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periodised routine

sponge

By sponge
in Workout journals

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Varven Veteran member

Varven

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Is metabolic fatigue directly related to muscle gains.

I dont understand the concept.

Technically then wouldnt you build bigger legs by running in between sets of squats ?

Sponge:

that workout seems very intense, if I were you, Id be chucking in about 15 - 20g of glutamine a day as well as some ZMA and maybe even HMB for recovery .

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jono Veteran member

jono

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Is metabolic fatigue directly related to muscle gains.

I dont understand the concept.

Technically then wouldnt you build bigger legs by running in between sets of squats ?

Sponge:

that workout seems very intense, if I were you, Id be chucking in about 15 - 20g of glutamine a day as well as some ZMA and maybe even HMB for recovery .

you dont need those worthless supps. food is #1. supps is the last thing you need

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Marcus Senior member

Marcus

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Glutamine is the shit man. Don't knock it until you are taking in 10-15g a day for a decent amount of time. Then you will see it's benefits. I've been off it for two weeks now & I can't wait for my shipment to arrive so i can get back on it.

I've never really got anything out of HMB but in my opinion Glutamine is a staple supplement.

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sponge Senior member

sponge

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sorry man i too would rather spend my money on other things such as calories :(

sure if i had tons of money i might give it a go, but my money doesn't go very far as it is :cry:

wed 28 sept

UPPER DAY 2

DB bench press

44lbs x warmup

44lbs x warmup

66lbs x warmup (30kg)

88lbs x 12 easy (40kg/hand)

88lbs x 12

77lbs x 10

incline close grip bench

90lbs x 11

90lbs x 10-11 i think cant remember

65lbs x 12

plate raises

22lbs x 12 each side

22lbs x 12

22lbs x 12

pullups

x 11

x 7 lat pulldowns 5 more

x 7 (spotter) lat pulldowns 5 more

less huffing and puffing this time. i have been taking a few minutes between exercises and 30-60secs between sets. dont know whether i should be doing this or not :\

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sponge Senior member

sponge

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thu 29 sept

LOWER DAY 2

I really need to get my back fixed again, as I have a previous back injury. It started hurting right from my first squat warmup. the straight leg deadlifts went to **** because of this, which i'm not happy about

squats

bar x warmup

135lbs x warmup

220lbs x warmup

265lbs x 12

265lbs x 12

220lbs x 11?

stiff leg deadlifts

started with only 155lbs but irritated back. did'nt do many of these at all. next week i will

hyperextensions

3 sets of 12 unweighted

DB shrugs

110lbs/hand x 12

110lbs/hand x 12

110lbs/hand x 12 hard to stand up since back was so pumped :D

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Ash Senior member

Ash

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Nice squat workout, even with a sore back!

stiff leg deadlifts

started with only 155lbs but irritated back. did'nt do many of these at all. next week i will

Be careful there - SLDLs were a major contributor to my recent back problems. They do expose the spine to some harsh forces if your form isn't perfect.

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sponge Senior member

sponge

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2 days off.

sun 2 october

BB bench press

bar x warmup

bar x warmup

135lbs x warmup

200lbs x 10

200lbs x 10

155lbs x 9?

BB close grip bench

135lbs x 10

135lbs x 10

135lbs x 8? boy i suck at these

BB standing miltary press

110lbs x 10

110lbs x 9?

90lbs x 10

BB rows

135lbs x warmup

200lbs x 10

200lbs x 9?

135lbs x 10 too exhausted

standing EZ bar curls

60lbs x 10

85lbs x 10

60lbs x 10

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sponge Senior member

sponge

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mon 3 october

lower day 1

went in, my deadlift form sucked.. so spent >30 mins trying to get it right. couldn't (my back is a funny shape...). got pissed off. start off squatting 220lbs felt like my head was going to explode so i got even more pissed off and went home.

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jono Veteran member

jono

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mon 3 october

lower day 1

went in, my deadlift form sucked.. so spent >30 mins trying to get it right. couldn't (my back is a funny shape...). got pissed off. start off squatting 220lbs felt like my head was going to explode so i got even more pissed off and went home.

get your back fixed!!!!!!! then you can get back to training like a man

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sponge Senior member

sponge

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thu 6 october

UPPER DAY 2

DB bench press

44lbs x warmup

44lbs x warmup

66lbs x warmup

100lbs x 12

88lbs x 10

77lbs x 10-11 don't know what happened there. last few days haven't been good i guess that's why

incline BB close grip bench

bar x warmup

115lbs x 10

115lbs x 10

115lbs x 8? i still suck at these, though trying to get better.

plate raises

33lbs x 10

33lbs x 10

33lbs x 10 (each side)

pullups

can't remember, but these are tough. tried to do 10's :D

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jono Veteran member

jono

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thu 6 october

UPPER DAY 2

DB bench press

44lbs x warmup

44lbs x warmup

66lbs x warmup

100lbs x 12

88lbs x 10

77lbs x 10-11 don't know what happened there. last few days haven't been good i guess that's why

incline BB close grip bench

bar x warmup

115lbs x 10

115lbs x 10

115lbs x 8? i still suck at these, though trying to get better.

plate raises

33lbs x 10

33lbs x 10

33lbs x 10 (each side)

pullups

can't remember, but these are tough. tried to do 10's :D

good effort on the db work.

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sponge Senior member

sponge

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Thanks. I tried pushing all the weights up. Can't wait til the reps lower.

On another note some days I have been getting hungry, real hungry, between meals. Meals are only 2-3 hours apart yet my stomach roars. I'm considering buying some pies and microwaving them at work (the lowest fat pies I can find hehe) and eating them as a snack..

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