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Monday's TRAINING schedule..........

Quads baby..
front squats 5x5
hack squats 4x6-8
GM's 2x5

prolly some abs rope crunches or something like that..
hey bro fix your avi pic at first i thought it was your girls stomach..but you look pretty tight just need a better pic!!!
 
Boy...bring out the strength trainers!!!!! Sets of 5 and 3.........yeah boy............I got back w/ majority bis............
 
Rest day....tomorrow is pull day...surprised I haven't lost any strength after not being able to eat for 3 days(wisdom teeth removal)
 
I thought Monday was the universal chest day? haha

Today is an off day for me, but tommorow is chest and shoulders.
 
I got chest, shoulder, tris...will go something like this

Flat Bench: 5X5
Incline Bench: 3X8-10
Seated OH Press: 3X6-8
Close-grips: 3X6
Skullcrushers: 2X6-8

gonna' be tough...so tired
 
Shoulders and triceps (I do rear delts, and traps with back)

Behind neck bb press 4 x 8-4
Db laterals 6 x 15-8
Db Shoulder press 4 x 6-8

Narrow grip bench 4 x 10-4
Overhead db extensions 4 x 12-8
Pushdowns 6 x 20-12
 
Today was

-hack squats 3 warmups with one working set with 20 plates X 8
-leg extentions whole stack X 12
-One leg, leg curl drop set 5X5X5
-narrow grip barbell curl (slow and controlled stop at the bottom of nipple) 130 X 8, superset with incline curls #35's X 6, superset with narrow grip barbell curl again 70 X 8
...20 second rest, barbel curl 130 X 3
-hammerstrength low row (slow and controlled, squeeze for a one count at top) dop set starting with 8 plates (stripping one plate per side on each drop 10 seconds or less between) 6X6X6X12
-wide grip late pulldown 160 X15
-one arm cable hammer curls (drop set) 80 X 8, 65 X 9, 50 X 10
-dumbell wrist curls 50X12, 50X10

Ops forgot to do any rear delt work.
 
What's going on?? Seems like 90% are adapting the 3-5 rep range....have we all turned into powerlifters? And the sets, the sets are like 6-8 total.............am I (and a select few) the only one who still believe in the high volume? You guys must be out of the gym in 30 miniutes FLAT!

POST TUESDAY'S LOG!

Today -

CHEST/Lt. Tris

Incline Barbell - 2 warms, 5x5
Flat Dbell 4 x 10, 6-8
Decline 3 x 10,8,8
Incline Fly x 2, 12
Flat Flys - Big Stretch x2

Triangle cable x 3
Skulls x 3
OH Dbell x 3

THICK ASS SHAKE!!!!!!!!!!!!!
 
Here's what I ended up doing yesterday.....

Full Clean: 135x8/175x3/190x3/210x3/225x3/235x3/245x3

Clean Pull from hang: 265x3/275x3/3/3

Back Squat (ass to floor): 135x8/225x5/315x5/365x5/405x3/410x3/415x3/420x3

Barbell Lunge: 135x15/11

Took me about an hr and a half.
 
JKurz1 said:
What's going on?? Seems like 90% are adapting the 3-5 rep range....have we all turned into powerlifters? And the sets, the sets are like 6-8 total.............am I (and a select few) the only one who still believe in the high volume? You guys must be out of the gym in 30 miniutes FLAT!

POST TUESDAY'S LOG!

Today -

CHEST/Lt. Tris

Incline Barbell - 2 warms, 5x5
Flat Dbell 4 x 10, 6-8
Decline 3 x 10,8,8
Incline Fly x 2, 12
Flat Flys - Big Stretch x2

Triangle cable x 3
Skulls x 3
OH Dbell x 3

THICK ASS SHAKE!!!!!!!!!!!!!
Click to expand...

My rep ranges vary from 3-30 depending on the workotu and lift. WHile I might be down low volume per workout, I train each body part 3+ times a week, so can get up to 20 sets for a body part in a given week.
 
LOL!

Worked my ass off yesterday and didnt have time to get to the gym. Needless to say i am feening today to get back in there, it's been 3 days! Fortunately i already hit legs once last week and this would have been the second time in a week for legs, so i should be just fine. Back to chest today...my fav.
 
JKurz1 said:
What's going on?? Seems like 90% are adapting the 3-5 rep range....have we all turned into powerlifters? And the sets, the sets are like 6-8 total.............am I (and a select few) the only one who still believe in the high volume? You guys must be out of the gym in 30 miniutes FLAT!

POST TUESDAY'S LOG!

Today -

CHEST/Lt. Tris

Incline Barbell - 2 warms, 5x5
Flat Dbell 4 x 10, 6-8
Decline 3 x 10,8,8
Incline Fly x 2, 12
Flat Flys - Big Stretch x2

Triangle cable x 3
Skulls x 3
OH Dbell x 3

THICK ASS SHAKE!!!!!!!!!!!!!
Click to expand...

whats wrong with powerlifting? lol..I think its a great way to get stronger and then take that new strength and use it in a traditional bodybuilding routine..It changes up the training and keeps you fresh..if you look on the anabolic board bulldog made a post awhile back about his training how he had 3 different phases strength, hypertrophy, and i think a rest phase..but it seems to make a lot of sense..personally i was not getting stronger doing 8-10's..somedays it would feel lighter then it would feel heavy and i wasnt getting the increase in poundages..since lowering my reps in the 3-5 i can feel my strength increasing..when using max weights i take enough rest required between sets so my workouts take about 1 hour and some change!! when doing my asisstance i shorten up the rest period..btw theres a great article in the new MD about branch warren (trains with Johnnie jackson) one thick ass mofo..look at his leg training its basically a powerlifting routine combined with BB..low rep compunds and asisstance work with high reps for pump..work sets kept to 2 or 3 per exercise..not your typical pro doing 40 sets for quads...and his legs are the sickest right now!!
 
wnt2bBeast said:
whats wrong with powerlifting? lol..I think its a great way to get stronger and then take that new strength and use it in a traditional bodybuilding routine..It changes up the training and keeps you fresh..if you look on the anabolic board bulldog made a post awhile back about his training how he had 3 different phases strength, hypertrophy, and i think a rest phase..but it seems to make a lot of sense..personally i was not getting stronger doing 8-10's..somedays it would feel lighter then it would feel heavy and i wasnt getting the increase in poundages..since lowering my reps in the 3-5 i can feel my strength increasing..when using max weights i take enough rest required between sets so my workouts take about 1 hour and some change!! when doing my asisstance i shorten up the rest period..btw theres a great article in the new MD about branch warren (trains with Johnnie jackson) one thick ass mofo..look at his leg training its basically a powerlifting routine combined with BB..low rep compunds and asisstance work with high reps for pump..work sets kept to 2 or 3 per exercise..not your typical pro doing 40 sets for quads...and his legs are the sickest right now!!
Click to expand...

No way bro.....I was def. NOT slamming that way of training........for me, I need more of a "i'm spent" workload which I can only get from high reps/sets..........to each his own bro..maybe I'll switch someday.........


BTW -I'm sure his legs are "sick" from that style of training alone...........no way its the gallons of AAS pumping through his bloodstream...........lol
 
JKurz1 said:
No way bro.....I was def. NOT slamming that way of training........for me, I need more of a "i'm spent" workload which I can only get from high reps/sets..........to each his own bro..maybe I'll switch someday.........


BTW -I'm sure his legs are "sick" from that style of training alone...........no way its the gallons of AAS pumping through his bloodstream...........lol
Click to expand...

i know u were slamming pl'ing i wasnt slamming you either..just posted for those that might find it interesting..i think you should give it a whirl its only 10-12 weeks out of your life lol..who knows you migh get hooked lol!!!

yeah pros are always on but it cant just be the gear even his old pics when he was a teen his legs were all blown up something fierce!!
 
wnt2bBeast said:
i know u were slamming pl'ing i wasnt slamming you either..just posted for those that might find it interesting..i think you should give it a whirl its only 10-12 weeks out of your life lol..who knows you migh get hooked lol!!!

yeah pros are always on but it cant just be the gear even his old pics when he was a teen his legs were all blown up something fierce!!
Click to expand...


Show me your chest routine.........or all for that matter.......
 
JKurz1 said:
Show me your chest routine.........or all for that matter.......
Click to expand...

chest today heading to the gym now lol
incline bb 5x5 or 5x3 depending on the weight i use
flat d-bell 3x5
decline 3x5
speed incline 8 or 10 x3 of 45-60% of 1 rep max
im actually doing bi's with chest and not tris..
preachers 5x5 (im using girly weight as im recuperating from tendonitis which only seems to bother me when i curl..but its feeling pretty good now)..

A lot of the exercises are similar a few changes here and there..the big difference is just dropping your reps, increasing the weights and lowering the volume..i can post the rest later if you want
 
Jsut got back. Strength was down a bit today. It was a shortone. Maybe 30 minuts.
-Donkey calf raise 850 lbs 1X12
-hammerstrength incline press drop set 8 plates X8, 6 plates X 5, 4 plates X 6, 2 plates X 10
-behind the head tricep extenions w/ cambered bar 140 x 6
-cable crossovers drop set 100 (each side) X 15, 75 X 8
-cable upright rows (15 seconds between)170 X2, 150 X 15, 120 X 12 superset with dumbell side laterals drop set #35 X 6, #25 X 6
-tricep cable pressdown w/ v bar, drop set 15, 12, 10
-hammstrength dip machine (just to get a pump this was a lighter tricep workout) 2 plates X 35
 
I hit the high weight low rep philosophy in the past, but i never did 3 sets and finished an exercise. Ive done sets of 3 reps, but did as many sets as humanly possible. Now, when i train heavy, i do as many sets as i can do and as heavy as i can go, but still do 6 reps per set.

Done both styles, but love the high rep high weight philiosophy a little better these days. It has really helped my chest and tris grow.
 
cwick0 said:
I hit the high weight low rep philosophy in the past, but i never did 3 sets and finished an exercise. Ive done sets of 3 reps, but did as many sets as humanly possible. Now, when i train heavy, i do as many sets as i can do and as heavy as i can go, but still do 6 reps per set.

Done both styles, but love the high rep high weight philiosophy a little better these days. It has really helped my chest and tris grow.
Click to expand...
so lets see your chest and tri routine stallion.........
 
bbf, im really interested in seeing your exact training split, i also try and hit bodyparts 3x a week, but you seem to go a little more in depth if that makes sense, im sure others would really like to know as well
 
I have my pull day today! Hopefully my strength holds up...will probably do something like this...

Pullups-30 reps
Rack deads-work up to 3\4 plates per side
Cybex Pullovers-double or triple drop set
Cable Rows-double or triple drop set

Wanted to do BB rows but my belt hasn't come in the mail yet:( Maybe I will throw a few sets in there and just keep it ultra strict
 
DieHarder said:
bbf, im really interested in seeing your exact training split, i also try and hit bodyparts 3x a week, but you seem to go a little more in depth if that makes sense, im sure others would really like to know as well
Click to expand...

Ok, it changes alot, but I will try to get on here and post what I do each day for the next week or so, like on the last two days if people would like to see. I never do the exact same routien twice in a row, and I vary my rep ranges and lifts to prevent stagnation. Basically I train instinctively. If I feel like I am not recovering I take a day off. If I ahve time and my first workout of the day is good, and I feel recovered I will go back fro a second one later in the day. My routine is almost a non-routine, but I'll try to start keeping a log on here. I keep very accurate mental notes of each workout for future reference to judge my progress.
 
Today was a short one... the hack squats took alot out of me.

-Hack squats (3 warm up sets) 20 plates X 11
-Seated leg extentions whole stack for 10.. then 2 rest pause reps
-strict narrow grip barbell curl 140X6, superset with incline curls #35's X 6, superset with narrow grip barbell curl 80 X8 .... 30 second rest barbell curl 100 X 6
-hammstrength low row drop set, no rest 8 plates X 5, 6 plates X7, 4 plates X 11, 2 plates X 12
-concentration curl on back of preacher bench #40 X8
 
JKurz1 said:
so lets see your chest and tri routine stallion.........
Click to expand...

Last Friday's tri/bi routine (was in a hurry):

close-grip:
135x10
225x10
275x10
315x10

standing db curls:
35x10
45x10
55x10

seated tri extensions w/ db (two handed):
80x10
120x12
120x15
120x20

single set of hammers w/ 45lb dbs

rope extensions:
30x15
40x15
50x15


Today's chest workout sucked:

incline barbell:
135x20
185x5
225x10
275x5
315x5
315x5
315x5
315x5
315x5

flat dbs:
100x10
110x10

cables:
70x10
90x10

pushups:
30 with 45lb plate on back
12 with 100lb plate on back
20 with nothing
 
Today

-Seat calf raises (on one with a long extention out front) drop set 4 plates X 12, 3 plates X 8, 2 plates X 8


-hammerstrength incline press, drop set 8 plates X 8, 6 plates X 6, 4 plates X 6, 2 plates X 12

-hammerstrength dip machine drop set 8 plates X 7, 6 plates X 6, 4 plates X 5, 2 plates X 10

-cable crossover flyes (a bit tired by now and chest was pumped and cramping) drop set 100 per side X 12, 70 X 10, 50 X 9

-dumbell upright rows drop set, #50 X 10, #40 X 10, #30 X 10 (haven't done these in 2 months... got a good burn even with teh lighter weights)

-one arm dumbell lateral raise (with other hand on bench for support) drop set #40 X 8, #27.5 X 6, #20 X 6

-tricep pressdown with v-bar drop set, 12, 8, 11 with a couple of rest pause reps

Followed up with weighted dumbell stretches for chest and tri's (I like weighted stretches and do them often)

Will do some ab work later today.
 
My workout from yesterday:
Hack Squats- 2 warm up sets, then 6 plates 1x20 deep, went a little too light on these, but hadnt done high reps in a while
SLDLs-first time ever doing sldls, (ive pulled 405lbs for sets of 5 conventional) 225lbs 2x8
Standing Calve raises 235lbsx10, 195lbsx8, 155x8, 115x8 (drop set fashion with 5 second pause at bottom of each rep
Biceps-Hammer strength Preacher curl, 100lbsx110, 75x8, 50x8, 25x20 (drop set)
abs needsize 5x5 on romain chair (not weighted)

results: left the gym with my legs shaking, SLDLs wiped me out after doing the high rep hacks, although could have definitely have gone heavier on the hacks.

Today: off, maybe some light cardio later tonight.
 
An exerpt of monday's workout from my journal. Alot less volume then some of my routines. I often hit 30+ sets for back:

7-19-04 Monday Back,Abs and Lower Back

I got a decent workout today, but the deadlift portion of the routine was shit. Adjusting to the new power racks is definately throwing me off. It was also my first time deadlifting in a month. I usually start on the rack, max out, then go back to the floor and the weight is much lighter. I couldnt get the adjustment right at all. I started on the floor, but it wasnt feeling right for some reason. Ill be in this transition phase for a while until I get a stable gym. I did hit a PR with the dumbell rows, 150'sx30 on each arm. Still need to find a way to add weight to those dumbells, without buying a specialized pair. Heres the routine:


Deadlifts:

135x15
225x12
315x1
*********
20 wide-grip chin-ups
*********
405x1
455x1
495 (fail)
********
15 wide-grip chin-ups
********
495 (fail)

Partial Deadlifts: (Set at 3 notches from the bottom, I believe...Didnt feel right at all. Higher then I usually pull also.)

405x1 (Then ditched them)

Dumbell Rows: (On each arm)

150'sx30 (PR by 3-5 reps)
150x23
150x17

*********
13 wide-grip chin-ups
*********

Lat Pulldowns:

165x15
195x15
255x15
300x10

CybeX Eagle Row (pin loaded):

130x15
170x15
210x12

Cybex Eagle Incline Pull (pin loaded):

130x15
170x15
210x15

Abs:

Kneeling Rope Crunches:

190x15
190x15
190x15
190x15

Lower Back:

Hyper Extentions:

15
15
15
 
Yesterday was my cheat day, so after a long night of drinking and whoring and not leaving the club until 1:30 with the girl who invited me to begin with... I decided to have a light one today.

-Hack squats 12 plates X 20, 30 second rest, 12 plates X 20
-leg ext, entire stack X 12
-seated leg curl, entire stack X 12
-narrow grip barbell curl 140 X 5, superset with deep incline curls #35 X 6, superset with narrow grip barbell curl 90 X 4 rest 30 seconds narrow grip barbell curl 110 X 5
-wide grip late pulldown drop set (didn't look at weight used) 8, 8, 8
-one arm cable hammer curl, drop set, 80X12, 60X8, 45X8
 
JKurz1 said:
No way bro.....I was def. NOT slamming that way of training........for me, I need more of a "i'm spent" workload which I can only get from high reps/sets..........to each his own bro..maybe I'll switch someday.........


BTW -I'm sure his legs are "sick" from that style of training alone...........no way its the gallons of AAS pumping through his bloodstream...........lol
Click to expand...


true dat...how much exactly do the IFBB's pump in themselves weekly...do you know? Grams?
 
today was my day off, so workout consisted of an hour long walk pushing the baby around the neighbourhood.
I did it shirt free, and it was kinda funny the way people were staring
 
detroitbodybuildertigers said:
true dat...how much exactly do the IFBB's pump in themselves weekly...do you know? Grams?
Click to expand...

I've heard some say 2 or 3 grams, but have met a couple of guys in the 10+ gram a week range. Got to talk to a very masive pro once about his exact bulking stack and it was over 10 grams a week, with alot of hgh, inslin, igf-1 etc. So it varies alot from guy to guy.
 
detroitbodybuildertigers said:
true dat...how much exactly do the IFBB's pump in themselves weekly...do you know? Grams?
Click to expand...
no point in speculating..they also pump grams upon grams of protein and carbs into their bodies..im sure there is some knucklehead shooting 10 grams ( and it aint ronnie) but yet you cant pick him out of a lineup of other ifbb pros, so what exactly is the point???
 
I'll tell you the point..........the point is many people use wayyyyyyy too much jack. It isn't necessary and is only going to lead to your downfall.........live cancer is a pretty nasty thing, and my girl's father (who is 57 and never touched AAS) is weeks away from passing on due to pancreatic cancer......why is this relevant? Becuase the more we pump in, the better our chances, as cancer THRIVES off of carsenegetics.....

Ok, I'm done preachin.....but before your next cycle, just make sure you REALLY need that much and it's worth it..........
 
JKurz1 said:
I'll tell you the point..........the point is many people use wayyyyyyy too much jack. It isn't necessary and is only going to lead to your downfall.........live cancer is a pretty nasty thing, and my girl's father (who is 57 and never touched AAS) is weeks away from passing on due to pancreatic cancer......why is this relevant? Becuase the more we pump in, the better our chances, as cancer THRIVES off of carsenegetics.....

Ok, I'm done preachin.....but before your next cycle, just make sure you REALLY need that much and it's worth it..........
Click to expand...
hey bro sorry to hear that bout your girls father..i totally agree with ya!!!
 
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