xphilx

yeah i'm surprised about the development with the pull-ups, too but at the same time i'm or course very satisfied with it. ok, i understand that the light bench/squat days i'm doing are probably a bit confusing. what i'm trying to do with those is to use about 70% of my 1RM and do three sets of five reps, no progress. i'm focusing and form and tempo there. and what's so weird about me doing more weight on the bench than a few weeks before? forget about it. from wednesday on i'll be on vacation and after that i'll be doing the 5x5 which is much easier to follow.

another good video.

what i basically ate today: http://i32.tinypic.com/afdcms.jpg http://i30.tinypic.com/ipmgzc.jpg http://i29.tinypic.com/aorr4x.jpg http://i27.tinypic.com/5xsv15.jpg

huh? i'm always using the same or higher weights. give me an example.

i get your point. of course i always try to do more reps than i did the week before with the same weight or with increased weight. it's not like that i go to the gym without any clue about what i'm about to do.

on bench i just go until failure. on squats i used to do the same but now tried to go for higher reps, between 7-10. that didn't work so well. on deads i like to stay low with the reps. i don't the much sense in going higher than 5 there. but lately i prefered to do not more than 3. last week it was just light weight cause it was too hot to go heavy. on all other exercises, except for pull-ups and calves, i try to do 8-12 reps. to be serious, i didn't care much about the rep range lately cause this are the last days before i'll leave for vacation so i just wanted to have fun.

Pull: Deadlifts 65x5, 75x5, 85x5, 105x1, 115x3, 120x3, 125x2 Pull-Ups (close) +7,5x5, +7,5x5, +7,5x5, +7,5x5, +7,5x5 Dumbbell Rows 20x12, 35x8, 30x12, 30x9 Incline Dumbbell Curls 12x13, 12x6, 10x16 + abs + rear delts + 30min cardio satisfied with everything except for the deads.

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

do bill stars 5x5. i'll start with it after my holidays, too. squats and deads on the same day sounds heavy to me.

this is my official application for mod status. come on, i'm a student. i have plenty of time to delete crap like that.

try to flex your abs. that could help to leave your back out of the action. daywalker gave that tip on the german vegan strength board.

Push: Bench Press 20x25, 40x12, 60x5, 70x1, 82,5x6, 80x6, 70x7 Squats 25x10, 45x10, 65x5, 85x1, 75x5, 75x5, 75x5 Dumbbell Lateral Raise 10x12, 10x12, 10x12 Skull Crusher 27,5x7, 25x10, 25x7 Calve Raises (Leg Press) 170x21, 170x12, 170x10 + rotator cuff satisfied. progress.

this thread used to be kinda cool....

Hey Phil, you know I love you but your advice does not make much sense. Fuck what kind of carbs it is, just eat whole foods. I promise you that a baked potatoe is just as good as a boiled one despite the carbs being "faster". Even though fast carbs have been shown to increase glycogen storage after training new science shows that the more glycogen you have the more you use so there really isn't any benefit on eating fast carbs after training. Allthough I would say that it feels nice to fill up your muscle and liver glycogen as fast as possible even though it doesn't affect your training you can still feel kinda tired if it's empty. As far as I know there is no good reason not to eat carbs in the evening, unless you're limiting carbs overall. If you sleep better without the carbs then go ahead but I wouldn't believe the hype over this since it seems to lack any real science behind it. Regarding the fat, keep it low in your post WO-shake/meal, otherwise I wouldn't care about when you eat it. Protein should be "high" in all meals. johan, of course you can give a shit about what kind of carbs you're eating but probably because you're more of an ecto and don't have to struggle with getting fat. it's not like carbs in the evening are forbidden but it makes more sense to eat fat and protein since you want to slow down your digestion to make sure your body is served with protein over the night. and with "moderate" protein i meant about 30g per meal. that should be high enough.

in the beginning you don't have to think of much. just stick to some simple basics. in the morning: moderate protein, moderate slow carbs, low fast carbs, no (or at least low) fat. over the day: moderate protein, moderate slow carbs, low fat. after training: high protein, moderate fast carbs, no fat. in the evening: moderate protein, low to no carbs, moderate to high fat. that's it.

you're cool.

yeah, looking forward to see the videos!

and since when did large amounts of protein equal large amounts of animal products?

does anyone on here ever read the stickys??? viewtopic.php?f=46&t=1773 Routine for beginners Here is a strength routine for beginners. Most people will benefit from it. It requires not much time, focuses on the main movements and on getting stronger. Day 1 Warm-up: 10min cardio. 2 sets each: - Dips - Pullups - Squats 1 set each: - Crunches - Calves Day 2 Warm-up: 10min cardio. 2 sets each: - Barbell row - Barbell press - Deadlift 1 set each: - Crunches - Calves or Day 1 - Legs and shoulders (two groups that do not interfere with each other) 1. Barbell or dumbbell clean (from floor to shoulders) and overhead press - 1-2 warmup sets, 3x6-8 reps work sets. The clean part is done to warm up the legs and lower back while working the shoulders, which will get you ready for the leg work. 2. Full squats - parallel or deeper, 1-3 warmup sets, 3x6-8 reps work sets 3. Stiff legged deadlifts, knees slightly bent to 15-25 degrees - 3x6-8 reps work sets (no warmup necessary unless you feel it is for the best) This will take care of your legs and shoulders with no worries about added junk thrown in, all good compound exercises and you can be in and out in less than an hour easily. Rest 1-2 days Day 2 - Upper back and chest work 1. Barbell or dumbbell rows - 1-2 warmup sets, 3 work sets of 6-8 reps 2. Pull-ups (assisted if you can't do enough normally) or single-arm pulldowns - 3 work sets of 6-8 reps (no need to warm up here) 3. Incline bench press barbell or DB - 1-2 warmup sets, 3 work sets of 6-8 reps 4. Close-grip flat bench (hands 10-14" apart) - 3 work sets of 6-10 reps You'll hit your upper back well from 2 angles, and you'll hit your chest and triceps well enough in there as well, again with no filler and a quick workout. Rest 1-2 days Day 3 - Lower back work / fun stuff 1. Deadlifts from floor - 1-3 warmup sets, 3 work sets of 6-8 reps 2. Deadlift lockouts in a power rack (from just above knees to a finished deadlift position) - 3 work sets of 6-8 reps with 20-30% more weight than was pulled from the floor 3. From here, pick 2 more exercises that don't conflict with the rest of the week's lifting and have fun with them. If you want to train arms a bit more, hit some dumbbell hammer curls (after the incline and close-grip benching you probably won't have much urge to do any tricep work!). If you feel you need more trapezius work, toss in some shrugs. If you want to do grip or forearm work, throw some in. If you want to try some olypic lifts, do them here. A lot of times I make one day per week the random day where I have one thing I MUST do, such as deadlifts, and the rest is whatever feels good. This keeps you looking forward to getting in there and you still get everything done, but now you get to pick a bit more instead of always following the same routine. Rest 1-2 days and repeat! do one of this routines for at least (!) 6 months, make some progress and then you can maybe start to care about isolation exercises.

we're talking about bed time shakes, right? then forget about fruits and all the other carb stuff and forget about hemp and replace it with soy or pea protein and then add some oil, flax seeds or maybe pb.

aka push. people should read this. it's much more interesting than questions like: "will i get bitch tits when i drink soy milk/eat tofu?"

a website about steroids....great.

..or you could sign to a gym?! almost anything else is useless anyway.

totally agree with you. i don't get why almost every guy at my gym is doing the bench press with their feet in the air or on the bench. i mean, how could anyone think that an exercise is better with less stability?!

WTF?! stop this, seriously! where do you all get your information on this sport from? your shoulders will be totally ok. watch the videos that have been posted and you'll see the right technique.