[JJ_Sungirl]

Originally Posted by A.FreeRadical

DB Flat Bench Presses, 1 x 55s x 12, 1 x 75s x 10, 1 x 85s x 8, 1 x 95s x 6 {PB} I love it when the young dudes watch in awe. Woohoo, within easy reach of 100s x 6

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Hey Rad

I aspire to your greatness. How goes the diet? Are you having a good weekend so far?

[A.FreeRadical]

Originally Posted by JJ_Sungirl

Hey Rad

I aspire to your greatness. How goes the diet? Are you having a good weekend so far?

My diet isn't going to well. I haven't been able to do cardio because of a foot problem and I have been eating close to maintenance. I am holding at 183 lbs. I am going to hold at that weight and work on mass building until I can get outside and do some trail walking. Spring has got to be coming soon. It actually got above freezing today for the first time in weeks.

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[A.FreeRadical]

Deadlifts, 3 x 225 x 8
Bent Over Rows, 3 x 135 x 8
Seated Cable Pulls, 3 x 180 x 8
Shrugs, 5 x 225 x 30

That is all I had time for.

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[A.FreeRadical]

Flat Bench Presses, 1 x 155 x 15, 1 x 165 x 12, 1 x 175 x 10, 1 x 185 x 8, 1 x 195 x 6
Inclined BB Bench Presses, 5 x 145 x 12
Cable Flyes, 3 x 50 x 12

Hanging leg raises, 1 x bw x 30
Cable Crunches, 1 x 70 x 40
Stability Ball Crunches, 10 minutes of straight and rotations

I was pleased with the flat bench presses today and my 1 x 95s x 6 DB Bench Press this Thursday. My strength is increasing.

I think it is time to put that new found strength to building some mass. This cut is going nowhere right now, so I might as well bulk until summer, then cut for an Autumn show.

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[JJ_Sungirl]

Originally Posted by A.FreeRadical

I think it is time to put that new found strength to building some mass. This cut is going nowhere right now, so I might as well bulk until summer, then cut for an Autumn show.

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Yesssssssssssss :clapping: You have finally seen the light, my friend. Dieting year round is so hard on the body, physiologically and psychologically. You definitely needed to make that decision and give your body a break. Now get to eating and growing! Yeah!

[GameDayDog]

Hahaha.. u'll never hear me vote for a cutting diet..

I love the routines where u say - That's all I had tyme for... - I've broken out the dumbbells for the tymes I can't make it into the gym...

Peace..~G

[A.FreeRadical]

Originally Posted by JJ_Sungirl

Yesssssssssssss :clapping: You have finally seen the light, my friend. Dieting year round is so hard on the body, physiologically and psychologically. You definitely needed to make that decision and give your body a break. Now get to eating and growing! Yeah!

I know. My body is screaming; "Give me some friggin' food and I'll not only give you more strength, I'll give you the muscles that can go with it." I have been eating at maintenance levels since January. I only need to kick it up another few hundred calories per day. These calories will all be extra protein. I am going to allow myself to gain up to 6 lbs of fat over the next 3 months. The rest has to be lean mass. Ok, 196 lbs, here I come.

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[A.FreeRadical]

Originally Posted by GameDayDog

Hahaha.. u'll never hear me vote for a cutting diet..

I love the routines where u say - That's all I had tyme for... - I've broken out the dumbbells for the tymes I can't make it into the gym...

Peace..~G

Hey Game Day! Dumbbells are great. You can do lots with DBs and a bench. They really help the core too.

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[JJ_Sungirl]

Originally Posted by A.FreeRadical

Hey Game Day! Dumbbells are great. You can do lots with DBs and a bench. They really help the core too.

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That's right guys. One of my friends who trains BB's said that using DB's is one of the quickest ways to gain size too. That will be good for your bulk Rad, if you choose to use them

[A.FreeRadical]

Originally Posted by JJ_Sungirl

That's right guys. One of my friends who trains BB's said that using DB's is one of the quickest ways to gain size too. That will be good for your bulk Rad, if you choose to use them

Absolutely! I am working on a new routine. Good point, I am going to throw in more DB work.

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[A.FreeRadical]

I am working on a new routine. I am still sorting it out. This day may be on Wednesdays. I just did Back on Saturday.

Hammer Strength High Rows, 3 x 270 x 8
Olympic bar/V grip rows, 1 x 80 x 12, 2 x 125 x 10, 2 x 170 x 8
Seated Cable Rows, NG 3 x 160 x 8
Pullups, 1 each wide, ng, hammer, 3 x bw x 6 (I was really getting fatigued.)
DB one arm rows, 6 x 75 x 8

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[A.FreeRadical]

I want to step up the intensity of my training and I want to incorporate more mass producing compound movement exercises. My current thinking is that I ought to do:

1 leg day per week (Heavy with rack squats, leg presses and iso machines.)
1 light back day per week (Not so heavy with progressively heavier weights and declining reps.)
1 light chest day per week (Not so heavy with progressively heavier weights and declining reps.)
1 heavy back day per week (Heavy in the 5-8 rep range.)
1 heavy chest day per week (Heavy in the 5-8 rep range.)
1 "odds and end" day per week (This will probably alternate weekly between a Light Leg and a Light Shoulder routine.)

Abs, calves and traps will be thrown in randomly for 2-3 workouts per week on each.

My goal is to gain strength and mass. I don't know if it is realistic, but I want to try to put on 6 lbs of muscle in 3-4 months. Any input appreciated. NewSpawn? Educate me on DC. I have read the stuff on that forum and I still don't get it.

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[JJ_Sungirl]

Hey Rad,

Just a thought, you need to rest more to grow. In my opinion and from what I read and studied in school, doing 4-5 strength training workout a week is plenty when trying to gain size. What you're planning on doing (6 days) is going to counteract the effects of growth due to lack of recovery time. You need to rest and eat to grow. Here is a split given to me by my friend who trains BB's. I have also seen this on the "other site". It is good because it keeps lifting heavy and intense, but not too many days a week.

Workout A - 4 sets, reps:15, 8, 8, 6 with wt. getting heavier

Incline BB bench
Flat BB bench
BB Pullover
Bench Dips

Workout B - 4 sets, reps:15, 8, 8, 6 with wt. getting heavier

Barbell Squats
Front BB Squats
Sumo deadlift
BB SL deadlift

Workout C - 4 sets, reps:15, 8, 8, 6 with wt. getting heavier

BB Military Press
BB Upright Row
BB Clean N' Press

Workout D - 4 sets, reps:15, 8, 8, 6 with wt. getting heavier
Pullups
BB Bent Over Row
BB Deads

Now, you can space these out in the week however you like....ie..4 days on 2 days off etc... Also, you can throw in a core or ab workout on a 5th day..ie "Workout E". You will notice that there is no tri, bi or calves. There is no need for these exercises because those muscles, as you know, work synergistically with the prime movers. Let me know if you have any questions regarding this routine. I will do my best to answer them. Do this workout for 8 - 12 weeks or so, then periodize and change to a more traditional split for 12 weeks again.

Cheers Rest, Eat and Grow!

[A.FreeRadical]

Hey JJ, thanks for sharing that.

That is the type of progression I am trying to get on Light Days mixed with traditional on heavy days. I hadn't thought of doing this in separate periods. Yes, I have been wondering about the burn-out potential of what I have proposed.

I am going to give your plan some serious consideration. (What do I do on the other 3 days, get a job? )

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[JJ_Sungirl]

Originally Posted by A.FreeRadical

Hey JJ, thanks for sharing that.

That is the type of progression I am trying to get on Light Days mixed with traditional on heavy days. I hadn't thought of doing this in separate periods. Yes, I have been wondering about the burn-out potential of what I have proposed.

I am going to give your plan some serious consideration. (What do I do on the other 3 days, get a job? )

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On your off days, do yoga or stretching. Maybe participate in some light activities like gardening, bowling, fishing etc...not sure what your bag is..but, what I'm trying to say is you need REST. You do nothing on those other days except let your body recouperate and grow. get a job, well....maybe as a gigolo, burn some calories. Ole'!