Posted at September 27, 2009, 5:44 pm:
Well folks, I finally decided to make one of these. Figure it can't hurt, and if I'm doing anything wrong, I know you guys will point it out, so......
I'll post my routine after I lift today.
I will be doing the following
Mon: upper.......high carb(510g)
Tue: lower....... mod carb(340g)
Wed: off.........low carb(170)
Thur: upper.......high carb
Fri: lower......mod carb
Sat: off..........no carb
Sun: off.........cheat day.......I eat whatever the heck I want to
Diet....... Carb cycling. Mainly trying to put on some mass. I've gained a little bit, with no fat gain, but I would like to see more, but I know it is a slow process. Breakfast this morning was 3/4 cup oats(dry), whey/casein protein shake, banana, 2 pieces 100% whole-wheat toast with low-sugar jelly, vit c, vit e, multi, calcium.......I freakin down the water. I get over 1.5 gallons a day. It's all I drink pretty much, besides green tea and coffee....... I'll post what I eat after each meal.
Supps........ protein shakes, BCAA's
Vit C, vit E, multi, calcium, b-complex, fish and flax oil, CLA, ALA, citrulline malate
Cardio......I run on my treadmill every mon and thur(HIIT 20min), and try to again on tue and fri if my legs will let me. This is after leg day, so I usually can't run. I also do sprints on mon and thur nights.
Original of the message was taken from http://forum.bodybuilding.com/
Replies:Flat Bench
165x5x5x5x5.
lower body.
Well fellas, I was planning on lifting today, but I woke up this morni...
Aight, I felt better today, and so I lifted.
Pre WO(1.
off day.
Pre wo meal and supps.
Today's WO sucked.
good luck with the carb cycling.
^^^ IMO carb cycling is KING when it comes to shreddin fat.
hmmm.
I prefer carb cycling myself as well.
Keth.
Allright, had a great WO today.
SLDL
280x5x5x4
Am I supposed to keep my legs COMPLETELY stiff, or ...
Incline
145x7.
SLDL
280x6x6x6
will up the weight next week.
Flat
175x5x5x4x3
went for 5 on the 3rd set, and shouldn't have becau...
SLDL
285x6x6x5
Squats
160x6x6x6.
Well folks, I'm back from Florida.
Sry I have updated.
Flat bench
175x5x5x5x5.
Sldl
285x5.
Flat bench
180x5x5x4x2
Well, that 4th rep on the 3rd set took it out...
Sldl
295x5x5x5.
Flat bench
180x5x5x4x4
BB military
110x5x5x4x4
Pulldowns
170x...
Sldl
300x5x5x4.
Flat bench
180x5x5x4x3.
Sldl
300x5x5x5.
Well, I have been told that I am leaning forward to much on my squats,...
SLDL
280x5x5x5.
Flat bench
180x5x5x4x4.
Well suck me sideways with a spoon! I had to lower the weight AGAIN! A...
Incline bench
165x5x5x4x3.
Keep up the solid work Ice.
10" box squats
135x5x5x5.
My workout nutrition is this.
Flat bench
180x5x5xx5x3.
I'm new to the forum, but just some points.
Hey man, I appreciate the points.
Well, yesterday was a very hectic day, so I didn't get all of my worko...
Decline bench
185x5x5x4x4.
12" box squats
135x5x5x5.
Flat bench
180x5x5x5x4.
ATG Squats
155x5x5x5.
Incline bench
165x5x5x4x3.
Flat bench
180x5x5x5x4.
ATG squats
155x5x5x5x5.
Man, as soon as got home from work, I laid on my bed and fell asleep, ...
ATG squats
160x5x5x5x5.
Flat bench
180x5x5x5.
ATG Squats
160x5x5x5.
ell folks, I have returned.
For any of you who follow this, I have recently changed my diet to a &...
So, I have decided to continue my upper/lower split, but will alternat...
Today was a heavier lower body day, and energy was great.
I have started doing 3 sec eccentrics on ALL lifts,and explosive conce...
I did some ME lower work today.
Ouch, squats and sumo pulls in the same workout!
For squats, what ...
Squat form is kinda wide, with feet about 4-5" wider than shoulde...
Glad the link helped.
Incline bench
90x5
105x4
120x3
135x2
150x1
165x1
180x1 miss
17...
For ME work, before my top set I like to do a single with a load 5-10l...
Yea, that makes sense.
Been doing some more reading/research on the Westside template, and ha...
That is an excellent scheme to set up your training.
I don't have any DB's! I have been meaning to get some, but haven't ha...
flat bench
110x8x3.
ATG squats
100x5
115x4
130x3
145x2
160x1
175x1
185x1.
....but you got it up and that's what counts. Good work. And it couldn...
Thanks for the encouragement Rip.
Looks good man.
HHmm, I don't know why.
man I have seen your pictures.
Nice work with incline bench!
For bent over BB rows, how are you do...
hey Ice, how's stuff.
Personally, before I do my top set(say 225), I like to do a set using...
Rip - for bent over bb rows, I keep my back more at like a 45 from par...
Pretty much, yes.
^^ yea, I'll prolly do them at a 90 then.
Use Prelipin's table to set up your rep work(I was gonna get you a lin...
65% of my 1 RM is it? Heck, that isn't much at all.
4 x 6 using 65% 1RM is enough volume with the given intensity to hyper...
ATG squats
125x5x5x5x5x5.
30 reps for calves! I do not even want to think about how much lactic ...
Yea, those calf raises feel like there is a fire in there.
Don't bring your hips in .
Flat Bench
135x5x5x5x5x5.
For speed bench, if it feels light and explosive, that means everythin...
Well, I have only done 2 ME sessions so far, and they wee both incline...
It's really no big deal either way.
Squats
100x6
120x4
140x3
160x2
180x1
190x1.
Can you upload the vids on a different website? I am having trouble wi...
Here are the vids Rip.
Incline Bench
95x5
115x4
135x3
155x2
175x1
185x0.
Wow.
Sweet, thanks for the critique Rip.
ATG Squats ( wide stance )
125x5x5x5x5x5.
Nice session.
Decline Bench
145x5x5x5x5x5.
Squats
105x5
125x4
145x3
165x2
185x1
195x1.
Way to get that weight up man.
Everytime I squat on Me and increase is a PR.
Flat Bench
110x5
130x4
150x3
170x2
190x1
200x 4 inches.
About bench press, perhaps you just didn't have 200 in you today? This...
I see you are staying dedicated Ice!
chest fat, eh? that is strange...
HHmm, maybe you are right, but nevertheless, I have weak top end stren...
Hal! I'mglad you checked out my journal! I haven't talked to you in a...
I kinda have puffy nipples as well(it is just weird typing that ).
Well, today's workout sucked as well.
Had some CHO pre-wo, and I really felt the difference baby.
Hey, thhis is my first time stopping bye here, its good to see ur prog...
Hey Max, thanks for stopping in.
Well, I have decided to end what little of Westside I tried.
Good luck with the upcoming bulk.
Thanks Rip.
vBulletin Message
You must spread some Reputation around before...
|
