Slayer's First Journal
 

Hello all,
welcome to slayers 1st journal.
Current Stats:

Height: 5"8
Weight 191
Age: 18

---------------------------------------------------------------------------
Supplements:
Xpand
ZMA
Dyma Elite Whey
Syntrax Matrix (Time Release)
Multi
Dextrose
-------------------------------------------------------------------------

Well, its a start. What are your goals, measurements, etc...?

Yeah, let's go slim...Let's see if you learned anything from Bulk... :D I'm a posting whore when it comes to training. I actually started off with the same exact stats at your age, but an inch taller. If you need help, I'll be the first to lend a hand. :eek:

yeah lets go you sagi wanna be ... j/k bro.

and how about a bf%, and maybe some deit and training examples

Weight last week was 194lbs. I increased caloric intake to well over 4000/day, however I felt that I was putting on to much fat. As a result I decided to cut down and reduce carbs slightly. I am following David’s Clean bulk. To be honest, I am awfully confused. My goals are to reach about 210 naturally.

Training Split
Chest
Legs
Back
Rest
Arms
Rest

I do 5 Sets @6-8 Reps/exercise. Training lasts for 45mins. I am probably going to change my routine around. Just really frustrated.

I'm under the assumption you also do shoulders

When do you work abs?

shit sorry, I was up most of night studying.

I usually do abs after arms, and back.

Shoulders I do after legs.

I just switched to this routine a two weeks ago.

whats the confusion bro? and why so frustrated?

If its just the training schedual thats no problem, there are so many ways to vary it up. Post what your so flustered about and we can help.

I commend you on being able to a shoulder workout after legs. For myself, there is no way I could do that! :confused:

My main goal is to reach about 200-205lbs. I made it up to 193 but I felt gross, my bf was high and I just wasnt looking good. So now I decided to cut down slightly. Its just frustrating, I have not been making any gains what so ever.

how are you going about cutting right now?

I wouldn't cut. Look at the diet. Look at the cardio. Look at the training. Forget about supplements. It has to be one of these things. Maybe you should reduce the calories for a while because maybe you're not training hard enough to burn them. If your current program isn't working, you won't gain no matter what you take. There will be some acceptable gain in fat, but you don't have a choice. I believe in clean bulking to a certain extent. It'll keep most of the fat off you when bulking, but certainly not all. Post your current routine and maybe we can give a few ideas. ;)

thats the same place i was going 0311, you know we are here to help slayer.

I wouldn't cut either. I would do like 0311 says. Some people have real issues bulking because they think they can eat anything and start to get fat. If you keep it clean you will minimaze the fat but you are going to have to deal with the fact that you will gain some fat. Actually this should translate to you being able to lift heaver weights thus training harder thus gaining more muscle thus achieving your goal. This is why I like to bulk From Oct-Feb. You don't have to worry about taking your shirt off.

Thanks for all the suggestions.

I am thinking about changing around my routine once again. For my age and height I keep on reminding myself of the progress I have made. I am a mesomorph, and look great in a tank. :cool:

Anyways, I think it is my routine which is the biggest trouble.
My workouts are as follows, I normally do extremely slow encentric movements, with perfect form and control. I train hard.

These are my current workouts, I used to group push and pull, but I just did not have enough energy to train biceps after chest, so I gave it a day of its own.
Chest
Barbell Bench 5 Sets 6-8 Reps,
Incline Dumbbell Press 30deg 4 sets 6-10
Dumbbell Fly 10-12 Reps 3 sets
----------------------------------------------------------------------
Legs/Shoulders - My gym does not have enough equipment for lower body, however my legs have improve dramatically with my current routine.

Squats 6 Sets 6-12 Reps
Leg Presses 5 Sets 6-8 Reps
Calf Raises 3 Sets 12-15 Reps
Shoulders Dumbbell Press 5 Sets- 8-12 Reps
Lateral Raises 3 Sets 10-12 Reps
------------------------------------------------------------------------
Back
Lateral Pull Down - 5 Sets 6-8 Reps
Barbell Row-- 5 Sets 6-8 Reps
One armed dumbbell row/seated row 3 sets 6-8 reps
------------------------------------------------------------------------
Rest

-----------------------------------------------------------------------
Arms
French Press - 4 Sets 6-8 reps
Skull Crushers 4 Sets 8-10 reps
Cable Tri Extension 3 Sets 6 reps

Barbell curl, shoulder width 4 sets 6-10 reps
Preacher Curl Narrow Grip 4 sets 6-10 reps
Alternate Dumbbell Curls 3 sets 8-12 reps.
-----------------------------------------------------------------------


I know my training routine is kinda sketchy, I am pretty sure this is my major problem. When I was younger I just tried out routines personal trainers advised me to try out, and this is just the collaborated version of some resources and peoples suggestions.

Any help would be great, I believe my diet and supplements to be in order. I have made significant gains with routines similar to this, it did work well for me, however I really need some suggestions to perfect it.

Perhaps introduce more mass building excersies, deadlifts...?

I didnt really go on a full out cut, not much cardio at all. Just more strict dieting, nothing but complex carbs early on in the day however dextrose and protein post workout.

I just wanted to reduce bf a bit. I was at 193- now I am at 189. Not feeling good, I feel small and I hate it.

I need all the help I can get.

Thanks in advance.

Anyways, I think it is my routine which is the biggest trouble.
My workouts are as follows, I normally do extremely slow encentric movements, with perfect form and control. I train hard. (quote)
-------------------------------------------------------------------
1.This is alot of the problem. Mass building is in fact equal to how much weight you push up. To quote Arnold S., if you were to lift 120 pounds on barbell curls one week, then lift 130 pounds the following week, you gained muscle. Fast twitch muscles are what make up the majority of our muscles. Fast twitch muscle fiber also has the potential to grow twice the size of slow twitch. Doing slow reps and having perfect form will prevent you from achieving more weight, which in turn will make you bigger and stronger. I'm not saying for bench press to bounce the weight off your chest and arch you back. I'm saying it should be a tempo of 3 seconds down, as soon as it touches your chest, explode up. (3-0-1)

2.Don't pair legs and shoulders. They are both very important major muscles. There is no way you can blast your legs for as many sets you do, then lift just as heavy with the same intensity for shoulders. Cortisol levels rise after about 45 minutes in the gym. Your body will in fact start eating
your muscles for fuel. In my opinion, it won't matter as long as you kick yourself out of the gym in an hour.

3.Spread out your legs day further from your back day. This way you do squats on legs day, of course, and on back day do deadlifts.

4.For deadlifts I recommend doing them as your first exercise. 3-4 sets of 5 is more than sufficient. I say this because you shouldn't go over 5-6 reps for deads so you can load it up heavy.(there's that word again :) )

5.Excluding legs, I wouldn't go over 8 reps for any muscle at all. Think to yourself to pick a heavy enough weight to ONLY get no more than 8,6,whatever reps.

6.Arms, my specialty. Currently at 19 inches so I know what the score is ;) Barbell curls is great and best at beginning like you have. I wouldn't recommend doing both preacher curls and barbell curls in the same workout because they are both the hardest on your joints. To break biceps down properly, I would do 3-4 sets of (heavy) barbell curls, 2-3 sets of alt. dumbbell curls, 2-3 sets of either hammer curls or reverse grip curls, and end it with isolation curls. I am a proponent of Max-OT and live by it, but, you already know and I won't force it down your throat. :(
Triceps should entail: 2 sets of cable pushdowns (heavy as a warmup), 3 heavy sets of close grip bench (which is the best mass builder), 2-3 sets of french curls, and end with reverse grip pressdowns (builds the horseshoe shape)

-Just remember that more isn't necessarily better. You have a pretty high volume. I would recommend a lengthy warmup, then doing only your heaviest sets. For instance: I used to also do 4-5 sets of bench. My first set was 225 for 10, then 275 for 8, 295 for 6, 315 for 6, ect ect. Looking back, I can see that the first 2 sets were bullshit, not building me anything, just fatiguing me.

wow 03011, thanks for all the tips.

The only reason I refrained from going too heavy was whenever I did, I could not feel the contraction well in whatever muscle I was training, thats why I normally go lighter until I can really feel the squeeze, but I will try the 3-0-1 timing and your other suggestions. Thanks.

Its just when I see people train, most of the guys in the gym lift heavy heavy, and get absolutly no where. I on the other hand lift slow hard 5-1-3 and grew. That is why I stick to that. But I will definatly try the 3-0-1.
Thanks.

Those guys probably didn't have a good diet and hit their muscles 4 times in a week. :D

The Max-OT thought talks about the lack of pump in it. I'm having trouble getting used to it myself but I'll give it an 8 week cycle and I'll let the results, or lack of, speak for themselves so long as I've given it a fair effort.

For real, I know some kids at my gym that does bench press everyday, they are bony as hell, but they sure can lift more weight than me. If it comes to a fight its a whole different story, I will kick their ass from ga to tuscaloosca :D

I can understand your concern with going to heavey slayer. I'm the same way. When i do heavey compounds I get almost no pump at all. I can do the whole nine, negatives, forced reps, isometrics ... as long as i go heavey i get no pump .... but god dam do i feel it the next day.

The most effective thing i've done for that situation is this ... go balls out heavey on all compounds. And when it comes to the last two sets of a muslce group, pound out light wieght for 15 reps, just to get blood flowing in the area. Note, you dont want to exhaust with this, just work till you can feel the pump and then stop, you should also be streching and flexing in between sets, that will also help with that.

Stay strong brother and keep us posted on what your up to.

thanks for the tips. I will start going heavier.

This is what works for me slayer. On my chest day I usually start with 6 sets incline dumbbell press, then I do another 6 sets flat bench, then I usually go use one of those wide grip chest press machine or declines. After all that, I end it with doing a combination of incline cable flyes/under the shoulder flyes, and bearhugging flyes, with hands far towards the back and another 3 or 4 sets of pull overs. I really dont think the last two names are technical but that's what I call them :p May be 0311 can help.

thanks again for the tips. I am going to do chest today, and will train heavy!
Its going to come as a real shock, hopefully that will work. I always thought the old school training style of heavy weights was outdated. But I will let you guys know how it works out for me.

My workout today will be as follows unless there are any other recommendations.

Bench Press - 8-6-6-5
Incline Dumbell- 8-6-6-5
Dumbell Fly 8-8-8

11 Sets total, much shorter then my current chest routine so I am thinking about adding in biceps.
Barbell Curls- 3 Sets 8-6-6
Alt Dumbel Curls 2 Sets -8-6
Hammer Curls 6-6

Will try the 3-0-1 timing.

Any suggestions? My gym does not have the seated chest press machine, pec deck fly, hammer strengh press. So that is why I normally do more sets on bench and Incline, I used to do aprox 6.

Is this routine fine? I really appreicate all the help I can get. I dont think I ever admitted that training has been my biggest weakness. WIth so many resources out there and various schools of though in regards to training its hard to pick the most effective routine.

I'm only 23 and all of a sudden i'm old school. :D


honestly i would go even heavier, if you can do a set of 8 your still too light on the wieghts. Its just me I guess, but i grow and gain strength best in the 3-5 rep range. and I always force reps on my last set, at least two, you gotta rip the muscle apart, then let it heal to get stronger, the more you rip it, the stronger it will grow back. (untill it stops, then you gotta shock the monkey ...er umm system.)

I also envisioned I HAVE to get 8 reps, then I HAVE to get 6. Just think to yourself I know I can get at least 4 perfect without a spotter. If you get to 8 and you think you can do more, then go for it, and next time use heavier weights. Don't be tempted to start adding other muscles because of the lower volume. Since you are going heavy, it'll take you just as long to wait and recover between sets. Plus you won't be thinking in your mind, "Shit, I still have 6 more sets of chest and I still need to hit biceps." :eek:

With that dien dick of urs I dont think u can no longer shock the monkey :D

thanks for all your tips! I did heavy weights @ low reps and less sets. I did not feel such great contractions but I left the gym looking huge and pumped. I will keep on doing this for a couple of weeks and hopefully I will see some progress.

Thanks again!

Training- Modified.
Movment is 3-0-1 Tempo

Chest
Barbell Bench 4 Sets 8-7-6-5 Reps,
Incline Dumbbell Press 30deg 4 sets 8-7-6-5
Dumbbell Fly 10-12 Reps 3 sets
----------------------------------------------------------------------
Legs

Squats 6 Sets 6-12 Reps
Leg Presses 6 Sets 6-8 Reps
Calf Raises 3 Sets 12-15 Reps

------------------------------------------------------------------------
Shoulders
Military Press 3 Sets 8-8-6
Dumbell Press 4 Sets 8-6-6-5
Lateral Rases 3 Sets 12-10-8

Bi
Barbell Curl 4 Sets 8-6-6-5
Alternate Dumbell Curls 2 Sets 8-6
Hammer Curls 2 Sets 6-6
-------------------------------------------------------------------------
Rest
--------------------------------------------------------------------------
Back
Dead Lifts 3 Sets - 5-5-4
Lateral Pull Down - 4 Sets 6-8 Reps
Barbell Row-- 3 Sets 6-8 Reps
Shrugs 3 Sets 8-8-6

Triceps
Pressdown 2 Sets 6-6
Close Grip Bench 3 Sets 8-6-6
French Press 3 Sets 8-6-6
------------------------------------------------------------------------
Rest

-----------------------------------------------------------------------

Should I drop reps even lower?

How did you feel? Did you feel a big difference? Doing that type of tempo ensures you work your fast twitch fibers (which are the biggest) while you work the slow twitch with the higher reps. I don't think you need to go lower than 5 because that would be geared more for strength. I think a good progressive load sequence would be 10,8,6,6,4 ect. instead of 8,7,6,5,...

It felt really awk at first to be honest. I have always been training with an extremely slow movement, which in the past worked for me. But I will keep on doing this, my weight is falling gradually, I think its a loss in body fat. My diet is a lot cleaner, and im stricter on nutrient timing.

Soreness is about the same, maybe slightly more. Its really too soon to tell, I have hit every muscle once with this tempo and routine. I just have to keep on trying.

I actually follow a more progressive load sequence, I must not have been thinking clearly after all it is 3 am.

Since I am following the 3-0-1 ratio weights have increased dramatically and reps and set have fallen. I will keep this up longer and see how it goes. After all I wasnt making any more gains with my old routine so I will see how this goes.


Thanks for all your help

sorry but can you explain, Movment is 3-0-1 Tempo, I dont understand.

sorry hrdgain, last night was a late night and didnt proofread.

What I mean was I count to three on my eccentric movements, pause for 0 seconds then on the concentric use an explosive motion of 1 second.

Hey Slayer, glad you started this journal lots of good information here. I just want to say don't get discouraged, 190lb @ 5'8'' is damn good and putting on more mass naturally may take some time. Hopefully the new training routine will bring you results. I myself am attampting a clean bulk and I think for results I also have to change and refocus my training and I may try a routine similar to yours. I am wondering, do you do the excersises in the order you listed them? Do you do supersets at all? Approximatly how long do you rest between sets? I would greatly appreciate it of you could answer these questions. Good luck man, glad to see the journal and looking forward to hearing of your progress.

yeah, keep the infor coming Slayer.

I myself am attampting a clean bulk and I think for results I also have to change and refocus my training and I may try a routine similar to yours. I am wondering, do you do the excersises in the order you listed them? Do you do supersets at all? Approximatly how long do you rest between sets? I would greatly appreciate it of you could answer these questions. Good luck man, glad to see the journal and looking forward to hearing of your progress.[/QUOTE]

I really hope that this training routine will help bring up some more results. I am loosing a bit of weight now, due to exams but once I am done May 5, I will live bodybuilding. I will move into an apartment there and will finally be able to cook my own food and can start a proper bulk. Right now I am living on RES so food choices are limited. Its extremely frustrating weight hasn’t increased in well over a month!

I wish you luck on your clean bulk and keep us updated on your progress.

I do my exercises in the order that I listed them. I sometimes like to superset arms but I don’t think that worked for me I usually just incorporate drop sets. I normally rest about 2-3 mines for the bigger muscles and 1 min for the smaller muscles.