My Routine

[Celadus]

Here's my routine. Its from one of John Berardi's books. I'm 6'1" and 150. Skinny but very wide. Have potential for a swimmer's build. Want to get bigger for vanity but my focus down the line will be for adventurish type stuff like mountain climbing and spearfishing. Since I'm in bad shape both goals can be reached with the same program right now. Need to increase strength. He suggested this program for the first month of lifting.

Day 1
Barbell Front Squat 5 x 5
Incline Bench Press 5 x 5
Bulgarian Split Squat 2 x 6-8
One Arm Row 2 x 6-8

Day 3
Chinup 5 x 5
Hang Clean 5 x 5
Cable Pulls 2 x 6-8
Weighted Situps 2 x 6-8

Day 5
Trap Bar D-lift 5 x5
Dips 5x5
Cable Rows 2 x 6-8
Reverse Hypers 2 x 6-8

After a couple weeks of worrying about what routine to follow this stuck out as something that will help me with all my goals. Seems like I could add a couple of exercises. I want a decent couple of forearm/grip exercises. They are weaker than my biceps considerably and it gives me hand pain.

Thanks
Celadus

 

[Skilla_Staz]

Don't just take a workout from a book.

I'll tell you right now that you're missing 3 main lifts, even though you have the "incline" version of one

Bench
Deadlift
Squat

Incline bench is nice, not sure which one is better, I include both in my workouts. I do the incline with DBs though, AFTER my flat bench.

There doesn't seem to be really any focus to any of those days. It seems like there was a bunch of lifts just thrown together.

 

[mrRuckus]

There doesn't seem to be really any focus to any of those days.

Who says there needs to be a focus?

 

[Skilla_Staz]

I'm under the impression that going out there and just tossing lifts together isn't really maximizing your time. I'm pretty sure he'd achieve better results doing a three day bench/dead/squat focus.

 

[dirtysanchez]

The routine seems good to me, it's all compound lifts, so feel free to add some isolations or other accessory lifts to bring up your weak parts i.e. for your forearms you might want to add plate pinches, farmers walk, grip crusher, wrist curls or whatever.

One change I'd make is to remove cable pulls from wednesday and add DB Bench Press or some sort of pushing movement to balance it up as you have two pulling movements on that day and no pushing movements, otherwise it's pretty good.

Skilla, the workouts are full-body focus, and although the big 3 themselves are not included he does have variations of them (trap bar deads, front squat and incline bench) which is fine.

 

[Warboss Alex]

why don't you guys let the guy try out the routine for a couple of months and see how far it gets him? I don't believe there's a need to add or modify the program just yet. So many people pick up a routine, then customise it to death thinking it's not enough work or whatever - do you really think someone like Berardi just threw a bunch of lifts together randomly?

I personally think it's a solid routine.

 

[Celadus]

The workout has a front squat and a deadlift. I'll probably change the front squat to a back squat because front squats are really awkward.

Another question that just came up. I work from 4 p.m. to 10 and I stand the whole time. Starting next week I'll be delievering newspapers from 1 a.m. until about 3 or 4. When I am done, I'll be going to the gym. I just started the first job yesterday and my legs were really sore from standing. I'll probably get used to it but will this negatively impact my workouts at all? Should I wait until I get used to it to go heavy? Would stretching the hell out of my calves after work and before I workout be helpful? I can get 8 hours of sleep but it may not all be at once. is this a problem?

And, he only suggested this workout for a month to ease your way into heavier lifting. He also suggested a month of lifts to help correct your posture which worked pretty well.

Thanks
Celadus

 

[Warboss Alex]

The workout has a front squat and a deadlift. I'll probably change the front squat to a back squat because front squats are really awkward.

Another question that just came up. I work from 4 p.m. to 10 and I stand the whole time. Starting next week I'll be delievering newspapers from 1 a.m. until about 3 or 4. When I am done, I'll be going to the gym. I just started the first job yesterday and my legs were really sore from standing. I'll probably get used to it but will this negatively impact my workouts at all? Should I wait until I get used to it to go heavy? Would stretching the hell out of my calves after work and before I workout be helpful? I can get 8 hours of sleep but it may not all be at once. is this a problem?

STRETCHING IS BENEFICIAL ANYWAY .. STRETCH LIGHTLY BEFORE YOUR WORKOUTS BUT NOTHING EXTREME. ALSO BETWEEN WORKSETS IF YOU FEEL THE NEED.

YOUR WORK WON'T BENEFIT YOUR WORKOUTS BUT IF STANDING AROUND ALL DAY CAUSED US TO LOSE MUSCLE THE HUMAN RACE WOULD NEVER HAVE SURVIVED - EAT MORE TO TAKE INTO ACCOUNT THE CALORIC EXPENDITURE. YOU'LL GET USED TO THE STANDING/SORENESS BUT DO NOT WORK OUT HEAVY IF YOU'RE SORE FROM WORK! (MEANING LEGS)

MORE SLEEP THE BETTER. EIGHT SOLID HOURS ARE BETTER THAN TWO LOTS OF FOUR HOURS BUT IF YOU HAVE NO OTHER OPTION.. SLEEP WHENEVER YOU CAN

PERSONALLY I WOULD SAY WORKOUT BETWEEN 10PM AND 1AM IF POSSIBLE. YOUR PERFOMANCE WILL BE BETTER THAN IF YOU'D WAITED TO THE END OF THE 'DAY' (4am)

And, he only suggested this workout for a month to ease your way into heavier lifting. He also suggested a month of lifts to help correct your posture which worked pretty well.

I ACTUALLY THINK THIS ROUTINE IS GOOD AS A LONGER TERM PLAN AS WELL BUT AS YOU WISH

Thanks
Celadus

see CAPS

 

[Celadus]

Any tips on getting the best out of benching and squating without a spotter? There aren't any safety things on this setup. I feel like I could get more out of my bench if I had someone with me. I just got back from my workout and I couldn't get the last one up but I was holding back because I didn't want it to fall on me if I failed.

Thanks
Celadus

 

[Warboss Alex]

Any tips on getting the best out of benching and squating without a spotter? There aren't any safety things on this setup. I feel like I could get more out of my bench if I had someone with me. I just got back from my workout and I couldn't get the last one up but I was holding back because I didn't want it to fall on me if I failed.

Thanks
Celadus

You don't need a spotter for squats (unless you're pushing weights in the 400+ range) - if you can't get it up, just drop it backwards off your shoulders. What kind of squat rack doesn't have safety bars though? Is it a monolift?

For bench do dumbbell press instead, no spotter required.

 

[Celadus]

Last question until I plan out my food schedule, I promise.. I set a goal of going from 150 to 170 by May 10th, 2007. 20 pounds of lbm. Think its possible? A lot of people say only 10 a year is possible but I've never eaten much and have never really worked out seriously.

Celadus

 

[Throttle]

better to set a goal of adding 2.5 to 5 lbs of weight each week to your squat, bench & deadlift. Probably more in the beginning. 20 lbs. is an immense amount of muscle for anyone to add in any time frame. You will benefit from a "honeymoon period" as you first get started, but better to set incremental goals that you can track & don't involve scales or calipers (too unreliable). And May 2007 is too far away to motivate much of anything. How about setting some modest goals for 3 months from now, and surprising yourself by exceeding them?

 

[Warboss Alex]

Last question until I plan out my food schedule, I promise.. I set a goal of going from 150 to 170 by May 10th, 2007. 20 pounds of lbm. Think its possible? A lot of people say only 10 a year is possible but I've never eaten much and have never really worked out seriously.

Celadus

10lb a year is bull. It's impossible to put a number on how much muscle you can gain because everyone's situation is unique (genetics, metabolism, food, choice of routine etc etc)

Don't think about the numbers, just get strong and then eat, and the good stuff will follow.

 

[Celadus]

What are the causes of skinny fatness? I never really ate much. Maybe two to three small meals a day but I still have a belly. Could it be insulin resistenance?

Thanks
Celadus

 

[mrRuckus]

What are the causes of skinny fatness? I never really ate much. Maybe two to three small meals a day but I still have a belly. Could it be insulin resistenance?

Thanks
Celadus

Isn't that just based on where your body stores its fat? It's genetic. If nearly all your fat gets stored in your belly go smack your parents.

 

[Celadus]

Protein Shake

Quick question on my protein shake. Its 16 ounces of water, 2 scoops of protein, 50 g of maltodextrin(not sure on name) and 1.5 tbsp of flax oil. What can I add to make it thicker but not change nutritional value too much? I drink three a day and even though it has 500 calories in it, it doesn't fill me up and I feel weak and hungry.

Would ice work?

Thanks
celadus

 

[Warboss Alex]

Quick question on my protein shake. Its 16 ounces of water, 2 scoops of protein, 50 g of maltodextrin(not sure on name) and 1.5 tbsp of flax oil. What can I add to make it thicker but not change nutritional value too much? I drink three a day and even though it has 500 calories in it, it doesn't fill me up and I feel weak and hungry.

Would ice work?

Thanks
celadus

weak and hungry = eat more! lose the maltodextrin, throw some eggs and peanut butter in there.

 

[Celadus]

Whats wrong with the maltodextin?

I'm already eating 4 eggs a day. I don't want too many more.

I don't think that I am hungry after the protein shake. Its just a lot of liquid with no bulk to it. Its more of a homemade meal replacement.

 

[Warboss Alex]

Whats wrong with the maltodextin?

I'm already eating 4 eggs a day. I don't want too many more.

I don't think that I am hungry after the protein shake. Its just a lot of liquid with no bulk to it. Its more of a homemade meal replacement.

what's wrong with more eggs?

maltodextrin is a carb you really don't need, especially if you're worried about your bodyfat. post-workout is fine though.

 

[Celadus]

Here's my diet. It might be easier to figure this out in the grand scheme of things.

Meal A & B On workout days this is my pre and post workout. I add 100 grams of maltodextrin to my post workout shake. 2 scoops of protein and 1.5 Maltodextrin is supposed to be the equivalent to one myoplex. The extra 100 grams is supposed to be Ultra Fuel.

2 scoops of protein
1.5 scoops Maltodextrin
1 Banana
1.5 tbsp Udos.

Meal C
5 oz of Chicken, Ground beef or turkey
1 cup of brown rice
2 cups vegatables

Meal D
5 oz of Chicken, Ground beef or Turkey
2 cups of Spinach

Meal E
1 scoop of Protein
2 tbsp Flax oil

Meal F
4 Eggs
4 slices of bread.

Total 3202 calories on workout day. 242 grams of protein, 320 grams of carbs, 108 grams of fat. Nonworkout day is the same minus 100 grams of carbs.

I'm following the skinnyguy.net 3200 diet. I'm learning to like cooking but figuring out what I need to eat is a pain in the ass. Starting my first workout session tomorrow morning.