Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Main Boards => Gossip & Opinions => Topic started by: The True Adonis on September 22, 2011, 09:18:42 AM
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Back today.
I asked the original Mister Magoo for a back workout as I wanted to do something spontaneous.
DB Rows 5 sets of 10 each arm with the only rest coming from each arm in succession. ie The right arm rests when the Left one is working and the Left arm Rests while the right one is working.
and then
Pullups until you reach 100 reps.
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Not training today, and I was never good enough at pullups to even attempt something like that. The strange thing is, I am/was very good at rows. Even Pendlay style, I was doing 335 for a top set of 7 or 8. But put my fat 240 pound ass on a chinning bar ... 4, 5 reps, tops :\
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Not training - Bodypart splitting is for wimps. Train the whole body hard over an hour and a half and then eat and rest for 5 days.
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Full body training today.
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Full body training today.
GOOD MAN
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Full body training today.
Can you break it down for us what that entails?
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GOOD MAN
I don't isolate body parts..just an FYI.
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Not training - Bodypart splitting is for wimps. Train the whole body hard over an hour and a half and then eat and rest for 5 days.
This can actually work...
from time to time.
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This can actually work...
from time to time.
Yeh, I have done it in the past but never gained as fast as when doing full body every 5 - 6 days. Ever!
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Pecs, front delts and calves
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Not training - Bodypart splitting is for wimps. Train the whole body hard over an hour and a half and then eat and rest for 5 days.
Nice.
Pretty much what I have done since forever.
My only mistake is that I used to eat waaaay too much. I am down to 190 from 220, and look (and feel) a ton better. I never was "fat", but I was pushing 20%, and as a natural, there is no need to be in that zone.
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Not training today - did delts, traps and triceps yesterday and will do back and abs tomorrow.
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Nice.
Pretty much what I have done since forever.
My only mistake is that I used to eat waaaay too much. I am down to 190 from 220, and look (and feel) a ton better. I never was "fat", but I was pushing 20%, and as a natural, there is no need to be in that zone.
Yeh, all about conditioning. You HAVE to be able to see muscle all over. Fat is the enemy bro
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Pecs, front delts and calves
Exercises, sets and reps please.
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Can you break it down for us what that entails?
Today for example......
Med grip Bench press w/chain resistance - 5 x 3 paired w/
Med ball rotations - 4 x 8
A1) Weighted Chins - 4 x 8
A2) Trap bar deads - 3 x 5
A3) Overhead med ball slams - 3 x 15
B1) Blast strap push ups w/50lb vest - 3 x 10-12
B2) Elevated reverse lunge w/ vest + 35bs db's - 3 x 10ea leg
B3) Glute/Ham raise w/superband - 3 x 8
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Bis:
standing db curls 3-4 sets 8-10 reps
hammer strength preacher 3-4 sets 8-10 reps
Tris:
Smith machine close grip 3-4 sets 8-10 reps
kneeling rope extensions 3-4 sets 10-12 reps
lying db extensions across the chest 2 sets 12-15 reps
Calves:
Cybex rotary calf apparatus 5-6 sets of 15-20 reps
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Today for example......
Med grip Bench press w/chain resistance - 5 x 3 paired w/
Med ball rotations - 4 x 8
A1) Weighted Chins - 4 x 8
A2) Trap bar deads - 3 x 5
A3) Overhead med ball slams - 3 x 15
B1) Blast strap push ups w/50lb vest - 3 x 10-12
B2) Elevated reverse lunge w/ vest + 35bs db's - 3 x 10ea leg
B3) Glute/Ham raise w/superband - 3 x 8
Do you still do traditional bodybuilding training at all? Also, when you last competed, were you training as you are above?
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Your moms ass :D
Bis and tris love arm day.
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i do as much reps as i like, always these stupid rep schemes. as if it matters.
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Do you still do traditional bodybuilding training at all? Also, when you last competed, were you training as you are above?
Haven't done bodybuilding-type since the last time I competed. About once a week I will do some bicep work but thats just to help keep my elbows healthy.
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Shoulders
Hammer Strength Military presses
Up right rows
Db front laterals
Db Side Laterals
Db front & side Lateral supersets or Db Front & Side lateral drop sets
Reverse Pec flys
1hour cardio
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Shoulders
Hammer Strength Military presses
Up right rows
Db front laterals
Db Side Laterals
Db front & side Lateral supersets or Db Front & Side lateral drop sets
Reverse Pec flys
1hour cardio
Too much for delts. Drop "Db front laterals", completely useless...and "Db front & side Lateral supersets or Db Front & Side lateral drop sets".
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Too much for delts. Drop "Db front laterals", completely useless...and "Db front & side Lateral supersets or Db Front & Side lateral drop sets".
Meso_z thanks
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exactly, if you are a hard trainer then your delts already got enough stress when training other bodyparts. sometimes i dont even train them appart.
i did barbel curls this week and i now have soreness in my delts too.
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Meso_z thanks
;D
side laterals 3sets
some form of heavy presses.. dumbels, barbells, smith, hammer machine..whatever you like. 3sets
some kind of rear delt work..machine or dumbels. 3sets
You might pick another exercise of your choice for side delts (since its the most important part of the deltoid..the one that stands out) 3sets - on the low pulley.
done..
I see those retards doing "front raises" in front of the mirror and I want to smash their face on the mirror. :D
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Off today and tomorrow. Saturday...Detls and calves. Sunday....Legs
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So nobody trains their brains on here? ;D
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So nobody trains their brains on here? ;D
www.xhamster.com
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Shoulders,traps
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biceps and triceps today for me.
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Full body.
On and off all day.
Still going at it.
Rest until Tuesday (except for all the lap swimming over the weekend) ~ which will be all butterfly and freestyle.
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Friday's workout will be shoulders and abs.
seated db press 3-4 sets 8-10 reps
laterals 3-4 sets 8-10 reps
reverse cable flyes 3-4 sets 12-15 reps
Cybex ab crunch 4 sets 20 reps
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I've just done 40 mins on the treadmill for cardio. I am going back to the gym tonight to train chest, delts and tris.
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Shoulders and Triceps: Axle (Thickbar) Presses, Front Raises, DB Laterals. Close grips, Skulls, Overhead Extensions.
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Did legs. One set of squats, one set leg press, one set hacks. After each exercise I do a burn out set of ass to heels body weight squats really strict and upright (I have to hold on to something to keep my body upright) then do a set of leg curls, walk back and forth a couple of times in the gym muttering, "Yo buddy, nothing left to do but to do it, light weight, light weight, baby; to catch my breath and then begin the next set. Then I finish off with one set of stiff leg deads.
People truly hate me there.
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Im actually considering "skipping" arms today...they are already huge and detailed, I dont want to rip another tshirt.
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hamstrings quads
standing, seated, lying legs curls 4-5 sets each 5-15 reps
leg press 6 sets 12 -15 reps
hack squat lunges 3 sets 8-10 reps
super set with extensions 3 sets of 12
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;D
side laterals 3sets
some form of heavy presses.. dumbels, barbells, smith, hammer machine..whatever you like. 3sets
some kind of rear delt work..machine or dumbels. 3sets
You might pick another exercise of your choice for side delts (since its the most important part of the deltoid..the one that stands out) 3sets - on the low pulley.
done..
I see those retards doing "front raises" in front of the mirror and I want to smash their face on the mirror. :D
''retards'' like levrone, right?
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''retards'' like levrone, right?
The ones who dont actually have "front delts" to work with this useless exercise.
You cant built front delts with "front raises"..guys with big delts, yes they can do them...Levrone was further working those huge front delts he had...
its not for twinks.
Presssssssssssss!!!!!!!!!!!!
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Today for example......
Med grip Bench press w/chain resistance - 5 x 3 paired w/
Med ball rotations - 4 x 8
A1) Weighted Chins - 4 x 8
A2) Trap bar deads - 3 x 5
A3) Overhead med ball slams - 3 x 15
B1) Blast strap push ups w/50lb vest - 3 x 10-12
B2) Elevated reverse lunge w/ vest + 35bs db's - 3 x 10ea leg
B3) Glute/Ham raise w/superband - 3 x 8
This was very similar to workout that I was doing last year when I rehabbed a groin strain/sports hernia, and working with a trainer. This is by far my favorite way to exercise, but I can't come up with this stuff on my own. I don't know how to structure it, and what duration to use before switching up rep schemes, exercises, etc. Do you have any online resources?
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Shoulders and Cardio
Machine laterals (4 X 8-15)
Presses (4 X 8 - 15)
Up right BB rows (4 X 10-20)
25 mins elliptical (250 cals burn)
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;D
side laterals 3sets
some form of heavy presses.. dumbels, barbells, smith, hammer machine..whatever you like. 3sets
some kind of rear delt work..machine or dumbels. 3sets
You might pick another exercise of your choice for side delts (since its the most important part of the deltoid..the one that stands out) 3sets - on the low pulley.
done..
I see those retards doing "front raises" in front of the mirror and I want to smash their face on the mirror. :D
Completely agree. Havent done front delts directly in YEARS. Chest hits then indirectly plenty. Overdeveloping front delts makes you look all bunched up. The worst is seeing 150lb twinks doing front raises until the cows come home then dont bother to hit rear delts at all.
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Completely agree. Havent done front delts directly in YEARS. Chest hits then indirectly plenty. Overdeveloping front delts makes you look all bunched up. The worst is seeing 150lb twinks doing front raises until the cows come home then dont bother to hit rear delts at all.
:D
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Shoulders and Tris
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Did back today -
2 sets wide-grip chins
2 sets chins (palms facing each other)
2 sets pull-ups (bicep-curl style)
4 sets barbell rows (underhand grip)
4 sets cable rows
2 sets lat pulldowns
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Delts and arms.
Press behind the neck 2 x 6
dumbbell laterals 2 x 10
Single arm pulley laterals 1 x 10
Rear delt laterals 2x10
Barbell shrugs 2x10
Tricep pushdowns 2 x 10
lying tricep extentions 2 x 8
reverse single arm tricep 2x12
barbell curls 2 x10
alternate db curls 2 x 8
single arm pulley curls 2 x12
fourarm curls 2x20
reverse fourarm extensions 2 x 15
incline sit ups 1 x 20
weighted crunches 2x 30
pulley crunches 2x30
grip work 2x20
one hour and 10 minutes.
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Back :)
Dead lifts 3 warm up sets , 3 working sets
Lat pull down 3 sets
seated rows 3 sts
close grip pulldown 3 sets
straight arm rope push downs 3 sets
Caves :)
standing calf raises
3 sets
seated claf press
3 sets
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Needed to get to work early today. So just cardio.
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Im actually considering "skipping" arms today...they are already huge and detailed, I dont want to rip another tshirt.
O.K. then, Mr. Basile.... ;D
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chest arms shoulders calves abs
decline hammers 1 warm up 4 work sets
lying skull crushers with ez curl bar 4 work sets supersetted with seated calf raises
one arm preacher curls 4 work sets supersetted with inverted sit ups
machine shoulder press 3 warm up sets increasing weight
dumbell side laterals 3 work sets
incline barbell press 2 cool down sets
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Back today.
I asked the original Mister Magoo for a back workout as I wanted to do something spontaneous.
DB Rows 5 sets of 10 each arm with the only rest coming from each arm in succession. ie The right arm rests when the Left one is working and the Left arm Rests while the right one is working.
and then
Pullups until you reach 100 reps.
that's a Great back workout if the entire set can be completed. I'm sure there will be soreness the next couple of days
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O.K. then, Mr. Basile.... ;D
;D
I was kidding..
I did.
rope pushdowns
incline alternate curls
skullcrushers
preacher curls with a straight bar
one arm tri extensions, behind the head
finished with hammer curls and some forearms work.
3 sets each going from a tri to a bi exersice and so on.
Did them to "no failure" as tbombz suggests...they seem fuller today..not stingy like when you punish them with forced reps dropsets etc.
Also did some ab work. raises and roman chair.
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Im planning some leg work in an hour or so..
its gonna be like
leg extensions
leg press close stance.
lying leg curls
squats - mod weight...my hams and quads will be already fried and "activated" no need to kill myself.lol
finish with some stiff leg dl's with dumbels and maybe some calf action.
20 sets overall.
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Im planning some leg work in an hour or so..
its gonna be like
leg extensions
leg press close stance.
lying leg curls
squats - mod weight...my hams and quads will be already fried and "activated" no need to kill myself.lol
finish with some stiff leg dl's with dumbels and maybe some calf action.
20 sets overall.
done.
wtf no one cares on here? ;D
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Mowing the lawn, that's tough enough for today..
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(http://i.imgur.com/Zq4oc.jpg)
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My Penis, another date with Indian girl from the bank.... ;)
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Off today tomorrow legs.
Leg Press
Squats
Leg Ext.
Lying Leg Curls
Seated Leg Curls
Calves
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Quads today.
I`m going to start this Smolov program today I believe. There is a Spread Sheet that you download and it tracks the routine for you.
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Still recuperating from yesterday's lawn mowing...
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Legs.
Hack squat
extension/leg curl superset
walking lunges
Calve raises
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Legs.
Hack squat
extension/leg curl superset
walking lunges
Calve raises
Cool..I really like sseting extensions with curls.
Dont you leg press or squat Groink?
As I recall you want only toned legs, not big.
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Cool..I really like sseting extensions with curls.
Dont you leg press or squat Groink?
As I recall you want only toned legs, not big.
I leg press....today it's hacks.
legs aint small 8)
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I leg press....today it's hacks.
legs aint small 8)
Translation: "The big dudes monopolize the squat racks at my gym, and I can't get near them. So I hang with the small men at the leg extension station."
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Translation: "The big dudes monopolize the squat racks at my gym, and I can't get near them. So I hang with the small men at the leg extension station."
you must be a real beast ::)
Me....I'm only 240LBs at 7% bf.....Gee I wish i was one of the "big dudes" like you ::) ::)
Oh...by the way...did you "turn your 17s into 18s" yet ?? :D LOLOLOLOLOL....i had 17 inch arms in high school you little shitstain :D
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;D
I was kidding..
I did.
rope pushdowns
incline alternate curls
skullcrushers
preacher curls with a straight bar
one arm tri extensions, behind the head
finished with hammer curls and some forearms work.
3 sets each going from a tri to a bi exersice and so on.
Did them to "no failure" as tbombz suggests...they seem fuller today..not stingy like when you punish them with forced reps dropsets etc.
Also did some ab work. raises and roman chair.
good shit. i would even lower the volume.
i had 17 inch arms in high school you little shitstain :D
i had 17.5's at 180. 8)
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you must be a real beast ::)
Me....I'm only 240LBs at 7% bf.....Gee I wish i was one of the "big dudes" like you ::) ::)
Oh...by the way...did you "turn your 17s into 18s" yet ?? :D LOLOLOLOLOL....i had 17 inch arms in high school you little shitstain :D
Wow though guy here...........
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gonna train back legs rear delts traps abs and calves today
plan on doing
tri set = pulldowns , leg extensions, lying leg curls (one leg at a time for both extensions and curls). 4 sets each.
seated calf raises 3 sets
bent over barbell rows 3 sets
reverse pec deck or dumbell rear laterals 4 sets
shrugs using standing calf machine super setted with sit ups 3 sets
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gonna train back legs rear delts traps abs and calves today
plan on doing
tri set = pulldowns , leg extensions, lying leg curls (one leg at a time for both extensions and curls). 4 sets each.
seated calf raises 3 sets
bent over barbell rows 3 sets
reverse pec deck or dumbell rear laterals 4 sets
shrugs using standing calf machine super setted with sit ups 3 sets
So complicated...
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So complicated...
nah its pretty simple... start out with the three main exercises... run a circuit with long rest periods.. allows for greater rest in between sets... then move to accessory lifts/adding detail/size in desired locations.. end with shrugs super setted with abs cuz both are low energy movements that dont take much rest and arent meant to build heaps of mass but rather just stimulate a bit of shape and thickness
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You don't get a decent leg workout with extensions and curls...
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You don't get a decent leg workout with extensions and curls...
you would be suprised. i would be doing heavy hack squats but i cant due to a ruptured miniscus in both knees. the extensions are unbelievably effective at keeping shape and mass on the quads in the absence of any other work. i squeeze hard at the top and lower the weight slowly. my quads are definitely my worst body part because i cant train them adequately but they still look pretty good and i owe it all to extensions. as for leg curls, my hammies have grown more in the last couple months of doing 3-4 sets curls than they ever did when i was hitting three different exercises, lighting my hammies on fire.
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Im planning some leg work in an hour or so..
its gonna be like
leg extensions
leg press close stance.
lying leg curls
squats - mod weight...my hams and quads will be already fried and "activated" no need to kill myself.lol
finish with some stiff leg dl's with dumbels and maybe some calf action.
20 sets overall.
does that 20 sets include every set you do, such as warmups? for example what are your sets on leg press? something like 2-4-6-8-10 plates? or like 10-10-10-10-10 and a couple warmups you dont count?
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does that 20 sets include every set you do, such as warmups? for example what are your sets on leg press? something like 2-4-6-8-10 plates? or like 10-10-10-10-10 and a couple warmups you dont count?
Thanks for asking...
I dont include warmups...I warmup always in the beginning..
For example if i do leg extensions, I do 2 sets warmup and then I move on to my normal 3 sets.
From then, I just go into the next exersice without warmping up or "warmup sets" or how the "hit-ers" ::) mean it.lol
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Quads today.
I`m going to start this Smolov program today I believe. There is a Spread Sheet that you download and it tracks the routine for you.
I meant to post this with the above:
http://stronglifts.com/how-to-add-100-pounds-to-your-squat-smolov/
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Thanks for asking...
I dont include warmups...I warmup always in the beginning..
For example if i do leg extensions, I do 2 sets warmup and then I move on to my normal 3 sets.
From then, I just go into the next exersice without warmping up or "warmup sets" or how the "hit-ers" ::) mean it.lol
I see. I like to do it that way too! Are your "normal sets" all done with the same weight, or do you ramp up?
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I see. I like to do it that way too! Are your "normal sets" all done with the same weight, or do you ramp up?
I always pyramid the weight.. :)
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you must be a real beast ::)
Me....I'm only 240LBs at 7% bf.....Gee I wish i was one of the "big dudes" like you ::) ::)
Oh...by the way...did you "turn your 17s into 18s" yet ?? :D LOLOLOLOLOL....i had 17 inch arms in high school you little shitstain :D
You're a legend in your own mind.lol
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Incline db press 3 sets
Incline Hammer 3 sets
smith machine presses (close grip to hit the inner pecs) 3 sets
standing db curls 3 sets
concentration curls 3 sets
Cybex curls 2 sets
Cybex rotary 5 sets
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i do as much reps as i like, always these stupid rep schemes. as if it matters.
x1000
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adonis is clearly trolling you guys
there is no stupid magic rep scheme to unlock growth ohhh brother
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adonis is clearly trolling you guys
there is no stupid magic rep scheme to unlock growth ohhh brother
While there is no magic scheme of course, I do believe that a well-organized program takes the guess work and the hit or miss out of all of it.
I am starting day one of the Squat Smolov which seems to yield great results for everyone who completes it.
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Smolov Day One Complete. I also trained biceps. Week one of Smolov has you squatting every day and after the intro phase ends, the real fun begins. This is some good training and am glad to have started it.
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Wow though guy here...........
I guess you missed the part where he jumped all over me for no reason whatsoever
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Haven't done bodybuilding-type since the last time I competed. About once a week I will do some bicep work but thats just to help keep my elbows healthy.
shouldnt you be gettin ready for your contest with alex
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I guess you missed the part where he jumped all over me for no reason whatsoever
Here's a guy that wishes death and suicide upon others, attempts to belittle others to bolster his ailing self-esteem, and now he plays the victim. Lol.
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Here's a guy that wishes death and suicide upon others, attempts to belittle others to bolster his ailing self-esteem, and now he plays the victim. Lol.
following me around i see...not very tranquil of you...shouldn't you be sitting in silence somewhere trying to find your essence ?
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Gonna do some back today..
-Warmup with cable pullovers
-I start with chins and might add weight on my in the last set.
-Always next is bbrows.
-then a "lat" machine..usually hammer.
-Another "row" one..hammer or dumbell.
-and finish off with an exercise of my choice...depends on how i feel. Its usually a "fancy" one.
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Gonna do some back today..
-Warmup with cable pullovers
-I start with chins and might add weight on my in the last set.
-Always next is bbrows.
-then a "lat" machine..usually hammer.
-Another "row" one..hammer or dumbell.
-and finish off with an exercise of my choice...depends on how i feel. Its usually a "fancy" one.
We are on the same split right now...back for me too, LOL
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We are on the same split right now...back for me too, LOL
Maybe this is why we both look awesome. lol. :D
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Maybe this is why we both look awesome. lol. :D
Yeah Buddy 8)
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Just did Quads & Hams..
Leg Ext. (3 x Acclimation sets) 1x work set to failure then Double drop.
Leg press (2x warmups) 1 x 10 - drop set
BB Back Squat (2 warmups) 1x10
Hacksquat 3x10
Leg curls (1warmup) 1x10
Stiff leg (1 warmup) 1x10
1 leg curl 3x10
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leg day
leg press 2 x 12
squat 2x8
machine squat 1 x 10
leg extention 2 x 20
leg curl 2 x15
standing leg curl 2 x 12
side bend with dumbbell 1 x15
hanging leg raise 2x max
weighted crunches 2x 20
pulley crunches 2 x 20
leg press calf 2 x20
standing calf raise 2 x 15
seated calf raise 2 x 15
neck work
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While there is no magic scheme of course, I do believe that a well-organized program takes the guess work and the hit or miss out of all of it.
I am starting day one of the Squat Smolov which seems to yield great results for everyone who completes it.
Adonis now you are starting to troll the falcon, this in uncharted territory..
this trolling tactic doesnt fool me, i am well aware of your scholastic achievments but i can easily see the contradiction you so blatently laid out for the average bafoon to be fooled.
you says; "there is no magic scheme" followed by "smolov wich seems to yeild great results for everyone"....... that sounds alot like MAGIC to me in the simple science of lifting a weight and putting it back down , in you aformentioned reply..
any routine that yeilds great results above the norm could be classified as something of legend or "magic"...so for this great bodybuilding/powerlifting discovery to be discoverd now in the dumbell world of exercise all the way in 2011 is truly something special? hmm...
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Adonis now you are starting to troll the falcon, this in uncharted territory..
this trolling tactic doesnt fool me, i am well aware of your scholastic achievments but i can easily see the contradiction you so blatently laid out for the average bafoon to be fooled.
you says; "there is no magic scheme" followed by "smolov wich seems to yeild great results for everyone"....... that sounds alot like MAGIC to me in the simple science of lifting a weight and putting it back down , in you aformentioned reply..
any routine that yeilds great results above the norm could be classified as something of legend or "magic"...so for this great bodybuilding/powerlifting discovery to be discoverd now in the dumbell world of exercise all the way in 2011 is truly something special? hmm...
Sir Falcon,
I would never obscenely or deliberately affront anyone which I dearly consider to be of crucial import. If I am guilty of any impropriety whatsoever its that I failed to share such knowledge with you sooner. For that I do apologize and hope that my deepest sympathies quell whatever rising rebellion there may exist between us. I trust my conversancy mend this slight wound, if indeed a wound did occur.
I wholeheartedly recommend the Smolov routine despite this being my second day. It is "Magical" in that it is so out of the norm of what most traditionally look for in a workout routine.
Give it a try my friend, There is nothing to lose.
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Chest....I'll figue out what I'm gonna do when I get to the gym.
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Sir Falcon,
I would never obscenely or deliberately affront anyone which I dearly consider to be of crucial import. If I am guilty of any impropriety whatsoever its that I failed to share such knowledge with you sooner. For that I do apologize and hope that my deepest sympathies quell whatever rising rebellion there may exist between us. I trust my conversancy mend this slight wound, if indeed a wound did occur.
I wholeheartedly recommend the Smolov routine despite this being my second day. It is "Magical" in that it is so out of the norm of what most traditionally look for in a workout routine.
Give it a try my friend, There is nothing to lose.
HAHAHA nice ill look into it my friend but i have my doubts Sir
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back,so there will be weighted chins,bb&db rows,shrugs and deadlifts...
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delts and triceps tonite.
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Be careful TA. Full Smolov is intended for "assisted" lifters.
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Shoulders.....
Seated Dumbell Press
Side Laterals
Rear Delts
Traps.....
Dumbell Shrugs
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Be careful TA. Full Smolov is intended for "assisted" lifters.
I have read of many Lifetime Naturals making really good gains with it. I also believe Lifetime Naturals should train more than juicers as this is sort of the "new" (although thats the way Sandow used to do it) way of doing things and the results speak for themselves. Lifetime Naturals get themselves in trouble when they train less, like the IFBB Pros do with their fall asleep style.
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Trained legs and shoulders today.
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holy shit that is the cutest awesomeist thing every she looks like a hot 9th gratder
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2 sets today and left. Forearms aching today hurt them in work at the weekend.
Week off bench will not do any harm.
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damn how perfect is she, shes from london but looks latina fuckn hot
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getting my fat ass on the treadmill today
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Off today, tomorrow chest/bi's
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Whole body today.......
Yoke Walks
Farmers Walks
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Last night it was back, rear delts, bis and abs. Today it's cardio. Treadmill for 40-60 mins.
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Whole body today.......
Yoke Walks
Farmers Walks
Haha, "YOKED" is a description of a large, muscular man that I have not heard for a while.
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Legs, Calves and abs
Squat
Leg press
Leg extense
Dumbbel stiff
lying Hamstring curl
Leg press calf raise
Seated calf raise
And any kind of exercise that I feel my abs squeezing
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Random get big member:
list of exercises said getbig member did
what reader of this thread learns...not shit
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Back/biceps/running = lean mean pussy wrecking machine.
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Haha, "YOKED" is a description of a large, muscular man that I have not heard for a while.
I heard an early 20's kid say it the other day. :-\
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Chest...
pre exhaust with some kind of flies, Im gonna pick some cable work today.
-an incline movement.
-a flat one.
-some kind of fly. (optional since I did in the beginning).
-dips.
3-4 sets each. reps 6-12.
light stretch in the beginning, harder in the end of the workout. squeeze chest in between sets.
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Im planning some leg work in an hour or so..
its gonna be like
leg extensions
leg press close stance.
lying leg curls
squats - mod weight...my hams and quads will be already fried and "activated" no need to kill myself.lol
finish with some stiff leg dl's with dumbels and maybe some calf action.
20 sets overall.
Hey, I saw someone else use the same word 'activated' on here, don't remember who it was tho.
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Guys, what are your opinion on upper/lower routines where you train everything twice a week vs 4- and 5-day splits?
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I have read of many Lifetime Naturals making really good gains with it. I also believe Lifetime Naturals should train more than juicers as this is sort of the "new" (although thats the way Sandow used to do it) way of doing things and the results speak for themselves. Lifetime Naturals get themselves in trouble when they train less, like the IFBB Pros do with their fall asleep style.
I think you're absolutely right!
People here disagree with me, but look at men in prison. They train all day, they look better than 90% of getbiggers. Don't argue that point here though, because getbig will just claim that they're all on smuggled juice that everyone in prison has access to. . ::)
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I think you're absolutely right!
People here disagree with me, but look at men in prison. They train all day, they look better than 90% of getbiggers. Don't argue that point here though, because getbig will just claim that they're all on smuggled juice that everyone in prison has access to. . ::)
So how would you set up such a routine?
upper/lower split training 6 days a week?
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So how would you set up such a routine?
upper/lower split training 6 days a week?
I have no idea, but...
Watch any prison show, "Lock Up" on msnbc. These guys are all in great physical condition. They don't have fancy supplements, equipment, enough protein.
Meanwhile, getbig consists of fat retards that train like the pros. Consuming massive amounts of protein and supplements. ::)
Guys here will just argue that they're all on juice. ::)
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Back tonight:
reverse grip barbell rows 3 sets
reverse grip hammer pulldowns 3 sets
hammer low row 3 sets
partial deadlifts 3 sets
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Hey, I saw someone else use the same word 'activated' on here, don't remember who it was tho.
;D broscience.
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Currently 1:47 am Here............
I not sure what ill be training later today.........
Either Back/Chest or Legs/Arms.
Or might just do isolation training for the rest of the week ( 1 bodypart a day).
-
Arms...
tricep pushdowns. 3sets + a "dropset"
3 dumbel curls seated.
3 close grip bp.
3 straight bar preacher curls.
3 one arm dumbel ext.
3 hammers.
and a superset cable curls with one arm and cable pushdowns with the handle. 2 sets.
some forearm work and abs.
not going to failure...I might have gone 1 set only there for bis and 2 forced on tris.. no more.
My arms are fuller training like this.
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Tonight will be back.
Tbar 3x8-10
deadlift 3x4-6
Pulldown 3x8-10
more than enough
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Leggos
Today its
Leg press on the TECHNOGYM leg press machine...thing scores a direct hit on your quads, love it
front squat
extensions/curls supersetted
freemotion calf machine (ouch)
calf raisies on leg press machine....one leg at a time
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Delts
Dumbell side laterals 4x12,12,12
Seated military presses 5x12,10,10,8,6,4
Rear laterals 3x12,12,12
-
Delts and bis:
seated db press 3 sets
side laterals (unilateral) 3 sets
reverse cable flyes 3 sets
Hammer preacher 2 sets
standing db curls 3 sets
Cybex curls 2 sets
-
Delts
Dumbell side laterals 4x12,12,12
Seated military presses 5x12,10,10,8,6,4
Rear laterals 3x12,12,12
You have the best avatar, I fucking love that girl!
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Not sure if it's been said yet.
.....I'm training your mom today.
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Not sure if it's been said yet.
.....I'm training your mom today.
She said it was a "short" session.
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Leggos
Today its
Leg press on the TECHNOGYM leg press machine...thing scores a direct hit on your quads, love it
front squat
extensions/curls supersetted
freemotion calf machine (ouch)
calf raisies on leg press machine....one leg at a time
Why super setting for ext. and curls and why only 1 exercise for hammys?
Not ripping, just curious.
-
She said it was a "short" session.
But pleasurable.
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Why super setting for ext. and curls and why only 1 exercise for hammys?
Not ripping, just curious.
the presses and squats work your entire leg...not just your quads
so i do them and the one iso exercise each
-
chest and bis and calves
hammer decline 3-4 sets 10 reps
incline flyes 3 sets 10 reps
close grip smith press 3 sets 8-10 reps
standing ez bar curls 3 sets 6 reps
concentration curls 4 sets 8-10 reps
Cybex rotary 5 sets 15-20 reps
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Cardio
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i do as much reps as i like, always these stupid rep schemes. as if it matters.
No, it doesn't matter. It's all a hoax, a training conspiracy if you will. Just walk in the gym, pick a random exercise and do a 1000 reps. It'll get you much bigger and stronger than doing say....1-3 reps or 8-12. Good thinking.....where you did get this idea again? I'd be interested in reading about it ::)
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Dunno yet, whatever I feel like. Legs are fucked after squats yesterday and still feeling doms in my back. Probably arms and shoulders.
I've also stopped this pyramid nonsense. I do ONE exercise per body part but change it around each workout. For instance, biceps I'll do 10 sets of preacher curls one week, the next week 10 sets of barbell curls, etc. Dunno if it's a good thing but fuck it , I'll give it a go.
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I did back. (like anyone cares but anyway. ;D)
2 sets warmup cable pullovers.
3 chins with bw
3x overhand bb rows and 2x underhand. up to 3 plates for both.
3x hammer pulldowns.
3x hammer rows one arm.
and 3 sets of bumbell rows with both hands lying on a bench.
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hows the small love training routine going?
-
Back:
Lat pulldowns 3 sets
Reverse grip barbell rows 3 sets
Hammer low rows 3 sets
partial deadlifts 3 sets
-
Off day
Tomorrow
Back
A brutal 20 sets that would crush most of getbig.
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I did legs today..
10-15 mins bike
extensions x3
squats, did a set front squats..didnt feel well today...switched to back squats for 3 more sets.
ham curls lying x3
leg press x3
one more set extensions
SLDL x3
abductor machine x3-4 whatever
3 sets calf raises.
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Friday is arms day
Biceps
Barbell curls
Dumbell curls culter heath style 5 curls the next arm
Preacher curls
Hammer curls Heath style
.
Pressdowns
Close grip bench 21's
Skull crushers
Two arm dungeon extensions
Closegrip elbows out
Rope extensions
-
Shoulders/Tris
CG bench
Pushdown
Overhead rope ext
one arm pushdowns
DB presses
Side laterals
rev pec dec
cable laterals
shrugs
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Watching, Scream on the projector at home tonight with the GF maybe make some popcorn too.
if time permits ill bust out 50 pushups before sex
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Doing delts using Serge's high volume training. Usually good for a great pump and gets me in and out of the gym quickly. (I workout at lunch, so have limited time to train.)
Serge's shoulder workout: http://www.performlabs.com/soft/template005wC.pdf (http://www.performlabs.com/soft/template005wC.pdf)
Serge's full workout plan: http://www.mybodybuildingcoupons.com/serge-nubret-workout/ (http://www.mybodybuildingcoupons.com/serge-nubret-workout/)
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Doing delts using Serge's high volume training. Usually good for a great pump and gets me in and out of the gym quickly. (I workout at lunch, so have limited time to train.)
Serge's shoulder workout: http://www.performlabs.com/soft/template005wC.pdf (http://www.performlabs.com/soft/template005wC.pdf)
Serge's full workout plan: http://www.mybodybuildingcoupons.com/serge-nubret-workout/ (http://www.mybodybuildingcoupons.com/serge-nubret-workout/)
Interesting.
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Incline flyes 4 sets 8-10 reps
Decline Hammer Strength 3 sets 8-10 reps
Hammer Strength bench press 2 sets 6-8 reps
close grip smith machine press 2 sets 6-8 reps
Standing ez bar curls 3 sets 6 reps
concentration curls 3 sets 8-10 reps
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Back
-
Back
LEGS
Trying to grow a spine?
-
squat
bench
row
superset a bi/tri exersize
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Deltoids, traps.
one arm heavy side laterals.
dumbel press.
"bend over" dumbell laterals for rear angle.
side laterals on the pulley...lighter.
and traps
dumbell shrugs.
calves.
Bike/cardio to home.
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LEGS
Trying to grow a spine?
Spine! LOL, real funny, almost as funny as your name, Milton! Any closer to finding a job, quitting your drug habit, losing 70 lbs, didn't think so. You better get busy Milton, you have a lot to accomplish and time is ticking. Where will you live once you get evicted, parents basement?? Like I already told you Milty dark days are in your near future, dark days, mark my words, Milton!
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Me and Natw will be training shoulders tonight 8)
-
Delts and calves
4 sets 8-12 reps
Standing smith machine presses
Db side laterals
Wide up right rows
reverse Pec deck flys
12 sets til failure
Seated calf machine
(really the only machine for calves at my gym)
40-60 min cardio while watching Rangers vs Tigers and Brewers vs Cardinals
-
Delts and calves
4 sets 8-12 reps
Standing smith machine presses
Db side laterals
Wide up right rows
reverse Pec deck flys
12 sets til failure
Seated calf machine
(really the only machine for calves at my gym)
40-60 min cardio while watching Rangers vs Tigers and Brewers vs Cardinals
Its good to see youve cut out those "front dumbell raises" man. :) Enjoy huge delts now. 8) ;D
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Its good to see youve cut out those "front dumbell raises" man. :) Enjoy huge delts now. 8) ;D
thanks for the advise meso, ;D
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Trained legs this morning at 6 AM .
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your moms asshole
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Trained legs this morning at 6 AM .
I trained your wife at 6:30 AM. ;D
/sorry buddy. had to.
-
Gonna train legs today.
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Back and delts:
Split snatches 2 x4 then 2 x 2
Pull ups 2 x max
low cable rows 2 x 12
dumbbell rows 2 x 10
reverse pulldowns 2 x 10
military press 2 x 6
dumbbell laterals 2 x 10
one arm pulley laterals 1 x 10
rear dumbbell laterals 2 x 10
barbell shrugs 2 x 10
Stiff leg dead 2 x 6
weighted back extensions 2 x 15
weighted crunches 2 x 50
Still hurting from yesterday when I ran 3 miles, heavy bag and body weight exercises.
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Back/ triceps
Hammer Strength seated rows 3 sets 8-10 reps
Hammer Strength high rows 3 sets 8-10 reps
Pulldowns 2 sets 8-10 reps
Smith machine close grips 3 sets 10 reps
machine dips 3 sets 12 reps
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10-16-11
chest and calves:
incline flyes 4 sets 8-10 reps
Hammer decline 4 sets 8-10 reps
Hammer bench press 2 sets 8 reps
smith machine close grips 2 sets 8 reps
Cybex rotary 5 sets 15-20 reps
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Sunday is Legs
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Sunday is usually lower limb day depending on how hung over I am. If i'm not still
buzzed from the night before I might even do squats.
-
today is forearms day
-
Did Chest today and Legs (Smolov Routine)
Best Leg Routine I have ever done. You are squatting around 4 times a week. Its awesome.
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chest today
4 sets incline dumbell presses
3 set flat dumbell presses
3 sets incline smith
cable crossovers
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Trained back and shoulders. I'm sick with flu but managed to grind through the back routine with a bit of will power. Gave up halfway through shoulders as I felt totally drained and about to puke. Fucking FURIOUS with myself for not finishing. Couldn't drink my shake afterwards either.
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10-18-11:
Back
reverse grip hammer pulldowns 3 sets 8 reps
reverse grip hammer rows 3 sets 10 reps
one arm db rows 3 sets 8 reps
close grip pulldowns 2 sets 8-10 reps
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chest today
4 sets incline dumbell presses
3 set flat dumbell presses
3 sets incline smith
cable crossovers
So how heavy did you go today?
-
145lb dumbells on incline
160lb on flat
365 on smith
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back today..
6 sets of weighted chins
4 sets lat pull down
4 sets bent over dumbell rows
4 sets seated cable rows
2 light sets of lat pull down on a cable machine kinda like what phil heath does
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I did back, rear delts and bis today.
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145lb dumbells on incline
160lb on flat
365 on smith
You tend to go below parallel on the incline DB Or do you stop your upper limb at 90 degrees when going that heavy? Pretty sure I messed up my delts royally going too deep on incline barbell..
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You tend to go below parallel on the incline DB Or do you stop your upper limb at 90 degrees when going that heavy? Pretty sure I messed up my delts royally going too deep on incline barbell..
too much chest barbell movements are shoulder wreckers... i do barbells but rarely maybe 1 every 3 months
i grew out of the how much can you bench phase quite early in my training .. i feel incline barbell a lot in the front delts..
Dumbells is where its at...
my chest is a super strong point standout for me I attribute that to mostly dumbell presses
on incline dumbell I touch my chest.. as with all Dumbell movements and pressing movements
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Off today. Tomorrow back.
-
Off today. Tomorrow back.
hope some deads and chins are thrown into your back routine
-
Trained delts,arms,abs,and did 30 minutes of cardio today.
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Trained delts,arms,abs,and did 30 minutes of cardio today.
delt day tommrow....
what was your delt routine today
might steal a few bits from it
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delt day tommrow....
what was your delt routine today
might steal a few bits from it
Pretty basic today:
Seated Press on Machine:4 sets
Laterals Behind The Back:4 sets (try these bad boys)
Rear deltoid Raise face down on Incline Bench:3 sets
Face-Pulls:3 sets
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Pretty basic today:
Seated Press on Machine:4 sets
Laterals Behind The Back:4 sets (try these bad boys)
Rear deltoid Raise face down on Incline Bench:3 sets
Face-Pulls:3 sets
the laterals behind the back do you do them both at the same time or one arm?
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Back Day today:
Bent Over Rows 5 sets. 10,8,6,4,15
One Arm Rows 5 sets of 12
Seated Bent Over Rows with DB`s- 5 sets 12
Pullups to 50.
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the laterals behind the back do you do them both at the same time or one arm?
Same time.........much better stretch than regular laterals.
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Back Day today:
Bent Over Rows 5 sets. 10,8,6,4,15
One Arm Rows 5 sets of 12
Seated Bent Over Rows with DB`s- 5 sets 12
Pullups to 50.
Me too!
4 sets: weighted pull-ups
4 sets: pullups
4 sets : narrow-grip t-bars
4 sets : smith shrugs
arms
4 sets: narrow grip curls
4 sets : 45-degree bench slow curls
time: 1h 5 mins
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hope some deads and chins are thrown into your back routine
Oh yeah, start with deadz, in total 20 sets.
Deadz
T-bar rows off the floor
Seated cable row-narrow grip
Wide pulldown
Hammer pulldown
Wide machine row
Bent pulldowns
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Same time.........much better stretch than regular laterals.
ha i dont have that flexibility...
:D
ill try though
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Today was: Chest/Back/Delts, bis, tris, forearms
I recently switched from hitting each bp 1x per week to doing full upper body 3 times a week and lower body 2x per week.
M/W/F - upper body
Tues/Sat - lower body
Thurs/Sun - rest days
doing 4-5 set per BP (no more than 2 exercises) on upper body day and 6 per bp on lower body days
I do different exercises for each bp each day (except for forearms)
chest/back and bis/tris are supersets
Wednesday I start with Delts supersetted with back and then do chest.
Monday and Friday it's chest/back supersets, then delts, then bi/tri supersets, then forearm
All sets to failure and occasionaly rest pause sets ala DoggCrapp (usually only do one rest pause i.e get 8-12 reps and the rest 10-20 secs and do 2-3 more reps)
strength has been going up consistently and the workouts feel really good.
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Trained chest and tris
4 sets of incline barbell
3 sets of flat DB press
3 sets of pullovers
3 sets of cable crossovers
3 sets of skull crushers
2 sets of single arm pushdowns
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Oh yeah, start with deadz, in total 20 sets.
Deadz
T-bar rows off the floor
Seated cable row-narrow grip
Wide pulldown
Hammer pulldown
Wide machine row
Bent pulldowns
Thats an insane workout you training for the O or something?? Eliminate half those exercises and put more effort into the ones you keep. You'll live longer..
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Thats an insane workout you training for the O or something?? Eliminate half those exercises and put more effort into the ones you keep. You'll live longer..
ha ha that back workout is good
mine usually
deads
barbell rows
dumbell rows (or tbar)
weighted chins
pull downs
seated row
chins
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Oh yeah, start with deadz, in total 20 sets.
Deadz
T-bar rows off the floor
Seated cable row-narrow grip
Wide pulldown
Hammer pulldown
Wide machine row
Bent pulldowns
good workout... cant go wrong with deadz
i get rid of one of the machine movements and throw chins in there
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ha ha that back workout is good
mine usually
deads
barbell rows
dumbell rows (or tbar)
weighted chins
pull downs
seated row
chins
Waaayyy too much. Lots of wasted movements to choose from with back. All you need is..
Deads/Rows alternated every week
50 chins
T Bar or close grip cable rows
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Waaayyy too much. Lots of wasted movements to choose from with back. All you need is..
Deads/Rows alternated every week
50 chins
T Bar or close grip cable rows
No gives me huge dense detailed back
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tmrw= back legs and abs
4 sets pulldowns
4 sets dead lifts
4 sets rear delts
4 sets shrugs
4 sets leg extensions
4 sets leg curls
4 sets hack squats
4 sets seated calves
4 sets incline reverse crunches
takes ~2 1/2 hours
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tmrw= back legs and abs
4 sets pulldowns
4 sets dead lifts
4 sets rear delts
4 sets shrugs
4 sets leg extensions
4 sets leg curls
4 sets hack squats
4 sets seated calves
4 sets incline reverse crunches
takes ~2 1/2 hours
how come no rows for the back?
-
Going for a run today. No lifting. Then tonight drinking beer.
-
how come no rows for the back?
repetitive.. prefer pulldowns.. but substitute them with barbell rows at times
-
hit delts just now
dumbell presess 4 sets
tri superset no rest between exercises (press behind neck, military presses then up right rows same weight) cusper delts and traps to be had from this.
side laterals (from behind)
cable side laterals
Shrugs
-
hit delts just now
dumbell presess 4 sets
tri superset no rest between exercises (press behind neck, military presses then up right rows same weight) cusper delts and traps to be had from this.
side laterals (from behind)
cable side laterals
Shrugs
How do you perform them?
Dont they bother you?
Im going to try those.
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bump
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How do you perform them?
Dont they bother you?
Im going to try those.
They are ackward a bit because of my size but they hit the side delts thoroughly
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They are ackward a bit because of my size but they hit the side delts thoroughly
They sound great...do you bend your waist when doing this in order for the dumbells to go behind your back, or keep it straight?
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Just finished shoulders/tris
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They sound great...do you bend your waist when doing this in order for the dumbells to go behind your back, or keep it straight?
slight bend at the waist less than a bend even...
i never stand up extremely rigid and straight even when doing them from the front... i dont swing but im not ridgid
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10-26-11
Chest
Incline flyes 4 sets 8-10 reps
Close grip smith machine 3 sets 8-10 reps
Decline Hammer Strength press 3 sets 8-10 reps
Bis
Cybex curls 4 sets 8-10 reps
Hammer Strength preacher 3 sets 8-10 reps
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Legs today....
-
steep incline bench 3sets
flyes superset with dumbell bench 2 sets
lat pulldowns 3 sets
wide cable grip rows like yate 3 set
1 arm dumbell tricep extensions 2 sets
pushdonws 2 set
lateral raises 2 set
thats my light day with more lighter pussyish moments
I do like dantas split but not in dc fashion as a 2time per week workout
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Fuuuuuu...... I blew my shoulder out some time ago. Fell quite bad on it and broke a bone and it got so disslocated that they had to give me anthestesia to fix it. Fuuucking ewww did it hurt...Had to wait with my shoulder out for 12 hours... I had like 4 doctors trying to get it right but it refused to go back. I cringe fro thinking back to it... I´ve had the other one disslocate too, but that one I could get straight myself... Still can´t move my left side... I´m trying some small rehab work so it won´t freeze in that position.
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Back Day:
Power cleans 3 x 3 then 1 x 1
deadlifts 1 x 6 (straps over hand grip)
Chins 2 x max
seated low pulley 2 x 12
Single dumbbell rows off bench 2 x 10
reverse grip pulldowns 2 x 10
weighted back extensions 2 x 12
weighted crunches.
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11-03-11
Delts:
Seated db press 4 sets 6-8 reps
Side laterals 3 sets 6-8 reps
Reverse cable flyes 3 sets 12 reps
-
in this thread not only should you post your workout routine but how many hours were you on your feet, say at your job. would be interesting
-
Trained back today
Lat pulldowns
T-bar rows
Incline dumbbell rows
Hammer strength rows
close grip low pulleys.
-
Today for example......
Med grip Bench press w/chain resistance - 5 x 3 paired w/
Med ball rotations - 4 x 8
A1) Weighted Chins - 4 x 8
A2) Trap bar deads - 3 x 5
A3) Overhead med ball slams - 3 x 15
B1) Blast strap push ups w/50lb vest - 3 x 10-12
B2) Elevated reverse lunge w/ vest + 35bs db's - 3 x 10ea leg
B3) Glute/Ham raise w/superband - 3 x 8
oh brother. ::) you're one of those "i get eccentric in an unnecessary effort to make myself look elite while ultimately accomplishing the same thing as basic motions" type.
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Tonight Tri's/Shoulders
CG bench-3 sets
Overhead DB press-4
Tri pushdowns-3
Cable side laterals-3
Overhead rope ext.-3
DB side laterals-3
One arm tri pushdown-3
Reverse laterals-4
DB shrugs-4
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Back:
Hammer reverse grip pulldowns 3 sets 6-8 reps
db rows 3 sets 8-10 reps
Hammer low rows 2 sets 8-10 reps
Hammer reverse grip rows 2 sets 8-10 reps
Partial deadlifts 2 sets 8 reps
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The enzyme Alcohol dehydrogenase....
-
warm up reverse hyper extensions
warm up incline treadmill walking
machine pulley straight arm pulldowns/pullovers
super set leg extensions/lying leg curls
rear delts one hand at a time using the pulley
tri set.. shrugs on calf machine/ calfs on calf machine/crunches on crunch machine
adduction
abduction
situps on decline situp bench
done
-
warm up reverse hyper extensions
warm up incline treadmill walking
machine pulley straight arm pulldowns/pullovers
super set leg extensions/lying leg curls
rear delts one hand at a time using the pulley
tri set.. shrugs on calf machine/ calfs on calf machine/crunches on crunch machine
adduction
abduction
situps on decline situp bench
done
outed....
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Did shoulders,arms,forearms,and a little ab work.
Delts:
Seated Bradford Press:
(warmup 50 pounds-30 reps)
80-15
100-15
100-15
80-15
Behind The Back Laterals:
20-20
25-15
Lateral Raise:
20-15
17.5-20
Dumbell Front Raise:
10-20
15-15
20-12
Face-Pulls:
4 x 15-20 with 6 plates on the stack
Biceps/Triceps:
Super-Set # 1:
{Seated Alternate DB Curls:
30-15
40-10
50-10
30-12
{Skullcrushers:
70-20
85-15
85-15
70-15
Super-Set # 2:
{Cable Preacher Curls:
4 plates-12
6 plates-10
5 plates-10
{Pressdowns:
6 plates-20
8 plates-12
7 plates-15
Bent-Forward Cable Extensions:
7 plates-20
9 plates-12
Forearms:
Super-Set:
{Reverse Wrist Curls:
3 x 15 with 25 pound E-Z Curl bar
{Wrist Curls:
50-20
60-20
70-15
Abs:
Crunches-3 x failure
Lying Leg Raise-3 x failure
90 minutes with a partner.........nothing heavy due to my contest last week............hadn`t trained delts or arms in the last few days before the show and then it was just to get a pump in order to deplete a bit more.
-
Too much, too complicated...but if you like it old school, power to ya.. ;D
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Too much, too complicated...but if you like it old school, power to ya.. ;D
I love volume and just lately on the advice of Coach(Joe Marino) who posts here as Coach,I`m training everything 2 X a week.
Can`t complain.........yet anyway!! :)
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Shoulders and calves:
Hammer Strength shoulder press 3 sets 8-10 reps
seated side laterals 3 sets 10-12 reps
bent over laterals 3 sets 10-12 reps
Cybex rotary 5 sets 15-20 reps
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Today rest, but yesterday I started a new FullBody cycle!
12 sets total, 45 minutes. Decent warmup first. It was VERY exhausting. Not kidding here.
-
chest
bench press 3 sets
incline barbell press 4 sets
hammer strength incline 3 sets
pec dec 3 sets
incline flyes
-
bench press 3 sets
incline barbell press 4 setshammer strength incline 3 sets
pec dec 3 sets
incline flyes
I partly tore my supraspinatus doing incline barbells. I just don't have the nerve to do them again.... :-\
-
WHOLE BODY.
-
12-13-11
Triceps and calves
Kneeling rope extensions 4 sets 12 reps
Skull crushers 4 sets 8-10 reps
overhead cable extensions 3 sets 10-12 reps
lying db extensions 2 sets 10 reps
Cybex rotary
5 sets 15-20 reps
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back day
weighed chin up 4 set
db row 3 set
lat pulldown 3 set
chest supported barbell row 3 set
upright row 3 set
shrug 4 set.
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I love volume and just lately on the advice of Coach(Joe Marino) who posts here as Coach,I`m training everything 2 X a week.
Can`t complain.........yet anyway!! :)
Wes how many exercises and sets are you doing? And are you training heavy or just more less pumping
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Chest and shoulders
incline dumbbell press 4 sets
incline hammer 3 sets
incline smith 4 sets
smith shoulder press 4 sets
delt raises 4 sets
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Wes how many exercises and sets are you doing? And are you training heavy or just more less pumping
Hey CT,just changed things up this week.......went back to once a week per bodypart.
I`m gonna` go back to twice weekly when contest prepping though,I really liked it.
As far as poundages go,I always go as heavy as I can go for the reps I`m gunning for,unless I`m just burnt out,then I`ll go lighter with less rest.
I have a pre-contest and off-season journal in the training logs section of the board.
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hill sprints in the morning
chest later this afternoon
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Hey CT,just changed things up this week.......went back to once a week per bodypart.
I`m gonna` go back to twice weekly when contest prepping though,I really liked it.
As far as poundages go,I always go as heavy as I can go for the reps I`m gunning for,unless I`m just burnt out,then I`ll go lighter with less rest.
I have a pre-contest and off-season journal in the training logs section of the board.
Sounds like I train similar to you but I havent done twice a week in nearly 20 years.....
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arms and gut. ;D
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Sounds like I train similar to you but I havent done twice a week in nearly 20 years.....
I hadn`t either until this past April...I really liked it.
At first it was tough,but once my body became accustomed to it,it was great.
I would do my whole body over 3 days time,Legs,Chest + Back,then Delts and Arms,repeated a bit lighter the next three days using different exercises and at times intensity techniques such as super-sets,tri-sets,drop-sets,etc. etc.
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Large AB training.
Bud drinking 1 can = 1 rep
Do as many as you can until you can hit the magic 24 reps.
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The butt.
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The butt.
Is he nice?
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Is he nice?
Just look at me bum.
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Trained Arms
Pushdowns superset w/ Machine Preacher Curls
DB Extensions superset w/ DB Curls
Dips superset w/ Hammer Curls
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Just look at me bum.
;D
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(http://i.imgur.com/lP6qR.gif)
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Wrist and fingers. Got exams.
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Just came back from doing Legs.
leg extensions superset with lying leg curls x3 sets
squats x5 sets. 2 plates for 18 x2set, 2.5plates for 11 x2set and did a set with 3 plates 4 reps.
3 sets leg press >12 reps
some abductor training
stif leg dls with dumbels
some calf action
stretching.
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Back:
Hammer high rows 3 sets 10 reps
Hammer low rows 3 sets 12 reps
db rows 3 sets 12 reps
Hammer reverse grip rows 3 sets 12 reps
Partial Deadlifts 3 sets 6-8 reps
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Just cardio for me today. Treadmill 40-60 mins
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Chest and bis:
Incline flyes 4 sets 8-10 reps
Hammer decline 4 sets 8-10 reps
Bench press 4 sets 8-10 reps
Hammer preacher curl 4 sets 10 reps
Standing db curl 4 sets 10 reps
Cybex machine curl 3 sets 10-12 reps
Concentration curl 2 sets 8 -10 reps
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Tris
Close grip smith machine 4 sets 8-10 reps
Overhead cable extensions 4 sets 10-12 reps
Lying db extensions 4 sets 10-12 reps
Bis
Hammer preacher curls 4 sets 10 reps
Standing db curls 4 sets 10 reps
Concentration curls 4 sets 8-10 reps
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I do not train on sat and sun...
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I do not train on sat and sun...
i love training sat and sun. The gym is dead. But today its closed. Thanks christmas you just ruined my chest and bis workout.
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This evening I will work delts and calves.....
Seated laterals 4 sets 8-10 reps
Reverse cable flyes 4 sets 12-15 reps
Standing barbell press 3 sets 6-8 reps
Cybex rotary calf apparatus 6 sets 15-20 reps
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Chest and calves:
Incline flyes 4 sets 8-10 reps
Hammer Strength bench press 3 sets 8-10 reps
Hammer Strength decline press 2 sets 8-10 reps
Close grip Smith machine press 2 sets 8-10 reps
Cybex rotary 5 sets 15-20 reps
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Good, basic stuff Willie.
Tomorrow I'll do biceps, forearms and back, semi-DC style. I'll probably do:
incline DB curl to failure, then two DC rest-pause mini-sets to failure
standing bilat. DB hammers strict to failure, then one arm at a time with increasing English/rep. These are nasty. I'll probably only start with 50s, get as many strict reps as I can (8? 10? Who knows), but the real killer is then alternating arms and using ever more momentum. That way, I can get like 12-15 more reps per arm. After that, my biceps are so pumped the skin around them literally feels like it's going to rip
HS front pulldown + strongest range partials after a bit of rest x maybe 2 sets. As I'll note in a minute, I'm not really that wild about building huge lats at the moment, but I think 2 hard sets of pulldowns are still indicated.
Smith shrug + dropset x 2 sets (depending)
rear delt machine superset with HS "Yates" Row with pronated handle, strict at first, then heaving the fuckers for partials Mountaindog style
I'm not all that crazy about building my lats up at the moment; my rear delts and traps are weak*, so I want to focus most of my effort on them. And the biceps and bracs first thing is another DC deal. It seems to work well, and prioritizing biceps? That's a win-win proposition :D
*I used to be one of those jerk-offs who avoided any kind of shrugging or deadlifting because my traps and neck grew too quickly and I felt the Jeff King big dickhead look detracted from shoulder width. I was never one of those pencilneck dudes like Craig Licker -- my neck is probably 18" without any shrugging or pulling -- but the general lack of development in those areas caused some balance issues that I think lead to a nerve impingement, rotator cuff injury and/or fibromyalgia.
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today its over. yesterday it dip triceps and delts
rope pushdowns 4 sets
one arm rope pushdowns 4 sets
seated db extensions 4 sets
lying db extensions 3 sets
reverse pushdowns 3sets
bar pushdowns 3 sets
one arm lateral raises 4sets
altern front raises 4 sets
machine lateral raises 4sets
machine dips supersetted with kickbacks 3 sets
my tris are ultrapumped today.
tomorrow its back day, yey!
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Back..
DB - one are rows 4 sets up to 110 lb (my gym max)
Bent over reverse grip rows 4 sets up to 225lbs
Hammer Strength High Lat Pulldowns 4 sets
Dead lifts 4 sets 6 reps up to 405lbs
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super set pulldowns with machine hyper extensions about 5 sets each
2 sets stiff arm pulldown
3 sets rear delts using pulleys
3 sets barbell shrugs 135lbs
1 set shrugs on standing calf machine 500lbs
3 sets leg extensions
3 sets leg curls
2 sets standing calf raises
2 sets seated calf raises
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::)
How about you just put the fork down instead? Better "gains" that way (for you anyways).
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Back:
Lat pulldowns 3 sets 8-10 reps
one arm rows 3 sets 8-10 reps
Hammer Strength low rows 3 sets 10-12 reps
Partial deadlifts 3 sets 6 reps
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soleus, infraespinatus, lipsoas and upper biceps day
FOR THE PUMP
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back
hammer pulldowns x3
wide pulldowns x3
chest supported tbar rows x6
seated cable rows x 3
arpit rows x5
db shrugs x 3
reverse pek dek x 3
bang bang!
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Didn't train today. I took a nap.
Yesterday I did this whole body routine.
1. Cleans 3 x 3 then 1 x1
2. squats 2 x8 then 1 x 1
3. lunges 1 x 8
4. standing leg curls 2 x 12
5. dumbbell bench 2 x 8
6. chins 2 x max
7. low back cable rows 2 x 12
8. military press 2 x 8
9. dumbbell laterals 2 x 10
10. barbell curls 2 x 10
11. weighted dips 2 x 10
12. hanging leg raises 2 x max
13. ab cable crunches 2 x 25
14. standing calf 2 x 15
15. weighted back extensions 2 x 15
16. hand grippers 2 x
17. neck work
This workout kicks my ass. I use a split routine normally but if I want to get into shape really fast, this routine works amazingly quick for me. I couldn't do this type of routine year round. It's to hard for me. Lifting three days a week.
Finished with a fast 5 mile walk on a trail by my house.
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I did back and delts today.
Chins 2 x max
pulldowns 2 x 12
cable rows 2 x 12
db rows 2 x 10
reverse pulldowns 2 x 10
press behind neck 2 x 6
dumbbell laterals 2 x 10
one arm pulley laterals 1 x 10
rear delt laterals 2 x 10
dead lifts 2x 4 then 1 x 1
shrugs 2 x 10
weighted back extension 2 x 15
weighted crunches 2 x 30
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butt cheeks will be trained thoroughly today
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back and bi
shrugs 4x8
bent over rows 7x7-10
bicep curls 4x8
reverse bicep curls 4x8
felt good man
pumped like baloons
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Today was upper body
Incline DB press - 3 warm up and 5 work sets
(alternated with)
Parallel Grip chins - warm up with pulldown for 2 sets - then 3 work sets, then 2 sets of parallel grip pulldown
Incline DB Fly - 2 set
(alternated with)
High Pulley Rows - 2 sets
Standing DB Lateral - 2 sets
(alternated with)
Upright Row - fixed weight curl bar - 2 sets
Standing Barbell Press - 3 sets
Md Close Grip Preacher Curls - fixed weight straight bar - 5 sets
Slight Decline Tricep Ext - Straight Bar 5 sets
Wrist Curl - 4 sets
(alternated with)
Reverse Curls - 4 sets
Took about 1.5 hours
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BustinAss is all over the place.... ;D
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I drank Guinness today and had a big hamburger with porto bello mushrooms. Going to take a nap now and tomorrow I'll hit the gym.
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Chins
Dips
Lunges
Rows
Inclines
Leg curls
Leg extensions
Alternated the upper body stuff and the last two sets. Lower back is too injury prone to do squats/deads :-\ dont mess up your back kids.
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this thread is nothing but a list of exercises with no fuking direction
you need to break this thread up into exercise selection would be more interesting
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this thread is nothing but a list of exercises with no fuking direction
you need to break this thread up into exercise selection would be more interesting
Rule #1: When in doubt sniff paint do upright rows.
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Im going for arms today.
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Chest and back today. Using volume. I usually use low sets with heavy weights so the weight used isn't going to be heavy. Moderate to light weights going fast between sets.
BACK
Power cleans 4 x 6 reps
Chins 5 sets
Low seated cable row 5 x 12
Single dumbbell row 5 x 10
Reverse narrow grip pulldown 5 x 10
CHEST
Bench 5 x 8
bar inclines 5 x 8
flys 5 x 8
push ups 5 x
LOWER BACK
semi stiff leg deads off a block 5 x 8
hypers 5 x 15
ABS
Hanging leg raise 4 x max
Pulley ab crunches 4 x 25
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Just coming back from a layoff:
4 sets of Smith incline(pressing from a dead stop)using the stops
3 sets Wide grip machine press
3 sets slight incline flyes
3 sets standing db curls
3 sets seated machine curls
4 sets seated calf raises
2 sets Hammer Strength deadlifts
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Wild Willie, been a while, how are yo doin' ?
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off today, tomorrow back
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Training gut, fasting. ;)
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chest, 3 sets hammer flat, 3 sets hammer incline, 3 sets human sport cable fly
Triceps, 3 sets rope push-downs, maybe dumbbell french curls
12 reps each set, unless I miscalculate weight.
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3X10 Flat , Incline & Decline Bench
3X10 Kickbacks, Dips and Skull Crushers
30 min hills on treadmill
Sit T/F down b/c I'm tired today.
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Incline Smith machine(very slight incline)......using the stops 4 sets
Wide grip machine press 3 sets
Incline flyes 3 sets
Barbell curls (preloaded barbell) 4 sets
Concentration curls 3 sets
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Barbel Curls x 8 in the power rack
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Hi ross erstling. ;D
;D
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Chest:
Incline flyes 4 sets 8-10 reps
Incline Smith machine 3 sets 6 reps
Wide grip machine press 4 sets 8-10 reps
Calves:
Seated calf raises 6 sets 10-12 reps
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Two arm overhead db extensions 4 sets 8-10 reps
Close grips (Smith machine) 3 sets 8-10 reps
Lying db extensions 3 sets 10-12 reps
Preacher curls 3 sets 8-10 reps
Standing db curls 3 sets 10-12 reps
Hammer rope curls 3 sets 10-12 reps
Shrugs 4 sets 10-12 reps
Seated calf raises 5 sets 10-12 reps
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Rest day.
Yesterday was chest and a bit of arms.
Tomorrow is legs and lower back:
Squats (3 sets of 6 at parallel) (then a bit lighter for 8-10 reps for 4 sets squatting right to bottom)
Stiff-Legged Deadlifts (3 sets of 6)
Deadlifts (3 sets, lighter weight for reps)
Hamstring curls (4 x 10)
Calf raises (4 sets, heaviest weight for reps)
Spinning Bike on max for 10-15 mins
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Cardio today along with some abs/lower back,calves, and neck.
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Cardio today along with some abs/lower back,calves, and neck.
Cardio for me as well - got a nice 4-mile walking route planned out which takes me about an hour - none of that treadmill crap where it helps you along!
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On vaca, so I trained my liver quite well for the past week, with beer and vodka and whiskey...
Time to drink water all day today... I need to follow Wes's lead and quit all together one of these days...
;D
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Chest, Shoulders, Triceps !!
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Back and calves
Lat pulldowns 4 sets
Machine pulldowns (close grip) 4 sets
db rows 3 sets
Chest supported t bar rows 3 sets
Seated calf raises 5 sets
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Double split noggin training
head extensions
front head raises
side noggin raises
bowl of noggin flakes
noggin twists
wall headbutts
will post some nude photos later
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Legs in a while. Gonna do some front and back squats. Low reps 1-3 on fronts and higher on back. Some extensions-curls sseted, calfs maybe abductors too and abs.