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My current routine/diet
- Thread starter needsize
- Start date
needsize said:
Still doing those "fun" high-rep raises, I see
I need to try them myself. (You picked a weight you could do over 20 with, then took it from there, right?)I'm curious about the pec workout. You're moving some pretty heavy iron for the flat bench and inc. DBs, so what do your warm-ups look like for those two, particularly for the former?
For a minute I thought you were doing one of these in the AM, then coming back for a second one later in the day. *That* would be really interesting
Nonetheless, what you do have is pretty intriguing still, working delts first one week, back the next. I like the idea, but have a few questions about it and other things you do on this day:
1--When you delts or back second, are your work set poundages for that group affected to any signficant degree?
2--How long does that workout take? I could see it done in an hour if someone was trucking, but 1.5 hrs. would be more my pace. (Probably longer...it takes me at least 15 minutes to do 3-4 warm-ups and one work set of rows
)3--What kind of T-Bars are you doing? A machine, or Coleman-style with a BB in the corner? Is there any particular reason(s) you favor these over standard BB rows or DB rows?
4--What do you use for laterals (DB, cables, etc.), and if they're DB laterals, how do you perform them?
I ask because I could never decide how to do those things. If I went very strict, with locked elbows, I could never get above 35 lbs. Even that was hard as hell. With a looser style and hitch at the bottom, I could move a lot more weight and actually make some progress on the things...the trouble was, I never felt it in my medial delts much at all. It was going from one extreme to the next.
5--Eh, that's enough
You're always good to answer questions here...no reason to abuse that 
Just one more question:
I like the arm routine. Now, by "superset," do you mean:
--you're just alternating opposing parts, but do all BB curl sets before moving on;
--you're going from curls to close-grip, and so on;
--and/or, you're resting little between these exercises?
That probably sounds crazy, but I've seen the word "superset" used so many ways I always gotta ask what someone means by it.
guldukat, I'll see if I can get all your questions..
The calve workout is a blast, I keep adding weight to it every week, but I am getting used to it so I'll change it up soon.
My warmup for chest looks like this
95lbs x 10
135lbs x 8
185lbs x 5
225lbs x 5
275lbs x 3
315lbs x 2
340lbs x 6/5 rep
no extra warmup for dumbells
1 for the back workout, I am responding well this this approach. When I do delt last, surprisingly, first set is still at the same weight, but then it drops fast afterwards, where as normally I could do all 3 sets on the same weight.
2 With my long warmup, it takes arounf 1 1/2 hours, I train briskly but dont stress about time
3 for t bars I am currently using a machine, I was doing it with a olympic bar stuck in the corner, but once you get to a certain weight you need to have someone stand on it, and I dont like having to rely on others
4 laterals are with dumbells, starting with them at my sides (not in front like some do), and raise them to shoulder height with a sleight elbow bend. I've been up to the 45's for 10s like that, but I have some tendon damage in my elbow that is causing me trouble so right now I either go way lighter or use a machine
for arms, by supersetting I mean I do a set for bis/ wait 1.5 minutes and do a set for tris, wait 1.5 minutes then back to bis, etc. Every now and then I train bis straight up first, then tris, but it affects the strength of whatever I do second. I'm really pushing for tri strength right now too, last week I went 6, then 5 reps on 320lbs for close grip
JKurz1, the pasta is normally that 1/2 box kraft dinner, so I dont know how many ounces that is
The calve workout is a blast, I keep adding weight to it every week, but I am getting used to it so I'll change it up soon.
My warmup for chest looks like this
95lbs x 10
135lbs x 8
185lbs x 5
225lbs x 5
275lbs x 3
315lbs x 2
340lbs x 6/5 rep
no extra warmup for dumbells
1 for the back workout, I am responding well this this approach. When I do delt last, surprisingly, first set is still at the same weight, but then it drops fast afterwards, where as normally I could do all 3 sets on the same weight.
2 With my long warmup, it takes arounf 1 1/2 hours, I train briskly but dont stress about time
3 for t bars I am currently using a machine, I was doing it with a olympic bar stuck in the corner, but once you get to a certain weight you need to have someone stand on it, and I dont like having to rely on others
4 laterals are with dumbells, starting with them at my sides (not in front like some do), and raise them to shoulder height with a sleight elbow bend. I've been up to the 45's for 10s like that, but I have some tendon damage in my elbow that is causing me trouble so right now I either go way lighter or use a machine
for arms, by supersetting I mean I do a set for bis/ wait 1.5 minutes and do a set for tris, wait 1.5 minutes then back to bis, etc. Every now and then I train bis straight up first, then tris, but it affects the strength of whatever I do second. I'm really pushing for tri strength right now too, last week I went 6, then 5 reps on 320lbs for close grip
JKurz1, the pasta is normally that 1/2 box kraft dinner, so I dont know how many ounces that is
Whats your full chest workout look like? What are your measurements at now? Looking huge in the pics! I prefer the offseason look and strength myself.
my full chest routine is the same as I listed at the top of this post, its pretty basic but heavy.
Measurements are good now, when I started the contest diet, I was 235lbs at 13% bodyfat, and arms were 18 1/2 cold(with my frame they always look much bigger), legs were 27". I'm now sitting at 245lbs at around 11% bf, arms just under 19" cold, and legs at 28", so thigs are going well, and its basically about 9 weeks after the contest.
I keep getting a lot of requests for the off season pics so I'll take some this week if I get a chance.
Personally, my favourite look wasnt show day, it was 4-6 weeks out from the show, still lean but big too, here is a pic from 6 weeks out, this is the bf I would like to carry all the time
Measurements are good now, when I started the contest diet, I was 235lbs at 13% bodyfat, and arms were 18 1/2 cold(with my frame they always look much bigger), legs were 27". I'm now sitting at 245lbs at around 11% bf, arms just under 19" cold, and legs at 28", so thigs are going well, and its basically about 9 weeks after the contest.
I keep getting a lot of requests for the off season pics so I'll take some this week if I get a chance.
Personally, my favourite look wasnt show day, it was 4-6 weeks out from the show, still lean but big too, here is a pic from 6 weeks out, this is the bf I would like to carry all the time
A
Arnold'sApprentice
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MattRecc said:
Bump...i find it ironic that you;re called 'needsize'...you don't,you got it
needsize said:my full chest routine is the same as I listed at the top of this post, its pretty basic but heavy.
Measurements are good now, when I started the contest diet, I was 235lbs at 13% bodyfat, and arms were 18 1/2 cold(with my frame they always look much bigger), legs were 27". I'm now sitting at 245lbs at around 11% bf, arms just under 19" cold, and legs at 28", so thigs are going well, and its basically about 9 weeks after the contest.
I keep getting a lot of requests for the off season pics so I'll take some this week if I get a chance.
Personally, my favourite look wasnt show day, it was 4-6 weeks out from the show, still lean but big too, here is a pic from 6 weeks out, this is the bf I would like to carry all the time
Awesome brother! Do you think it would be possible for you to lean out for competition and still keep your arms at 18-18.5 ? You look real lean in your offseason pics is why I ask. By workout I meant weight/rep wise. Should of specified.My last question, what do your thighs measure around the tear drops? Just asking cuz all the meat of my legs is at the top, my tear drops are about 17" around. Look incredible as always and have my utmost respect. ThanX again!
WB, I kept my arms at 18" right up until 1 week before the comp, the carb depleting caused a huge drop that I never got back, so it can be done.
As for the teardrops, I just measured and they are around 23", theya re supposed to be small down there as it makes the taper into the upper thigh look better
As for the teardrops, I just measured and they are around 23", theya re supposed to be small down there as it makes the taper into the upper thigh look better
