Tizzle's Journal

[TizZle]

Going to get back into lifting again finally and here's the routine i'm going to be using.

Day 1: Leg/Calves/Abs/Forearms
Squats/Leg Press/Leg Curls - 3x8 of each
Calves - 3x20 (using leg press machine)
Abs - 3x20 (using decline bench)
Forearms - 3 sets (using weight hanging on rope from a DB bar)

Day 2: Chest/Tri/Shoulders
Incline/Flat/Decline Bench - 3 sets of each x 8
Tri Pressdown & Seated Lowering DB behind head and Raising above head
- 3x8 of each
DB Raises & Shoulder Press - 3x8 of each

Day 3: Back/Bis/Traps/Abs/Forearms
Deadlift & Pulldown - 4x8 of each
Barbell & DB curls - 2x8 of each
DB Shrugs - 4x8
Abs - 3x20
Forearms - 3 sets(same as above)

I will adjust weight and reps according not going under 5 reps on any exercise. Trying to use about the same amount of sets that is in the bulking guide.

Currently 145 lbs on 6'0.5" frame as of 8-19-08.

Diet is going to be the hard part as i'm a noob when it comes to cooking. Will post diet later on when i figure out what it's going to be.

Only Supplement that i take atm is One A Day Vitamins. I have whey protein and cell mass that i will be using.

Any advice is welcomed.

 

[Warboss Alex]

Good luck with the journal.

I'd bin the cell mass and use the money to buy fish oil, vitamin C and some green tea pills. Take 3 of your one-a-day vitamins a day or buy a stronger brand.

As for the routine, you may see some gains with it but I'd do things differently.

Diet-wise, eat the kitchen sink and then some. Someone at 140lbs and 6' shouldn't be worry about abs.

 

[TizZle]

As for the Cell Mass it just a tub and a half that i've had for a while just sitting in my room. After its gone im not going to worry about buying it anymore.

Also, taking too much of certain vitamins is bad for you isnt it(believe i read this somewhere)?

Dietwise im gonna shoot for 3000-4000 calories probably(hopefully, lol).. I've always had a six pack that i could see but i'd like it more defined than what it is now =P .

I've seen gains with this type of routine before, seemed like i plateau'd around 160lb but then again i probably wasnt eating enough.

 

[I-tallionStallion]

Welcome back to lifting. I spyed on your old threads ...I've got to say dude if you want to build muscle there are better routines out there. There is way too much volume. I built some significant muscle doing this routine

And for diet go here

I'd always aim for 3500 calories a day or more on that diet. Work out, eat the same thing every day and you will see results.

Forget the visble abs...you can get those back whenever you want them. Unless your an ectomorph then it will be difficult to keep them.

What's your goal exactly? Have a particular weight or look in mind?

 

[Warboss Alex]

Also, taking too much of certain vitamins is bad for you isnt it(believe i read this somewhere)?

People talk a lot of sh!t about this stuff. Like worrying about Vitamin E overdose in cod liver oil and thus only taking a couple of pills a day - eat a healthy serving of a fatty fish like salmon or herring and you'd get enough Vitamin E for an 'overdose' but hey no-one's died eating fish have they?

Also as a weightlifter trying to gain strength, your vitamin needs are much higher than the 'bare minimum for a sedentary skinny fat person' RDA. The RDA of vitamin C is what, 50-60mg? Weightlifters should be taking a 100x times this much a day, lol.

I've seen gains with this type of routine before, seemed like i plateau'd around 160lb but then again i probably wasnt eating enough.

That's why I said it may work for you.. it may not. Gains on this kind of routine hit a sticking point fairly fast because they're not condusive to building strength. They build some strength, some mass and then top out so your gains will always be limited.

'Plateaus' should not happen in my opinion. At least not the 'full body' plateau people on this type of routine seem to hit every 3 months or so (something bandied around by the magazine guys and 160lb PTs), and then they change the routine or ask if they need to add creatine or whatever to get through the plateau.

Will your squat top out at some point if you've got weak hips? Sure it will. Throw in some hip work and it'll start moving again. The continual building of strength is what guarantees a continual increase in muscle size.. not the opposite. So your goal should be to squat big, deadlift big and bench big - and the type of routine you're on won't help you do that, especially not for a natural lifter.

 

[TizZle]

I-tallionstallion : short term goal is to get on a good routine and diet. longer term goal is to get around 170-180 with not very much body fat. Then proceed from there.

Warboss : what do you think i should do to tweak the current routine that im wanting to start with? Also, what do you mean by squat big, deadlift big, and bench big? Do you mean to do less sets with more weight or to cut out other things from the routine to use less energy?

Also, the shakes from that starting diet.. Are they just whey shakes or do they have other things in them?

 

[Warboss Alex]

Just whey will work fine for the shakes as long as you add them raw eggs.

Tizzle for your routine I think you should eliminate like two thirds of the work. To build strength and muscle you don't actually have to do very much (just go very hard on what you do do). After a certain point you're just building 'fluff' muscle (getting a pump for nothing except temporary aesthetics) and shortly after that point, you're just breaking down the muscle further and just adding to your recovery time.

You want to gain at least 40lbs of muscle (while losing bodyfat). You can't pump or recomp your way to that amount of muscle naturally unless you're some sort of freak, so your workouts need to be based around getting up your numbers.

A 300-350 bench, a 450-500 squat and a 550-600 deadlift is going to probably make you the biggest you can get naturally.

You need to train these movements hard and make sure all the other stuff you do in your workout is condusive to increasing these numbers.

That means stuff like: do a bench variation on chest day, then pick a second press or something according to your weakness on the bench - i.e. your lockout is weak, do a hammer press or close grip bench, or if you're weak off the chest do a paused db press or something like that. Rotate exercises if you want or just change em up when they stall.

There's a couple of routines in the where to start thread, both work. Choose one and have at it. No routine is perfect so feel free to make changes but keep to the basic principle of lifting as heavy as possible with as much volume as you can recover from. Make up your own routine if you want, just base it around getting your squat, bench and deadlift up.

 

[TizZle]

First day back in the gym.
Tweaked up my day1 exercises a little.

Did Squats, Leg Press, Calves, Leg Curls, Hyperextensions. I cut out abs and forearms.

Also, are leg press and sumo leg press basically the same exercise? And the cell mass im taking for the time being says to take it post workout and do not drink a shake or eat a meal until 20-30 min after taking it. Is that recommended?

 

[Warboss Alex]

Also, are leg press and sumo leg press basically the same exercise? And the cell mass im taking for the time being says to take it post workout and do not drink a shake or eat a meal until 20-30 min after taking it. Is that recommended?

No, sumo leg press your feet are up on the top corners of the leg press and only your heels are touching the pad (ideally anyway, if this isn't comfortable then use the whole foot). It is a lot more hamstring and glute oriented.

As for the cellmass, NO2 stuff should be taken on empty yeah but if you take it then want to eat 10 minutes later, by all means eat. This is the sort of detail you needn't worry about.

 

[TizZle]

Did incline bench, db bench(flat), shoulder press, and tricep exercise today. Ill start posting the weights im doing starting next week, as im using this week as a measuring stick for what weights im going to be starting at.

 

[TizZle]

nvm found the answer to my question tonight =)

 

[TizZle]

According to this from diesels bulking guide:

Protein: 1.3-1.5g / # of body weight
Carbs: 2-3g/ # of body weight
Fat .33 - .5g / # of body weight

I am going to need 188.5-217.5g Protein, 290-435g Carb, 47.85-72.5g Fat @ 145lb, per day.

And with this starting diet below:

Meal 1 - Shake +Raw Eggs
Meal 2- Beef/veggies
Meal 3- Shake + Raw Eggs
Meal 4- Beef/Veggies
Meal 5- Shake+ Raw Eggs
Meal 6- Chicken Or Tuna/ Fish Oil

How am i going to hit the carb number i need? Do i just add in things into the diet?

 

[TizZle]

Did some sets of deadlifts, pulldowns, bicep curls, and forearm exercises today.

 

[I-tallionStallion]

Meal 1 - Shake +Raw Eggs
Meal 2- Beef/veggies
Meal 3- Shake + Raw Eggs
Meal 4- Beef/Veggies
Meal 5- Shake+ Raw Eggs
Meal 6- Chicken Or Tuna/ Fish Oil

How am i going to hit the carb number i need? Do i just add in things into the diet?

Add a couple servings of brown rice, potatoes, milk, pasta and whatever else. If i were you I'd be throwing icecream into my shakes as well. There is so much you can do at your weight then a bigger guy trying to watch his weight.

Some fruit would be good during meal 1 + meal 3 (bananas, berries, apples). Look up in the vault about PWOs and PPWO too. The vault is FULL of very useful information that I'm sure you don't know anything about. Have fun reading. Post up questions here. There is a lot to take in

 

[TizZle]

Workout for Today:
Squat: 185x5, 185x5
Leg Press: 180x15
Calves: 180x10, 180x10
Leg Curls: 50x10, 60x8
Back Hyperextension: 45x8, 45x8

Been using the Leg Press machine to do Calves exercises but i seen that the gym had a seated Toe-Raise machine so I am going to switch to that next week. Also, I tried to do Sumo Leg Press on my gym's Leg Press Machine. Needless to say i dont think i will be able to do this exercise because the seat doesnt move at all it, you can only switch the angle. So I did leg curls for this week. The hyperextensions I did felt like it was putting a lot of pressure on the back of my legs.

 

[TizZle]

My Workout for the Day:

Incline Bench: 115x5 , 115x5
DB Flat Bench: 30's x 8, 30's x 8
Shoulder Press: 25's x 5, 20's x8
Tri Pressdown: 70x11 , 70x11

Started working on my diet also today. Cooked up some beef(90/10 patty style) and chicken(boneless,skinless breast) for the next couple days. Will incorporate eggs into my shakes on my next workout day which is saturday. I will post a detailed diet once i incorporate eggs into my shakes and figure out what green vegetable(s) im going to eat since there's very few i like. lol..

P.S. DB bench is a b1tch compared to barbell bench.

 

[I-tallionStallion]

Try salad as your veggies.

 

[TizZle]

Workout for 8-30-08

Deadlift: 155x5 , 165x5
Pulldown: 120x8, 120x7
Bicep Curl: 65x8 , 65x7
Forearm(weight hanging from rope): 20x2 , 20x 0.5 LOL

Well my Diet i've been on for few days looks like this:
On a workout day:
1. Eat some fruit (apple/banana)
2. Workout
3. Take Cellmass
4. 20-30 min later Drink a Shake
5. 2 beef sandwiches using wheat bread
6. Shake + Fruit
7. 2 beef sandwiches using wheat bread
8. Shake + Fruit
9. Chicken

For my shakes i use: 2 cups water, 1.5 cups oats, 3 scoops ON whey protein, 6 raw eggs. This makes 3 shakes.

On an off day i basically eat the same except i start at #4 (+ fruit). I will be adding a lettuce/dressing salad to my beef meals starting monday. Also, on workout days im going to try to do #3-#7 within a 4 hour period. I'm making Sundays my day to eat whatever i want without watching everything so closely, as i really dont want to get burnout on this diet.

Also, is my deadlift suppose to be more than my squat? deadlift seems a lot harder to do for me than squat =/ ...

 

[Quagmire911]

The deadlift should be higher, yes.

Make sure you are going below parallel on the squats.

Use this for form on your deadlift:

http://www.sosuave.net/forum/showthread.php?t=147274

The best thing you could do is to get videos to see what is going on.

 

[TizZle]

9-2-08:
Squat - 195x5, 195x5
Leg Press - 200x15
Seated Toe Raise - 90x10, 90x9
Leg Curl - 60x10, 70x9
Hyperextension - 45x10, 45x9

9-5-08 (took 9-4 as a hangover day lol..)
Incline Bench - 115x5, 115x5
DB Flat Bench - 35's x 8, 35's x 8
Shoulder Press - 25's x 6, 25's x 5
Tricep Pressdown - 80x11, 80x7

9-6-08
Deadlift - 185x5, 195x5
Pulldown - 120x8, 120x9
Bicep Curl - 65x9, 65x8
Forearms - 20x1, 20x1

Notes: Incline bench pretty much stayed the same going to add 5lbs or 1 rep to each set next week and see what happens. Made leaps and bounds on deadlift though. Thanks Quag for the link.