npx Posted April 6, 2009 Share Posted April 6, 2009 Eating 2000kcal on workout days and 1500 on offdays so stop whine Link to comment Share on other sites More sharing options...
xphilx Posted April 6, 2009 Author Share Posted April 6, 2009 you're just too lazy do to cardio. Link to comment Share on other sites More sharing options...
npx Posted April 6, 2009 Share Posted April 6, 2009 Dunno if I wanna call 25min crosstrainer cardio Link to comment Share on other sites More sharing options...
xphilx Posted April 6, 2009 Author Share Posted April 6, 2009 bla bla.. i know it's not much but it's so boring. Link to comment Share on other sites More sharing options...
xphilx Posted April 7, 2009 Author Share Posted April 7, 2009 Pull: Deadlifts 20x12, 60x6, 80x4, 100x5, 120x1, 140xf, 100x4Bent-Over Rows60x11, 70x5, 60x7Pull-Upsx8, x4, x4EZ-Curls35x9, 35x6, 30x7Machine Crunches Cardio: 30 minutes on a crosstrainer. felt really good doing the deads, that's why i tried the 140 but it would have been too good to be true. Link to comment Share on other sites More sharing options...
xphilx Posted April 9, 2009 Author Share Posted April 9, 2009 Push: Squats20x15, 40x12, 60x5, 80x1, 100x5, 100x4, 90x6Bench Press20x25, 40x12, 60x6, 80x7, 75x6, 70x7Military Press20x5, 40x6, 35x6, 30x5Dipsx5, x6, x5Calve Raises (45° Leg Press)140x20, 140x16, 140x10 Cardio: 20 minutes crosstrainer. was quite satisfied. Link to comment Share on other sites More sharing options...
xphilx Posted April 10, 2009 Author Share Posted April 10, 2009 Pull: Pull-Upsx10, x7, x5Bent-Over Rows60x10, 60x7, 60x7Deadlifts (straight legs)60x7, 60x7, 60x5EZ-Curls35x9, 35x6, 30x7Machine Crunches Cardio: 30 minutes on a crosstrainer. Link to comment Share on other sites More sharing options...
xphilx Posted April 11, 2009 Author Share Posted April 11, 2009 cheated today. cake and white bread. not really much but enough for this month. Link to comment Share on other sites More sharing options...
xphilx Posted April 14, 2009 Author Share Posted April 14, 2009 Pull: Pull-Upsx10, x7, x5Bent-Over Rows40x10, 60x8, 60x8, 60x7Deadlifts (straight legs)60x10, 80x5, 80x5EZ-Curls35x10, 35x7-> 30x3 -> 25x6Crunches Cardio: 30 minutes on a crosstrainer. Link to comment Share on other sites More sharing options...
xphilx Posted April 15, 2009 Author Share Posted April 15, 2009 Cardio: 35 minutes running. Link to comment Share on other sites More sharing options...
xphilx Posted April 16, 2009 Author Share Posted April 16, 2009 Push: Squats20x15, 40x10, 60x5, 80x1, 100x5, 100x3, 90x6Bench Press20x25, 40x12, 60x6, 80x7, 75x7, 70x7Military Press40x6, 40x4, 30x6Dipsx6, x4, x4Calve Raises (standing)45x15, 45x12, 45x12 Cardio: 30 minutes crosstrainer. Link to comment Share on other sites More sharing options...
xphilx Posted April 17, 2009 Author Share Posted April 17, 2009 Pull: Pull-Upsx9, x6, x4Bent-Over Rows40x10, 60x10, 60x8, 60x7EZ-Curls35x9, 35x6, 30x7 Machine Crunches Cardio: 30 minutes stationary bike. Link to comment Share on other sites More sharing options...
xphilx Posted April 20, 2009 Author Share Posted April 20, 2009 Push: Squats20x15, 40x10, 60x5, 80x1, 100x5, 100x4, 90x6Bench Press20x25, 40x12, 60x6, 80x5, 75x6, 70x7Military Press40x4, 40x3, 30x6Dipsx6, x5, x5Calve Raises (Leg Press)140x22, 140x15, 140x10 Cardio: 30 minutes crosstrainer. strength comes and goes. weird. Link to comment Share on other sites More sharing options...
npx Posted April 20, 2009 Share Posted April 20, 2009 If you evaluate your new program, can you draw any conclusions? Link to comment Share on other sites More sharing options...
xphilx Posted April 20, 2009 Author Share Posted April 20, 2009 well, since i'm on a cutting diet right now i can't say much about how useful this program is for building muscles and gaining weight and so on (although i'm pretty much convinced that it's really good). but what i can say is: after i switched the dips from the chest- to the triceps version regeneration isn't a problem anymore. no problems with squatting heavy two times a week. i have almost no muscle soreness anymore, which is pretty cool. i have no problem lifting four times a week, which is perfect cause i really didn't want to go "only" three or maybe even two times.i first thought that it would be too heavy to do the bench press after sqauts and since benching and my chest in general is my weak point i kinda feared to lose too much strength. but it seems like i'm able to keep almost 100% of it, i maybe lost like 1-2 reps here and there but nothing huge. i'm really looking forward to go back to a calorie plus to see what i can achieve on the bench with this program.the workouts are a bit longer than before and also a bit more exhausting i'd say. there is no "light" day to relax a little like the shoulders day on a four day split. of course, a good athlete always trains hard but a shoulder day is nothing compared to a leg day and here you have squats two times a week and heavy deads at least one time. Link to comment Share on other sites More sharing options...
DV Posted April 21, 2009 Share Posted April 21, 2009 Solid journal. Keep up the good work! (Always nice to check your progress) Link to comment Share on other sites More sharing options...
xphilx Posted April 21, 2009 Author Share Posted April 21, 2009 thanks DV! Link to comment Share on other sites More sharing options...
aluck Posted April 21, 2009 Share Posted April 21, 2009 I dont post much, but I do read. Definately nice, and thanks fo rthe current updates. Kudos.. Link to comment Share on other sites More sharing options...
xphilx Posted April 21, 2009 Author Share Posted April 21, 2009 thanks, i appreciate that you read this. writing a log motivating and helps pulling it through and the more people reading and writing here the better it is. Link to comment Share on other sites More sharing options...
aluck Posted April 21, 2009 Share Posted April 21, 2009 Well then Ill try to make an effort to comment more.. I forget everyone doesnt recieve my silent mental cheerleading. Link to comment Share on other sites More sharing options...
npx Posted April 21, 2009 Share Posted April 21, 2009 well, since i'm on a cutting diet right now i can't say much about how useful this program is for building muscles and gaining weight and so on (although i'm pretty much convinced that it's really good). but what i can say is: after i switched the dips from the chest- to the triceps version regeneration isn't a problem anymore. no problems with squatting heavy two times a week. i have almost no muscle soreness anymore, which is pretty cool. i have no problem lifting four times a week, which is perfect cause i really didn't want to go "only" three or maybe even two times.i first thought that it would be too heavy to do the bench press after sqauts and since benching and my chest in general is my weak point i kinda feared to lose too much strength. but it seems like i'm able to keep almost 100% of it, i maybe lost like 1-2 reps here and there but nothing huge. i'm really looking forward to go back to a calorie plus to see what i can achieve on the bench with this program.the workouts are a bit longer than before and also a bit more exhausting i'd say. there is no "light" day to relax a little like the shoulders day on a four day split. of course, a good athlete always trains hard but a shoulder day is nothing compared to a leg day and here you have squats two times a week and heavy deads at least one time.Well I you are happy I am happy, I am however convinced that you can get better results by not doing squats and bench two times a week until failure even if you are on kcal + or not. I would rather go back and do a 4-split with lower volume. But I am no muscle monster so I am probably wrong. Link to comment Share on other sites More sharing options...
xphilx Posted April 21, 2009 Author Share Posted April 21, 2009 Pull: Deadlifts20x15, 60x8, 80x4, 100x5, 110x3, 110x3Bent-Over Rows60x9, 60x8, 60x7Pull-Ups (close)x6, x5, x4EZ-Curls35x6, 35x6, 30x6Machine Crunches Cardio: 30 minutes crosstrainer. when i left the gym i realized that some motherfucking son of a bitch stole the saddle from my bike. Link to comment Share on other sites More sharing options...
MaryStella Posted April 21, 2009 Share Posted April 21, 2009 I check it too but don't always comment. But i'll try to do it more. You are doing great! Link to comment Share on other sites More sharing options...
xphilx Posted April 21, 2009 Author Share Posted April 21, 2009 well, since i'm on a cutting diet right now i can't say much about how useful this program is for building muscles and gaining weight and so on (although i'm pretty much convinced that it's really good). but what i can say is: after i switched the dips from the chest- to the triceps version regeneration isn't a problem anymore. no problems with squatting heavy two times a week. i have almost no muscle soreness anymore, which is pretty cool. i have no problem lifting four times a week, which is perfect cause i really didn't want to go "only" three or maybe even two times.i first thought that it would be too heavy to do the bench press after sqauts and since benching and my chest in general is my weak point i kinda feared to lose too much strength. but it seems like i'm able to keep almost 100% of it, i maybe lost like 1-2 reps here and there but nothing huge. i'm really looking forward to go back to a calorie plus to see what i can achieve on the bench with this program.the workouts are a bit longer than before and also a bit more exhausting i'd say. there is no "light" day to relax a little like the shoulders day on a four day split. of course, a good athlete always trains hard but a shoulder day is nothing compared to a leg day and here you have squats two times a week and heavy deads at least one time.Well I you are happy I am happy, I am however convinced that you can get better results by not doing squats and bench two times a week until failure even if you are on kcal + or not. I would rather go back and do a 4-split with lower volume. But I am no muscle monster so I am probably wrong. we'll see. =) a lot of guys had great success with this split and i'm excited about to see what it brings for me. I check it too but don't always comment. But i'll try to do it more. You are doing great! thanks very much! appreciate your kind words! maybe(!!) i'll post some pics after i decide to end the cutting and go back to get fat. but i'm not sure if the results are worth the pictures. Link to comment Share on other sites More sharing options...
aluck Posted April 21, 2009 Share Posted April 21, 2009 We want pictures now! Link to comment Share on other sites More sharing options...
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