Tyson09

iTrader: (1)

order P90X and then you can be one of those cool people on the commercials

1999blksi

honestly man...make sure you do a PROPER squat or else u'll **** up ur back.

how much do you bench? (1 rep max)

Gallagher

I try to do everything proper......I dont let the people around me intimidate me.


1 rep MAX I haven't tried. Yesterday I did 60lbs + bar(w.e) did 4 sets 7-6-5-4 reps.

Died.


As said, I cant bench ****.

Tyson09

iTrader: (1)

also remember to let your muscles heal...when lifting the weights ur actually tearing them so if you dont let them heal then you can build deformed shapes

shlammed

Steve wants to see my routine in detail so I thought I'd put it here just incase anyone else was interested.

Week 1 = Power Week, Reps: 4-6, Rest between sets: 4-5 mins, Lifting tempo: 4/0/X, Excercises: Mostly Compound

Monday: Chest/Shoulders/Calves

barbell incline press 3 x 4-6
flat dumbell press 3 x 4-6
weighted dips (or use machine) 3 x 4-6
seated dumbell press 2 x 4-6
upright rows to shoulder height 3 x 4-6
standing bent over rear lateral 2 x 6-8
standing calf raises 4 x 6-8

Tuesday: Quads/Hams

Barbell squats 4 x 4-6
Leg Press 3 x 4-6
Smith Split Squat 3 x 6-8
Lying Leg Curl 4 x 4-6
Stiff Legged deadlift 3 x 6-8

Wedneday: Low intensity cardio approx 40 mins

Thursday: Lats/Traps/Lower Back

Rack deadlifts with pins set just below knee height 3 x 4-6
wide grip pullup 3 x 4-6
underhand grip barbell bent row 3 x 4-6
close grip seated cable row 2 x 4-6
one arm dumbell row 2 x 4-6
barbell shrug 3 x 6-8

Friday: Bi/Tri/Abs

Standing Barbell Curl 2 x 4-6
Seated preacher curl 2 x 4-6
seated dumbell hammer curls 2 x 4-6
smith machine close grip bench 3 x 4-6
skull crushers 2 x 4-6
seated two arm overhead dumbell extension 2 x 4-6
cable crunch 4 x 13-15

Saturday: Repeat Wednesday
Sunday: OFF

Week 2 = Rep Range week, Reps: 7-9, 10-12, 13-15, Rest, 2-3 mins, Tempo 2/1/2/1, Excercises: Compound, isolation, machine, cable

Monday: Chest/Shoulders/Calves

Hammer machine seated bench press 3 x 7-9
smith incline press 3 x 10-12
incline dumbell flye 2 x 13-15
cable crossover 2 x 16-20
seated arnold press 2 x 7-9
standing side laterals 3 x 10-12
seated rear delt flye machine 2 x 13-15
standing calf raises 1 x 10-12 1 x 7-9
seated calf raises 1 x 16-20 1 x 13-15

Tuesday: Quads/Hams

Hack Squats 3 x 7-9
Leg Press 3 x 10-12
Smith split squats 2 x 13-15
leg extension 2 x 16-20
seated leg curl 2 x 7-9
lying leg curl 2 x 10-12
stiff legged deadlift 3 x 13-15

Wednesday: Same type of cardio day as last week

Thursday: Lats/Traps/Lower Back

Close Grip pulldown 3 x 7-9
wide grip barbell bent row 3 x 10-12
underhand grip seated cable row 2 x 13-15
stiff arm pulldown 2 x 16-20
dumbell shrug 1 x 10-12 1 x 7-9
close grip cable upright row 1 x 16-20 1 x 13-15
weighted hyperextensions 1 x 13-15, 1 x 10-12, 1 x 7-9

Friday: Bi/Tri/Abs

Seated 70 degree incline dumbell curl 2 x 7-9
straight bar low cable curl 2 x 10-12
single arm dumbell preacher curl 2 x 13-15
v-bar pushdown 3 x 7-9
bent overhead cable extension 2 x 10-12
dumbell kickbacks 2 x 13-15
knee/hip raise 1 x 16-20, 1 x 13-15
cable crunch 1 x 13-15, 1 x 10-12

Saturday: Cardio
Sunday: OFF

Week 3 = Shock Week, Reps: 8-10 for sets, 4-8 for dropsets, Tempo: 1/0/1, Excercises: Compound, isolation, cable, machine

Monday: Chest/Shoulders/Calves

Super set incline dumbell flyes w/ bench press 2 x 8-10 each
smith incline press 1 and 1/2 reps (lower weight, push half way up, lower again, push all the way up, that=1 rep) 2 x 8-10
dropset cable crossover 1 x 10-12 drop: 6-8 more
superset standing side lateral w/ seated dumbell press 2 x 8-10 each
dropset seated rear delt flye 1 x 10-12 drop: 6-8 more
superset standing/seated calf raises 2 x 10-12 each

Tuesday: Quads/Hams

Superset leg extensions/smith squats 2 x 8-10 each
Leg press 1 and 1/2 reps 2 x 8-10
dropset single leg leg extensions 1 x 10-12 drop: 6-8 more
superset lying leg curl/stiff legged deadlift 2 x 8-10 each
dropset seated leg curl 2 x 8-10 drop: 4-6 more

Wednesday: Cardio

Thursday: Lats/Traps/Lower back

superset stiff arm pulldown/underhand grip pulldown 2 x 12-15 (stiffs)/8-10(pulldown)
cg seated cable row 1 and 1/2 reps 2 x 8-10
dropset wide grip incline row 1 x 10-12 drop: 6-8 more
superset barbell shrugs/rack deadlifts(from knee height) 2 x 8-10 each
drop set close grib cable upright row 1 x 10-12 drop: 6-8 more

Friday: this is tomorrow, haven't planned it yet lol
Saturday: Cardio

Sunday off


After this 3 week cycle, it is repeated 2 more times (3 cycles altogether) followed by a week off. After the week off, the cycle could be started again, but might want to switch up the excercises.

1999blksi

it's all good man....
Just stick w/ it....and it takes time...

btw...do u have a spotter?

shlammed

hahahahahah

dude the shape of your muscles is pretty much determined by your genetics

you're not gonna grow deformed muscles in any way unless by deformed you mean creating an imbalance in your body

i.e. having a huge chest with twigs for arms

Tyson09

iTrader: (1)

no im saying, if you constantly rip the same muscles and dont let them repair then yea they can be deformed, im not saying there gonna be huge or small, just improper growth , damaged muscle tissues

Gallagher

yup....

1999blksi

Luka...nice workout

but my q to u...are you working out to gain mass or to get fit?

I love doing the close grip bench for the triceps....im still doing very light weight b/c I just recently incorporated it into my workout

whats the weight you do for this?

shlammed

Currently my main goal is to shred the fat, but have been putting on some lean mass as well. The routine can be used for either, it just depends on your diet.

CG I used the smith machine so that

a) I can really isolate the tri's
b) i can pack on more weight without worrying about killing myself/balancing it.

1999blksi

nice...having a spotter I find is very important....well atleast for me

I need someone there to push out those extra 4 reps....that's what I find gets me sweating like a ****

Gallagher

Loooka....

I understand half of the exercises you do there, the other half, not so much.

I usually just go to www.bodybuilding.com to check out the exercises I dont understand.


Hopefully they are in there.


I gotta put all of that info into a spreadsheet so I understand it a little better.




What are you trying to do though with that routine? As mentioned above....

shlammed

do you guys wanna see my diet too? lol

shlammed

steve, screw bodybuilding.com.

check out www.exrx.net or ask me to explain which ones you aren't clear with.

Gallagher

Speaking of balancing.....


Again back to the bench, I cant balance it worth ****.

haha!




Oh, I dont know if this NEEDS to be mentioned, but 3 years ago (when I was in great shape), I broke my collar bone and seperated both of my shoulders. Would this effect any of those exercises?

Gallagher

http://www.bodybuilding.com/fun/exercises.htm


is where I go to see which exercises are what.....

Gallagher

What is yours? I'm on right now as well. Not really a diet, but just a simple lifestyle change.

No more **** food.

shlammed

Non-Training Days (this includes cardio only days)

protein: 335g
carbohydrates: 110g
fats: 21g added EFA's

Training Days

protein: 310g
carbohydrates: 170g
fats: 21g added EFA's

Gallagher

do you use whey?