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  1. #11
    Experienced Member branrx's Avatar
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    I'm going to deload this week. Injured my back from pulling weeds, lol. Looks like I need to stretch before chores now. I'm guessing this injury is a mismatch of strong muscles versus tight muscles. I think my hamstrings are the culprit here. Anyway, injury noted. Next week I will start next phase. More hypertrophy and some hiit on treadmill.

  2. #12
    Experienced Member branrx's Avatar
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    Just throwing down notes..

    Starting new routine Monday. Will be ready tomorrow. The gains from 5x5 have been tremendous. I've never done a routine quite like this. I've never had long (3 min) rest periods between sets. It's actually a psychological boost to be strong after 3 minutes, as opposed to short breaks where strength is noticibly down. I plan on keeping some 5x5 movements in next phase, but will add in more hypertrophy geared movements with more reps and shorter rest periods.

    I do credit some gains to just pure muscle memory. My bench 1rm went from 165 to 225 in 3 months. I could do 3 pullups, now 12. My squats and deadlift have also gone up a lot, but I'm taking them slow as to not screw up my lower back. My weight is up 8-10 pounds. And though my body fat is down, it's not showing in my stomach, which I hope to remedy with more hypertrophy training and hiit.

    Still working out decisions for exercises for next phase.
    Chest: incline bench press5x5, dumbell bench press 3x8-10, weighted dips (5x5)?, wide bench ?
    Shoulders: push presses 5x5?, dumbell shoulder presses, 5x5?, or 3x8-10
    Back: Tbar 5x5, one arm row, seated row, deadlift 5x5, shrugs?, weighted pullups
    Legs: squats5x5, leg presses 3x8-10, leg extensions 3x10, leg curls 3x10 , seated and standing calf raises, hiit sprinting
    Triceps: close grip bench?, triceps growing too easy
    Biceps : preacher, close grip curl, alternate dumbell
    Abs: hanging leg/knee raises, cable crunches?

  3. #13
    Experienced Member branrx's Avatar
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    Phase 2 workout.. Strength plus some hypertrophy

    Monday
    Strength - upper body
    Incline bench press 5x5
    Weighted pullups 4x6-8
    Push Presses 4x6-8
    Barbell lying tricep ext 4x6
    Close grip curls 4x6
    Hanging knee raises 3x 15-20

    Tuesday - legs strength
    Squats 5x5
    Leg Presses 4x6-8
    Leg curls 4x6-8
    Standing Calf raises 3x8-12

    Thurs - upper body hypertrophy
    Deadlift 4x5
    Dumbell one arm row 3x8-12
    Close grip lat reverse pull down 3x8-12
    Dumbell Bench Press 3x8-12
    Dumbell Shoulder press 3x8-12
    Weighted Dips 3x8-12
    Barbell Preacher Curl 3x8-12

    Friday
    Hiit on Treadmill or sprints
    20 minutes

    Longer rests on heavy days including dead lifts, and shorter rests on hypertrophy day

  4. #14
    Experienced Member branrx's Avatar
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    Did first upper body hypertrophy workout today..WOW. I forgot what training felt like until this one showed up. For 3 months I have been doing low rep, long rest between sets. And though I made incredible strength gains, the burn and pain was nothing like I felt after doing todays workout. It was actually an ego deflator because each set my strength would go down by two reps. Good pump though.

    I may want to change day 1 back workout from chins back to barbell rows.

  5. #15
    Experienced Member branrx's Avatar
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    Had a great leg workout, but for the second week I start to get a headache when I start to do leg curls. My new routine starts with 5x5 squats, then 4 sets of leg presses , then leg curls. I don't know if my blood pressure/pulse is getting to spiked or what? I'm going to sub leg presses for leg extensions next week.

    Also , at some point I want to do full squats, not parallel. It will be ego deflating but I like the way they feel after a set,

  6. #16
    Experienced Member branrx's Avatar
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    Scratching off my homemade hybrid routine..Im conflicted since completing my 5x5 routine recently, as too what I should be doing.
    My goal is to get bigger, leaner and stronger, so I read the dumb book this week. Im going to use his routine as I do agree with his idea of sets and reps. I will be moving away from higher reps that I Had started and sticking with 4-6 rep range. 9 sets per body part, save arms for 6, and doing a body part once per week. This goes against my original routine of whole body 3 times per week. Im also adding in cardio in the form of HIIT 20-30 a day, twice a week. I am bigger and stronger, but definitely not lean as i should be..

    Ill add the routine here later.

  7. #17
    Experienced Member branrx's Avatar
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    Gonna start Wendlers this week. I need structure.

  8. #18
    Experienced Member branrx's Avatar
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    After gaining some 12-15 pounds since starting this summer I'm gonna do 6 weeks of Jefit's 5 Day Muscle Mass Split routine. Will be more volume, less rest, more hypertrophy based.

    I really miss my original 5X5 routine from the early months. I decided to switch things up a little and the gains were not as consistant for strength. I don't think Wendler's is for me. I see it's benefit, but there's something not clicking for me. Not sure, may try again some later time.. For now I want to see how 6 weeks of this 5 day muscle mass split routine goes. Though its not labled as a cutting routine, Im hoping it will help to cut down some fat Ive accumluated.

  9. #19
    Experienced Member BartekWIC's Avatar
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    You are right, give this routine some time and then you will probably see if it fits you. Loosing fat mostly depends on your calory deficit, so keeping it you will probably loose some fat too. Wish you progress!

  10. #20
    Experienced Member branrx's Avatar
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    Quote Originally Posted by BartekWIC View Post
    You are right, give this routine some time and then you will probably see if it fits you. Loosing fat mostly depends on your calory deficit, so keeping it you will probably loose some fat too. Wish you progress!
    Appreciate that.. I ordered 3 bodybuilding meal books, because Im terrible about meal planning

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