T Nation

Thanks Go Heavy Fool

I wanted to say thanks to Go Heavy Fool openly in the forum for helping me readjust my attitude, overall mentallity, and training paramters in order to kickass once again in and out of the weight room.

I began my new three week mesocycle last week (so I have gone through one week of it so far). I woke up this morning to do my weekly tape measure and weigh in and was blown away. I have put on 3.5lbs in one week, most of it being muscle. I have to say that I have began training with a new focussed intensity I have never had, using drop sets, super sets, and not setting rep goals anymore, just going until I flat out can’t go anymore. I’ve also set an overhead press pr this week.

I wanted to share progress and show what I was doing for those who may still be stuck in a rut to get some ideas from.

Measurement gains in first week (taken upon waking up, relaxed)…
bw = 170 to 173.5lbs
bf = 11.4 to 11.6 percent
waist = 31.75in to 32,00in
chest = 41.50in to 41.75in
shlder = 48.00in to 48.25in
arm = no change (adjust program)
thigh = 23.25in to 23.50in
hip = no change
calf = no change
forearm = 11.70in to 11.80in

Caloric intake = 3500kcal training days and 3000kcal nontraining days
Sleep = 7-8hrs per night w/ occasional 1hr naps after training.

Training Week I
Day 1: Lower Body Sunday
Squat 10/8/6/4/PR
Romanian Dead Lift 3 x 6-8
Leg Press 2 x 10-12
Leg Curl 3 x 8-10
Hanging Leg Raise 3 x 8-10
Wrist Curl/Extension SS 3 x 10-12

Day 3: Upper Body Tuesday
Bench Press 10/8/6/4/PR/10
T-Bar Row 5 x 6-8
DB Overhead Press 4 x 8-10
Lat Pull-Down 4 x 8-10
Parallel-Bar Dip 4 x 6-8
Incline DB Curl 4 x 6-8

Day 5: Lower Body Thursday
Dead Lift/Rack Pull 10/8/6/4/PR
Front Squat 3 x 6-8
Back Extension 1 x F
DB Split Squat 2 x 12-15
Decline Sit-Up 2 x 12-15
Wrist Curl/Extension SS 3 x 10-12

Day 6: Upper Body Friday
Military Press 10/8/6/4/PR/10
Chin-Up (parallel-grip) 5 x 6-8
DB Bench Press 4 x 8-10
Cable Row (overhand wide-grip) 4 x 8-10
BB Curl 4 x 10-12
Decline Skull Crusher 4 x 10-12
Volumes =
Quad-110;Ham-110;Chest-80;Back-80;Shoulder-80;Lat-80;Bi-80;Tri-80

Training Week II
Day 1: Lower Body Sunday
Squat 10/8/6/4/PR
Romanian Dead Lift 3 x 4-6
Leg Press 2 x 8-10
Leg Curl 3 x 6-8
Hanging Leg Raise 3 x 6-8
Wrist Curl/Extension SS 3 x 8-10

Day 3: Upper Body Tuesday
Bench Press 10/8/6/4/PR/10
T-Bar Row 6 x 4-6
DB Overhead Press 4 x 6-8
Lat Pull-Down 4 x 6-8
Parallel-Bar Dip 5 x 4-6
Incline DB Curl 5 x 4-6

Day 5: Lower Body Thursday
Dead Lift/Rack Pull 10/8/6/4/PR
Front Squat 3 x 4-6
Back Extension 1 x F
DB Split Squat 2 x 10-12
Decline Sit-Up 2 x 10-12
Wrist Curl/Extension SS 3 x 8-10

Day 6: Upper Body Friday
Military Press 10/8/6/4/PR/10
Chin-Up (parallel-grip) 6 x 4-6
DB Bench Press 4 x 6-8
Cable Row (overhand wide-grip) 4 x 6-8
BB Curl 4 x 8-10
Decline Skull Crusher 4 x 8-10
Volumes =
Quad-100;Ham-100;Chest-70;Back-70;Shoulder-70;Lat-80;Bi-70;Tri-70

Training Week III
Day 1: Lower Body Sunday
Squat 10/8/6/4/PR
Romanian Dead Lift 3 x 2-4
Leg Press 2 x 6-8
Leg Curl 3 x 4-6
Hanging Leg Raise 3 x 4-6
Wrist Curl/Extension SS 3 x 6-8

Day 3: Upper Body Tuesday
Bench Press 10/8/6/4/PR
T-Bar Row 6 x 2-4
DB Overhead Press 4 x 4-6
Lat Pull-Down 5 x 4-6
Parallel-Bar Dip 5 x 2-4
Incline DB Curl 5 x 2-4

Day 5: Lower Body Thursday
Dead Lift/Rack Pull 10/8/6/4/PR
Front Squat 3 x 2-4
Back Extension 1 x F
DB Split Squat 2 x 8-10
Decline Sit-Up 2 x 8-10
Wrist Curl/Extension SS 3 x 6-8

Day 6: Upper Body Friday
Military Press 10/8/6/4/PR
Chin-Up (parallel-grip) 6 x 2-4
DB Bench Press 4 x 4-6
Cable Row (overhand wide-grip) 5 x 4-6
BB Curl 4 x 6-8
Decline Skull Crusher 4 x 6-8
Volumes =
Quad-70;Ham-70;Chest-55;Back-55;Shoulder-55;Lat-55;Bi-55;Tri-55

This is my first volume/intensity periodization setup I have done before. I modeled it after Poliquin’s intermediate bbing routine out of Poliquin Principles, I am excited to try it out. First week is to flood my body with volume while trying to keep intensity as high at the same time. Second week is lower volume a bit and allow for even more focus on intensity. The third week is an all out assault on stimulating the fuck out of all my muscles with as heavy poundages as possible.

Note: It’s very hard to hit arms with intensity after hitting overhead press and pull and horizontal press and pull.

I have added in a Weak Points training day on saturdays which consists of DB Lateral Raise 3x12, Preacher Curl 3x8 w/strip sets, Overhead Rope Ext. 3x12, and One-Arm Cable Concentration Curl 2x15.

Thanks again Go Heavy Fool and also a thanks to Kelly Baggett’s bodybuilding articles.(http://www.higher-faster-sports.com/bodybuilding.html) I am seeing gains again and I feel the excitement of weight training as I did when I first started. I can’t wait to go to the gym to lift weights again, my
overall attitude in general is more positive and I can see me reaching my goals now, 200lbs body weight here I come.

I’ll post weekly progress here to show how the rest of the mesocycle goes!

You’re welcome. You didn’t have to make a thread to thank me, you could have just sent me that PM… lol.

Anyways, glad I could help. We’re all students here man, and that means everybody. We’re all just trying to learn… I’ve been experimenting with exercise and diet for over 20 years and I still feel like a beginner. The only thing that’s advanced to me is my experience. Even the experts are still racking their brains trying to figure this all out. Some of it is simple and some of it is highly complex.

Take Chad Waterbury for example… probably the most advanced trainer here, and he’s still racking his brain trying to see the correlation between the nervous system and the muscles.

If you hit another rut, just remember to try to keep all the constants up like intensity, commitment, diet, rest, and experimentation. Never hurts to do a little extra just to find out for yourself what may be a breakthrough for you. Keep experimenting. It never stops.

Nobody ever stops learning in this game, and I mean nobody. Nobody knows it all. Not even me… hahaha. I consider myself a slave to the learning experience. I’m the grunt who will go in there and see if it works. I’ve done it all, even the BS routines, just to prove to myself that it wouldn’t work well for me. I’ve never been the type of person to discredit anything without finding out for myself first.

The one thing to keep in mind though is this… “Follow the source”. Find who and what gained success and learn from that. Most of the time, these successful people knew what they were doing. Who would you rather take training advice from “Arnold Schwarzenegger, or some 165lb guy with a degree in exercise science?” Follow the grunts. We’ve been there.