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new routine needed I'm bored and not seeing great results

Discussion in 'Weight Training/Bulking' started by Nyred, Sep 4, 2004.

  1. jRS

    jRS Well-Known Member

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    Week 4, 5 and 6

    (Remember to stop the last set when you begin to slow down).
     

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  2. Nyred

    Nyred Well-Known Member

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    I guess I'm coming across as a strength weany. I was telling you my leg extension weights. I just noticed these are for squats. That's cool I need to be doing squats anyway. I know they're better for the whole body.

    thanks.
     
  3. Nyred

    Nyred Well-Known Member

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    Let's see if I got this straight.
     
    #43 Nyred, Sep 18, 2004
    Last edited: Apr 8, 2010
  4. jRS

    jRS Well-Known Member

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    'as many....' right after squats.
     
  5. Nyred

    Nyred Well-Known Member

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    it's very dissappointing to discover that your 10 rep max is not what you thought it was. i haven't been able to the 10 reps of what week 3 says it is.

    I'm doing the best I can. I've dropped off about 10-20 pounds off my bench and pull downs. My shoulder press I've had to drop off 10lbs.

    Very disappointing.
     
  6. jRS

    jRS Well-Known Member

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    Let's use squats; you have two sets; If you can finish all ten the first set, and only 6 the second set, do a third set of four.
     
  7. Nyred

    Nyred Well-Known Member

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    sound advice. thank you.
     
  8. Nyred

    Nyred Well-Known Member

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  9. jRS

    jRS Well-Known Member

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    What the program says about nutrition… short edition...
    *6 meals (about 1 fist size protein and one fist size carbs)
    *1/2 fist size extra carbs to all meals
    *1 TS Fatty Acid Complex to three of the meals
    *3 liters of water
    *One cheat day a week, but with atleast 3 clean meals
    *20g protein 30 mins before workout, 25g protein and 45g carbs right after (I might be wrong about this, I'll check it tomorrow).
    *multivitamin

    +How do you feel about using creatine (5g w/prot before workout, 5g post workout) and ZMA (before bedtime)?

    Here's first week...
     

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  10. Nyred

    Nyred Well-Known Member

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    aaahhh, I've never lifted those kind of weights, let alone trying to lift them 15 times. I'll have to look back at my max 10's from before.

    the most I've been able to do for arnold press was 40# dumbells, rowing is that upright or seated?

    Thanks, jRS.
     
  11. jRS

    jRS Well-Known Member

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    Whichever you choose. What did you do on the last program? Upright will shape the back of your shoulders.

    I don't know. They are just numbers to me. I wont get remotely close to any of them - ever. I subtracted a little from your new max 10. I see you lifted 185 on the the last workout with five reps...a little higher this time... Did you manage to follow the last program exactly as it was?
     
  12. jRS

    jRS Well-Known Member

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    OH MY G.. :eek: I'm so sorry!! Here are the right numbers!
     

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  13. Nyred

    Nyred Well-Known Member

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    i wasn't able to do sets of 5 each time. I would do maybe 4 then 3 then 3

    Maybe I'll just the 6 week routine again. using the numbers from last time. I might actually be able to do all the reps and sets this time through. And will all the weight.

    I've taken creatine in the past, willing to give it a shot again. I have capsules. What's ZMA?

    Looks like I'll be eating breakfast again.
     
  14. jRS

    jRS Well-Known Member

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    I really want to explain myself cos I really wasn't trying to kill you! I must have put in pounds instead of kg into the calculator :rolleyes: . They might seem more reasonable now... :o
    Sry...
     
  15. Nyred

    Nyred Well-Known Member

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    did you have me do kilo numbers in pound weights.
     
  16. jRS

    jRS Well-Known Member

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    That's okay. You just need to add an extra set for those you weren't able to do.
     
  17. Nyred

    Nyred Well-Known Member

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    That's more like it.

    Is there an explanation of why just the core body exercises?

    My biceps/triceps are going to feel left out.
    I know they do get some work doing row and bench.
    Speaking of bench is this still incline?
     
  18. jRS

    jRS Well-Known Member

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    The previous program was correct. The above was not... I don't know what time it is where you live, but I hope you haven't been to the gym yet...
     
  19. jRS

    jRS Well-Known Member

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    Yes, still incline.
    To speed up your muscle growth. If you focus your energy on core exercises, you can add more weights - quicker.

    Let me know if you show signs of overtraining (-just in case).

    I'll have to get back to you on ZMA. Running late - again.
     
  20. Nyred

    Nyred Well-Known Member

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    it's just after 11pm. got up to drink some water. thought I'd check in.
    I'll give the monday morning ago.

    I wonder about the arnold press. is the 2-45# dumbells?
     

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