Bulk? Cut? Help with diet & workout

A good strength base will be

1.5 x bodyweight bench press
2 x bodyweight squat
2.5-3x bodyweight deadlift.

Mason Might wrote: A good strength base will be

1.5 x bodyweight bench press
2 x bodyweight squat
2.5-3x bodyweight deadlift.

Those ratios are dependent on your experience and strength. Psy, don't worry about that. Worry if you are working hard enough by what *you* are capable of. My 100% effort on a lift will not be the same as your's in terms of wait. But we should both finish the exercise off feeling that we gave our own 100% intensity.

Routine A
Deads 5 x 5
Lat pull down 5 x 5
Bench / db press 5 x 5
1 arm DB row 5x5 5 x 5
Over head press 5 x 5
Rope tricep extensions 4 X 10


Routine B
Squats 5x5 / Low row 5x5
BB row 5x5
Bench press 5x5
Leg curls 5x5
Dips 5x5
Suppinated chin ups 5 X F


For routine B alternate by either doing squats or low row.

Furk wrote: Routine A
Deads 5 x 5
Lat pull down 5 x 5
Bench / db press 5 x 5
1 arm DB row 5x5 5 x 5
Over head press 5 x 5
Rope tricep extensions 4 X 10 (Like this?

)


Routine B
Squats 5x5 / Low row 5x5 (Is seated alright?)
BB row 5x5 (What about Pendlay Rows? Heard it helps prevent bad form?)
Bench press 5x5
Leg curls 5x5
Dips 5x5
Suppinated chin ups 5 X F (Until failure, that might be like only one for me?)


For routine B alternate by either doing squats or low row.

Chin ups utilise your biceps and lats, much easier to do than a proper pull up. You will surprise yourself.

Furk wrote:

Mason Might wrote: A good strength base will be

1.5 x bodyweight bench press
2 x bodyweight squat
2.5-3x bodyweight deadlift.

Those ratios are dependent on your experience and strength. Psy, don't worry about that. Worry if you are working hard enough by what *you* are capable of. My 100% effort on a lift will not be the same as your's in terms of wait. But we should both finish the exercise off feeling that we gave our own 100% intensity.

I agree with you Furk. It also depends on genetics, history, goals, rep range and a bunch of other things. Please ignore the ratios above. They are insanely high anyway!
Lift as much as you lift and aim to increase over time

LXIX wrote:

Furk wrote:

Mason Might wrote: A good strength base will be

1.5 x bodyweight bench press
2 x bodyweight squat
2.5-3x bodyweight deadlift.

Those ratios are dependent on your experience and strength. Psy, don't worry about that. Worry if you are working hard enough by what *you* are capable of. My 100% effort on a lift will not be the same as your's in terms of wait. But we should both finish the exercise off feeling that we gave our own 100% intensity.

I agree with you Furk. It also depends on genetics, history, goals, rep range and a bunch of other things. Please ignore the ratios above. They are insanely high anyway!
Lift as much as you lift and aim to increase over time

I gave those ratios as 1 rep max. It's nothing to worry about but something to aspire to. But train as hard as YOU can, don't let numbers dictate.

Perfect, thank guys!

The ratios are just for interest sake and perhaps something to work towards overtime.
Although truth be told strength isn't my main goal, aesthetics is. However I do understand you need to build a good foundation.

Had a crazy weekend, will give the workout a try tomorrow

Squat double my body weight

Oupa wrote: Squat double my body weight

No jokes Oup's... I shit you not when I say I train with a guy aiming for a 370 raw...

Mason Might wrote:

Oupa wrote: Squat double my body weight

No jokes Oup's... I shit you not when I say I train with a guy aiming for a 370 raw...

That makes him the strongest man in the country. Well done to him considering that would beat even SA's equipped squat record. :lol:

drive.google.com/file/d/0B2lxRHozqDH-djh...XYzMGpXQjRCWlMw/view

I assure you that it is the case. Currently preparing for Vegas. Check the records MA, perhaps you referring to the IPF? I apologise if I've over stepped.

Yes I was following the SAPF/IPF. Ok oops it would make him officially the 2nd strongest man in the country. Are you talking about Zane? It would take a monster of a man to dethrone Arno. Arno has the record in both federations but 350Kg is his best in SAPF/IPF. RPC are not as strict with depth and they allow steroid use.

Yes bud it is Zane, very close friend of mine.
Him and Arno are in diffrent age groups as far as I know. The steroid use is not strict at all :lol:.

I'm hoping to go to world's with them, looking forward to it.

So I did routine B on Saturday.

Did seated rows / cable rows? (like this: www.bodybuilding.com/exercises/exerciseI...45/Female/m/45_2.jpg )
as well as some Pendlay Rows.

Is that alright or should I really learn the other exercises?

I also did some of the suppinated chin ups and I managed more than one, it was similar to a 5x5 for me (despite it being until failure) but I didn't quite hit 5 and I didn't manage to get all the way up for all of the reps (the last one or two).

However I seem to like the way the suppinated chin ups work my muscles, quite eager to give it a go again and get better at them and stronger from them!

Also for dips I have been doing them on the dips machine, just want to make sure I have been doing that correct?

Comments in red

PsyCLown wrote: So I did routine B on Saturday.

Did seated rows / cable rows? (like this: www.bodybuilding.com/exercises/exerciseI...45/Female/m/45_2.jpg )
as well as some Pendlay Rows. Yeah that's it. Remember proper form means back extention + arms pulling to waist. Check below.

Is that alright or should I really learn the other exercises? How do mean? List the excercises you aren't familiar with. Some can be replaced yes, but preferably we need to incorporate balance and synergistic muscles as much as possible. So free weights always wins.

I also did some of the suppinated chin ups and I managed more than one, it was similar to a 5x5 for me (despite it being until failure) but I didn't quite hit 5 and I didn't manage to get all the way up for all of the reps (the last one or two). With any vertical pull movement, aim for bringing your collar bone/ upper chest to the bar.

However I seem to like the way the suppinated chin ups work my muscles, quite eager to give it a go again and get better at them and stronger from them! Yeah chins and pulls vary where tension is placed. For pull ups, your elbows should be kept in line with your body (if viewed from the side). As opposed to chin-ups, your elbows/arms are parallel facing forward.

Also for dips I have been doing them on the dips machine, just want to make sure I have been doing that correct? Does your gym have parralel bars? Try do them there, as you go down keep tension on triceps by bending your arms backwards, parrellel to each other, and don't lean forward. If you only have a machine available, keep your form as closely as above.

Thanks Furk. Invaluable advice. +1

PsyCLown, you progressing bud?

Furk wrote: PsyCLown, you progressing bud?

I have been sick this week. Appetite shot, eating shot and am a bit scared to jump back onto the scale.
Starting to feel better and get my appetite back though!

So hopefully can get back to gym next week.

Prior to getting sick on Sunday my previous gym sessions were, well, I lacked motivation for some reason. Just had no desire to be at gym lifting weights. Not sure if it is due to some stress at work or what could have caused it.

Hoping that would have changed now once I am better!

get yourself pro v guard. 2 caps a day to maintain or 4 when you feel the flu wants in

You train late afternoons after work? Hmm, perhaps get some caffeine tabs and creatine for when your feeling uninspired.

You can take glutamine in the winter/ when you start to feel illish. I take 1g of vitamin C a day, plus ice showers upon waking. Haven't been sick this entire year yet 5 of my house mates have fallen seriously ill. Either way, recover first then worry about working out.

Good advice here.

I haven't had flu in 5 years and I put it down to the regular use of two over the counter products:
Colloidal Silver and Echinaforce (echinacea drops).

Nate

Alrighty, so I have been gone for a while.

I was getting better then I got worse and this weekend I shall be getting back to gym!
I can see that I have already lost some muscle though Possibly picked up a bit of fat as at first I was trying to eat to keep the muscle and it seems as if it was a bit much.

The bit of fat I have is really annoying me, I want to get rid of it! So now am undecided whether I should just get back into training and try get the muscle back or perhaps try and get rid of a bit of the fat and then once I am down to nice single digits lower BF % I can focus on adding lean muscle gains and just that and be happy with my low BF % as it is annoying me

I am going to get some bloods done again month end and then I will probably jump back onto some supplements - get some Creatine, start using the rest of the whey I have left and possibly consider trying some ZMA.

After you get your bloods back and if your test is on the low side, you can give D-Aspartic Acid a go, ZMA probably wont help you.

Furk wrote: After you get your bloods back and if your test is on the low side, you can give D-Aspartic Acid a go, ZMA probably wont help you.

Hmm, alrighty.

Why don't you think ZMA would help? I heard that if you sweat a lot it will be of use and when I am at gym the way I sweat compared to others...

Anyways, weighed myself this morning. Down to 52KG where the last time I weighed myself I was 54KG - these are morning weights. At gym I was close to 57KG last time I weighed myself.