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  1. #1
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    Default Weakness to Fitness - The boy who just started lifting

    Good day,

    This isn't my first time lifting but after a few years of hiatus due to medical school, I'm back lifting.

    I studied and read a lot about lifting the last week while doing 5x10 of squat, bench and rows to keep wash away the soreness while making a routine. Why make a routine than just following one? Well, because I find it fun to make a routine and be somewhat accountable for the progress that I make.


    About the Lifter


    Beginner lifter, just out from medical school.
    26y.o., 5' 9.5", 165lbs
    Calculated 1RM of SBD - 160/145/245 lbs
    Nothing too fancy


    Program Details


    1. Bodybuilding Program
    I made this from the backbone of IronBuff (https://www.reddit.com/r/IronBuff/wiki/index), which was inspired from Renaissance Periodization Men's Physique Template (https://renaissanceperiodization.com...ning-templates). The program's tenet is to work at volumes near your maximal recoverable volume to induce optimum growth.


    2. Training split
    Transformed it into a 6 Day Chest+Back, Shoulders+Arms, Legs x2.
    Supersetting antagonistic muscles seems like a great way to reduce training time and increase work capacity.


    3. Strength training
    Integrated RTS (Reactive Training Systems - https://www.reactivetrainingsystems.com/Home/Main) for the strength exercises.


    4. Autoregulation
    The program is auto regulated. The back off sets and weights and reps are calculated based on my daily maxes. The number of sets I do per week is dependent on my performance the previous week. If ever I have an off day, the program recalculates everything so that I don't hit a wall, if ever I have a good day, the program recalculates so that I can capitalize on that.


    5. Lots and lots of volume
    I'm going to try and aim for 20 sets for each muscle per week and I'll be sore from it and I'm going to love it.


    Diet
    I'll just follow what MyFitnessPal recommends for my weight to increase 0.5lbs/week. Supplemented with Athlete whey protein, 2 scoops per day. Going to increase my weight as long as I am satisfied with the way my body looks. Once I become too flabby, I'll start cutting. Not going to subscribed to any diet programs right now such as renaissance diet. Too early for that.
    -------------------------------------------------------


    Going to update the journal every 3 days + once every end of the week.


    First 3 days done - Strength Days





    Bench Press + Row went smoothly, could have gotten 2 more reps on my daily max set, could barely lift 5 reps on my 5th set though. Deadlifting for 5 sets suck but definitely doable. I think I was hindered by my conditioning more than my muscles. Should get easier to complete all 5 sets as I get my conditioning dialed in.


    The next 4 days - Hypertrophy Days





    4th day will be conditioning day. Would probably brisk walk for 45-60 minutes.


    Will update on the weekly volume after. If you have questions, just fire away. My excel sheet can be quite confusing.
    https://forum.muscleandstrength.com/threads/84798-Weakness-to-Fitness-The-boy-who-just-started-lifting

    Follow as I tweak my routine to become the best auto-regulated program ever.

  2. #2
    Coming Up The Ranks
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    Default

    Some thoughts: My appetite just shot up through the roof. Been eating like a truck.


    Day 4-7



    Notes:
    Chest+Back day: Chest and Back day went smoothly except for the abs. It was still sore so I didn't increase the number of sets.
    Shoulder+Arms day: All good. Still having trouble with dips but that's expected since I'm still weak.
    Leg day: My glutes and hamstring were still sore. Wasn't able to increase the number of sets for any of the accessories aside from the calves. Squat felt solid. Sumo deadlift has me winded more than muscularly fail.




    This week's volume





    Notes: The values are the number of sets done. The indirect work sets are already red but Mike Israetel said to worry more about the direct work sets than the indirect. Most are still green. Estimated number of sets next week would be current set + 4 sets for each body part. Should put most values at yellow which is the optimum number of sets according to Mike.


    Now on to the Day 1-3 Strength Workouts!


    LEZZZ GO!
    https://forum.muscleandstrength.com/threads/84798-Weakness-to-Fitness-The-boy-who-just-started-lifting

    Follow as I tweak my routine to become the best auto-regulated program ever.

  3. #3
    Coming Up The Ranks
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    Default

    Week 2 - Day 1-3: Strength Days





    Notes:
    Day 1 - Everything feels good, next week would have me at doubled the progression due to hitting more reps than required on both the top set amrap as well as last set amrap. For the accessories, I hit new rep prs for every exercises and nothing was sore. Should be able to hit the top range of the reps next week and increase the weight thereafter.


    Day 2 - Changed chin up and to a lat pulldown because I can't hit enough reps to make them meaningful. Should hit double progression also for day 2 next week. I actually regressed in weighted dips. Would not increase the number of sets for it the next week.


    Day 3 - Once again, I was gasping for air when I finished all my deadlift sets so all other exercises suffered because of it. Thinking of some modifications to this day. My conditioning severely limits me.


    Working on the spreadsheet again.


    On to Week 2, Day 4-7.
    https://forum.muscleandstrength.com/threads/84798-Weakness-to-Fitness-The-boy-who-just-started-lifting

    Follow as I tweak my routine to become the best auto-regulated program ever.

  4. #4
    Coming Up The Ranks
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    Default

    Week 2 - Day 4-7: Hypertrophy days





    Tweaked the spreadsheet to reward me only an additional set when I earned it. Basically, I need to have a Rep PR + no soreness to have an additional set the next week. This led to the lower volume versus what I expected it to be last week. Given this, I still am doing more volume than most routine.


    Good week so far. With many rep prs done this week, should have more volume next week.


    https://forum.muscleandstrength.com/threads/84798-Weakness-to-Fitness-The-boy-who-just-started-lifting

    Follow as I tweak my routine to become the best auto-regulated program ever.

  5. #5
    Coming Up The Ranks
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    Default




    Volume actually went down on most of my lifts, AGAIN. Most of my lift's weight are going up so volume went down. I actually miss the 5 sets of machine press I was doing before. But I'm not complaining. Nothing to report that much about. Just lifts going up.


    https://forum.muscleandstrength.com/threads/84798-Weakness-to-Fitness-The-boy-who-just-started-lifting

    Follow as I tweak my routine to become the best auto-regulated program ever.

 

 

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