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Hello everyone,
My name is Tim and Ive been lifting since highschool. Ive always been a athlete so it just went hand in hand. I played soccer and basketball in hs.
I still to this day play both soccer and basketball and in fact have started up with judo.

I am currently 5'9" tall and weigh 172. I would say im an endo/meso bodytype.

my goal is get to about 180-185lbs with some abs showing..that and I would also like to hit some goals on lifts..
300 on bench (current max is around 230)
400 on deadlift

but also and this is important to me id like to remain althetic throughout this if not get more athletic than I was... I would LOVE to dunk a basketball.. I used to be able to grab rim so it seems reasonable.

Ive been pretty much just going on cruise control up untill like last year when I found a really good training program. Its on T-nation and called Ibodybuilder by christain Thibodeau. since I started using his program I gained 30lbs on my max bench in like 6-8 weeks. going thru the program the second time currently and bulking conventional style right now. trying to get up to 176lbs (conservative goal) but if I make it there easy ima try for 180lbs if theres still time..

I started from 166 and am currently 172 as I said. Im about 2 weeks in. My log is on the Bodybuilding . com forums. 6lbs in two weeks is fairly decent gain id say.

honestly tho after reading the blueprint I can say that my body probably was in famine unintentionally.

I moved into a new place and didnt have much food.. so I didnt eat alot.. and I was sleeping crappy and such but I still was working out and trying to progress further..

When I started this bulk my calories jumped tremendously I started using controlled labs blue growth(sleep)


For my next bulk I have the following available currently

controlled labs blue growth
CL green mag
CL orange triad
CL orange oximega
6:1 maca
Scivation xtend
whey protein (ON and 100% whey)
food.

All welcome Tim!

Glad to have you here man and welcome aboard. Very curious as to your progress on this T-nation program. I know they take a lot of heat but there IS good info on there if you have hours and hours to wade through it all.

Right here to help with any questions. And we for sure are going to achieve those goals together. Exceed them, in fact

thought maybe id post the workout program I wanted to use for my first BP run and see what you thought rob.

As I said this is the "Ibodybuilder" workout program by Christain Thibodeau.


If you think of the Blueprint its all about getting into a state of growth and then when you stop growing you deload and do it again.. in a word you could call it auto regulation.

IBB is all about autoregulation.. every workout, every set, every lift.

The point of the workout is to push the weight as explosively as possible (to generate more force) each rep becomes a max effort rep. soo in that regard no rep is wasted. Now obviously as the weight gets heavier the bar moves slower but your still trying to move it as fast as possible.

soo if on any lift you stop dominating the weight (ie dont grind it or stagnate) you stop that lift.. if you feel bad overall the workout is over..
this program is designed around the CNS and keeping it happy.

IF however you crush the weight too easily obviously you add another set with more weight.. in this fashion if I were to gain a ridiculous amount of weight on a lift I would lift to my full potential or close the next time I lifted for instance

if I was doing a 3 set scheme


bench press

175x3 185x3 195x3

now lets say I did all of these easy.. Im not gonna stop my workout there.. id add another set..perhaps 205x3 if I crush that again i could add another 10lbs to 215x3 and so on..


so lets say I hit 215x3 the next week my workout would look like

195x3 205x3 215x3 and lets say this too is easy.. it would progress in the same way as before..

also the IBB program uses alot of lifts from pins.. that is limited range versions of the lifts.. like a top half bench press..

it also uses "activation lifts" to prime the cns for the primary lift.. aka medicine ball slams supersetted with pulldowns


One part of the program is that you lift in phases...

1shoulders
2back
3legs
4chest

and you concentrate on that bodypart for several weeks..

there is 3 spec days(in shoulder phase that means 3 shoulder days) and 2 rest of the body days(any bodypart that isnt the spec part).. but when lifting shoulders for instance you avoid stressing the CNS with lifts that drain it heavily.. for instance you wouldnt bench, squat and deadlift heavy in the same week.

I think I will do the chest phase seeing as I want to up my bench press weight.. more on that later

OK I'm down with this. No problem with seeing what it can do. Just don't subsist on Biotest everything at every meal like they "advise"

Good man, good mind. Let's roll with it...

lol i dont use ANYTHING from biotest.

Rob I would be more than willing to try something else I suppose. I mean if you think that there is a program that would be better suited im all ears.. upon reading the Blueprint there are workouts in there but they look really single focused.. like I dont want to JUST do Bench press every workout. I would like a well rounded program that hits every body part at least once.


I really want to get the best results that I can this next run so I am open to any suggestions.

also I added P-slin to my supplement arsenal.. seemed like a good way to load nutrients in my body.. got it for 14.99 on another planet.

So my supps so far look to be

CL orange triad
CL Orange oximega
CL Blue Growth
CL Green Mag
Pure labs P-slin
Xtend

There are LOTS of ways to round out The Blueprint via EDT blocks, static holds etc.

Check out the link in my sig and goto the "sample Feast phase training template link".

I think you'll find what I'm talking about. If you've been doing the Ibb'r stuff for awhile, I'd use BP workouts. Reason: every program stops working sooner or later. Wouldn't want you to run out of gas during your first BP run on this program for that reason.

Either way, behind you 100%

I will go ahead and forgo the IBB program for now.. the new program will ensure optimal growth.. And IBB isnt going anywhere so I can come back to it later.

ok so for feast Id like my two main lifts to be Bench press and deadlift..


for my secondary lifts id like something that hit upper back and legs because those are two of my weakspots... I dont know what excercises to superset with tho. some suggestions would be appreciated.

leaning over DB rows would prob fit the bill for upper back.. supersetted with some chest excercise like DB Fly.

then for legs leg curl +leg extension..?

All you need to know right here Tim:

https://bodybuildingsupplements.com/phpB ... .php?t=730

Specifically, right here:

https://bodybuildingsupplements.com/phpB ... .php?t=378

And I'll get even more specific:

UPPER BACK:

Tbar rows
DB rows on a SLIGHT incline
Static holds with a wide grip, held at the top using the chinup

LEGS

Romanian Dead for the hams
Still legged deads for the hams
Leg sled with feet high on the platform, feet close together and push from the heels. Hits the hams hard.
Top range rack pulls

EXERCISE INDEX:

Romanian Deadlift
https://www.youtube.com/watch?v=PnBREGM7pE0

Top Range Rack Pull with Static Hold - Big Jaz shows us how its done!
https://www.youtube.com/watch?v=_NOpBDbFMm8

Front squats for the quads
One legged squats with one foot elevated on a bench, holding 2 DB's
Hack squats
Hip Belt Squats

EXERCISE INDEX

Hip Belt Squats - How To both w/Free weights and Cables!

The first video is with the loading pin:

https://www.youtube.com/watch?v=PldcPTOA ... re=related

That loading pin is HIGHLY recommended and makes free weight loading a snap.

Second video is how to do it with a low pulley attachment:

https://www.youtube.com/watch?v=QzpRhqW5o6Y

Damn that thread answers it all!
Let me know if that helps!

ok so let me see if im doing it right..



workout 1 Benchpress (w db pullover)

Romainian DL
Leg Press

(then a static hold to finnish it off)
Leg press static hold



workout 2 Deadlift ( cable rows for stretch?)

DB Row
Incline DB press

wide grip static hold @top on chinup

Nope. No worries though, here to help.

Where are you currently Tim? Have you started the BP or what phase are you in exactly?

I re-read your post an couldn't tell. Maybe it's just late or I'm lame (likely the latter) but I couldn't make it out??

Let me know and I'll have your answer for yoU!