Build A Model Body!

[Eclipseguy]

I've been trying to open my e-mail for the past 2 hours to recover photos I need from a photoshoot to finish up a couple of articles...yet I cannot :grr: :grr: :grr:

 

Therefore, I'm bored....and will write up weeks 3 and 4 of EQUUS' program

 

Week 3:

 

EQUUS WEEK THREE:

 

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, 225x5

 

Squat: 200x5x5 (warmup 115x5, 135x3, 165x1)

 

Row: 180x5x5 (one warmup set of 135lbs)

 

Workout 2 (wednesday)

 

Deadlift 175x5x5 (this is WEAK...if you feel the need, jump up 10lbs on top of this)

 

Squat: 170x5x5

 

Military press: 125x5x4 (4 sets)

 

Pullups: +25lbs x5x5

 

Workout 3 (friday)

 

Bench: 215x5x5

 

Squat: 115x5 135x5, 155x5, 170x5, 215x5

 

Row: 135x5, 145x5, 155x5, 165x5, 195x5

 

 

Minor changes, but they are significant. Week 3 is now getting tougher. Tell me if you fail, if ever. You should be eating 6 times per day with a balance of protein and carbs.

 

 

Week 4:

 

EQUUS WEEK FOUR:

 

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, 230x5

 

Squat: 210x5x5 (warmup 115x5, 135x3, 165x1)

 

Row: 190x5x5 (one warmup set of 135lbs)

 

Workout 2 (wednesday)

 

Deadlift 185x5x5 (this is (STILL) WEAK for a man of your girth...if you feel the need, jump up 10lbs on top of this)

 

Squat: 175x5x5

 

Military press: 130x5x4 (4 sets)

 

Pullups: +30lbs x5x5

 

Workout 3 (friday)

 

Bench: 220x5x5

 

Squat: 115x5 135x5, 155x5, 185x5, 225x5

 

Row: 135x5, 145x5, 155x5, 175x5, 205x5

 

 

If you can't get these weights for these two weeks, YOU SUCK....and a horse whipping will follow!

 

Eat big to get big. You'll have plenty of time for fat-loss/conditioning later where we'll thoroughly test your mental/physical sanity. It's here where you'll have plenty of time to curse our ancestors for creating our existance and brain-childing of such a maddening phase 3. Weird thing is that phase 3 is like heroin...once you start...

[Equus]

hahahahhahahahahahahaha!!! I seriously commend the colorful way that you're helping me!!! I luveet!!! In any case, the weight is going okay... doing fine still and i am coping.. eat big? hmmmmmmmmmmm..... we can do that... THATS THE EASY PART...

 

In any case, when all these targets are met and Im still asking for more, I'll give you a serious whipping.. (and I have the equipment to do that too! I run a horse stables facility!!! HAHAHAHA!!!)

 

Kidding aside, the weight looks okay... can still manage that but I will have to up my eating... The only exercise that Im have trouble with the most are the squats... my legs are just good for holding my body and balls into place... hehehehehee... that exercise, im struggling... otherwise, i won't complain about the rest... They're hard, bar none... but I'll cope.

[devlin_acura]

1. Are all of those exercise being done in one session ?If he does all of that exercies in one session, I bet that would take more than an hour? A workout should only last in less than an hour. Anyone, am I right?

2. I'm going to remove isolations starting Monday

3. The first time I did this exercises, I felt something in my triceps and shoulders on top of the movement. There could be something wrong with this exercise. I googled for it and there I found the shoulder and rotator cuff issue as Olympus said. I didn't do this exercise again.

4. Noted.

5. Will do pullups instead of lat pulldowns. I tried it this morning with just my bodyweight and I was able to get only 5 reps

6. 200 ab crunches (oh, I thought that is just one set, there's another one :sick: ) Abs are made of fast twitch fibers and these fibers are best stimulated with heavy and less reps. Anyone, am I right?

 

To learn is to unlearn. :goatee: Yes, master Yoda. I'm learning now.

 

2. im gonna remove my isolation exercise too. so what suggested compound exercises that would hit my bis and tris? (advice pls, anyone?!)

 

5. you're lucky you could get up 5 times... i could do only one.. hehehehe (could i use lat pulldowns instead?got no strength to pull myself just yet)

[devlin_acura]

This topic is for healthy discussion, NOT A FREAKING BLOG OR TRAINING JOURNAL. if you wanna make these types of posts, start a new freaking thread.

 

few of those guys who started this thread posted their programs, i guess there's no wrong if he also post his.

[jaymz]

2. im gonna remove my isolation exercise too. so what suggested compound exercises that would hit my bis and tris? (advice pls, anyone?!)

 

5. you're lucky you could get up 5 times... i could do only one.. hehehehe (could i use lat pulldowns instead?got no strength to pull myself just yet)

 

2. Barbell rows and pullups hit your back and your biceps at the same time. For triceps, bench and military press both hits the shoulders and triceps. I would recommend underhand grip for barbell rows as it involves the biceps more than the over hand grip. Anyone, am I right?

 

3. Lat pulldows and pullups are opposite to each in terms of how the body is dealing with resistance. In lat pulldowns, the resistance is coming towards your body whereas in pullups, it is your body which is coming towards the resistance. As Olympus said, lat pulldowns are a lazy man's out of the pullups. You can add strength in doing pullups. Maybe you can only do 1 today. Next week, who knows, you can get 2, then next week... Oh well, all depends in so many things. :goatee:

[Olympus]

SAbi ko nga po pang prepare. Pang pa init. Parang tinitreat ko yung sarili ko na begginer.

 

Sympre mararamdaman mo naman yon sa sarili mo if something is already wrong. Di naman yon puro heavy set eh.

 

Di mo rin alam kung gano ka bigat yung binubuhat ko. Sympre I wont push my self to my limit.

 

 

I honestly believe you're seling yourself short and not training properly. Its still your choice if you're satisfied with what you have. If you feel and when you decide to take it to the next level, let me know. But if you still wanna remain mediocre and stroke your ego, that's fine with me.

[Equus]

basta pag si andrean lumaki eh di siya tama... pag ako gumwapo eh di tama sina olympus... eh pag ako naging babae, eh di bading pala ako... hehehehehehhee... doing phase 2 tonight... wish me luck... upping my food intake also...

[Olympus]

Looks like some people here are becoming smarter and smarter way to go guys :cool:

[jaymz]

Since I already can get 5 reps out of my pullups, the way to progress to it in a 5x5 routine is obviously not to increase the reps but the weight by adding few pounds on top of my body weight. The problem is the gym where I work out doesn't have this:

http://www.bodybuilding.com/fun/ridgely8c.jpg

Does anyone here know where can I buy this belt? Or do you know any alternative or improvised gear that I can use to add weight for my pullups?

 

Well, it's not really because I want hang a measly 5lb plate right away. I just want to be prepared just in case the time comes when I would feel that my 5th rep is still as smooth as the first one

[Olympus]

Since I already can get 5 reps out of my pullups, the way to progress to it in a 5x5 routine is obviously not to increase the reps but the weight by adding few pounds on top of my body weight. The problem is the gym where I work out doesn't have this:

http://www.bodybuilding.com/fun/ridgely8c.jpg

Does anyone here know where can I buy this belt? Or do you know any alternative or improvised gear that I can use to add weight for my pullups?

 

Well, it's not really because I want hang a measly 5lb plate right away. I just want to be prepared just in case the time comes when I would feel that my 5th rep is still as smooth as the first one

 

I used to use a dog leash for a dipping belt back then.

 

As of now, I'd focus on getting all 5 sets and 5 reps with your bodyweight first before adding any additional resistance

[devlin_acura]

Since I already can get 5 reps out of my pullups, the way to progress to it in a 5x5 routine is obviously not to increase the reps but the weight by adding few pounds on top of my body weight. The problem is the gym where I work out doesn't have this:

http://www.bodybuilding.com/fun/ridgely8c.jpg

Does anyone here know where can I buy this belt? Or do you know any alternative or improvised gear that I can use to add weight for my pullups?

 

Well, it's not really because I want hang a measly 5lb plate right away. I just want to be prepared just in case the time comes when I would feel that my 5th rep is still as smooth as the first one

 

bro, are you doing 5x5 on your other exercises? how did it go? are you using same weight throughout the 5 sets?

 

one variation i read was doing 5sets of same weight, you may fail at the latter sets but its ok... once you complete all 5 sets without failure, you could add weight. is this method ok?

 

another variation was to start at low weights and start adding weight as you go along each sets. just like equus program.

 

but these are for week 1-3 only... the succeeding weeks, that i dont understand yet.

 

question, i think 5x5 phase I is enough for me, i mean, after i am ease with the weights im using in 5x5, ill increase them by 5 or 10 lbs, then do 5x5 again and after a time that i got used to the weights again, ill add up more. is it ok? hope you could give advice, especially from EG or Olympus... thanks in advance.

[Equus]

did phase two first day last night... then after i had a two egg tuna omelette and a glass of skim milk... and a large toblerone chocolate bar... hehehehehehhe!!!!

 

oh yeah, i tried the tabata after the workout... i used thrusters... but very light weight... luveeettttttt........

[jaymz]

I used to use a dog leash for a dipping belt back then.

 

As of now, I'd focus on getting all 5 sets and 5 reps with your bodyweight first before adding any additional resistance

Yes, of course, 5x5. Things should never be rushed. Maybe, I'm just excited to see a belt like that hanging in my room and I'll be visualizing myself doing pullups with a 50lb plate hanging from my waist...

 

bro, are you doing 5x5 on your other exercises? how did it go? are you using same weight throughout the 5 sets?

 

one variation i read was doing 5sets of same weight, you may fail at the latter sets but its ok... once you complete all 5 sets without failure, you could add weight. is this method ok?

 

another variation was to start at low weights and start adding weight as you go along each sets. just like equus program.

 

but these are for week 1-3 only... the succeeding weeks, that i dont understand yet.

 

question, i think 5x5 phase I is enough for me, i mean, after i am ease with the weights im using in 5x5, ill increase them by 5 or 10 lbs, then do 5x5 again and after a time that i got used to the weights again, ill add up more. is it ok? hope you could give advice, especially from EG or Olympus... thanks in advance.

Yes, but not all the time. I'm just following Equus' routine and applying my own 5RM (5 reps max) weights. If you'll do a 5x5 with around 90% of your 5RM in all sets, expect that the last set will be :sick: If you can see, the routine does not call for all 5 sets with the same weight. There would be days where you only progress from around 50-60% of your 5RM to around 100% 5RM in your last set. But you are expected to increase all of your lifts by the following week.

 

I haven't fully understand the mechanics/theories/principles of the 5x5. I haven't read that much (I will if time will permit). But like I said, since this a low rep range and intense routine and a big change from my typical workout, I'm on it.

 

As for my progression, I always bring four 1.25 lbs micro plates when I go the gym. Not all gym have it. I use it for increasing my weights in small increments.

 

As for the duration/phase of the 5x5, I'm not really thinking of it. For the meantime, all that matters to me is that I do everything right and what I'll see in the mirror weeks from now

Edited August 8, 2006 by jaymz

[Equus]

one main thing here is to eat... make sure that you eat or else you can't recuperate as effectively... I am getting stronger i think... My bench is at 230 pounds at 5 reps... very nice... the tabata is a nice workout too... a bit on the straining side...

[Olympus]

bro, are you doing 5x5 on your other exercises? how did it go? are you using same weight throughout the 5 sets?

 

one variation i read was doing 5sets of same weight, you may fail at the latter sets but its ok... once you complete all 5 sets without failure, you could add weight. is this method ok?

 

another variation was to start at low weights and start adding weight as you go along each sets. just like equus program.

 

but these are for week 1-3 only... the succeeding weeks, that i dont understand yet.

 

question, i think 5x5 phase I is enough for me, i mean, after i am ease with the weights im using in 5x5, ill increase them by 5 or 10 lbs, then do 5x5 again and after a time that i got used to the weights again, ill add up more. is it ok? hope you could give advice, especially from EG or Olympus... thanks in advance.

 

I'm now doing a conjugate method of our progression and the 10x10.

 

It would be better if you got your top 5 for the squat, bench press, deadlift, standing military press dynamic rows and pullups to make it more accurate so that we can accurately make the poundages you will use