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My Routine (19 lean pounds added in 3.5 months) - Page 2

post #16 of 26
5/3/11 at 12:05pm
Quote:
Originally Posted by milosz View Post
It's a modified Starting Strength programs with some useless stuff thrown in.

I dig SS and all its many variants, but not every program with compound lifts is a "modified SS." And those assistance exercises look pretty standard.

Quote:
Originally Posted by suited View Post
Yes and no. I've been training for about a decade, but over the last 3-4 years my training is not what it used to be. I've been larger and much stronger than I am now (naturally, and when I was juicing for a short period, which I've been upfront about on this board several times).

It should be mentioned that 19 lean pounds, of course, does not imply that I added zero fat.

Nice work. If you used to have it, it comes back much faster. Or so I hear -- I never used to have it.
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post #17 of 26
5/3/11 at 12:32pm
Thread Starter 
Quote:
Originally Posted by Dean Keaton View Post
Congratulations, your results are really impressive. Could you elaborate on the met-con training - how did you incorporate it into your routine ? Also, anything special about your diet ?
Thank you. The met-con is done after the strength workout on Wednesday and Friday. It's really hard for me to be specific about it, because the workout literally changes almost every single time. It incorporates short, intense cardio sessions that have some strength elements to them. For instance, a recent workout I did was: 10 jumping pull-ups -- this is where you stand under the bar, jump up, do a pull up, then fall back to the ground on your feet, and repeat. 21 kettle bell swings 200m run We did this for 5 sets, with a very brief rest period after each set. As far as difficulty, I'd say this was medium. Well, I guess "medium" is misleading, because the trainers design them (I workout with the trainers), and there are no "easy" met-con workouts, just hard, harder, and hardest. I'd say this was not as hard for me as some of the other workouts - it just depends on what you're good at. In terms of my diet, I eat lots of berries, fish, chicken, ground turkey, protein powder, natural peanut butter, whole milk, and beef every once in a while.
Quote:
Originally Posted by stylenooob View Post
Nice work. If you used to have it, it comes back much faster. Or so I hear -- I never used to have it.
That may have something to do with it. At the very least, it was a motivating factor.
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post #18 of 26
5/3/11 at 12:59pm
Quote:
Originally Posted by stylenooob View Post
I dig SS and all its many variants, but not every program with compound lifts is a "modified SS." And those assistance exercises look pretty standard.



Nice work. If you used to have it, it comes back much faster. Or so I hear -- I never used to have it.

Actually looks more like WSSB + Texas method
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post #19 of 26
5/3/11 at 4:07pm
looks like a nice little routine
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post #20 of 26
5/3/11 at 4:47pm
Thread Starter 
Quote:
Originally Posted by danilo View Post
looks like a nice little routine

The new Monday routine, heavy day, looks something like this:

Back Squat ---- 5 x 3

Bench Press (or Overhead Press) ---- 5 x 3

Push-Ups ---- 3 x failure

Deadlift ---- 1 x 5

Side Lateral Raise SuperSet with Barbell Rows ----- 5 x 5-12

Grip Work

Prone Plank ---- 3 x failure

The Wednesday and Friday days have also been changed (new movements used not found in the old routine), but I haven't done those yet so I can't recall what's in them exactly, but I can add those tomorrow after I return home from my workout.
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post #21 of 26
5/3/11 at 4:52pm
congrats. good for you
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post #22 of 26
5/3/11 at 9:00pm
Quote:
Originally Posted by suited;
I appreciate that. My arms are still smaller than yours, though - wanna trade?
I just call em' like I see em'. You thought my arms were big there? I've been out of the gym for 2 months. They were practically twice that size before.
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post #23 of 26
5/3/11 at 9:44pm
Impressive, congrats! Are you squatting the same amount of weight on Monday and Wednesday, you just change the amount of sets?


You've inspired me to rethink my workout. For example, my bench press day is Tuesday so I'm resting a week between chest workouts which is probably too long.
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post #24 of 26
5/4/11 at 12:12am
Thread Starter 
Quote:
Originally Posted by innerstyle View Post
Impressive, congrats! Are you squatting the same amount of weight on Monday and Wednesday, you just change the amount of sets?


You've inspired me to rethink my workout. For example, my bench press day is Tuesday so I'm resting a week between chest workouts which is probably too long.

Definitely not. Wednesday should be a light day.

Quote:
Originally Posted by Rambo View Post
I just call em' like I see em'. You thought my arms were big there? I've been out of the gym for 2 months. They were practically twice that size before.

You seemed to be in good shape. My arms have always been one of my weaker points, they are stubborn as shit.
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post #25 of 26
5/4/11 at 2:39am
Quote:
Originally Posted by suited View Post
Definitely not. Wednesday should be a light day.

Okay, I thought you always aim to do as many reps as you can in a set. Since you are dropping the weight but still limiting yourself to 5 reps, how many reps do you think you could push out if you went to the point before failure? 10? 12? If you are cutting the reps short at 5 and then waiting 2 minutes between sets, that sounds pretty easy for a workout, it'd feel like a warm up to me. Is that the point of the light/recovery day?
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post #26 of 26
5/4/11 at 10:31am
Thread Starter 
Quote:
Originally Posted by innerstyle View Post
Okay, I thought you always aim to do as many reps as you can in a set. Since you are dropping the weight but still limiting yourself to 5 reps, how many reps do you think you could push out if you went to the point before failure? 10? 12? If you are cutting the reps short at 5 and then waiting 2 minutes between sets, that sounds pretty easy for a workout, it'd feel like a warm up to me. Is that the point of the light/recovery day?
Yep. My Mondays are much easier than Wednesdays - because I don't have to do a met-con workout. They are brutal.
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