Rampage work out journal (anthony ellis guide)

[Rampage1]

Going on a bulk-up scheme so thought I would share it with you guys online. I dw/l anthony ellis programme and i am going to use one of the regimes he laid out! Here it is:

Mondays: (Chest shoulders triceps)

Flat Bench Press (4 sets: 2x10 of medium to heavy weight and then 2x of 4-5 reps of very heavy for me)
Incline Dumbbell Flyes superset

Incline bench press (3 sets of 5-6 heavy reps)

Shoulder Press (4 Sets progressively higher weight each time)
Side raises superset

Dips 4 sets to failure
Tricep pushdown superset or else close handed benchpress superset



Wedensday Legs

Squats (x4)
Leg Press superset

Stiff-Legged Deadlifts (x4)

Calve raises 3x10


Friday: Back Biceps

Lat-bar Pull Down (x4)

wide grip pullups (x3) to failure which isnt very many atm

Shrugs (x4)

EZ Bar curls (x4)
Standing Barbells Curls Superset



Thats pretty much it folks for training aspect: In his programme he had multiple routine examples but i took one and changed it just a tiny big to suit me better


As for eating Anthony advocates 6 meals a day which i am trying to do.. i usually sustitute a meal with about 2-3 scoops of protein and a bananna and then 3 meals a day. so i try to eat 3 food meals a day and 3 cheat meals a day and roughly takin between 8-9 protein scoops a day: which is 216 g whey protein already before my meals!

I have been going for about 6 weeks now before i got access to his ebook and had already gained 12 pounds, though the only thing i change was the work out plan slightly..i already knew to eat like a horse to get big!

Wish me luck on this to see if i can gain 14 lbs in the next 6 or 7 weeks

 

[Quagmire911]

Gaining at 2lbs a week is too much, especially after you have gained a decent amount already.

Cut the calories by 500 a day and see how you get on. You want to be gaining around a pound a week. Otherwise you will get fat. If you gain 2lbs a week that is 104lbs in a year which if you do, you will be a lardass at 30%+bf. Most people doing things right will gain around 30-40lbs in the first year and after that it will drop off.

As for the Ellis programme it seem to work alright from what I have seen. It is probably not bad for beginners since it revolves around higher rep stuff and you can practice form for a few months. After you have run its course or done it for 2-3 months I would go onto something else. Alternatively just make the change now, which I would prefer. Rippetoe or option B in the "Where to Start" thread in the vault are both good options.

Good luck with it I hope you intend to log in here,

Quagmire

 

[EFFORT]

Gaining at 2lbs a week is too much, especially after you have gained a decent amount already.

Cut the calories by 500 a day and see how you get on. You want to be gaining around a pound a week. Otherwise you will get fat. If you gain 2lbs a week that is 104lbs in a year which if you do, you will be a lardass at 30%+bf. Most people doing things right will gain around 30-40lbs in the first year and after that it will drop off.

As for the Ellis programme it seem to work alright from what I have seen. It is probably not bad for beginners since it revolves around higher rep stuff and you can practice form for a few months. After you have run its course or done it for 2-3 months I would go onto something else. Alternatively just make the change now, which I would prefer. Rippetoe or option B in the "Where to Start" thread in the vault are both good options.

Good luck with it I hope you intend to log in here,

Quagmire

He probably didn't really gain 12lbs, a portion of that is food/bloat. I'd say to hell with cutting it down by 500cals (if anything increase it by 500cals )and just keep getting the food down. Fat is easily controlled with carb manipulation and cardio

 

[Mad Manic]

I don't like back day, it looks very light to me, two types of rows and two types of pull ups does the trick, no need for shrugs. I'd also do the Flyes after incline bench on chest day, get your heavy chest work done first. Other than that looks decent.

MM

 

[shaunuk]

As MM pointed out, you might wanna add a row in there for back day. Do 3x6 barbell rows before your lat pulldowns.

 

[Rampage1]

He probably didn't really gain 12lbs, a portion of that is food/bloat. I'd say to hell with cutting it down by 500cals (if anything increase it by 500cals )and just keep getting the food down. Fat is easily controlled with carb manipulation and cardio

i think its about 15lbs increase now, but yeah id say a little of it is food/ bloat i rarely have an empty stomach! thanks for input so far..will hopefully start journal on monday as I am in a bit of a dilema at the min. Im not sure whether to keep this workout for another few weeks or go for the rippetoe program that quag suggested. Im edging towards the rippetoe as it has been 6/7 weeks and maybe my body needs a change of routine for body shock and growth!

p.s. the rippetoe program is here...http://www.bodybuilding.com/fun/wotw52.htm

all suggestions welcome... btw current stats 5' 7" 163lbs (with a bit of a belly from alcohol and massive food intake) btw belly is not a problem as i aim to cut it down after my next bulk stage is finished in about 2 months and i have a high metabolism so it should be easy..thanks