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Unread 03-11-2013, 06:55 PM   #16
BamaJeepman21
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Slackin off today. I'll just need to knock out some push ups and sit ups before I go to bed.

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Unread 03-12-2013, 06:17 PM   #17
BamaJeepman21
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Great bench/chest day today. Then went home and rode some trails and track on the dirtbike.
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Unread 03-13-2013, 05:37 PM   #18
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Light arm day today. I've started the Smolov Jr bench plan again. Benching tomorrow.
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Unread 03-14-2013, 09:21 AM   #19
BamaJeepman21
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**** I'm sore. Luckily my off day (somewhat) is Sunday.
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Unread 03-14-2013, 09:23 AM   #20
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Originally Posted by BamaJeepman21 View Post
**** I'm sore. Luckily my off day (somewhat) is Sunday.
No pain no gain!
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Unread 03-14-2013, 10:02 AM   #21
EugeneTheTJ
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How'd benching go?
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Unread 03-14-2013, 11:37 AM   #22
BamaJeepman21
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No pain no gain!
Yea but this whole "workout and dirtbike everyday" thing isn't working out. Suppose I could lay off dirtbiking for a bit.

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How'd benching go?
It was the first day, so pretty easy. Since it's 6x6 of 70% of your max it was only 105lbs. So a small warmup.

The Smolov program is basically a chest/arm day 4 days a week. Today is 7x5 of 75% so it'll be 115lbs.
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Unread 03-14-2013, 11:39 AM   #23
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Benching everyday? Not a good idea. For growth you need to let your muscle fibers fully recover.
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Unread 03-14-2013, 11:43 AM   #24
tyvanwie
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Benching everyday? Not a good idea. For growth you need to let your muscle fibers fully recover.
This. You need at least 24 hours of rest.

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Unread 03-14-2013, 11:52 AM   #25
BamaJeepman21
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Benching everyday? Not a good idea. For growth you need to let your muscle fibers fully recover.
No no no. Benching 4 days a week.

Tuesday- 6x6 of 70%

Thursday- 7x5 of 75%

Saturday- 8x4 of 80%

Sunday- 10x3 of 85%

That's how the program goes but I missed Monday so I started on Tuesday and adjusted the schedule from there.
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Unread 03-14-2013, 12:12 PM   #26
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Glad you're getting time in. I'll be at the rec center for the first time todsy since sat. Pumped
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Unread 03-14-2013, 12:12 PM   #27
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If you ever want to change it up at all, might want to do full body workouts every other day vs split. I have seen good results from 5x5 training, 3-4 days/week. Stick with compound movements (bench, military, squat, dead, pull-ups, bent-row). I dont mess around with the isolation movements, to me they are a waste of time (to each their own)

What type of gainer were you taking? I made my own post workout shakes (since food is better than premade/store bought weight gainers) and gained 30 lbs since October. Plus its a lot cheaper.
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Unread 03-14-2013, 12:31 PM   #28
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Glad you're getting time in. I'll be at the rec center for the first time todsy since sat. Pumped
I try, I try. I usually don't go on the weekends though.

Quote:
Originally Posted by yj94ne View Post
If you ever want to change it up at all, might want to do full body workouts every other day vs split. I have seen good results from 5x5 training, 3-4 days/week. Stick with compound movements (bench, military, squat, dead, pull-ups, bent-row). I dont mess around with the isolation movements, to me they are a waste of time (to each their own)

What type of gainer were you taking? I made my own post workout shakes (since food is better than premade/store bought weight gainers) and gained 30 lbs since October. Plus its a lot cheaper.
I was taking the Dymatize Super Mass gainer for a couple months. Gained too much fat so now I'm taking ON Gold Standard whey. It's around 250 calories and 50g's of protein.

I used to do a month of splits and then a month of full body but then for some reason just slowly moved on to doing only a split.
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Unread 03-14-2013, 05:13 PM   #29
BamaJeepman21
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Great day. But I just found out I'm waaay to low on daily carbs. The ON Golden Whey stuff only has 4g's of carbs. 4 ****ing grams. Looks like I need to get Myfitnesspal and track my nutrition.

Edit: Myfitnesspal is saying I need to take in 3000 cals a day to gain 1 pound a week. I also should've bought this protein. It fits my exact needs. http://www.bodybuilding.com/store/univ/real.html
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Unread 03-14-2013, 08:04 PM   #30
EugeneTheTJ
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I think mass gainers are a waste. They have like 15 servings in them maximum. Getting the same nutrients from food is so much more cost effective
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