Build A Model Body!

[Eclipseguy]

yahoo!!! Lets see what this work out program will do to me... now time to look for my emergency steroid pack...

 

If you weigh 200lbs now and cannot deadlift at least 400lbs raw after 5 months, you had better focus, as we'll be administerin' a whoopin' if you don't

 

Keep talking about steroids, and I'll set your deadlift goal to 600lbs :hypocritesmiley:

[Eclipseguy]

Format - Weights x reps x sets

 

Workout 1 (monday) rest at least 5 min in-between squat and row sets.

 

Bench: 115x5, 135x5, 155x5, 185x5, 215x5

 

Squat: 180x5x5 (warmup 115x5, 135x3, 165x1)

 

Row: 160x5x5 (no warmup since rows follow squats)

 

Workout 2 (wednesday)

 

Deadlift 155x5x5

 

Squat: 155x5x5

 

Military press: 115x5x4 (4 sets)

 

Pullups: +15lbs x5x5

 

Workout 3 (friday)

 

Bench: 205x5x5

 

Squat: 115x5 135x5, 155x5, 170x5, 195x5

 

Row: 135x5, 145x5, 155x5, 165x5, 175x5

Feel free to ask questions.

 

Note that this training program starts out easy, and then gets hard in the 3rd-5th week. The reason for this is that the first two weeks is to deload your nervous system from the previous overtraining you've likely been doing :goatee:

[Olympus]

Equus,

 

If you follow the program thoroughly, you'll make gains.

[devlin_acura]

Go Eguus! Hope you get good results!

 

EG, yung weights ba is in lbs? ang bigat pala ng mga binubuhat nyo

bench press ko kasi is 20 lbs lang (kakahiya) pero 12 reps 4 sets. a month ago nga 10 lbs lang so i consider it accomplishment na din na tumaas strength ko.

 

thanks.

 

ps.. which is better? dumbels or barbels para sa bench press / chest press?

 

thanks again.

[Sl@MDuNk_Mitsui14]

daan daan lang, long time no post nako, I was sick (actually Im still sick) havent hit the gym for almost 3 weeks now, i lost 10 pounds already. pero im feeling a lot better now. I'll start lifting again tomorrow. and to answer devlin acura's question, I like barbels than dumbels for chest presses. works better for me.

[Equus]

did the first day today... nice... the squats were killers... i have weak legs... otherwise, pretty good... but it seems like m not as tired as i should be... no rush though... will give it some time..

[Eclipseguy]

did the first day today... nice... the squats were killers... i have weak legs... otherwise, pretty good... but it seems like m not as tired as i should be... no rush though... will give it some time..

 

Finish it up with Tabata for 4 minutes if you want to crawl out of the gym :cool:

 

Seriously...the problem with most people is that they think that they need to be anniliated to stimulate their body for size and strength. There could be nothing further from the truth. The principle for progress is to stimulate, not anniliate. But then again, you can't help that feeling with our Phase 3 training....where most guys run to puke at least once throughout their course :goatee:

[Eclipseguy]

Go Eguus! Hope you get good results!

 

EG, yung weights ba is in lbs? ang bigat pala ng mga binubuhat nyo

bench press ko kasi is 20 lbs lang (kakahiya) pero 12 reps 4 sets. a month ago nga 10 lbs lang so i consider it accomplishment na din na tumaas strength ko.

 

thanks.

 

ps.. which is better? dumbels or barbels para sa bench press / chest press?

 

thanks again.

 

Yep...those are in lbs. We all had to start somewhere. When I began training I could only bench press 75lbs with a barbell. This is what I can remember. Part of my memories can only envision me struggling with the bar It has been 16 years, and I started without help from anyone, so the memories are fuzzy.

 

Now I can bench press 325lbs without special gear and including a slight pause at the chest and without spotter...at 185lbs bodyweight....and my back isn't really arched like you'll see a powerlifter arch their backs.

 

Good things come to those who wait, and if they want it bad enough.

 

Again, we all had to start somewhere.

[Olympus]

Finish it up with Tabata for 4 minutes if you want to crawl out of the gym :cool:

 

Seriously...the problem with most people is that they think that they need to be anniliated to stimulate their body for size and strength. There could be nothing further from the truth. The principle for progress is to stimulate, not anniliate. But then again, you can't help that feeling with our Phase 3 training....where most guys run to puke at least once throughout their course :goatee:

 

And you had to remind me since its 10x10 for bench and rows for me later :grr: :grr: :grr:

[hairy_one]

And you had to remind me since its 10x10 for bench and rows for me later :grr: :grr: :grr:

 

 

its simple 30 minutes lifting (no need for extreme weight), 30 minutes cardio, and eat fruit and salads during the day and 1 normal meal at night. thats it. no need to be a genuis

[Equus]

correct... no need to be a genius... cant be an idiot about it either... its also simple, if yer goals are simple... but if you want to be the best or you want maximum results, then its not the simple...

[Equus]

the average person? average person where? kung average person in a bar in pebble beach then we all look like s@%t compared to them... kung average person in a war torn, famine infested area then we all definitely look better than them... i don't believe in looking better than the average person... I always believe in looking better than what you used to look like in the past... Self improvement both physically and mentally is what everyone should constantly be striving for... we have a term in rock climbing... "you always compete against your last climb..." meaning every time you climb, you should climb higher or reach higher than the last time... always pushing your limit... always becoming better...

[Equus]

if yer always competing with other people, then sad part of that is that there will always be somebosy better than you... always.

 

but if yer competing against yerself all the time then you can push your body to YOUR OWN limits... not to anyone elses... Y cut yourself short in life? its bad enough that we can't seem to always have enuff time or resources to do everything that we want to do... we might as well do very well, all the things that we do have time for...

[jaymz]

Format - Weights x reps x sets

 

Workout 1 (monday) rest at least 5 min in-between squat and row sets.

 

Bench: 115x5, 135x5, 155x5, 185x5, 215x5

 

Squat: 180x5x5 (warmup 115x5, 135x3, 165x1)

 

Row: 160x5x5 (no warmup since rows follow squats)

 

Workout 2 (wednesday)

 

Deadlift 155x5x5

 

Squat: 155x5x5

 

Military press: 115x5x4 (4 sets)

 

Pullups: +15lbs x5x5

 

Workout 3 (friday)

 

Bench: 205x5x5

 

Squat: 115x5 135x5, 155x5, 170x5, 195x5

 

Row: 135x5, 145x5, 155x5, 165x5, 175x5

Feel free to ask questions.

I think I have seen this routine/program somewhere in the net (goes by the name 5 x 5 ). I guess I look for it and read the mechanics/theory/principles whatever of this one before I would go asking more questions here.

 

Just some few simple questions:

I have read a lot of times that our lower body is composed of many slow twitch (spelling check, anyone ) fibers and the way to train these muscle type is through high repetitions (12 and above)? So how squats have gone to 5 reps only with heavy weights? Or is the number of sets will make it look like with a "high repetition" routine for squats?

 

Squats 3 times in a week? :sick: Well, it's not that I already have my own take on this. I'm just curious EG or Olympus, could it lead to overtraining? (the dreaded word in weight training :goatee: )

[Eclipseguy]

the average person? average person where? kung average person in a bar in pebble beach then we all look like s@%t compared to them... kung average person in a war torn, famine infested area then we all definitely look better than them... i don't believe in looking better than the average person... I always believe in looking better than what you used to look like in the past... Self improvement both physically and mentally is what everyone should constantly be striving for... we have a term in rock climbing... "you always compete against your last climb..." meaning every time you climb, you should climb higher or reach higher than the last time... always pushing your limit... always becoming better...

 

I was thinking Mogudishu like in Black Hawk Down "Sergeant Eversman, you really like the skinnys ?"

 

I can't believe he had the nerve to post that either. Unbelieveable....almost.

 

You are exactly right. It's easy to look better than the average person. Most people can do that by being skinnier than a bean-pole. Others can do it simply by training intelligently for 4-8 weeks and getting more results than someone else from an ordinary Rizal gym can do in 4 years.

 

And know this...if you are not benching 245 for 5 reps by the time you get to Eclipse with your natural size, we'll have a whole gantlet of Tabata waiting for you.