Linear Progression to Success

I am reading about german volume training and really interested to try this out for my next bulk routine. I can still stick with the 3 days a week pattern with this and it seems tough as hell. Anyone in here have any experience with this?
 
So your dad ordered dymethizine?
 
he ran a log? And where was it? Just sittn on the counter?
 
metroba said:
he ran a log? And where was it? Just sittn on the counter?
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yeah he ran Hdrol split in the over 35 section I think probably around back in november like 6 weeks long or something. He went up 10 Lbs or so. Well I always have mail and UPS/Fed ex for me when I get back to there house and thats where it was.
 
metroba said:
Damn...
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yeah my old man is touch competition, but who knows... i did trade a guy for a box just to sit on though till i see some blood work and for later years. That stuff just doesn't seem safe. I don't know much about azine bonds, but I don't see how it reduces toxicity of not just one, but 2 molecules enough to claim its not very hepatoxic.


on the side I am going to be giving updates as well on java lather some other stuff I am beginning to use.
 
SoCo4Fun said:
A crappy gym is better than no gym ;)
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You can get highly creative. I had to train in a downscale gym when i first started and for the next 3 years and glad I did.

TexasLifter89 said:
I'm not sure. It was at my house though when I got here. My dad is a member here and is pretty big into working out and stuff. He ran Hdrol earlier in the year on here somewhere I think.
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what is his screen name

TexasLifter89 said:
on the side I am going to be giving updates as well on java lather some other stuff I am beginning to use.
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I loved the smell and wasn't allergic to it.
 
Inarius said:
better late then never subbed...
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thanks for joining inarius! I always appreciate your advice!


yeah I just looked at his post count (50goingstrong) and it looks to be he never did log it on here...but he did end up receiving pretty decent gains.

So I have been talking about the new routine starting and its finally here. We are cutting this routine quite a bit earlier than what i wanted to but oh well.

its going to be a 3 day split of chest & tricep, back & bicep, legs & shoulders.

compound lifts will be at 4-5 sets of 6 reps (to failure each set)
isolation lifts 8-15 reps and around 4-5 sets.

I figured this has the impact to booster growth and strength as well as GH and test. we are aiming this at mainly a mass building workout since this past month was mainly strength increases. Also am planning to incorporate videos of the workouts into this log to give some changes any suggestions?
 
Did he take before/afters? Id love to see where your genetics come from
 
metroba said:
Did he take before/afters? Id love to see where your genetics come from
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nope and he thinks it's dumb for taking before/after pictures. haha! We have a very similar build actually. I picked up his side and my brother picked up my moms genetics. My dad is about 2 inches taller than I am though.
 
haha! Yup I am talking my workout partner to making a screen name on here and doing what you two and orbitron are doing. just posting up the workouts and videos to keep motivation. He is doing the contest with me in october so I think it's a good motivator and comparison for the both of us.
 
We also hug on each other when noones lookn :grouphug:
 
lol awww you wanna hug texypoo? :3some:
 
:greddy2:
 
can't believe i just found this site yesterday, amazing forum...been reading through, caught up, and subbed for this program, the 5X5's look like a nice change to my current program...keep up the good work
 
aanderso1986 said:
can't believe i just found this site yesterday, amazing forum...been reading through, caught up, and subbed for this program, the 5X5's look like a nice change to my current program...keep up the good work
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thanks for joining in and welcome! Yeah I am switching off 5x5 for a month or so and then probably getting back on. my workout partner was getting bored with it for some reason?
 
TexasLifter89 said:
thanks for joining in and welcome! Yeah I am switching off 5x5 for a month or so and then probably getting back on. my workout partner was getting bored with it for some reason?
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You only get bored if your not pushing yourself hard enough...nuff said!

Cheers!:cheers:
 
SamBoz19 said:
You only get bored if your not pushing yourself hard enough...nuff said!

Cheers!:cheers:
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Dude I am loving it, he on the other hand isn't. I think it is because we are doing the same exercises multiple times a week. I don't know. We will be starting this new routine up tonight. I think I will title it phase 2. and when our true contest pre bulk & cut come into play we will start the new contest prep video log

I also will be setting up my final stats of this past months workout plan and they are damn impressive especially since they were acheived only with igf-2 & sustain alpha! I plan to switch back to this though soon once i dial in 100% for my contest prep bulk.
 
Phase 2: Bulking mass

Alright so you all previously followed me this month and watched my strength increase, but eve pound I gained was gone today. I weighed in back at 172 Lbs. Of course, I haven't had my whey protein on me so my protein has all been from whole foods and no where near the mark it needs to be. I also now have my glycomaize from home which means I will be hitting my carbohydrate ratio again! I am excited and looking for some nice mass gains these next 2-3 months!

So this new workout regiment my friend and I wrote is pretty plain textbook style. It is 3 days a week; Day1 is Chest/ Tricep, Day3 is back bicep, Day5 is Legs/shoulders. This split seems to work very well with my college schedule so we are going to be sticking with it. We are performing 3-5 exercises per muscle group, 3-4 sets per exercise. Compound lifts we are hitting 4 sets of 6 reps, isolation lifts we are hitting 3-4 sets of 8-15 repetitions. This workout looks to be pretty swell! I also will be including a video of an exercise every so often just to give some entertainment.

We have no clue how long we will be running this routine. We definitely want to cycle between this and the 5x5 routine though for our Competition bulk.

Any questions feel free to hit me up!
 
Day 1, phase 2

Whats up guys tonight was the first night with the new routine and let me start off by saying I got my ass whooped tonight. Perspiration was up tonight significantly and I felt great! Tonights workout consisted of chest and triceps and both got drilled hard. My chest had a huge pump along with my whole upper body really. My muscles felt incredibly full, my strength was consistent. I didn't get as heavy as I have previously but oh well... that will come with due time. Currently I am snacking on a ham & cheese hot pocket while throwing down some cinnamon bun ATW. I am tired of this flavor and it's not very appealing to me at all. I still have another 4+ Lbs...ahhh

BB flat bench
warm up: 2x8x135
6 reps @ 205, 205, 210, 215

BB Incline Press
6 reps @ 145, 155, 160, 175

Cable Flyes (Alternating heights)
10 reps@ 40, 60, 60

Weighted Dips
10 reps @ Body weight
8 reps @ Body weight + 10lbs, Body weight+ 10lbs

Cable Tricep Pushdown
10 reps@ 70, 100, 100

French Press
10 reps@ 95, 95, 95

When I got to tricep extensions I had an incredible pump and had to take a few minutes off because it was almost painful. After tonight's workout I can completely understand why my stretch marks are getting worse.

Todays Supplements:
  • Sustain Alpha: 5 pumps, Nothing to note like usual except for increase in libido as well as the good mood feeling it gives.
  • Igf-2: 8 caps, Nothing really to note. I am waking up feeling good lately
  • Glycomaize: 1 scoop, I take this intra-workout and love it! It provides a great pump and is also a carbohydrate source during workout.
  • Xtend, 4 scoops, the dosing varies on this day to day, but it's my current intra-workout product and I can definitely feel it and do miss it when I forget about it, I mix this with 1 scoop of glycomaize
  • Java Lather: A great soap for exfoliating. I use this pre application of Sustain Alpha, as well as at night.
  • melatonin: I use this as a sleep aid 2 weeks on, 2 weeks off. A great thing for those who cannot sleep!

    Lastly here is some clips from tonights workout on incline press( I am in the red, workout partner in white):

    [ame="http://www.youtube.com/watch?v=SKMOpPmYwak"]YouTube - MOV01352[/ame]

    [ame="http://www.youtube.com/watch?v=OaNtGY7Xqjo"]YouTube - MOV01353[/ame]
 
#1 - cool vids man
#2 - How come you are doing 205 twice on bb bench?
#3 - Dang! That is a wide ass grip you are doing on incline! :eek:
#4 - lol to your friend flexn up behind you
 
metroba said:
#1 - cool vids man
#2 - How come you are doing 205 twice on bb bench?
#3 - Dang! That is a wide ass grip you are doing on incline! :eek:
#4 - lol to your friend flexn up behind you
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none of them were flat, these videos were only of incline. Where did you see 2 reps? Yeah, he is the one planning to do this show with me.

How wide is your incline grip? Maybe mine is too wide....? I use that same grip on flat BB, so i just transfered it over to incline as well
 
TexasLifter89 said:
none of them were flat, these videos were only of incline. Where did you see 2 reps? Yeah, he is the one planning to do this show with me.

How wide is your incline grip? Maybe mine is too wide....? I use that same grip on flat BB, so i just transfered it over to incline as well
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I didnt say 2 reps. Im talkin about the new routine you listed above the vids. Under bb bench you put your warm up weight then 205, 205....so on. Was just curious why your benchin 205 twice.

I havent done incline bb bench in while but when I did it wasnt that wide. It came in a little more than that. My pointer finger would touch the ring on the bb. I would think that wide going all the way down to the chest might give you some shoulder probs. :shrug: Who knows. If its workin for ya no reason to change it up. Youre lookn swole on those vids btw man!
 
metroba said:
I didnt say 2 reps. Im talkin about the new routine you listed above the vids. Under bb bench you put your warm up weight then 205, 205....so on. Was just curious why your benchin 205 twice.

I havent done incline bb bench in while but when I did it wasnt that wide. It came in a little more than that. My pointer finger would touch the ring on the bb. I would think that wide going all the way down to the chest might give you some shoulder probs. :shrug: Who knows. If its workin for ya no reason to change it up. Youre lookn swole on those vids btw man!
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ah, sorry I misunderstood you. I'm not really sure why I stayed at 205 2 sets. I think because I didn't have music on so I wasn't really pumped up and that made the weight difficult. Then my momentum got going and I felt good putting higher weight up. I am having incredible difficulty getting my barbell bench up, that used to be my strongest lift and ever since I switched to DB's that strength has just never returned to me.

That wide grip seems to be working, but maybe I will try a bit more narrow grip next time to see if that gives me a better growth. I am finally starting to see my pec's grow which is exciting! I can tell because the stretchmarks are starting to grow significantly.
 
werd up man. Ever do db pullovers?
 
aanderso1986 said:
3x15 to end my first chest workout of the week on my new program, i'm a big fan. i can feel it stretch my pecs, real nice upper chest burn, plus a nice side burn in my lats.
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see I don't really feel a whole lot in my chest. My chest is very picky as to what it likes exercise wise and rep wise. But I typically use pullovers to help my anterior serratus/lat area. That is where it tends to have the most impact for me.
 
Nice vids Tex. I use a pretty wide grip on bench also, so no complaints here. I can go that far down with that wt but I can get 10-12 reps, if I go up to 185+ I cannot go down as deep (2 inches above chest). I feel a pull/tear in my front shoulder from an old injury. Maybe I should go lighter and build it back up so I can go deep.

Oh metroby, I like pullovers too. I notice my upper chest thickness improves quickly and a good stretch of the ribcage. I also like turnovers, apple turnovers are awesome!

Two problems though:
1. the music . . . how can anyone work out to that? Now we know why ipods were invented.
2. tell your buddy to put away the f'ing phone! Who does he have to text? I hate those guys in the gym . . . the guy doing db preacher curls while on the phone! How much concentration are you putting into this?!?!?! LOL oh, oh and tell him to pull his pants up! Kids these days
 
p5sky said:
Nice vids Tex. I use a pretty wide grip on bench also, so no complaints here. I can go that far down with that wt but I can get 10-12 reps, if I go up to 185+ I cannot go down as deep (2 inches above chest). I feel a pull/tear in my front shoulder from an old injury. Maybe I should go lighter and build it back up so I can go deep.

Oh metroby, I like pullovers too. I notice my upper chest thickness improves quickly and a good stretch of the ribcage. I also like turnovers, apple turnovers are awesome!

Two problems though:
1. the music . . . how can anyone work out to that? Now we know why ipods were invented.
2. tell your buddy to put away the f'ing phone! Who does he have to text? I hate those guys in the gym . . . the guy doing db preacher curls while on the phone! How much concentration are you putting into this?!?!?! LOL oh, oh and tell him to pull his pants up! Kids these days
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he has a really bad twitch/stutter terrets. That is how he talks pretty much is by texting because when he talks it takes forever and he forgets what he is saying.

thanks man, yeah I really have to lower the weight when i go all the way down like that on incline & flat. If i stop 2 inches above like i used to with the static holds I can up the weight... i guess it's a trade off. Phil stops aboce about 2 inches as you can see in the video and never has any problems.
 
Tex, the pullover machine does work more you lats/serratus area. When you get on a bench tho you lower your hips and the focus gets put on the pecs. Give it a shot man. Its worth it.
 
metroba said:
Tex, the pullover machine does work more you lats/serratus area. When you get on a bench tho you lower your hips and the focus gets put on the pecs. Give it a shot man. Its worth it.
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yeah.. hmm i wonder if i should throw it in as a chest or back exercise... which do yall think?
 
Db pullover def into your chest workout. Ive been ending my chest w/o with it. Good for upper/middle chest thickness.
 
Good man! You wont regret it!
 
also, updates today.. my chest was fine this morning... but its starting to ache and become tender aka my ass got busted last night. This is the first time I have been sore in quite sometime so I am pleased!
 
metroba said:
Db pullover def into your chest workout. Ive been ending my chest w/o with it. Good for upper/middle chest thickness.
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definitely agree here, throw it at the end of a chest w/o and you won't be sorry...well you will be the next day when your chest is sore but that's the good feeling we shoot for haha

i've got a question for you guys...deadlift on leg day or back day? this is what i have been doing for this program (this is the weight from this week):

Squats
1x20 @ 135
1x10 @ 225
1x8 @ 275
1x6 @ 315
1x4 @ 335

Deadlift
1x8 @ 225
1x6 @ 315
1x4 @ 335
1x2 @ 345

and then 3-4 sets of 8-12 reps for leg press, single leg curls, and leg extensions.

My question is if it's bad to be doing 2 heavy compound exercises back to back. Let me know what's up.
 
aanderso1986 said:
definitely agree here, throw it at the end of a chest w/o and you won't be sorry...well you will be the next day when your chest is sore but that's the good feeling we shoot for haha

i've got a question for you guys...deadlift on leg day or back day? this is what i have been doing for this program (this is the weight from this week):

Squats
1x20 @ 135
1x10 @ 225
1x8 @ 275
1x6 @ 315
1x4 @ 335

Deadlift
1x8 @ 225
1x6 @ 315
1x4 @ 335
1x2 @ 345

and then 3-4 sets of 8-12 reps for leg press, single leg curls, and leg extensions.

My question is if it's bad to be doing 2 heavy compound exercises back to back. Let me know what's up.
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it depends if you are doing straight leg throw it in on back day. I did normal deadlifts with my squat though and I was fine. I used a Barbel though, I am about to switch it up to hex bar to try and directly hit my legs a bit harder.
 
TexasLifter89 said:
he has a really bad twitch/stutter terrets. That is how he talks pretty much is by texting because when he talks it takes forever and he forgets what he is saying.
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Didnt want to seem like a d*ck but I see people talking/texting all the time. Just no need to be on the phone during my workout, I am NOT that important or self-involved.

AND def get those Db pullovers in . . . keep the hips low and get a good stretch, it will feel soo good in the upper chest.
 
man I just got back form an intramural Baskeball game. I had like 8 or so points of a total 17 and a few rebounds. I was so damn tired though... My cardio is terrible right now and its pathetic. I really want to bulk up, but I feel the need to improve my condition a bit more.
 
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