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Getbig Main Boards => Gossip & Opinions => Topic started by: alexxx on December 30, 2006, 01:43:23 PM
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My arm workout on friday at Pro Gym!
Close grip bench 135x12 185x12 205x9 225x4 225x4
reverse grip bench 135x12 185x10 195x8 205x5 215x4
seated overhead extensions with bar 55x15 70x12 80x11 90x8 100x6
dips bwx15 20x12 40x7 x6 x6
one arm cable extension 20x20 25x15 30x15 35x12
barbell curls 40x15 75x12 135x7 145x4 x3
preacher ez bar curls 60x15 80x12 100x9 120x5 x4
seated alternate dumbell curls 40x12 x11 x10 x10 x10
standing front concentration curls 25x14 30x8 25x12 x11 x10
barbell wrist curls 60x23 70x15 80x9 90x7 100x5
reverse wrist curls 25x25 40x10 x8 x6 x5
seated knee ups x35 x35 x35 x35
Calves where worked nonstop for 5 minutes on the seated calf raise going from 45 to 140 pounds and back down again.
This is a typical training day for me. So all you little suckers who keep on complaining about training hard you really don't know anything.
This is just the beginning week of my new schedule so the weights will be moving up fast!
Ams where pumped to the max and I didn't have a decent weight belt for dips so I used dumbell and held them together with my feet!
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its talking to itself now...
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you sure thats enough volume alexxx?
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This is the stuff champions are made from 8) Some awesome volume u got goin there, Alexxx.
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that's some ridiculous volume consider it's just biceps and triceps, but if it's working for you keep it up.
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Alexxx, If I trained you your body would make awesome improvements
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you sure thats enough volume alexxx?
I didn't have time for cardio. :(
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This is the stuff champions are made from 8) Some awesome volume u got goin there, Alexxx.
Yes! I love the challenge involved of always progressin with so much volume and little rest.
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It's all about you big man.
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alexxx, pro gym now?
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My arm workout on friday at Pro Gym!
Close grip bench 135x12 185x12 205x9 225x4 225x4
reverse grip bench 135x12 185x10 195x8 205x5 215x4
seated overhead extensions with bar 55x15 70x12 80x11 90x8 100x6
dips bwx15 20x12 40x7 x6 x6
one arm cable extension 20x20 25x15 30x15 35x12
barbell curls 40x15 75x12 135x7 145x4 x3
preacher ez bar curls 60x15 80x12 100x9 120x5 x4
seated alternate dumbell curls 40x12 x11 x10 x10 x10
standing front concentration curls 25x14 30x8 25x12 x11 x10
barbell wrist curls 60x23 70x15 80x9 90x7 100x5
reverse wrist curls 25x25 40x10 x8 x6 x5
seated knee ups x35 x35 x35 x35
Calves where worked nonstop for 5 minutes on the seated calf raise going from 45 to 140 pounds and back down again.
This is a typical training day for me. So all you little suckers who keep on complaining about training hard you really don't know anything.
This is just the beginning week of my new schedule so the weights will be moving up fast!
Ams where pumped to the max and I didn't have a decent weight belt for dips so I used dumbell and held them together with my feet!
that's pretty good. funny, i do the exact same thing with 2 more reps and 10 more lbs on everything.
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alexxx, pro gym now?
No I only went there yesterday because someone gave me a pass. You train there?
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that's pretty good. funny, i do the exact same thing with 2 more reps and 10 more lbs on everything.
Is that so?
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that is alot of volume, but if it works go for it, i like to have tris and bis on different days
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Do you train quadriceps with equal volume?
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Do you train quadriceps with equal volume?
Eventually I will work back up to it but They are still sore from last workout which was 15 sets or so.
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225 for 4 on close grips!!!!!!!!!!!!!!!!!!!!!!!!! my God, what a beast!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
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No I only went there yesterday because someone gave me a pass. You train there?
no i don't, i don't like the place!!!
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Your going to overtrain Alexxx
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Your going to overtrain Alexxx
no he won't.
i'd watch those joints though.
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Your going to overtrain Alexxx
not with those light weights he won't.
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Eventually I will work back up to it but They are still sore from last workout which was 15 sets or so.
24 fucking sets for triceps and 15 for quads. good work.
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24 fucking sets for triceps and 15 for quads. good work.
sounds like most guys workouts, hahahaha.
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sounds like most guys workouts, hahahaha.
and he said he doesn't squat or deadlift. i can just imagine him doing sets of dumbbell lunges and leg extensions to get to that massive volume, probably supersetted.
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do fewer exercises, but more sets at the heavy weights
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Are you tracking your progress by how many sets you can endure or how much bigger your muscles get?
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Holy shiat, how long was that workout?
If you are not bullshitting, 2 or 3 hours minimum, working at a relatively quick pace.
Maybe you should cut the sets down and consider getting a job?
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My arm workout on friday at Pro Gym!
Close grip bench 135x12 185x12 205x9 225x4 225x4
reverse grip bench 135x12 185x10 195x8 205x5 215x4
seated overhead extensions with bar 55x15 70x12 80x11 90x8 100x6
dips bwx15 20x12 40x7 x6 x6
one arm cable extension 20x20 25x15 30x15 35x12
barbell curls 40x15 75x12 135x7 145x4 x3
preacher ez bar curls 60x15 80x12 100x9 120x5 x4
seated alternate dumbell curls 40x12 x11 x10 x10 x10
standing front concentration curls 25x14 30x8 25x12 x11 x10
barbell wrist curls 60x23 70x15 80x9 90x7 100x5
reverse wrist curls 25x25 40x10 x8 x6 x5
seated knee ups x35 x35 x35 x35
Calves where worked nonstop for 5 minutes on the seated calf raise going from 45 to 140 pounds and back down again.
This is a typical training day for me. So all you little suckers who keep on complaining about training hard you really don't know anything.
This is just the beginning week of my new schedule so the weights will be moving up fast!
Ams where pumped to the max and I didn't have a decent weight belt for dips so I used dumbell and held them together with my feet!
How long did this workout take ? that is the key - the time a workout takes...
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My workouts take me 2 hours. I know 225 is pretty low right now and I have done it for 10-12 reps close grip before. I also maxed out at 275 for close grip. Do not worry sarcasm I would burry you in the gym!
My quad workout was 5 sets of squats 5 sets of front squats and 5 sets of leg extensions. My quads really do not need too much work right now but I am going to up the volume to 20 sets. Maybe all squats.
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King Alexxx has the same thinking as a little known austrian named arnold shwarzeneggereeeerrrr. Alexxx will have victory and we will be glad we knew him. 8)
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My arm workout on friday at Pro Gym!
Close grip bench 135x12 185x12 205x9 225x4 225x4
reverse grip bench 135x12 185x10 195x8 205x5 215x4
seated overhead extensions with bar 55x15 70x12 80x11 90x8 100x6
dips bwx15 20x12 40x7 x6 x6
one arm cable extension 20x20 25x15 30x15 35x12
barbell curls 40x15 75x12 135x7 145x4 x3
preacher ez bar curls 60x15 80x12 100x9 120x5 x4
seated alternate dumbell curls 40x12 x11 x10 x10 x10
standing front concentration curls 25x14 30x8 25x12 x11 x10
barbell wrist curls 60x23 70x15 80x9 90x7 100x5
reverse wrist curls 25x25 40x10 x8 x6 x5
seated knee ups x35 x35 x35 x35
Calves where worked nonstop for 5 minutes on the seated calf raise going from 45 to 140 pounds and back down again.
This is a typical training day for me. So all you little suckers who keep on complaining about training hard you really don't know anything.
This is just the beginning week of my new schedule so the weights will be moving up fast!
Ams where pumped to the max and I didn't have a decent weight belt for dips so I used dumbell and held them together with my feet!
Do your close grips on a decline and your arms will explode. My arms went from 18 to 19.5 when I started doing them that way, no shit.
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King Alexxx has the same thinking as a little known austrian named arnold shwarzeneggereeeerrrr. Alexxx will have victory and we will be glad we knew him. 8)
Thanks big guy!
Do your close grips on a decline and your arms will explode. My arms went from 18 to 19.5 when I started doing them that way, no shit.
Cool I will try that out thanks!
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Do your close grips on a decline and your arms will explode. My arms went from 18 to 19.5 when I started doing them that way, no shit.
did they go from 18 to 19.5 or to 20?? ;) good lord my friends,,,good lord,,,even on hormones your arms dont go that fast 1.5 inches,,do you know what 1.5 inches of muscle is??
i LOVE to read this board
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what volume would you recommend for a natural gh15?
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Do your close grips on a decline and your arms will explode. My arms went from 18 to 19.5 when I started doing them that way, no shit.
let me guess..it only took you 21 days?
lol, you should package it and sell it on TV
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Why the SAM HILL dont u do Deads?
Are you specifically trying to NOT get bigger?
WHAT is your POST workout shake consist of?
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Groink is one of the biggest members on this site. He knows his stuff.
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alexxx..what weights do you use in the squat?
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alexxx..what weights do you use in the squat?
250 8)
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Alex, I'm impressed from what you came from to where you are now. Keep up the good work.
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250 8)
you got good legs for your relative strength.
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Alex, I'm impressed from what you came from to where you are now. Keep up the good work.
Thank you buddy.
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do you do a 5 split high volume routine? with one body part per session...legs,chest,back,shoulders,arms?
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you got good legs for your relative strength.
Thanks but that is only my first squat workout in a long time. Most I have done full range was 335.
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24 fucking sets for triceps and 15 for quads. good work.
typical fag boy routine.
does this fag still leave out squats and deads like he used to.
more sets for tri's is the way the pro's do it im sure
ta ta
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do you do a 5 split high volume routine? with one body part per session...legs,chest,back,shoulders,arms?
Exactly! With legs being in the middle so that I will have time to recover and hit shoulders hard. It's only the first week of that split but I feel like I am getting bigger everytime I take a while to recover.
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it can work well...but make sure to have high volume each training session and stop 1-2 reps before failure..and do 6-12 reps..with reps around 8mostly, dont rest alot between sets.. do this for 8 weeks..then do a light week..then 3 weeks (with mostly basic exercises ) of low reps where you really try to push the poundages up..then take one week off (or very light week) then go back to high volume to use your new strength. etc.
remember tho if you put legs in the middel of the week shoulder or arm workout can come to close to chest workout....(when using 5 day split)
when you use such an extreme body part split..volume must be high per body part..and failure training mostly avoided.
also a good advice is to split leg session in two:..do quads by themselves (with calves)...and do hamstrings on shoulder day.
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Alexxx when did you start the prohormones?
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it can work well...but make sure to have high volume each training session and stop 1-2 reps before failure..and do 6-12 reps..with reps around 8mostly, dont rest alot between sets.. do this for 8 weeks..then do a light week..then 3 weeks (with mostly basic exercises ) of low reps where you really try to push the poundages up..then take one week off (or very light week) then go back to high volume to use your new strength. etc.
remember tho if you put legs in the middel of the week shoulder or arm workout can come to close to chest workout....(when using 5 day split)
That's an interesting variation which I might use. For now I go to failure on all work sets. I take the weekend off now so that gives me plenty of time to recoup.
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Alexxx when did you start the prohormones?
2010
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That's an interesting variation which I might use. For now I go to failure on all work sets. I take the weekend off now so that gives me plenty of time to recoup.
ok i dont think you will last long on such high volume and failure training.....i think such a split can be good if failure is avoided and volume is kept high.
also regarding 5 split: i recommend this
quads, chest, back, rest, shoulders+hams, arms, rest, legs etc...
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ok i dont think you will last long on such high volume and failure training.....i think such a split can be good if failure is avoided and volume is kept high.
also regarding 5 split: i recommend this
quads, chest, back, rest, shoulders+hams, arms, rest, legs etc...
I may try that someday but for now I feel like this split is working.
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good, dont be afraid of volume, focus on each muscle group and really pump it with volume..thats the good thing with such a bodypart split..you can overload the muscle with alot of volume and pump. blood volume baby, blood volume and focused energy. i been doing the split i wrote in the other post for last few weeks it has worked well, but you have to make changes every couple of months.
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good, dont be afraid of volume, focus on each muscle group and really pump it with volume..thats the good thing with such a bodypart split..you can overload the muscle with alot of volume and pump. blood volume baby, blood volume and focused energy. i been doing the split i wrote in the other post for last few weeks it has worked well, but you have to make changes every couple of months.
Yeah I noticed ever since I picked up the pace, I have been getting these killer pumps. :)
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Pussy weights and pussy reps,its sucks being you Fagexxx
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Yeah I noticed ever since I picked up the pace, I have been getting these killer pumps. :)
good imagine the body part your training big as a mountain..and pump the up volume keep it high 20-25 sets..do like sergio and arnold did real high volume..altho in my opinion you should avoid failure and doing muscle groups 2-3 times a week with such volume (so once a week with such high volume is enough, as you do now). working body parts can be done 2-3 times a week but volume must be lowered then of course.
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Do your close grips on a decline and your arms will explode. My arms went from 18 to 19.5 when I started doing them that way, no shit.
I dont doubt what groink said, i am just curious as to what difference these make to how the exercise effects ur triceps?? I am willing to try it though!!
davie
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good imagine the body part your training big as a mountain..and pump the up volume keep it high 20-25 sets..do like sergio and arnold did real high volume..altho in my opinion you should avoid failure and doing muscle groups 2-3 times a week with such volume (so once a week with such high volume is enough, as you do now). working body parts can be done 2-3 times a week but volume must be lowered then of course.
Are you saying that Arnold and Sergio didn't go to failure that often? Cause I am pretty sure they did..
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Are you saying that Arnold and Sergio didn't go to failure that often? Cause I am pretty sure they did..
Arnold didnt really, sergio did, especially wen he trained low volume.
davie
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Arnold didnt really, sergio did, especially wen he trained low volume.
davie
By failure I mean that he cannot complete another rep by himself.
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Are you saying that Arnold and Sergio didn't go to failure that often? Cause I am pretty sure they did..
no no..they did go to failure regularly (not always tho) .im just saying do high volume like they did but avoid failure...works better.
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no no..they did go to failure regularly (not always tho) .im just saying do high volume like they did but avoid failure...works better.
If you don't go to failure then you are not training as hard as you should. Take a look at Jay Cutler and see for yourself. ;D
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If you don't go to failure then you are not training as hard as you should. Take a look at Jay Cutler and see for yourself. ;D
Wheather or not u train to failure every set makes no difference, your load isnt heavy enough to illicit enough muscle damage :D
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yeah,gutler looks shit but he doesnt go to failure all the time and he got big..altho im not sure he is the best example as he is on more medicins than a belgian blue cow.
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did they go from 18 to 19.5 or to 20?? ;) good lord my friends,,,good lord,,,even on hormones your arms dont go that fast 1.5 inches,,do you know what 1.5 inches of muscle is??
i LOVE to read this board
I'm talking over the course of about six months. My arms were 18 and basically staying that way, until I was farting around one day decided to try my close grips on the decline. My triceps grew like a fucking weed. Laugh all you want those are my guns in the pic and I'm 100% natty
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I dont doubt what groink said, i am just curious as to what difference these make to how the exercise effects ur triceps?? I am willing to try it though!!
davie
You can use more weight and the exercise becomes more like a triceps pushdown. Plus you can get a nice lockout at the top, which increases size on the long head. Flat closegrips tend to bring the delts and chest into the exercise. Declines isolate the tris.