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Routines & Programs Forum: |
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| Topic: |
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Started By discipleofmentzer (INDIANAPOLIS, IN, U.S.A.)
Started on: 9/22/2006 8:52:44 AM, viewed 2924 times |
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Discipleofmentzer′s Advanced Consolidation workout journal |
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23 Sep 2006
Workout:
(warm-ups not listed)
SQUATS (free full squats ass-to-ground) 135×12+2RP
PALMS UP PULL DOWNS 150×9 +1 static hold & negative
BENCH PRESS 135×7 +2 forced reps +1 negative
WEIGHTED SITUPS 55×18 reps
Diet:
1: 2 raw eggs, 8oz OJ, 2 scoop whey, oats
2: 3 eggs with cheese, almonds
3: tuna & peas (any meat & veg)
4: 2 scoop whey, oats
PWO: 2 scoop whey, 1 scoop dextrose
5: chicken & rice (any meat and veg or starch)
6: 2 scoop casein
Cardio:
daily walking 15min twice a day.
occasional 30 min walk
60 min hikes on weekends.
Rest:
7 days since last workout.
Stats:
197lbs
5′10" tall
37 inch waist
44 inch chest
Goals: Bulk. Increase muscle mass without increasing body fat percentage. Free squats and free bench are new lifts for me, and I plan on increasing my max on these lifts.
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This Topic has 47 Replies: Displaying – out of 47 Replies:
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HDLED (Lansing, MI, USA) on 9/22/2006 10:10:49 AM
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discipleofmentzer,
I have a couple of concerns with your program. Eating raw eggs can cause Salmonella poisoning. I know Rocky did it, but it can really make you sick. The other issue is the ass-to-ground squats. They put you at very high risk for herniating a lumbar disc. You can’t help but go into lumbar flexion in the bottom position of this exercise, and coupled with the compressive force of the weight on your back, it is the perfect mechanism for a disc injury. I know Arthur Jones had people doing this exercise in the early 1970′s. I also know that since that time, he has become an expert on the subject of the lumbar spine and would never have anyone do this exercise again.
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bloodandguts (Alburg, vt, U.S.A.) on 9/22/2006 10:13:52 AM
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damn, i must be the shortest guy in this forum, lol!
glad to see another HIT journal starting. I think this type of thing can speak volumes of info to others.
your poundages on squats and benches will go up real fast, i′d bet money on it!
but i gotta say . . ."raw eggs"????? YIIIIICK!
more power to ya, i′d yack all over the kitchen floor if i tried that!
regards,
B&G;
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Tdrag (Belgrade, Serbia, Serbia) on 9/22/2006 2:36:19 PM
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Excelent advices.I agree with all.
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Tdrag (Belgrade, Serbia, Serbia) on 9/22/2006 2:38:21 PM
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Excelent advices HDLED I meant to say.
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