PH Transformation Thread 2012 - Chat

[LordGrover]

Bolognese said:

Just started reading Primal Blueprint as mentioned earlier on this thread. Very interesting

I'd be interested in your comments once you've had time to digest and maybe 'work it' for a week or two.
I've been primal for a few weeks and loving it.
Keep it quiet though because 'they' think you're a nut job going against conventional wisdom.

[GBDG]

Primal blueprint looks almost identical to the diet that Tim Ferris advocates in the 4 hours body.

[LordGrover]

I'm not familiar with that but a quick glance here: click suggests it may be similar, but certainly not the same. Legumes in particular are discouraged and regarded as non-primal as is any type of grain, especially whole grain. PB is not just about weight/fat loss - that happens to be a pleasing side effect.

[LordGrover]

I'm not familiar with that but a quick glance here: click, suggests it may be similar, but certainly not the same. Legumes in particular are discouraged and regarded as non-primal as is any type of grain, especially whole grain. PB is not just about weight/fat loss - that happens to be a pleasing side effect.

[Frankeh]

Ok, I've modified up my routine a bit and need some advice.

This is what I'm currently doing:


Workout A:
Squats 3x5, Bench Press 3x5, bent over row 3x5, dips 3xF

Workout B:
Squats 3x5, Overhead press 3x5, Deadlifts 1x5, Pull ups 3xF (assisted for now).

Currently it goes:

AxBxAxx
BxAxBxx

And squats are dropped on wednesdays, currently replaced with whatever I'm feeling. Curls, lying tricep extensions, etc.

I want to add a workout C for saturday.. What other exercises do you think would be useful?

Something abs, something biceps, something triceps, something hamstrings.

Weighted crunches, dumbbell curls, lying tricep extension, GHR's? Whaddayouthink?

[Ordinary_Chap]

Frankeh said:

Ok, I've modified up my routine a bit and need some advice.

This is what I'm currently doing:


Workout A:
Squats 3x5, Bench Press 3x5, bent over row 3x5, dips 3xF

Workout B:
Squats 3x5, Overhead press 3x5, Deadlifts 1x5, Pull ups 3xF (assisted for now).

Currently it goes:

AxBxAxx
BxAxBxx

And squats are dropped on wednesdays, currently replaced with whatever I'm feeling. Curls, lying tricep extensions, etc.

I want to add a workout C for saturday.. What other exercises do you think would be useful?

Something abs, something biceps, something triceps, something hamstrings.

Weighted crunches, dumbbell curls, lying tricep extension, GHR's? Whaddayouthink?

To be honest with what you have said above, I think you'll doing something like a classic program like;

Day one; Legs + shoulders
Day two; chest + triceps
Day three; Back + biceps

I'm sure you'd get far more results doing it that way personally.

[maximus123]

Frankeh - it depends on what body part you want to concentrate on. The exercises you mentioned seem fine but you could try french press (v. close grip bench press) for some tricep work.

Other than that there's weighted press up and hanging/power cleans. The latter is a great exercise for the postier chain but can be a little tricky to get right. Here's a video

http://www.youtube.com/watch?v=lYihJObA6pw

[Frankeh]

Hanging clean looks good! A bit wary of the full power clean as I don't have much room to workout in and I could see that going somewhat wrong.

[Big E 118]

Frankeh said:

Ok, I've modified up my routine a bit and need some advice.

I want to add a workout C for saturday.. What other exercises do you think would be useful?

Something abs, something biceps, something triceps, something hamstrings.

Weighted crunches, dumbbell curls, lying tricep extension, GHR's? Whaddayouthink?

Personally I'd do something very different to what you're already doing, keep your body guessing. What about trying to do something high rep with some explosive exercises? You could do something like the 300 workout.

25 Wide arm pull ups
50 dead lifts
50 pushups
50 box jumps
50 floor wipes
50 lift and press
25 wide arm pull ups

Try and complete as quick as possible, then beat your time every time. It's good fun as well!

[Frankeh]

Big E 118 said:

Personally I'd do something very different to what you're already doing, keep your body guessing. What about trying to do something high rep with some explosive exercises? You could do something like the 300 workout.

25 Wide arm pull ups
50 dead lifts
50 pushups
50 box jumps
50 floor wipes
50 lift and press
25 wide arm pull ups

Try and complete as quick as possible, then beat your time every time. It's good fun as well!

I'm really not interested in that kind of training at all. I want exercises where I can be adding KG's to the bar. It's an easy gauge of progress.

[MrAdaam]

Frankeh said:

Big E 118 said:

Personally I'd do something very different to what you're already doing, keep your body guessing. What about trying to do something high rep with some explosive exercises? You could do something like the 300 workout.

25 Wide arm pull ups
50 dead lifts
50 pushups
50 box jumps
50 floor wipes
50 lift and press
25 wide arm pull ups

Try and complete as quick as possible, then beat your time every time. It's good fun as well!

I'm really not interested in that kind of training at all. I want exercises where I can be adding KG's to the bar. It's an easy gauge of progress.

And the idea of 'keep your body guessing' is flawed before we even begin. There is no scientific evidence to support this theory, that I'm aware of.

[Big E 118]

Frankeh said:

I'm really not interested in that kind of training at all. I want exercises where I can be adding KG's to the bar. It's an easy gauge of progress.

But you will see the progress when you go back to your regular routine.

[Big E 118]

MrAdaam said:

And the idea of 'keep your body guessing' is flawed before we even begin. There is no scientific evidence to support this theory, that I'm aware of.

But you do very different exercises for strength, muscle size and cutting body fat. Most people want a combination of each so will change their routines regularly and at each change the increases in the target factor will be the greatest at the beginning of the phase.

Same thing, different words.

[Bolognese]

LordGrover said:

Bolognese said:

Just started reading Primal Blueprint as mentioned earlier on this thread. Very interesting

I'd be interested in your comments once you've had time to digest and maybe 'work it' for a week or two.
I've been primal for a few weeks and loving it.
Keep it quiet though because 'they' think you're a nut job going against conventional wisdom.

I have read a few articles in magazines that have touched on this kind of diet so have been eating less carbs the last few weeks to cut up for summer - not the the extent outlined in the book though! People at work already think im a nutter with my eating!

Today is the first proper day of this diet. Still have alot to read/learn and get a proper plan together. I will report back on how its going

[Frankeh]

Big E 118 said:

But you do very different exercises for strength, muscle size and cutting body fat.

I was under the impression that during a cut your routine should stay the same if you want the best chances of stopping muscle deterioration.
I don't see the logic behind switching things up.

[Big E 118]

Frankeh said:

I was under the impression that during a cut your routine should stay the same if you want the best chances of stopping muscle deterioration.
I don't see the logic behind switching things up.

It's just a different way of doing things, you can try and build lean muscle and strength gradually all at the same time or cycle bursts of muscle size/strength/cutting. I think it's more a matter of doing what you enjoy, what you are motivated to do and what gives you results personally that is most important.

[BenM77]

That 300 routine looks good, conditioning circuits and complexes have many benefits

[Frankeh]

Did Jack3d today for the first time in ages after I failed my second set of squats. Took jacked and started again and smashed them, ATG too.

Lol.

Gone down weight on my BoR after deciding I wasn't bent over enough with current weight. Dropped to 55KG to work on from.

Bench went up to 57.5KG
Squat went up to 77.7KG (Bodyweight!)

[mcelliott]

BenM77 said:

That 300 routine looks good, conditioning circuits and complexes have many benefits

Agree with this 100% - do this session twice a week for a month and you're guaranteed strength and size gains I reckon. Unfortunately a lot of people love to be sat under the olympic bar doing the same thing week in week out for months on end.

[Halb]

Big E 118 said:

25 Wide arm pull ups
50 dead lifts
50 pushups
50 box jumps
50 floor wipes
50 lift and press
25 wide arm pull ups

There is a 300 thread from last year when some of us tried that.