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.(Bodybuilding Articles) 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!