Move Over Jay Cutler...

yellowmoomba · 10-22-2009, 06:49 PM

This looks interesting. How long are you going to run this ?

Stewart14 · 10-22-2009, 07:26 PM

Quote:

Originally Posted by suprfast

Thanks stewart.

Back to your experiment. I saw that you were trying to prove a point, but i cant seem to find what side of the point you are on. Do you think this will work in gaining mass, or do you think this is not going to work? Sorry for the confusion on my part.
kris

I was having a discussion with Malley in his journal and my contention was that higher rep sets with lots of volume is not a good mass gaining plan for a natural trainer. I feel you need to always keep the weights somewhat heavy when you are natural, and you can achieve a high volume by doing lots of low rep sets generally not to failure. the best plan for this that I have found is the advanced german volume training plan, and i;ve modified it to make it a little less volume for me since I can't handle too much volume in my life right now.

so yes, the experiment will hopefully prove that it's a great mass gaining plan and will also help keep my strength up as well. Malley recently bench pressed 405 for a single, and is now using under 200 for his working weights. He will tell you he is using a slower tempo and that is what makes it more difficult, but I still think if you are a 405 bencher, you should already be plenty big, so going down to 185 for 12 reps even if it is slow tempo seems to be counter productive to me.

Stewart14 · 10-22-2009, 07:28 PM

Quote:

Originally Posted by yellowmoomba

This looks interesting. How long are you going to run this ?

well....IF and that's a big if i follow through on the plan, it lasts a while, something like 55 days or so.

yellowmoomba · 10-22-2009, 08:27 PM

Quote:

Originally Posted by Stewart14

well....IF and that's a big if i follow through on the plan, it lasts a while, something like 55 days or so.

Good luck with it

Burner02 · 10-22-2009, 09:45 PM

Hey amigo!
Will be watching...I'm going back at begining of next month to a one BP per day...will see how you're liking it.

Stewart14 · 10-25-2009, 03:18 PM

Oct 25

Squats
255 x 5
230 x 5
205 x 5
205 x 5
205 x 5
205 x 5

Seated OH Press
185 x 5
165 x 5
150 x 5
150 x 5
150 x 5
150 x 5

Chinups
BW+50 x 5
BW+25 x 5
BW x 5
BW x 5
BW x 5
BW x 5

*Volume with a little full body approach. I wasn't digging my proposed workout frequency on the other plan, so I made slight adjustments. It's really funny, every since my first son was born, every time I try a high volume workout with decent frequency, I feel like I get run down and sick. Yesterday I thought I was catching something, today I feel fine however. I am gonna stick with either every other day workouts or even 3 days a week with 2 off at the end, if I can bring myself to take 2 days off in a row

Archangel · 10-25-2009, 07:22 PM

NICE Squats my Friend!!! I like your stripped down approach!!!

Triple Threat · 10-26-2009, 11:34 AM

Quote:

Originally Posted by Stewart14

It's really funny, every since my first son was born, every time I try a high volume workout with decent frequency, I feel like I get run down and sick. Yesterday I thought I was catching something, today I feel fine however. I am gonna stick with either every other day workouts or even 3 days a week with 2 off at the end, if I can bring myself to take 2 days off in a row

My guess would be that you're sleeping less than you were before, especially if they're getting up in the middle of the night, interrupting your sleep. Been there, done that and this too shall pass.

Stewart14 · 10-27-2009, 03:03 PM

Oct 27

Incline Bench Press
270 x 5
242.5 x 5
215 x 5
215 x 5
215 x 5
215 x 5

Chest Supported Rows
170 x 5
152.5 x 5
135 x 5
135 x 5
135 x 5
135 x 5

Seated OH Press
187.5 x 5
170 x 5
150 x 5
150 x5
150 x 5
150 x 5

Chinups
BW+52.5 x 5
BW+25 x 5
BW x 5
BW x 5
BW x 5
BW x 5

Stewart14 · 10-29-2009, 03:53 PM

Oct 29

Chest Supported Rows
110 x 5
130 x 5
145 x 10

Chinups
BW x 5
BW x 5
BW+20 x 9

Incline Bench Press (ri=60 sec)
165 x 10
165 x 10
165 x 10
165 x 10
165 x 10

Seated OH Press (ri=60 sec)
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10

And therein lies the reason why high reps suck. You look like Arnold after your workout, and then back to your puny self an hour later...very discouraging, but you know what, my joints need the break. It was nice to do all that pressing and not have a painful elbow afterward.

Burner02 · 10-30-2009, 03:17 AM

...if you consider yourself puny...there's no hope for the rest of us, biggins....
Nice lookin' workout, bro

suprfast · 10-30-2009, 12:39 PM

Quote:

Originally Posted by Burner02

...if you consider yourself puny...there's no hope for the rest of us, biggins....
Nice lookin' workout, bro

But he only has 17" biceps

j/k
You;re a freak stewart, keep it up.

Stewart14 · 10-31-2009, 10:17 AM

Halloween

Squats
175 x 5
205 x 5
225 x 11

SLDL (RI=60 sec)
165 x 10
165 x 10
165 x 10
165 x 10

Barbell Curls
80 x 5
95 x 5
105 x 10

Lying Tricep Extensions
55 x 10
55 x 10
55 x 10
55 x 10

Once again, leg exercises were a lot lower than usual because of my back, I am babying it back into the game.

Definitely not cool to do a standing barbell curl after all those stiff legs, my legs actually gave out from shaking before my biceps were done! I had a few more reps in my arms, but my legs were a shaking mess. Next time I'm gonna do the curls after the squats, then go to the stiff legs to see if that helps.

Burner02 · 10-31-2009, 09:56 PM

Quote:

Originally Posted by Stewart14

Halloween

Squats
175 x 5
205 x 5
225 x 11

SLDL (RI=60 sec)
165 x 10
165 x 10
165 x 10
165 x 10

Barbell Curls
80 x 5
95 x 5
105 x 10

Lying Tricep Extensions
55 x 10
55 x 10
55 x 10
55 x 10

Once again, leg exercises were a lot lower than usual because of my back, I am babying it back into the game.

Definitely not cool to do a standing barbell curl after all those stiff legs, my legs actually gave out from shaking before my biceps were done! I had a few more reps in my arms, but my legs were a shaking mess. Next time I'm gonna do the curls after the squats, then go to the stiff legs to see if that helps.

can you lean up against the wall or go to your knees? Or...will that diminish your ROM?

Stewart14 · 11-01-2009, 11:35 AM

Nov 1

Incline Bench Press
185 x 5
205 x 5
235 x 11

Seated OH Press
125 x 5
145 x 5
160 x 11

Chest Supported Rows (RI=60 sec)
100 x 10
100 x 10
100 x 10
100 x 10

Chinups (RI=60 sec)
BW x 6
BW x 6
BW x 6
BW x 6

suprfast · 11-01-2009, 11:46 AM

beast on that bench press. nice chins too

Stewart14 · 11-01-2009, 01:36 PM

Quote:

Originally Posted by suprfast

beast on that bench press. nice chins too

bench has always been my best, you know I used to be a bench and curl guy, back in the day

suprfast · 11-01-2009, 03:05 PM

I was a leg guy(leg press) but squats are a different breed. You should superset bench press with bicep curls

kris

Burner02 · 11-01-2009, 09:09 PM

Quote:

Originally Posted by Stewart14

I used to be a bench and curl guy, back in the day

...so...what's wrong with that workout???

Stewart14 · 11-01-2009, 09:34 PM

Quote:

Originally Posted by Burner02

...so...what's wrong with that workout???

I'll be the first to tell you, "nothing", but what do I know?

Triple Threat · 11-02-2009, 10:58 AM

Quote:

Originally Posted by Stewart14

bench has always been my best, you know I used to be a bench and curl guy, back in the day

Please don't tell me you did the curls in the squat rack.

Burner02 · 11-03-2009, 03:18 AM

doesnt everybody??????

Double D · 11-03-2009, 10:30 AM

Quote:

Originally Posted by Stewart14

bench has always been my best, you know I used to be a bench and curl guy, back in the day

Hey if my bench shoots up and I bench 435 will I see you tempo to?

Stewart14 · 11-03-2009, 01:14 PM

Quote:

Originally Posted by Triple Threat

Please don't tell me you did the curls in the squat rack.

What's a squat rack??

Stewart14 · 11-03-2009, 04:55 PM

Nov 3

SLDL
185 x 5
205 x 5
235 x 13

Squats
160 x 10
160 x 10
160 x 10
160 x 10

Lying Triceps Extensions
60 x 5
70 x 5
75 x 14

Barbell Curls
75 x 10
75 x 10
75 x 10
75 x 10

Archangel · 11-04-2009, 05:14 PM

Good lookin workouts my Friend!!! I was always a SQUAT Freak, Squats and shoulder presses where what I LOVED!!!

Stewart14 · 11-05-2009, 03:46 PM

Nov 5

Chest Supported Rows
120 x 3
135 x 3
155 x 9

Neutral Grip Pulldowns
125 x 3
145 x 3
160 x 11

Incline Bench Press (RI=60 sec)
180 x 10
180 x 10
180 x 10
180 x 10

Seated OH Press (RI=60 sec)
125 x 10
125 x 10
125 x 10

yellowmoomba · 11-05-2009, 06:52 PM

How's the back ?

Double D · 11-05-2009, 07:24 PM

I assume you have decided to stop trying to squat heavy?

Stewart14 · 11-05-2009, 07:59 PM

Quote:

Originally Posted by Double D

I assume you have decided to stop trying to squat heavy?

no not really, I'm pacing myself to get back up there...besides, in my case "up there" isn't exactly too far up there you know

Fun fact: did you know the highest multi rep squat set I've ever done was only 345x2?

another fun fact: The most reps I've done with 315 is 6

pretty lame huh?

10-22-2009, 06:49 PM	#91
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,287 Photos: 2	This looks interesting. How long are you going to run this ? http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

10-22-2009, 09:45 PM	#95
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,648	Hey amigo! Will be watching...I'm going back at begining of next month to a one BP per day...will see how you're liking it. Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

10-25-2009, 03:18 PM	#96
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,610 Photos: 2	Oct 25 Squats 255 x 5 230 x 5 205 x 5 205 x 5 205 x 5 205 x 5 Seated OH Press 185 x 5 165 x 5 150 x 5 150 x 5 150 x 5 150 x 5 Chinups BW+50 x 5 BW+25 x 5 BW x 5 BW x 5 BW x 5 BW x 5 *Volume with a little full body approach. I wasn't digging my proposed workout frequency on the other plan, so I made slight adjustments. It's really funny, every since my first son was born, every time I try a high volume workout with decent frequency, I feel like I get run down and sick. Yesterday I thought I was catching something, today I feel fine however. I am gonna stick with either every other day workouts or even 3 days a week with 2 off at the end, if I can bring myself to take 2 days off in a row http://futuretrainer.blogspot.com/ --My new blog!!

10-25-2009, 07:22 PM	#97
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,532 Photos: 4	NICE Squats my Friend!!! I like your stripped down approach!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

10-27-2009, 03:03 PM	#99
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,610 Photos: 2	Oct 27 Incline Bench Press 270 x 5 242.5 x 5 215 x 5 215 x 5 215 x 5 215 x 5 Chest Supported Rows 170 x 5 152.5 x 5 135 x 5 135 x 5 135 x 5 135 x 5 Seated OH Press 187.5 x 5 170 x 5 150 x 5 150 x5 150 x 5 150 x 5 Chinups BW+52.5 x 5 BW+25 x 5 BW x 5 BW x 5 BW x 5 BW x 5 http://futuretrainer.blogspot.com/ --My new blog!!

10-29-2009, 03:53 PM	#100
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,610 Photos: 2	Oct 29 Chest Supported Rows 110 x 5 130 x 5 145 x 10 Chinups BW x 5 BW x 5 BW+20 x 9 Incline Bench Press (ri=60 sec) 165 x 10 165 x 10 165 x 10 165 x 10 165 x 10 Seated OH Press (ri=60 sec) 115 x 10 115 x 10 115 x 10 115 x 10 115 x 10 And therein lies the reason why high reps suck. You look like Arnold after your workout, and then back to your puny self an hour later...very discouraging, but you know what, my joints need the break. It was nice to do all that pressing and not have a painful elbow afterward. http://futuretrainer.blogspot.com/ --My new blog!!

10-30-2009, 03:17 AM	#101
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,648	...if you consider yourself puny...there's no hope for the rest of us, biggins.... Nice lookin' workout, bro Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

10-31-2009, 10:17 AM	#103
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,610 Photos: 2	Halloween Squats 175 x 5 205 x 5 225 x 11 SLDL (RI=60 sec) 165 x 10 165 x 10 165 x 10 165 x 10 Barbell Curls 80 x 5 95 x 5 105 x 10 Lying Tricep Extensions 55 x 10 55 x 10 55 x 10 55 x 10 Once again, leg exercises were a lot lower than usual because of my back, I am babying it back into the game. Definitely not cool to do a standing barbell curl after all those stiff legs, my legs actually gave out from shaking before my biceps were done! I had a few more reps in my arms, but my legs were a shaking mess. Next time I'm gonna do the curls after the squats, then go to the stiff legs to see if that helps. http://futuretrainer.blogspot.com/ --My new blog!!

11-01-2009, 11:35 AM	#105
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,610 Photos: 2	Nov 1 Incline Bench Press 185 x 5 205 x 5 235 x 11 Seated OH Press 125 x 5 145 x 5 160 x 11 Chest Supported Rows (RI=60 sec) 100 x 10 100 x 10 100 x 10 100 x 10 Chinups (RI=60 sec) BW x 6 BW x 6 BW x 6 BW x 6 http://futuretrainer.blogspot.com/ --My new blog!!

11-01-2009, 11:46 AM	#106
suprfast Registered User Join Date: Jul 2009 Location: Merced, ca Posts: 390	beast on that bench press. nice chins too 5'8" 207 lbs 225lbs(6.8.09)/207lbs(10.22.09) looking for 200lbs in 25 weeks(a pound a week) Exercise Examples

11-01-2009, 03:05 PM	#108
suprfast Registered User Join Date: Jul 2009 Location: Merced, ca Posts: 390	I was a leg guy(leg press) but squats are a different breed. You should superset bench press with bicep curls kris 5'8" 207 lbs 225lbs(6.8.09)/207lbs(10.22.09) looking for 200lbs in 25 weeks(a pound a week) Exercise Examples

11-03-2009, 03:18 AM	#112
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,648	doesnt everybody?????? Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

11-03-2009, 04:55 PM	#115
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,610 Photos: 2	Nov 3 SLDL 185 x 5 205 x 5 235 x 13 Squats 160 x 10 160 x 10 160 x 10 160 x 10 Lying Triceps Extensions 60 x 5 70 x 5 75 x 14 Barbell Curls 75 x 10 75 x 10 75 x 10 75 x 10 http://futuretrainer.blogspot.com/ --My new blog!!

11-04-2009, 05:14 PM	#116
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,532 Photos: 4	Good lookin workouts my Friend!!! I was always a SQUAT Freak, Squats and shoulder presses where what I LOVED!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

11-05-2009, 03:46 PM	#117
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,610 Photos: 2	Nov 5 Chest Supported Rows 120 x 3 135 x 3 155 x 9 Neutral Grip Pulldowns 125 x 3 145 x 3 160 x 11 Incline Bench Press (RI=60 sec) 180 x 10 180 x 10 180 x 10 180 x 10 Seated OH Press (RI=60 sec) 125 x 10 125 x 10 125 x 10 http://futuretrainer.blogspot.com/ --My new blog!!

11-05-2009, 06:52 PM	#118
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,287 Photos: 2	How's the back ? http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

11-05-2009, 07:24 PM	#119
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,460 Photos: 1	I assume you have decided to stop trying to squat heavy?

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