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silverback31 private msg quote post Address this user
Hi Everyone,

I am back in the gym from next week after a 12 month hiatus..had lots going on..knee injury..moved places, job wise and family wise..so finally back on Monday

To supplement my fulltime job wich is in IT, I would very much like to become a fitness cover model..like the ones you have interviews for here on SS.com. I have been researching simplyshredded.com, t-nation.com, bodybuilding .com on what routine to pick up and get into it.

I have tried the 5 day split...PHAT...5X5...5/3/1, but that was before my injury and break. Before my break I was 82 kgs, with 10% bodyfat...now I am 74kgs with 12% bodyfat..lost all the gains..

What I am looking for is a honest routine which has yielded results for people who like to train hard.

My goal at this stage is to get some size, put some muscle on. My bodyfat is around 12% right now , If i can get it down to single digit lets say 9-10% that would be an added bonus as I would be competing for a fitness model job that is my next goal.

I have been looking at routines here like Chad Waterbury's 10X3 , Total body and others, but am like a lost creature in here. I dnt mind starting with the 5 day split but need help with the right rep/sets scheme My current stats are:

Bench: 90 kg
Squat: 120kg
Deadlift: 120kg
Overhead press: 60kg
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FiremanSi private msg quote post Address this user
In to help.
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silverback31 private msg quote post Address this user
Thanks mate. .. Very much appreciated

Any suggestions?
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mikew private msg quote post Address this user
Quote:
Originally Posted by silverback31
What I am looking for is a honest routine which has yielded results for people who like to train hard.


Bro any good routine (designed by a professional) will yield results if you work hard. However, you also need to train smart. You can make gainzz with a 3-4 day split. Less is more sometimes - a less intense split makes it easier to pursue over the long term.

5x5 seems like a good fit. But your goals are mixed up. You say something about putting on size and something else about cutting into single digits body fat.

How old are you?
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Frostshock private msg quote post Address this user
Honestly I think diet yields better results than a specific routine - if you have that in check the rest tends to follow so long as you lift heavy and progressive overload. I've done 5x5, brosplit, PHAT and 5/3/1 so far - my diet has been in check for PHAT and 5/3/1 and that is when made the most gains.

You seem to want an aesthetically pleasing body so I'd say PHAT or PPL could be something for you - either way so long as you know HOW to eat for your goals you should have no problems reaching them. Do you track your macros?

What IT field are you in? Fellow nerd here, I'm in programming

Welcome to the forum and in to help dude
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Trev182 private msg quote post Address this user
In!
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silverback31 private msg quote post Address this user
Thanks everyone for checking in..

Monday will start a new beginning..will start with 5 day split to get my form back for 6 weeks..then switch things up..

Writing a program..will post soon..will love the critique
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tamere01 private msg quote post Address this user
In for this.
A bit of advice I have is to take a routine which is tried and tested instead of making a routine yourself.
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silverback31 private msg quote post Address this user
I will be basing my routine on this..

http://www.t-nation.com/free_online_article/most_recent/a_tried_and_true_bodybuilding_program_template

the 5 day split...reason being i had my most gains when i was on a single body part split...will get stronger and then move onto PHAT or PPL or 5/3/1
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silverback31 private msg quote post Address this user
2 questions...

- how do u measure foods like pasta and oats..cokked or raw?

- any breakfast suggestions..I work in the mornungs 9-5 so cook my breakfast overnight..
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silverback31 private msg quote post Address this user
@Frostshock I am into project management for a software development compant
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silverback31 private msg quote post Address this user
Bad start..twisted my back while asleep..cant even move properly..will wait and watch.
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tamere01 private msg quote post Address this user
sucks about your back dude.
Regarding your questions
1, Oats 100% raw and pasta I personally measure them raw because difference in how you cook them etc changes the weight BUT check the label and see if it gives you the details for raw or cooked (most give raw).

2, w.e you feel like but ideas for a quick breakfast are
Whey+ milk and oats and a piece of fruit
glass of milk and a PB sandwhich
etc
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silverback31 private msg quote post Address this user
@tamere01 thanks mate

i usually have

- Scrambled eggs made of 3 egg white..3 whole eggs..with two slices of whole meal toast with peanut butter

- pancakes made of 3 egg whites..3 egg yolks mixed with 50 gm raw oats..peanut butter..honey and mashed banana..top it with maple syrup.

it really depends how much time I have after work..going home..walking the dog and helping my partner with a 7 mont hold baby...apparently not much!!
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silverback31 private msg quote post Address this user
another question for everyone..

what macro spli to be used for a cut..

and what macro split for slow bulk?

what I was thinking is to initally be on a cut..to get my bf down...and then go on a slow bulk

what site or how do you peeps calculate your macros..

i once sued this..
http://www.muscleandstrength.com/tools/bmr-and-daily-calorie-calculator.html

base don the followinmg:

age : 32.(almost)
weight: 75( for some reason I am up akilo since i started this log)
height: 6ft
level of activity: i chose moderate( 3-5 days of exercise a day)/..

it gives me 2748 maintainence cals...isnt that too high??
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silverback31 private msg quote post Address this user
browsed with macros tagged thread and found another calculator..

http://iifym.com/iifym-calculator/

based on this my BMR is 1760 something and my TDEE is 2542...

Which one to chosse?
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silverback31 private msg quote post Address this user
THis will be my routine for the next few months to get me back on track..

Day 1: Back and Hamstrings

1. Snatch Grip Rack Pulls: 4X8
2. Bent Over Rows: 4X8
3. Pullups/chinups: 3X6-10
4. One arm Dumbell Rows s/s Straight Arm Pulldowns: 3 X8-12
5. Seated rows s/s Lat pulldowns: 3 X10-12
1. Deadlifts: 5X5
2. Glute Ham Raises s/s good Mornings: 3X6-10
3. Lying leg Curls: 3 X 10-12

Day 2: Shoulders and Abs + Calves

1. Barbell Shoulder Press/Behind the neck press: 4X8
2. Arnold Press: 4 X6-10
3. Dumbell Lateral Raise: 3X10
4. Uproght Rows S/s Shurgs: 3X10
5. Rear Delt Raises: 2X12-15
6. Seated Calf Raise s/s standing Calf Raises: 4X10-15
7. Plank s/s hanging Leg Raise

Day 3: Arms + HIIT

1. Close GRip Bench Press s/s barbell Curls: 4 X8
2. Skull Crushers s/s Incline Dumbell Curls: 3X8-12
3. Triceps Pulldowns s/s preacher Curls: 3X12-15
4. Bench Dips s/s Rverse Curls: 2 X15

HIIT: 30 sec sprint/bike/cross trainer
60 sec rest
repeat 8 times

Day 4: Quads + Abs

1. Barbell Squats: 5 X 6-10
2. Front Squats: 4X8
3. Leg Press s/s Leg Press Calf Raises: 3X8-10
4. Leg Extensions s/s Goblet Split Squats: 3X12
5. Walking Lunges: 3 X10-20

Day 5: Chest + Abs + Calves

1. Dumbell Bench Press: 5X5
2. Barbell Incline Press: 4X8
3. Dumbell FLye s.s Pushups: 3X8-12
4. Dips
5. Ab exercises
6. Calves as above.

Any thoughts???
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silverback31 private msg quote post Address this user
http://www.brookfarm.com.au/products/porrij/power-porrij/p/4792

just bought this stuff...looks good..couple with egg white scramble..breakfast sorted for a few days...
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silverback31 private msg quote post Address this user
went two days last week..

Saturday: Shoulders and Calves

1. Barbell Shoulder Press: 4 X 8,6,6,5(40, 42.5, 45,45)
2. Arnold Press: 3 X10(17.5), 8(20), 6(22.5)
3. Dumbell Lateral Raise: 3X10,10,10
4. Upright Rows S/s Shrugs: 3X10,10,10
5. Rear Delt Raises: 2X12,12
6. Seated Calf Raise: 4 X 8

Sunday: Quads

1. Barbell Squats: 6 X 12(70), 10(75),8(77.5),8(80),7(82.5),6(90)
2. Front Squats: 3X8
3. Leg Press s/s Leg Press Calf Raises: 3X8-10

was short on time so had to walk out
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silverback31 private msg quote post Address this user
My first aim.is to get a bot of gut that I have to go away...its not much..just preventing me from having a flat stomach..

How do I ho about it as in the best approach..I am right now eating unsdr my maintainence..
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