Brutus_G

I usually go for 6-15 reps on squats. It doesn't always work like that but that is my goal. Actually i think i improved on the squats marginally. Man my thighs,calfs,hams,lower back,biceps,abs,traps,butt,triceps,and my lats hurt*Brutus hobbles away*

Oh my cut diet is 2652 cals 41% prot 18% carbs and 41% fat carb up days its
3127 cals with 130g extra carbs and 30g fat extra. I actually am eating about the same volume of food on Chuck's cutting diet lol.

"People do it everyday, they talk to themselves... they see themselves as they'd like to be, they don't have the courage you have, to just run with it."-Tyler Durden

bigw8

great work man keep it up

Brutus_G

Thanks man. I appreciate it

"People do it everyday, they talk to themselves... they see themselves as they'd like to be, they don't have the courage you have, to just run with it."-Tyler Durden

fufu

When I started doing squats I found this really helped me alot. Week one - rep range 3-6 with high intesity. Week two - rep range 6-10 moderate intensity. Repeat. After only squatting 3 1/2 months I was squatting 225 lbs for 10. That little squat mehtod worked great for me, maybe it can work for you. I know you are doing Ironman's thing and all but I thought I would let you know.

fufu's 1337 Journal

Your diet will set you free.

Brutus_G

I'll give it a try next leg day how many sets? rest time? I'm actually doing a similar rep range on my chest.

"People do it everyday, they talk to themselves... they see themselves as they'd like to be, they don't have the courage you have, to just run with it."-Tyler Durden

fufu

RI's were like 90-120 seconds. 4 working sets is what I did.

fufu's 1337 Journal

Your diet will set you free.

Brutus_G

Ok i'll try it. So to make sure Reps 5-8 rest 2-1.5 mins and do 4 sets? I'll do these tomorrow and give it like 4 weeks to see if it works for me. Thanks man for the idea

"People do it everyday, they talk to themselves... they see themselves as they'd like to be, they don't have the courage you have, to just run with it."-Tyler Durden

fufu

well you do that every other week.
one week- 6-10 reps moderate 90-120 seconds
next week 3-6 reps heavy RI 120-150 seconds
repeat

fufu's 1337 Journal

Your diet will set you free.

Brutus_G

Ok i was very rushed this morning but now i can fully fill in my routine and everything else.
Sleep-8 hours
Supps-Same and Chuck told me to add in Glutamine to preserve muscle so i will.
Goals-For myself
*Get to a 2 mm super
*gain muscle
*get to 175 but not at the expense of getting lean
Workout-Ok well i tried you workout fufu and man i just bitch slapped that squat lol i was just unbeatable. My deadlifts also improved. Before i was doing rack deads now a bit lighter like 5 pounds less i'm doing full deadlifts for the same reps and some lol.
Squats 154X6 3 143X6 4 PR
Deadlifts 148.5X13 10 8 PR
Rows 77X12 10 8 Pr i think i got that back but i'll know tomorrow wont i lol.

"People do it everyday, they talk to themselves... they see themselves as they'd like to be, they don't have the courage you have, to just run with it."-Tyler Durden

fufu

how is the cut going?

fufu's 1337 Journal

Your diet will set you free.

Brutus_G

Pretty good man i'm getting stronger and gaining about 1-.5 pounds a week while loseing bodyfat. I'll actually measure it on sunday and i will take some pics after about 2 weeks.

"People do it everyday, they talk to themselves... they see themselves as they'd like to be, they don't have the courage you have, to just run with it."-Tyler Durden

fufu

Sounds good!

fufu's 1337 Journal

Your diet will set you free.

Brutus_G

I forgot to post a workout on weds so here it is.
Workout=
db incline press 39.6X7 5 4 26.4X7 Man i raised the wieght by 4.4 pounds on each db and got high reps man i can't wait till next workout i really felt inspired on these.
Db overhead press 22X6 6 6 damn i'm now realising that it is this number lol.
Skull crusher with db 17.6X6 5 5 i would've used a bar but my gym doesn't have one and i can't change gyms since it is a class.
Db Shrugs 48.4X21 19 16 my gym doesn't have heavier db so thats why my reps are so high.

"People do it everyday, they talk to themselves... they see themselves as they'd like to be, they don't have the courage you have, to just run with it."-Tyler Durden

fufu

Db Shrugs 48.4X21 19 16

Does this mean "three sets of db shrugs, 1st - 21 reps , 2nd - 19, 3rd 16?"

How do you go about choosing reps? Do you have a set reps before you even start your workout or do you just do whatever you feel like?

fufu's 1337 Journal

Your diet will set you free.

Brutus_G

Your right on the shrugs man. I usually have a number that i wish to beat,but sometimes i will just wing it if i don't do a certain exercise at least once a month(leg press, tricep kick backs lol,chin ups,and good mornings.) But i will be following your rep scheme advice for my legs. And if you were asking why my reps are on odd and even numbers it's cause i just go to failure,which working out 3 days a week allows me to do. My moms going to Paris lol today with my sister.

"People do it everyday, they talk to themselves... they see themselves as they'd like to be, they don't have the courage you have, to just run with it."-Tyler Durden

fufu

I used to go to failure alot and get stronger but it doesn't work so well for me anymore. But if you are getting results, then go ahead by all means.

Paris eh? Tell them to stay cautious, you never know about those Frenchies!

It is a really nice place though.

fufu's 1337 Journal

Your diet will set you free.

Brutus_G

Hey FuFu if i were to do heavy weights like on Monday for upper(2-5) and lighter weights on Friday(8-15) do you think this would help me get stronger while getting more muscle at a decent rate? My main goal is to get big but the more i read about power lifting and o lifting it seems that lifting heavy is better than lighter for muscle growth. So by devoting one day to strength and the next to hypertrophy i think i could gain more muscle. My split is
Mon-up ME
Tues-off
weds-low ME
Thurs-off
Fri-up repeated rep
sat-off
sun-off
Mon-low repeated rep
so on. up and low alternate every day i workout. Workout days are M/W/F
How would you go about deciding your strength day weight? What kind of periodization do you use? Should i be going to failure on heavy days? Rep range and sets? Lol sorry but I'm just am so interested in strength training and well you know what your doing.

"People do it everyday, they talk to themselves... they see themselves as they'd like to be, they don't have the courage you have, to just run with it."-Tyler Durden

fufu

Yeah that looks like a good way to keep it mixed up. Looks good for both strength and size. I used to do something like that. One week I trained strength, the next I did more hypertrophy stuff. I never do ME's though. I don't like maxing out, I like working up slowly and getting PR's for reps. Just what I do though because strength is only part of my goal.

About going to failure...you are going to have to find a way to gauge your strength to see where you are at, that may include going to failure. Of course if you are training max effort you may end up failing lifts because you are trying to break your record, the whole point of an ME. I am kind of a noob though at this stuff. I wish I could help you more but I think P-Funk and Cowpimp could really explain this stuff alot better to help you.

I do think the routine you set up looks good though.

fufu's 1337 Journal

Your diet will set you free.

fUnc17

Going to failure can help... alot. BUT after 3 weeks or so your CNS becomes so overtaxed your progress completely haults. It's a good shock to the system if you do it for a week or two, but no more because then you'll just be working backwards.

I remember last summer I was singling in all 3 lifts every week for a month straight, ya sure I got stronger, but I overtrained myself so much that I couldnt continue any further. I took time off and lost the strength i gained because when your body is used to a certain load you can take time off and come back and have no problem. But when you set multiple PR's per workout, for 4 weeks straight, your body hasnt been used to that load for much time at all. Making it very easy for you to lose what you've gained.

Strength Edge

Brutus_G

If i feel fine(actually really good) going to failure and I've be over trained so i know how that feels but i don't feel it now, is it still not a good idea to go to failure? I always hear mixed opinions on this stuff.

"People do it everyday, they talk to themselves... they see themselves as they'd like to be, they don't have the courage you have, to just run with it."-Tyler Durden

fufu

Well it if works for you, go for it I suppose.

I just try to avoid it but I probably go to failure at least once when I workout.

fufu's 1337 Journal

Your diet will set you free.

Brutus_G

I think i know what I'll do. Mon weds Fri sat split upper lower over 2 weeks i build up my intensity and use periodization then lower down for one week. I wont go to failure unless being stared at by a hot girl in tight pants or if i get pissed i will speacially on deadlifts which i would consider easy for my body type. Mon upper will be 3-5 reps sets of like 10 Tues will be 8-12 rep lower Fri will be 8-12 reps sets of 3-4 upper sat will be 3-5 reps sets of 10 for my lower body. How does that look please give any sugesstions you guys may have?

"People do it everyday, they talk to themselves... they see themselves as they'd like to be, they don't have the courage you have, to just run with it."-Tyler Durden

Brutus_G

OK here it is
Weight=163 super=8 chest=8 i realised that it goes by twos so a 4 was actually a 8. I look leaner but this says i havn't lost any bf so i'll tell Chuck and we'll make adjustments. But on a side note i gained 0.8 muscle pounds
Sleep=8 hours i wake up to pee 1 hour before i normally get up this has happened like 3 times in a row lol.
Supps=creatine,whey,extend,fish oil,vitc,vite,sesamin,glutamine,anagen,and a multi. I'm trying some new stuff lets hope it really works anagen is for muscle help and recovery glutamin keeps me form getting catobolic.
GOALS=For myslef
*Get to a 4mm readin
*Gain more muscle like 5-10 pounds on this cut
*Stay happy and positive
*Give my workouts a 100% effort.
Woekout-Ok man this was tough
Bench press
132X1 failure
121X2
88X6 5 4 3 Damn no failure cept maybe last one
CG Bench board presses 110X3 3 3 no failure here
DB shoulder presses 22X 7 7 7 no failure
Lateral side raises 13.2X6 8.8X10 no failure
Rotator cuff rotation 13.2X 7 6 5 failure but its a small ass muscle
Squats this is where i fucked up becuase of that hot girl in tight pants lol
110X4 3 4 failure
I will not go to failure next time i did a decent job since usually i go to failure on everything

"People do it everyday, they talk to themselves... they see themselves as they'd like to be, they don't have the courage you have, to just run with it."-Tyler Durden

fufu

what is "super and chest"?

fufu's 1337 Journal

Your diet will set you free.

Brutus_G

Skinfolds of 2 inches from belly button and chest.

"People do it everyday, they talk to themselves... they see themselves as they'd like to be, they don't have the courage you have, to just run with it."-Tyler Durden

Brutus_G