My Journal - holla

[kaush949]

Hi,

I have been visiting this forum for the last 2 years. Posters like Karky, Chillen and many others helped me learn a lot about weight training. Here's a bit of Info about my current routine and regimen. I posted this in the wrong forum a week ago and I think it belongs here. In the post below Chillen is trying help me with my Biscep problem.

We are posting in the blind, so-to-speak.

To put his in proper perspective, post some pics. What was your starting position when you began training?

Would you happen to have a starting pic and a current pic?

I'll try to get one up ASAP

What is your age, "current" weight, and height? What was your starting weight a year ago?

I weigh 165-170 pounds now, my hieght is 5'11'', I have been working out for 3 years, but made most gains after starting a FBW 1 year ago. I started at 160 and reached around 175-180 pounds. I have been cutting for last 2 months and I have lost 10-15 pounds. I guess my body fat is around 12-14% now

Post your "entire current routine in detail" and how often you perform it. When you specify your routine, list "exactly" the order you perform the exercises.

Day 1:

Deadlifts or Power Cleans 5x5 or 5x5,4,3,2,1
Bench Variation 3x8-10
Pull ups 3x8-10
Dips 3x8-10
Barbell Biscep Curls 3x10-15 - Drop Sets

Day2: Break

Day 3:

Front/Normal Squats 5x5 or 5x5,4,3,2,1
Bench Variation 3x8-10
T-Bar row 3x8-10
Hand Clap push ups 3x8-10
Calf Isolation 3x8-10

Day4: Break

Day5:
Dumbell Step ups or Lunges 5x5
Military Press/Dumbell Rows 5x5
CLose Grip Chin-ups
Weighted Push Ups

Day6-7: Break

Some weeks I get only 2 workout sessions though

IMO, if you perform a FBW, there is nothing wrong with performing direct arm exercises within this program as many times as you perform the FBW, unless the body gives you feedback to the contrary.

How long have you been isolating the arms--ONCE per week? If you are performing a FBW, and arms once per week, are the arms included in the FBW or is done separate on a different day?

Just 1 excercise once a week

How often has your routine changed during the course of this passed year? Has training your arms within your FBW always been once per week?

Yes, I just vary the reps in my FBW, I used to do 3x8 supersets but lately I have been doing 5x5 (Rapid sets - no supersets). For squats I also tried doing the 20 rep routine.

Where in your FBW do you place arm training (if its included)? Have you changed the placement of arm training during the course of this passed year? Mixing arm training can be beneficial, but one has to be careful and "mindful" on how it effects other body parts. For example, if you perform a variety of bi exercises, and then right after perform exercises for the back, it is possible for the bi to weaken out before the back is properly exhausted (the same in reverse as in doing back before bi work). Which "can" effect the amount of weight used and reps performed

Wow, didn't know this, I do my biscep workout at the very end, I don't specifically isolate the tri's since they are pretty much hit well by bench/dips/pushups.

How many calories do you consume per day?

During my current cutting - Around 1500-2000
During Bulking - Around 3000-3500

What is your personal approximated MT-Line?

I think 2500-3000

When you say you have been eating slightly below the MT-Line, how many calories are we talking about? When did you start your cut?

2 Months ago, I have been eating well below maintainence (1500) and it has shown rapid fat loss. I have jacked up my calories to around 2000 now though.
What were your calories like prior to this cut in calories?
Around 3000 I think

The reason your arms are lagging as compared to the rest of your body "could be many" (including your genetics). It could be the frequency of training v rest ratio. The intensity of the training. The progression of the training. Infrequency of training. Your diet.

Yeah, my forearms are pretty small infact kinda girly. Its mainly because of my bones infact. I usually get good 8-10 hours of sleep.

When you get right down to it, what you have been doing "exactly" needs to be examined, and not in bits and pieces of information. Examining and learning from the present (past) information can allow for a changed future. In other words, open up a tad more, and give some more information. This will allow the members to examine more "thoroughly" what you have been doing, to see where you need to make some potential changes to get the results you desire.

Thanks Chillen, I hope the information I provided is helpful. I read all your posts and I think you and Karky really know your stuff. It would be great if you could help me out

Best wishes,

Chillen

Cheers




My Current Cutting Diet:

Breakfast:
6 egg whites
Snack:
15 Almonds/15 walnuts
Lunch:
1 Chicken Breast, 1 Cup vegetables, 1 mixed fruit shake
Snack:
1 bowl fruits, 1 glass carrot juice, 1 Subway Sandwich - 6 inch double meat brown bread
Dinner:
1 grilled chicken leg, 1 bowl fruits, 1 Carrot juice




Any improvements to my diet and routine would be great