GymRat's Workout Log

jcp2 said:
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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I'm going to gradually increase the portions of each meal so that I'm ensured to gain weight.
 
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
 
Remember weight is nothing but a number. Keep solid form and the plates will add up. Good luck bro.
 
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?....
 
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.
 
MrBigPR said:
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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reps, the pharmacist does it again!!!!!!

creatine is for sure one of my favorite supplements, why dont you use creatine now PR?
 
I throw the creatine in my whey protein shake. Other forms of creatine can prevent water weight, like micronised creatine and CEE.
 
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.
 
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
 
Usually, not for everyone, just everyone is different with it.

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Information on the forms of creatine with their pros and cons.
 
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.
 
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.
 
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
 
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
 
GymRat7197 said:
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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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
 
dmillz224 said:
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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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
 
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
 
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.
 
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
 
GymRat7197 said:
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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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.
 
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.
 
brownstown89 said:
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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^
x2
 
GymRat7197 said:
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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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.)
 
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.
 
^ i have no idea what alot of those words are, IMO find a workout routine and push urself if its 10 x 10 5 x 5 3 x 3 whatever it is use a challenging weight always try to increase it every workout and hit ur reps. eat up tons of protien, enough cals and carbs. u will see results..

thinking ur over thinking things. i still dont see the points of doing 3 x 5 today on 135 when u can already do 145?

i forget who said it but if u go into a workout not dreading it then you need a new routine.. when u go into the gym like damn this is about to be rough si when u see the most gains..
 
brownstown89 said:
^ i have no idea what alot of those words are, IMO find a workout routine and push urself if its 10 x 10 5 x 5 3 x 3 whatever it is use a challenging weight always try to increase it every workout and hit ur reps. eat up tons of protien, enough cals and carbs. u will see results..

thinking ur over thinking things. i still dont see the points of doing 3 x 5 today on 135 when u can already do 145?

i forget who said it but if u go into a workout not dreading it then you need a new routine.. when u go into the gym like damn this is about to be rough si when u see the most gains..
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I'm not over thinking it.

The point of starting low workout is no different than car engine, I'll elaborate.

You build muscle as you go, as you progress.

If you're going uphill and begin to "plateau" in a vehicle, it wouldn't get you anywhere increasing the gears, you would DECREASE the gears back to a lower gear and build up speed to start over.

When you go to plateau in weightlifting, the same principles can apply. You would simply go back to the missing link, by decreasing the weight you re-build the muscle on an attempt to apply more weight and break the plateau.

Jumping directly into a 185 lb squat which would be difficult to me even at my prime when I have squatted in six months wouldn't make sense, starting at a low weight, practicing form and allowing my body to get used to the movement while increasing weight as I go on the other hand, would.

The weight will be increased as I go, therefore soon enough I'll be at the plateau for squats (I go until my hamstrings and calves touch), I'll most likely be able to beat it seeing I'm starting over and producing new muscle as I go in relation to just simply going back into heavy squatting and sticking at a plateau at 185 lbs for reps.
 
GymRat7197 said:
I'm not over thinking it.

The point of starting low workout is no different than car engine, I'll elaborate.

You build muscle as you go, as you progress.

If you're going uphill and begin to "plateau" in a vehicle, it wouldn't get you anywhere increasing the gears, you would DECREASE the gears back to a lower gear and build up speed to start over.

When you go to plateau in weightlifting, the same principles can apply. You would simply go back to the missing link, by decreasing the weight you re-build the muscle on an attempt to apply more weight and break the plateau.

Jumping directly into a 185 lb squat which would be difficult to me even at my prime when I have squatted in six months wouldn't make sense, starting at a low weight, practicing form and allowing my body to get used to the movement while increasing weight as I go on the other hand, would.

The weight will be increased as I go, therefore soon enough I'll be at the plateau for squats (I go until my hamstrings and calves touch), I'll most likely be able to beat it seeing I'm starting over and producing new muscle as I go in relation to just simply going back into heavy squatting and sticking at a plateau at 185 lbs for reps.
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i really like this response! I personally have experience what gymrat is talking about.

for example:
week 1 - bench 135x20
week 2 - bench 185x8
week 3 - bench 225x3
week 4 - bench 245x1
back to low weight
week 1 - bench 135x30!!!!!!
week 2 - bench 185x14
week 3 - bench 225x6
week 4 - bench 245x3


^
i have broken many plateaus doing this. I am constantly getting stronger and have never hit a plateau I couldnt break thanks to that type of workout routine. Even today I gain at least 5-10lbs on my max bench every month!
 
GymRat7197 said:
I'm not over thinking it.

The point of starting low workout is no different than car engine, I'll elaborate.

You build muscle as you go, as you progress.

If you're going uphill and begin to "plateau" in a vehicle, it wouldn't get you anywhere increasing the gears, you would DECREASE the gears back to a lower gear and build up speed to start over.

When you go to plateau in weightlifting, the same principles can apply. You would simply go back to the missing link, by decreasing the weight you re-build the muscle on an attempt to apply more weight and break the plateau.

Jumping directly into a 185 lb squat which would be difficult to me even at my prime when I have squatted in six months wouldn't make sense, starting at a low weight, practicing form and allowing my body to get used to the movement while increasing weight as I go on the other hand, would.

The weight will be increased as I go, therefore soon enough I'll be at the plateau for squats (I go until my hamstrings and calves touch), I'll most likely be able to beat it seeing I'm starting over and producing new muscle as I go in relation to just simply going back into heavy squatting and sticking at a plateau at 185 lbs for reps.
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absolutely just make sure you increase that weight every week and you will get to where you want to be this is what I had to do recently coming back from injury hell I was starting at 135 I was doing 15 reps but as long as u increase the load you will progress before you know it you'll be doin your max now for 5 reps keep it up my man :thumbsup:
 
Yep, I plan on increasing every single weight, for the next 2-5 weeks hopefully it will be 10 lbs increases instead of 5 lbs increases, that would take forever.

Most exercises will be a lot stronger within the next 5-6 weeks after I get back to where I left off.
 
Way too sore for a workout today; didn't get to finish so instead did a lot of ab work.

Day 1 | Week 2 | Heavy Push (epic fail)

Flat Barbell Press:
135 lbs | 1 set | 5 reps
205 lbs | 2 sets | 5 reps

Attempted overhead presses, couldn't even get the bar 1 inch up off my upper chest.

Sit Ups:
45 lbs | 5 sets | 10 reps

Post-workout:- whey protein shake (1 scoop), diet was crappy all week and so was the soreness. I'm extremely sore particularly in the anterior deltoids and the upper chest. Won't attempt another heavy push session until next Monday, light pull which is Thursday, will attempt progressing 5 total lbs per set in relation to last weeks workout.
 
buster0371 said:
i really like this response! I personally have experience what gymrat is talking about.

for example:
week 1 - bench 135x20
week 2 - bench 185x8
week 3 - bench 225x3
week 4 - bench 245x1
back to low weight
week 1 - bench 135x30!!!!!!
week 2 - bench 185x14
week 3 - bench 225x6
week 4 - bench 245x3


^
i have broken many plateaus doing this. I am constantly getting stronger and have never hit a plateau I couldnt break thanks to that type of workout routine. Even today I gain at least 5-10lbs on my max bench every month!
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I do something equivalent. Often, particularly during a cut I'll range my workout like this.

3 x 10 with 175
3 x 10 with 180
3 x 10 with 185
plateau at 190

3 x 8 with 190
3 x 8 with 195
plateau at 200

5 x 5 with 200
5 x 5 with 205
5 x 5 with 210
5 x 5 with 215
plateau at 220

3 x 5 with 220
3 x 5 with 225
3 x 5 with 230
plateau at 235

3 x 3 with 235
3 x 3 with 240
3 x 3 with 245
plateau at 250

Re-start

3 x 10 with 190
3 x 10 with 195
3 x 10 with 200
3 x 10 with 205

etc. etc.

It's a good way to progress.
 
My long-term goal is to be 5'7" 175 lbs @ around 11% bodyfat. Hopefully I'll be able to bench press 315, I feel I could get 16" defined arms and at my height they would look bigger than that anyway.
 
GymRat7197 said:
My long-term goal is to be 5'7" 175 lbs @ around 11% bodyfat. Hopefully I'll be able to bench press 315, I feel I could get 16" defined arms and at my height they would look bigger than that anyway.
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that is a very respectable goal! I think I have that same goal, but closer to 170lbs and 8-9% bf. Hopefully I'll be closing in on it soon....

Hey whats your take on formestane GymRat? I just started a log of CELs new Transdermal Formestane and it seems pretty crazy to say the least.... Know anything about it? Whats your oppinion?
 
i would honestly base ur entire workout around the squat, especially if it is a weakpoint. and for what its worth, 5x5 is an excellent routine. it got my deadlift above 500, and im only a few pounds heavier than u at the same height. you'd be how suprised how far only one working set/session will get you in a lift as far as progression. since you arnt over working it recovery is quicker and strength can be added faster. not trying to change ur ways, just in the future may want to try it. i swear by it. im on DC now... all i can say is i miss being able to move. you'd be suprised how hard the human body can be pushed ;)
 
tnubs thats very impressive DL 500 at 188... im Currently at 435 today i pulled that at 175... however it takes me forever to put on weight as i dont bulk or cut just solidly add.. im hoping to hit 185 pounds and DL 500 just like u.. however i go for a ORM max every workout if i miss it two workouts in a row i do rack pulls till for 1-2 weeks and go back to it.. ive done this for a year and from 330 to 435
 
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