[dapack]

Originally Posted by MikeNYY420

360's the most I've done, had I been consistant I'd be over 400 by now *shakes head*. I haven't been doing them recently and I'm finally really to get my head out of my ass and do it.

Males usually do have a tendency to store the most fat around the stomach around.

I was just going through this routine and figured out my % maxes and stuff and this is what I'll be doing today:

Squats: 130-5, 150-5, 170- as many as I can
Leg press: 5 sets comfortable weight 15 reps.
Leg curls: 5 sets comfortable weigth 10 reps.

I love the only doing 3 exercises a day. This'll definitely provide gains in that I've never done something like this before but I am sceptical about the lack of bicep and tricep work! I'll throw in some curls here and there though. I'll be hitting the gym soon then probably headed to my grandparents so I might just update this from their house later.

I take it you are running that routine from T-Nation? Read it over, looks really interesting and seems solid, but yet simple. Interesting to see your gains doing this, bet they will be pretty awesome!!!!

[MikeNYY420]

Hey dudes here's today's workout, I'm liking the percentage things already. This is definitely a strength and hypertrophy routine. I had a really good pump going.

Smith squats(at home)
130-6
150-5
170-7(F)

Leg press on the Smith machine
115-15,15
185-15,16,15

Leg curls
60-10
65-10,10,10

I'm decently happy with the workout. I couldn't squat with free weights and didn't have access to a leg press machine. So I made one, I laid on the bench and pressed teh bar with my legs. That's similar to a leg press, but next time I need to have the real thing.

I really don't squat a lot so I want to bring my squats up. Since I never had a good squat rack around I've never been able to really develop my legs, now's the time.

I worked out already today, but I want to do it again. The quick workouts leave me with way more left in the tank. That's nothing compared to my normal workouts. The only set you're supposed to go to failure on are the last ones on the big four(shoulder press). So the 170 on the squats were failure.

I did a little dynamic stretching pre and static stretching post. I skipped the last set on leg curls haha oops. I'm really not sure if I go to failure on the isolation exercises or not. I really should be running. I'd be in waaaaaaay better shape if I ran everyday. I can't wait till we get a treadmill.

[JakeVendetta]

if your doing wendlers 5/3/1 your murdering it by using the smith machine. If your failing at 7 your first cycle through you most likely did not calculate your max properly. Make sure to gear yoru assistance exercises towards you.

[MikeNYY420]

I know, the Smith machine sucks. But it was either that or don't workout today and maybe get to the gym tomorrow. The last set for the first week is supposed to be 65% 90%1RM for 5, 75% for 5 reps, then 85% for at least 5 or more if you can. I got 7.

What am I doing wrong rep wise?

[JakeVendetta]

You do what you have to when you cant make it to the gym. I just wouldnt make a habit of using the smith machine (hell i'd almost just skip that day and go another day). Smith machine squats dont transfer well to free weights at all.

Your not really doing anything wrong with your reps. I mean as long as you calculated the 90% from a 1 rep max that you have actually peformed you should be alright. I just thought it was odd you only did 7 (at 85% of your calculated max) your first time through. 5 is just the lowest amount of reps you want to get for your last set, you should be pushing yourself to go all out.

This is a great program and there is plenty of room for it to grow with you. Just do the main lifts with real weights and you'll be good to go. Sorry to just jump in like that, i just want you to be able to get the most out of the program.

[MikeNYY420]

Hey man I'm glad you did. Jump in all you want haha. The Smith was just a last resort, next time I'll be using free weights. Do you think I should be doing more reps there? I don't know what my current 1RM is so it makes it hard. I guesstimated. Wow that's a real word...

[JakeVendetta]

haha you really want to test it, thats the only way. You dont have to do a true 1 rep maximum. You can use the formula: Weight x Reps x .0333 + Weight = Estimated 1RM. Even with the formula i wouldnt go over your 5RM.

You dont have to do more reps on that last set exactly, but from what i've seen/experienced for the first few cycles you will generally be getting close to double the prescribed lowest reps on that last set. Although if you havent trained with higher reps in a while that might explain why you only got 7 but regardless you need to test your max to base your training weights off of.

[MikeNYY420]

Well keep in mind too that my estimated max was on free weights this is a Smith machine. I can do more weight with free weights. I'll use what I come up with from that formula as the 1RM and see how close it is to mine.

[venomx]

Could ya throw in some pictures, before/during/after etc ?

[JakeVendetta]

Originally Posted by MikeNYY420

Well keep in mind too that my estimated max was on free weights this is a Smith machine. I can do more weight with free weights. I'll use what I come up with from that formula as the 1RM and see how close it is to mine.

Exactly the problem all leads back to that damned smith machine.

[MikeNYY420]

Haha, yeah I've hated this thing ever since I benched only on the for like 200lbs. I tried like 180 on the free weights, it's hard to even unrack it a rep would be impossible. That was a while ago though.


Venom, I probably could next time I workout at home. Why do you want them during and around the workout?

[rmike]

Originally Posted by MikeNYY420

Haha, yeah I've hated this thing ever since I benched only on the for like 200lbs. I tried like 180 on the free weights, it's hard to even unrack it a rep would be impossible. That was a while ago though.


Venom, I probably could next time I workout at home. Why do you want them during and around the workout?

LOL I think venom was talking about before, during, and after your log buddy.
I have been listening to you and jakev going over this and it sounds like a killer routine

[MikeNYY420]

Oh I see what he means haha. Yeah I love it, simple and takes all the guess work out. Dapack just sent me a copy of the book so a big thanks to him. I'm readin it now.

[MikeNYY420]

Oh right I need to update this. I puked yesterday from my PWO shakes for the first time ever, it was weird. I did a lot of chins and dips but other than that nothing different really.

Standing shoulder press
50lbs-5
60-5
70-3(warms ups^^^)
80-5
90-5
100-11

Chins
14,10,7,6,5

Chair dips(at home again)
13,13,13,13,13

This was fun. I love the goals that are set in stone. Next week'll be fun getting heavier can't weight.

[JakeVendetta]

nice session, did you read the book yet? It should really clear up the program for you.

[MikeNYY420]

Originally Posted by dapack

I take it you are running that routine from T-Nation? Read it over, looks really interesting and seems solid, but yet simple. Interesting to see your gains doing this, bet they will be pretty awesome!!!!

Sorry bro, must've missed this before, yeah I'm using the one from there, I looked at the other ones in the book and I like this one best anyway. I love how the assistance work is still compounds. F*ck isolation exercises other than for arms.

Originally Posted by JakeVendetta

nice session, did you read the book yet? It should really clear up the program for you.

No I didnt' I'm like 1/4 of the way through it. I have to stay home for the next few days though so I'll be bored and I'll finish up a couple books.

Do you think I could replace leg curls on squat day with SLDLs? I'm sure the book will tell me at some part haha I'm not sure if I'll have it read by my next leg day though.

[JakeVendetta]

Hell yes thats actually what i use for one of my accessory lifts on squat day (overhand without straps). That was one thing i didnt like about the article it made it seem so cookie cutter. YOU pick accessory movements that you feel will help YOU. Just remember to keep them submaximal as they are just accessory work.

[MikeNYY420]

Yeah that's what I was thinking, because lying on a machine and doing leg curls is nothing like a real world event. A SLDL is. and it will help with squats and deads.

I went too hard on my hamstrings last time, going almost to failure on an exercise that I don't usually even do. And I'm punished with a week of DOMS haha. Static stretching definitely makes DOMS worse too I've been stretchign and it sucks, I get sorer everyday.

[mperk]

Dude;
Looks like you are attacking this workout plan - AWSOME! You'll def head back to school with some significant gains! You might want to include some cardio like sprints 'cause the girls are going to be chasing you! Be a shame if 4 or 5tackled you on the field..... ;-)

[MikeNYY420]

Lol yeah I know man you're right. Problem is I HATE running more than anything. Literally I'd rather f a fatty than run a mile lol. I really don't think it's worth running. I hate gasping for breath and feeling like death.

No thanks hahaha. I lift weights and get big, I wish I was as athletic running wise as I used to be. I used to be the fastest most athletic kid, I definitely do miss that and it pisses me off to no end that people can run from me and sometimes get away. I'm still not slow though.

Today's back day I'm not sure what I'm gonnabe doing yet haha. I'm gonna have to look I'll post it up here later.

[MikeNYY420]

Everyday I like 5/3/1 better. This is my first true taste because I finished reading the book early(got bored haha). No more compromising the ruotine. I can't wait till; next week to get heavier and unleash the intensity I've been forced to contain untill the last set of the compound of the day. I'm probably the most intense person you'll ever meet while I'm in the gym.

Deadlifts(my favorite
45-5
125-5
155-5
205-5
235-5
270-5+ while I did 11 and I could feel the hairs sprouting up in all my man places lol.

Good mornings
Bar-10(oops that should have been 5)
65-5,6,5,5 Left out the last set for fear of extreme DOMS.

Ez curl bar curls
65-5
85-5,5,5,5,5

While I do want my compounds to go up, big arms are important still. I decided to throw biceps in here because I'll be hitting my upper back tomorrow with barbell rows.

Nutrition'll be up later. Tomorrow's chest and I can't wait. This routine's brought the excitement back. It takes out the thinking and thusly the stress.

BB press
DB press
Lying tricep extensions

My bench is what I'm most concerned about so hopefully that getting up to respectability.

[dapack]

Originally Posted by MikeNYY420

Deadlifts(my favorite
45-5
125-5
155-5
205-5
235-5
270-5+ while I did 11 and I could feel the hairs sprouting up in all my man places lol.

Nice deadlifts!!!! Nothing like going 10+ in deadlifts , I always want to crawl back to sleep when I go 10+ reps!!!!

[MikeNYY420]

Tell me about it dude. I knew before I started the set that I'd never, ever, gone above 6 reps on heavy deads(225 plus). I also knew that this set was suppose to be close to failure. So I took it close. I might have had another 2 rep in me too. As soon as I finished that set I cranked the Master of Puppets on the surround sound and just smiled. Ear to ear. I was so proud. 270 for 11. And you know the best part? I'll be donig 315 for 11 in a month!

My hypothesis is that since I used to do wood work with my dad. A lot. I would have to pick up a huge log (some over 200lbs easily) off the ground up to my chest, then set it on the wood splitter. I did this for hours a day. I never did anything close to a bench press or squat but, ohhhh did I deadlift all the time.

This is my hypothesis for why deads come so easy to me. I also feel the hormone release waaaaay better on these than anything else. Even squats. That's what brought the smile to my face and the pride to me after the set. It's also what give me the balls and desire to go sprint up my huge hill later!

To be the best at any physical activity that's throw at me. This is the goal.

[dapack]

got a feeling 315 will be light weight in 11 months!!!!!

[MikeNYY420]

No I'm saying in a month I'll be doing 315 for 11.

[dapack]

now i see the month. yeah, no problem there 315, piece of cake for you. seem deadlifts are well suited for you.

[MikeNYY420]

Yeah they're the best. And I'm the best in my school at those eaaaaasy. If I'm the best at the big 4(military presss included) by Christmas I'll be happy. And have bragging rights over the seniors ha and ha.

I've pulled 360 before and plan to do 400 after a few cycles of this routine. Should be no problem those bastards used to shoot up 5lbs a week. I was maxing at failure every week too.

[MikeNYY420]

Hey everyone I had a GREAT work out today. I know that nothing but good things is gonna happen from now on and I couldn't be more optimistic.

I found the source of my stomach issues... CREATINE!!! Turns out that the mono and the Cell Tech were being turned into creatinine readily. The swelling of my kidney area(visible in the tricep shot on the last page) was my kidneys! The creatinine causes bloating extreme stomach discomfort, diarrhea ect. I noticed it was always after the Cell TEch that I noticed these things. Well being the scientist that I am(lol) I did a controlled experiment- simple, don't take Cell Tech tomorrow. Didn't take it today feel a world of difference, my energy, much much less bloating, and really none of the otehr symptoms!

I know why too, the ph of the creatine mono allows it to be readily broken down to creatinine, a toxin. The ph of Kre Alkalyn is 12, so it never gets broken down into creatinine. I can speak for the results myself and I've done research to back it up.

You should all rethink taking creatine the way that you are now.

[MikeNYY420]

Oh yeah and about that workout hahha. I grossly under estimated my max.

Bench press
75-5
95-5
115-3
125-5
140-5
160(what I way when I wake up)-18 bw for 18 reps
205-1(thought this was my max, guess not)
215-1(Most I've ever done, after bw for 18 and 205-1)

DB press
65-7
50-15,12,10,9,10

DB lying tricep extensions
15-10,10
20-10,10,10



Hence my optimism. I guess I'm stronger than I thought. Not much more to say besides I feel great, I'm eating a lot. And I'll reevaluate my max and do it right next week. I've been inspired to run hahaha so I'll be doing HIIT and warming up with a half mile run. I'm taking another look at my diet and for health purposes I'm doing a clean bulk. I'll be gaining no fat, or very little, it will be a moderate fat, high carbohydrate and moderate protein diet. Meaning, as always 1g/lbs of bw.

I gotta take all the **** out of my room now because we're almost doubling the size of our house with this addition on the back so they're knocking down the bakc wall. I'll have a new room but not for a few days. That's just the outline of the room too. There's nothing but a piece of insulation for the back wall of my room from now on. This is gonna suck for the next 3-4 months! I have to wait to have my bedroom done because it's too expensive right now. How the hell do you live without a bedroom??

[dapack]

congrats on the lifts!!!