Ive been squatting- conjugate programme based on WS.

[Growth]

Great to see you pumping out new weights every workout. Really good stuff there mate.

[Varven]

Thanks guys, I cant wait to return to my normal diet. This low calorie thing sucks.

[Varven]

Oh yeah I leave next week Monday for a 3 week holiday

I did a low volume upper body workout yesterday:

Incline DB bench

31.5kg 1x10 assisted

26.5kg 1x12

Bent over BB rows

70kg 1x10, 1x5

Standing BB military press

40kg 1x12

45kg 1x6

blah dont like this excercise, used too much of my back, and couldnt get enough stress on the deltoid head.

Behind the Neck lat pull down

76kg 1x10.

Ill probably have one more lower body workout this week and that it, off for 3 weeks or maybe 4 till I return to the gym. My diet will switch to that of "normal" people, i.e. medium protein and fats, maybe slightly higher carbs.

I know I will loose strenght n size, but Im looking forward to the break to heal my elbows, stay off the supplements and probaly give my kidneys a break

[deegee]

Another person taking a break for 3 weeks!! I actualy think it is a good idea really looking forward to having a few drinks and eating without worrying exactly what is in the food.

What supps have you been taking ? I am going to just have a multi vit everyday and thats it over my break. Maybe a little flax , but thts def all.

[Varven]

Whey = to give me about 60 - 80g protein a day.

Creatine

Glutamine

Flax seed oil

Multi

Joint nutrition

Ive really grown to despise whey. lol Im sure after 3 weeks of missing it Ill love it again.

[Growth]

I also think its good to have some serious time off, as long as you dont succum to the mental anguish of not training for a while like EU said.

[Varven]

Yeah ,if you think about it we impose A LOT of stress on our bodies, via lifting AND diet in extremes. So Im really looking forward to the moderation.

Oh another supplement I forgot to mention that I was using the last few weeks was Thermogenic.

[Varven]

Howdy all,

first a brief apology about dissapearing without my last set of pictures.

I couldnt get access to a camera and was getting some last minute preparations done to leave overseas etc.

Long on short of it.. its been about 6 weeks or more since ive been to the gym. I had an awesome time on my holiday and managed to gain 3 kgs of fat... oh joy ! and lost a fair bit of muscle.

actually a lot of muscle

BUT now im back with a vengance, gonna make some drastic changes this year.. will start with a programme to get me a little leaner.. and act as a slow introduction back to weight training.

So looking for a programme that will help me lean up and add some size n strenght. will eventually move onto a hardcore Powerlifting routine.

[Ash]

Welcome back.

Have a read of this and let me know what you think:

http://www.professionalmuscle.com/forum ... hp?t=14082

That's about as basic as it gets.

[Varven]

Thanks Ash, I love this programme, just 2 days in the gym sounds goodl to me.

For those who arent members there and couldnt read or whatever, Ill post it up here for all to see:

--------------------------------------------------------------------------------

Here is a routine that will put more Mass on your frame than any other routine. This is a proven method used by 100's of trainees over a several year training protocal that has seen outstanding gains in Bulk and Strength.

Nothing fancy just the basics and hard work.

This is for Beginners or those looking for a Blast of Mass and Strength.

Day 1

Squat

Incline Bench

Bent Row

Overhead Press

Barbell Curl

Day 2

Deadlift

Bench Press

Pulldown

D Press

D Curl

You can do calf and ab work on any day you feel like.

Do on Mon - Thurs or Sun - Wed just allow 2 full days of rest between workouts or even 3 if needed. Gauge yourself.

2 warm up sets followed by a set of 3-5 and then a set of 9-11.

Both sets taken to positive failure.

I know beginners are always looking for the magic bullet but this is your yellow brick road. Give this a year or 2 and size will be yours.

The secret is out now bust ASS!

RC

[deegee]

Good to hear you are going to get back into things, first day of training for me too after a break and I am guessing it going to be tough!

[Ash]

Thanks Ash, I love this programme, just 2 days in the gym sounds goodl to me.

You know me - "less is more" is my motto. :grin:

If I could do deads and squats, I would try that routine for a few months. I'm thinking of trying something like it anyway with the best movements I can pick out of those I can get away with. I don't think doing 3-5 reps would work for me though....

[Varven]

3 to 6 worked wonders for me last year... well by my scale.. managed to add 60kgs on my deadlift in 6 months and 50kg on my squat.

Otherwise mjight call that insignificant but for my body type I consider that good progress.

[Ash]

3 to 6 worked wonders for me last year...

What I meant was that if I did 3-5 reps, I would probably pick up more injuries than a seniors rugby team playing the All Blacks :pfft:

[jono]

its really about diet rather than a magical routine

[Varven]

First workout in a long long time.

Decided to do a whole upper body routine.

Incline BB Bench

40 1x10

45 1x10

Bent over BB rows

40 1x10

55 1x8

DB shoulder press

20 1x10

20 1x8

BB Bicep Curl

30 1x9

30 1x8

Seated DB Tricep extension

20kg 1x10

20kg 1x10

First day back so took it easy.

Im planning to go for upper-lower-upper a week routine, swapping around so I hit either part twice a week.

Training is not done to failure.

This is just to help me focus on form and get used to exs.

Diet is taking time to get back on track.

[Varven]

today was "lower" day.

Back squats

50 1x6, 1x6

70 1x6

75 1x6 1x6

Deadlift

60 1x10

80 1x6 1x6 1x4

.. gonna take a while to get the numbers up again.. then again im not trainng to failure anymore.

[Varven]

Did some cardio yesterday .. about an hour.

and went body boarding on piha beach today... ill consider that to be cardio haha.

[jono]

you need to keep hittings those sq/dl hard man. get them up there

[deegee]

How much has strenth come down. I went back to the gym this week just taking it easy but was amazed how far off my last lifts i was.

[Varven]

Strenght is really low bro.

My basic 3 lifts are wayy off the last weights I used ( as in my signature ).

I guess itll take at least another good 3 to 4 weeks to catch up.

My diet is also screwy, my stomach size seems to have shrunk when I was away, so got to get used to eating high amounts of protein again.

Chucking in some cardio into the mix as my metabolism is extremely slow.

Hoping to burn some fat along the way.

Sick of being at high BF levels, aim is to always keep BF level below 15% from now on.

[Varven]

today was legs and arms.

Squats

60 1x10

75 1x1, 1x10, 1x10

man ive gone seriously unfit.. i was soo out of breath and exhausted by now. I think I was more cardio vascular tired than muscle tired... gotta up the notch on everything and catch up to previous PB's.

DB Lunges, new excercise:

12.5kg

1x10, 1x10,1x10

man these are deadly for all those unfit fat b#$tards like myself out there haha.

Standing BB curls

30kg 1x10, 1x10, 1x6

Concentration Db Curls

13kg 1x10, 1x8, 1x6

Cable forearm raises.

Dont know how to describe this excercise.

12kg 1x10, 1x10, 1x10

I have extremely under-developed forearms and decided to add in some direct forearm work.

Skull Crushers

20kg 1x10

27.5kg 1x8, 1x8

Db Tricep extension

9kg 1x10, 1x8, 1x8

[jono]

keep it up, push those calories through the roof and you will get gains

[Ash]

Cable forearm raises.

Dont know how to describe this excercise.

12kg 1x10, 1x10, 1x10

I have extremely under-developed forearms and decided to add in some direct forearm work.

Standing DB wrist curls have blown my forearms up nicely. The peak contraction is amazing and it really seems to make a difference with this muscle group for me.

[Varven]

Cable forearm raises.

Dont know how to describe this excercise.

12kg 1x10, 1x10, 1x10

I have extremely under-developed forearms and decided to add in some direct forearm work.

Standing DB wrist curls have blown my forearms up nicely. The peak contraction is amazing and it really seems to make a difference with this muscle group for me.

Is a wrist curl the same as those pinwheel things ?

if not could you explain em to me ?

cheers .