Journey to Becoming Big!

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Journey to Becoming Big!

Postby cmkinusn » Tue Mar 08, 2016 2:49 pm

Hello everyone, this is going to be my log as I begin the Greyskull LP workout. I originally started with Get Huge Fast!, a 2 year plan made by another website, using Starting Strength to inform my lifts and make modifications to the workout plan, but after enough research I finally have come upon the best possible plan to fit my goals, Greyskull LP!

My current stats:

Age- 23
Height- 5'8.5"
Weight- 160
BF- approx. 8.8% (7.2% according to calipers, but that seems low)

My Exercise Stats:

Bench Press- 105 (5/5/10)
Overhead Press- 75 (5/5/6)
Bent-Over Row- 95 (5/5/10) (switching to Yates Rows)
Squats- 145 (5/5/6) (didn't realize I am supposed to do these until failure on last rep)
Deadlift- 185 (5) (didn't realize I am supposed to do these until failure)

Chin-Ups: Bodyweight (8/5)
Dips: Bodyweight (5/5) (didn't realize the rep range was 6-8)
Frequency Pushups: sets of 8
Frequency Chin-Ups: sets of 3
Frequency Burpees: sets of 10

My Schedule:

Monday-
Fasted Walking (20 min.)
Frequency Method Workouts:
8 sets of curlups
8 sets of pushups
3 sets of burpees


Bench Press (Flat/Decline/Incline alternating)/Overhead Press
Bicep Curls (variants)/Weighted Chin-Ups
Squat
Hanging Leg Raises/Ab Wheel Rollout

Grip Strength-
2-Hand Pinch Lift:
2-Hand Barbell Finger Curls:
2-Hand Barbell Wrist Curls:
2-Hand Barbell Reverse Wrist Curls:


Tuesday-
Fasted Walking (20 min.)
Frequency Method Workouts:
8 sets of curlups
8 sets of pushups
3 sets of burpees


Wednesday-
Fasted Walking (20 min.)
Frequency Method Workouts:
8 sets of curlups
8 sets of pushups
3 sets of burpees


Bench Press (Flat/Decline/Incline alternating)/Overhead Press
Bicep Curls (variants)/Weighted Chin-Ups
Deadlift/Sumo Deadlift
Hanging Leg Raises/Ab Wheel Rollout

Thursday-
Fasted Walking (20 min.)
Frequency Method Workouts:
8 sets of curlups
8 sets of pushups
3 sets of burpees


Friday-
Fasted Walking (20 min.)
Frequency Method Workouts:
8 sets of curlups
8 sets of pushups
3 sets of burpees


Bench Press (Flat/Decline/Incline alternating)/Overhead Press
Bicep Curls (variants)/Weighted Chin-Ups
Front Squat
Yates Rows/Bent-Over Rows
Weighted Dips
Hanging Leg Raises/Ab Wheel Rollout

Grip Strength-
2-Hand Pinch Lift:
2-Hand Barbell Finger Curls:
2-Hand Barbell Wrist Curls:
2-Hand Barbell Reverse Wrist Curls:


Saturday-
Frequency Method Workouts:
8 sets of curlups
8 sets of pushups
3 sets of burpees
Last edited by cmkinusn on Fri Mar 11, 2016 2:42 pm, edited 5 times in total.
cmkinusn
 
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Re: Journey to Becoming Big!

Postby cmkinusn » Tue Mar 08, 2016 3:34 pm

Here are the logs for today and yesterday. I didn't do the full schedule yesterday because I didn't finalize until this morning.

Monday:

Bench Press: 105 (5/5/10)
Bent-Over Row: 95 (5/5/10)
Deadlift: 185 (5/5/5)
Hanging Leg Raises: Bodyweight (15/15)
Diamond Pushups: (8/8)

Tuesday:
Frequency Method-
Chin-Ups: 8 sets of 3
Pushups: 8 sets of 5
Burpees: 3 sets of 10
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Re: Journey to Becoming Big!

Postby cmkinusn » Wed Mar 09, 2016 3:33 pm

Wednesday:
Frequency Method-
Chin-Ups: 8 sets of 3 (worked on keeping straighter back)
Pushups: 8 sets of 6 (couple of 7 rep sets for fun or forgetfulness)
Burpees: 3 sets of 10


Will update this post with workout later tonight, just wanted my template ready:

Overhead Press: 75 (5/5/8)
Weighted Chin-Ups: Bodyweight (8/5)
Squat: 145 (5/5/6)
Ab Wheel Rollouts: (11/11)
Last edited by cmkinusn on Thu Mar 10, 2016 8:58 am, edited 1 time in total.
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Re: Journey to Becoming Big!

Postby johnnypain » Wed Mar 09, 2016 6:15 pm

Welcome to the board man, give it hell.
Follow me on Twitter @thejohnnypain http://twitter.com/#!/thejohnnypain

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http://strengthvillain.myshopify.com/collections/ebooks
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Re: Journey to Becoming Big!

Postby cmkinusn » Thu Mar 10, 2016 9:00 am

johnnypain wrote:Welcome to the board man, give it hell.


Thanks johnny, I really appreciate that. Your tips on performing the different exercises properly have made a big difference for me compared with how they were taught in Starting Strength. I love starting strength for explaining the mechanics, but you give the actual cues a person can use to perform these exercises to the best they can. Also, I freakin' love the frequency method, it helps satiate my desire to work out every day and at work haha.
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Re: Journey to Becoming Big!

Postby cmkinusn » Fri Mar 11, 2016 2:39 pm

Thursday: (3/10/2016)
Frequency Method-
Chin-Ups: 8 sets of 3 (back is pretty straight now and I love the pump I get from doing these)
Pushups: 8 sets of 7 (modified my pushups to be a bit wider but with strict form and perpindicular forearms; mostly changed to hit the chest a bit more)
Burpees: 2 sets of 10, 1 set of 11
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Re: Journey to Becoming Big!

Postby Tyson82 » Tue Mar 15, 2016 3:11 pm

Good routine you have going here mate,keep smashing it.

Love Yates rows, I started them recently and they feel much better for me than regular bb rows.
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Re: Journey to Becoming Big!

Postby cmkinusn » Tue Apr 05, 2016 1:14 pm

Sorry I haven't posted here in more than a month, I haven't deviated from the routine, minus nixing the burpees for now, and have made solid gains on all of my lifts so far. Here are my latest PRs as of right now:

Bench Press- 135 (5/5/6) (I deloaded a bit from my previous of 140 for 3x5 last week because I felt too shaky, and it seems like it was a good idea…I bought wrist weights to micro-load this one from now on)
Overhead Press- 95 (5/5/8)
Squat (Ass to Grass, as always)- 185 (5/5/7) (upped by 15 lbs instead of 10 because I was managing 9 reps)
Front Squat- 140 (5/5/10) (going a bit slow due to only starting this lift recently, the form is a hard one at high weights)
Deadlift- 195 (10) (might need to up my lift by 15 instead of 10 lbs.)
EZ Bar Bicep Curl- 60 (15/15)
FM Chin-ups- 8 sets of 4
FM Pushups- 8 sets of 11 (really been emphasizing solid form, proper contraction of the lats, slow eccentrics and explosive concentrics….so my reps haven’t gone up in a while since I’m upping the intensity)

I weigh in at 167 lbs. as of right now, as well, which I think is a pretty good pace of weight gain.
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Re: Journey to Becoming Big!

Postby cmkinusn » Tue Apr 05, 2016 1:16 pm

Just wanted to add that I have postponed my Frequency Method routine for a week, maybe two. I feel it has compromised my recovery between workouts, and I started feeling pain in my front delts and triceps that ruined one of my workouts (still completed, but everything was stalled).
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