Author Topic: Bast's Training (Read 16662 times)

Bast175 · « **Reply #25 on:** March 08, 2006, 01:56:59 PM »

Changes to my training:

I'm doing a 3 day split now instead of 4. I do Chest, Triceps AND shoulders in 1 day. For shoulders I only do 2 sets of standing barbell presses and 2 sets of rear lateral raises. (They are already worked indirectly during incline bench) For Triceps I took out the 2 sets of pushdowns and replaced them with 1 set of weighted dips. I removed the dips for chest.

The reason I did this is to train my muscles more frequently. I'm doing less sets for each muscle but working them every 4 days instead of every 6-7 days. I only do 3-4 sets to failure for a muscle group instead of 6-7 like I used to (I believe there is such a thing as overtraining and that it's easy to overtrain). It's working well for strength gains.

Bast175 · « **Reply #26 on:** March 08, 2006, 02:09:09 PM »

When I was in high school this guy (natural) who was about 25 trained in my highschool gym. He was 165lbs and he Benched 350lbs for 6-8 reps. He also did standing barbell extensions with 155lbs! This guy trained each muscle 3 times a week! He was light because he didn't eat a lot (not like a bodybuilder). He only would do 1 set to failure or close, and only one exercise.

His younger brother played college football and was around 220lbs, huge and lean and benched over 500lbs at 19 years old! He was also natural and didn't even worry about getting enough protein or what not. Sick genetics.

I should have learned at 16 that less sets is more but I was under "the more you do the bigger I'll get" mentality. Over the years I have kept doing less and less sets. Sooner or later I may just do 1 set and 1 exercise myself, but it's hard psychologically to limit yourself like that.

analcandy · « **Reply #27 on:** March 08, 2006, 03:54:10 PM »

all these little muscles and still no girlfriend to take the pictures....

whats your problem,have you an ugly face , are you retarded, or are you just gay?

Bast175 · « **Reply #28 on:** March 08, 2006, 03:58:55 PM »

Quote from: analcandy on March 08, 2006, 03:54:10 PM

all these little muscles and still no girlfriend to take the pictures....

whats your problem,have you an ugly face , are you retarded, or are you just gay?

where are the pictures that your girlfriend took? ( oh yea you're a pussy

)

Bast175 · « **Reply #29 on:** March 08, 2006, 09:22:59 PM »

increases in strength in today's workout:

barbell rows: 245lbs 7 reps

barbell shrugs: 335lbs 6 reps

dammitman · « **Reply #30 on:** March 11, 2006, 10:56:23 AM »

great physique, bast. we're pretty much the same as far as shape and bone structure goes. I think you're a little leaner and bigger in the arms, but I'll get there. Also, I think those are good poundages for someone your size, a little better than I'm currently lifting and better than most of the naturals at my gym. I myself am 5'10" and about 192 lbs, but I'd say I should lose about 3-4 lbs at least to get my bf 10% or below. bad genetics for calves; a big weakness I'm still working on. Anyways, keep it up bro, you're looking good.

G.R.H. · « **Reply #31 on:** March 11, 2006, 01:42:04 PM »

NICE GUNS BRO!

candidate2025 · « **Reply #32 on:** March 11, 2006, 03:12:50 PM »

how long have you been trainign bast?

...you lok about the sam size as me...ecept im taller, so my weight is alot more....plus a bit of body fat.

just wondering......to have someones to compare my genetics to i guess.

Bast175 · « **Reply #33 on:** March 13, 2006, 01:50:42 PM »

I didn't eat enough yesterday because I was working on a project for a class but still was a little stronger than last workout.

flat bench: 250lbs x 5 reps

incline bench: 230lbs x 6 reps.

barbell extensions 130lbs 7 reps (i'll use 135 next workout).

Triceps Dips: 80lbs attached, 7 reps.

Bast175 · « **Reply #34 on:** March 14, 2006, 09:18:45 PM »

increases today:

barbell shrugs 340lbs 6 reps (my grip gave out, may have to use straps next workout)

seated incline dumbbell curls: 60lbs 6 reps

chins: 45lb plate, 12 reps

(did 135 for 4 again on barbell curls but my form was perfect, better than last workout. I'm gonna train biceps separate from back next biceps workout, should get more reps that way).

STARTED DOING CARDIO TODAY, (recumbant bike) an entire 13 minutes, 30 seconds... lol (ran out of time)

monster triceps · « **Reply #35 on:** March 15, 2006, 06:37:33 AM »

Ohhhh, monstrous poundages, you're a real beast Insana, hahaha, oh brother, hahahahahaaaaa...

Overload · « **Reply #36 on:** March 15, 2006, 09:03:44 AM »

Good build Bast...Heavy one arm rows with a good stretch and reverse pec-dec made a world of difference for my rear delts.

Bast175 · « **Reply #37 on:** March 15, 2006, 12:42:44 PM »

Quote from: monster triceps on March 15, 2006, 06:37:33 AM

Ohhhh, monstrous poundages, you're a real beast Insana, hahaha, oh brother, hahahahahaaaaa...

thanks

Bast175 · « **Reply #38 on:** March 15, 2006, 12:59:03 PM »

Quote from: Overload on March 15, 2006, 09:03:44 AM

Good build Bast...Heavy one arm rows with a good stretch and reverse pec-dec made a world of difference for my rear delts.

Do you do reverse pec dec with your arms bent at a 90 degree angle? I used to do these but there's little range of motion.

Overload · « **Reply #39 on:** March 15, 2006, 02:01:05 PM »

Quote from: Bast175 on March 15, 2006, 12:59:03 PM

Do you do reverse pec dec with your arms bent at a 90 degree angle? I used to do these but there's little range of motion.

Nope...you are right, that one doesn't work well at all.

The machine i use has handles that swivel...my arms are slightly bent. you can only do this effectivly on certain machines.

i never got much from DB rear flyes...i only use that machine now.

myseone · « **Reply #40 on:** March 15, 2006, 10:20:16 PM »

Quote from: Bast175 on March 07, 2006, 06:38:00 PM

another:

Very good results.

jianjohn24 · « **Reply #41 on:** March 17, 2006, 05:31:49 PM »

Looks a lil like Max-OT! Good shit.

gcb · « **Reply #42 on:** March 18, 2006, 06:09:37 AM »

What is your diet like bast?

Bast175 · « **Reply #43 on:** March 20, 2006, 01:30:18 PM »

My diet is like 25% protein, 55% carbs, 20% fat (estimate, I don't keep track). I eat a lot of fruits, bread, pasta for carbs and other things. I'll eat out once a day (subway, chipotle, something like that). I like foods that i can cook/prepare and eat really fast.

Bast175 · « **Reply #44 on:** March 21, 2006, 10:47:21 PM »

increases:

flat bench 255lbs 5 reps.

overhead triceps barbell extensions: 130lbs 8 reps.

barbell shrugs: 345lbs 7 reps (no wrist straps).

seated calf raises: 4 plates (180lbs) 7 reps

For quads I'm only doing cybex cable legpresses (with deep range of motion) only because my knee was bothering me even from light squats and plate leg presses. Getting stronger on that exercise. 430lbs 7 reps

Bast175 · « **Reply #45 on:** March 28, 2006, 06:44:08 PM »

Increases:

Last weeks bench 255lbs 5 reps.

(This weak I went light, 225lbs 12 reps since I didn't get much sleep this weekend).

standing overhead barbell extensions 135lbs for 9 reps.

Barbell rows: 250lbs 6 reps.

T-bar rows: 5 plates 14 reps (felt way too easy, shouldn't have gone to failure.), 6 plates 6 reps (the 14 rep set fatigued me)

Bast175 · « **Reply #46 on:** March 30, 2006, 05:19:31 PM »

increases:

barbell shrugs: 360lbs 6 reps (no straps)

chest machine shrugs: 390lbs 5 reps

standing barbell presses : 175lbs 3 reps

geeves20022000 · « **Reply #47 on:** July 19, 2006, 04:29:09 PM »

thanks bast. I will have to check it out. I did a similar version of this (max OT) and it worked well. In my 4th yr of med school now. Trying to get back into training. Maybe I will give this a shot.

thanks again. Good luck with your training.

One question, So you do a 3 day split now, m,w,f? and then start again when?

alexxx · « **Reply #48 on:** July 19, 2006, 04:50:41 PM »

Bast why do you shrug? Its useless! I can do 500 pounds like its nothing but been getting better results with deads!

Bast175 · « **Reply #49 on:** July 19, 2006, 05:08:51 PM »

Quote from: geeves20022000 on July 19, 2006, 04:29:09 PM

thanks bast. I will have to check it out. I did a similar version of this (max OT) and it worked well. In my 4th yr of med school now. Trying to get back into training. Maybe I will give this a shot.

thanks again. Good luck with your training.

One question, So you do a 3 day split now, m,w,f? and then start again when?

Yes i was doing that. Now I'm doing a 4 day split. If you can train your muscles intenstely grouping them 2 at a time than it's good. but if you can't then 4 day split is better IMO.