Sfixmo's Training Log

sfiximo · 04-01-2005, 03:51 PM

Hello.
I am 16 soon 17 years old, weigh ~71-72kg@167cm tall (156-158lbs@5'6,5)

My training history in short:
I started 1 year ago, training upper body only. I got good results but once i started reading some magazines i overtrained quickly. I read about MaxOT and started eating and training correctly 6-7 months ago and the results are great

Here is the workout plan

Week 1 ~12-14 reps
Week 2 ~10-12 reps
Week 3 ~8-10 reps
Week 4 ~6-8 reps
Week 5 ~4-6 reps
Week 6 ~1-3 reps
Week 7 OFF
Week 8 repeat
I do very few sets and go to failiure on every working set
For bigger muscles I do one set to failiure per excercise, 3 excercises and for smaller muscles do 1 working set to failiure with 2 excercises

Sunday OFF
Monday OFF
Tuesday BACK, BICEPS AND FOREARMS
Wednesday OFF
Thursday CHEST, SHOULDERS AND TRICEPS
Friday OFF
Saturday QUADS, HAMS AND CALVES

The excercises will vary alot as repetition range does.
Diet plan, well, I have no diet to follow but i eat pretty clean, i get around 250-300g protein a day with around the same amount of carbs (i try to avoid carbs later in the day)
Supplements: Im going to start creatine again next week, amino acids, and of course whey protein. The rest im too lazy to take every day.

This is actually an off week for me but since i found a new awesome gym ive worked out twice and ill post the workouts soon...

**Sholiz** · 04-01-2005, 04:35 PM

Are you doing anything for a multi-vitamin?

**Sholiz** · 04-01-2005, 05:14 PM

Looks good otherwise, I personally love my ZMA. Not so much for the "test-boosting ability" (don't think that it has much of a role when you're a teenager) but more so with sleep. I've been taking it ~2 weeks now (home-made stack) and my dreams are crazy. Feeling relaxed and more refreshed waking up. Magnesium at work

.

sfiximo · 04-01-2005, 05:29 PM

Quote:

Originally Posted by Sholiz

Looks good otherwise, I personally love my ZMA. Not so much for the "test-boosting ability" (don't think that it has much of a role when you're a teenager) but more so with sleep. I've been taking it ~2 weeks now (home-made stack) and my dreams are crazy. Feeling relaxed and more refreshed waking up. Magnesium at work

.

I really need something like that.
The multivitamin helps in sleep sometimes too. It makes me dream much more and 7-8 hours sleep feels like 8-9 hours of sleep. Wonder how it will feel with the ZMA!

sword chucks · 04-01-2005, 05:43 PM

Nice looking plan.. after the 5 weeks though it might be best to 1- de load or take a light week or 2- do sets in the 1-3 range or both.

Good luck man.

sfiximo · 04-01-2005, 09:02 PM

Quote:

Originally Posted by sword chucks

Nice looking plan.. after the 5 weeks though it might be best to 1- de load or take a light week or 2- do sets in the 1-3 range or both.

Good luck man.

1-3 range... sounds OK, i might do so.

I dont do light lifting, either its to failiure or im taking a week of to recover much better =) I dont understand, why would light lifting make me recover better? i think that taking a week off really lets me decondition and recover

sword chucks · 04-01-2005, 09:23 PM

Quote:

Originally Posted by sfiximo

1-3 range... sounds OK, i might do so.

I dont do light lifting, either its to failiure or im taking a week of to recover much better =) I dont understand, why would light lifting make me recover better? i think that taking a week off really lets me decondition and recover

You can actively recover and keep your body active without causing stress on the muscles, its not much different from a week off. I just couldn't go with a week off every 5 weeks on really, I have to be in the gym u know

sfiximo · 04-01-2005, 09:29 PM

Quote:

Originally Posted by sword chucks

You can actively recover and keep your body active without causing stress on the muscles, its not much different from a week off. I just couldn't go with a week off every 5 weeks on really, I have to be in the gym u know

bah. Whats the meaning of going to the gym to lift 10 pound dumbbells and feel nothing? if im going to the gym then its going to be intense

Yesterdays workout LEGS

Squat
Warmup barx10
Warmup 135lbsx5
Warmup 200lbsx5
Set 225lbsx10

Lying Leg press (sort of like a hack squat)
Warmup set, dont remember
Set dont remember weightx10

Leg extension
Warmup 135lbsx10
Set 205lbsx8

Hammer Strength Leg Curl
Warmup 55lbs8
Set 77x8

Lunges
Warmup barx10
Set 110lbsx8 each leg

These hurt my knees, i wont do them again

Standing Calf Raise
warmup Number 4x10
Set number 8x10
Set number 8x9

And then some stretching

Todays workout CHEST DELTS TRI

20deg incline DB press
Warmup 27,5lbsx8
Warmup 33lbsx8
Warmup 38,5lbsx4
Warmup 50x4
Warmup 55x2
Set 60x5
Set 60x5 last rep was assisted with a very slow negative end
Too many warmup sets, this is the first time i use the dbs in this new gym so i wasnt sure

Leaning forward dips
Set BWx7
Set BWx5

Hammer Strength incline chest machine
25kg each sidex7
25kg each sidex7 last was assisted with a slow negative

Seated db press
warmup 27,5lbs
set 38,5lbsx5

Lying bent press
Set 22lbsx8 each side

rear delt machine
Set dont know weightx8
Set a little more weightx8

Lying ezbar tricep extension
Warmup ezbar+22lbsx5
Set ezbar+45lbsx6

DB kickbacks
warmup 16,5lbsx10
Set 27,5x8 each side
Set 27,5x8 each side

Good off week workouts. They werent as precise as they should be but im just testing the gym i have just gotten a membership card in

muscleboy333 · 04-01-2005, 11:28 PM

Good luck, and nice workouts!

sword chucks · 04-01-2005, 11:50 PM

Haha I hear ya on the training light, I feel like a wimp when I go in and do light weights on my exercises, I mean I wanna show off

FOr a de load you just reduce your weights by 10% and use that for the same rep range.

muscleboy333 · 04-01-2005, 11:54 PM

Quote:

Originally Posted by sword chucks

Haha I hear ya on the training light, I feel like a wimp when I go in and do light weights on my exercises, I mean I wanna show off

FOr a de load you just reduce your weights by 10% and use that for the same rep range.

10% seems a little low...so if I'm squatting 200 for 8 I should use 180 for 8 to deload?

sword chucks · 04-02-2005, 12:01 AM

Quote:

Originally Posted by muscleboy333

10% seems a little low...so if I'm squatting 200 for 8 I should use 180 for 8 to deload?

Yeah that's fine to let the body get some active recovery in and thats what DFHT recommends. I mean if oyur coming off a loading phase (super high intensity/volume/frequency period) then you wanna train only 10-15% off of regular poundages because that stimulation is necesary for the most supercompensation to take place (thats hwat DFHT states).

If you want it to be a week off type of thing just for recovery go as light as you want

muscleboy333 · 04-02-2005, 12:04 AM

Quote:

Originally Posted by sword chucks

Yeah that's fine to let the body get some active recovery in and thats what DFHT recommends. I mean if oyur coming off a loading phase (super high intensity/volume/frequency period) then you wanna train only 10-15% off of regular poundages because that stimulation is necesary for the most supercompensation to take place (thats hwat DFHT states).

If you want it to be a week off type of thing just for recovery go as light as you want

Ah thanks for explaining. Would've repped ya if we were on BB.com

sword chucks · 04-02-2005, 12:58 AM

Quote:

Originally Posted by muscleboy333

Ah thanks for explaining. Would've repped ya if we were on BB.com

I just posted in this thread http://forum.bodybuilding.com/showth...81#post5320181 now go rep me

Just kidding. I am +100000 as it is good lord how many rep points do u want me to have?

muscleboy333 · 04-02-2005, 01:03 AM

Quote:

Originally Posted by sword chucks

I just posted in this thread http://forum.bodybuilding.com/showth...81#post5320181 now go rep me

Just kidding. I am +100000 as it is good lord how many rep points do u want me to have?

As many as me

sfiximo · 04-02-2005, 10:08 AM

Thanks for explaining it sounds pretty good but to be honest, im too lazy to go to the gym to recover id rather sit on the couch in my off week hehe

sword chucks · 04-02-2005, 03:36 PM

Quote:

Originally Posted by sfiximo

Thanks for explaining it sounds pretty good but to be honest, im too lazy to go to the gym to recover id rather sit on the couch in my off week hehe

sfiximo · 04-03-2005, 11:00 PM

I forgot to add I do cardio around 2 times a week. and i did it today, light jogging or fast walking for 45 min

sfiximo · 04-05-2005, 04:23 PM

FIRST WORKOUT

Cardio 5 min until 130 heart rate

Dealifts
Warmup 135lbsx8
Warmup 220lbsx5
Set 265lbsx13
Wow, high rep deads are PAINFUL!!!!

Pullups
BWx5
Assist,25kgx6
Assist,35kgx7
This wasnt good at all. I should of started with assisted so i could do 12-14 reps

well its a good lesson

DB Rows
Warmup 38,5lbsx6
Set 45lbsx14
Good feeling

Back Stretching

Seated Incline DB Curls
Warmup 11lbsx6
Set 22lbsx12, right arm i cheated reps 10 11 12, left arm cheated reps 9 10 11 12

Reverse Straight bar curls
Warmup small bar with 11lbsx6
Set small bar with 22lbsx13
Good

DB Wrist Curls
Warmup 11lbsx6
Set 16,5lbsx14
Good

Bicep+ Forearm stretching and then that Doggcrap bicep stretch on the smith

Good workout.

sfiximo · 04-05-2005, 11:48 PM

DIET

Morning shake (13,5oz milk, 7oz oats, 1 banana 1serving whey)
Coca cola
School 100g fish and 200g potatoes
Home, home made protein bar
PWO, as morning shake
chinese food, 100g rice, 100g chicken b with ~200g veggies
250g chicken breast
Home made protein bar again

The diet wasnt perfect but i got enough protein so im not really sad.
Around 280g protein, 350+ carbs

1hour 30min cardio, walking
I wont do so much cardio, ill try and only do it for 30 min 1-2 times/week

**Sholiz** · 04-05-2005, 11:57 PM

Dude, what's with the Coke?

And BTW, for deadlifts you usually don't go above the 8 - 4 rep range. Warmup -- 8 brutal reps -- 8 back-breakers.

04-01-2005, 03:51 PM	#1
sfiximo Pro Stature Join Date: Mar 2005 Location: a Posts: 303 Recipes: 0 Rep Power: 7	Sfix's Periodization Hello. I am 16 soon 17 years old, weigh ~71-72kg@167cm tall (156-158lbs@5'6,5) My training history in short: I started 1 year ago, training upper body only. I got good results but once i started reading some magazines i overtrained quickly. I read about MaxOT and started eating and training correctly 6-7 months ago and the results are great Here is the workout plan Week 1 ~12-14 reps Week 2 ~10-12 reps Week 3 ~8-10 reps Week 4 ~6-8 reps Week 5 ~4-6 reps Week 6 ~1-3 reps Week 7 OFF Week 8 repeat I do very few sets and go to failiure on every working set For bigger muscles I do one set to failiure per excercise, 3 excercises and for smaller muscles do 1 working set to failiure with 2 excercises Sunday OFF Monday OFF Tuesday BACK, BICEPS AND FOREARMS Wednesday OFF Thursday CHEST, SHOULDERS AND TRICEPS Friday OFF Saturday QUADS, HAMS AND CALVES The excercises will vary alot as repetition range does. Diet plan, well, I have no diet to follow but i eat pretty clean, i get around 250-300g protein a day with around the same amount of carbs (i try to avoid carbs later in the day) Supplements: Im going to start creatine again next week, amino acids, and of course whey protein. The rest im too lazy to take every day. This is actually an off week for me but since i found a new awesome gym ive worked out twice and ill post the workouts soon... __________________ check out my journal (its somewhere in the workout log section) Last edited by sfiximo : 05-01-2005 at 12:00 AM.

04-01-2005, 04:35 PM	#2
Sholiz Soldier In Progress Join Date: Mar 2005 Location: Michigan Posts: 3,431 Recipes: 3 Rep Power: 230	Are you doing anything for a multi-vitamin? __________________ You hear me before you see me, I got King Kong in the trunk

04-01-2005, 05:14 PM	#3
Sholiz Soldier In Progress Join Date: Mar 2005 Location: Michigan Posts: 3,431 Recipes: 3 Rep Power: 230	Looks good otherwise, I personally love my ZMA. Not so much for the "test-boosting ability" (don't think that it has much of a role when you're a teenager) but more so with sleep. I've been taking it ~2 weeks now (home-made stack) and my dreams are crazy. Feeling relaxed and more refreshed waking up. Magnesium at work . __________________ You hear me before you see me, I got King Kong in the trunk

04-02-2005, 10:08 AM	#16
sfiximo Pro Stature Join Date: Mar 2005 Location: a Posts: 303 Recipes: 0 Rep Power: 7	Thanks for explaining it sounds pretty good but to be honest, im too lazy to go to the gym to recover id rather sit on the couch in my off week hehe __________________ check out my journal (its somewhere in the workout log section)

04-03-2005, 11:00 PM	#18
sfiximo Pro Stature Join Date: Mar 2005 Location: a Posts: 303 Recipes: 0 Rep Power: 7	I forgot to add I do cardio around 2 times a week. and i did it today, light jogging or fast walking for 45 min __________________ check out my journal (its somewhere in the workout log section)

04-01-2005, 05:43 PM	#5
sword chucks Pro Stature Join Date: Mar 2005 Location: in orange T-shirt Posts: 277 Recipes: 0 Rep Power: 6	Nice looking plan.. after the 5 weeks though it might be best to 1- de load or take a light week or 2- do sets in the 1-3 range or both. Good luck man.

04-01-2005, 11:28 PM	#9
muscleboy333 IMPC Contestant Join Date: Mar 2005 Posts: 160 Recipes: 0 Rep Power: 5	Good luck, and nice workouts!

04-01-2005, 11:50 PM	#10
sword chucks Pro Stature Join Date: Mar 2005 Location: in orange T-shirt Posts: 277 Recipes: 0 Rep Power: 6	Haha I hear ya on the training light, I feel like a wimp when I go in and do light weights on my exercises, I mean I wanna show off FOr a de load you just reduce your weights by 10% and use that for the same rep range.

04-05-2005, 04:23 PM	#19
sfiximo Pro Stature Join Date: Mar 2005 Location: a Posts: 303 Recipes: 0 Rep Power: 7	FIRST WORKOUT Cardio 5 min until 130 heart rate Dealifts Warmup 135lbsx8 Warmup 220lbsx5 Set 265lbsx13 Wow, high rep deads are PAINFUL!!!! Pullups BWx5 Assist,25kgx6 Assist,35kgx7 This wasnt good at all. I should of started with assisted so i could do 12-14 reps well its a good lesson DB Rows Warmup 38,5lbsx6 Set 45lbsx14 Good feeling Back Stretching Seated Incline DB Curls Warmup 11lbsx6 Set 22lbsx12, right arm i cheated reps 10 11 12, left arm cheated reps 9 10 11 12 Reverse Straight bar curls Warmup small bar with 11lbsx6 Set small bar with 22lbsx13 Good DB Wrist Curls Warmup 11lbsx6 Set 16,5lbsx14 Good Bicep+ Forearm stretching and then that Doggcrap bicep stretch on the smith Good workout. __________________ check out my journal (its somewhere in the workout log section) Last edited by sfiximo : 04-24-2005 at 09:30 PM.

04-05-2005, 11:48 PM	#20
sfiximo Pro Stature Join Date: Mar 2005 Location: a Posts: 303 Recipes: 0 Rep Power: 7	DIET Morning shake (13,5oz milk, 7oz oats, 1 banana 1serving whey) Coca cola School 100g fish and 200g potatoes Home, home made protein bar PWO, as morning shake chinese food, 100g rice, 100g chicken b with ~200g veggies 250g chicken breast Home made protein bar again The diet wasnt perfect but i got enough protein so im not really sad. Around 280g protein, 350+ carbs 1hour 30min cardio, walking I wont do so much cardio, ill try and only do it for 30 min 1-2 times/week __________________ check out my journal (its somewhere in the workout log section)

04-05-2005, 11:57 PM	#21
Sholiz Soldier In Progress Join Date: Mar 2005 Location: Michigan Posts: 3,431 Recipes: 3 Rep Power: 230	Dude, what's with the Coke? And BTW, for deadlifts you usually don't go above the 8 - 4 rep range. Warmup -- 8 brutal reps -- 8 back-breakers. __________________ You hear me before you see me, I got King Kong in the trunk