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#265466 - 06/23/06 03:45 AM Re: Eric's Workout Log [Re: Eric4444]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
The claims are simply false. i remember a 'guru' called John Parillo came on the scene a few years back advocating eating 10,000 calories a day and promising you would get lean in the process! He also came up with this crazy volume am/pm split system. His contention was that no one ever overtrained, they just under-ate. To me, he may as well have been saying steak comes from Cabbage plants
I then got to watch a guy in my local gym try to stick to the plan. He managed just over a week, before quitting because he felt ill, was bored of eating 'literally all day', and was knackered after the volume of work involved. He managed to put about 6 lbs in that week as i recall- and none of it was muscle.
Parillo didnt care, he had the cash from the book sale, and also from the 4 weeks worth of 'Parillo Performance products' supplements that my friend had bought in preparation for achieving his big ripped physique

The thing is, that the bodybuilding world is like the diet industry in reverse- full of desperate, unhappy, skinny youngsters looking for the 'magic' supplement or routine to turn them into Ronnie Coleman. Both industries spawn products that dont work, and companies who are happy to lie to sell them to you.
Did you know that the expensive 'cutting edge easy mix whey protein in delicious butterscotch flavour' in your local GNC comes from the exact same source as the own brand cheap stuff? There aren't hundreds of little high tech whey producers out there, there are a few massive industrial ones that sell to different companies, who then market, flavour, and price it as they see fit.

Dont believe the hype.
_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

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#265467 - 06/23/06 01:15 PM Re: Eric's Workout Log [Re: Cord]
Eric4444 Offline
Member

Registered: 06/06/05
Posts: 430
I guess you're right Cord....

This is an interview with Mark Rippetoe if you're interested.

http://www.readthecore.com/200507/trenches.htm
_________________________
To subdue the enemy without fighting is the highest skill." ~ Sun Tzu ~

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#265468 - 06/23/06 02:03 PM Re: Eric's Workout Log [Re: Eric4444]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
He is on the same page as I regarding the training, like I said in my first post, I like the workout plan. Its the 'do this this and this and you will put on 30lbs' stuff that lets it down a bit. There is a world of difference between Standing in a state of the art lifting facility in Wichita, with a strength coach growling at you for one more perfect rep, and reading a book then heading off to your garage without a spotter. His 'old school' philosophy on eating also means that at no point does he state that the weight you gain is lean muscle. He is looking to create lifters and linebackers, not Adonis like visions of sculpture. Thats ok, i have never held a 6 pack as a major goal for myself either, but weight gain is weight gain, not pure muscle gain. You have to be clear on what you want, and what your training and eating routine is geared to achieve, and realistic about the results you expect.
_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

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#265469 - 06/23/06 04:29 PM Re: Eric's Workout Log [Re: Eric4444]
Eric4444 Offline
Member

Registered: 06/06/05
Posts: 430
Workout A today.

Squat: 145
Bench: 135
Deadlift: 155
_________________________
To subdue the enemy without fighting is the highest skill." ~ Sun Tzu ~

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#265470 - 06/30/06 09:30 PM Re: Eric's Workout Log [Re: Eric4444]
Eric4444 Offline
Member

Registered: 06/06/05
Posts: 430
Dropped the weight, I started a little too high. You're suppose to start at 70% of your 5RM, I think I started around 90%.

It's tough, I want to lift hard, and lifting those light weights, makes me want to slap on some more. I need to stick with the routine though. 70% of the weight, 5 pounds added on each workout, hit failure, drop 30 pounds, repeat.


Edited by Eric4444 (06/30/06 09:31 PM)
_________________________
To subdue the enemy without fighting is the highest skill." ~ Sun Tzu ~

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#265471 - 06/30/06 10:26 PM Re: Eric's Workout Log [Re: Eric4444]
LiLJb72 Offline
Member

Registered: 02/20/06
Posts: 83
with a 3x5 on bench to see necessary improvement - do a warmup set with about 50% of what you plan on doing at the end - i.e. if you are comfortable doing 135 on 3x5 then take about 70 on the bar and do about 12 reps...take a break, then start...

Try starting at 135 instead of doing 135 all 3 sets...then go 135, 140, 145 (with a spotter, and this weight is only a guide, only do this if you can get up 4 reps on your own)...This way when you start moving up, you have done the weight before...

This has been a trick I've really enjoyed, once you start gaining, you'll be starting with the 145 in no time and be doing reps at 160...and you'll be thinking "145 is easy, ive done this tons of times before" and it will help you mentally to get it up. I am currently doing 3x8, 2x5 on the bench...i go from 185, 205, 225, 245, 265...Now that may seem far away - but just 4 months ago I was doing 165, 175, 185, 205...and struggling at 205...I have seen freakish gains doing this, and I really love benching now when i hadnt in the past...

Just some food for thought in your workouts...

p.s. I do this in every exercise now, squats, deadlifts, skull crushers....the only one i dont is standing military press, because it's my weakest gain and I just havent moved anywhere on it yet




I also am trying to put on size currently, our workouts are similar but I do a few more reps with each workout...my stats in the past 4 months look like this

Starting weight: 188
Current weight: 204
Height: 6'3

Starting bodyfat%: 11.74%
Current bodyfat%: 14.04%

Biggest maxout weight gain: 75lbs - bench press
least maxout weight gain: 5lbs - standing military press

Avg Calorie intake: 3400
Avg Protein intake: 240g ( cutting down a lot, was getting almost 350, but have cut down to around 200 even)
Avg Carb intake: 300g
Avg Fat intake: (again has changed, was eating close to 30g per day, but have started taking flaxseed oil and eating natural peanut butter and nuts to get me around 70g/day)

Cord helped me out with my workout alot and a little on the diet, cept he took away my favorite sandwich...but he knows his stuff, i've been on a "new and improved" Cord workout for about a week now and its goin pretty smooth...

Regardless, keep it up, seems like you are working that diet hard man, dont get too burned out with it, take an off day every now and again

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#265472 - 06/30/06 10:30 PM Re: Eric's Workout Log [Re: LiLJb72]
LiLJb72 Offline
Member

Registered: 02/20/06
Posts: 83
also - whats your -
height
weight
age
waistline?

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#265473 - 06/30/06 10:56 PM Re: Eric's Workout Log [Re: LiLJb72]
Eric4444 Offline
Member

Registered: 06/06/05
Posts: 430
height - 5'9
weight - 168
age - 18
waistline? - 13

Actually my warm ups usually go for bench 1x8 bar, 1x6 bar, 1x4 80, 1x2 145, 3x5 135. Well for now, I always add 5 pounds per workout. I also always try to do a couple reps higher weight before my working set to shock my muscles.
Standing military press is very hard for me. I can't gain on it at all, I can't do more than 60 or so without bending my back, so I usually do 50, I'd rather keep the weight low and have good form, keep my back straight. I can't drop this exercise, it's too good at building core strength. I had some bozo in the gym today tell me doing them would give me athritis. Then he tried to tell me I go to far down with my squats, never go down more than 95 degrees, I tried telling him about ATG Squats but he had never heard of them and insisted doing them would kill my knees.
_________________________
To subdue the enemy without fighting is the highest skill." ~ Sun Tzu ~

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#265474 - 07/01/06 07:36 AM Re: Eric's Workout Log [Re: Eric4444]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
Quote:


Standing military press is very hard for me. I can't gain on it at all, I can't do more than 60 or so without bending my back, so I usually do 50, I'd rather keep the weight low and have good form, keep my back straight. I can't drop this exercise, it's too good at building core strength.




Whilst I am all for 'good' technique, that does not consist of keeping the back perfectly straight during overhead press.

1.When the bar is in the 'catch position' either having been cleaned, or taken at shoulder height from a squat rack, you should have the shoulder blades tight, and have your head tilted up a bit.This will 'arch' the back more than usual, but providing you keep your abs tight,feet slightly wider than shoulder width and knees bent, you will displace the weight just fine.
2. This extra arch allows you to push the bar straight up, with no need to 'navigate' your chin. Keep the abs hard as you press, and as the bar clears your head, now straighten the back as you lock out squeezing the shoulder blades, together at the top so you finish with the bar DIRECTLY in line with the spine.

3. As you lower the bar, look up and lower the bar straight down to the start position- as the shoulder blades contract at the bottom, it feels more like you have lowered the bar to settle on the upper chest.

This is not extreme- its not limbo dancing, but it does allow a mechanicaly more powerful, and technicaly more efficient lift, whilst incorporating greater core stability.

Just staying up right regardless creates a horrible pressing arc as you use a weird energy sapping movement to avoid smacking yourself in the chin or taking your nose off as you drive the bar upward.

Hope this helps.
_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

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#265475 - 07/01/06 11:46 AM Re: Eric's Workout Log [Re: Cord]
Eric4444 Offline
Member

Registered: 06/06/05
Posts: 430
Well, that definetly helps, thank you Cord.
_________________________
To subdue the enemy without fighting is the highest skill." ~ Sun Tzu ~

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