I have started this log because I need your help....
In the past, I have done sloppy bulking, bad routines, and gotten nothing but fat and weak...
THIS TIME FAILURE IS NOT AN OPTION.
I am requesting your input and advice as I go along this journey ..If I plateau or stall, I will need your expertise and guidance.
Thanks in advance...
6 ft 1, 31 years old, 164 lbs, 16% BF
Bench: 135 lbs
Deadlift: 145 lbs
Squat: 125 lbs
Press: 90 lbs
Row: 65 lbs
Curl: 70 lbs
Pic of me attached with this message, so you can see my "BEFORE" picture...
My goal will be to make major strength gains in all the major lifts, and to achieve some mass.
I will be doing a very simple and basic routine, either Radar's Old School Routine or Chris Mason's Mass Made Easy.
The idea will be to keep it very simple and make progress...
Stay tuned... first workout coming.
Last edited by Eric Cartman; 07-03-2011 at 12:19 AM.
Okay, I have decided to do the Rader Foundation Routine.
Its 3 times a week, the same routine each day.
Squat 1x20 and a light superset of dumbell pullovers 1x20
Standing barbell military press, 1 x 10-12
Barbell curl, 1 x 10-12
Barbell bench press, 1 x 10-12
Barbell bent-over row, 1 x 10-12
Sit-up, 1 x 10-12
You get to increase the volume when you hit a strength plateau.
I'm going to start logging this tomorrow.
Thanks to Off Road for introducing me to this routine.
Last edited by Eric Cartman; 07-04-2011 at 01:23 AM.
and remember, it's not about the routine you pick, it's about the effort you put forth following all the protocols of effective training. I hope the next year of training is more helpful to you than the last three have been.
Yes, Off Road... after today's workout, I can see why you endorse this program.. if you do warm-up sets with all the exercises, its actually pretty challenging.
Squats - 45x6 45x6, 65x5 70x3, 85x10 85x10
DB Pullover 15x20
Bench Press 45x10 45 x10, 65x5 85x3, 95x2, 115x9
Military Press 45x6 45x6 45x5 65x3 45x9 (my warm-up set ended up being my workset)
Rows 10x6 35x10
Barbell Curls 10x20 20x6 30x3 50x10
Last edited by Eric Cartman; 07-04-2011 at 04:24 PM.
Squat - light body squat warmup, 45x20
DB Overhead Pull - 15x20
Bench Press 45s10 55x3 65x2 85x12
Military Press 20x10 45x12
Rows 10x10 25x12
Barbell Curls 10x10 20x6 30x3 30x2 40x12
Situps 10x12 (using 10 lb weight)
Last edited by Eric Cartman; 07-06-2011 at 03:38 PM.
That looks a lot better. Now just add the weight from there. Don't ever worry about how low you start, but be impressed with where you end up. Make sure you put in some notes about how tough the final sets were so we can tell when things are getting really tough. Also, make weekly notes of your bodyweight. Good luck and keep it up.
Thanks Bako and Off Road, I appreciate your help with my journal...
The road to success is ahead!!!
Squat 45x6 45x3 45x2 55x20
Bench Press 45x10 55x3 65x2 95x12
Military Press 20x10 55x10 (failed at 10 reps)
Rows 10x10 30x12
Curls 10x10 20x6 30x3 30x2 50x12 (last few reps were really difficult)
Last edited by Eric Cartman; 07-08-2011 at 07:43 PM.
good luck with everything, you're actually not that far off from where I was a few years ago myself...
"Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
My blog: http://mattsdailyjournal.wordpress.com/
My Journal: http://www.wannabebig.com/forums/sho...88#post2271988
I will drop military press to 30 lbs, using dumbells, and work back up to the bar, then add 5 lbs each time from there.
For curls, basically 40 lbs is very easy, and 50 lbs is getting difficult, so there isn't really much in between..
Last edited by Eric Cartman; 07-09-2011 at 12:54 AM.
Looks like you have it figured out. Now I'll just sit back and watch. When you start to stall on a lift, I have a little tid-bit for you.
Squat 45x6 45x3 45x2 65x20
Bench 45x10 55x3 65x2 100x10 (a bit surprised that I missed my 12 reps here)
Military Press 20x10 20x6 24x3 24x2 40x12
Rows 10x10 35x12
Curls 10x10 20x6 30x3 45x12
Situp 10x10 (put the bench on maximum incline and failed at 10 reps)
Nice. Might have just been a bad day for bench, try 100 again next time.
Also, try not to use such big jumps in your final set. More like 50x5, 70x3, 90x1, and then 100x12
And you better weigh ~170 lbs by next weekend!!!
Squat 45x5 45x3 65x1 75x10 75x10
Bench 45x5 70x3 90x1 100x12
Press 20x5 30x3 40x1 45x12
Rows 10x5 10x3 20x1 40x12
Curls 10x5 30x3 40x1 50x12
No, I didn't fail at 75 lb squats...
The website said you shouldn't do 20 rep squats every single workout.. sometimes you do sets of 10... or a few sets of 15, for variety..