5/3/1 +10kg bodyweight

[mike27]

yeah i agree with you. i just think its the sat night session that has put me on the back foot so to speak.

and also not having a TP. yeah the re-hab stuff ive just started doing. so im gunna cut that out from now on. also on last sat i did that cardio sesh too. so im just got stick wit the sheiko mon-wed-fri from now on

i dont think the 1rm for squats is too high, altho i think it is for bench. ill prolly drop that 1rm bench by 5kg and continue with that from now on.

thanks for the advice im all for it :nod:

[bar-belle]

yeah i agree with you. i just think its the sat night session that has put me on the back foot so to speak.

and also not having a TP. yeah the re-hab stuff ive just started doing. so im gunna cut that out from now on. also on last sat i did that cardio sesh too. so im just got stick wit the sheiko mon-wed-fri from now on

i dont think the 1rm for squats is too high, altho i think it is for bench. ill prolly drop that 1rm bench by 5kg and continue with that from now on.

thanks for the advice im all for it :nod:

Excellent advice there from Drizzt and a good plan Mike but maybe cut rehab down not out completely eg, just do Agile 8 or similar for flex/mob...just my 2c

[drizzt]

thanks for the advice im all for it :nod:

Sweet bro, good on you for taking it on board :nod:

BB's suggestion is a good one too - I'm not necessarily saying cut the assistance out completely, but more try and find a happy medium where you can do the work without it affecting your Sheiko stuff.

Good luck mate, looking forward to seeing how you go

[mike27]

thanks

ill just cut it and leave in agile 8,stretching etc

its only 2 more weeks on #37 then im on week off and 1rm tests.

then onto #29 which is better for me i feel, less voloume than #37

going on results so far im very pleased!! :nod:

#37 2 more weeks

1 week re-test,rest week

#29 4 weeks with foam rolling etc added and agile8 and stretching daily

1week re-test,rest week

then 8weeks on a 4day split doing 5x5

then ill look at doing a cut for 2-3 months using 3 days weights,3days hiit,1day rest

thats my plans for the next few months. then go back into all out hypertrophy with some cycles on sheiko for a shake up :twisted:

[mike27]

heres my proposed diet to structure it a bit more and keep on a lean gain. pretty sure ive been eating too much lately

all comments welcome :nod:

BREAKFAST: 8:00am

Oats 1c 5g fat, 70g cho, 13g pro

Blue milk 1c 10g fat, 11g cho, 8g pro

Fish oil x1 3g fat

Scambled egg x3 14g fat, 18g pro

1x bannna 26g cho

DAA 1g,creatine 2g,milo 4T, 400ml water, 20g cho

Total cho:127g fat:32g protein: 39g

10:30am

1C white rice 42g cho 3g pro

Tinned tuna or salmon 45g pro fats 1g

Mixed vege cho 30g

1x fruit 20g

Total: Cho: 92g Fat: 1g Protein: 48g

11:30am training

Pre-wo 2g beta alinnine ,1 scoop jacked, water

Intra-wo if 60mins + 6% cho in water (raro)

PWO- 80g dextrose, 40g wpi,5g creatine,2g beta alinnine, 5g DAA, water

Total: Cho: 80-100g Fat: 0g Protein: 35-40g

PWO meal

1:00pm

1C rice 42g cho 3g pro

150g beef rump or sirloin or chick breast pro 50g fat 6g

Mixed vege ½ C cho 30g

Total: Cho: 72g Fat: 6g Protein: 50g

3:30pm

4 slices whole grain bread 45g cho 6g fat 15g pro

Tinned tuna or salmon pro 40g fats 2g

Fruit x1 20g cho

Total: Cho: 65g Fat: 8g Protein: 55g

6:00pm Dinner

Different each night

Total: Cho: Fat: Protein:

Also a load of water each day 3ltrs, more if a training day

BW- 88kg

Train mon-wed-fri for 90mins – 2hrs

Goal = strength,size,mass

1-2 coffees per day, 1 with breakie

Sleep 9hrs every night

[mike27]

ah yeah

totals cho- 446g

pro- 227g

fats-47g

but that doenst include dinner @ 6:30pm ish

id like to include a snack around 8:30pm maybe 25 almonds

which is 16g fat,1g cho,6g pro

pre-bed at 9:00pm i was having test freak, but all finished now.

maybe some zma if i buy some soon.

protein seems high?

thoughts??

[mike27]

change of plans

im finishing the sheiko cycyle #37

then onto a 3 day split with 2 days hiit on the spin bike to drop some fat for 4 weeks.

[samuelNZ]

You change your mind a fair bit. :-s

Why the sudden but short cut?

[mike27]

just wanting to give it a try :nod:

[mike27]

week 3 day 2

600m row warm up

dead to knee's

8@bar

4@90kg

4@105kg

2x4@125kg

4x4@135kg

bench

8@bar

6@50

5@60

2x4@70

2x3@75

2x2@80

2x3@75

4@70

5@65

6@60

7@55

8@50

a lot better on the benching front today

DB fly's 7kg 5 sets of 10 60sec between sets

chest stretch x2 @15sec each side

overhead chest stretch with 7kg db x2 @20sec

Deads from box's

5@105kg

2x5@125kg

4x4@140kg

lunges

5sets of 10 steps

22.5kg DB's

stretch hams,calf's,quads,cobra,prayer pose

1000m row

2hrs 10mins \:D/ :twisted:

[mike27]

for my cutting block i was thinking 3 days weights. full body, heavy, 3 sets of 10. 60sec rest. mon-wed-fri

then on tues,thurs will be 20-25mins HIIT on the spin bike with a HRM.

sat's a spin class for 40-50mins i think they are

rest sun

[mike27]

bw = 89kg

week 3 day 3

1000m row level 8

bench

10@bar

5@50kg

4@60kg

2x3@70kg

5x2@80kg

back squat

10@bar

5@80kg

5@95kg

2x5@110kg

5x4@115kg

bench

6@50kg

2x6@60kg

4x6@65kg

flat bench flys

7kg db's 5sets of 10

chest stretches static and with db overheard

GM's

2x5@25kg

3x5@27.5kg

cobra,prayer,ham stretch

1000m row level 8

[mike27]

TIME: FOOD: QUANITY: CHO: PRO: FAT:

8:00 PLAIN OATS 1C 70G 13G 5G

MEAL 1 BLUE MILK 1C 11G 8G 10G

SCRAMBLED EGG X3 18G 14G

FISH OIL CAP X2 6G

BANNANA X1 26G

10:30AM WHITE RICE OR PASTA 1C 42G 3G

MEAL 2 TIN OF TUNA OR SALMON X1 (180G) 45G 1G

PRE-TRAIN MIXED VEGE 1/2C 30G

PIECE OF FRUIT X1 20G

11:30AM PRE-WO SHAKE- 2G BETA ALININE, JACKED OR THERMO X1

TRAIN

PWO-SHAKE- 35G WPI,80G DEX,5G CREATINE,3G DAA,2G BETA ALINNINE 80G 35G 0G

1:00 WHITE RICE OR PASTA 1C 42G 3G

PWO MEAL 150G RUMP STEAK OR CHICKEN BREAST 150G 50G 6G

MEAL 3 MIX VEGE 1/2C 30G

4:00 SLICES OF WHOLE GRAIN BREAD X4 45G 15G 6G

MEAL 4 TIN OF TUNA OR SALMON X1 (185G) 45G 1G

AVO SPREAD OR MAYO 1T 5G

PIECE OF FRUIT X1 20G

6:30 FISH OIL CAP X2 6G

MEAL 5 NO CHO

MIX VEGE LOTS

LEAN PROTEIN

9:00PM ALMONDS X20 1G 6G 16G

PRE-BED LOW FAT COTTAGE CHEESE 3T (50G) 3.2G 6G 1G

TOTALS= 420G 247G 77G

this is my diet, ill also use 1ltr green tea per day,3ltrs water or more and 2x theromjet per day too.

all of this after sheiko and re-test of my 1rm's

(kinda messed up looking after a copy and paste from excel)

[poos_n_wees]

TOTALS= 420G 247G 77G

Looks good mike! All the best with it :nod:

Have you got a formulated excel spreadsheet for your eats? Or you doing all the calculations yourself?

[mike27]

ive got an excel template

but yeah just do them myself, easy as :nod:

[mike27]

week 4 day 1

1000m row

squat round 1 :twisted:

10@bar

5@80kg

4@95kg

2x3@110kg

3x2@ 135kg PB \:D/

bench

10@bar

5@50kg

4@60kg

2x3@70kg

3@80kg

2@80kg

3x3@75kg

db fly's 8kg 5sets of 10

dips

5sets of 8 @bodyweight 60sec between sets PB

smoked these! \:D/

Squats round 2 :twisted:

5@80kg

4@95kg

2x3@110kg

4x2@125kg

GM's 5x5 @30kg

1000m row

1hr 50mins :?

[mike27]

week 4 day 2

600m row

bench

10@bar

5@50

4@60

2x3@70

2x3@80

2@85

3x2@82.5

deads

8@bar

4@90kg

4@105kg

2x3@125kg

2x3@140kg PB

3x2@150kg PB

bench

5@55kg

5@65kg

4x4@75kg

DB flys 7kg 5sets of 10

chest stretching etc

lunges

25kg DB's 5sets of 10 steps

1000m row

stretch

[mike27]

yesterday fri

week 4 day 3 final session end cycle #37

600m row

squats

10@bar

5@80kg

4@95kg

2x3@110kg

6x3@125kg

bench

8@bar

5@50kg

5@60kg

5x5@70kg

db flys 5sets of 10 @8kg db's

dips

bw 5sets of 8

leg raise

3x10

1000m row

stretching full body

[mike27]

testing

bw - 88.5kg

went to gym, to do 1rm deads.... was all locked up. so off to other gym.

i was all loaded up ready to smash the deads. squats suffered as a result and having to train later in the day around 2:45pm instead of 10am.

so squats were gay and didnt feel right at all. so ill prolly hit them monday

fuking snow!

what next?? :evil:

5mins spin bike warm up

back squat

10@bar

5@90kg

3@120kg x2sets

1@140kg

1@160kg fail too much of a jump +20kg i shud know this

1@150kg

1@155kg

1@160kg new 1rm up5kg

1@165kg fail

10@bar

2000m row

3x8 leg raise

stretching

ill do bench then deads on fri prolly.

squats 1rm next mon

started getting new diet gear today at pak n sav and also looking at buying a chest freezer so i can buy bulk rump and chicks when on special :twisted: :twisted:

[mike27]

1rm Deads

5mins tredmill warm up

6 @ bar

5@ 40kg

3@80

2@100

2@120

1@150

1@170 previous 1rm = 177.5kg \:D/

1@180

1@190

1@195

1@200

stretch

[mike27]

bit of a mess around at the gym today

warm up jog on the treadmill, 2mins sprint @ 16km phr, jogg 3mins

DB incline press push ups

seated shoulder press ss db front raise

walking db lunges

rev flys

cg seated row

500m row

diet and new proggrame starts monday. eased into the diet this week, but a bit messy here and there too. time to get strict! :twisted:

[mike27]

week 1 day 1 my cal decifit program

1000m row warm up

bb back squat 4x10

50kg,80,80,80

incline db press 4x10

16kg dbs,20,20,20

BB bent row 4x10

40kg,47.5kg,50kg,50kg

seated db shoulder press 4x8

13kg dbs,14,14,14

french press 3x10 22.5kg bb

leg raises 3x8

cool down on treadmill walking

got a really good sweat going and all in 45mins

just sus out weights for this week, then crank it up

90sec rest this week between sets,some 60secs

week 2 will be all 60secs

[poos_n_wees]

6 @ bar

5@ 40kg

3@80

2@100

2@120

1@150

1@170 previous 1rm = 177.5kg \:D/

1@180

1@190

1@195

1@200

Solid! 8)

diet and new proggrame starts monday. eased into the diet this week, but a bit messy here and there too. time to get strict! :twisted:

:twisted:

Day 1 down.. What's the new diet and program?

[mike27]

calorie decifit

50% cho 30% pro 20%fats

3300 cals for now week 1 and 2. then ill re adjust and may move some cho into fats

doing full body mon-wed-fri weights

hiit tues,thurs. spin class sat. rest sun

[mike27]

hiit today

on row level 8

5mins warm up

80% HR reserve 30sec 167bpm

90% HR reserve 30sec 179 bpm only got to 172-175 bpm tho :-s

x12 cycles

5mins cool down

stretching

10x broomstick dislocations