VOTUM IS BIZACKKKK WOOOOOOO
- 11-29-2010, 04:37 PM
VOTUM IS BIZACKKKK WOOOOOOO
What up my brothers in war!??!?!?!?!
I am back!
Just hit my first day in the gym since I returned from Iraq nearly a month ago!
I'd been working my ass off on my truck though, suspension lift, engine work, all kinds of **** so I was sort of keeping up with that, that and doing many pushups whenever I lose at video games!
I ****ing feel great, apologies for the swearing but I am so pumped right now! Want to go shoot my gun haahahahabauahahahahaha!
Picture of the truck is attached, looking fuggin sweet!
Damn I feel good!
All I did was a bunch of decline bench, 205 working sets, a bunch of 225 squats, a bunch of arnold presses, some stretching, a bunch of situps, about 50 pullups super slow concentration....god I feel amazing, can't believe I went so long without hitting it!
Someone please give me an idea for a routine to start bulking during the winter because I need some direction hahaha!
So stoked right now I feel like my head is going to explode!
- 11-29-2010, 08:58 PM
11-30-2010, 03:25 PM
Stronglifts 5x5 is what I chose to get back in it
Inverted Row 3x failure
Pushups 3x failure
Reverse Crunch 3x20
Overhead Press 5x5
Pullups 3x failure
Chinups 3x failure
Prone Bridge 3x 30 seconds
11-30-2010, 07:52 PM
205x5, 205x4, 205x3, 185x5, 185x4
Inverted Row to Failure:
x15, x12, x8
Pushups to Failure:
x48, x20, x20
Holy crap this was nice
First organized day since I made it home, I was 189 when I left Iraq, lost close to 20 pounds since I got back...lots of travelling and no gym helped with that...I am back up to 180 right now, been eating good and have some cottage cheese :P
Strength went slightly down...although I knew I wouldnt be able to do 225x5x5 on the bench so I compensated...I was on cycle when I made that PR as well, and its better to not start with your PRs on 5x5 lol.
Squatting was easy, I just started at 225 because I knew I could make 5x5 easy. 315 was my max for working sets when I left, but was only doing 2 working sets. Will add 20 pounds to it probably.
Inverted rows are sweet! I didn't elevate my feet, lowered the bar on the squat rack so I could just wrap my fingers around it laying flat on my back, touched my chin to the bar (rack is close to the wall)
Pushups surprised me that I did 48 first set...then surprised me I could only knock out 20 for the last two, but that is decent after a workout :P
Reverse crunches burned like hell, loved it!
I am officially back boys!
11-30-2010, 07:56 PM
Sweet ride. I just saw the snow in the photos and it reminded me of a joke from when I live up north.
What's the difference between snowmen and snow-women?
11-30-2010, 07:56 PM
11-30-2010, 07:57 PM
Welcome back big V. Your routine looks like an evolution of the SS plan from Rippetoe. I like it.
11-30-2010, 07:59 PM
11-30-2010, 08:13 PM
Welcome guys and thanks for showing up :P Keepin my motivation up to have people cheerin me on! Gotta get ready for that DMZ!
Baseline measurements - All cold flexed:
Waist: 33.5" at bellybutton
BF % - Caliper read 12-20...user error but my abs are showing so its on the lower end of that scale. Not sure where to pinch exactly, doing it above my hip bone, directly above reads 12-15 and if I move a little more towards my stomach is reads 20...I know we hold our fat on our bellies so I'm not sure if its a skewed reading or not.
Goal for this routine is going to be strength increase obviously, I want to get above 225 Bench, back to 315 squatting, maybe be able to do 50 pushups for each set, 25 pullups and chinups per set also. Aim high eh!
Need to get my weights back up though or DMZ will be wasted, I notice I will not grow unless I am doing well over my body weight in everything. Not doing the pushups and pullups/chins weighted though which is new for me, seems like its rare to use weights on those and I don't want to burn out, so just going for reps with body weight, Arnold Style
11-30-2010, 08:14 PM
Nice program. Should do you well however I would not try to immediately jump to your strength from before. Start out even lower and work your way up through progression then you will build muscle with the lower weights for a longer time than if you just jump back into your old weights as fast as possible. Don't do any big jumps each step you take in the progression is a new adaptation requirement telling you to build more muscle. You can choose to have 1 or 5 of adaptation adaption/growth periods on your way to getting back to your old weights. It is all in how fast you choose to progress with the weight. You can take many smaller steps or only 1 or two racing to get back to heavier weight. Muscle memory is going to take care of a lot of growth but you can grow more by progressing slower with the weight since your muscles have already de-conditioned, the weight is new to them and so is every increase. You don't need to be at max power to grow right now take advantage of it. If coming back from a break I think I would want to come back doing HST type progression of weight. Moving gradually over 6-8 weeks from higher reps to lower reps to insure a steady weight progression.
11-30-2010, 08:18 PM
Diet looks about like this:
2 cups 2% milk
2-3 whole eggs
1 cup oatmeal
1 scoop protein
All in a shake, about 5 cups of liquid.
Then I go workout about 2 hours later, taking maximize v2 pre-wo
BCAA+EAA during workout
2 scoops protein
2 scoops WMS
1.5 hours after workout:
Ham and cheese sandwich on wheat with spinach and mustard
Dinner is whenever I get hungry again and is either another sandwich or chicken breast and brown rice with veggies
before bed I make some random dish with cottage cheese, last night it was 1 cup cottage cheese, 1 cup greek yogurt, 1 cup berry sherbert and it was delish.
Diet is rough I know, just getting back and not used to not having to eat 4k+ a day to gain anything.
I drink lots of water and have a few beers every so often.
Haven't counted up my cals, will try to tomorrow, anyone see any gaps though? I should be right around 2800 a day or so, maybe a little lower maybe a little higher, last two days I had 2 sandwiches for dinner. Protein overload worked for me in Iraq, going to stick with it here.
11-30-2010, 08:22 PM
Nice, thanks for the advice Chris!
Going to drop the bench press down to 185 next round, 40 pounds less my 5RM should be a good progression point, I was actually surprised I could even do 205. Squats are down 90 so that will be a good point also, I like adding more than 5 per session to squats, but going to focus on form since 225 isn't a horrible wieght anyway, might add only 10 per round.
Going to be interesting on deads though hahaha
11-30-2010, 08:25 PM
Damn you and your epic threads. I haven't even been subscribed for thirty minutes and my inbox is already blowin' up!
11-30-2010, 08:28 PM
11-30-2010, 08:31 PM
11-30-2010, 08:32 PM
I make the sandwiches I put about 6 slices of meat on them, the stack of meat is about 1/4", cheese stack is the same and I put as much spinach on as I can fit lol.
I've got a scale though so I can weigh the meat next time
11-30-2010, 10:46 PM
UNLEASH THE RAGE OF A 1000'S SUPERNOVA'S UPON THOSE WHO DARE STAND IN YOUR WAKE WHILE YOU ATTAIN MORE POWER!!!!!
12-01-2010, 02:36 AM
12-01-2010, 07:55 AM
Time to explode with some new muscle growth big Votum!!
I like the 5X5 set up. Nice one for all-out power and strength!!
THE PAIN YOU ENDURE TODAY WILL PRODUCE THE POWER YOU ENJOY TOMORROW!!
"Ye are gods, and all of you are children of the most High."
12-01-2010, 08:30 AM
12-01-2010, 04:09 PM
12-03-2010, 02:52 AM
Day 3 - Hooahhh
Pullups to Failure:
x14, x10, x8
Chinups to failure:
x10, x8, x10
3x 30 seconds
Stretching for about 20 minutes
Squat: its coming back already, almost able to do ATG with 235, dont get tired until the last set, had to do 2 rest pauses
Overhead press: Kept this light for a reason, max was 135 in Iraq, dont want to burn out too fast though
Deadlift: 225x5 was too easy so I did another set, only supposed to do 1x5 but F that.
Pullups/Chinups: holy hell those were hard back to back. Good numbers though imo.
12-03-2010, 02:54 AM
Question for you 5x5 vets:
This routine doesn't call for any light or medium days like traditional 5x5s.
EOD is the same workout...should I be increasing weights EOD or increase every other workout, like this:
A, B, A(add weight), b(add weight), a, b, a(add), b(add) or like this:
A(add), b(Add), a(Add), b(add)
What do you guys think?
12-03-2010, 03:25 PM
HMMM Hard to day. If you make small increases EOD should be fine. Otherwise increase every other workout.
12-03-2010, 03:46 PM
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