an interesting drop-set barbell trick from scooby

"Set up the bar with your drop weight and put the spinlocks on, then just slide the rest of the weight on the end. Do as many as you can, then slide off the extra weight."
http://www.scoobysworkshop.com/dropSets.htm

a new routine i thought of

do 3 rep sets to lift a lot of weight, until max
then do 2x6-10 rep sets with lighter weight, from lighter to heavier

trying to convert Christian Thibaudeau from tnation's peri-workout nutrition suggestions to real food

taken from questions about periworkout nutrition

PROTOCOL 2 (other workouts)
Workout - 60 = Alpha-GPC (MILK?)
W - 40 = 1 FINiBAR (sugar,carbs,protein,fat)
W - 30 = 2 scoops Surge Workout Fuel (sugar/carbs)(bcaa: Leucine, alanine. watermelon+watermelon rind)(rice, milk, grapes, honey)
During workout (early half) = 1 FINiBAR (sugar,carbs,protein,fat)
During workout (later half) = 1 scoop Surge Workout Fuel (sugar/carbs)(bcaa: Leucine, alanine. watermelon+watermelon rind)(rice, milk, grapes, honey)
W + 15 = 1 scoop Surge Recovery, 1 scoop Grow! Whey (seems similar to hydro-whey)(protein)
W + 90 = Grow! Whey 2 scoops (protein)

i'm assuming that +/- X is minutes after/before workout.

see also protocol 1 (same stuff, just different amounts):

PROTOCOL 1 (1-3 times per week, when working on a weak area)
Workout - 60 = Alpha-GPC
W - 40 = 1 FINiBAR
W - 30 = 2 scoops Surge Workout Fuel
W - 15 = 2 scoops Surge Recovery
During workout (early half) = 1 FINiBAR
During workout (later half) = 1 scoop Surge Workout Fuel
W + 15 = Grow! Whey 2 scoops
W + 90 minutes = Grow! Whey 2 scoops

---------
this is my routine so far:
w-40 1 cup grain/oats+raisins mix cereal, 1 cup milk
w-30 2 scoops hydro whey powder
w-15 2 scoops protein powder + creatine
w1 (after first major muscle group exercize) handful peanuts + carrots OR sugar peas
w2 (before second major muscle group exercize) handful peanuts + carrots OR sugar peas OR 1 scoop hydro whey
w+0 (if NOT hydro whey in w2, then 5 bcaa tablets)
go shower
w+15/post shower 2 scoops protein powder + creatine + veggies
w+90 2 scoops protein powder + veggies

20110705 SHOULDERS LEGS

BCAA 5 pills post workout
shake (400 mL - 200 mL before, 200 mL after)
* whey protein 3 scoops
* creatine monohydrate 1 scoops

weight start: 86.5 kg
weight finish: 86.4 kg


SHOULDERS

military press wide grip (__||m____________m||__) barbell
bar x 10
10 kg x 7 + 0 kg x 3
12.5 kg x 3 + 0 kg x 7
bar x 10

shoulder press dumbbells
8 kg x 10
14 kg x 10
16 kg x 7 + 8 kg x 3
18 kg x 5 + 8 kg x 5
20 kg x 3 + 8 kg x 7

lateral raise dumbbell
4 kg x 10
6 kg x 10
10 kg x 3 + 4 kg x 7

windmill dumbbells (out front, up, down to sides, reverse == 1 rep)
2 kg x 10
4 kg x 5 + 2 kg x 5

front raises alternating
4 kg x 10


LEGS

squats + calf lifts
0 kg x 10
10 kg x 10
20 kg x 10
25 kg x 5 + 10 kg x 5

20110702 CHEST BIS

BCAA 5 pills post workout
shake (400 mL - 200 mL before, 200 mL after)
* whey protein 3 scoops
* creatine monohydrate 1 scoops

weight start: 87.8 kg
weight finish: 87.6 kg


CHEST

benchpress wide grip (__||m____________m||__) barbell
0 kg x 10 reps
10 kg x 10 reps
15 kg x 10 reps
20 kg x 6 reps + 10 kg x 4 reps
22.5 kg x 2 reps + 10 kg x 8 reps

incline benchpress wide grip barbell
0 kg x 10 reps
10 kg x 10 reps
15 kg x 7 reps + 10 kg x 3 reps
17.5 kg x 2 reps + 10 kg x 8 reps

pullforward cable (arms behind the back, pull to waist, then push forward)
8.75 kg x 10 reps
13.75 kg x 8 reps + 8.75 kg x 2 reps
16.25 kg x 1 reps + 8.75 kg x 9 reps

kneeling pulldown fly cable
6.25 kg x 10 reps
11.25 kg x 10 reps
13.75 kg x 10 reps


BIS

seated dumbbell
10 kg x 10 reps
14 kg x 7 reps + 10 kg x 3 reps
16 kg x 2 reps + 10 kg x 3 reps + 4 kg x 5 reps

preacher close grip (__/\m^m/\__)
7.5 kg x 10 reps
10 kg x 4 reps + 5 kg x 6 reps

seated dumbbell
4 kg x 20 reps


CHEST

benchpress widegrip
0 kg x 30 reps

20110629 TRIS BACK TRAPS

weight start: 85.5 kg
weight finish: 86.5 kg

TRIS
benchpress close grip (________m_m_______) barbell
0 kg x 10 reps
5 kg x 10 reps
10 kg x 10 reps
17.5 kg x 10 reps
20 kg x 2 reps + 10 kg x 8 reps

skull crusher close grip bent bar (__/\m^m/\__)
5 kg x 10 reps
7.5 kg x 10 reps
10 kg x 5 reps + 5 kg x 5 reps
25 kg x 0 reps (fail)

benchpress close grip ([]m[][]m[]) dumbbells
20 kg x 10 reps
24 kg x 10 reps
26 kg x 4 reps + 18 kg x 6 reps

pushdown bar wire (wide grip)
35 kg x 10 reps
45 kg x 10 reps
50 kg x 10 reps

benchpress bent bar
10 kg x 15 reps


BACK

seated row cable close grip //\\
33 kg x 10 reps
47 kg x 10 reps
57 kg x 10 reps
67 kg x 5 reps + 47 kg x 5 reps

lower lumbar raises
10 kg x 10 reps
15 kg x 10 reps


TRAPS

shrugs dumbbells (forward and backward = 1 rep)
30 kg x 6 reps
32 kg x 6 reps
34 kg x 3 reps

20110625 SHOULDERS LEGS

BCAA 5 pills post workout
shake (400 mL - 200 mL before, 200 mL after)
* whey protein 3 scoops
* creatine monohydrate 1 scoops

weight start: 88.3 kg
weight finish: 88 kg (before my post-workout shake)

SHOULDERS

military press wide grip (__||m____________m||__) barbell
bar x 10 reps
7.5 kg x 6 reps
10 kg x 4 reps
11.25 kg x 2 reps

military press dumbells
14 kg x 5 reps
16 kg x 3 reps

windmill dumbells (out front, up, down to sides, reverse == 1 rep)
6 kg x 6 reps

LEGS

squats + calf lifts
20 kg x 5 reps