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Old 04-07-2016, 10:53 AM   #1
hellbrecht
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Default From zero to hero

Well guys, you can find my description in the topic where new members introduce themself.

I open a training log to benefit from your critics and advice. I was already told that the volume of my program was a bit too high so I will reduce it a bit, especially for dead, before finding a prewritten program that is best for my goals.

Tuesday 05/04/2016 :
-BP : 3@90 kg (200lbs) ; 3x5@87.5kg (192lbs) ; 5@80 (175lbs) quite disppointed here, I had 5@90 last week and could not get it this week, I don't understand those up and down on BP :cry:
-Squat : 3x10@95kg (210lbs) ; 2x10@90kg(200lbs)
-Incline BP : 4x8@60kg (135lbs) so fucking weak on incline _
-Bulgarian split squat : 4x12@45kg(100lbs) (4 sets for each leg)
-CGBP : 4x15@50kg(110lbs)
-Triceps Pushdown : 4x20@23kg(50lbs)

Thursday 07.04.2016 :

-Deadlift : 4x10@115kg(253lbs) + 2x10@90kg(198lbs) with snatch grip to strengthen upper back.
-Yates Row : 4x10@65g(145lbs)
-Chin-up : 2x8 + 2x6@BW
-Lat-pull down : 4x10@47kg(103lbs)
-OHP : 3x10@42.5kg(95) + 2x10@40kg(90lbs)
-Lateral Raise : 4x20@6kg(15lbs)
-Cable rear delt : 4x20@10kg(22lbs)

Felt good on the workout, I feel like I have a decent progression on dead, row and OHP but I stall hard on my vertical pulling movement and don't know what I could do about it, add more volume ? if anyone have a tip to improve number of chin-up/pull-up feel free to give it ^^ I was thinking of the grind the grove method but I can't have a pull-up bar in my appartment :cry:

Last edited by hellbrecht; 04-07-2016 at 11:14 AM.
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Old 04-07-2016, 11:05 AM   #2
miked96
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Welcome. Your doing full body 4 times week, working 6 days a week, and have low T. Your doing too much. I would scrap that program completely and switch to something you can recover from.
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Old 04-08-2016, 09:28 PM   #3
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Quote:
Originally Posted by miked96 View Post
Welcome. Your doing full body 4 times week, working 6 days a week, and have low T. Your doing too much. I would scrap that program completely and switch to something you can recover from.
it's true.

hellbrecht: when I was at your weight/experience I did too much.

when I dropped to training full-body 2x/week, I gained 10lbs of muscle in a semester.
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Old 04-08-2016, 09:34 PM   #4
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Welcome! The guys here have lots of experience & great advice.
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Old 04-08-2016, 11:52 PM   #5
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Stay healthy, stimulate, don't annihilate, they say!
Great to see you starting a log!
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Old 04-09-2016, 03:01 PM   #6
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Hi guys,

Thanks for all the welcoming and I really appreciate you take the time to help me, even if, I'm not gonna lie ^^' I'm pretty sad that I have to decrease my volume cause I'm so afraid to lose the little that I gain :'( Will definetly listen to you just will have to take 1-2 weeks to make the idea go through as it's hard for me (sry about that).

If you know a program that could be good for me feel free to give me your though. Idealy I would love :

- training the big lift 2 times a week
- Love the 10 rep scheme better than the 5 at least I feel that I make more progress on it cause very often I stall on 5 sets especially on BP.

But if my desire ain't good I will change them.

As far as it goes, my recovery is overall fine cause I have my 7-8 hours of sleep from monday to friday and easely 9 hours on saturday and 12 hours on sunday (as I just sleep, prepare the food for the week and train on sunday and do a little walk of 1 hour and a half).

Training of the day 09.04.2016

-Squat : 4x5@117.5kg (260lbs) + 5@115kg(250lbs) I add to rerack take a breath to finish the 5th rep of the 4th set so I decided to decrease the weight for the last set.
- BP : 3@75 kg (165lbs) + 2x10@70kg (155lbs) 1 second pause rep
- Front squat : 4x10@70kg(155lbs)
- Incline dumbell press : 4x8@30kg (66lbs)
-Triceps Pushdown : 4x20@25kg(55lbs)

Overrall I felt good on that workout so I'm pretty happy, the squat slowly goes up so that's cool, still having trouble on the BP.

PS @ Miked : I though I was doing a split like leg/chest/triceps (2 days) and back/shoulders/biceps (2 days) not a full body that's probably one of the reason my program sucks ^^'
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Old 04-09-2016, 06:52 PM   #7
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Nice work, Hellbrecht!
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Old 04-10-2016, 07:34 AM   #8
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Thanks yangwenbin

Sunday 10.04.2016 :

-Deadlift : 2x10@117.5kg(260lbs) + 10@110kg(242lbs) + 10@100kg (225lbs)
-Pull-up : 8/8/6/6 Jesus I'm so weak on pull-up can't understand why those damn pull-up ain't go up :'( :'(
-Dumbell Row : 4x12@28kg(62lbs)
-OHP : 3x5@55kg(121lbs) + 2x5@50kg(110lbs)
-Upright row with wide grip : 4x10@35kg(77lbs)
-Rear delt : 4x20@22.5kg(48lbs)

Deadlift is hard as fuck but kind of feel good with the OHP. Overall I kind have problem to make my back grow.

I have some idea of push/pull or upper/lower workout based on what I have read on this site/forum and other ressources. I will probably post it on my presentation as it's there that the idea that I did too much volume was pointed out to me.

Hopefully I will be able to pack some muscle mass haha ^^ will also post my diet soon.

Last edited by hellbrecht; 04-10-2016 at 10:09 AM.
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Old 04-10-2016, 08:11 AM   #9
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Great work going on here, hellbrecht.

Every way you say that you're weak, you honestly don't seem to be! Very solid sessions there, mate.

Keep it going, and you'll be making all kinds of gains.
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Old 04-10-2016, 02:34 PM   #10
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Hell*..... I agree with Dray. You are way far from weak. And given your history, you have made some genuine gains.

Now, you are doing way too much volume with way too many reps in your scheme.

If getting bigger and stronger is your goal....seems like it is....I would open up a private dialog with Miked96. I've been in this game for 34 years now and when I need advice - Mike is one of three guys I trust enough to turn to.
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