Vamps Journal- If he recalls to keep it up LOL

[vamp]

Hey all. This past week i've been working out a new program and trying out some different excercises to find working weights.

So... Might as well strike these goals in stone.... By 35th birthday (march 19. 2009)... yes just shy of 5 months from now.....

1. Squating for reps 300 lbs (want to do 3-5sets of 5) -- currently 5 set tiered 160 warmup 205, 225, 235, 260.

2. Bring Deadlifts up to par with Squats 5th set at 215 currently (just started doing them this week)

3. Bring Bench to 250 lbs for 3-5 sets of 5 reps and a max 1rep 300lbs + -- today did 1x10 50lb dumbbell press for warmup 2x6 @ 185, 1@5 205, 1@5 225, 1@4 250. Had no spotter available today so did not risk any higher.

4. Maintain weight at 230ish pounds (I fluctuate about 2-4 pounds either way from week to week)

From current view it looks to be possible to achieve these goals and possibly go past them, keeping in mind not to get stupid and push to hard or not rest or eat properly.

Can anyone think of other goals or perhaps problems with the above goals that I may have overlooked?

[vamp]

So for those curious, here is the program settled upon with swanso's help. Cheers for that swanso! Also I'm trying 5x5 with this program as i wish to increase strength and add a bit of size also. body tends to naturally bulk during this time of year so I think I should use that to advantage to increase strength and muscle mass (if that makes sense)

Monday

DB chest supported Row
Bench Press
Face pull
Plank

Tuesday

Bridge
Deads (I prefer sumo, they feel natural to me)
static lunge
Side Plank

Wednesday

Swim lengths (Hiit 20-30 minutes)

Thursday

Chin ups (I use hammer grip)
DB Incline Press
Seated Row (I use a rams horn handle with a hmmer grip)
Plank

Friday

Bridge
Back Squat
forward lunges
Side Bridge

Saturday

Elyptical
2min warm-up
1min hard
2min easy
(repeat 5x)
5min very easy
15min steady moderate
5min rest period (small stretch if needed)

Treadmill or Elyptical
30min steady paced Hard as can

Sunday

Off -- All Gods must rest LOL

[swanso5]

sets and reps for each??

[vamp]

So for those curious, here is the program settled upon with swanso's help. Cheers for that swanso! Also I'm trying 5x5 with this program as i wish to increase strength and add a bit of size also. body tends to naturally bulk during this time of year so I think I should use that to advantage to increase strength and muscle mass (if that makes sense)

Monday

DB chest supported Row 5x5
Bench Press 5x5
Face pull 5x5
Plank 30 sec x 30 sec to work up to minute intervals working towards 5x

Tuesday

Bridge 3 sets
Deads (I prefer sumo, they feel natural to me) 5x5
static lunge 5x5
Side Plank 3 sets

Wednesday

Swim lengths (Hiit 20-30 minutes)

Thursday

Chin ups (I use hammer grip) 5 sets to failure add weight when can do 1st set at 10
DB Incline Press 5x5
Seated Row (I use a rams horn handle with a hmmer grip) 5x5
Plank as above

Friday

Bridge 3 sets
Back Squat 5x5
forward lunges 5x5
Side Bridge 3 sets

Saturday

Elyptical
2min warm-up
1min hard
2min easy
(repeat 5x)
5min very easy
15min steady moderate
5min rest period (small stretch if needed)

Treadmill or Elyptical
30min steady paced Hard as can

Sunday

Off -- All Gods must rest LOL

[Sean786]

good luck! I would suggest some things but im not very experienced really and some of those excercises I never even heard of LOL

[vamp]

Sean, suggest or ask away. It is another opportunity for us all to learn and to look at another view. What exercises don't you know? Did you know that on youtube you can find short videos of people doing these excercises?

cheers

PS I know it says journal but there's no reason for others not to participate and add and learn;)

[swanso5]

don't use 5 x 5 for everything...face pulls aren't a 5 x 5 type of exercises....here are suggestions/thoughts:

- face pulls 3 x 12
- why 5 sets for plank but only 3 for side plank??
- and also the bridges, why not 5 sets...i put them in to activate glutes for deads do they should be done before each set as in a superset
- you obviously looking to do more chins so again why set your target at 10? i'd go 5 x 5, add wt and then test at the end where you'll easily get 10
- ram's horn handle????
- lunges are really 5 x 5 type exercises...opt for 3 x 6, 4 x 8 etc
- the 30min steady state needs to be easy at about 50 - 60% or it won't work as intended...remeber those posts we had about it???

intervals - mobilise fat from cells
very easy middle bit - trasnports immobilised fat from cells into bloodstream
steady state - the low intensity requires fat to be used asa it's primaru fuel source which is easily accesed as it is already in the bloodstream...if your intensity is higher than about 80% then you need "carb" fuel for even quicker accessability...if you don;t use the fat for fuel that has been released into the blood then it will re deposit and you've wasted the workout somewhat

[thekid24]

vamp wanna drive up to toronto? i could use a workout buddy. hehe

[vamp]

don't use 5 x 5 for everything...face pulls aren't a 5 x 5 type of exercises....here are suggestions/thoughts:

- face pulls 3 x 12 OK
- why 5 sets for plank but only 3 for side plank??(never done these so its a starting point)
- and also the bridges, why not 5 sets...i put them in to activate glutes for deads do they should be done before each set as in a superset(easy to do)
- you obviously looking to do more chins so again why set your target at 10? i'd go 5 x 5, add wt and then test at the end where you'll easily get 10(will try this)
- ram's horn handle????(looks like a ram's horns, comfortable angle for wrists and a little thicker in the grip than the standard ones we have at the gym)
- lunges are really 5 x 5 type exercises...opt for 3 x 6, 4 x 8 etc (didn't realize this, can switch easily)
- the 30min steady state needs to be easy at about 50 - 60% or it won't work as intended...remeber those posts we had about it??? (Brain fart, lol)
intervals - mobilise fat from cells
very easy middle bit - trasnports immobilised fat from cells into bloodstream
steady state - the low intensity requires fat to be used asa it's primaru fuel source which is easily accesed as it is already in the bloodstream...if your intensity is higher than about 80% then you need "carb" fuel for even quicker accessability...if you don;t use the fat for fuel that has been released into the blood then it will re deposit and you've wasted the workout somewhat

[vamp]

vamp wanna drive up to toronto? i could use a workout buddy. hehe

LOL long drive to get to the gym. I find it easiest to have someone with comparable weight abilities so there's less plate changing. That and they gotta like heavy metal, yes pun intended!


Cheers

[Sean786]

how exactly do you add weight to your pull ups/chin ups? You tie off a weight to your foot or something.

[thekid24]

LOL long drive to get to the gym. I find it easiest to have someone with comparable weight abilities so there's less plate changing. That and they gotta like heavy metal, yes pun intended!


Cheers[/quote]

haha naw i meant some1 to yell at me when im caught chillin and restin too much and kick haha.
and heavy metals not thing haha id rather get caught listenin to some country haha

[vamp]

kid your a hoot.

Sean, Dumbbell between the legs or a belt that will hold plates, look at your fitness supply centres for them.

Cheers

[Aitrus]

Sounds like you've got a lot of work ahead of you

Also, I didnt realize you were a fellow canuck and.. a londoner at that.

[vamp]

cheers Aitrus, not afraid of the work. Actually looking forward to it

I managed 220 on the deadlift yesterday and felt like I could've done more, but I did feel it lol. Swanso, thanks for the tip about doing a set of bridges right before each set of deads. It made the lift feel more comfortable and easier to set into position. Not only that it helped to reduce the pressure on the lower spine and through the lower abs a bit as well.

Cheers