Name is Christian Heel
5'8 175lbs 14-16%BF
350 as 4RM on Dead
280 as 5RM on Back Squat
220 as 5RM on Bench Press paused at chest
(nothing impressive as you can see)
9 months of training, only 4-5 seriously.
goal is to gain strength and size.
Diet
Banana
1 Cup 1/3 Oatmeal + 1 TBSP Cinnamon + Whey + Sea salt
4 Eggs + 1 TBSP Peanut Butter
2 hours
Training, during whey
after, whey
15 minutes
1 1/3 cup oatmeal + cinnamon + whey + 1 TBSP Cinnamon + Sea salt
45 Minutes
5 Eggs + Wheat Bread/Corn
1 hours
fish oils + whey
2 hours
Red Meat + Veggies
2 hours
Salmon + Veggies
1 hour
Whey + Fish Oil
2 Hours
Red Meat and veggies
2 hours
Salmon Veggies
1 hour
1 egg + few whites
Sleep
During night, whey
Total protein = 330, just a bit less than 2 times BW in pounds
Total Kcals, around 4,500
Training,
A
Deadlifts full
10 sets of 3
Seated/standing Military Press paired with Pull Ups
5x5 each, one minute rest between sets
Machine Bench Press Paired with Leg Press
3x12
Biceps Isolation
3x8
B
Front/Back Squat
10x3
DB Press Paired with walking Lunges
4x6
Dips paired with chin ups
5x5
Abs/Core works
C
Deadlifts below knee
5x5
BB Bench Press paired with lunges
5x5
Power Clean paired with face Pull
4x6
Biceps Isolations
3x8
D
Front/back squat
5x5
DB Press paired with T-Bar Rows
4x6
Dips paired with pull ups
5x5
abs/core works
A
OFF
B
OFF
C
OFF
D
OFF
Repeat
and when I feel like I will take 2 days off in a row.
So far I've passed from 130lbs to 175. Yes I was in really really bad shape ...
Now I'M looking for feedback. The program I made with one's i know as maybe some things to improve (that's what he told me) and refer me to this website.
I am a T-Nation reader and I hate traditional cardio ...
Good Day everyone and tips are welcomed !
Introduction
Moderators: Boss Man, cassiegose
- numbers aren't that bad, about the same as mine mostly
- don't need whey after post training window
- nighttime feeding is probably not doing you any good, sleep man
- you're body can't really process that much protein...you might as well decrease it and save some cash...replace cal's with post training carbs, healthy fats and veggies/salad
- 4500cal's seems a little excessive too, that's 25 cal's per pd of bw...be sure you're not ading any fat although at 14- 16% bf you should really trim down to 8 - 10% before trying to get bigger or you'll simply need to lose twice as much fat to see whatever muscle you'll build
- as suggested get off the machines
- bi isolation = waste of time
- no back work either (pull ups work back yes but they also train internal rotation like chest and shoulder work does so your posture must be ordianry)
- power cleans need to be first in session or not at all...also 1st in weekly set up
- if you're a t-nation reader then research training movements not muscles
- CT did a beginner series about 6mths ago you might wanna check out
- don't need whey after post training window
- nighttime feeding is probably not doing you any good, sleep man
- you're body can't really process that much protein...you might as well decrease it and save some cash...replace cal's with post training carbs, healthy fats and veggies/salad
- 4500cal's seems a little excessive too, that's 25 cal's per pd of bw...be sure you're not ading any fat although at 14- 16% bf you should really trim down to 8 - 10% before trying to get bigger or you'll simply need to lose twice as much fat to see whatever muscle you'll build
- as suggested get off the machines
- bi isolation = waste of time
- no back work either (pull ups work back yes but they also train internal rotation like chest and shoulder work does so your posture must be ordianry)
- power cleans need to be first in session or not at all...also 1st in weekly set up
- if you're a t-nation reader then research training movements not muscles
- CT did a beginner series about 6mths ago you might wanna check out
First of all thanks for the feedback !
Now ??? points
One time in the "cycle" that I use machine for leg press and bench and it is because deadlifts full ROM totally burns me ...
No back work ? I have rows chins/pull deads face pull ... DO you believe I should incorporate another rows variations a screw one pull ups ?
Nightime is when I go pee, whey is already premade ... so why not ?
I have already been 8%BF when I start lifting I wanted to be as lean as possible but gained back fat to the point I was (around 14%) and never increased again ... I can see a four pack, LITTLE but nothing "impressive" ahah
bi isolations are real shit performance wise I know ... but for muscle size ...
I don't do really heavy power clean, deads that day is much more heavier ...
I hate to take premake workout ( CT did a beginner series about 6mths ago you might wanna check out) I prefer to make own idea, I like to understand why actually
Now ??? points
One time in the "cycle" that I use machine for leg press and bench and it is because deadlifts full ROM totally burns me ...
No back work ? I have rows chins/pull deads face pull ... DO you believe I should incorporate another rows variations a screw one pull ups ?
Nightime is when I go pee, whey is already premade ... so why not ?
I have already been 8%BF when I start lifting I wanted to be as lean as possible but gained back fat to the point I was (around 14%) and never increased again ... I can see a four pack, LITTLE but nothing "impressive" ahah
bi isolations are real shit performance wise I know ... but for muscle size ...
I don't do really heavy power clean, deads that day is much more heavier ...
I hate to take premake workout ( CT did a beginner series about 6mths ago you might wanna check out) I prefer to make own idea, I like to understand why actually
- do deads, can leg press forever...lower the volume though if you need to but this should be your focus of training
- yes you need more rows...you can keep chins and pull ups in but you need more rowing then anything for the upper body so for every bench, shoulder press, pull up and chin up rep you do, you need 1 face pull, rowing type rep AT LEAST so plan accordingly
- if you wake up naturally then it's alright but don't purposefully get up to do it...simply eayting a proper meal before bed will do the trick though
- also shit for muscle size...what will build more muscle? 100kg deadlifts or 20kg curls? hmmmm i wounder
- cleams are technical and rely on un-fatigued speed which is why they need to be done first in any priogram
- i don't know why people with basically no knowledge on training try and make up their own programs, i really don't...and before you get defensive, the fact that you haven't got any rows in there and lots of isoaltion exercises tells me you're not 100% sure what needs to be done to put a program together
- yes you need more rows...you can keep chins and pull ups in but you need more rowing then anything for the upper body so for every bench, shoulder press, pull up and chin up rep you do, you need 1 face pull, rowing type rep AT LEAST so plan accordingly
- if you wake up naturally then it's alright but don't purposefully get up to do it...simply eayting a proper meal before bed will do the trick though
- also shit for muscle size...what will build more muscle? 100kg deadlifts or 20kg curls? hmmmm i wounder
- cleams are technical and rely on un-fatigued speed which is why they need to be done first in any priogram
- i don't know why people with basically no knowledge on training try and make up their own programs, i really don't...and before you get defensive, the fact that you haven't got any rows in there and lots of isoaltion exercises tells me you're not 100% sure what needs to be done to put a program together
For your last points, lots of isolations ? Did you read program ? There's almost no isolation and I have a rows, okay only one but I tough that with deads and vertical pull back was already "hit" like that .... If I had taken the PT workout I would be doing bodypart split 5 exercises 5 sets of 10 or somethings similar (Yes I have met personal trainer to help me make a good workout but none seems really more qualified than I am) So em and one of friend who's in Powerlifting made a program based on what we know, and don't tell me I don't know shit about program design, I have a little base at least ...swanso5 wrote:- do deads, can leg press forever...lower the volume though if you need to but this should be your focus of training
- yes you need more rows...you can keep chins and pull ups in but you need more rowing then anything for the upper body so for every bench, shoulder press, pull up and chin up rep you do, you need 1 face pull, rowing type rep AT LEAST so plan accordingly
- if you wake up naturally then it's alright but don't purposefully get up to do it...simply eayting a proper meal before bed will do the trick though
- also shit for muscle size...what will build more muscle? 100kg deadlifts or 20kg curls? hmmmm i wounder
- cleams are technical and rely on un-fatigued speed which is why they need to be done first in any priogram
- i don't know why people with basically no knowledge on training try and make up their own programs, i really don't...and before you get defensive, the fact that you haven't got any rows in there and lots of isoaltion exercises tells me you're not 100% sure what needs to be done to put a program together
And I have read the Waterbury method witch you seems to recomentated to almost every beginner and does not contain any rows variations and does many isolations exercises ....
I really just don't understand why you say "program" is 100% shit only because I made it and has some (many) points to improve...
I really just don't understand why you say "program" is 100% shit only because I made it and has some (many) points to improve...
- bicep isolations (whatever they are), leg press, chest press machine...all no good
- internal rotation reps = 185 vs external rotation reps - 24...research that
- yes, most PT's are ordianary at best
- a powerlifter!!! wow he must know what to do then....
- i never said that and how much is "a little base?"
- read it again, i think you'll find some rows in there
- again i never said that
- internal rotation reps = 185 vs external rotation reps - 24...research that
- yes, most PT's are ordianary at best
- a powerlifter!!! wow he must know what to do then....
- i never said that and how much is "a little base?"
- read it again, i think you'll find some rows in there
- again i never said that
-That'S still less than 5% of workoutswanso5 wrote:- bicep isolations (whatever they are), leg press, chest press machine...all no good
- internal rotation reps = 185 vs external rotation reps - 24...research that
- yes, most PT's are ordianary at best
- a powerlifter!!! wow he must know what to do then....
- i never said that and how much is "a little base?"
- read it again, i think you'll find some rows in there
- again i never said that
-Well he does know a bit what he do because he'S 3 times as strong as I ...
-http://www.t-nation.com/free_online_art ... method&cr=
2 Rows variations and one is upright rows with seems to me a really shitty exercises for weight progression. Plus it contains calf raises, hanging leg raises, BB Curls, Hammer Curls, SkullCrushers, Triceps Pressdown,
-"a little base" means that I know to a certain decree what I'm doing in the gym, I don'T go there doing 100reps on the abductor machine thinking it will Tone (lol, toning like if that exists) legs ...
Now if I am here it's to seek advices, after shift I will look for internal/external exercises. Revamp program to make it 1:0.5 ? or 1:1 the ratio ?
WM does have iso's but plenty more compounds and it's structured like a program should be
for 3/week follow something like this:
day 1
deadlift
row / bench
shoulde press/face pull
core pair
day 2
squat
chin / shoulder press
row / core
scarecrow / core
day 3
o lift
row / bench
pull up / shoulder press
row / core
something like that
eiothe way at least 1:1 row/bench, shoulder press, pullup or down ration...match load up in pairings too as best as you can
bent row and bench good
bench and rear raise bad
for 3/week follow something like this:
day 1
deadlift
row / bench
shoulde press/face pull
core pair
day 2
squat
chin / shoulder press
row / core
scarecrow / core
day 3
o lift
row / bench
pull up / shoulder press
row / core
something like that
eiothe way at least 1:1 row/bench, shoulder press, pullup or down ration...match load up in pairings too as best as you can
bent row and bench good
bench and rear raise bad
Okay let me try and tell me if I'm still wrong.
A
Deadlifts full
10 sets of 3
Seated/standing Military Press paired with Pull Ups
5x5 each, one minute rest between sets
Decline barbell BP Paired with BB Rows
Heavy ? or something like 3x12 ?
B
Front/Back Squat
10x3
DB Press Paired with Face Pull
5x5
Dips paired with walking lunges
4x6
Abs/Core works
C
Deadlifts below knee
5x5
BB Bench Press paired with T Bar Rows
5x5
Cuban Press ? Even if the load is really minim compared to others overhead lifts ? paired with chin Ups
4x6
D
Front/back squat
5x5
DB Press paired with face pull
4x6
Dips paired with Lunges
5x5
abs/core works
Am I getting on the right track ?
And by the way, thanks a lot for your time and help.
and another thing. only lift to ALWAYS STALL and even decrease is military press seated or standing I will reach for example 5x5@135lbs then next workout I will drop to 135x4x3x3x1xF ... What'S wrong lol ? Should I build up from a really lower weigth and from there build strength ?
A
Deadlifts full
10 sets of 3
Seated/standing Military Press paired with Pull Ups
5x5 each, one minute rest between sets
Decline barbell BP Paired with BB Rows
Heavy ? or something like 3x12 ?
B
Front/Back Squat
10x3
DB Press Paired with Face Pull
5x5
Dips paired with walking lunges
4x6
Abs/Core works
C
Deadlifts below knee
5x5
BB Bench Press paired with T Bar Rows
5x5
Cuban Press ? Even if the load is really minim compared to others overhead lifts ? paired with chin Ups
4x6
D
Front/back squat
5x5
DB Press paired with face pull
4x6
Dips paired with Lunges
5x5
abs/core works
Am I getting on the right track ?
And by the way, thanks a lot for your time and help.
and another thing. only lift to ALWAYS STALL and even decrease is military press seated or standing I will reach for example 5x5@135lbs then next workout I will drop to 135x4x3x3x1xF ... What'S wrong lol ? Should I build up from a really lower weigth and from there build strength ?
- sets/reps will depend on goal but i'd rather you go as heavy as you can on the first big exercise to get the most benefit without worrying about do 5 x 5 for the next exercise...a good little set up id to heavy (10 x 3), medium (4 x 
and light (3 x 15) each session or something like that
- face pulls aren't a 5 x 5 "type" of exercise
- you only need 1 exercise per muscle/movement per session so db press and dips aren;t needed in 1 session
- don't need 2 deadlift variations during the week either i don't think
- there should be a row variation each day...face pull is mid/upper back but not a row really so you'll have a row and face pull on the same day
- maybe do military every 2nd week heavy and light the next week...shoulders get a tonne of work with chest work so never gets enough recovery...if you want to prioritise it then take out some of your chest work (i bet you don't)
and light (3 x 15) each session or something like that- face pulls aren't a 5 x 5 "type" of exercise
- you only need 1 exercise per muscle/movement per session so db press and dips aren;t needed in 1 session
- don't need 2 deadlift variations during the week either i don't think
- there should be a row variation each day...face pull is mid/upper back but not a row really so you'll have a row and face pull on the same day
- maybe do military every 2nd week heavy and light the next week...shoulders get a tonne of work with chest work so never gets enough recovery...if you want to prioritise it then take out some of your chest work (i bet you don't)
MONswanso5 wrote:- sets/reps will depend on goal but i'd rather you go as heavy as you can on the first big exercise to get the most benefit without worrying about do 5 x 5 for the next exercise...a good little set up id to heavy (10 x 3), medium (4 x
- face pulls aren't a 5 x 5 "type" of exercise
- you only need 1 exercise per muscle/movement per session so db press and dips aren;t needed in 1 session
- don't need 2 deadlift variations during the week either i don't think
- there should be a row variation each day...face pull is mid/upper back but not a row really so you'll have a row and face pull on the same day
- maybe do military every 2nd week heavy and light the next week...shoulders get a tonne of work with chest work so never gets enough recovery...if you want to prioritise it then take out some of your chest work (i bet you don't)
Deadlifts full/Rack Pull, deads below knee
10 sets of 3
Seated/standing Military Press paired with Pull Ups
4x6 one week the other 3x8-12
Decline barbell BP Paired with BB Rows
3x12
WED
Front/Back Squat
10x3
DB Press Paired with One Arm DB Rows
5x5
Face Pull paired with walking lunges
4x6
FRI
Powerclean
10x3
BB Bench Press paired with T Bar Rows
4x6 or 5x5 the are quite the same no ?
Lunges paired with chin Ups
4x6
SAT
Clean and Press
3x12
DB Press paired with Seated Cable Rows
4x6
Face Pull paired with Lunges
5x5
Now am I getting a little bit more on the track ? Followed your advice and did best again.
I decide to scrap totally Dips since they put load of work on shoulder and DB Press over dips for chest/triceps development
Why face pull can't be done heavy ?
Oh and when I bench I tucked elbow, powerlifting style, should I let them flare ?
Thanks for your time Swanso
- i'd put walking on lunges on mon as rack pulls aren't a heap of range of motion and you already have squats on wed...you'll need to swap them though
- you only 1 power clean or clean and press
- if training 4/week i'd go with a lower / upper split...full body doesn;t quite work the best for 4 days
- they just can;t be...weak muscles, weak mechanical typr positioin
- always tucked in
- you only 1 power clean or clean and press
- if training 4/week i'd go with a lower / upper split...full body doesn;t quite work the best for 4 days
- they just can;t be...weak muscles, weak mechanical typr positioin
- always tucked in