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  #11  
Old 06-16-2006, 05:21 PM
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Default Re: recovery- Growth Time

ok today is not a weightlifting day but an extensive cardio day i will be walking 5 miles... taking protein shake obviously and possible some weight on my back
should be interesting calfs worst nightmare weighted runs lol
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  #12  
Old 06-19-2006, 07:34 AM
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Default Re: recovery- Growth Time

Today is the day...... Training Begins, The Animal will again be unleashed!!!!!!!!!! [img]/forum/images/graemlins/grin.gif[/img]
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  #13  
Old 06-19-2006, 09:57 AM
Growth In Motion Growth In Motion is offline
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Default Re: recovery- Growth Time

Good luck bro! Work yourself well!
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  #14  
Old 06-19-2006, 11:34 AM
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Default Re: recovery- Growth Time

i will!
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  #15  
Old 06-20-2006, 08:01 AM
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Default Re: recovery- Growth Time

ok first session went just as i expected about to go to 5000 calories a day (mainly from oats and whey)

my routine
Workout A
DAY1
Legs
Squats 2x 20 weightless squats 5 secs +/- (Warm ups sets)
2x 10 reps 60% max
10 descending sets 10reps-1 rep with 80% max
F Squats 2x 10 reps 60% max 5 secs +/- (Warm ups sets)
10 descending sets 10reps-1 rep with 80% max
Leg Ext. 2x 20 reps 60% max 5 secs +/- (Warm ups sets)
10 descending sets 10reps-1 rep with 80% max
Ham Curl 2x 20 reps 60% max 5 secs +/- (Warm ups sets)
10 descending sets 10reps-1 rep with 80% max
S.L.Deadlift 2x 20 reps 60% max 3 secs +/- (Warm ups sets)
10 descending sets 10reps-1 rep with 80% max
Calves
calf raise 3x 30reps 2secs +/-
30reps 1secs +/-
30secs partials
30reps 1secs +/-
30secs partials
reverse raise 3x 30reps 2secs +/-
(i.e on edge of 30reps 1secs +/-
block of wood 30secs partials
no heel support) 30reps 1secs +/-
30secs partials
Abs (quad set)
3x
weighted crunches 30reps
leg raises 30reps
twists 30reps
hyper extensions 20reps ( ok i know this is lower back but it works with stomach
muscles so ive put it in there)

after first exercise i was knackered but managed to keep going mis judged pre-wo shake not enough carbs me thinks.....
by end felt like limp superman lol i was knackered so knackered lad at gym asked me to show him clean and press.. my legs wouldnt let me even come back up with just the bar as soon as they fell into lowest part of squat position my quads set on fire...

good DOMS this morning though [img]/forum/images/graemlins/smile.gif[/img] walking round like i was out last night round town instead of the gym,

roll on todays workout!!
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  #16  
Old 06-21-2006, 07:48 AM
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Default Re: recovery- Growth Time

hmmm today is second workout. no doms left from first day although legs still pumped..... got a few things to clear up before gym so if all goes well with the interfering factors i should have another good session... just to make my program interesting i will be adding 10lb a week to all compound movements and 5lb to isolation to try force up strength
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  #17  
Old 06-21-2006, 08:03 AM
Growth In Motion Growth In Motion is offline
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Default Re: recovery- Growth Time

Wonderful! Hope all goes well with your increases, and hope your strength increases!

Happy Lifting!
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  #18  
Old 06-21-2006, 12:27 PM
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Default Re: recovery- Growth Time

thanks g.i.m if all goes to plan this will be my regular bulking program . my training is going to consist of the following

3 month bulk, 1 month strength, 2 month cutting up, 1 month maintaing and cycled
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  #19  
Old 06-22-2006, 03:12 PM
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Default Re: recovery- Growth Time

RAHHH i mananged it 20 reps 120kg squat (not including bar)
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  #20  
Old 06-22-2006, 03:14 PM
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Default Re: recovery- Growth Time

thought before tonights workout id do a power set of squats just to get the gh up and BAMM!!! a new personal record my previous best was 110kg for 15 reps before surgery [img]/forum/images/graemlins/smile.gif[/img] this porgram is gonna be goooooood!!!!
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