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Author Topic: XS Style.  (Read 2105 times)
XS
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« on: February 16, 2006, 06:05:13 PM »

2-13-06::   Thighs - Delts - Back   ::  Sic lbs. Total body fatigue!! Awesome..
work-sets only::
1)Front Squats - 5,3,1,3 reps
2)Curl Grip Pulldowns - 10,4 reps
3)Standing B.N.P - 9 , 1 + 3 push-presses , 2 + 2 push-presses
4)Mid-Range Deadlifts - 5,5,3  ( below knees )  Light weight baby!!!!!!!!!!!
5)Reverse Grip Barbell Rows - 6,7
s.set
6)Standing Db press - 6,7
7) Abs heavy and intense - 2 sets!!!              45 mins..   Crazy weights for me!!! Grin
I'm going to post a few examples, because I was asked.

Today's fun::  2- 16 - 06
- warm-up -
Light rotator cuff & bicep tendon + 5 mins of jumping rope.

- Benchpress - 3 sets progressive warm-ups , *1 set 7 max reps, *1 set 3 max reps + 1 drop set of 3 reps + 2 reps rest pause
- super set each set w/
- Ez Barbell Pullovers - 3 sets progressive w-ups, *1 set 8 max reps,* 1 set 3 max reps + 1 drop set of 6 reps

- Wide Grip Chest Dips - 1 warm-up set , *1 set 6 max reps, *1 set 3 max reps + 1 drop set of 8 reps + 3 to 5 spindles
- super set each set w/
- Curl Grip Pulldowns - 1 w-up, *1 set 9 max reps, *1 set 5 max reps + 1 drop set of 4 reps + 2 rest pause reps
- super set each w/
- Bent over Barbell Rows - 1 w-up, *1 set max 8 reps, *1 set max 5 reps + 1 drop of 4-5 reps

- Ez Curl Barbell Curls - *1 set 10 rep max wide grip, *1 set 6 max close grip
- super set w/
- Straight bar Pushdowns- *1 set 12 reps max, *1 set 8 reps max

2 sets Rotator cuff  mixed in through end.   Time::  43 mins.    Training is going great. Right Shoulder took a few extra sets to get involved in the madness but everything rolled after the first REAL superset...   Massive pumps and strength jumps today..
ADD::  I also performed multiple sets of Standing db side laterals through-out the workout.  Light &  focused on range of motion and intense contractions
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XS
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« Reply #1 on: February 20, 2006, 09:29:49 AM »

2-18-06

LEGZ***  Calves were done yesterday w/ 15 mins of jumping rope.

1>AZZ to the floor pause SQUATS***   3 warm-ups ,,  work-sets of 6,5,1,2 reps

2>Box Squats - work-sets of 4 & 2 reps  very Heavy today!

3>Full Squats ( yes again! ) - used 5 rep weight and focused on buring them with full tight pause.  Exploded out of the bottom.  2 sets 4 , 2 reps

4>Barbell Lunge - 1 set of 6 - Too many advantages , not to do these every workout, *** plus S.Ray did tons of them and his Drivers were flawless....

5>Romainian Deadlifts - 2 warm-up sets,  3 work sets of 8,8,6

3 sets of vertical leg raises.  Intense.   Excellent progress in the last several months.  Consistent and persistent.   
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« Reply #2 on: February 22, 2006, 12:00:15 PM »

2 - 21 - 06    *note*: Legs were nuked for 48 hours!! Tongue

Back - Chest - biceps:
Warm-up + Light rotator cuff < shoulder horn >
Work-sets only*
1) Benchpress -  15,8,1,2 reps
Super-set
2) Ez Bar pullovers - 10,5,5

3) Incline Db press - 1 rep! Was shooting for 3 to 4 reps!!!! Right shoulder tweaked from cleaning them big bazsters into position!!!!!!!!  Dropped weight in half ( no rest ) and did
4) Incline Db flyes - 8 reps

5) 1 arm db rows - 2 sets 5 reps
super-set
6) Wide Grip chest Dips - 9,6 reps

7) Power Ez curls Wide - 5,
super-set
Cool Close Grip underhand pulldown - 15,

9) Power Ez curls wide - 5 reps
s.set
10) Db Hammers -5 reps
s.set
11) Close G. U.h Pd.s - 15 reps   Sick pumps!!!!   

Bi's and forearms were pumped to the max!!!  Un "frreakin" real!!!   Excellent work-out.  Size-up & Strength-up!!!    We are havin' fun now..   Kickin' the protein intake into high gear ((1.5 grams per lbs.)).  Doubled-up on Omega 3's Pwo meal..  CNS is taking a hit.    ---  45 mins.. ---   Grin

God I love training!!!!!!!!!   Go heavy or go home!!!!     I'm riding the powerwave to the beach...
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XS
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« Reply #3 on: February 22, 2006, 12:19:56 PM »

2-22-06  ::  Active Recovery

Everything is tweaked today... Nice Shocked

Db benchpress
Standing Db Curls                       2 giant-sets <> Quick pumps!                     
Curl grip pulldowns                                 
Dead hangs               

Felt great after. Soreness is moderate.   Yahoooooo....
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XS
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« Reply #4 on: February 23, 2006, 04:15:25 PM »

2-23-06              Short & Sweet today..
Rushed for time but it was a positive instead of a negative..

W-up + rotator cuff + 2 sets 30 reps crunches
Standing Military press - work sets only --->>   5,4,3,3
Standing Db laterals ----->>>  6,6
Upright rows < medium grip >  extra heavy w/ mojo--->>> 10,8,4 + strip set for 6 more reps

Skull crushers --->> 12 + 15 reps BNPress superset  , 12 + 20 reps BNpress superset
Rotator cuff 2 sets w/ purpose.

30 mins. max     Fast & furious.   Growing & growing..  Fun Stuff..  Tri's were jacked-up..   SupaDupa pumped baby..   Every set was takin' to the limit... 

I had Cost of Redemption cranked and some serious 80's hard rock with it.... Light weight baby!!!!!!!   
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« Reply #5 on: February 24, 2006, 10:31:01 AM »

Why do you do military press standing?  Just curious?
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« Reply #6 on: February 24, 2006, 03:39:57 PM »

Higher NMA than when seated.   Very primal.   Outrageous mass & power producer..
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« Reply #7 on: March 06, 2006, 12:46:10 PM »

Higher NMA than when seated.   Very primal.   Outrageous mass & power producer..
haha, I love the way u describe things. what nationality are you?
keep up the good work!
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XS
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« Reply #8 on: March 08, 2006, 06:55:38 PM »

Haider I am born and raised right here in the good ole USA. 

Today's fun::  Legs - side delts - Tri's - Abs - rotator cuff
(work-sets)

1. Leg exts. - 15 reps  2. Leg Curls - 15 reps  3. Azz to the floor MANTA RAY Squats - 5 reps 

1. Standing Db R's - 15 reps  2. Mojo Db R's - 6 reps  3. Seated db laterals "ultra strict" - 10 reps

1. Rope Pushdowns - 12 reps  2. Straight bar pushdowns"close grip" - 10 reps

1. Vert Leg Raises - 15 reps "full pause in contracted"   2. crunches - 30 reps

1. Shoulder horn - 2 sets 18 reps    2. Lying L- flyes  - 12 reps      Time:: 41mins. flat baby!!!!!

Lots of stretching after.   I'm growing and bulked up as far as I'm going this winter. This month is the end of the feeding frenzy. Time to harden up.  Bumping cardio a little.
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« Reply #9 on: March 16, 2006, 08:43:18 AM »

Started ramping-up the intensity with rest-pausing and lowering the volume again.  Stay-tuned things are getting interesting.   Grin
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haider
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« Reply #10 on: March 17, 2006, 01:40:22 PM »

uh oh. good luck XS.
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