Maccer101
08-21-2003, 10:50 AM
Hello,
I have been training for 3.5 years, but would only count the last 1.5 years as “proper training” as this is how long I have been regularly going to a Gym to train. I am a natural trainer. Up until this month I have done split training, but at the moment I am doing a full-body routine 3 times per week following HST principles. I am in the middle of 10 rep training and my current workout is as follows:-
Flat Bench x 2
Incline Bench x 1
Chins x 1
Barbell Rows x 2
Military Press x 1 (will do Push presses on 5 rep training)
Lateral Raises x 1
Squats x 2
Leg Curls x 1
Calf Raises x 1
Dumbell Skullcrushers x 2
Barbell Curls x 2
Train on Monday, Wednesday & Saturday
15-20 HIIT cardio 2-3 times a week (rowing machine)
My normal weekday diet is as follows
Tuna & Cous Cous (80 grams protein, 100 grams Carbs) split into 3 meals, Breakfast, lunch and Preworkout.
Meat/Cheese Rolls (15 grams Protein, 25g Carbs each) eaten at 11am & 3pm
Postworkout shake (30 grams protein & 30g carbs)
Foil Baked chicken breasts with rice & veg (50g protein, 110g carbs) eaten as 2 meals with a 1 hour interval to avoid bloating
Swig ofl flaxseed
Pickled eggs, 3-4 whites 2 yolks
1 pint milk (semi-skimmed)
Currently I am dieting so no Sandwiches and a little less rice for dinner, I let the grams of fat sort themselves out, also I tend to put fat on very easily so have to monitor my carb intake carefully.
I like the change of doing the full body workouts but only training 3 times a week instead of 4 seems strange. After finishing my HST program I am thinking of making the following changes.
Instead of a 2 week cycle (6 sessions) slowly building up the weight each workout, I plan do only do a 1 week cycle (3 training sessions) as the 1st week seems to easy, to try and compensate for the reduced cycle time I plan to do a week of 12 reps then 10 reps, 8 reps and finally 6 reps and after the 4 weeks I will repeat again and then take a week off.
I always trained to failure, and incorporated a lot of dropsetting into my workouts, I am now realising that this was probably counterproductive so will almost reach failure once a week when using my revised schedule.
My goals are to get as big as I can naturally and to be strong. My current stats are:-
Age 28
Height 6 foot ˝ inch
Neck 17 inch
Chest 46 (50 expanded)
Arms 16 (too small)
Waist 37 (too big)
Thighs 25.5 (top)
Thighs 18 (bottom)
Calves 13 ( I have club feet so have very poor lower legs)
Weight 212 Lbs at 16-19% bf
I would like 3 more inches on my chest, at least 1 more inch on my arms, 4 less on my waist and 2 more on my thighs and anything on my calves.
I also think that I currently have a chest/ back imbalance, my chest is pretty mediocre but my back is pretty good, I can row the same as I can bench (is that normal?). I need to work harder on my chest because to see me from the front you wouldn’t believe my chest was 46 inches cold.
My favourite exercises are:-
Straight bar Skullcrushers because I am strong on them (PR 115.5 lbs (52.5kgs) for 9 reps)
Barbell Rows, I love back
Push Presses as I only recently discovered this great shoulder exercise
Barbell Squats, these I like because up until recently I thought because of my foot condition (I have literally no ankle movement to speak of, due to having oval ankle joints) that it would be inpossible to do these, but I proved myself wrong and am looking forward to getting much stronger on this exercise.
Anywho thats enough info for now, I hope I've cured your insomnia.:)
I have been training for 3.5 years, but would only count the last 1.5 years as “proper training” as this is how long I have been regularly going to a Gym to train. I am a natural trainer. Up until this month I have done split training, but at the moment I am doing a full-body routine 3 times per week following HST principles. I am in the middle of 10 rep training and my current workout is as follows:-
Flat Bench x 2
Incline Bench x 1
Chins x 1
Barbell Rows x 2
Military Press x 1 (will do Push presses on 5 rep training)
Lateral Raises x 1
Squats x 2
Leg Curls x 1
Calf Raises x 1
Dumbell Skullcrushers x 2
Barbell Curls x 2
Train on Monday, Wednesday & Saturday
15-20 HIIT cardio 2-3 times a week (rowing machine)
My normal weekday diet is as follows
Tuna & Cous Cous (80 grams protein, 100 grams Carbs) split into 3 meals, Breakfast, lunch and Preworkout.
Meat/Cheese Rolls (15 grams Protein, 25g Carbs each) eaten at 11am & 3pm
Postworkout shake (30 grams protein & 30g carbs)
Foil Baked chicken breasts with rice & veg (50g protein, 110g carbs) eaten as 2 meals with a 1 hour interval to avoid bloating
Swig ofl flaxseed
Pickled eggs, 3-4 whites 2 yolks
1 pint milk (semi-skimmed)
Currently I am dieting so no Sandwiches and a little less rice for dinner, I let the grams of fat sort themselves out, also I tend to put fat on very easily so have to monitor my carb intake carefully.
I like the change of doing the full body workouts but only training 3 times a week instead of 4 seems strange. After finishing my HST program I am thinking of making the following changes.
Instead of a 2 week cycle (6 sessions) slowly building up the weight each workout, I plan do only do a 1 week cycle (3 training sessions) as the 1st week seems to easy, to try and compensate for the reduced cycle time I plan to do a week of 12 reps then 10 reps, 8 reps and finally 6 reps and after the 4 weeks I will repeat again and then take a week off.
I always trained to failure, and incorporated a lot of dropsetting into my workouts, I am now realising that this was probably counterproductive so will almost reach failure once a week when using my revised schedule.
My goals are to get as big as I can naturally and to be strong. My current stats are:-
Age 28
Height 6 foot ˝ inch
Neck 17 inch
Chest 46 (50 expanded)
Arms 16 (too small)
Waist 37 (too big)
Thighs 25.5 (top)
Thighs 18 (bottom)
Calves 13 ( I have club feet so have very poor lower legs)
Weight 212 Lbs at 16-19% bf
I would like 3 more inches on my chest, at least 1 more inch on my arms, 4 less on my waist and 2 more on my thighs and anything on my calves.
I also think that I currently have a chest/ back imbalance, my chest is pretty mediocre but my back is pretty good, I can row the same as I can bench (is that normal?). I need to work harder on my chest because to see me from the front you wouldn’t believe my chest was 46 inches cold.
My favourite exercises are:-
Straight bar Skullcrushers because I am strong on them (PR 115.5 lbs (52.5kgs) for 9 reps)
Barbell Rows, I love back
Push Presses as I only recently discovered this great shoulder exercise
Barbell Squats, these I like because up until recently I thought because of my foot condition (I have literally no ankle movement to speak of, due to having oval ankle joints) that it would be inpossible to do these, but I proved myself wrong and am looking forward to getting much stronger on this exercise.
Anywho thats enough info for now, I hope I've cured your insomnia.:)