Winter Bulk

[Dlove]

Dlove does this look any better to you?

Chest/Shoulder

Weighed in at 177lbs today, down 5lbs. I am starting to lose a little strength but its more annoying and depressing that something to worry about I think.

BB Flat Bench 135x10/185x8/225x5/255x2/265x1

DB Incline 80x10/90x8/100x4

DB Fly 40x10/50x10/60x10

Shoulder Press Machine 140x6/150x5/160x4

BB Raises 85x10/105x10/125x4.5

Weighted Dips BWx10/BW+45x10/BW+90x5.5

Super Set with calve work


If I do some shoulders on chest day and drop my shoulder day what do you think the rep range should be? Hit them heavy or lighten up a little and get a burn?

Sorry for the late response Barn. Ive been out of pocket for over a week, big move then no internet till today and im freakin sick havent hit the gym in a week.

THATS WHATS UP! Is what I have to say for your lifts on that day. Perfect! Maybe down the road few more warm-ups then a lot of rest between you ME sets on the Flat Bench. That always seems to help trigger some more strength. Good job keeping the log and your lifts going. So you went to see the socs, sweet! How they look this yr.?

 

[mikea]

Dlove does this look any better to you?

Chest/Shoulder

Weighed in at 177lbs today, down 5lbs. I am starting to lose a little strength but its more annoying and depressing that something to worry about I think.

BB Flat Bench 135x10/185x8/225x5/255x2/265x1

DB Incline 80x10/90x8/100x4

DB Fly 40x10/50x10/60x10

Shoulder Press Machine 140x6/150x5/160x4

BB Raises 85x10/105x10/125x4.5

Weighted Dips BWx10/BW+45x10/BW+90x5.5

Super Set with calve work


If I do some shoulders on chest day and drop my shoulder day what do you think the rep range should be? Hit them heavy or lighten up a little and get a burn?

I am not Dlove but ill give my advice anyhow

Now first off i wouldnt do flat bench no where near the max, its just not worth it(injuries), it rather hit inc./dec or dumbells. I would do more warm ups on it also. The second chest excercise i would throw away completaly, and just finish off with a killer 20rep widowmaker on whatever chest excercise. THATS IT, cycle or not. I have never seen anybody gain strentgh or mass going to failure with assistance work, i always want to(damn ego) but as soon as i do theres a plateu.

I like to train my shoulders on chest day, keeping in mind that they get hammered in all presses, i do warm ups and then do 3x10 working sets with at least 2reps in the tank. Occasionally i will throw in a couple of sets rear or side delts if needed, but never front delts!

If you decide to do them together try and do a 2 week cycle where you do military presses as your main heavy move and then hit chest exercises as accesorary lifts. It will make you pressing moves go up big!

Also if you want max pressing deveploment i would throw in some tricep work like 3x10 and no more tri work that week.

And as i tell everyone, look into DC extreme streches for that lil extra growth and recovery.

Anyways just my 2cents, keep up the good work!

 

[Dlove]

After reading this more closely (like looking at his reps) your right Mikea going 1-2 rep to failure is bound to get ya a shoulder injury. I was waiting for you to jump on this and say it dropping that second movement and just sticking to a lot of warm-ups on the flat and maybe little flyes for assistance. Man I just hit chest this morning and took Mikeas advice on 1 compound movement and my fuckin chest feels blasted. I personally dont like flat bench so I used the 2 board I just made and man I love Deadlifts but I think board press my not be my favorite, but Zercher Squats comin on Saturday for the first time might chamge my mind again, lol.
Barn maybe try what Mikea suggested for me check out post in training section. I did 5 warm-ups then 2 core sets of board presses then 2 warm-ups and 3x10 flyes. Felt great keeping at 5 rep me with one in the tank. This might not work for everybody but just playing around with it couple weeks back and now this morning it blasted me. I absolutely love this style of lifting and feel focused and in control cause im not bouncing from one exercise to another.

 

[barnzy7]

Thanks for the suggestions guys, Im going to take both your advice and try either the first or 2nd routine mike posted up. The only concern I have is that Im trying to cut so the calorie deficit may not allow me to grow like I would like. What do you guys think?

I'm going to have to take a few days to learn more about it, and to find out what some of those lifts are, to be honest I didnt know what most of them were lol. Im going to look into the extreme stretches too after hearing such good things about them.

Had another question, how many reps do you guys do for the warm ups?

 

[estray]

I wouldnt expect to grow when cutting. Also, im not a fan of heavy ass lifting when on a calorie restricted diet. When i say heavy ass i mean anything below 5-6 reps.

 

[Dlove]

Barn you can check out the extreme stretches by joining intensemuscle. It's an incredible site for training advice, principles etc...
I hear ya on the exercises man, I needed to look a few up too. Zercher Squats and Pull-threws I hear yield amazing results. Youtube will show you how to do them. The first routine Mikea posted looks awesome im starting that one this saturday. The boards might really help you as well. Jusy go to home depot and ask for 2 2x6 boards cut 13inches. Nail them together with 2 half inch nails and your good to go. I made one like that and another for a spotter to hold.
As for the strenghth and growing while cutting it is extremely difficult. Cardio and diet plays a massive role in determining that.
Whats your diet like now bro? Maybe you could post it up?

 

[Dlove]

Sorry man you asked bout the warm-ups I lke 10,10,8,8,6 then the core sets of 5

 

[barnzy7]

Meal 1: Cup Oatmeal, 2 hard eggs, 4-6 egg whites

Meal 2: Protein Shake/w water

Meal 3: Fresh Veggies, hummus, grilled chicken

PWO: Protein shake, cup rice OR fruit

Meal 5: Salad, ckicken/fish

Meal 6: Protein shake OR chicken

Drink between 1-2gallons water a day, multi vitamin,flax oil, fish oil, glucosamine/chondroiton. 1-2 glasses skim milk a day. Some days a throw in a couple hard boiled eggs instead of a protein shake, the eggs I can get for free at the dining hall, short on money so try to preserve my protein shakes

On cardio/ab days I take out PWO and time my gym time in between 2 meals.

 

[TheMilkMan]

I wouldnt expect to grow when cutting. Also, im not a fan of heavy ass lifting when on a calorie restricted diet. When i say heavy ass i mean anything below 5-6 reps.

I couldn't agree more. Preserving muscle mass and maintaining your strength is your main goal when cutting. I would be careful training too heavy when cutting because you will increase the chances that you will be over-training.

 

[mikea]

I couldn't agree more. Preserving muscle mass and maintaining your strength is your main goal when cutting. I would be careful training too heavy when cutting because you will increase the chances that you will be over-training.

Im gonna jump in and dissagree with you both here

I think lifting heavy is a must when dieting, for the reasons milky just said. I go for pr´s even on a diet. Now if you train heavy when bulking, why the heck would you change what got you there in the first place. Wouldnt it make sense to train the same way when cutting to make shure to maintain. And those are pretty much DC´s words not mine. And what do DC`s guys do when cutting? Yup DC training

So dont cut the intensity but the volume instead!

 

[mikea]

Thanks for the suggestions guys, Im going to take both your advice and try either the first or 2nd routine mike posted up. The only concern I have is that Im trying to cut so the calorie deficit may not allow me to grow like I would like. What do you guys think?

I'm going to have to take a few days to learn more about it, and to find out what some of those lifts are, to be honest I didnt know what most of them were lol. Im going to look into the extreme stretches too after hearing such good things about them.

Had another question, how many reps do you guys do for the warm ups?

Also look at the madcow 5x5 program!

Yeah bro, gaining while cutting is just not gonna happen...If you want to cut, do it now and gain after, trying to do them both at the same time wont give you much.

As far as reps go, start with about 10 and as the weigth goes heavier the reps should go smaller. Last couple of warmups i do is sets of 5reps.

 

[barnzy7]

Yeah my goal right now is just to cut to like 8%bf or so. Next winter Im planning on doing my first PH cycle, Im sure Ill be talked out of it when the time comes tho lol Im going to give everything you guys said a shot and see what works best for me.

Back/Bi

Wide grip pullups BWx10/BW+45x6/BW+45x6/BWx10

BB Rows 135x10/225x10/245x8

T Bar Machine Rackedx10/R+45x10/R+90x10

Reverse Grip Lat Pull 160x10/180x10/200x7

DB Curls 35x10/45x6/50x4

HIIT Cardio

 

[Dlove]

This youtube clip might give ya a good example what the pro's do when cutting.

800x2 6 weeks out Mr.O

YouTube - Ronnie Coleman deadlift

 

[barnzy7]

This youtube clip might give ya a good example what the pro's do when cutting.

800x2 6 weeks out Mr.O

YouTube - Ronnie Coleman deadlift

Almost 5 times my weight haha...

Abs/cardio today. Diet was perfect.

Had baseball today, threw my first bullpen of the spring, only went about 75-80%, did try to let the last two go. They were clocked at 87mph, nothing great and probably stupid for me to even try to bring it this early but just wanted to see if the added muscle helped at all.

My delivery is so herky jerky now, very unsmooth, but hoping that could maybe even be an advantage and throw off batters, im 5'8 so its already and advantage when I get out there, deceiving when they see how hard I can throw.

 

[coquito]

slow and steady bro.....lol

 

[barnzy7]

Chest/shoulder/tri

I forgot most of my stuff today, was going to try one of the plans mike posted up but couldnt remember exactly so did the best I could.

Bench 135x10/155x10/175x8/195x8/215x6/235x6/255x5

DB Shoulder Press 55x8/65x8/70x7

Dips BW+45x8/BW+45x8/BW+90x6

DB Incline 60x20


Question for you guys, widowmaker sets are 1 set of max weight for 20 reps right? Ive never done them before or heard of them. First time trying them, def. could have gone heavier than 60's

 

[mikea]

That looks very good if you went balls to the wall heavy A litle bit worried about how heavy you went with the assistance work tho, looking at your reps you went near failure?

Yes widowmakers a 20rep max set, kinda where you run out of power at about13-15reps and just get those extra reps(no spotting) somehow. Be carefull with them tho, very advanced. Just do em but if your strentgh starts to stall on the next workout drop them out. There best done with legs, IE SQUAT!!! Kills you tho

 

[barnzy7]

That looks very good if you went balls to the wall heavy A litle bit worried about how heavy you went with the assistance work tho, looking at your reps you went near failure?

I didnt have any reps in the tank on my lest set of every exercise.

 

[mikea]

ok bro, read again what i posted for dlove. That way your gonna crash your cns and overtrain.

 

[barnzy7]

Abs/cardio...diet was good