Vanchatron

Well I started training 3 years ago and within a 2 and a half years I put on a hell of a lot of size because my dedication was through the roof. Then one day I just stopped training as I was battling with depression so I didn't go to the gym for 6 months.

But now, 3 years from when I first started training I'm back into it and gaining size more quickly than I ever did (thank god for muscle memory!).

My peak weight was 236lbs @ around 16% BF but now my stats are as follow:

Age - 19
Time Training - 3 years
Height - 5,10"
Weight - 220lbs
BF - 15/16%
Supplements - Whey Concentrate 80%, Multivitamins, Cod Liver Oil

I have trained with many methods over the years such as 5x5, HST, Max-OT, doing 6 reps for compounds & 10 for isolations etc. I have found that the BEST way for 'ME' (probably not for others as everyone is different) is to train with every exercise I do using 3x6. The only exception to this is Abs where I do 12 reps, side/rear delts where I do 10 & calves where I do 15 (although at the moment, I can't do calves as I can't really think of any calf exercises I can do with my limited amount of equipment).


I workout at home using:

Power Rack
Barbell
2 Dumbbells
Inc/Decl/Flat Bench
Weights


My routine is as follows:


I will be keeping this up to date and I look forward to people's comments, thanks.


If I put a (!) next to a lift that means I managed 6 reps on all 3 sets and I'll be increasing the weight next week. If I put a (X) next to a lift that means I didn't manage all 6 reps on all 3 sets and I won't be increasing the weight next week.


HK

romanaz

welcome, good to see new faces.

Good to see you getting back into the swing of things. :-D

Your triceps are getting worked 3x a week. Well, they are small, they can handle it.

I'll be watching

__________________

FDU Devils Weightlifting
85kg Weightclass

Best in Competition:
Snatch : 70kg
Clean and Jerk : 85kg
Total : 155kg

Best in Training:
Snatch : 67kg
Clean and Jerk : 90kg

Goals by end of Summer:
Snatch : 80kg
Clean and Jerk : 100kg



supplements.net Rep

Status :
Perfecting Technique and Regaining Strength


My Olympic Lifting Journal
http://www.ironmass.com/workout-logs...tml#post157525

Vanchatron

Thanks mate, at first I thought that my triceps being trained 3x a week was too much but I just thought of it this way... In reality they're only being trained 1.5 times a week:

Directly on Friday (1.0)
Indirectly on Monday with chest (0.5)
And yes they get trained on Wednesday aswell when doing Military press but it's only for 3 sets and it's not as direct as bench press & CGBP etc as Military press is a shoulder exercise so I'm hoping it'll be alright.

I'll give it a try anyway, I can always change it.

Thanks again for taking a look.


HK

romanaz

word :-D

__________________

FDU Devils Weightlifting
85kg Weightclass

Best in Competition:
Snatch : 70kg
Clean and Jerk : 85kg
Total : 155kg

Best in Training:
Snatch : 67kg
Clean and Jerk : 90kg

Goals by end of Summer:
Snatch : 80kg
Clean and Jerk : 100kg



supplements.net Rep

Status :
Perfecting Technique and Regaining Strength


My Olympic Lifting Journal
http://www.ironmass.com/workout-logs...tml#post157525

Vanchatron

Today was all in all a decent workout, apart from the fact that I'm not lifting what I used to lift due to the circumstances mentioned in the first post.

Anyway, here's what my lifts were:



See first post for what the (!) and (X) means.


I should also note that I workout using KG so I used Online Conversion - Convert just about anything to anything else to convert to lbs.


HK

Vanchatron

What I ate today:


HK

Vanchatron

Today was an off day so all I did really was basically just try to recover and feed my muscles as best I could by eating a lot and drinking a lot of water.

I could feel the DOMS just starting in my chest & biceps, so looks like I've got something to look forward to tomorrow

Here's what I ate today anyway:


HK

Master Of Puppets

Lookin good man. Sorry I didn't stop by earlier.

You'll get back to where you were in no time.

MOP

__________________

Vanchatron

Today's workout was possibly one of the most intense workouts I've ever had. I was sweating the most I'd ever sweat before when doing a workout aswell. Instead of just doing a set & then waiting 2 minutes, then doing another set, I did the following:

I did my Military presses first, then I moved onto squats. After doing a set of squats, without resting I did a set of Bent over raises, then back to another set of squats etc until I finished all 3 sets of squats & Bent over raises. Then I did the same with SLDL's & Lateral Raises.

This saved a load of time and was pretty intense. I think I'm gonna carry on doing this for a while (only with this day though, not Monday & Friday's workouts).

Anyway, here's what my lifts were:


HK

Vanchatron

Here's what I ate today:


HK

Master Of Puppets

you really like those oats and protein shakes lol.

MOP

__________________

Vanchatron

lol, my rule of thumb is 3 a day, I don't go any higher or lower than that.


HK

powerman2000

No fruits or Veggies?

__________________
Don't forget to periodize
Best BP 507 lbs *competitive*
Best Squat 705 lbs *competitive*
Best DL 650 lbs *competitive*


Guns don't kill people, men who come home early do.

My workout log http://www.ironmass.com/forums/showthread.php?t=6247

Vanchatron

I eat fruit throughout the day but not a lot of veggies, although I have no problem eating them. Actually, you've just pointed it out to me, I didn't realise I wasn't getting a lot of vegetables.

Thanks


HK

Vanchatron

Another off day today so just tried to eat a lot. I also added more veggies as Powerman pointed out that I hardly included any in my diet. Here's what I ate today:


I think my recovery may be improving or I'm eating/resting more as I don't have as much DOMS as I had this time last week.


HK

Master Of Puppets

Must be the veggies!

With that kid of diet, fat will melt off you lol. Speaking of which- do you do any cardio?

MOP

__________________

Vanchatron

Not at the moment no but I want to buy a stationary bike so I can do some cardio at home but I need this question answered first - http://www.ironmass.com/exercises/11...ise-bikes.html


HK

EzyRyder

I'll be following if you're still out there, bro... Vanchatron? Where'd the little fella go?