .
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    Remember weight is nothing but a number. Keep solid form and the plates will add up. Good luck bro.
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    thats a big number for the deadlifts, looks like your legs need a little catching up! hows the creatine mono working for you? do you have a simple carb supplement to help it absorb better? I think complex carbs work as well for absorbtion of the creatine, but not as well.

    mr big PR can you shed some light?

    i just got off my creatine mono after being on it for 3 moths and I actually gained a pound!! I thought for sure I was going to lose 4-6 lbs. any idea how this is possable? I have been slacking in the gym lately too.... Maybe my body got desensitized to the creatine and it lost its effect, so when i got off it, no weight loss?....
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    Creatine can give users water weight. Depending on Diet this can be avoided. Creatine doesn't need a special mechanism to make it absorb better, a loading phase is needed to "fill" the muscle. Grape juice is the best if you believe in better absorption. 5G pre and post is optimal dosing.

    Over time if your training is spot on the water volume in the muscle caused by creatine will actually fill out with new muscle fibers. I've used creatine once when i was 21 and it definately helped. Make sure you are drinking more water than usual, cramping can occur. Especially in your legs.
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    Quote Originally Posted by MrBigPR View Post
    Creatine can give users water weight. Depending on Diet this can be avoided. Creatine doesn't need a special mechanism to make it absorb better, a loading phase is needed to "fill" the muscle. Grape juice is the best if you believe in better absorption. 5G pre and post is optimal dosing.

    Over time if your training is spot on the water volume in the muscle caused by creatine will actually fill out with new muscle fibers. I've used creatine once when i was 21 and it definately helped. Make sure you are drinking more water than usual, cramping can occur. Especially in your legs.
    reps, the pharmacist does it again!!!!!!

    creatine is for sure one of my favorite supplements, why dont you use creatine now PR?
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    I throw the creatine in my whey protein shake. Other forms of creatine can prevent water weight, like micronised creatine and CEE.
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    i was using creatine mono. that has a lot of water weight huh?
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    Honestly I don't see the need for it now. I'm still getting my muscle memory back. I've got 500g just chillin in my locker.
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    If you are hydrated enough, you won't bloat. I never bloated on creatine mono. Sodium intake has some to do with it too. Really diet in general
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    Usually, not for everyone, just everyone is different with it.

    http://www.bodybuilding.com/fun/topicoftheweek67.htm

    Information on the forms of creatine with their pros and cons.
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    I was thinking of micronized Creatine mono since everything now a days seems to be microed.
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    Yeah, micronised creatine is a tad bit more expensive but many reviews conclude it's effectiveness to be equivalent without the cons of the conventional monohydrate.

    I personally don't find creatine to help me out too much, it sometimes allows me to break a plateau and gives me slightly more endurance than usual with a workout, but nothing significant like these beginners plaster around.
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    Goals before this routine is over, most likely in late August.

    Bench Press: 225 lbs for 3 sets of 5
    Incline Press: 170 lbs for 2 sets of 10
    Deadlift: 275 lbs for 1 set of 5
    Squat: 225 lbs for 3 sets of 5
    Press: 135 lbs for 3 sets of 8

    I always told myself, once I hit 275 on deadlifts and squats, 225 on benches, 135 on presses, and 25 reps on pullups, instead of continuing to increase the weight I would increase the reps to try a higher repetition workout scheme, for example 3 sets of 10 with 225, 275, 135, 3 sets of 10 with pullups. By that time I should be strong enough to begin bodybuilding splits and techniques.
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    It's not like me to switch cycles on the fist week, but I found a variation to a push/pull routine and I'm absolutely desperate to try it. It's a four day routine.

    Day 1 - Heavy Push
    3 x 5 with flat bench
    3 x 5 with press
    3 x 5 with incline press
    3 x 5 with dips

    day 3 - light pull
    3 x 10 with pullups
    3 x 10 with barbell rows
    3 x 10 with deadlifts
    3 x 10 with dumbell curls

    day 4 - light push
    3 x 8 with flat bench
    3 x 8 with press
    3 x 8 with incline bench
    3 x 8 with dips

    day 5 - heavy pull
    3 x 5 with pullups
    3 x 5 with barbell rows
    3 x 5 with deadlifts
    3 x 5 with chins
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    Week 1- Day 3 - Light Pull

    Pullup:
    BW | 1 set | 10 reps

    Deadlift:
    185 lbs | 3 sets | 10 reps

    Barbell Row:
    110 lbs | 3 sets | 10 reps

    Alternating Dumbell Curls:
    25 lbs | 3 sets | 10 reps
  29. Senior Member
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    why did you go light? feel a little burnt out or you got light every once in a while??.....
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    Have a look at the routine above, it has a heavy push and pull day, then a light push and pull day.
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    Quote Originally Posted by GymRat7197 View Post
    Have a look at the routine above, it has a heavy push and pull day, then a light push and pull day.
    you ever looked into a 5x5 routine bill starr has one that is amazing it's pretty much what I live by you can adjust things from time to time but I always go back to the 5x5 and keep hittin those deads and DEEP squats and that plateau will be history
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    Quote Originally Posted by dmillz224 View Post
    you ever looked into a 5x5 routine bill starr has one that is amazing it's pretty much what I live by you can adjust things from time to time but I always go back to the 5x5 and keep hittin those deads and DEEP squats and that plateau will be history
    Yeah, I recommend Bill Starrs program often, I just don't like the idea of 5 x 5 unless it's weight progressing each set, 5 x 5 with the same amount of weight is too much volume that could take away from intensity.

    Day 4 | Week 1 | Light Push

    Flat Barbell Press:
    165 lbs | 1 set | 8 reps
    170 lbs | 1 set | 8 reps
    175 lbs | 1 set | 8 reps

    Incline Barbell Press:
    135 lbs | 1 set | 8 reps
    135 lbs | 1 set | 6 reps (f)

    Decline Barbell Press:
    135 lbs | 1 set | 10 reps

    Hanging Leg Raises:
    BW | 1 set | 15 reps

    Comments:- Need more endurance. Triceps kept causing me to fail during the incline press, decline presses are very weak and should be stronger than flat benches but I haven't done decline presses in years although they are much needed for me. I'll try to apply the principles of progressive resistance on each session for the next 3-4 weeks. Decline presses should increase significantly as I get more used to performing the push motion in a slightly upside down standpoint. Incline and decline presses need serious work, the flat benches were VERY easy.

    Post workout- 1 scoop of whey, 1 banana
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    Yea the mad cow version is what I use progressive loading by 10- 15% with each set and increasing the load on the last set by at least 5 lbs a week you should check it out if u haven't already I posted my routine in my log if u wanna check it out
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    Yeah increasing the weight each set, starting with two light sets is ideal for me when going 5 total sets of 5 total reps. But if I'm going to train 4-6 reps, I want to train as heavy as possilbe, when I do my workouts with 3 x 5 I can't imagine going another 2 sets, unless of course the weight differs each set.
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    Day 5 | Week 1 | Heavy Pull & Legs

    Pullup:
    +10 lbs | 3 sets | 5 reps

    Barbell Row:
    125 lbs | 3 sets | 5 reps

    Squat:
    135 lbs | 2 sets | 5 reps

    Chins:
    BW | 3 sets | 5 reps
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    Quote Originally Posted by GymRat7197 View Post
    Day 5 | Week 1 | Heavy Pull & Legs

    Pullup:
    +10 lbs | 3 sets | 5 reps

    Barbell Row:
    125 lbs | 3 sets | 5 reps

    Squat:
    135 lbs | 2 sets | 5 reps

    Chins:
    BW | 3 sets | 5 reps
    way to little volume man. u could easy double this workout. even with the most taxing westide workouts u do
    ME movement (Lowerbody day)
    2 back accessory workouts (pulldowns,rows,Pullups etc)
    1 lower back movement
    3 sets of biceps..

    and alot of ppl add a bit to that. i think u can easily add more volume.
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    It's all the volume I need, as I'm trying to master progressive resistance, which would overload muscle by constantly raising intensity, not volume.

    On the contrary, this workout exhausts me because I use enough weight so that I don't have energy for countless movements. If a muscle is being overloaded, it really doesn't matter if it's via volume or intensity, as long as it's being overloaded.
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    Quote Originally Posted by brownstown89 View Post
    way to little volume man. u could easy double this workout. even with the most taxing westide workouts u do
    ME movement (Lowerbody day)
    2 back accessory workouts (pulldowns,rows,Pullups etc)
    1 lower back movement
    3 sets of biceps..

    and alot of ppl add a bit to that. i think u can easily add more volume.
    ^
    x2
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    Quote Originally Posted by GymRat7197 View Post
    It's all the volume I need, as I'm trying to master progressive resistance, which would overload muscle by constantly raising intensity, not volume.

    On the contrary, this workout exhausts me because I use enough weight so that I don't have energy for countless movements. If a muscle is being overloaded, it really doesn't matter if it's via volume or intensity, as long as it's being overloaded.
    in ur profile it says ur max squat is 235, if your doing 135 x 5 thats not over load u should be doing at least 185 x 5..

    your using less bodyweight or less an every lift... i realy dont want o be rude but this workout can use alot more intensity (higher weight) or you can add alot more volume ( more movements.)
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    I'm new to squats.

    The linear progression capable by beginners to movements is categorized as "progressive resistance", in which they have the ability to increase the intensity (weight) on their major compound movements. I am overloading the muscle by adding more weight and when that fails the principles of progressive overload or (adding more volume) would be applied to disallow adaption.

    135 x 5 turns into a 140 x 5 with the next workout and therefore allows the muscle tissue to disambiguate to frequent training of the sake overloading the tissue by constant change of stimulus or tension to the muscle itself. While progressive resistance refers to increasing the intensity each session this advantage should be taken advantage of. Once the principles of progressive resistance fails the substantial advantage of increasing the intensity would no longer apply and therefore adding more volume as you suggested would be a suitable approach.

    With this in mind, my goal is to add more weight and as long as the muscle tissue is being overloaded with an amount of weight that is capable overloading it adequate hypertrophy will be the result.
  

  
 

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