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Health & Fitness
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Old 11-11-2013, 02:39 PM   #1
Charlescrs6
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Charles' Log/ Advice thread

What's up guys. A little about me - I'm 21, currently in college in RI. I've been working out for roughly 2 years now off and on. I'm currently 6'2" and 197lbs. I'm usually very good about eating and I've been successful in cutting weight, but lately I've been eating (and drinking) like garbage and it shows in my midsection. I'd love to hear any advice from you guys on how I can reach my goal of the same weight but bench 1RM @ 275, Squat 1RM @ ~375, and DL... just a 1RM, haha. My current numbers are Squat 300 and Bench 225. I have never deadlifted and know I need to.. just don't know the form and have no one to teach me. I'm going to start watching videos.

Here's how I currently workout:

Monday:
Squat 5x5 @ 245
Bench 1x8 @ 135, 2x6 @ 185, 3x3 @ 210. - This is roughly how I will go
Seated DB Military press 3x7 @ 70lbs ea.
Incline BB bench: 3x10 @ 135
Cable Flies
Tricep overhead EZ-bar curl

Tuesday:
Wide Grip Pullups 3x8 @ BW
BB row 1x10 @ 135, 2x10 @ 155
Seated cable row 165x10x3
Lat pull down
DB Standing Bicep curl 3x10 @ 40lbs ea.
BB curl 3x10 @ 70lb.

Wednesday:
Off - Usually play basketball

Thursday:
(same as Monday)
Squat 5x5 @ 245
Bench 1x8 @ 135, 2x6 @ 185, 3x3 @ 210. - This is roughly how I will go
Seated DB Military press 3x7 @ 70lbs ea.
Incline BB bench: 3x10 @ 135
Cable Flies
Tricep overhead EZ-bar curl

Friday:
(same as Tuesday)
Wide Grip Pullups 3x8 @ BW
BB row 1x10 @ 135, 2x10 @ 155
Seated cable row 165x10x3
Lat pull down
DB Standing Bicep curl 3x10 @ 40lbs ea.
BB curl 3x10 @ 70lb.

Note: I do switch these up some times. For instance, I'll do DB bench press, barbell military press (standing or seated), and occasionally I'll incorporate RDLs into my workout.

So here's where I need help. I know how to diet well and I was very good at it. I need to start working on this again. I mostly want to know if I should switch up the routine? I'd love to start doing front squats, power snatch, cleans, etc. Just have no one to teach me the correct form so its difficult. I know most of you guys have been lifting a lot longer than I have and are much stronger, so would love to hear your advice.
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Old 11-11-2013, 02:55 PM   #2
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your routine seems fine. I actually like it because it's not filled with bs. There's lots of compound movements and you do all kinds of rep schemes. How often do you increase weight? If you want to learn how to clean you should watch some vids and then take some and we can help. I never had anyone teach me either and my cleans are pretty decent. Throw is the deads though for sure and do front squats instead of back some days.

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Old 11-11-2013, 03:03 PM   #3
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your routine seems fine. I actually like it because it's not filled with bs. There's lots of compound movements and you do all kinds of rep schemes. How often do you increase weight? If you want to learn how to clean you should watch some vids and then take some and we can help. I never had anyone teach me either and my cleans are pretty decent. Throw is the deads though for sure and do front squats instead of back some days.
Yeah I agree, I need to work on learning those movements.

I've been stuck at the same weight on bench for 3 months or so now. Even switching up dumbbells and barbell.. just can't go higher really. Squat I've been gradually increasing. Seen a lot of gains in the last month... In fact, hit a new PR the last two times I've gone.
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Old 11-11-2013, 03:18 PM   #4
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Yeah I agree, I need to work on learning those movements.

I've been stuck at the same weight on bench for 3 months or so now. Even switching up dumbbells and barbell.. just can't go higher really. Squat I've been gradually increasing. Seen a lot of gains in the last month... In fact, hit a new PR the last two times I've gone.
I hear you man. I'm naturally not very strong so it's frustrating to hit a wall. Try dropping down and working back up. also, weighted dips. See what happens.
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Old 11-11-2013, 04:44 PM   #5
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I hear you man. I'm naturally not very strong so it's frustrating to hit a wall. Try dropping down and working back up. also, weighted dips. See what happens.
Yeah I'm going to try different reps/ sets and see if I can switch it up. I am too pretty naturally weak..

Today (Did push yesterday)

Pull:
Wide grip PUs- 3x8 @BW
BB Row- 1x10 @ 135, 1x10 @ 155, 1x10 @175
Seated machine row- 1x10 @ 150, 2x8 @ 165
Lat pull down- 3x10 @ 120
Standing DB bicep curl 3x8 @ 40 (ea hand)
DB Shrug superset 3x10 @ 90 (ea hand)
EZ curl bicep curl 3x10 @ 70





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Old 11-19-2013, 10:12 PM   #6
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Well, got strep throat last week so was off from Tuesday until today.

Today's workout:
BB Bench- 135x8, 185x5, 185x5, 185x5, 185x5, 185x4, 175x5
Incline DB Bench- 50x8, 60x8, 70x5x2
Seated BB Shoulder Press- 95x8, 115x8x2
-Flies
-EZ bar skullcrusher supersetted w/ ez bar flat bench- 70x8x3, Failure on bench part

Pretty good day... dunno why my bench is weaker than normal. Started eating better again today, too:
Breakfast (9AM)- 3 eggs over easy cooked in EVOO, 4 pieces of bacon, banana
Lunch- none, was at school all day
Dinner (6PM)- Pint of chicken noodle soup, pasta with asparagus, green peppers, red peppers finished with EVOO and parm. cheese
PWO (9PM)- Whey shake (40 grams protein)

Not enough calories though, I know.
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Old 11-19-2013, 10:16 PM   #7
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Charles' Log/ Advice thread

You said what I was going to say. Just eat a little better.


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Old 11-19-2013, 10:29 PM   #8
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Yeah.

I'm still trying to figure out how I should be eating. Should I be doing a clean bulk to get stronger? Or should I be cutting calories until I look aesthetically better, then bulk up?
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Old 11-20-2013, 12:23 AM   #9
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Re: Charles' Log/ Advice thread

Not enough food dude! No wonder your bench hasn't gone up. I think you should clean up the diet and focus on eating tons of food and keep up what you've been doing for workouts, adding in at least deadlifts

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Old 11-20-2013, 09:05 AM   #10
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Yeah.

I'm still trying to figure out how I should be eating. Should I be doing a clean bulk to get stronger? Or should I be cutting calories until I look aesthetically better, then bulk up?
I dont know what you look like.
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Old 11-20-2013, 11:13 AM   #11
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Quote:
Originally Posted by Charlescrs6 View Post
Well, got strep throat last week so was off from Tuesday until today.

Today's workout:
BB Bench- 135x8, 185x5, 185x5, 185x5, 185x5, 185x4, 175x5
Incline DB Bench- 50x8, 60x8, 70x5x2
Seated BB Shoulder Press- 95x8, 115x8x2
-Flies
-EZ bar skullcrusher supersetted w/ ez bar flat bench- 70x8x3, Failure on bench part

Pretty good day... dunno why my bench is weaker than normal. Started eating better again today, too:
Breakfast (9AM)- 3 eggs over easy cooked in EVOO, 4 pieces of bacon, banana
Lunch- none, was at school all day
Dinner (6PM)- Pint of chicken noodle soup, pasta with asparagus, green peppers, red peppers finished with EVOO and parm. cheese
PWO (9PM)- Whey shake (40 grams protein)

Not enough calories though, I know.
You need to eat A LOT more if you're looking to get those numbers up. Just my little opinion. Take it like a grain a salt. I'm about 20lbs less than you and eat three times that. I don't know your ability to gain a lose weight though.
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Old 11-20-2013, 12:08 PM   #12
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Charles' Log/ Advice thread

Like I said, it was an unusually light day on food. The precious month I have put on 5 pounds but was eating like garbage. I'm trying to eat healthier, but eating MORE.


I'll post a pic later.


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Old 11-20-2013, 04:18 PM   #13
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Today 11/20: First time Deadlifting.

Squat: 135x8, 225x5, 245x5x3, 245x4
Wide grip PU: BWx8x3
Deadlift: 135x5, 225x5x3
Seated Cable Row (close grip): 165x8x3
Incline DB bicep curl: 30x10x3 (each hand)

Pics (no fapping):



Food:
Breakfast (7:30AM): 3 eggs cooked in EVOO, 1/2 avocado, 3 slices of deli turkey, banana
Lunch (1:30PM) : Salad with italian dressing topped with 3 slices of deli turkey and 1 slice of Swiss cheese
PWO (3PM): Whey shake (40g protein)
Snack (4PM): Protein bar (20g)
Dinner (6:30PM): Chicken breast sauteed with bag of frozen vegetables. Teriyaki sauce. Served over white rice
Snack (9PM): Banana, greek yogurt bar
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Old 11-20-2013, 04:23 PM   #14
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little lose around the mid section but I'd still keep eating a lot. I'd add in some HIIT cardio twice a week and keep up with what you're doing.

How did you feel with the deads? I'm always worried about people do them for the first time alone. You can always post vids here for help.
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Old 11-20-2013, 04:27 PM   #15
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little lose around the mid section but I'd still keep eating a lot. I'd add in some HIIT cardio twice a week and keep up with what you're doing.

How did you feel with the deads? I'm always worried about people do them for the first time alone. You can always post vids here for help.
Yeah I'll post some squat and DL videos soon. Definitely when I get a better hang of the DL. I'm pretty confident in my form on Squat as I've been doing it for 2 years now. I go

HIIT sounds like a good plan. I play basketball but not enough recently. I think that helps a lot.
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Old 11-20-2013, 04:30 PM   #16
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If I were you I would bulk now, just eat clean and lift heavy. What are your goals?
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Old 11-20-2013, 04:47 PM   #17
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If I were you I would bulk now, just eat clean and lift heavy. What are your goals?
Six pack. Lol.

But really.. Deadlift.. 375? I dunno
Bench: 275
Squat: 375
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Old 11-20-2013, 04:58 PM   #18
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Six pack. Lol.

But really.. Deadlift.. 375? I dunno
Bench: 275
Squat: 375
Easily doable, just eat and lift heavy. I've learned from some of the more seasoned guys on this forum to just go as heavy as possible even if it means doing 2-4 rep sets. On bench as an example, 3 sets of two reps at 225 is better than one set of 8 at 185 if you want to increase strength.

Also don't be afraid to fail on a lift, just be careful, use spotters etc.
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Old 11-20-2013, 05:55 PM   #19
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Six pack. Lol.

But really.. Deadlift.. 375? I dunno
Bench: 275
Squat: 375
What are your current 1rep maxes?
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Old 11-20-2013, 06:11 PM   #20
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225 on bench, 300 squat, no idea on DL. Probably 300 or so, but today was my first time doing the movement.


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