My Insane and basic Routine

[Black Boxster]

Guys, I posted this on the supplement forum, but thought I would share it here. Even though I'm new here..hell even "New" to getting back to training.

This is sick.....I'm sure most of you will think I'm full of shit, but Oh well..I swear on everything Holy that this is 100% true!

I literally just walked in the door from the gym and had my PWO shake and signed on......my weights went up on all movements in a insane way!!

Today was Chest , Shoulders and triceps. I've been on Monsterdrol and Derma for a few weeks (Just started week three) and just started Omega's Lipostack this weekend.

Guys... I thought I was going to hurt myself...I increased bench's by 90lbs...I swear to God.... since last week...Inclines, by 50lbs, pec deck flyes by 30lbs...shit I could go on, but it's insane. !!!!!

Checked bodyfat, went down 2% since last week, Arms have went up almost 1" in three friggin weeks( 17.5").....I'm totally pysched!! Now if I can continue dropping body fat!! Guys, I was around 41% BF in March..I know my BF is high by your standards, but I'm around 23% now..my weight has gone up slightly, I'm around 241( I was down to the 234 range...my starting weight was 276!!)...but if my calculations are right..204 would get me around 10%BF ...going for the Frank Zane Bod...I'm going to be one pumped ripped 45 year old guy thanks to the members of the Anabolic Alliance!!!!!!!!!

Focus was insane tonight. I really think it is the combo of my cycle along with Omega's lipostack....... I've gotta tell ya, one I first opened the bottle of lipoflame my first reaction was "holy shit, ..do you snort it..."....LOL...by the way...that was not meant as a dig to Omega's killer product.....energy is unreal...amplify2 really gave a intense pump...my Chest still feels like it's gonna pop...like my skin is gonna explode ( and I only did 6...gonna try upping the dose).

I think ALOT of my strength gains are due to my basic workout routine. I've never overtraining, not even in my peak, and I keep sets LOW. I change my workout schedule alot to confuse the muscles...about every 6 weeks, but normally no more than 6-7 sets TOTAL per muscle group. Sometimes it 2 sets for 3 moves, sometime 1 set for 6-7 moves. I would really like my bro's here to give me your input:

This was tonights routine: reps are always in the 5-6 range, with 2 more forced reps before I go ingto negatives. Movements are typically slow and focused, but I do change tempo on dumbell movements.

Stretch.
light cadio warm up.

Chest:
Flat bench 1 set warm up
Flat bench: 1 Set to postive and Negative failure
Dips: 1set to failure
Incline presses: 1 set to Postive and Negative failure
Decline presses: 1 set to Postive and Negative failure
Pec Deck Flyes(I Only do 1set of isolation moves) 1 set to Postive and Negative failure
Flat bench dumbell Press: 1 set to Postive failure, then drop weight and pump out as many as possible with lower weight to failure
Incline Dumbell press: 1 set to Postive failure, then drop weight and pump out as many as possible with lower weight to failure

Shoulders:
Military Press: 1 set to Postive failure, then drop weight and pump out as many as possible with lower weight to failure( ZERO rest between these sets...I count this as ONE SET)
Lateral Raises: 1 set to Postive failure, then drop weight and pump out as many as possible with lower weight to failure
Bent over raises: 1 set to Postive failure, then drop weight and pump out as many as possible with lower weight to failure
Upright dumbell rows: 1 set to Postive failure, then drop weight and pump out as many as possible with lower weight to failure
Dumbell Y presses: 1 set to Postive failure, then drop weight and pump out as many as possible with lower weight to failure

Triceps:

Seated dip machine, leaning slight forward and focusing on tri's only: 1 set to Postive and negative failure 7reps max
Overhead triceps extentions: 1 set to Postive failure, then drop weight and pump out as many as possible with lower weight to failure
Lying triceps extentions: 1 set to Postive failure, then drop weight and pump out as many as possible with lower weight to failure
Triceps Push downs: 1 set to Postive failure, this set for 12-15 reps for maxium pump
Tricep kick backs: 1 set to Postive failure, then drop weight and pump out as many as possible with lower weight to failure

That is my Chest, Shoulders and tri work out in a nutshell. I DO change movements every 6 weeks or so..MUSCLE CONFUSION

Again a big shout out to Needto and all the members of the Anabolic Allaince for being some righteuos bro's who have been great friends with killer advice!!

 

[needtogetaas]

Any time bro. Welcome to ef and the group.

 

[Rage-Of-Sparta]

what diet are you on that enabled you to drop 2% BF in a week?
and your bench increased 90lbs? so from 225 to 315?

 

[musketeer]

You are doing 15 pressing (arm straightening) sets to failure and half of them to negative failure IN ONE WORKOUT ?!?!?

If I did bench to positive failure and then negative failure for ONE SET, I wouldn't be in any condition to more pressing.

The results speak for themselves obviously, but this is looking totally insane - are you sore as hell for days?

 

[Black Boxster]

what diet are you on that enabled you to drop 2% BF in a week?
and your bench increased 90lbs? so from 225 to 315?

Rage, I'm mostly on a High Protien, low carbs, except for post workout I carb load. I am on Monsterdrol, Derma and Omega's lipostack. I would say look at my bodyfat...I'm not a 8% guy dropping to 6%...I was at 41%...now down in the 23% range...my body has ALOT of fat to remove for improvement before it starts slowing down...

Before this week, I was more "reserved" in most of my lifts due to two things..proper form, and past injuries. If you go read some of my past post you will see that I was a pretty serious about bodybuilding for about 17 years till I tore both distal tendons and biceps muscles.....then I stopped training for about ten years. Since I started training again I have been keeping weights lighter than I would have expected to use, but use really good form and really concentrate on the muscle.

When I went into the gym yesterday and put weight on the bar and it was just friggin light.....I pumped out 18 reps without thought...Flat bench is the only one I seen a HUGE increae in, but all lifts were up...Inclines, Flyes..every movement. Last week my Bench was 225..slower more concretated reps, and i was at the top of my range..8 reps..with my partner helping me get another 2....this week 315 5reps with two forced before I go into negatives...

Alot I'm counting on muscle memory and something extra that I can't just put a finger on...I'm not saying that what has happened is typical. I can tell you that Omega's lipostack is giving just insane amount of energy...

 

[Black Boxster]

You are doing 15 pressing (arm straightening) sets to failure and half of them to negative failure IN ONE WORKOUT ?!?!?

If I did bench to positive failure and then negative failure for ONE SET, I wouldn't be in any condition to more pressing.

The results speak for themselves obviously, but this is looking totally insane - are you sore as hell for days?

I am SORE for days.I only work each muscle group one day a week, and One movement per exercise...,my muscles feel sore and pumped for days afterward.... thank God tonight is cardio, and abs only...tomorrow Back and Biceps...I do 45minutes on the tread mill, 20 minutes on the bike, and then about 300 reps of abs..abs are the only muscle I work out several times a week. Work out abs with every cardio training.

I wish I had a video..I don't lock out my arms totally on any movement...don't like that much strain on my joints. All my lifts are assisted off the bar for first rep, and negatives are lowered in a 4 count...I will mix it up to just positive failure with 2-3 forced reps,,,,then grab a lower weight and go for the pump...

 

[needtogetaas]

True its a ou will drop bf% pretty fast starting from the point you are at. Your doing a great job bro keep it up.

 

[lookinfit75]

Sounds like the kind of results I got but I was roiding like a mutha and I also had employed a T3/Clen cycle in there. Keep up the good work and stay positive. Also, don't jump up in weight so much. Even though your muscles can handle it, your joints and tendons can't so you will eventually cause damage to them. I know from personal experience because my shoulders are paying the price for jumping up to quickly in weight. Like one of the bro's on the forum once said, "Bodybuilding is a marathon, not a sprint." Be pateint and you will attain your goals and above all, be safe. If you're not healthy, you aren't going to be able to accomplish a damn thing.

 

[Black Boxster]

Sounds like the kind of results I got but I was roiding like a mutha and I also had employed a T3/Clen cycle in there. Keep up the good work and stay positive. Also, don't jump up in weight so much. Even though your muscles can handle it, your joints and tendons can't so you will eventually cause damage to them. I know from personal experience because my shoulders are paying the price for jumping up to quickly in weight. Like one of the bro's on the forum once said, "Bodybuilding is a marathon, not a sprint." Be pateint and you will attain your goals and above all, be safe. If you're not healthy, you aren't going to be able to accomplish a damn thing.

That is a HUGE concern...Like I stated, I didn't train for about 10 years due to injuries that kept me from training,.... then I got fat and lost all drive. I tore BOTH bicceps and distal tendons..my Dr said it was from juice...muscles stronger than tendons...that is why I was using lower weights, and slow, precise movements...I got to find that balance of working the muscle hard enough without go too heavy.....