View Full Version : GROW you PUNY muscles, GROW...

12-27-2005, 08:19 PM
Front squat-155x5x5

Bent row-185x5x5



12-28-2005, 06:43 AM
Deadlift- 185 x5x5

Pull/up- BW x5x5

Dips-BW x5x5

Clifford Gillmore
12-28-2005, 06:46 AM
Whaaaaaaaaaats uuuuuuupppp?

Goals, stats, routine, etc etc?

12-28-2005, 07:10 AM
Also if your trying to grow then you need to be eating in a calorie surplus. Starting eating and eating allot. Find you maintanace and add 500 then go from their

12-28-2005, 07:34 AM
So SupraRob... how many calories is that yesterday/today? How much do you weigh? and how many calories do you need to maintain? As stated by others above, you gotta eat more then you need to maintain.

Great job getting started documenting what you eat... but take it to the next level.. calories, %carbs/proteins/fats, supplements, etc...

A lot of folks recommend fitday.com..

Lift, Eat, Sleep..
Lift hard, Eat Right, Sleep enough...

12-28-2005, 11:49 AM
You can eat more! :D

Well I know what you mean, I hit a wall back in the day when I did it right, and didnt have a busted collarbone. I got to 170-172 and I just couldnt eat. Plus it got expensive to keep that up with my poor ass college income.

But hey, keep working hard, and eat just a little more, you can cram it in.

12-29-2005, 08:12 AM
every1 can eat more cals in some form or other. Does all protein powder go thru you??. I never understand this when people say they cant eat enough. For example have a steak 200 g worht or more about 300 cals if not more, get 2 jacter potatoes 260 cals cut them into wedges and put 1 or 2 tablespoons or olive oil over and cook theres another 250 cal from olive oil. all on a plate put another table spoon of olive oil over stake theres another 128 cal then. all together uve got 800 cals if not more and thats not even a big meal i could eat that 6 times a day. protein powder is easy but theres never an excuse not to get enough cals. i just bought a tuna sarnie from asda 650 cals/25p/70c/21f have 4 scoop protein with it and you got another 200 cal/.40p/2.4/3f. eat them to in a day and u got 1800 plus cals thats without breakfast etc etc

01-04-2006, 11:31 AM
Going too crazy on cheat days will hinder progress...they are designed to keep you sane, not to unleash your inner glutton. If it's working for you, then that's fine, but if your progress becomes hindered, that would be my first problem diagnosis.

Canadian Crippler
01-22-2006, 07:44 PM
Your routine needs lots of work. You need more upper back work, less arm work, and more leg work. Try:

1 Upperbody Push (flat press, military press, dips...)
1 Lowerbody Push (squats, front squats, leg press, lunges...)
1 Upperbody Pull (bb rows, chins, tbar rows....)
1 Lowerbody Pull (deadlift, stiff-legged deadlift, good mornings...)
1 Isolation movement (bi/tri/calve), 3x8

I'd also use a larger variety of movements. Maybe choose 2 of each type and go back and forth.

01-22-2006, 09:49 PM
^ yeah man being lopsided blows

01-25-2006, 02:09 PM
Good luck getting them to grow! :thumbup:

01-25-2006, 02:25 PM
Take a look at my "Baby Got Back" split - two leg days, two back days.

You might like it.

05-25-2006, 12:31 AM
Happy Birthday, suprarob. :)

Clifford Gillmore
05-25-2006, 12:38 AM
Happy meathead day!