Mike's Summary... - Ausbb

mike367 · 19-02-2010, 08:48 PM

I guess it's about time I too made one of these. This will be more of a summary, rather than a day to day diary.
I do keep a day to day record the old fashioned way, with pen and paper.

A good place to start......

Well I did Fadi's program http://ausbb.com/bodybuilding-traini...in-muscle.html ,great results lost 4 kilos and 4 inch from me waist.
I took a week off then did Fadi's program http://ausbb.com/bodybuilding-traini...ogram-1-a.html, more great results put on 3 kilos and just under an inch on my waist. That inch is thanks to Christmas, (bah humbug), ha ha.
Now I'm having another week off, I'll be starting up again on Mon.

What to do when I start on Mon? I was thinking of the basics, squats, bench, deads (not a fan of these), mil press, chin ups and dips. Hmmmm that sound familiar. But I thought I might try 1 set of 20 reps on each exercise.

Fadi I've followed your routines to great effect, I'd love your imput.

I hear my wife calling, I'll have to finish later. Much easier with a pen and paper.

Fadi · 19-02-2010, 09:03 PM

Well very well done Mike, I’m really proud of your achievements but much more so of your amazingly positive attitude. Well you've been through the high reps and you've been through the low ones. You've done the basic exercises and you've increased your fitness levels.

I think it's about time we mixed it up what do you say Master? Look at the sticky "Fadi on bodybuilding" http://ausbb.com/bodybuilding-traini...ybuilding.html and notice the purpose different reps serve on our body. So what is Mike after these days? Is it strength, size, bodybuilding type size or weightlifting/powerlifting type size? How about cardiovascular fitness. Once you've answered these questions, then I can assist you in putting up a killer program.

Having said that, every aspect of your muscle cell would have to be taken care of, it’s just a matter of priority really whether you want to emphasise strength over bodybuilding (sarcoplasmic) size or not etc...

Let me know what you're after my friend. Thank you and again, you made me and all your family (the boys and the two ladies) proud I'm sure.

Fadi.

mike367 · 20-02-2010, 08:49 AM

Thank you Fadi, my friend, your positive attitude is always good to hear.

I had the different muscle fibers in mind when thinking about the step. Which is why I was contenplating something along the lines of;
1 x 20 reps for 8 weeks, then a week off
3 x 7 reps for 8 weeks, then a week off
4 x 5 reps for 8 weeks then a week off.

As to what I want, nice clean lean muscle. Size is more important to me than strength Body building type size.

I'm eating around 2000 to 2200 cals with the fats, carbs and protein in the amounts (%) as per your 2200 cal food plan.

Ok Fadi "super size me" In a lean muscle way. ha ha ha

Cheers,
Mike.

P.S. I sent you a email earlier this week, but me computer died. it wouldn't even boot up, no power at all.

All the best to you and your family,
Mike.

Fadi · 20-02-2010, 07:04 PM

Quote:

Originally Posted by mike367

Thank you Fadi, my friend, your positive attitude is always good to hear.

I had the different muscle fibers in mind when thinking about the step. Which is why I was contenplating something along the lines of;
1 x 20 reps for 8 weeks, then a week off
3 x 7 reps for 8 weeks, then a week off
4 x 5 reps for 8 weeks then a week off.

As to what I want, nice clean lean muscle. Size is more important to me than strength Body building type size.

I'm eating around 2000 to 2200 cals with the fats, carbs and protein in the amounts (%) as per your 2200 cal food plan.

Ok Fadi "super size me" In a lean muscle way. ha ha ha

Cheers,
Mike.

P.S. I sent you a email earlier this week, but me computer died. it wouldn't even boot up, no power at all.

All the best to you and your family,
Mike.

Thank you Mike. I haven't received the email, must've gotten lost in transit

.

Mike, I'm glad you've put in writing what you had inside your head. In theory and on paper, what you have looks normal, fine, and productive. However, experiences have showed that staying away from a particular rep range for too long would have your gains diminish in that department. That is why I worded my previous post to you by carefully choosing my words. Let me give you an example:

Let's take the 5 rep range for 8 weeks as you have presented above. Now we both know that this low(ish) rep range is very good (not great) for strength gains and would also give a rise to small amount of muscle gain albeit, dense looking type of muscle gain, the myofibrillar type in comparison to the Sarcoplasmic (watery/puffed) looking type.

Great, so what's the problem then Fadi?

The time factor Mike. The 8 weeks (which by itself is long enough), + the other 8 weeks of the other rep range that you have included there. You see, all the benefits I mentioned you'd receive from the 5 reps well...you can basically kiss them goodbye by the time you decide to get back to doing 5 reps again.

Okay, remember in my last post I spoke about mixing it up with different reps etc. But then you may recall that I added the following (which may have been slightly ambiguous), sorry about that Mike:

Quote:

Having said that, every aspect of your muscle cell would have to be taken care of, it’s just a matter of priority really whether you want to emphasise strength over bodybuilding (Sarcoplasmic) size or not etc...

Now what I did not emphasise in there was the fact that you'd have to train all reps in the same week with emphasis on what you want the most.

Say you want strength and dense looking muscles over all else. And let us say you're training 3 times a week. Two of those workouts would be dedicated to the low reps, whilst one workout would incorporate all other type of reps say, 9-25 (instead of 3-5).

I'll leave it here for now and hope that I haven't confused the issue for you Mike. Thank you.

Bye for now,

Fadi.

mike367 · 21-02-2010, 03:20 PM

Hi Fadi I'm glad you're here to help, I don't know how many hours I would have wasted, or how many I already have, before you started to help.

So what do I want, I want to build muscle, (don't we all), to me size is more important than strength. So the focus is on the type IIa muscle fibers.

Training 3 times a week with the emphasis on 9 - 12 reps?

Mike.

Fadi · 21-02-2010, 05:39 PM

Quote:

Originally Posted by mike367

Hi Fadi I'm glad you're here to help, I don't know how many hours I would have wasted, or how many I already have, before you started to help.

So what do I want, I want to build muscle, (don't we all), to me size is more important than strength. So the focus is on the type IIa muscle fibers.

Training 3 times a week with the emphasis on 9 - 12 reps?

Mike.

Perfect! Now all you have to do is work with some percentages so you don't go all out each and every time you hit the weights.

Fadi.

mike367 · 22-02-2010, 04:01 PM

No go for today, yesterday I stubbed my toe. My wife (a nurse) is convinced its broken, so a few more days off.

The plan is;
Exercises..... Squat, Mil Press, Dead lift and Bench (some chin ups and dips maybe)

Week 1 Mon med reps
Tue 50 burpees
Wed low reps
Thur 50 burpees
Fri med reps
Week 2 Mon med reps
Tue 50 burpees
Wed High reps
Thur 50 burpees
Fri med reps

All out on the Med reps and a % on Wensdays?
Fadi what sort of percentages are you suggesting?

What would happen if my routine was,
Mon low reps, Tues medium reps and Fri high reps.
or
Week 1 low reps, week 2 medium reps, week 3 high reps, then start at week 1 again.

Hitting all the muscle fibers equally?

Fadi, I hope we are not taking up too much of your time. We don't want to upset your wife, by spending too time on these forums. Say hi to your family for me.

Take care,
Mike.

Fadi · 22-02-2010, 08:36 PM

Quote:

Originally Posted by mike367

No go for today, yesterday I stubbed my toe. My wife (a nurse) is convinced its broken, so a few more days off.

Sorry to hear about that Mike, just as well your good lady is a nurse hey!

Quote:

Week 1 low reps, week 2 medium reps, week 3 high reps, then start at week 1 again.

I like this the best Mike. Now after week 3, you go into a deload mode where your weights are lighter than normal which prepares you for a possible new personl best (PB) lifts in the next macrocycle (3-4 weeks)

So after week #3, you do a variety of reps but not all out,which gets you ready to go all out on one of the workouts of the low reps week, and the same for the med week and then the high week. So it's a slow and stead step by step type of progress of up and down. Taking a step back (in deloading) so you can take two forward when you hit your PBs. Record your PBs and work on different percentages throughout the week. Monday can be 110% (PB day after the deloading week), followed by workout #2 at say 90% then workout #3 at 85%. From there you move onto the med rep week and do the same.

Have I totally confused you?

Quote:

Fadi, I hope we are not taking up too much of your time. We don't want to upset your wife, by spending too time on these forums. Say hi to your family for me

My wife is upset Mike, so I better restrict myself to one or two forums maximum (preferably one).

You take care too mate and all the best. Let me know if I somehow confused you with what I wrote above. In person this whole thing could have been said in less than 2 minutes flat (without any confusion)!

Fadi.

mike367 · 23-02-2010, 04:43 PM

I like this the best Mike. Now after week 3, you go into a deload mode where your weights are lighter than normal which prepares you for a possible new personl best (PB) lifts in the next macrocycle (3-4 weeks)

So after week #3, you do a variety of reps but not all out,which gets you ready to go all out on one of the workouts of the low reps week, and the same for the med week and then the high week. So it's a slow and stead step by step type of progress of up and down. Taking a step back (in deloading) so you can take two forward when you hit your PBs. Record your PBs and work on different percentages throughout the week. Monday can be 110% (PB day after the deloading week), followed by workout #2 at say 90% then workout #3 at 85%. From there you move onto the med rep week and do the same.

Have I totally confused you?

Confused me? yes often ha ha ha.

Wk 1 low rep all out
Wk 2 med rep all out
Wk 3 high rep all out

Wk 4 deload at say 85% of PB
Mon low reps
Wed med reps
Fri high reps

Wk 5 low reps
Mon 110% of PB
Wed 90% of PB
Fri 85% of PB

Wk 6 is as per Wk 5 only its med reps not low reps

Wk 7 is as per 5 & 6 But this week its high reps.

Or do you mean for me to deload between Wk 5 & 6 and deload again between weeks 6 & 7

Wk 8 is deloading again?
Then start as per Wk 5.

Best thing for a upset wife is lots of attention, outrageous flattery and flowers.

And turn off the computer for a day or two.

Mike.

mike367 · 01-03-2010, 09:51 PM

March 1st, first day of autumn. I'm sooo glad summer is over.

Started today, 1 week low reps, 5 sets of 3 reps with 60 - 90 seconds between sets.

Squats 5x3
Mil press 5x3
Deads 5x3
Bench 5x3

I did forget to take measurements, so I'll take them tomorrow afternoon.

Mike.

19-02-2010, 08:48 PM	#1 (permalink)
mike367 Super Member Join Date: Jul 2008 Location: Seaford Vic. Gender: Posts: 533	Mike's Summary... I guess it's about time I too made one of these. This will be more of a summary, rather than a day to day diary. I do keep a day to day record the old fashioned way, with pen and paper. A good place to start...... Well I did Fadi's program http://ausbb.com/bodybuilding-traini...in-muscle.html ,great results lost 4 kilos and 4 inch from me waist. I took a week off then did Fadi's program http://ausbb.com/bodybuilding-traini...ogram-1-a.html, more great results put on 3 kilos and just under an inch on my waist. That inch is thanks to Christmas, (bah humbug), ha ha. Now I'm having another week off, I'll be starting up again on Mon. What to do when I start on Mon? I was thinking of the basics, squats, bench, deads (not a fan of these), mil press, chin ups and dips. Hmmmm that sound familiar. But I thought I might try 1 set of 20 reps on each exercise. Fadi I've followed your routines to great effect, I'd love your imput. I hear my wife calling, I'll have to finish later. Much easier with a pen and paper. __________________ ENGLAND for the ashes.......

19-02-2010, 09:03 PM	#2 (permalink)
Fadi Super Moderator Ausbb's resident Yoda Join Date: Jul 2009 Gender: Posts: 3,414	Well very well done Mike, I’m really proud of your achievements but much more so of your amazingly positive attitude. Well you've been through the high reps and you've been through the low ones. You've done the basic exercises and you've increased your fitness levels. I think it's about time we mixed it up what do you say Master? Look at the sticky "Fadi on bodybuilding" http://ausbb.com/bodybuilding-traini...ybuilding.html and notice the purpose different reps serve on our body. So what is Mike after these days? Is it strength, size, bodybuilding type size or weightlifting/powerlifting type size? How about cardiovascular fitness. Once you've answered these questions, then I can assist you in putting up a killer program. Having said that, every aspect of your muscle cell would have to be taken care of, it’s just a matter of priority really whether you want to emphasise strength over bodybuilding (sarcoplasmic) size or not etc... Let me know what you're after my friend. Thank you and again, you made me and all your family (the boys and the two ladies) proud I'm sure. Fadi. __________________ Squat 200kg, FSquat 195kg, C&J 160kg, PC 140kg, MP 90kg.

20-02-2010, 08:49 AM	#3 (permalink)
mike367 Super Member Join Date: Jul 2008 Location: Seaford Vic. Gender: Posts: 533	Thank you Fadi, my friend, your positive attitude is always good to hear. I had the different muscle fibers in mind when thinking about the step. Which is why I was contenplating something along the lines of; 1 x 20 reps for 8 weeks, then a week off 3 x 7 reps for 8 weeks, then a week off 4 x 5 reps for 8 weeks then a week off. As to what I want, nice clean lean muscle. Size is more important to me than strength Body building type size. I'm eating around 2000 to 2200 cals with the fats, carbs and protein in the amounts (%) as per your 2200 cal food plan. Ok Fadi "super size me" In a lean muscle way. ha ha ha Cheers, Mike. P.S. I sent you a email earlier this week, but me computer died. it wouldn't even boot up, no power at all. All the best to you and your family, Mike. __________________ ENGLAND for the ashes....... Last edited by mike367; 20-02-2010 at 08:54 AM.

21-02-2010, 03:20 PM	#5 (permalink)
mike367 Super Member Join Date: Jul 2008 Location: Seaford Vic. Gender: Posts: 533	Hi Fadi I'm glad you're here to help, I don't know how many hours I would have wasted, or how many I already have, before you started to help. So what do I want, I want to build muscle, (don't we all), to me size is more important than strength. So the focus is on the type IIa muscle fibers. Training 3 times a week with the emphasis on 9 - 12 reps? Mike. __________________ ENGLAND for the ashes.......

22-02-2010, 04:01 PM	#7 (permalink)
mike367 Super Member Join Date: Jul 2008 Location: Seaford Vic. Gender: Posts: 533	No go for today, yesterday I stubbed my toe. My wife (a nurse) is convinced its broken, so a few more days off. The plan is; Exercises..... Squat, Mil Press, Dead lift and Bench (some chin ups and dips maybe) Week 1 Mon med reps Tue 50 burpees Wed low reps Thur 50 burpees Fri med reps Week 2 Mon med reps Tue 50 burpees Wed High reps Thur 50 burpees Fri med reps All out on the Med reps and a % on Wensdays? Fadi what sort of percentages are you suggesting? What would happen if my routine was, Mon low reps, Tues medium reps and Fri high reps. or Week 1 low reps, week 2 medium reps, week 3 high reps, then start at week 1 again. Hitting all the muscle fibers equally? Fadi, I hope we are not taking up too much of your time. We don't want to upset your wife, by spending too time on these forums. Say hi to your family for me. Take care, Mike. __________________ ENGLAND for the ashes.......

23-02-2010, 04:43 PM	#9 (permalink)
mike367 Super Member Join Date: Jul 2008 Location: Seaford Vic. Gender: Posts: 533	I like this the best Mike. Now after week 3, you go into a deload mode where your weights are lighter than normal which prepares you for a possible new personl best (PB) lifts in the next macrocycle (3-4 weeks) So after week #3, you do a variety of reps but not all out,which gets you ready to go all out on one of the workouts of the low reps week, and the same for the med week and then the high week. So it's a slow and stead step by step type of progress of up and down. Taking a step back (in deloading) so you can take two forward when you hit your PBs. Record your PBs and work on different percentages throughout the week. Monday can be 110% (PB day after the deloading week), followed by workout #2 at say 90% then workout #3 at 85%. From there you move onto the med rep week and do the same. Have I totally confused you? Confused me? yes often ha ha ha. Wk 1 low rep all out Wk 2 med rep all out Wk 3 high rep all out Wk 4 deload at say 85% of PB Mon low reps Wed med reps Fri high reps Wk 5 low reps Mon 110% of PB Wed 90% of PB Fri 85% of PB Wk 6 is as per Wk 5 only its med reps not low reps Wk 7 is as per 5 & 6 But this week its high reps. Or do you mean for me to deload between Wk 5 & 6 and deload again between weeks 6 & 7 Wk 8 is deloading again? Then start as per Wk 5. Best thing for a upset wife is lots of attention, outrageous flattery and flowers. And turn off the computer for a day or two. Mike. __________________ ENGLAND for the ashes.......

01-03-2010, 09:51 PM	#10 (permalink)
mike367 Super Member Join Date: Jul 2008 Location: Seaford Vic. Gender: Posts: 533	March 1st, first day of autumn. I'm sooo glad summer is over. Started today, 1 week low reps, 5 sets of 3 reps with 60 - 90 seconds between sets. Squats 5x3 Mil press 5x3 Deads 5x3 Bench 5x3 I did forget to take measurements, so I'll take them tomorrow afternoon. Mike. __________________ ENGLAND for the ashes.......