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loupenguin
03-12-10, 3:10 pm
Name: Louis Spear
Age: 20
Starting Weight: Somewhere between 136-138. Will Find out tomorrow morning!
Week 1?s Diet Plan
Ratios/Macros, 2490 Calories (210g Protein, 90g Fat, 210g Carbs [Not counting veggies])

6 Meals each containing 35g protein & 15g of fat & 30g carbs (With fruits and vegetables added as directed) I am not really counting veggies unless they are calorically dense. We'll see!





Tri Phase Lifting Plan

Phase 1?Volume

The goal of Phase 1 is to increase the volume (number of sets) each week. In addition to adding sets each week you should always strive to lift a greater load each workout.
? Week 1 = 2 sets per exercise
? Week 2 = 3 sets per exercise
? Week 3 = 4 sets per exercise
? Week 4 = 5 sets per exercise
Rest time = 90 seconds between sets.

Workout 1 Back+Traps
Workout 2 Chest+Shoulders
Workout 3 Legs
Workout 4 Arms

Monday-Back+Traps
Deadlift 2-5 X 6-10
Pull-Up 2-5 X 6-10
Bent Over Row 2-5 X 6-10
BB Shrug 2-5 X 6-10
DB Shrug 2-5 X 6-10

Wednesday-Chest+Shoulder
Bench Press 2-5 X 6-10
Incline DB Press 2-5 X 6-10
Dips 2-5 X 6-10
Military or DB Press 2-5 X 6-10
DB Side Lateral 2-5 X 6-10

Friday-Legs
Squats 2-5 X 6-10
Stiff Leg Deadlift 2-5 X 6-10
Leg Press or DB Lunges 2-5 X 6-10
Leg Extension 2-5 X 6-10
Leg Curl 2-5 X 6-10

Saturday- Arms+Calves
BB Curl 2-5 X 6-10
Close Grip Bench 2-5 X 6-10
Skull Crusher 2-5 X 6-10
DB Curl 2-5 X 6-10
Standing Calf Raise 2-5 X 6-10
Seated Calf Raise 2-5 X 6-10

The rep range for Phase 1 is 6-10, which means you want to get at least 6 reps but no more than 10 reps. If you cannot get 6 reps then the weight is too heavy. If you can get more than 10 reps then the weight is too light. Once you can complete 10 reps with a given weight you should increase the weight for the next set. For example, if you can squat 225 lbs. for 10 reps the increase the weight to 235 lbs.




Phase 2?Intensity

The Goal of Phase 2 is to lift a near maximal load for low reps. There will be no changes in the number of sets you complete, just the load you lift.
? Week 1 = 8-RM
? Week 2 = 6-RM
? Week 3 = 4-RM
? Week 4 = 2-RM
Rest time = 2-3 minutes between sets.

Workout 1 Upper Body A
Workout 2 Lower Body A
Workout 3 Upper Body B
Workout 4 Lower Body B

Monday- Upper Body A
Bench Press 3 X 2-8
Bent Over Row 3 X 2-8
Military Press 3 X 2-8
BB Shrug 3 X 2-8

Wednesday- Lower Body A
Squats 3 X 2-8
Stiff Leg Deadlift 3 X 2-8
Seated Calf Raise 3 X 2-8
Close Grip Bench 3 X 2-8
BB Curl 3 X 2-8

Friday- Upper Body B
Incline Press
Pull-Up
DB Shoulder Press
DB Shrug

Saturday- Lower Body B
Deadlift
Front Squat or Leg Press
Standing Calf Raise
Skull Crusher
DB Curl

The rep range for Phase 2 is 2-8, but unlike Phase 1, you are going to shoot for a given rep number for each workout. The goal for week one is to use a weight that allows you to complete 3 sets of 8 reps; week two is to complete 3 sets of 6 reps; week three is to complete 3 sets of 4 reps; week four is to complete 3 sets of 2 reps. Each week you will be lifting a heavier load. For Deadlift it may be something like:
? Week 1 = 315 for 3 X 8
? Week 2 = 335 for 3 X 6
? Week 3 = 355 for 3 X 4
? Week 4 = 375 for 3 X 2

If you prefer, you can do arms after legs on the lower body day since the volume is lower on leg day. Some people may prefer to do all of the upper body in one workout because they find leg training more taxing or just because of personal preference. I leave it up to each individual to decide whether they prefer to train arms in the upper body workouts or the lower body workouts.

Phase 3?Frequency

The goal of Phase 3 is to hit each muscle more frequently than Phase 1 & 2.

Workout 1 Whole Body A 2 X 4-6 Rest = 2 mins
Workout 2 Whole Body B 2 X 6-10 Rest = 90 sec
Workout 3 Whole Body C 2 X 10-12 Rest = 30 sec
Workout 4 Weak Point

Each workout uses different exercises and different rep ranges, though the same exercises could be used for each workout if one prefers. The goal is to do two sets of an exercise for each muscle group. Here is an example of how this workout could be set up:

Workout A (Mon)???.
Squats??..
Stiff Leg Deadlift??..
Seated Calf Raise??..
Flat Press??..
Bent Over Row??..
Military Press??..
Barbell Shrug??..
Close Grip Bench??..
Barbell Curl??..

Workout B (Wed)
Leg Press??..
Lying Leg Curl??..
Standing Calf Raise??..
Incline Press??..
Pull-up??..
DB Side Lateral??..
DB Shrug??..
Skull Crusher??..
DB Curl??..


Workout C (Fri)
Leg Extension
Seated Leg Curl
Donkey Calf Raise
Decline Press or Dips
Rack Deadlift
Cable Lateral
Low-Pulley High Row
Tricep Pressdown
Cable Curl

Weak Point Training (Saturday)

The weak point training day is here so each individual person can pick what they need to work on. If you need to bring up your back and calves, then work your back and calves. If you need to bring up your chest and biceps, then work your chest and biceps. An example Weak Point day for chest and biceps would be:

Incline BB Press 3 X 4,8,12
Flat DB Press 3 X 4,8,12
DB Curls 3 X 4,8,12
Hammer Curls 3 X 4,8,12

It is common for people to have underdeveloped calves, forearms, and posterior (rear) delts. The weak point training day would be perfect to workout on these muscles. An example routine for these weak points would be:

Calves Standing Calf Raise 3 X 4,8,12
Seated Calf Raise 3 X 4,8,12
Forearms BB Forearm Curl 3 X 4,8,12
DB Forearm Curl 3 X 4,8,12
Rear Delts DB Rear Lateral 3 X 4,8,12
Reverse Pec Dec 3 X 4,8,12

At this point in your training you should have an idea of what exercises you need to do in order to bring up your weak points. Because of the low volume of training during the week (a total of 6 sets per muscle group), there should be a low chance for overtraining to occur even though you are hitting your weak muscle group very frequently.

Supplements:
Currently have:
MAN Swagger
Jack3d
NO Shotgun
**Xtend**
**Solution 5**
Typical MGN whey





Lets go!!!!!

Smash weight!

loupenguin
03-12-10, 8:04 pm
3-12-2010 Friday

Squat:
135x10
135x10
135x9
135x10
135x10

Stiff Leg Deadlift:
185x10
PuoxTC8Qk1c
185x10
185x10
225x7
2VfvJMiw4Zs
225x7

Standing Leg Curl
4 set 10-12

Leg Press:
Plate per side: 10 10 10
Plate +25: 8 10

Abductor and Adductor
4 sets 6-10 i could not bare to do 5 sets haha

Leg Extension
175x10
175x8
155x11
145x10
145x10

Notes:

Today is first day of SPRING BREAK!
I Tried BPI's 1More Rep and that stuff is pretty solid. I like it soooo much more than jack3d! I really enjoyed it, i would love to give it another try, but i only got 1 sample. But it was solid, i def. approve.I got blue rasberry flavor, which tasted good, and mixed quite well.

I was not feeling doing squats with 155.... but i hit PRs with stiff legged dead-lift, its alright, as long as im feeling good and happy, and hitting some PRs and so on then im pleased. Successful day!!!Im going to write up a a review later :)



This morning after 2 meals and prob mad bloated..what everssssss hahah.
For those who are curious to what i look like and now will learn i can;t pose for shiiiznat...
lj2yXB7oUYE

loupenguin
03-12-10, 8:05 pm
how do you embedd youtube stuff in here.?

loupenguin
03-15-10, 9:00 pm
Saturday 3-14-2010

BB curl 55BB 10 10 8 6 5

Close grip smith : 35perside: 10 10 9 9 9

Skull DB 25. 10 9 9 7

DB curl 25. 10 9. 7 6 5

Seated calf 5 sets

Side abs 4 sets 60DB

Rear delt 10db (3 sets of 10 controlled)

Seated calf 4 sets

Rope Down: 2 x 10

Stend calf 200x10 10 8 180x7 drop set to 120x5

Diet:

5 Meals
35p 30c 15f Not counting Traces!


Solid Workout! Tried Juggernaut, and im not a fan. A lot of motivation . LAst day of Phase 1 of tri-phase. Heading to Cabo tomorrow. Lets go warm weather!



Side Note im in CABO AND ITS PHASE 2 BABY!

NJC_Manhattan
03-15-10, 9:01 pm
Welcome and looking good.

loupenguin
03-16-10, 10:38 am
3-15-2010 Monday
Upper Body A

Bench
135x8
135x8
135x7

BB Row
155x8
155x8
165x8

DB Shoulder Press
35x9
40x8
40x7

BB Shrugs Concentration Squeezes
225x8
225x8
225x8

DB Flys
25 x 12 ( 2 sets)

Front Delt Raise:
12DB x10 (2 sets) controlled

Diet was Weird Today
Meal 1 35p 30c 15f
Meal 2 Solution 5
Meal 3 Chicken Cesear Salad
Meal 4 Oats, PB, Whey
Meal 5 Oats, PB, Eggs, S5
Meal 6 Dymatize, PB

Wierd yea..im in Mexico... so yea haha


Notes: I act. got a wild pump, in my forearms due to all the holding cuz i do have any straps... yet. I took pics, i'll upload later.

Nice workout, it was Day 1 of Phase 2 of Triphase. Im starting to get the hand of BB rows, at first they felt awk, not its coming to me.
On a side note, im in love with Dymatize 12hour Fudge Brownie, the AA profile is sick, and it really keeps you full and is more than tolerable, IMO it is delicious.
Again i'll put up pics tomorrow ish.


HOW DO I POST PICTURES?!?!?!?!

loupenguin
03-18-10, 12:07 am
WED. 3-17-2010

Phase 2: Week 1:

Lunges: 2 35DBs
3x8

StiffLeg DeadLift
205x8
205x8
215x9

Calf Raises: 2 50Dbs
4 sets to burn

Close Grip Bench:
115x8
125x8
125x8

BB Curl
75x8
75x7
75x7

Leg Ext.
170x9
170x7

Diet: Scivation's Guru's Plan.

M1.
Whey, eggs
Oats
PB

M2.
Whey, eggs
Oats
PB
Blueberries

M3
Whey, eggs
oats
PB
Blueberries

M4
Chicken sausage, chicken
broccoli and cauliflower

M5
Cottage Cheese/Whey
PB
Milk

Close Grip Vid.
http://www.youtube.com/watch?v=HTDarB9yvBw

Notes: I tried BPI's Rx6, pretty solid and strong supp. pretty good price, and only 1 pill, really nice. I hit PRs on Close grip. Check out my VID! Sadly at the gym im at there is no squat rack, so instead i did DB lunges and DB calf raises and the heaviest DB they have are 50DBs haha. I still got a solid workout sesh done! PRs hit! About Diet, Im feeling super full!!!! jesus!

loupenguin
03-19-10, 7:57 pm
3-19-2010

Incline BB
115x8
115x7
115x6

DB Shoulder Press
35x8
40x9
40x9

Lat PullDown
3 sets

Low Row
2 sets
DB Flys
2 sets

Shrugs 50DB heaviest gym had Super concentrated 4 sets of 8 squeeze HARD AS POSSIBLE

5 sets Cable crunch 8-10

Left Pec. Work
1x8 Muscle Recruit/concentration.

Diet

Meal 1
Whey, Egg Whites
Oats
PB

Meal 2
Whey, Egg Whites
Oats
PB
Blueberries

Meal 3
Whey, Egg Whites
Oats
PB
Blueberries

Meal 4:

Meal 5:

Notes: I tried Hemo rage black again today, 1 serving. It really gets the job done, and im not going insane and the pumps are pretty good and recently my pumps in general have been pretty good. I cannot say i am disappointed with it, its done its job, and i think PRs were set. Shoulder Press are coming along! :)

About time im advancing weight! I took measurements today as well. I will post either tomorrow/sun. or mon along with weight.


http://www.youtube.com/watch?v=pBI3lc18k8Q

Also, im going to update my sig soon. :)