new routine, new diet, new chance

[Reinier]

got this routine from hulk and i think hes got it from chris.

Monday: LEGS

Squats : 2 light warm ups followed by 1 x 20 rep (very hard breathing set)

Leg press: 1 x 10 to failure

Leg Extensions: 1 x 10 to failure

Leg Curls: 1 x 10 to failure

Standing Calve Raises: 2 x 20 to failure

wednesday: PUSH

Bench Press: 2 x light warm ups

1 x 4/6 to failure plus 2 forced reps.
1 x 10 to failure

Dips 2 x 10 to failure

French press 2 x 8 to failure

friday : PULL

Deadlifts: 2 x light warm ups

1 x 4-6
1 x 10

Chins : 2 sets to failure.

T Bar Rows: 2 warm up sets

1 x 6 plus one forced rep

1 x 8/10 to failure

pulldowns to the chest with v shaped grip: 1 x 10 to failure

Standing straight bar curls: 2 warmups

1 x 6 plus two forced reps

1 x 10 to failure

Standing hammer curls: 1 x 8 to failure

2 x 10 weighted crunches
2 x 10 leg raises


meal 1 454 kcals
40 grams of oats with just wetting milk
3 full eggs
3 egg whites
multivitamin with 100 % RDA for all
1 gram of vitamin C
34 c
9.5 f
38 p

meal 2 395 kcals
40 grams of brown rice mixed with 130 grams of tuna and a small sip of olive oil.
31 C
5 F
34 P

meal 3 434 kcals
Chicken breast ~150 grams
30 grams of peanuts
C 4
P 55
F 22

meal 4 356 kcals
20 grams of peanuts
40 grams of whey
1 full egg (all together in blender shake)
8.5 C
15 F
42 P

meal 5 342 kcals
family dinner with usually a choice of a random meat, and a random veggie.
3 egg whites
also if i want some potatoes
C= (estimated average 14 grams)
F= (estimated average 14 grams)
P= (estimated average 40 grams)


meal 6 333 kcals
40 grams of oats with little milk
130 grams of leaked out tuna
34 C
5 F
38 P



Post workout meal 288 kcals
30 grams of EAS Simply whey chocolate with water,
40 grams of oats

34.2 C
2.5 F
22.5 p

[ericg]

LOL, just like readin Hulks journal (till u get to your diet of course). Good luck man.

Lets turn those stilts into tree trunks!!!!

[Reinier]

lol yeah

[Reinier]

tomorrow, friday, ill just do the bicep and ab work on the pull day cuz yesterday i worked back already.

[Reinier]

okay......... once again a big swing to the steering wheel.
I just realised im too skinny to be cutting and need to focus on mass. so ill up my kcals again.

i think ill try creatine as well.

[smalls]

Hey reinier, What is your bodyfat right now and why are you now bulking again. I think you may feel better if you cut for a while more to get the bodyfat down. I realize you will be skinny, but really i think you might feel better. Then start slowly bulking. Dont get me wrong I am as pro bulk as you get but from the sound of some of your posts it seems like you would benefit from getting to a lower bodyfat, then bulking up from their.

[Reinier]

read the thread in health,

[Reinier]

yesterday i did like half of the friday as i explained earlier.
I like the v shape pulldown thing a lot.
I started much too low so i had done like 5 sets by the time i found out what the right weight just about was.
last set was 55 kigs 10 reps.

straight bar curls was only like 35 k 6 reps

hammers 10 ks 7 reps

ab work well not sure how to really measure.

[Reinier]

Leg day.

19 rep breathing squat 124 lbs
deep

leg press 100 k 15 reps (sposed to fail at 10 so up the weight next week) (PR for after squats)

leg ex`s single legged 30 k 10 reps

Leg curls 110 lbs 16 reps (PR btw)

calves single legged raises 16 reps x BW (PR btw)

weigghed only 85.5

need to get that diet fixed but im lazy. ill do it tonight

[Reinier]

my sister now weighs 73 or something and her measurements are fairly the same.

[Titan]

Good luck on this new routine Reinier. Hope you get the results that you are looking for. It seems like a solid plan.

[Praetorian]

Originally posted by Reinier
okay......... once again a big swing to the steering wheel.
I just realised im too skinny to be cutting and need to focus on mass. so ill up my kcals again.

i think ill try creatine as well.

finally dude

who needs to cut..? there's no need to cut..just bulk like a madman...

[Reinier]

im not bulking like a madman tho. im really looking for the best ratio between fat and muscle gained. no reckless power eating for moi.

[Reinier]

Bench (pathetic)

24k dumbs 6 reps
24 k dumbs 3 reps

dips
BW 11 reps (PR)
Bw 9 reps

Tricep pulley extentions

weighed only 85.1 k

updated my diet with a bit more food.

[Reinier]

yesterday was ack day i didn`t deadlift and my back was a bit sore and i had squatted this week already anyway.

pullups BW 5 reps
BW 3.5 reps

V shape pulldowns 120 lbs 13 reps
132 lbs 8 reps

seated rows 110 lbs 7 reps
100 lbs 8 reps

shrugs 24 k dumbs 14 reps

straight bar curls 66 lbs 7 reps
66 lbs 7 reps

hammers 10 k dumbs 7 reps

weighed only 84.5 but remember it was in the morning, and i didn`t have my shoes on like usual

[Reinier]

leg day

breathing smith squats 125 lbs 20 reps (PR)

felt i could have done more in a way tho. had only 1 breathing stop, after the 14th rep, but after i failed the second time i was`t really feelin it no mo. i felt a bit stupid about it tho cuz well if otherwise they would cut off my package and feed it to a hog, i may had been able to do another one. and that means it was a failure set.
I did these wearing only socks on my feet, i thought if people take the effort to buy shoes with the flattest soles for squatting, the flattest sole i can think of is the floor. i find it hard to squat on a smith without the knees going forward, which i have always heard is a form mistake.

Leg Press 110 kgs 19 reps

I dont get this at all. last week after my squats leg pressing i got 100 k for 13 reps. anyway up the weight next time again cuz my routine 10 reps here.

Leg curls 110 lbs 11 reps

this was the first time i payd attention to completing the real full rom on these, i used to only do that for the last few reps.
i think this exercise is gay tho. SLDLs tempt me

Calf raises
single leg BW
13 reps

these were a bit disappointing ive done better. but the leg press and squat were good improvement and thats of course main.

I weighed 85.7 k btw

[TerryRay]

Reiner,

You really only need more protein daily. That part is kind of easy with whey and mrps (depends on your budget).

On another note, although you are a cool cat, you make me sick because aren't you around 6'4 and about 17 yrs old. That alone was what started me to work out in the first place. I stand about 5'9 and I stay lean year around but find it hard to bulk or get truly massive.

You have lots and lots of time on your side.

[Reinier]

I`m 6"4 and 16.

I actually have been told by several people on this board who i trust that i dont even need all the protein i eat.
I`m on like 292 grams on training days and 275 on non training days or so.

plenty imo.

I still dont quite see what my and your height has to do with it. Imo its harder when your tall cuz an arm like mine (a 6"4 knuckle dragger`s) would have to be much bigger to look good than for instance yours and its the same with all my muscles since i simply have a bigass frame

[TerryRay]

Lets ask this, would you rather be 6'4 solid frame or 5'9 average frame?

I'd take your body to work with anyday but I have to do the best I can with mine.

Yes you do have more to fill out and believe it or not, it is going to happen. I have seen seniors come from high school all innocent and young and so on. Then they suddenly blossom because it is the time for them and they worked more than the average student.

Keep doing your workouts, keep the protein going (at least 225grams). The reason you should be so hopeful is that your results have the chance to show almost miraculously - naturally. Like I said before you make me sick. I say this for all teenagers, and I mean ALL too.

[Allen]

good luck reinier.

[Reinier]

Push day


db bench 55s 7.5 reps (PR since months, when i was 210 or so)
55s 7 reps (last one was a forced, didn`t even ask for that spot but whatever)

Dips BW x 5
x 4
lol bummer turns out the assistance machine is a pretty big help even when set at 0. these were free.

skulls
35 k 7 reps

[Reinier]

Pull
Deadlift
205 lbs 11 reps PR
225 lbs 6 reps PR

Pullups 3 x BW wtf is up with that? I do them with max rom and slowly tho. some guys at the gym will do them one rep a second and with like 3 inches rom and then do 15 reps and think they are the ****....

V shape pulldowns
60 kgs 9.5 reps

Rows cable seated 50 kgs 9 reps

weighted crunches
13 slow reps with 14 k dumb
12 reps
12 reps

weighed 86 kgs

[Chris Rodgers]

Good job on the deads stilts!!

[rookiebldr]

Originally posted by Reinier
Push day

Dips BW x 5
x 4
lol bummer turns out the assistance machine is a pretty big help even when set at 0. these were free.

Are you able to take the assistance machine completely out of the exercise? With the one at my gym, I can put a 25lb plate on the knee pad and it will force it down to the floor so that It doesn't come into play. Just a thought.

on the deadlifts.

[Reinier]

I dont think i can put the assistance machine out of play because it is quite narrow and wouldn`t fit me in if i were to lift my legs up (its a cage like thing)

my gym is just gay and needs to get a free dip thing and a squat rack and a power rack.
Also it needs to get some more plates. we have 2 sets, one in kgs one in lbs.

unless you mix them up and do a shitload of math you cant load over 250/300 lbs or so.

Also the dumbs go up to 38 kgs , but the 32s,34s,36s,38s are held in the back cuz nobody ever uses them anyway but this one johnny bravo dude with big arms but no legs who has from what I heard injured himself squatting when he was younger so he cant train legs anymore.