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Posted at February 26, 2013, 12:58 pm: I think my purchase of 'Beyond Brawn' by Stuart McRobert was well worth the money. So, since I just finished 9 or 10 weeks of a 5x5 program, and had a good deloading week(last week), I've constructed a 'Brawn' routine. The way the book is laid out, there are endless ways to set up a routine. Mine will look like this: Tuesday: Squat 3x5 Leg Press 1x20 Breathing Pullovers 2x20 Hyperextensions 2x10 Seated calves 2x10 Thursday: Deadlift 3x3 Pullups work up to 3x10 45 Degree Shrugs 2x10 Thick Bar Gripwork 1-2x60 seconds BB Curls 2x10 Saturday: Bench Press 3x5 Push Press 3x10 Breathing Pullover 2x20 abs 2x10 My 5x5 cycle was very successful. My ending lifts were: Squats 325x5 Deads 315x5 Bench 250x5<< 3 weeks short of the end of my 5x5, too... I had a minor injury, so I'm looking forward to getting back to that now that it's healed back up. I hope that with this program that my upper body will start to catch up with my lower body, b/c I've never done squats 3x week before like on that 5x5, and my legs took off like crazy. So, anyway, I'm 5'10 and between 205-210 right now. I dont' weigh myself all that often, so, I'll do that on Tue when I get back into the gym and see where I'm at for the beginning of this program. My goal is simply to put on muscle. I'm roughly 75% endomorph probably and 25% meso. So, I'm going to do some low-intensity cardio one or two days a week to keep some fat off. I started my 5x5 towards the end of the cycle... So, I'm happy to start this one at the beginning and share my results. My current supplements are: Animal Pak 1 pak non-w/o days 2 pre-w/o Creatine 5-10g/day Fish Oil 6+ grams/day I use 2 scoops of Optimum Whey between meals... I get 250-300g protein a day right now. I use 2 scoops Nectar after my workouts with 3 tablespoons of gatorade powder. And I like some caffeine pre-w/o... I might get some fancy pre-w/o supplement here soon... Sci-Fit's Kreation looks pretty good, we'll see. Wish me luck. I'm sure I forgot something, but, If I did I'll post it up later. Peace Original of the message was taken from http://forum.bodybuilding.com/ Replies:One thing I'm doing thats a little bit different(for me) here is that ...First off. I'm going to have to re-think day 2 of my program, lol. Bench Press 135x5 185x5 3 sets 235x5 felt average Push Press 3 ... Went very well even though I didn't get quite enough sleep last night ... I'm still revising this thing as I go along. I'm itching to get past my 5rm's. Pretty good workout. I guess when I've been typing 'week 2 day 3', etc. Ok, from here on out, when I say PR, my PR's are at least my best lift... My deadlifts would have been much easier had I not still been sore fro... I was a little nervous, b/c I haven't put over 245 on the bar for benc... Due to my work this week, I'll be lifting M/W/F instead of Tue/Thu/Sat... I have no idea what brought this on ,but, I have a very mild sore thro... DAMN!!! Maybe I need a sore throat more often, cuz I NAILED my workout... I'm trying to be as fluid as possible with my training to make any cha... good stuff. Thank you. Lunch: Marie Callendar Chicken/Fettucini+2 pc Ezekiel Organic Bread: ... Great journal so far. Thanks, and, by the way, my plan has worked. I had it a few weeks ago. Well, you just described it perfectly. 2 Pictures of me @ my daughters 2nd birthday 2 days ago. Awesome squats. ^^ Yeah I did. I had another very good workout this morning despite the sore throat t... Nice work. a)Yeah, those are my warmups. Thanks for all of the answers. Man, time is flying by on this. Congrats on the PR! I bet you're not surprised by how it easy it was now. No kidding. Here's the plan for the coming week: Bench Press 3 sets 255-257x5 ... Well, let me give a quick update on my sore throat. Sorry to hear that. Other Topics of Body Building:Favorite lifting hooks?Which is better for bulking? D-Bol same as Dianabol? Legal Steroids? WTF? Need avice about sust and pct therapeutic massages ? Kre-Alkalyn ? Ed Corney - video footage - guest posing at 51 Upper Chest near Neck..... need assistance excersize for ab/core strength youtube clip....Old Skool WBF the winny issue... 7 month Plateu and the wedding is coming closer |