OK PEOPLE THIS IS HOW IT IS DONE!!!

[figgs]

Are you tracking your progress by how many sets you can endure or how much bigger your muscles get?

[ether]

Holy shiat, how long was that workout?

If you are not bullshitting, 2 or 3 hours minimum, working at a relatively quick pace.

Maybe you should cut the sets down and consider getting a job?

[Board_SHERIF]

My arm workout on friday at Pro Gym!

Close grip bench 135x12 185x12 205x9 225x4 225x4
reverse grip bench 135x12 185x10 195x8 205x5 215x4
seated overhead extensions with bar 55x15 70x12 80x11 90x8 100x6
dips bwx15 20x12 40x7 x6 x6
one arm cable extension 20x20 25x15 30x15 35x12
barbell curls 40x15 75x12 135x7 145x4 x3
preacher ez bar curls 60x15 80x12 100x9 120x5 x4
seated alternate dumbell curls 40x12 x11 x10 x10 x10
standing front concentration curls 25x14 30x8 25x12 x11 x10
barbell wrist curls 60x23 70x15 80x9 90x7 100x5
reverse wrist curls 25x25 40x10 x8 x6 x5
seated knee ups x35 x35 x35 x35
Calves where worked nonstop for 5 minutes on the seated calf raise going from 45 to 140 pounds and back down again.

This is a typical training day for me. So all you little suckers who keep on complaining about training hard you really don't know anything.

This is just the beginning week of my new schedule so the weights will be moving up fast!

Ams where pumped to the max and I didn't have a decent weight belt for dips so I used dumbell and held them together with my feet!

How long did this workout take ? that is the key  - the time a workout takes...

[alexxx]

My workouts take me 2 hours. I know 225 is pretty low right now and I have done it for 10-12 reps close grip before. I also maxed out at 275 for close grip. Do not worry sarcasm I would burry you in the gym!

My quad workout was 5 sets of squats 5 sets of front squats and 5 sets of leg extensions. My quads really do not need too much work right now but I am going to up the volume to 20 sets. Maybe all squats.

[War-Horse]

King Alexxx has the same thinking as a little known austrian named arnold shwarzeneggereeeerrrr.   Alexxx will have victory and we will be glad we knew him.

[Palpatine Q]

My arm workout on friday at Pro Gym!

Close grip bench 135x12 185x12 205x9 225x4 225x4
reverse grip bench 135x12 185x10 195x8 205x5 215x4
seated overhead extensions with bar 55x15 70x12 80x11 90x8 100x6
dips bwx15 20x12 40x7 x6 x6
one arm cable extension 20x20 25x15 30x15 35x12
barbell curls 40x15 75x12 135x7 145x4 x3
preacher ez bar curls 60x15 80x12 100x9 120x5 x4
seated alternate dumbell curls 40x12 x11 x10 x10 x10
standing front concentration curls 25x14 30x8 25x12 x11 x10
barbell wrist curls 60x23 70x15 80x9 90x7 100x5
reverse wrist curls 25x25 40x10 x8 x6 x5
seated knee ups x35 x35 x35 x35
Calves where worked nonstop for 5 minutes on the seated calf raise going from 45 to 140 pounds and back down again.

This is a typical training day for me. So all you little suckers who keep on complaining about training hard you really don't know anything.

This is just the beginning week of my new schedule so the weights will be moving up fast!

Ams where pumped to the max and I didn't have a decent weight belt for dips so I used dumbell and held them together with my feet!

Do your close grips on a decline and your arms will explode. My arms went from 18 to 19.5 when I started doing them that way, no shit.

[alexxx]

King Alexxx has the same thinking as a little known austrian named arnold shwarzeneggereeeerrrr.   Alexxx will have victory and we will be glad we knew him.

Thanks big guy!

Do your close grips on a decline and your arms will explode. My arms went from 18 to 19.5 when I started doing them that way, no shit.

Cool I will try that out thanks!

[gh15]

Do your close grips on a decline and your arms will explode. My arms went from 18 to 19.5 when I started doing them that way, no shit.

did they go from 18 to 19.5 or to 20?? good lord my friends,,,good lord,,,even on hormones your arms dont go that fast 1.5 inches,,do you know what 1.5 inches of muscle is??

i LOVE to read this board

[slaveboy1980]

what volume would you recommend for a natural gh15?

[SteelePegasus]

Do your close grips on a decline and your arms will explode. My arms went from 18 to 19.5 when I started doing them that way, no shit.

let me guess..it only took you 21 days?

lol, you should package it and sell it on TV

[Devon97]

Why the SAM HILL dont u do Deads?
Are you specifically trying to NOT get bigger?

WHAT is your POST workout shake consist of?

[alexxx]

Groink is one of the biggest members on this site. He knows his stuff.

[slaveboy1980]

alexxx..what weights do you use in the squat?

[alexxx]

alexxx..what weights do you use in the squat?

250

[Wiggs]

Alex, I'm impressed from what you came from to where you are now. Keep up the good work.

[slaveboy1980]

250

you got good legs for your relative strength.

[alexxx]

Alex, I'm impressed from what you came from to where you are now. Keep up the good work.

Thank you buddy.

[slaveboy1980]

 do you do a 5 split high volume routine? with one body part per session...legs,chest,back,shoulders,arms?

[alexxx]

you got good legs for your relative strength.

Thanks but that is only my first squat workout in a long time. Most I have done full range was 335.

[Your MAAAAaaaa]

24 fucking sets for triceps and 15 for quads. good work.

typical fag boy routine.

does this fag still leave out squats and deads like he used to.


more sets for tri's is the way the pro's do it im sure


ta ta

[alexxx]

do you do a 5 split high volume routine? with one body part per session...legs,chest,back,shoulders,arms?

Exactly! With legs being in the middle so that I will have time to recover and hit shoulders hard. It's only the first week of that split but I feel like I am getting bigger everytime I take a while to recover.

[slaveboy1980]

it can work well...but make sure to have high volume each training session and stop 1-2 reps before failure..and do 6-12 reps..with reps around 8mostly, dont rest alot between sets.. do this for 8 weeks..then do a light week..then 3 weeks (with mostly basic exercises ) of low reps where you really try to push the poundages up..then take one week off (or very light week) then go back to high volume to use your new strength. etc.

remember tho if you put legs in the middel of the week shoulder or arm workout can come to close to chest workout....(when using 5 day split)

when you use such an extreme body part split..volume must be high per body part..and failure training mostly avoided.

also a good advice is to split leg session in two:..do quads by themselves (with calves)...and do hamstrings on shoulder day.

[SteelePegasus]

Alexxx when did you start the prohormones?

[alexxx]

it can work well...but make sure to have high volume each training session and stop 1-2 reps before failure..and do 6-12 reps..with reps around 8mostly, dont rest alot between sets.. do this for 8 weeks..then do a light week..then 3 weeks (with mostly basic exercises ) of low reps where you really try to push the poundages up..then take one week off (or very light week) then go back to high volume to use your new strength. etc.

remember tho if you put legs in the middel of the week shoulder or arm workout can come to close to chest workout....(when using 5 day split)

That's an interesting variation which I might use. For now I go to failure on all work sets. I take the weekend off now so that gives me plenty of time to recoup.

[alexxx]

Alexxx when did you start the prohormones?

2010