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Author Topic: Cleaning up my training - Goudy  (Read 8292 times)
Ursus
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« on: April 27, 2009, 12:02:48 PM »

My last routine was hit 'n' miss. I realised what worked for me and learned a few things about my trianing. It was also fecked by an injury which (touch wood) is healing nicely so much so that i was able to incline DB, v light flye and weighted dip for the first time in a long time.

Also, a fucking huge NABBA Mr Ireland competitor trains in my gym and kinds motivated me a lot to train faster and a bit harder. I have been arsing about in gym for 5 months now for various reasons, mainly laziness and boredom.

So I am gonna train my favourite split again where i made awesome gains and now I know EXACTLY what works I am gonna keep doing it. Hopefully I will get much stronger and bigger in next few months

First day was chest and triceps. EPIC poundages, I am getting back etc

flat barbell press (paused reps)
275lbs x 6, 5, 5, 5, 5
220lbs x 16

Incline DB press
47.5kg 5x5

close grip BP
90kg 3x10

weighted dips
22lbs 3x15

tri pushdowns
5x15

flat barbell press s/s flyes
20 s/s 15
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Ursus
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« Reply #1 on: April 28, 2009, 01:43:12 PM »

Today was a great day! I was meant to do biceps but got side tracked by talking to a few guys in the gym so never bothered. I felt very strong and got good pumps, those ones where you are not pissing with sweat but feel a healthy and strong pump.

I was tinkering with a few things and think I have found what works. Also talking to a 20stone (280lb) beast in the gym who gave me a few tips on diet etc which I am gonna take him up on. Basically I dont enough or enough protein and I am assing about in gym a bit too much.

Anyway

weighted chins
b/w + 33lbs 5x5

Deadlifts
429lbs 5 sets

T-Bar rows
200lbs 5x8

Close grip Pulldowns
5 plates from bottom 4x10 2x9

Cable Rows
12, 15, 20,

Cable rows with neutral grip
5x10

Done.

Was gonna add in a few DB rows but stopped. Done this quickly enough despite chatting a lot. Feels good atm
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Ursus
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« Reply #2 on: April 29, 2009, 05:10:38 PM »

Was in gym today and was made to train shoulders faster. Big guy I keep mentioning said if i trained fast and hard then I would be seriously very good. Said im a waster basically but in a good way.

So i did. trained very very fast and was done in 40mins. It is hard to leave ego at the door and train harder and faster. i was gassing a bit and light weights felt heavier but feck me I had a good pump! Delts are sore and fatigued from not being able to eat for a while after training. Then I only had a small doinner. Had american relatives over so mum was rushing about getting shit ready. I got so fed up I just went to bed.

Turns out my cousin was the position below secretary of defence (cant remember term) in USA. Pioneered some A.I training also.

Shoulders

Barbell military press
70kg 21x5 in 15mins - more than I thought I could do

behind back shrugs
200lbs 5x15 - very fast

arnold presses s/s side laterals
60lbs s/s 25lbs 5x10s/s10

shrugs
80lb DB 5x15

Seated DB press
60lbs 10, 10, 10 with 5 secs rest

I am slo developing some nice veinage on my delts



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Ursus
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« Reply #3 on: April 30, 2009, 07:37:25 AM »

Legs

Man was i tired today. max of about 3 hours sleep then went down to gym. Hung about for an hr before starting. Was tiored and weak and exhausted, Got through workout easy though thank god and was glad i could do what i could despite being exhausted and barely eating last night

squats
5x5

deadlifts
7 sets

GM's
5x12

Leg Press
4x8

Standing calve raises
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« Reply #4 on: April 30, 2009, 09:04:24 AM »

Good stuff. That advise you got from Mr Huge is correct. A BB'er must establish a fast workout pace in any workout. Roughly 60 seconds between sets and 2-3 minutes between exercises as a gauge. Some drop to 30 seconds between sets, though in my view, a little too intense. Working on endurance rather than muscle building than.

 BB'ers who are engaged in workouts of serious intent  are watching the clock (or even keep a stopwatch) during workouts. Or best still, have a training partner yell in you ear when the next set is due. I also do  PR or heavy partial rep training with a stopwatch.  A must when doing a Rest-Pause type of training. Good Luck.
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« Reply #5 on: April 30, 2009, 09:56:41 AM »

That's progress, right there.

Congratulations.
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Ursus
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« Reply #6 on: April 30, 2009, 01:03:04 PM »

Thanks for the kind words and also the first reply in this thread. Hopefully first of many!
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Ursus
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« Reply #7 on: May 01, 2009, 08:08:24 AM »

Aweome awesome chest and tri workout.

Few bananas and some dextrose mixed in juice pre workout. Awesome pumpage

Flat barbell press
275lbsx6, 6, 5, 5, 5 paused reps
220lbsx17

Incline DB press
105lbsx 6, 6, 5, 5, 5

CG bench press
205lbsx6, 6, 6(rest pause 5-10 seconds rest on last set 4, 3, 1)

weighted dips
33lbs 3x8

tri pushodowns
6 plates 3x17

Flat barbell press s/s bench dips
176lbs s/s bw

pic after a shower with small pump, poor lighting. Chest feeling pretty good atm

Workout done in approx 1hr i think. Felt real good with a huge pump


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Ursus
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« Reply #8 on: May 02, 2009, 07:59:28 AM »

Good workout also

Back/Biceps

weighted chins
5x5 34lbs

t-bar rows
5x10 200lbs

CG pulldowns
13 plates
5x12

Cable rows
160x10, 140x15, 120x20 reps

Neutral grip cable rows
120lbs 5x10

Standing barbell curls
5x 10 v quick

hammer curls
4x8 v quick

Preacher curls
4x0 v quick.

Done. PWO shake of dextrose then a few mins later protein shake. Great day in belfast, went for a tea and sat out side a cafe eating a triple belgian cholate muffin. Nibbling on cashew nuts now.


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« Reply #9 on: May 02, 2009, 08:15:28 AM »

How soon after your workout did you take that photo?
Even with a pump, thatís good.

Have you ever tried consuming a carb drink during your session?
I started mixing BCAAís with WM (starch) and begin drinking it after my first warm-up set.
Iíve noticed a significant improvement in the way the muscles feel when training as opposed to slamming 60-80g of carbs after the workout.

Also less gastric bloat, and Iím ready to eat good, solid protein foods by the time I get home.

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Montague
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« Reply #10 on: May 02, 2009, 08:16:50 AM »

Good workout also

Back/Biceps

weighted chins
5x5 34lbs

t-bar rows
5x10 200lbs

CG pulldowns
13 plates
5x12

Cable rows
160x10, 140x15, 120x20 reps

Neutral grip cable rows
120lbs 5x10

How much do you use straps for back work?
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Ursus
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« Reply #11 on: May 02, 2009, 08:24:48 AM »

before i trained i had 4 bananas and a sports drink mixed with dextrose.

The after dextrose mixed with a sports drink. Then i bought my first tub of whey other day. 45g in a shake with water a few minutes later.

Yea a few minutres after a workout. It was still relatively light so not got an awesome pump but good.

Montagu..I never use straps. How come?
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Ursus
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« Reply #12 on: May 02, 2009, 08:28:00 AM »

Also drinking dextrose just before or during i felt very tight and got pumped much easier didnt tire
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« Reply #13 on: May 02, 2009, 08:50:50 AM »

No right or wrong answer about the straps - just curious.

Sounds like youíre taking in some good pre & post-WO nutrition, and it shows. I believe both are equally important.

I always like learning about what people with results are doing.
Enjoy the weekend.

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Ursus
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« Reply #14 on: May 02, 2009, 09:14:11 AM »

No right or wrong answer about the straps - just curious.

Sounds like youíre taking in some good pre & post-WO nutrition, and it shows. I believe both are equally important.

I always like learning about what people with results are doing.
Enjoy the weekend.



this is only somethinh i have just started doing. for too long i got by on my genetics along. time to make a bit more of them as i am quite lucky.

but yes i believe both are important also

have a nice weekend also. ty for the chat
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Ursus
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« Reply #15 on: May 05, 2009, 11:37:53 AM »

Day off for Mayday Holiday

Delts
standing shoulder press
160lbs 18x5

Behind back shrugs
242lbs 5x10

Arnold presses s/s side laterals
70lbs s/s 20/bs 5x10 each

db shrugs
80lbs 3x15

done!
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« Reply #16 on: May 05, 2009, 11:52:40 AM »

2 more pics with awful lighting and fuzzy. No pump at all. I look fat and soft


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Ursus
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« Reply #17 on: May 07, 2009, 10:42:48 AM »

Adjusted my diet also and its haveing big effects on my trianing.

Breakfast - 11.30
Sugary drink
Protein shake
6x rounds of wholemeal toast with marmalade and butter

Pre WO - 14.00
3x large bananas
protein shake
dextrose mixed in sports drink

Post WO 16.30
100g Dextrose mixed in sports drink
protein shake
burger in BK
small coke

Gonna get a bit to eat now also

Man i feel so strong and energised with dextrose and more protein. Its epic.

Workout was so easy and feeling like i am back to full strength again and if not approx 90%...still being careful

Bench press
275lbs x 6, 6, 6, 5, 5
220lbs x 20 so easy

Incline DB press
105lbs x 6, 6, 6, 5, 5

CG bench
220lbs x 6 ,6, 6(4, 2, 1 rest pause)

weighted dips
33lbs x 9, 9, 9

Tri pushdowns
6 plates 3x18

Flat bench s/s b/w dips
176lbsx20, 15, 12 s/s 12, 12, 12

Great great pump and workout.
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« Reply #18 on: May 07, 2009, 11:25:21 AM »

2 more pics with awful lighting and fuzzy. No pump at all. I look fat and soft

Irish Giant there...
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I hate the State.
Ursus
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« Reply #19 on: May 13, 2009, 12:42:35 PM »

i was planning on having a real easy day in gym. nice and relaxed with a solid pump.

Then a Mr Ireland winner made me train the way he wanted me to train. Said i would be enormous oif diet was spot on and training was the way he TRAINS.

after 2 sets of 6 with 125 benching he stepped in and me me do the rest. My workout today

bench press
125kg x 2x6 1x12
130kg x 8
132.5 x 8

Inclin DB
30kg x12
35kgx12
40kg x 12
47.5x10

Weighted dips
bw x 12
5kg x12
10kg x 12
15kg x 12
20 kgx10

flyes
5x12

cable crossovers
5x12

tri pushdowns
3x12

CG bench
3x12

bench dips
3x12

overhead tri extensions
3x12

rope pressdowns
3x12

Great workout and pump. Done in just over an hr.
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Ursus
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« Reply #20 on: May 13, 2009, 12:44:04 PM »

 Smiley


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« Reply #21 on: May 13, 2009, 02:31:45 PM »

i was planning on having a real easy day in gym. . .

Then a Mr Ireland winner made me train the way he wanted me to train.

That'll teach you.
 Wink
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« Reply #22 on: May 13, 2009, 02:48:07 PM »

Just skimmed threw the thread.

I wouldn't get too hung up on that speed training. I tried that a few months ago and it just made me weaker overall. My opinion.
Go for strength first and afterwards do a few sets of higher reps if you wanna feel the pump.
A lot of the pump is based on how many carbs your consuming.

By the way your looking solid man
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Ursus
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« Reply #23 on: May 13, 2009, 03:15:57 PM »

Cheers bud.

Im def gonna at least try it. Dude guarentees me that if
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« Reply #24 on: May 13, 2009, 03:32:58 PM »

What's your daily routine mate? 11.30 seems late for breakfast.

I'm up at 6am so i've had 2 breakfasts by then. (or 1 on days where i can't be arsed eating breakfast number1).

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