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Getbig Bodybuilding Boards => Positive Bodybuilding Discussion & Talk => Natural Bodybuilding => Topic started by: Bast000 on February 14, 2006, 11:49:56 PM
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Back and Biceps:
Barbell rows:
1 warm up set (135lbs)
2 sets of 8 reps 225lbs (will go up in weight next workout and do 6 reps)
T bar rows: 1 warm up set (3 plates), 1 set 6 plates 4-6 reps, 1 set 5 plates 10-12 reps
Chins: 1 set with 45lbs attached , 1 set with 25lbs. 8-10 reps (sometimes I do this as a first excercise and use up to 70lbs)
Barbell Curls: 2 sets 130lbs 6 reps, 1 set 135lbs 3-4 reps
Standing Dumbell curls 1 set 60lbs 5-6 reps
Seated incline dumbell curls: 1 set 50lbs 8 reps
Chest and Triceps
Barbell Bench Press, 2 warm up sets (135, 185lbs) 1 set 230lbs 7 reps, 1 set 235 4-5 reps
Incline Barbell Bench Press 1 set 205, 1 set 215lbs (6-10 reps) (I recently started doing this exercise, usually do 100lb dumbbells on incline)
EZ bar overhead barbell extensions: 2 warm up sets, 1 set 120lbs 8-10 reps, 1 set 130lbs 5 reps
Press downs: stack + extra plate: 2 sets 12-15 reps
One arm dumbell extension: 2 sets 45lbs (first set 8 reps, 2nd set 4-5 reps (cashed).
Quads, Hams and Calves
Squats, 2 warm up sets (135, 185) 2 sets 225lbs (11 reps) (I tore my ACL, MCL a while ago so I stay light and I just started squatting again 5 weeks ago).
2 sets cable leg press: 410lbs 6-8 reps OR 7 plates a side on cybex leg press
Stiff Leg Deadlifts: 1 warmup set 135lbs, 2 sets 225lbs 8-10 reps
leg curls: 1 set 130lbs 6 reps
seated calf raises, 90lbs warmup, 3 sets 160-170lbs (3 plates, 35lb plate) 6-10 reps
cable leg press calf raises: 2 sets 330lbs 8 reps
Shoulders and calves
Dumbell military press, 2 warm up sets, 1 set 90lb dumbells 4-6 reps OR standing barbell military press (155-170lbs). (Hard as hell to do standing but work delts the best).
side laterals: 1 set 40lb dumbbells. 6 reps
Barbell Shrugs: 2 warmup sets (135, 225lbs) 2 sets 315lbs 8, 6 reps
Chest machine Shrugs 1 warmup set (2 plates a side) 2 sets 4 plates a side (360lbs) 6-8 reps
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increases:
Bench Press (flat): 240lbs 6 reps
Incline Bench Press: 225lbs 6 reps
Barbell Shrugs: 325lbs 8 reps
Barbell Rows: 235lbs 6 reps
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Back and Biceps:
Barbell rows:
1 warm up set (135lbs)
2 sets of 8 reps 225lbs (will go up in weight next workout and do 6 reps)
T bar rows: 1 warm up set (3 plates), 1 set 6 plates 4-6 reps, 1 set 5 plates 10-12 reps
Chins: 1 set with 45lbs attached , 1 set with 25lbs. 8-10 reps (sometimes I do this as a first excercise and use up to 70lbs)
Barbell Curls: 2 sets 130lbs 6 reps, 1 set 135lbs 3-4 reps
Standing Dumbell curls 1 set 60lbs 5-6 reps
Seated incline dumbell curls: 1 set 50lbs 8 reps
Chest and Triceps
Barbell Bench Press, 2 warm up sets (135, 185lbs) 1 set 230lbs 7 reps, 1 set 235 4-5 reps
Incline Barbell Bench Press 1 set 205, 1 set 215lbs (6-10 reps) (I recently started doing this exercise, usually do 100lb dumbbells on incline)
EZ bar overhead barbell extensions: 2 warm up sets, 1 set 120lbs 8-10 reps, 1 set 130lbs 5 reps
Press downs: stack + extra plate: 2 sets 12-15 reps
One arm dumbell extension: 2 sets 45lbs (first set 8 reps, 2nd set 4-5 reps (cashed).
Quads, Hams and Calves
Squats, 2 warm up sets (135, 185) 2 sets 225lbs (11 reps) (I tore my ACL, MCL a while ago so I stay light and I just started squatting again 5 weeks ago).
2 sets cable leg press: 410lbs 6-8 reps OR 7 plates a side on cybex leg press
Stiff Leg Deadlifts: 1 warmup set 135lbs, 2 sets 225lbs 8-10 reps
leg curls: 1 set 130lbs 6 reps
seated calf raises, 90lbs warmup, 3 sets 160-170lbs (3 plates, 35lb plate) 6-10 reps
cable leg press calf raises: 2 sets 330lbs 8 reps
Shoulders and calves
Dumbell military press, 2 warm up sets, 1 set 90lb dumbells 4-6 reps OR standing barbell military press (155-170lbs). (Hard as hell to do standing but work delts the best).
side laterals: 1 set 40lb dumbbells. 6 reps
Barbell Shrugs: 2 warmup sets (135, 225lbs) 2 sets 315lbs 8, 6 reps
Chest machine Shrugs 1 warmup set (2 plates a side) 2 sets 4 plates a side (360lbs) 6-8 reps
Good routine. Are you still bulking up or cutting now?
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My little chest workout today:
weighted dips: bodywt x10, 45x10, 90x8, 135x10x3
barbell incline bench: 135x10, 185x8, 225x6, 245x8x2
dumbbell incline flye: 65x8, 90x10
apex seated bench press: 265x12x2
pec-deck flye: 195x10, 245x10x2
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My little chest workout today:
weighted dips: bodywt x10, 45x10, 90x8, 135x10x3
barbell incline bench: 135x10, 185x8, 225x6, 245x8x2
dumbbell incline flye: 65x8, 90x10
apex seated bench press: 265x12x2
pec-deck flye: 195x10, 245x10x2
nice workout bast ::)
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how much do you weigh?
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nice workout bast ::)
Haha, didn't mean to hijack his thread. ;D
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I weigh 179lbs at 5' 7".
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I weigh 179lbs at 5' 7".
You still bulking up? When are you gonna start carb depletion?
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I'm not gonna carb deplete again.. lol
I'm trying to gain without increasing body fat for a few more weeks, then I'll lower my calories a little, and do cardio.
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I'm not gonna carb deplete again.. lol
I'm trying to gain without increasing body fat for a few more weeks, then I'll lower my calories a little, and do cardio.
Carb depletion, lol. I remember the banter you had with the Arvillas a while back.
It's gonna be hard to bulk up and yet lean down at the same time. It OK to get a little pudgy if the goal is to add mass. As long as protein intake is sufficient (~ 1 gram/lbs. bodyweight), getting enough EFAs, you'll hold onto the mass IF the caloric restriction is gradual.
By the way, why do you have two accounts (bast000?)
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that is actually pretty big if you are lean at that weight (especially if you have a small bone structure)
I just started doing chins myself (had been focusing more on pull-ups) and I couldn;t beleive how much stronger I am. Without weight I pull up so hard that I hurt my chest banging into the bar.
Keep up the good work. I love to see that man breasted eyebrow waxing juice monkey getting owned.
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that is actually pretty big if you are lean at that weight (especially if you have a small bone structure)
I just started doing chins myself (had been focusing more on pull-ups) and I couldn;t beleive how much stronger I am. Without weight I pull up so hard that I hurt my chest banging into the bar.
Keep up the good work. I love to see that man breasted eyebrow waxing juice monkey getting owned.
yea I do have a small bone structure. I sent 240 or bust a few recent pics. I'll ask him to resize them to post them.
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why only one set for all these thigns?
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Arm:
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whens the next workout?
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another:
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tonight's chest/tri shoulder workout strength increases:
Flat Bench: 245lbs 6 reps. (did 230lbs on incline but got help on the 6th rep, so 5 reps with that).
Standing Barbell extensions: 130lbs 7 reps.
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Good arms; rear delts are lacking though (as are mine).
Post these on the picture forum.
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Good arms; rear delts are lacking though (as are mine).
Post these on the picture forum.
Yea I agree. I'm not sure if I can improve my form on rear lateral or what.
I just weighed in at 181lbs (up 2lbs). :)
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another:
Nice rear delts, and forearm development. Also, good job on trap development.
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I wasn't flexing my traps or delts in that picture. My traps are in good proportion.
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Need some back thickness
arms looks great as well as traps and delts
You have the genetics so get going mofo
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Yoo Bast, just wondering what supps have you got good results with or are currently using because you have a very similar build to me.
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you look great bast. Keep it up!!!
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Changes to my training:
I'm doing a 3 day split now instead of 4. I do Chest, Triceps AND shoulders in 1 day. For shoulders I only do 2 sets of standing barbell presses and 2 sets of rear lateral raises. (They are already worked indirectly during incline bench) For Triceps I took out the 2 sets of pushdowns and replaced them with 1 set of weighted dips. I removed the dips for chest.
The reason I did this is to train my muscles more frequently. I'm doing less sets for each muscle but working them every 4 days instead of every 6-7 days. I only do 3-4 sets to failure for a muscle group instead of 6-7 like I used to (I believe there is such a thing as overtraining and that it's easy to overtrain). It's working well for strength gains.
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When I was in high school this guy (natural) who was about 25 trained in my highschool gym. He was 165lbs and he Benched 350lbs for 6-8 reps. He also did standing barbell extensions with 155lbs! This guy trained each muscle 3 times a week! He was light because he didn't eat a lot (not like a bodybuilder). He only would do 1 set to failure or close, and only one exercise.
His younger brother played college football and was around 220lbs, huge and lean and benched over 500lbs at 19 years old! He was also natural and didn't even worry about getting enough protein or what not. Sick genetics.
I should have learned at 16 that less sets is more but I was under "the more you do the bigger I'll get" mentality. Over the years I have kept doing less and less sets. Sooner or later I may just do 1 set and 1 exercise myself, but it's hard psychologically to limit yourself like that.
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all these little muscles and still no girlfriend to take the pictures....
whats your problem,have you an ugly face , are you retarded, or are you just gay?
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all these little muscles and still no girlfriend to take the pictures....
whats your problem,have you an ugly face , are you retarded, or are you just gay?
where are the pictures that your girlfriend took? ( oh yea you're a pussy ;D )
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increases in strength in today's workout:
barbell rows: 245lbs 7 reps
barbell shrugs: 335lbs 6 reps
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great physique, bast. we're pretty much the same as far as shape and bone structure goes. I think you're a little leaner and bigger in the arms, but I'll get there. Also, I think those are good poundages for someone your size, a little better than I'm currently lifting and better than most of the naturals at my gym. I myself am 5'10" and about 192 lbs, but I'd say I should lose about 3-4 lbs at least to get my bf 10% or below. bad genetics for calves; a big weakness I'm still working on. Anyways, keep it up bro, you're looking good.
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NICE GUNS BRO! 8)
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how long have you been trainign bast?
...you lok about the sam size as me...ecept im taller, so my weight is alot more....plus a bit of body fat.
just wondering......to have someones to compare my genetics to i guess.
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I didn't eat enough yesterday because I was working on a project for a class but still was a little stronger than last workout.
flat bench: 250lbs x 5 reps
incline bench: 230lbs x 6 reps.
barbell extensions 130lbs 7 reps (i'll use 135 next workout).
Triceps Dips: 80lbs attached, 7 reps.
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increases today:
barbell shrugs 340lbs 6 reps (my grip gave out, may have to use straps next workout)
seated incline dumbbell curls: 60lbs 6 reps
chins: 45lb plate, 12 reps
(did 135 for 4 again on barbell curls but my form was perfect, better than last workout. I'm gonna train biceps separate from back next biceps workout, should get more reps that way).
STARTED DOING CARDIO TODAY, (recumbant bike) an entire 13 minutes, 30 seconds... lol (ran out of time)
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Ohhhh, monstrous poundages, you're a real beast Insana, hahaha, oh brother, hahahahahaaaaa...
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Good build Bast...Heavy one arm rows with a good stretch and reverse pec-dec made a world of difference for my rear delts.
8)
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Ohhhh, monstrous poundages, you're a real beast Insana, hahaha, oh brother, hahahahahaaaaa...
thanks
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Good build Bast...Heavy one arm rows with a good stretch and reverse pec-dec made a world of difference for my rear delts.
8)
Do you do reverse pec dec with your arms bent at a 90 degree angle? I used to do these but there's little range of motion.
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Do you do reverse pec dec with your arms bent at a 90 degree angle? I used to do these but there's little range of motion.
Nope...you are right, that one doesn't work well at all.
The machine i use has handles that swivel...my arms are slightly bent. you can only do this effectivly on certain machines.
i never got much from DB rear flyes...i only use that machine now.
8)
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another:
Very good results.
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Looks a lil like Max-OT! Good shit.
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What is your diet like bast?
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My diet is like 25% protein, 55% carbs, 20% fat (estimate, I don't keep track). I eat a lot of fruits, bread, pasta for carbs and other things. I'll eat out once a day (subway, chipotle, something like that). I like foods that i can cook/prepare and eat really fast.
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increases:
flat bench 255lbs 5 reps.
overhead triceps barbell extensions: 130lbs 8 reps.
barbell shrugs: 345lbs 7 reps (no wrist straps).
seated calf raises: 4 plates (180lbs) 7 reps
For quads I'm only doing cybex cable legpresses (with deep range of motion) only because my knee was bothering me even from light squats and plate leg presses. Getting stronger on that exercise. 430lbs 7 reps
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Increases:
Last weeks bench 255lbs 5 reps.
(This weak I went light, 225lbs 12 reps since I didn't get much sleep this weekend).
standing overhead barbell extensions 135lbs for 9 reps.
Barbell rows: 250lbs 6 reps.
T-bar rows: 5 plates 14 reps (felt way too easy, shouldn't have gone to failure.), 6 plates 6 reps (the 14 rep set fatigued me)
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increases:
barbell shrugs: 360lbs 6 reps (no straps)
chest machine shrugs: 390lbs 5 reps
standing barbell presses : 175lbs 3 reps
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thanks bast. I will have to check it out. I did a similar version of this (max OT) and it worked well. In my 4th yr of med school now. Trying to get back into training. Maybe I will give this a shot.
thanks again. Good luck with your training.
One question, So you do a 3 day split now, m,w,f? and then start again when?
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Bast why do you shrug? Its useless! I can do 500 pounds like its nothing but been getting better results with deads!
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thanks bast. I will have to check it out. I did a similar version of this (max OT) and it worked well. In my 4th yr of med school now. Trying to get back into training. Maybe I will give this a shot.
thanks again. Good luck with your training.
One question, So you do a 3 day split now, m,w,f? and then start again when?
Yes i was doing that. Now I'm doing a 4 day split. If you can train your muscles intenstely grouping them 2 at a time than it's good. but if you can't then 4 day split is better IMO.
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Bast why do you shrug? Its useless! I can do 500 pounds like its nothing but been getting better results with deads!
Yes but when doing deads you only work them indirectly. You have to do shrugs to get full range of motion.
Also do them strict, you shouldn't be doing 500lbs.
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Max OT is good but I don't think you should be doing as low as 4 reps too often like they do. The reason is you're gonna be more prone to cheating.
Their 'acclimation sets' (doing 2 reps) to warm up works well for me.
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Yes but when doing deads you only work them indirectly. You have to do shrugs to get full range of motion.
Also do them strict, you shouldn't be doing 500lbs.
Excuuuuuuuuuuse me!!! I have the strictess form known to man and I am all mighty on traps exercises since I was a little boy holding groceries in each hand and walking miles home!!!
The bodybuilders with the best traps are usually super strong on deads take Ronnie or Johnnie!! Which do you think is better 800 pound deadlifts or 340 pound shrugs?
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Excuuuuuuuuuuse me!!! I have the strictess form known to man and I am all mighty on traps exercises since I was a little boy holding groceries in each hand and walking miles home!!!
The bodybuilders with the best traps are usually super strong on deads take Ronnie or Johnnie!! Which do you think is better 800 pound deadlifts or 340 pound shrugs?
Ronnie does shrugs too.
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Ronnie does shrugs too.
meltdown!
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Yes ur right he does! Which proves what ??? alexx once again talks, but says nothing ;)
We don't need u to make ppl feel insecure, the Mags already do that job better than u do!
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Hey, great training log! I'm impressed with a lot of your lifts. I'm creeping up on ya though! Too bad about your knee, man. How much longer do you (or your doctor) expect the knee to be effecting your workouts?
You have a very well developed physique, that's for sure, but I hope you're giving special attention to your back, traps and neck. You're back lifts are great though. Both chins and rows are very impressive. I'm totally jealous of your chins. That's one thing I'm not good at because I havn't given the lift quality attention until recently. It's been rows and deadlifts and then chins after all that.
And are you dieting for contest shape for the Mr. Getbig? I wonder how many competitors actually are doing that. I'm only trying to stay lean because I had just got off a grueling low carb diet a few weeks before I entered the Mr. Getbig.
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Hey Bast, i'm not sure if you mentioned this or not but how many years have you been training consistantly?
thanks
8)
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Yea I agree. I'm not sure if I can improve my form on rear lateral or what.
I just weighed in at 181lbs (up 2lbs). :)
To work rear delts best:
reverse pec-deck fly machine. Grad the machine handles if you can like you would a barbell [palm down] and pull, flexing your shoulders, and not your middle back.
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hey bast dude. your delts are thick and traps are high. but i think u would benifit more doing presses then side raises first and traps at the end. your traps look like they are way ahead side heads. anyway not meant to flame just suggestion. and have u been tackling brining up lower body for next years mr getbig?
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BAst bro im not as bit as u mass wise (taller tho), but i did do an exercise which made my rear delts alot bigger fairly quickly.
put bench on slight incline, lie face down on it with arms hanging down and grab to Db's. pull them straight up so ur bodys at angle but ur arms are travelling verticly up and down, this really hits rear delts hard!!
Do u train alone or with partner(s)?
You are alnost doing HIT with the single sets per exercise? I think i train as intensly as i can for sum1 that trains alone with with moderate volume. I do about 12 sets (or less) for big muscles and 9 sets or k=just less for arms/traps.
Just not sure if i could really do 1 set per body part?!
But all power to u bro, u look good!!
davie