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In the spirit of White's thread, I decided I am going to do one. Mostly clean bulk. I want to weigh 170 by the new year.
Stats
Height - 72"
Weight - 160lbs (I'm small boned )
BF% - around 11%
Supplements
Whey protein
Fish oil
Multi
Vitamin C
Vitamin E
Max-OT routine
1. Each workout should last approximately 30 to 40 minutes.
2. Train only 1 or 2 muscle groups per workout/day.
3. Do 6 to 9 total heavy sets per muscle group.
4. Do 4 to 6 reps per set.
5. Rest 2 to 3 minutes between sets. (STR)
6. Train each muscle group once every 5 to 7 days. (ITR)
7. Take a 1 week break from training every 8 to 10 weeks.
I will post pics later.
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__________________ Life isnt a test drive, gotta live a little. (02fpcivic)
Lookin' good, Rob! The quads look especially good for as tall/skinny as you are. I'd suggest a lot of heavy bench presses and a ton of pullups to fill out your upper body.
You gonna keep a log, too?
lol... I remember when you first posted pictures back in the day and we mistook you for a wooly mamoth
How long would you guys suggest being on this cycle for? I was chatting with some heads at the gym yesterday and they said their pyramid or heavy cycles usually last two months. Then they do a weeks worth of rest, and then move on.
+1 on the pullups, I start out with a few sets before anything on back day. Same thing for dips while doing chest.
Lookin' good, Rob! The quads look especially good for as tall/skinny as you are. I'd suggest a lot of heavy bench presses and a ton of pullups to fill out your upper body.
You gonna keep a log, too?
lol... I remember when you first posted pictures back in the day and we mistook you for a wooly mamoth
yeah yeah...I want to shave my legs too but as you know I won't get any sex if I do Besides, now it takes like 10 minutes to shave everything
I love my quads, even the lady who gave me a massage awhile ago told me they were well defined. In that pic they are unflexed.
Last time I benched 145 for 4-5. I can push up about 65 dumbells. Up until now I have just been kinda lifting, so this is my real first routine so I am hoping to get some mass.
I am going to cycle on this until the end of January and see what happens. My first week off will be the third week of October in which I will focus on stretching and light cardio. I am planning to go away for Christmas so I will be taking that time off too.
What kind of log do you want, Dave?
__________________ Life isnt a test drive, gotta live a little. (02fpcivic)
It's much more for your benefit than my entertainment but you know how I'm just putting what I did and how much I did in my thread? That's all keeping a workout log requires. It's always good to track your progress.
And yes, I know the perils of shaving the legs, too
A tip for your chest - mine didn't start growing until I started using a powerlifter's grip (index fingers on rings) and training much heavier. Give it a try if you feel like it.
I currently put my middle finger on the ring so I don't think it would be too hard to push it out a finger... I have long arms so too close feels awkward. What's the rule on elbows out vs. elbows in?
__________________ Life isnt a test drive, gotta live a little. (02fpcivic)
Log (not everything, but major exercises) Bicep
dumbbell curl - 42.5 X 4
Barbell curl - 75 x 6
hammer curl - 35 x 5
cable 2 arm curl (laying on the ground) - 110 X 4
Tricep
Seated dips with legs on bench - 80 (45 and 35lbs plates on lap) X 4
Skull crushers - 85 X 5
Legs
Squat - 185 x 4
Hack squat - 320 (plus the sled) x 5
straight legs - 175 x 4 (couldn't finish because grip gave out, so will have to go down)
Chest
Bench - 135 x 4
Dumbbell bench - 65 x 4
dumbbell Incline - 55 x 5
Back
Pulldowns - 110 x 5
1 arm rows - 75 x 5
Bent over rows - 175 x 6
Shoulders
Barbell press - 45 x 4
lateral raises - 30 x 4
I haven't done military press, back pull, pullups with weights, full dips with weights, etc. But this gives a good starting point.
__________________ Life isnt a test drive, gotta live a little. (02fpcivic)
A tip for your chest - mine didn't start growing until I started using a powerlifter's grip (index fingers on rings) and training much heavier. Give it a try if you feel like it.
So, you are saying that a wider grip may be better ?? I don't have a bench at my apartment, so I do push-ups. Maybe I'll try a wider stance.
__________________ The 2nd Amendment America's original homeland security
'01 Civic EX -- boosted
'99 Chevy 2500 Ext. cab 4x4 with a
454 <--- under 10 mpg
'02 Chevy Trailblazer
Did chest and back today with the new grip for barbell - feels kinda funny at first, but definitely takes your tris out of it more
Chest
Bench - 145 x 4
Dumbbell bench - 70 x 4
dumbbell Incline - 60 x 5
Barbell decline - 115 x 6
Dips - body weight + 25lbs x 5
Back
Pulldowns - 110 x 5
1 arm rows - 75 x 5
Bent over rows - 185 x 4
pull ups - body weight + 10lbs X 5
back pull machine - 115 + handle X 4 (each arm)
__________________ Life isnt a test drive, gotta live a little. (02fpcivic)
So, you are saying that a wider grip may be better ?? I don't have a bench at my apartment, so I do push-ups. Maybe I'll try a wider stance.
I'm saying it's better for chest isolation. I would suggest doing specific sets of wide-grip pushups for your chest and close-grip/diamond pushups for your triceps.
I do 50 each hand for 10 reps on incline. Not sure what I can do for 4. It hurts me not using a bench and having to do push-ups, but it works for now. You should see my incline set-up. You know those video chairs that you use to watch tv or playing video games. Well, I use that and just rock back and let it rest on the couch. Works good
__________________ The 2nd Amendment America's original homeland security
'01 Civic EX -- boosted
'99 Chevy 2500 Ext. cab 4x4 with a
454 <--- under 10 mpg
'02 Chevy Trailblazer
I do 50 each hand for 10 reps on incline. Not sure what I can do for 4. It hurts me not using a bench and having to do push-ups, but it works for now. You should see my incline set-up. You know those video chairs that you use to watch tv or playing video games. Well, I use that and just rock back and let it rest on the couch. Works good
Yeah, I love the guys who put an unstable piece of wood under the bench to get it to tilt either direction...real safe
__________________ Life isnt a test drive, gotta live a little. (02fpcivic)
)
Besides, now it takes like 10 minutes to shave everything 
but you know how I'm just putting what I did and how much I did in my thread? That's all keeping a workout log requires. It's always good to track your progress.
