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#22
09-06-2009, 09:19 AM
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the past 8-9 days have been a great emotional experience for me as my personal life has suffered a lot during this time.. it has drained me both mentally & physically.. it was a really painful experience for me and now, thanks to god, things are back to normal again
I didnt miss any of my workouts during this time & didnt loose any weight/strength.. however, i admit, they could have been better had it not been due to lack of focus/sleep/proper nutrition Yesterday's workout: Squats 160 3x5 Bench 150 3x5 Deads 185 1x5 I'm almost back to where i was before my injury, in terms of my lifts & im happy that i've achieved my primary goal.. I'm going to switch to a hypertrophy routine starting monday for 6 weeks, & try to gain some muscle mass before i switch over to 3x5 again 
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#23
09-08-2009, 02:53 PM
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My new routine is a 6 week hypertrophy cycle which i wanted to try from some time. Its designed by Pavel Tsatsuline, inspired from DeLorme method, in his book Beyond BBing. It looks like this-
It involves just 2 exercises- bench & DL, in that order, performed in following way- Monday- (50% 10RMx5, 75% 10RMx5, 100% 10RMx5)x max Wednesday-(50% 10RMx5)x no. of series performed on monday Friday-(50% 10RMx5, 75% 10RMx5)x no. of series performed on monday Rest- Between set: as long as it takes to adjust weight Between series: 3 mins Increments- after completing 5 series, add 5 lbs to bench & 10 lbs to DL to 10RM Tempo- Medium to slow with 1 second pause on the bottom
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#24
09-08-2009, 03:17 PM
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DeLorme Week 1
07/09/09 Bench (55lbs x5, 82.5lbs x5, 110lbs x5) x 3 Deadlift (55lbs x5, 82.5lbs x5, 110lbs x5) x 3 I used a conservative weight but it was still very taxing.. I think i underestimated the routine.. or maybe its the fact that im not used to do so many reps for an exercise anymore.. Note: All weights are without the weight of the barbell.. i calculated the %'s without the barbell & did the workout.. i think i'll stick with it now
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#27
09-15-2009, 08:36 AM
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14/09/09
Bench (55lbs x5, 82.5lbs x5, 110lbs x5) x 4 Deadlift (55lbs x5, 82.5lbs x5, 110lbs x5) x 4 It was a tiring day.. I was already exhausted before the workout..... completed the workout, went home, had my shake & slept like a log
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#30
09-21-2009, 10:15 AM
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How is your diet?
Will be cool to see if that program delivers! 
__________________
To be stimulated into growing, a muscle fiber must not only be recruited, but also exhausted. - Vladimir Zatsiorsky
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