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YoJimbo
02-17-2008, 02:57 AM
Think that my background may be the same as quite a few other folks.

I was an avid sportsman when I was younger (rugby), but for various reasons I stopped playing sport regularly in my early 20's. Up until this past year, I had done no physical excersize but continued to eat and drink like I was training four times a week. The obvious and enevitable outcome being that I put on loads and loads of fat. Things have changed though and now I try and excersize on a daily basis. I hit the gym hard and the old habits from my sporting days have proven there worth - so far I have dropped 20 kilos in 8 months and gained some of my muscle back.

However I have achieved this in a un organised way, I was trying to lift weights on a daily basis, this is fine for burning calories but I know that I wont grow muscle if I burn myself out. So I have decided to move away from an adhoc approach to working out. I have setup program based on Bill Starrs. It plots nine weeks worth of devlopment using compound lift on Mondays, Wednesdays and Fridays. Insetad of quantity I am going to try a qualitative approach and make every session in the gym count.

Outside of the gym I am going to try my best to keep an eye on my calories and stick to my mostly: meat, dairy and green salad diet.

First Weeks Progress: Wednesday
Warmup - Jog Skipping

| Excersize | Reps | Weight lbs |

| Squat | 5 | 135 |
| Squat | 5 | 225 |
| Squat | 5 | 315 |
| Squat | 5 | 365 |
| Squat | 5 | 405 |

| Incline Bench | 5 | 135 |
| Incline Bench | 5 | 185 |
| Incline Bench | 5 | 185 |
| Incline Bench | 5 | 185 |
| Incline Bench | 5 | 185 |

| Deadlift | 5 | 135 |
| Deadlift | 5 | 225 |
| Deadlift | 5 | 275 |
| Deadlift | 5 | 315 |
| Deadlift | 5 | 365 |

| Sit Ups | 30 | BW |
| Sit Ups | 30 | BW |
| Sit Ups | 30 | BW |

First Weeks Progress: Friday
Warmup - Jog Skipping

| Excersize | Reps | Weight lbs |

| Squat | 5 | 135 |
| Squat | 5 | 225 |
| Squat | 5 | 275 |
| Squat | 5 | 305 |
| Squat | 3 | 315 |
| Squat | 8 | 275 |

| Bench | 5 | 135 |
| Bench | 5 | 185 |
| Bench | 5 | 185 |
| Bench | 5 | 185 |
| Bench | 3 | 195 |
| Bench | 8 | 185 |

| T Bar Row | 5 | 90 |
| T Bar Row | 5 | 125 |
| T Bar Row | 5 | 150 |
| T Bar Row | 5 | 170 |
| T Bar Row | 3 | 195 |
| T Bar Row | 8 | 145 |

| Barbell Curls | 8 | 70 |
| Barbell Curls | 8 | 70 |
| Barbell Curls | 8 | 70 |

| Tricep Pushdown | 8 | ? |
| Tricep Pushdown | 8 | ? |
| Tricep Pushdown | 8 | ? |

YoJimbo
02-18-2008, 06:46 AM
Meals are improving though not as well structured as others here. Comments on diet would be appreciated.

Breakfast @ 9am : 3/4 cup oats with 1 1/2 cups milk and 1 scoop protein powder

Lunch @ 1pm 150g bag of mixed salad with 200g of chicken and 1 can of tuna packed in miso sauce

1 litre of water and 1.5 litres of sugar free green tea in afternoon

Pre-workout @5.50pm meal replacement 2 scoops of Cytomax Pre-Formance

Post workout @ 9.35pm EAS strawberry whey protein with 1/4 cup of powdered milk and multi vitamin

Good training session today apart from the gym being busy with people intent on using the: squat rack, bench and T bar row. This is fine I know I have to share BUT lifting the bar + 20 lbs for 10 sets whilst talking for 5 minutes to their mate in between :tuttut:
:ninja: I kill you

Monday
Warmup - Jog Skipping and a set of chin ups

| Excersize | Reps | Weight lbs |

| Squat | 5 | 135 |
| Squat | 5 | 225 |
| Squat | 5 | 275 |
| Squat | 5 | 295 |
| Squat | 5 | 315 |

Extra sets because I love squats - stretching deeper, going lower. :)

| Squat | 5 | 225 |
| Squat | 5 | 225 |
| Squat | 5 | 225 |

| Bench | 5 | 135 |
| Bench | 5 | 155 |
| Bench | 5 | 175 |
| Bench | 5 | 195 |
| Bench | 5 | 175 |

| T Bar Row | 5 | 90 |
| T Bar Row | 5 | 135 |
| T Bar Row | 5 | 160 |
| T Bar Row | 5 | 170 |
| T Bar Row | 5 | 190 |
| T Bar Row | 5 | 135 |

Switch grip to the V handle and squeeze shoulder blades..

| T Bar Row | 5 | 90 |
| T Bar Row | 5 | 90 |
| T Bar Row | 5 | 90 |

| Dips | 8 | BW |
| Dips | 8 | BW |
| Dips | 8 | BW |

Situps and situps with twist holding medicine ball

killxswitch
02-18-2008, 07:01 AM
Looking good so far, your squats are especially strong! Good luck with your goals.