Supremo's Workout Plan

Supremo · Nov 25, 2007

First off, I'd like to say thanks so much to Effort who basically put this whole program together for me.

Diet (weeks 1-2):
Meal 1 - 3 egg + 2 scoop whey protein shake + 2 bananas/apples/brown rice
Meal 2- 8 oz 80/20 Beef/veggies + 2 bananas/apples/brown rice
Meal 3- 3 egg + 2 scoop whey protein shake + 2 bananas/apples/brown rice
Meal 4- 8 oz 80/20 Beef/Veggies + 2 bananas/apples/brown rice
Meal 5- 3 egg + 2 scoop whey protein shake + 1 Tablespoon olive oil
Meal 6- 8 oz Chicken Or 2 cans Tuna/ Fish Oil + big salad +1 Tablespoon olive oil
Each day 1 gallon of water
Post workout shake - 3 eggs, 3 scoops whey, 75g Maltodextrin (Carbo Gain), fruit.

Workout routine: Rippetoes

*Note: Weeks 1, 6, and 12 of the program I'm going to do my max testing... so actually next week I'll be testing my maxes so I can plan accordingly.

Week 1:

Monday - Workout A
Wednesday -Workout B
Friday - Workout A

Week 2:

Monday - Workout B
Wednesday - Workout A
Friday - Workout B
~
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
**2x8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay or Bent Rows (or power cleans)
**2x8 Chin-ups (recommended mainly if doing the cleans)

Tomorrow after school when I work out I'll be testing my max out and I'll let everyone know.

Here we go.

Quagmire911 · Nov 25, 2007

Good luck man. Everything has been laid out just about perfectly, remember and warm up properly when maxing tomorrow. Something like:

Barx10
75x5
95x3
115x1
135x1
Then go for 155x5 for example.

Didn't know if effort had covered this yet, so I wanted to makesure you knew what to do before you maxed. Good luck,

Quagmire

I-tallionStallion · Nov 26, 2007

Looks good dude...good luck

Supremo · Nov 27, 2007

Alright so yesterday I did my max squat testing.
It was hard for me because this program I'm on advocates ass to the grass (as far down as you can go) squats, and I'd never done that before.
But at the end of the day, my 5 rep max deep squat was 225.

Regular squats I've gone 10 reps at 300 (I had to add 2.5's to get 300 exactly haha), so it kinda sucks that I'm so low. But, its a starting point. Will post tomorrow on max bench and max barbell row.

5 rep deep squat max - 225

Quagmire911 · Nov 28, 2007

Supremo said:
Alright so yesterday I did my max squat testing.
It was hard for me because this program I'm on advocates ass to the grass (as far down as you can go) squats, and I'd never done that before.
But at the end of the day, my 5 rep max deep squat was 225.

Regular squats I've gone 10 reps at 300 (I had to add 2.5's to get 300 exactly haha), so it kinda sucks that I'm so low. But, its a starting point. Will post tomorrow on max bench and max barbell row.

Regular squats are ass to grass

You're 300x10 means little, the 225x5 is what counts. And don't worry about it at 17 and considering you weren't training ass to grass those numbers are great. Just watch what happens over the next few months...

Good luck tommorow,

Quagmire

Quiksilver · Nov 28, 2007

300x10!

That's solid for somebody whose never been on a program before, mate!

Quagmire911 · Nov 28, 2007

Quiksilver said:
300x10!

That's solid for somebody whose never been on a program before, mate!

That wasn't his proper squat though, it was 225x5 which is still great as I said.

KarmaSutra · Nov 28, 2007

Solid program brother! :rockon:

Keep it going. Doing this will keep you focused and true. I am just now getting to the point where ass to grass is feeling good and normal. Don't cheat yourself with half assed squats.

Good job.

Supremo · Nov 28, 2007

Sweet stuff. Today I did my 3 rep bench after warming up a little and did 165.

I was supposed to do barbell rows as well but the football coach said he was doing 40 times and I wanted to see where I was at (5.02 in the rain on the track... not so good).

I also started my diet a little bit, and have been eating the 16oz meat and 8 oz chicken a day for 2 days now. Haven't gotten the protein powder or the malto dextrin yet but am planning to be going full circuit by December 1st.

Feelin good!

3 rep flat bench max - 165
40 time - 5.02

Supremo · Dec 1, 2007

Friday = max deadlift day.
3 rep deadlift max - 295

So Monday I'm gonna use these maxes and do 80-85% for my sets. Let the workout BEGIN!

Supremo · Dec 5, 2007

Alright quick overview so far...

Monday -
3x5 at 185lb deep squat
3x5 at 135lb flat bench (could probably go up to 3x5 at 145lb)
1x5 at 225lb deadlift
3x8 dips

Wednesday (today)-
3x5 at 185lb deep squat (felt easier than Monday...)
3x5 at 95lb standing military press (never done before, I really like it)
3x5 at 115lb power cleans (struggled the last set, but was able to finish)
2x8 medium grip pullups

Well, there we go, first two workout days finished.

Question: I have a lacrosse tournament this whole weekend starting Friday night, should I skip that day of working out? Or just do one less set of each workout?

Thanks

Quagmire911 · Dec 6, 2007

You should have upped the weight from Monday to Wednesday I think. Unless it felt very hard on Monday. Oh well, do it next time.

As for this tournament business. Depends, you could get a productive day of lifting in Friday afternoon, but then your Lacrosse performance may be affected. Also if you play Lacrosse all weekend then you aren't going to be fresh for Monday. I wouldn't tax yourself on either Friday or Monday's workouts, you may end up just burning out. I think going in and doing 85-90% of the weight would be a good idea, or instead just doing one set per lift and going for Pr's. This way you shouldn't burn out but keep ticking over until such time as you can have at it again (next Wednesday).

Quagmire

Supremo · Dec 11, 2007

Alrighty, well here's the deal so far.

Thursday I had a REALLY bad stomach flu, and spent Friday recovering (and not working out).
Saturday and Sunday was the lacrosse tournament.

Monday I missed most of my workout session because the school weightroom closed early, but what I did do:
3x5 deep squats @ 205 (thats up 20 lbs, felt good)
2x5 standing military press @ 95

Didn't even get to finish my last set. Kind of lame. Will keep posted.
Also, FINALLY got my whey protein powder. Have a question:
One serving has 21g protein in it. The plan EFFECT and I worked out for protein shakes said two scoops, and 3 after working out. Do I actually put two-three scoops (servings) in each shake?

Help a brotha out! Thanks

I-tallionStallion · Dec 12, 2007

Yes you do...and in my opinion you should have at least 4-5 shakes a day on work out day...and def three after workout. Also i recommend highly that you Carbogain (some sort of dextrose i believe for about 70 carbs) for after your workout. Carbs after whey help assist in muscle rebuilding immmensely

Supremo · Dec 12, 2007

Wednesday:
3x5 deep squats @ 205 (felt pretty easy, could probably up on Friday)
3x5 flat bench @ 145 (missed my last bench day, so felt weird not flat benching for a week, but its still up 10 lbs)
1x5 deadlift @ 275 (was hard, probably could've done a little more. I need to work on my form before going up though)
3x8 dips

And there we go, ladies and gentlemen.

Also, my health teacher gave me this stuff to try called Myogen, has like 42g protein per serving. Tasted like **** but I drank it.

I have to confess I'm not sticking to my eating plan too well, I weighed myself today at 151 lbs. Maybe partly because I was really sick and throwing up last week.

Supremo · Dec 16, 2007

Friday:
3x5 deep squats @ 215lbs
3x5 standing military press @ 95lbs
3x5 power cleans @ 115lbs
2x8 pullups

Still tryin to eat a lot. Been drinking protein shakes pretty consistantly. It's hard to stay on the meat, meat, chicken/fish diet every day.

EFFORT · Dec 16, 2007

Your doing good man, just stick with it and get those meals down, once you get that eating on point those weight gains will start flying in. If you have trouble getting them down cause you get full or something let me know.

Supremo · Dec 18, 2007

EFFORT said:
Your doing good man, just stick with it and get those meals down, once you get that eating on point those weight gains will start flying in. If you have trouble getting them down cause you get full or something let me know.

I never get full, it's just that I'm always doing something where getting my meals are hard to do.

Wherever I am I always just stuff myself with whatever I can, and make sure to eat plenty of fruit and drink lots of water. I think that stomach flu just set me back.

Anyway,

Monday:
3x5 squat @ 215 (felt hard at first to go deep, but got better on my last set, will up weight tomorrow)
3x5 flat bench @ 150 lbs (wasn't bad at all, will try 155 on Friday)
1x5 deadlift @ 275 (originally had it at more weight, but my coach told me I was starting to lift with my back, so I stayed down to get my form down)
3x8 dips

Supremo · Dec 27, 2007

This break has done me no good. Usually I just go to the school gym after my classes but since I haven't actually BEEN at school... nogo on ANY working out.

At least I've been eating a lot, which will probably help my weight gain.

I actually feel weak from not lifting... my biceps both ache from what I think is muscle dystrophy. Yay for ranting...

If I cant get in the gym I plan to at least pump out some pushups and situps. Maybe a run too.

Supremo · Jan 3, 2008

First day back at the gym, and I know I went out of sync with my Mon. Wedn. Fri. routine but not lifting at all over break made me really just want to get back in on our first day at school.
For 2 weeks of doing things primarily NOT fitness related, I didn't feel too bad today.

3x5 @ 225 deep squat, felt really good coming back
1x5 @ 155 bench (had to get help the last rep)
2x5 @ 145 bench was able to do all of them
2x5 @ 230 deadlift (I realize my form was really bad before so I'm starting at a low weight and working my way back up)
3x8 dips

Been eating a lot better and MORE. Not at all what my diet was supposed to be, but at least its healthy and plentiful.

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