Silverwex's Bulking Thread

[silverwex]

CARDIO - 11 AUGUST 2005

10 minutes jog

3 mins HIIT

2 mins HIIT

2 mins HIIT

2 mins HIIT

 

[silverwex]

CARDIO - 14 AUGUST 2005

10 minutes jog

4 mins HIIT

2 mins HIIT

2 mins HIIT

1 mins HIIT

 

[silverwex]

CARDIO - 16 AUGUST 2005

10 minutes jog

4 mins HIIT

2 mins HIIT

2 mins HIIT

2 mins HIIT


*************************
10 minutes HIIT - NEW RECORD

 

[Lifeforce]

dude.. congrats on the record.. but don't you ever lift normally? I miss your lifting sessions

 

[Double]

yaaaaaaaaaa we want to see some silver lifting DELUXE!!!!!! give it to the crowd we are hungry!:cheer:

 

[Jariel]

All that cardio is a killer eh? I'm doing the same at the moment too, but I'm looking better by the week.

Being "big" is great, but few things beat the satisfaction of being ripped and seeing that sixpack coming into view. That's when you know you're one of the beautiful people.

Have you tried carb cycling by the way? I've been doing it for a few weeks and the results are good. My energy doesn't drop as dramatically as it did while I was cutting either.

 

[semag]

hehhehe, true jariel *looks down and pinches the roll on the stomach*

but damnit, I'm not willing to lose reps! I already went through one cutting cycle where I got weak, and I felt like a fukkin pvssy.

 

[silverwex]

cool, theres a discussion going on in my thread - first time ina while! lol

Right, lets answer some questions.

Life: I still lift (3 day cardio, 3 day lifting - one day off - saturday), but have been maintaining my old routine as im running low on the €'s - im only only like 1.2g protein per lb for the time being. Hopefully 2g (or more) will strenghten my lifts. Will i notice this straight off, once i start eating more?

Double: If you're hungry go eat some tuna!!! So you want me to post my routine or my maxes? Or what? Thanks for the interest!

Jariel: Nice to see ya on my thread. I dont have a clue what carb cycling is! Is that when you lessen your carb intake and then bring it up for a while, then back down or something? I just cut back on majority of carbs after 6/7pm (go to bed about 1am). Ive only lost about 1.5/2% BF so far (im about 7/8weeks). Not good.

Semag: I know all about the 'roll of fat on the stomach'. lol. have way too much of that at the moment. Dammit! More cardio called for!

 

[silverwex]

CARDIO - 18 AUGUST 2005

10 minutes jog

rest

10 minutes jog

Started to pi$$ rain once i stepped into the field and that put me off doing HIIT for some reason! lol.

 

[Double]

just wanted to know your newest lifts/workouts

 

[silverwex]

hell man, my routine has been the same for like the last few months, changing it big time in sept tho!

here ya go. PS - Post your routine will you please? And a sample of your daily meal plans? Thanks. Need new ideas asap!


MY CURRENT ROUTINE
******************

TRICEP/SHOULDER/CHEST DAY

4 x Military Press x 4-6 reps

2 x Upright Rows x 5-8 reps

2 x Shrugs x 6-8 reps

3 x Bench Press (with medium grip) x 4-6 reps

2 x Skullcrushers (negative reps) x 5-8 reps

2 x Dips x 4-6 reps


BICEP/BACK DAY

3 x Pull Up (wide grip) x 4 reps

3 x Bent Rows x 5-8 reps

2 x Deadlift x 6-8 reps

2 x Barbell Curl x 4-6 reps

2 x EZ Curls x 4-6 reps

2 x Hammer Curls x 4-6 reps

2 x Concentration Curls x 4-6 reps


LEG DAY

4 x Squat x 4-6 reps

4 x Stiff Leg Deadlift x 4-8 reps

2 x Calf Raise x 10-15 reps

 

[Lifeforce]

Dude it's the carbs that will help you with the extra punch in the gym. Protein is all good, but for fuel you need alot of carbs.

routine looks okey. Maybe a little to few sets on the chest and calves.

 

[Double]

i have neither workout routine nor meal plans. but i soon i will do the following routine:

day1

bentoverrows
benchpress
squats

day2

chinups
mililtary press
deadlifts

day3

sz curls
benchpress
+stuff i feel like doing

day3 is a bit unsure i will see how it goes.


example of my meals yesterday:

-2scoops of whey(i do always a bit more then the normal scoop size)
-pasta+ham+vegetables
-candies/cakes + fruits. i feel so embarassed now
-2scoops whey
-a can of ravioli
-3scoops whey
-peanuts
-2scoops whey
-a total of 1,5-2 L lactose free 1,5% milk

i think that makes 250-300g protein. not that good but enough to grow a lil bit.candies and ham make the calories, whey the protein, not textbook but it seems to be ok.

 

[silverwex]

hey life: yeah i barely ever target my chest, that just grows by benching and dips anyway. i eat carbs about 1.5hrs before i hit the gym man - that ok? or should i intake some more 30mins before i pump the iron?

double: wow, that routine is so simple, yet im guessing it works wonders for you. how have you progressed with it? thatnks for the meal plan too.

 

[Double]

well make a search for the thread "Double's Bulking Journal" i think the progress in this journal was good

simple things are often the most effective.

 

[Jariel]

Originally posted by silverwex
Jariel: Nice to see ya on my thread. I dont have a clue what carb cycling is! Is that when you lessen your carb intake and then bring it up for a while, then back down or something? I just cut back on majority of carbs after 6/7pm (go to bed about 1am). Ive only lost about 1.5/2% BF so far (im about 7/8weeks). Not good.

I've enjoyed reading your progress.

Carb cycling basically involves a 3 day cycle with one day where you eat lots of carbs, one day of low carbs and one day with virtually no carbs at all.

The high carb days give you the energy for your training and stop you feeling weak (and going insane), but the low/no carb days should reduce fat - with the help of cardio.

It's very hard to monitor your bf during this time as one day you'll look quite swollen, the next quite trim. But as the weeks pass, you should start to look trimmer and trimmer.

There's a more detailed article here:

http://www.bodybuilding.com/fun/par30.htm

Hope that helps. If anyone else has anything to add, I'd be interested in reading more opinions.

 

[Warboss Alex]

Originally posted by Jariel
I've enjoyed reading your progress.

Carb cycling basically involves a 3 day cycle with one day where you eat lots of carbs, one day of low carbs and one day with virtually no carbs at all.

The high carb days give you the energy for your training and stop you feeling weak (and going insane), but the low/no carb days should reduce fat - with the help of cardio.

It's very hard to monitor your bf during this time as one day you'll look quite swollen, the next quite trim. But as the weeks pass, you should start to look trimmer and trimmer.

There's a more detailed article here:

http://www.bodybuilding.com/fun/par30.htm

Hope that helps. If anyone else has anything to add, I'd be interested in reading more opinions.

Yes, I'd just like to add that it's an advanced technique for competing bodybuilders or possibly those of us who want to get down to extremely low bodyfats - but for the majority a reasonable diet, heavy training to keep muscle and a structured, progressive HIIT/steady state cardio regimen will get us where we want to be, without feeling like **** on the low/no carb days and the dismal feeling of the logbook owning our arse when we inevitably lose strength.

Yes, it's possibly to get totally shredded using diet alone (no cardio at all) but who of us here knows their body that well? I don't, for a start.

All this fancy dieting rubbish has its merits but it's totally unnecessary. Cardio and sensible eating will get us that coveted six pack.

(if you haven't already guessed, I've tried carb cycling and the feeling of ****tiness on the low/no days is something I'd rather not experience again.)

 

[silverwex]

CARDIO 21 AUGUST 2005
--------------------------------

30 minutes jog

(too wet in the field to do HIIT - easy could have slipped and injured myself)

 

[silverwex]

Below is going to be my new workout routine starting in september. Have to make some serious gains over the next year!

Thanks to Warboss Alex for the following, cheers man.

CHEST/SHOULDERS/TRICEPS

Incline barbell press 3x8
Flat db press 3x8
Close grip bench 3x8
Seated db press 3x8


BACK/BICEPS

Incline DB curl 3x8
Pinwheel curls 3x8
Lat Pulldown 3x8
Deadlifts 3x8


LEGS

Squats 3x8
Deadlifts (Stiff Leg) 3x8
Calf Raises 3x15

 

[semag]

warboss gave you that and there's no widowmaker? shame on him.. hhehe

for variation, you could drop squat sets to 2, and do a 20 rep set of legpress... or the widowmaker... start w/ that routine tho, definitely