Smallguy's gonna drop 20ish

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posted by Smallguy

ok right now I'm sitting around 222 at night so Im' gonna say I gain 5lbs through they day and put my self at 217. i wanan get smaller and stronger.. not really concenred about being huge now I like to beable to mountian bike and lugging my 250lb ass up a muotian last year sucked.

so I'm getting off my really busy ass and gonna psot a journal here starting next week.

goals are gonna be

1. get to 200 for the summer maybe leaner maybe heavier dependnig on the mirror
2. try and improve my big 3 lifts whiel getitng leaner.

so I think I'll start around 2800 cals a day.. eat clean and do may cardio

anyways this starts sunday...with cardio I'm only gonna take and ECA stack and protien powder and vitmains for supps

I have epedrine so I'll start off with that and caffine 3 tiems a day like this

eph15mg
caffine 200mg
asprine 1 tab

lifting will be done on

monday--- legs
Tuesday-- chest/delt/tri

thursday --- back/bi

cardio will be done on

sunday
wednesday
fri
sat

I'm also gonna try try ot get back into pulling my sled a few days a week....not sure where it will be incoproate yet but I'm thinknig monday nights and friday at sompint because thursdays are not an option for me to pull.

anyways get on my ass if I don;t post a workout....they'll be pretty low numbers the first few weeks cause I've been on a break and don;t need an injury.

if u think my starting caloric intake is too high let me know cause I'm no cutting master.

posted by Joe_Ice

your cns is gonna need at least a day to recover . so if you squat and then try to D/L its gonna be pretty rough if you wanna lift maximal weights. might drain it pretty bad. everythign else looks pretty good i love pullin the sled

posted by Smallguy

yeha sorry shouldda been more clear I like to dead lift on my back day not on my leg day and rotate the lifts for deads

that should be fine for CNS recvory ??

I'll play it all be ear.... don;t wann overdue the cardio and beat up on my CNS

posted by Joe_Ice

yeah but even going heavy on squats, then going heavy on BENCH the very next day is gonna destroy ur cns most likely if u're training maximimaly ... I would try and do a MWF split

posted by president_fad

cosign on the next day thing, squats take it outta you hardcore. I think you could do bench then squats, as they dont take as much out of you IMO.

i do back - mon, bench wed-, legs - thurs

But if you can, i would reccomend doing it friday. I just do it thurs cus friday i like to get ready for the night early n shit, ima kid still :P

posted by Smallguy

cool I'll give this spilt a shot as it has workwed for me in the past.. but I know my bench is lagging(so u mgiht be on to something with CNS recovery) so my plan is to not bench for a bit and concentrate on improving my triceps strenght and jost doing db presses for chest instead of bench

I max bench is 260 I can only CG press about 190 so I'd liek to hit 2 plates plus before doing bench agan

posted by Smallguy

cool right now it's hard cause or my ride to chage this schduel too much but in a few weeks I won't be car pooling so Then I'll try switching it see how I react then.

posted by president_fad

ya my bench sux too. I dunno why, but all i can do is work at some stuff.

posted by Joe_Ice

heres how my bench routine goes (wets side method)

1.) barbell lift (floor press, cgbp , reg bench, incline, 3 board, etc) heavy either a signle, trips or 5s

2.) bb tricep lift ( rep range 3-6)

3.) DB tricpe lift (rep range 6-15)

4.) Lat workout (BB ROWs, Pulldowns, Chins, etc) pick one and rotate em

5.) rear delt workout.

posted by Smallguy

none of your guys ragged on me...lol

sunday was a wrtie off I spent 19 horsin bed with the stomach flu

today had to wait for the telephnoe compant guy ot get his ass over here so I couldn't lift but I did get in my cardio

posted by S.W.A.T.

I just wanna say that my brother said that he never puts a limit on him self. he lifts heavy weights that are hard to lift from the start and he lifts them until his muscles start to burn and when they burn that is good so he keeps going a little bit more. I seen him working at home but never in the Gym.
he also does not eat alot like u guys do and my older brother that must be why he is so lean?
Do u guys make your muscles feel like they r hot and burning and u still keep lifting or u stop?
just wanna know. thanks.

I know it is kind of offtopic but what the hell. sry

posted by mjllewellyn

I will not always use this as a measure for muscle training being effective, but sometimes I will do that once in a while ONLY. Not a priority, but usually after doing my normal sets, I will get that burn near the end.... thats what that one last rep does for me.

posted by gymphreak

if ya want a big bench, ya gota train them triceps!

posted by Smallguy

they're gonna get huge bro :D

yesterday I lifted legs

today did chest,delts,tris agonna do some cardio in a bit

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