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Old 01-25-2013, 05:02 AM   #1
spiritthief
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Default Chasing the motherload - Breaking the beginner/advanced barrier

All right. This post will be the me thinking out loud about the next 6 months. Mostly goal setting for now. Any comments welcome

TRAINING
- Start a 12 week cycle of 5x5 using current PR's parallel with Recon Ron pull/chin programme. After 12 weeks evaluate, and if so, rinse and repeat. Goal is to add 30kgs to deadlifts and squats and 15kgs to BP at the end of Quarter 2.

Week1
M: SQ,BP,RoW,Chins
T: Chins,Pullovers,Dips,Abs,gluts + misc cosmetic whatever
W: SQ,MP,DL,Chins
T: Chins,Pullovers,Dips,Abs,gluts + misc cosmetic whatever
F: SQ,BP,RoW,Chins
S: Chins / pushups supersets at home
S: Rest and eat

Week2
M: SQ,MP,DL,Chins
T: Chins,Pullovers,Dips,Abs,gluts + misc cosmetic whatever
W: SQ,BP,RoW,Chins
T: Chins,Pullovers,Dips,Abs,gluts + misc cosmetic whatever
F: SQ,MP,DL,Chins
S: Chins / pushups supersets at home
S: Rest and eat

Rinse and repeat.

FOOD
Current bodyweight: 94kg
Target bodyweight: 100kg

@100kg I will need:
BMR: 1800
Maintenance(BMR*1.75 (Harris-Benedict / very active)): 3150
Gain mode(+10%): 3465
Protein(1g/pounds): 220g

[Protein mini-game

6 eggs - 38g
200g Chicken breast - 62g
1 can of tuna - 42g
2 scoops shake - 38g
1 l milk - 33g

]


*might worth thinking about a creatine cycle?! Some research required.

Last edited by spiritthief; 01-25-2013 at 05:37 AM. Reason: Protein mini-game
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Old 01-25-2013, 05:14 AM   #2
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Good luck man, and welcome to the board!
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Old 01-26-2013, 11:53 AM   #3
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Never hurts to try creatine. If you have a few extra dollars, research the stack of creatine and beta-alanine.

Good luck! Will be following.
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Old 01-26-2013, 01:30 PM   #4
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Keep us filled in when you can on your journey.
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Old 01-27-2013, 03:12 AM   #5
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I would defiantly start using creating if I was you. And if you can afford it then there is no reason to cycle it once you start it.
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Old 01-27-2013, 04:00 AM   #6
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Thanks for the advice. I havebought Creatine Phosphate. I will see how this cycle goes.
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Old 02-10-2013, 11:13 AM   #7
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How are things? Keep that motivation high.
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Old 02-11-2013, 03:43 AM   #8
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Thanks for asking. Upon watching Bearded Beast's videos I decided to drop Tuesdays and Thursdays. I am on week 4 of this new 5x5 cycle, weights are fairly low hence maximizing sets, so doing a bit of hypertrophy work, meanwhile eating like a pig, I can already see positive changes in size, and I am really relaxed and happy, never hungry. I am in a good place / mood. Can't wait to hit a bit heavier load, but trying to remain patient. Also, working with 10-12 reps of lighter weights helped me focus a lot on technique. I will be much better equipped in terms of proper movements for the future I think.
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Old 02-11-2013, 09:40 AM   #9
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Alan just told me that BendtheBar and Bearded Beast are the two personalities of the same guy. Epic lol . And I though you just promoting his video channel because it is good.
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Old 02-11-2013, 10:30 AM   #10
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BtB = BBOD = Steve

I will second the creatine and the extra rest days.

I am also trying to get my pull ups back up and doing them with the heavy days. IMO, priming the lats is a good idea when squatting, DLing, bench, etc as they are a key spine and shoulder stabilizer... I am intrasetting them with the first sets of my session...check my journal for details...
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