shiznit2169

Yes, i want to be percieved as an animal. Fast, strong, beastly, huge, and so forth. With DOMS encouragement, i decided to put my old journal to rest and start fresh. I have been working out consistently throughout the year and have gotten bigger and stronger. I am now currently 194 pounds. Big improvement from when i was 155 two years ago.

This is how my program looks over the course of 6 weeks

Day 1

warm up
core

1a) squat
1b) seated cable row

2a) bench press
2b) RDL's

3a) Curls
3c) rear delt work

Day 2

warm up
core

1) 15-20 minutes on the rower or treadmill
2) Hang power clean
3) chin ups
4) incline DB Press
5a) reverse hypers
5b) iso-squat (bw)

Day 3

warm up
core

1a) Deadlift
1b) OH Press

2a) DB-bulgarian squat
2b) pull ups (w/ slow negs)

3a) Curls
3b) Dips

Basically, my program is similar to p-funks but i will be changing a few things around. I will focus on hypertrophy the first 2 weeks, strength weeks 3-4 and power weeks 5-6. I will be changing the variables around frequently and probably changed a few exercises every cycle.

Feel free to add, suggest or critique anything.

shiznit2169

Today's Workout

Warmup
Decline Bench Crunches - 2/15

1a) Squat - 5/1/1 - 165/3x10
RI = 60s
1b) Seated Row - 1/1/1 - 130/3x10
RI = 60s

Squats was light and easy. Haven't done slow negs in a while so wanted to see where i was at. Will bump up the weight next time.

2a) DB Bench - 5/1/1 - 55/3x10
RI = 60s
2b) DB RDL's - 1/1/1 - 55/3x10
RI = 60s

Too light. Will bump it up.

3) Seated DB Curls - 25,30/2x10

4) Bent over rear delt raise - 15/2x10

Overall, good workout. I was drained at the end. Felt shaky and sore. I went to Niagara Falls last Saturday with a bunch of friends and partied my ass off. I normally don't drink a lot but that was the most i've ever had in my life. It was fun but i always feel guilty afterwards.

DOMS

You added 40 pounds? Damn... How about some pics?

Going full body, eh? Nice. I just started my first full body routine.

DOMS

Also, do you have any particular goals? Something quantifiable?

Bakerboy

Looks good shiz. Which side of Niagara Falls were you on the US side or the Canadian side? The falls look cool at night when you are squeezing up to a hot woman or women if you are really lucky! At least you didn't jump in a barrel and cannonball yourself over the edge- that's when you know you've had one too many.

No strength within, no respect without - Kasmiri Proverb

goob

Good shizz dude.

Will drop in from time to time, to see how it's g oing. Good luck.

shiznit2169

I'll put up some pics when i can. My phone does not have the greatest quality and i do not have a camera. I hate pictures anyways, lol.

I love doing full body for several reasons

1. Easy to work around your schedule. With classes, homework, work, meetings, cooking/eating and so forth, 3x a week is best suitable for me.

2. I prefer to work upper body and legs each workout. It's more challenging and rewarding. I get in, grind it out, get out. Any other style of training gets boring fast but upper-lower split is not too bad.

3. Lastly, i get bigger and stronger most effectively doing full body.

shiznit2169

I can't believe you said that. That's exactly what my friend said to me when i got back. We were on the Canadian side because it's more fun and a few of my friends like to smoke weed (and i'm a health nut .. go figure) so they bought their bongs and shit. The girls up there were smokin!

shiznit2169

Thanks, do you have a journal? I'll check up on yours.

fufu

Good luck.

fufu's 1337 Journal

Your diet will set you free.

shiznit2169

Sorry, missed this.

My primary goals as of now is just to be healthy and look good and also be strong of course. I am slowly bulking up gaining about 1-2 lbs each week and by summer time i will need to diet down a little bit. With the college food they have here, i do not have the money and time to cook the foods i need. I have more free time in the summer. I look a little bulky which is fine but i miss being lean. My bf % is probably about 14-15%.

shiznit2169

For all of you reading my journal, i just want to let you know that i have been following your journals for a while now. I just rarely post in the journal section since i just like to read and absorb new information since we all have different styles of training.

Keep up the good work guys

P-funk

looks familiar.

5-6 weeks in the power phase is a bit excessive. You run the risk of detraining other qualities when you emphasize one thing for to long. THat is why i like shorter blocks (3-4 weeks and then change...2 weeks min.). also, 5-6 weeks of intense plyos and olympic lifts and your joints are going to let you know about it.

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"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

AKIRA

DOMS, I agree, lets see some new pics.

P-Funk, good advice. Now I am starting to understand what you and Duncans were talking about in BOTH my threads.

shiznit, I am not understanding 1a, 1b

I see your first couple of weeks are for hypertrophy and I can tell because of the tempo, but the "b" is a different tempo.... Why do some have letters behind their numbers and other's do not? I cant see the pattern.

6' 209lbs (8/16)
Bench 365 (12/3)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

shiznit2169

What do you mean?

When you say shorter blocks and then change, do you mean change the exercises or variables? I'm a bit confused here. How is your program any different than mine if you're doing it for 9 weeks.

shiznit2169

Akira, what i mean by 1a) and 1b) is that it's a superset. For example ...

1a) squat
1b) seated cable row

I will do one set of squats, rest 60s, then do one set of seated rows, rest 60s and repeat until i finish both sets.

2a) bench press
2b) RDL's


Same goes for this. Bench, rest 60s, RDL, rest 60s, repeat.

shiznit2169

That's because those are my main lifts. If i did a 5/1/1 tempo for all my lifts, it would take too long. I will switch it the other way around next week.

P-funk

you run the risk of detraining other qualities....strength, work capcity, etc...if you focus on one thing (like just power) for two long.

I use 3 week blocks for each biometer.

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"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

Double D

What P means in a laid out fashion, even though I think its prety laid out. If you train for power while ignoring strength for to long you will get weaker from a strength perspective. If you train strength while ignoring power you will become less powerful, get it?

shiznit2169

Today's Workout

Cardio - 10 minutes
Glute Activation
Dynamic Flexibility

Hang Power Clean - 105/6x2 RI = 30s

Fairly new to these. Weight was very light and easy but i want to get down my technique first.

Incline DB Bench - 70/1x6, 60/2x4 RI = 90s

Haven't done these in forever. It was very tough so i had to drop the weight.

Chinups - bw+35/2x5, bw+25/1x5 RI = 90s

Iso-Squat - bw/2x60s RI = 60s

Okay ... the first 30-40 seconds were easy but it started to buuuuurn. I originally was going to do 90s but it was friggen hard. Will slowly increase the time over the weeks.

Bakerboy

Good stuff shiz. How exactly were you doing the iso-squats? I assume they were freestanding? At what height were you holding the squat?

No strength within, no respect without - Kasmiri Proverb

TopAdams314

I saw you doing the cleans in the gym, it looked like you had your form down solid. Keep up the good work! Those iso-squats sound painful from the way you're putting it.

fufu

Good stuff, weighted chin ups look solid.

fufu's 1337 Journal

Your diet will set you free.

shiznit2169

Have your arms out straight, fully extended. Squat down and stay tight in the hole. No bar or anything, just bodyweight. It feels like nothing at first but once 30 seconds come around ... then 40 ... then 50 .. it starts to burn like crazy. It is the biggest sigh of relief when u stand up after.

It looks like this except i don't use those things (whatever it's called) under their feet.

shiznit2169

Thanks man

shiznit2169

Chinups is one of my top 3 favorite exercises to do. I love doing them. I have gone up to using 100 lbs but it's the biggest pain in the ass trying to get the plates in the chain on my dip belt.

TopAdams314

Why not try using a weight vest that has a high weight capacity? That could reduce the amount of plates you'd need on your chain. I know it'd look gay in the gym at RIT but you could use it at home.

shiznit2169

Workout

Warmup
Dynamic Flexibility
Glute Activation

1a) Deadlifts: 5/1/1 - 205/3x10 RI = 60s
1b) Pullups: 1/1/1 - bw/10,9 bw+25/20sec negs RI = 60s

2a) Seated DB OH Press: 1/1/1 - 45/3x10 RI = 60s
2b) DB Bulgarian Squat: 1/3/1 - 45/3x8 RI = 60s

3a) V-Bar pushdowns: 2x10 RI = 30s
3b) Hammer Curls: 2x10 RI = 30s

Good workout but exhausting. Had to lay down for 10 minutes afterwards. I really like this program so far so i should expect to see some significant gains.

Bakerboy

You would make a good monk Shiz

No strength within, no respect without - Kasmiri Proverb

shiznit2169

haha, how so?