JKurz's Log "Mirrors are all hidden"!

[blut wump]

Hey skinny,where is there any cable work posted in my routine??? Most of my exercises are compound, basic movements.

Puely in answer to your question, pressdowns and pulldowns are typically cable work. Do you use this routine a lot?

 

[silver_shadow]

For bodybuilding purposes I don't like this split at all. I would recommend the following split which hits each muscle once per week. My split allows for more exercises per muscle group thus hitting each muscle more thoroughly. The split is as follows:

Monday: Chest and Triceps

Chest:

Incline Hammer Press (Plate Loaded) 4-5 X 5-12
Dumbell Bench or Hammer Strength Iso Wide Chest 4-5 X 5-15
Flat Dumbell Flyes 3-4 X 6-15
Dips 3-4 X 6-20

Triceps:
Skullcrushers 3-4 X 6-12
Pressdowns 3-4 X 6-12

Cardio: 30min post workout

Tuesday:Back+ Abs

Back:

Wide Grip Chins 4-5 X 6-20
Hammer Strength High Row 4-5 X 5-15
Dumbell Row 4-5 X 5-15
Narrow Grip Pulldowns 3-4 X 6-15

Abs:

Hammer Strength Crunch Machine 4-5 X 6-30

Cardio 30min Post Workout

Wednesday: Biceps

Biceps :

Hammer Strength Preacher 4-5 X 5-15
Dumbell Concentration Curls 3-4 X 6-15

Cardio 30min post workout

Thursday:Quads + Hams

Quads:

Leg Press (Cybex 45degree with pad all the way back,deep reps) 5-6 X 6-20
Hack Squat(Cybex) 4-5 X 6-20

Hams:

Lying Leg Curl 4-5 X 5-15

Cardio 30 min post workout

Friday: Delts + Traps

Delts:

Seated Barbell Presses 4-5 X 5-12
Seated Side Dumbell Laterals (One arm at a time) 4-5 X 6-12
Upright Rows (2sets Wide Grip, 2sets narrow grip) 4 X 6-15

Traps:

Hammer Strength Shrugs 3-4 X 8-20

Cardio 30 min post workout

Weekends: No weights, however I do cardio for 30 min on sat and sunday.
Cardio is performed everday of the week for at least 30 min. I use the stepmill which I feel gives you the most effective workout. This routine is much more effective for bodybuilding purposes. Hope this helps.

dude that plain sucks... for "bodybuilding purposes" too.

 

[JKurz1]

Hey skinny,where is there any cable work posted in my routine??? Most of my exercises are compound, basic movements.

You know what, if you want to rant and rave about your training, make your own thread....I don't know you nor does it appear that many here care for your thoughts....so thanks, but that will be enough. My training schedule will look like this...enough said.


all bodyparts will be 4 exercises, 3 sets each, not including warmups and cooldowns - his theory is 10 is good 12 is better, 8 is good 10 is better, then 6 is good, 8 is better

all days will hit at least one of the compound movements and I'm thinking about using saturday to hit em all in one cycle of 5x5 (deads, oh press, sqauts, bench)

Sunday and Wendnesday will be 30 mins cardio only and abs.

Monday

am bis and 20 minutes incline walk - just to sweat a little and get the metab. cranking, abs

PM chest 45 minutes intense

TUES - AM - TRIS, PM BACK

WED OFF

THURS - CARDIO AM, DELTS - PM

FRI - HAMS/CALVES/FOR - AM PM QUADS

SAT BIG 5 MOVEMENTS

 

[blut wump]

You might struggle on the Saturday, especially doing the big five on a day straight after hitting your legs. Deadlifts and squats will be hard work.

Doing OHP and bench on the same day is doable but I'd suggest only pushing hard on one of the two and treat the other as accessory work. Rowing sits nicely with either.

If you want to hit everything up like that on the Saturday then I guess you're going to have to be going fairly light across the board. It might be advantageous to shuffle things around to free up your quads and posterior chain, though, even so.

 

[petpre61]

I thought you are done with the AM/PM stuff?

 

[JKurz1]

I am done, but I still need to do something in the am before the office for ental purposes....maybe this week it'll just be light light cardio, stretching, and abs...we'll see. I did the 20minute incline wak before training bis...just had some extra time so got a good pump on....

MONDAY – AUG. 7TH

WELL, a new week time for alittle change. I need some support. Everyday I feel like I’m getting better, finishing more meals, but am getting depressed. As you know, I am taking in 4,200 cals and weighed in today at 9lbs heavier than 2.5 weeks ago. Trainer has upped my cals to an even 4,500 and now I get two cheat meals a week of whatever I want. I have yet to take ONE! But he doesn’t know that. The depressing part is that my definition and abs are fading heavily. Blurring out and I don’t feel like Im any stronger. Is this all in my head? I’m only 166 and at 6’2, my mom tells me if I saw myself, I’d be eating everything in sight every hour, bar none…but Im just nervous. I know I keep saying it over and over but it comes down to my test levels. I realize that test isn’t some wonder drug, but I just keep reading how good of results people get on 250mg a week for 20+ weeks and recovery is a sinch with proper pct due to the low test.

Would anyone agree with me that this will help my mood, intensitiy, energy, and afford me the opportunity to eat more and use more as fuel? I am just so freakin worried that at 30 years old, and no test, that it’s the reason my abs are fading fast. My body just doesn’t know what to do with the excess cals. Am I crazy, do people my age eat this much??? Ive refrained from the gear, until I get some support from everyone, but then again I hate to just waste it getting to 180 or 190 when that’s where I should be anyways.


Would you suggest waitng till I’m 180 and use it for 20 weeks to get to 210? Then will I have your support? If I used it then, would it help me to not only get stronger, but to trim off some of that dreaded fat and bloat gains I make getting up from 165? Sorry about the neurotic post, but I look to you guys for support…I love this board for that reason. Ive made great strides, just need to make more.

 

[silver_shadow]

You know what, if you want to rant and rave about your training, make your own thread....I don't know you nor does it appear that many here care for your thoughts....so thanks, but that will be enough. My training schedule will look like this...enough said.


all bodyparts will be 4 exercises, 3 sets each, not including warmups and cooldowns - his theory is 10 is good 12 is better, 8 is good 10 is better, then 6 is good, 8 is better

all days will hit at least one of the compound movements and I'm thinking about using saturday to hit em all in one cycle of 5x5 (deads, oh press, sqauts, bench)

Sunday and Wendnesday will be 30 mins cardio only and abs.

Monday

am bis and 20 minutes incline walk - just to sweat a little and get the metab. cranking, abs

PM chest 45 minutes intense

TUES - AM - TRIS, PM BACK

WED OFF

THURS - CARDIO AM, DELTS - PM

FRI - HAMS/CALVES/FOR - AM PM QUADS

SAT BIG 5 MOVEMENTS

your better advised doing something along the lines of
squat OR deads 5x5
flat bench OR OHP OR decline bench OR incline
bent over BB rows

what happened to a 5x5 routine?

 

[JKurz1]

530 am
20 minute incline walk, 5 min. flat walk
abs

30 minutes bis
10,10,8,6 - 3 exerc. 3 sets

715
3/4 cup oats (didnt finish them all)
45g whey, egg whites, skim milk shake

10 am
1.25 cups oats
45g of protein, casein pudding, egg whites, skim

1pm - swapping my 4oz cooked pasta to 6oz yam...much beter carb source in my opinion, less water retention, less bulk/bloat feeling......mashed em up with some splenda, cinnamon, hopefully will be pretty good...is this enough carbs for my three meals? I'm under my written plan, but I want to focus the majority of my carbs post chest traininging tonite......what do you guys eat before bed?

He wants me to be eating allllll night long....thought about 4oz flank and 12 egg whites, but I really enjoy dry curd cottage cheese, nuts and a casein shake. Just don't know ho much to use....quit looking at the little things, I know...but this isnt little....its prebed, so I ned to be careful with fat storage...abs already starting to fade which makes me very depressed...I need som articles to read on how to quit being a basketcase.....low test is hurting my mind, and the fear of not being able to diet it off at age 30 with a declining metoblsim...Im not a kid anymore.....most of you are in your early twenties, makes it a cake walk. I used to eat my ass off and still be 10-12%..I try and do that now and Im finished.

 

[anotherbutters]

...I need som articles to read on how to quit being a basketcase.....

lol. Hey dude, at least you've still got your sense of humour

I think if you're going to follow your trainer's routine, you should follow it. Adding in a heavy day of everything on Saturday is going to affect whatever else you're doing.

On the food front, eating at maintenance every now and then wouldn't do you any harm and might give you peace of mind and more confidence to eat more the rest of the time.

 

[JKurz1]

I dont get in nearly as many cals on Sat and Sun as I do during the week, plus it's my two cardio days.....so that's that.....any articles? Good reads?