Bmoy's Bungaloo of Cyborz Electronic Erotica

[wannaBmoy]

Teh Lower RE Workout 10/15/07

Conventional Deadlift
1 x 8 @ 135lbs
1 x 3 @ 225lbs
1 x 3 @ 245lbs
1 x 3 @ 265lbs
1 x 3 @ 285lbs
1 x 3 @ 300lbs

Form issue is fixed. I think before I was trying to row the weight off the floor to begin with, instead of sitting back on me heals. I had to position myself so I can turn my head slightly to observe the arch in my back, and it looks great, no more rounding. The weight also feels much easier to rip off the floor now. So, hopefully I can start upping the poundages on these bad boys again .

Front Squat
1 x 10 @ 95lbs
1 x 5 @ 135lbs
3 x 5 @ 185lbs

These were pretty easy today. Nothing new here.

Hack Squat Calf Raises
3 x 10 @ 10plates + 40lbs


Comments:
Got my new stack and I have to figure out my macros today for my bulking diet. My new stack consists of a weight gainer (pre or post workout), whey (pre or post workout), fish-oils, and multi (which I will remember to take daily). Still a little hesitant to open up the whey since I does not contain lactase in it.

Workout went pretty well, feel great with the deads and more confident with the form. Shins and my quads are bloodied up from ripping the weight. Front squats were good, I may try to move back to back squats next ME workout to see how everything feels now, and the calf raises are getting extremely hard.

[wannaBmoy]

Current routine/Schedule

Ok Let's see if I can iron out a schedule real quick ...

Monday
4:30am - Wakeup
5:00am - Breakfast
5:30am - Gym
7:00am - Work
9:30am - Snack
11:30am - Snack
1:40pm - Lunch
5:00pm - Snack
7:30pm - Dinner
9:00pm - Lights out

Tuesday
4:30am - Wakeup
5:00am - Breakfast
5:30am - Gym
7:00am - Work
9:30am - Snack
11:30am - Snack
1:40pm - Lunch
5:00pm - Snack
7:30pm - Dinner
8:15pm - Class
10:30pm - Lights out

Wednesday
4:30am - Wakeup
5:00am - Breakfast
5:30am - Gym
7:00am - Work
9:30am - Snack
11:30am - Snack
1:40pm - Lunch
5:00pm - Snack
6:30pm - Jenna time

Thursday
All Day class.

Friday
4:30am - Wakeup
5:00am - Breakfast
5:30am - Gym
7:00am - Work
9:30am - Snack
11:30am - Snack
1:40pm - Lunch
6:30pm - Jenna time

Upper ME
Flat BB Bench Press 3 x 5 (for first 2 weeks) then 5 x 3
Shoulder DB Military Press 3 x 8-10
Pendlay Row 5 x 3

Upper RE
Standing OH Press 3 x 5 (for first 2 weeks) then 5 x 3
Flat DB Bench Press 3 x 8-10
Power Cleans 3 x 5

Upper Accessory
DB Bicep curl 2 x 8-10
Tricep Extension or skullcrusher 2 x 8-10
Decline Weighted Situps 3 x 10
Weighted Sidebends 3 x 10

Lower ME
ATG Back Squat 3 x 5 (for first 2-3 weeks) then 5 x 3
Sumo Deadlifts 3 x 8
Calf Raises 3 x 10

Lower RE
Conventional Deadlifts 5 x 3
Front Squat 3 x 8
Calf Raises 3 x 10

Comments: I think my plan for progression is to take 2 weeks at 5 x 3 at the same weight, and then I will go for a 3RM on the 3rd week. Should I nail the 3RM I will use the weight on my 5 x 3 and use it for 3 x 5 for 2 weeks and try and set a 5RM with my 3RM. I'm not sure how exactly my 3RM will translate into my 5RM in 3 weeks, but we'll see.

That progression is going to be pretty tough. Better to use percentages of those 3 and 5RM's. Something more like

5x3 setting a 3RM on the last set only (It is a ME, which means that if you can replicate this over and over you ain't at ME and you are a jackass who isn't pushing hard enough).

So if you wanted to test at each interval once a month perhaps something like this.

5x3 at 70% previous 3RM. I would say that the first 3 should be about 60%, second set about 65% and the last three sets straight across at 70%.

5x3 at 80% previous 3RM. 60%, 65%, 70%, 80%, 80%

5x3 at 90% previous 3RM. 60%, 65%, 70%, 80%, 90%

Test new 3RM. 60%, 70%, 85%, 95%, set new PR.

3x5 at 70% 3RM 60%, 70%, 70%

3x5 at 80% 3RM 60%, 70%, 80%

3x5 at 90% 3RM 65%, 75%, 90%

3x5 equal to previous 3RM 65%, 80%, set new 5RM.

That is a fairly straight forward progression. I think you are going to really feel the strain in your 80% and 90% weeks on 3x5. At any point where you make no progress two weeks in a row, I would start the entire program from scratch using your previous 3RM. My reasoning for that is your 3RM isn't likely to skyrocket and leave your 5RM in the dust. My best guess is that after running this you will probably be looking at something like 4 reps when you try to match your 3RM. You certainly shouldn't be hitting less than 3 reps. Because I think the focus is on your 3RM, rather than your 5RM, then you shouldn't sweat not hitting all 5 reps. Getting anything more than three is all momentum to bump up your 3RM attempt next go around.

[wannaBmoy]

Diet

So 4000 calories per day is a good start.

Here's what I've been doing:

Workout days, 40c/40p/20f
Non days, 33/33/33

You can get away with more carbs on workout days and not deposit them too much as fat.

Every 2 weeks re-evaluate.

1)Are you gaining weight? If yes, go to question 2, if no add 250 calories or change macro breakdown.

2)Is it moving by 1-2lbs per week? If yes, go to question 3, if no go to question 4

3)Is it lean weight (i.e. are you putting on too much fat)? If no then cut calories by 250 or change macro breakdown, if yes, congrats continue for 2 weeks and then re-evaluate.

4)More or less than 1-2lbs a week? If more, cut calories by 250 or change macro levels, if less then add 250 or change macro levels


So, as you can see, you can play with both intake and macro breakdown to manipulate your gains. If you aren't gaining weight you can add more calories or add more carbs (on either workout or non days).

Workout days:
400g protein
400g carbs
89g fat

Non days:
334g protein
334g carbs
147g fat

[wannaBmoy]

Teh Upper ME 10/17/07

Flat bb Bench
1 x 10 @ bar
1 x 3 @ 135lbs
2 x 3 @ 167.5lbs
1 x 2 @ 167.5lbs
2 x 3 @ 162.5lbs

BLAH. Bench press my arch nemesis. How I loathe thee ...

Power Cleans and Push Press
3 x 5 @ 145lbs

These are getting kind've heavy kind've fast ... still alot of fun. I don't think past 150-155lbs I'm gonna be able to keep the press up and will probably just use the clean.

Comments:
Got to the gym a little late. I need to figure out something for my chest ... my bench press sucks. I have good responses with dbs but for some reason my bb bench press just flat out sucks. I swear to God it feels like a 1RM every rep. Oh well ... PC's were getting a bit heavy and the 5Reps are just draining as well but they are alot of fun .

[wannaBmoy]

Teh Upper Accessory Workout 10/18/07

Wide Grip Pullups supersetted with dips
2 x 10 @ bodyweight
2 x 20 @ bodyweight


Hammercurls
3 x 10 @ 57.5lbs

These are starting to get stupid heavy.

Decline Skullcrushers
3 x 10 @ 65lbs

Rep PR.


Decline Weighted Situps
3 x 10 @ 45lbs


Comments:
Good ole 45 minute accessory workout. I'm super tired and got lots left to do before this day is over.

I'm majoring in communications btw.

[Phil]

Your not the only one that is terrible at bench press compared to other lifts. Definitely some nice push presses compared to your bench weights.

Have you ever tried training with bands for bench?

[wannaBmoy]

Teh Upper RE Workout 10/22/07

Power Clean + Push Press
1 x 10 @ 45lbs
5 x 3 @ 155lbs


Flat db Bench Press
3 x 6 @ 70lbs

Comments:
PC's are were pretty rough and rowdy today. But overall great work out.

[wannaBmoy]

Teh Upper Accessory Workout 10/23/07

Wide Grip Pullups supersetted with dips
2 x 10 @ bodyweight
2 x 20 @ bodyweight


Hammercurls
2 x 10 @ 57.5lbs


Decline Skullcrushers
2 x 10 @ 65lbs


Nautilus Abdominal Machine
Random Stuff here.


Comments:
Low on time, so I cut out a few worksets. Just another little accessory workout.

[daYDreAmErX]

Nice isolation work

[wannaBmoy]

Teh Lower RE Workout 10/24/07

Conventional Deadlift
1 x 8 @ 135lbs
1 x 3 @ 245lbs
1 x 3 @ 265lbs
1 x 3 @ 285lbs
1 x 3 @ 305lbs
1 x 3 @ 325lbs

First Deadlift PR since I reworked form and started this routine. Everything felt great, perfect form on the way up and down. Couldn't be happier


Front Squat
1 x 10 @ 95lbs
1 x 5 @ 135lbs
3 x 5 @ 190lbs

Decided against doing 195lbs since setting the Deadlift PR. These were challenging but I pumped them out

Hack Squat Calf Raises
3 x 10 @ 500lbs Guess it's a pr.


Comments:
All in all, this was probably my best RE workout in a long time. I ended up supersetting the calf raises since I was out of time during the front squats, which were challening. I went with a pretty narrow stance on those and they really hit the quads good. All in all I couldn't be happier with today considering I got basically no sleep.