LIME the title

[quote="KelvinAlvy"]

Admin wrote:

KelvinAlvy wrote:
You mad I gained 2 lbs of solid muscle in 2 weeks?

what's non solid muscle? How much are you weighing

non solid muscle is the result of drinking estrogen water. copper deposits fill up in your muscle fibers and make you retarded. dopamine has a lot of this.

on dat der 173 lbs time.

[quote="Admin"]

KelvinAlvy wrote:

Admin wrote:

KelvinAlvy wrote:
You mad I gained 2 lbs of solid muscle in 2 weeks?

what's non solid muscle? How much are you weighing

non solid muscle is the result of drinking estrogen water. copper deposits fill up in your muscle fibers and make you retarded. dopamine has a lot of this.

on dat der 173 lbs time.

seemed like a Dr. Dopamine thing

how heavy are you gonna get

[quote="KelvinAlvy"]

Admin wrote:

KelvinAlvy wrote:

Admin wrote:

KelvinAlvy wrote:
You mad I gained 2 lbs of solid muscle in 2 weeks?

what's non solid muscle? How much are you weighing

non solid muscle is the result of drinking estrogen water. copper deposits fill up in your muscle fibers and make you retarded. dopamine has a lot of this.

on dat der 173 lbs time.

seemed like a Dr. Dopamine thing

how heavy are you gonna get

gonna keep gaining weight till I feel I am too fat. Same as always

brb gotta go do a worthless workout

decline bench
135x10
205x10
275x5
325x3 <--- wrist hurt the longer I held the bar, so I decided to do a few singles
365x1
385x1 2.25 BW

DB press
55x2x10
35x10 twistys

reverse fly + flys
30x10 ----> 80x12
30x10 ----> 80x12
40x10 ----> 40x12

barbell curls + triceps
75x10 + 65x10 skull crushers
95x10 + 85x10 skull crushers
95x10 + 70x10 pushdowns
115x6 + 70x8 pushdowns

lots of other stuff

thoughts

weak

you and your hair are strong

KelvinAlvy wrote:you and your hair are strong

mirin gains?

squats with oly shoes
95x8
165x5
225x5
285x1 <--- form was baded. decided singles
345x1
405x1
435x1

deficit SLDL
135x8
225x8
315x8

leg curls
95x2x10

leg extensions
170x2x12

beltless squats
185x10
235x10
285x10
dat fatigue

calves and obliques

thoughts

internasting

rows
135x10
185x2x10

chin ups
3x10

shrugs
1 pps x 20
1 pps + 25 x 15
2 pps x 15
2 pps + 25 x 15

lat pulldown
120x10

lat pulldowns machine
3 sets

shrugs
185x15
235x2x12

forearms

abs
45x5
25x2x10

more lat pulldowns

thoughts
sdfgsfdgdfgdfg

Bench press

wanted to see if going to a single first makes repping easier

135x8
205x3
275x1
345x1
295x6

it does not.....

DB bench press
90x2x10
100x10

Whole bunch of other crap

thoughts

I think the frequency and volume of this hypertrophy is tiring me out.

might cut it a little short and begin teh madcows, idk.

Squats
95x10
165x5
225x5
285x5
345x5
405x5

with oly shoes. felt good form /10

other stuff that doesnt matter

thoughts

I think I might just do some deadlifts tomorrow and then take a few days off and start madcows. Lifting 3 days a week makes the most sense with my summer classes anyway.

So I think I am gonna drop this hypertrophy a little early, because even though I am gaining size, I am not getting the mind body connection I had wanted. No point in continuing really.

I am gonna deadlift tomorrow, and then I am gonna do a bulk on Madcows

Here is the template I made for myself, what do you think?

Most importantly, Incline or Press?

Day 1
Squat 4x5 1x3 1x8+
Bench Press 5x5
Barbell Row 5x5
3 sets tricep work
3 sets DB bench
Day 3
Squat 4x5
Deadlift 4x5
Incline or Press 4x5 (and 1 set of push press if press)
Decline Sittups 3x10
Day 5
Bench Press 4x5 1x3 1x8+
Squat 5x5
Barbell Row 4x5 1x3
3 sets hamstring work
3 sets tricep work
Day 6 (optional)
Biceps and calves and forearms




I want to start very conservatively so I don't stall, and I am going to focus on hitting rep PRs over improving my 1RM.

Starting 3RM and 5RM

Bench: 305x3 and 290x5 (maybe 10+ the first week ifs its easy, and then 5+ per week)
Squat: 395x5 and 420x3 (+ 10 the first or 2, and then +5 per week)
Deadlift (tng): 405x5 (+10 per week)

5x5 row, you going heavy? I don't think you are peppered for this type of squat volume again. Maybe do the intro for smolov first or something

Program looks fine, those look like really long sessions but with only 3x a week you will probably be able to hold your intensity.

I would incline since pressing puts some strain on the lumbar, and that seems like a pretty squat heavy program for you

edit: maybe try adding some weighted planks to help work on your arch. I have been meaning to add these into my programming but always forget

KelvinAlvy wrote:5x5 row, you going heavy? I don't think you are peppered for this type of squat volume again. Maybe do the intro for smolov first or something

Program looks fine, those look like really long sessions but with only 3x a week you will probably be able to hold your intensity.

I would incline since pressing puts some strain on the lumbar, and that seems like a pretty squat heavy program for you

edit: maybe try adding some weighted planks to help work on your arch. I have been meaning to add these into my programming but always forget

The row is part of the program, and I can't really think of anything better right now. I might just replace them with pull ups, or replace one of the days with pull ups.

I was thinking the same thing about the lumbar too, but then I would have literally nothing for delts. Maybe I will do seated Military Press.

Would doing planks actually improve my arch?

Admin wrote:

The row is part of the program, and I can't really think of anything better right now. I might just replace them with pull ups, or replace one of the days with pull ups.

Pullups seem much better imo, less stress and a more consistent movement

I was thinking the same thing about the lumbar too, but then I would have literally nothing for delts. Maybe I will do seated Military Press.

that or a very high incline?

Would doing planks actually improve my arch?

It's just something I have been thinking of lately. I always do stuff with movement for my abs/core. Maybe an exercise like a plank where I am holding myself static would mimic a squat/deadlift arch more and translate better. I was thinking about heavy walkouts, but the stress vs reward isn't there imo.

KelvinAlvy wrote:

Admin wrote:

The row is part of the program, and I can't really think of anything better right now. I might just replace them with pull ups, or replace one of the days with pull ups.

Pullups seem much better imo, less stress and a more consistent movement

I was thinking the same thing about the lumbar too, but then I would have literally nothing for delts. Maybe I will do seated Military Press.

that or a very high incline?

Would doing planks actually improve my arch?

It's just something I have been thinking of lately. I always do stuff with movement for my abs/core. Maybe an exercise like a plank where I am holding myself static would mimic a squat/deadlift arch more and translate better. I was thinking about heavy walkouts, but the stress vs reward isn't there imo.

We will see about the Rows/pull ups. I still have a few days to figure it out, but something with a form of progression would be nice. Having a strong upper back would be very nice.

I can't adjust the inclines in my gym, so idk. something I will also need to figure out.

Ohhh.... lmao. I thought you were trying to say that doing planks would improve my bench arch. I was like "wtf, this kid is on that phaggy time", but that actually makes sense. I feel like I would need like 5 plates for it be challenging though.

today was a lazy day, deadlifts felt off so I didnt go too heavy.

Gonna take 3 days off and start madcows on friday

Admin wrote:
We will see about the Rows/pull ups. I still have a few days to figure it out, but something with a form of progression would be nice. Having a strong upper back would be very nice.

I can't adjust the inclines in my gym, so idk. something I will also need to figure out.

Ohhh.... lmao. I thought you were trying to say that doing planks would improve my bench arch. I was like "wtf, this kid is on that phaggy time", but that actually makes sense. I feel like I would need like 5 plates for it be challenging though.

Well I guess I can't help much with the incline thing then hah

Well planks are nice because you can always mess with them. Try putting your feet on a bench, putting your hands farther in front of your face each time, add weight to your back

Also I am sure a side plank with a 100# db on your oblique would be challenging enough

side planks wouldnt work the arch

I think I have AIDScows

Bench press
135x5
185x5
235x5
280x5
322.5x3 <--- would have been easier if I didnt rip ass mid set.
225x15

pull ups
x10
25x7
25x10
35x7

floor press
185x8
215x8
235x8

biceps
3 sets

thoughts

I am pretty sick right now. I haven't gotten sick in a long phucking time, so I guess I am overdue.... couldnt have come at a worse time though.

I almost fell asleep during floor presses, and I nearly pood myself during my sets, so squats couldnt happen right now.

I will probably put on a diaper and force myself to do some squats later tonight when I am taking a break from studying.

Kevin, if you read this, feel free to post it on bb.com in my log. I will be back on bb.com in a few days, after my finals.

405x5 squat

Squats
95x5
165x3
225x1
275x1
325x1
375x3x1
405x5x1
last 2 reps of 405 gotta kinda bad
275x5

DB lunges
50x2x8

Pull ups
45x12
25x12
x12

DB curls
25x20
35x10 ----> 20x8

decline sittups
30x10
40x12

thoughts

none, didnt wanna be here

DB bench
65x8
100x8
120x5
140x4 <---- not good, not bad

bench press
135x7
185x7
225x5
255x5
275x5
295x5
225x10 close grip

DB press
80x7
90x2x5

pull ups
70x5
45x10
x15

tricep extensions
120x20
140x15 -----> 100x15