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[Christopheel]

Okay, so I've been working with the hammer stregh workout, that Swanso showed me on T-Nation ... I had great result combine with my boxing sescion, tough here I have tons of shit happening at the same time and I will have to stop boxing (quite obligated) ... So I have my barbell my dumbells my bench and my weights, that's its that's all ... I,ve never really trained for my physique, it was more for my boxe performance but now that i'm "done" with that sport i want to focus on a new workout design for mass and strengh gain. Based on what I've been told look at what I think should be the best :

A

Walking Lounges 3x8
Stiffed legs Deadlifts 4x6
Barbell Row 3x8
Bench Press 3x8
Skullcrushers 3x10
External Rotation Deltoid 3x10
Chin ups, alternate between palm facing, and not.

B
Lounges 3x8
Deadlifts 3x8
Single Arm Dumbbell Rows 3x8
Bench Press
Triangle Push-ups
Chin ups, alternate between palm facing, and not.




C

Squats 3x12
Millitary Press 3x8
Jumps Shrug 3x8
Bench Press
Push ups flat
Close Grip bench press 3x8
Chin ups, alternate between palm facing, and not.


Day 1: Workout A, but without walking lounge, and 10 sets of 3 for deadlifts
Day 2: Stomach Vaccum + an abs exercise
Day 3: Workout B
Day 4: Stomach Vaccum + an abs exercise
Day 5: Workout C
Day 6: Stomach + an abs exercise
Day 7: Workout A
Day 8: Stomach + an abs exercise
Day 9: Workout B, but without lounge, and 10 sets of 3 for deadlifts
Day 10: Stomach + an abs exercise
Day 11: Workout C
Day 12: Stomach + an abs exercise
Day 13 & 14 Off
Rinse & Restart

Diet on workout days :

Upon waking up 6:00 8 Slices of bread 36g of Protein 720 Cals
1 cup of Orange Juice 120 Cals

8:00 Workout
9:00 Straight After workout, Whey Protein 60g Protein 700cals (Healthy Fats + Complex carb from my protein shake )

9:15 8 White Eggs 25g protein 125cals
Fruit 100cals

11:00 Tuna Can 30g protein 120 cals
Fruit 100 cals


14:00 horse meat 30g protein 200 cals
Veggies 30~40 cals

17:00 Tuna Can 30g protein 120 cals
Veggies 30~40 cals

20:00 Before Going to bed: Tuna Can 30g protein 120 cals
Total: Around 2400 Cals, and 246g protein

On non-workout days it's the same tihng execepts I increase protein upon waking up, usually with cooked white eggs and i don't take any shake ... Total on non=workout : 2000 cals 230g proteins

Okay since i don't have my center anymore, that means no cardio avaible ... Will this be okay ? Thanks for your help.

[swanso5]

- don't need to do chins and rows on the same day and when you do do chins do them first for upper body as they're probably the toughest exercise you'll do for the upper body
- do deads first on for the same reason too
- use a different lunge variation each day
- use a different bench variation than each day
- lower squat reps to 6 or 8
- do jump shrugs first, before squats
- don't need push ups if doing bench presses, again a different variation
- chin up thing again
- you probabbaly need to vary the reps more too...a lot of 8 rep sets...add in the odd 4 - 6 for strength ecspecially deads and squats which will allow for heavier wts to be used leading to more potential muscle gains as well as 12 - 15 rep sets too as you vanlt do the same thing over and over or you'll stagnate too quickly
- agh 10 x 3 for deads, good boy
- i'd rather you do remedial work on off days which can include stomach exercises...search Cardio Confusion by eris cressey for what i mean...remember crunches are tiotally useless so choose core exercises accordingly
- you'll need at least 1 day off a week too but you can still do remedial stuff but very light...stuff like mobility, stretching etc
- too much bread...remember it's processed...try fruit and oatmeal for breaky
- eat fruit first when you have it
- probably have pasta, rice or bread for meal 2 after training...fruit doesn't replenish muscle stores that great
- what does horse taste like?? didn't know you could eat it...
- only have tuna once a day...use a variety of protein sources (turkey, pork, beef etc)
- for muscle gain you'll want at least 15 cal's per pd of body weight so plan accordingly
- i think you'll ned more carbs too...aim for 2.5+g per pd g bodyweight
- don't go too silly with protein...you can only assimilate so much at one time and the rest is wasted through poo and wee's...aim for probably 1g per pd of body weight
- fats are importnant too where you want about .25g per pd of bodyweight
- if cal's are too low than you'll probably need to increase healthy fats anyway
- you can always do cardio outside but with above article you might not need it anyway

[Christopheel]

[swanso5]

- you can still have bread but i wouldn't have 8 slices
- 250 may be alright but i wouldn;t go higher than that, more cal's should come from healthy fats than carbs
- horse meat would be "game" meat which is lower in fat with better quality protein than regular meats...we have Kangaroo over here in oz which is the same
- to increase cal's, work out what your having now than see if it matches up to the recommendations in the last post than add as needed...you'll probaby need to add cal's, not replace them
- you'll get more muscle progress from doing your qweak variations than strong ones...rotate through BB and DB too
- 10 x 3 is probably the best set/rep svheme you can do...the 3 rep wt allows for a much more heavier wt than 3 x 10 with the same volume...golden

[Christopheel]

Are you sure for the bench press variation ? Look at my "stats" in lbs :

Bench press Flat -325
Bench press incline -295
Bench Press delcine - 245
Dumbell flat -75ea hands so 150
dumbell incline/decline I've never tried ...

And for my bench press I'm always able to add reps or either weights each workouts ...

For the cals proteins, everything will be okay ! I'll add some healthy fats and reduce a little bit my protein.

okay yesterday i've done my 10x3 reps for stiffed legs deadlifts ... That was awsome, one minute rest between every set, I stayed really performant during the exercises and lift tons more weights Tough soreness have hit me hard today, argh

Kangaroo meat, must be awsome !

But still would'nt beat horse lol

[swanso5]

- the more you've "got" out of a lift to now, the less you have to "get" out of it in the future if you know what i mean so therefore the weakest one has the most room for improvement...you probably won't be able to get much more on your Bench without without actually specialising for it like powerlifting etc...not saying you won't but it will stop sooner or later w/out it
- i would rather you do regular deadlifts from the floor...too much lower back involved in stiff leg deads for my liking

[Christopheel]

Hum more improvement ? At the moment i've never plateaued on bench press, tough, for the dumbells, i was having hard time putting more weights ... I'll give another try

For deadlifts, even the "regular" one i do them on a step and I do not drop weights. Much more harder in my toughts