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Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: jaejonna on February 23, 2007, 06:32:31 AM
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I guess im going to have to break the cherry on this one!!!
My split for the next month (end of March)
Chest, Abs (some Tri & Delts)
Back (some Bi & Traps)
Legs
Rest
Shoulders Tris (some chest)
Traps Bis Abs (some Back)
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Monday 2/26 Chest, Abs
Incline Smith Machine 5 sets
Flat Dumbell Press 4 set
Incline Flys 3 sets
Pec Deck Flys 3 sets
Dips 3 sets
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Abs
Lying crunch 3 sets
Rope Crunch 3 sets
Knee Ups 3 sets
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This should be good.
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Back Day!!! Tue Feb 27
Pull Ups X 5 (15,12,10,6,6 + drop set on lat pulldown)
Bent Over Rows on Smith x 4
Close Grip Cables X 4
T-Bars x 4
Lat Pullove Machine X 3
Shrugs x 4
Rear Delt Pec Deck x 3
[Finish off with a shrug/rear delt Charles Glass thing , whereas you sit reverse on an incline bench and with 40s contract traps and lats x3]
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Day 3 Legs Wed Feb 28
Smith Machine Squats X4 ..1 plate on both sides, 2 plates, 2+(1)25, 3 plates, 3plates +25,
Leg Press X4 ...3 Plates, 4, 6, 7
Leg Extension x 4
Leg Curl x3
Calves 4 sets ...
It was brutal!!
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Must See TV on Thursday gotta get my 'Office' On...get my 'Grey's' ...on , nah mean ..chill at the cribo.
Friday DAY OFF as well......Monster Eating and sleeping ...Then Saturday.. its back to work, ala shoulders!!!
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Shoulders + Tris ( lil chest too ;) ) Sat March 3rd
1. Superset - Side Lateral/ Arnold Dumbell Presses X 4 (8+6),(8+6),(6+6),(6+4)
2. Behind the Neck Press (Hammer Stregth) x3
3. Rear Delt Laterals- x4
4. Skull Crushers X 4
5. Weighted Dips x 3
6. Close Grip Press X 3
8. Incline Press (Smith Machine) x3
9. Incline Flys X 3
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no poundages in there?
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no poundages in there?
Poundages arent as important to me.. Im a mere weakling... Nevertheless
Sunday March 4th
Bis, Traps, Abs
Barbell Curl x3
Incline Bench Curl x3
Preacher X 3
Concentration Curl X3
Forearms 3 exercises
Shrugs x4/x3
Lat Pull Downs x3
Single Arm Row X2
Bent Over Row x2
Pullover Machine x3
Abs....
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Monday March 5th
Legs
Warm up on Stationary Bike 5 minutes
Standing Squat Machine x4 (feet an inch apart for 'sweep')
Leg Press x4
Lunges x3
Leg Extensions x4
Lying Leg Curl x3
Stiff Legged Deads x2
Calve Raises x3
Seated Calf Raises x3
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Tues March 6
Chest Abs (some Shoulders & Tris)
Flat Bench x4
Incline Smith Benchx4
Incline Dumbell Flys x3
'Wide Chest' Hammer Strength x3
Dips x3
Super Set Pec Dec Flys/Rear Delt x4
Lateral Raises x3
Single Arm Pull Down x2
Overhead Tri Ext (rope on cable) x2
Kickbacks x2
Crunches x3
Knee-Ups x3
Rope Crunch x3
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[Finish off with a shrug/rear delt Charles Glass thing , whereas you sit reverse on an incline bench and with 40s contract traps and lats x3]
is that any good?
ta ta
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Tues March 6
Chest Abs (some Shoulders & Tris)
Flat Bench x4
Incline Smith Benchx4
Incline Dumbell Flys x3
'Wide Chest' Hammer Strength x3
Dips x3
Super Set Pec Dec Flys/Rear Delt x4
Lateral Raises x3
Single Arm Pull Down x2
Overhead Tri Ext (rope on cable) x2
Kickbacks x2
Crunches x3
Knee-Ups x3
Rope Crunch x3
looks like some good workouts..... you do alot of the same stuff I do.... I was wondering how supersetting pull-ups with lat pulldowns work as I was thinking of doing that??
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is that any good?
I just started doing them, I hope it improves the Middle/lower part of the TRAP and the part of the LAT surrounding it as cirlced int the picture. I use a brutal 40-50lbs but the goal is to try to get a good 'squeeze'.
As Milos says:
"I have made great imprud menz with this regimen, surely this is hardcore stuff" ;D
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I guess im going to have to break the cherry on this one!!!
My split for the next month (end of March)
Chest, Abs (some Tri & Delts)
Back (some Bi & Traps)
Legs
Rest
Shoulders Tris (some chest)
Traps Bis Abs (some Back)
------------------------------------------
Monday 2/26 Chest, Abs
Incline Smith Machine 5 sets
Flat Dumbell Press 4 set
Incline Flys 3 sets
Pec Deck Flys 3 sets
Dips 3 sets
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Abs
Lying crunch 3 sets
Rope Crunch 3 sets
Knee Ups 3 sets
too much arms in this split arms only need to be worked once a week.. anythng over is overtraining
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too much arms in this split arms only need to be worked once a week.. anythng over is overtraining
Thanks usher ::)
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I like it....I got delts today and am thinking of incorporating your routine....here is mine........should I give yours a shot........ Planning to compete in the future?
I like the power movement of standing oh press (Not push press) - but after deads....im worried about lower back..
WEDNESDAY 3/14/2007
PM WT 165LBS
Warmup warump set1 set2 set 3
STANDING OH PRESS 0X15 6.00 80x10 105x4,80x5 105x4,80x5 90x8x2
Rear Delts 30x12 30x12 35x12 35x12
Rope UPRIGHT ROWS 70x12 80x12 90x10
side lats 15x12 20x12 25x10 25x10
barbell front lats bar x 12 2.5x12 x+5x12 +7.5x12
Arnolds 30x12 35x10 40x8 40x8+5
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ROAD TO THE MR GETBIG....
DAY 1 LEGS
DAY 2 CHEST/ABS
DAY 3 BACK
DAY 4 REST
Day 5 ARMS
DAY 6 SHOULDERS
repeat..........
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Give us some numbers bro! IF anything it'll help YOU keep better track of your progress and such. Which is why I do it, so when I feel like I haven't done shit or want to know where I stand, all I have to do is look back a month or so ago.
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Give us some numbers bro! IF anything it'll help YOU keep better track of your progress and such. Which is why I do it, so when I feel like I haven't done shit or want to know where I stand, all I have to do is look back a month or so ago.
nobody can keep up with your numbers you butt pirate
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nobody can keep up with your numbers you butt pirate
I'm more curious than anything. Jae's got a good build, especially for someone that doesn't use. I wish I was one of those people that didn't have to move bigger weights to get big. Just because I'm more lazy than anything, but you can't tell me you don't like to see people move big weight. Everyone likes to be impressed. Just like when everyone gathers around to see someone try to squat 600lbs or something, it's just cool!
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;D ;D ;D
Jaejonna Getting Cut Training Routine for my getbig family!!
The push to Mr. Get Big!!!
Monday is a day off for me cause I workout on both Sat. and Sunday...so starting tommorrow (Tues)
Day 1: Chest, Tris(light)*
Chest
4 X Incline BB
3 X Flat Bench
3 X Pec Dec Flys
3 X Dips
Tris
3 X Overhead Cable Tricept Extensions
3 X Cable Pulldown
Day 2 Back, Bis(light)**,Traps(light)**
** Just a polishing type of workout. The back gets the bis pumped do i add a couple of exercises so that the muscle is worked out more thoughly that day and complements the fact that I Concentrate on the muscle either later or earlier in the week in a more 'hardcore' fashion.
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hahahahah, why are no poundages listed "monster triceps"?
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hahahahah, why are no poundages listed "monster triceps"?
Not into seeing how much I can lift, more into getting a good pump.... plus, I use alot of hammer strength, so I guess im a pussy but BB isnt that serious to me to risk getting injured. :-\
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Your right about the injury thing, I did my Bicep about 3 weeks ago and I'm still kicking myself. How is the diet going and how much do you feel you need to loose etc? Keep it up mate :).
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Day 1
Chest, Biceps
5 exercises for Chest Usually do first exercise x5, then the next two x4 then the last two x3 Total 19 sets
3 for Biceps
Curls, Preacher, Hammer
Day 2
Back, Tris
Start Back Workout with x5 of either lat pulldowns or wide grip cable pulls then x4 bent overs,x3 single arm rows (very heavy 140lbs dumbells), 3xClose grip cable pull,3x machine row then 3x lat extension. Total 22sets
Tris 3 sets
Cable pull down
Overhead Tri extension
Kickbacks
Day 3
Quads, Abs
Leg Ext x4, Squats x4, Leg Press x3 (superset sissy squats), Leg ext x4
Machine Crunch x3
Cable Crunch x3
Knee-ups x3
Day 4
Shoulders, Bis
Lat raises x3, rear peck deck x3, front raises x3, shoulder press machine x3
Hammer Curls x3, Barbell Curl x3, Preacher Curl x3, Concentration Curl x3
Forearm exercises x5
Day 5
Hams,Calves, Traps, Tris
Deads x4, Leg curl x3, lying leg curl x3, Seated Calf press x4, standing calve x3 (go light cause i dont like the marks on my traps), Haney shrugs x4, shrugs x3 ,Skull Crushers x3, Closegrip press x3, Dips x2, One arm tri ext x2
Day 6
Skateboard, Basketball, Fuck around with the fitness rubberband thingy, Walk for like an hour in the city, usually on a sat so i do something normal like walk around the mall and holler at bitches as well.
Day 7
Rest
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My goals were to make my arms bigger and more detail in legs but breaking it up in two days.
Ill do this till the middle of july , then switch it to someting simpler.