My Routine.............

[JKurz1]

Wanted to incorporate both heavy sets and light sets into my new workout plan and anted to know your thoughts. Diet is getting better, but goal is to gain as much lean mass as possible without cardio. Currently on HRT of 250mg so I feel like I can go days.....lemme know your thoughts:

MODAY - CHEST/CALVES - BENCH 5X5 RAMPING IT UP, THEN INCLINE BENCH 8-12, DEVLINE, FLYS AND DIPS - 6 SETS CALVES

TUESDAY - BACK - HEAVY DEADS 3-6 RANGE, THEN TBAR, DBELL ROWS AND PULLOVERS 8-12 RANGE

WED - DELTS - 5X5 PUSH PRESS, LATERALS, FRONT RAISES, REAR DELTS AND TRAPS ALL 8-12

THURSDAY - CHEST - SAME 5 BY 5 ON BENCH RAMPING FROM WWHERE I LEFT OFF MONDAY, THEN SWITCHING TO DBELL INLINE, DECLINE, DIPS, FLYS

FRIDAY - DELTS/TRAP - EMPHASIS ON HANG CLEANS 5X5, HIGH PULLS,. ONE PRESSING MOvement (i.e. arnoldss)

sat - off or lighjt arm day

Sunday legs - squats emp. 5by5, increasing weight by 5 lbs weekly, front squats 5 of 8, leg press 5 of 10.....curls aqnd extentions higher rep to finish


light am cardio 30 minute incline walk on sat and sun morning.....train in evening

diet is:
730 PRO CARB FAT
1/2 CUP OATS 5.00 27.00 3.00 150.00
1/2 CUP EGG BEATERS 18.00 - - 225.00
2 EGG WHITES 6.00 1.00 1.00 80.00
2TB PB 8.00 7.00 16.00 188.00
EZEKIEL ENGLISH MUFFIN 8.00 36.00 1.00 160.00

45.00 71.00 21.00 803.00

10
3oz Flank Steak 21.00 - 3.75 135.00
4oz Buffalo 36 3.00 180
1 1/2 CUP brown rice 3.00 69.00 3.00 330.00
60.00 69.00 9.75 645.00

1230
5oz chicken 33.75 - 3.13 162.50
1 CUP OATS 10.00 54.00 6.00 300.00
43.75 54.00 9.13 462.50

PRETRAIN 3PM
BANANA 1.50 35.00 0.50 121.00
MUSCLE MILK SHAKE 32.00 12.00 18.00 350.00

32.00 12.00 18.00 0 350.00
600ISH
5 PIECES OF TOAST 20.00 75.00 5.00 400.00
2 TB OF PB 9.20 60.00 4.00 320.00
4OZ CHX 8.00 6.00 16.00 210.00

17.20 0 66.00 20.00 0 530.00
900
1/2 CUP EGG BEATERS 12.00 1.00 - 65.00
20 almonds 10.00 10.00 18.00 200.00
1 SCOOPS BLEND 20.00 5.00 2.00 120.00
42.00 16.00 0 20.00 0 385.00
VEGGIES TO SNACK ON

239.95 288.00 97.88 - 3,175.50


currently on 300mg test cyp 4th week, will ramp to 600 add eq and tbol once I put on 10 lean lbs......

thoughts?

i.e. of todays chet routine

6'2, 165 prob 9-10% bf

Monday March 12, 2007
PM wt 166

INCLINE barbell
135x12 12 6
145x8 8 6
180x7-8 8
165x4 DROP 4
150x5 3
140x6 4

FLAT BARBELL (startHERE)
0X15
95 0.5
115.00 0.6 5
125.00 0.7 5
145.00 0.8 5
165.00 0.9 5
185.00 1.02 3
sb les

PECK DECKS
135x12 12
135+x10 10
135+x10 10
150x9 DROP 9
135x6 4
125x6 4

INCLINE FLY
30X10 10
35X10 10
40X10 10
45X10 10

DECLINE BURNOUT
145X10 10
155X8 8
165X6 6

Seated Angled Calf-raise:
45+20x10
45x+25x10
45x25x25x5
45+25x10 45+10x10
Standing Calf-raise:
180x10
280x10
360x5
280x5
180x10

 

[alex2678]

You only need one or two compound exercises per bodypart. Get stronger at each one and you'll get bigger. Doing 24 sets for chest, with a good percentage of those sets being pec deck and flyes, will not get you anywhere. It's like something the IFBB pros would write in a FLEX magazine from the early 90's again.

 

[2horns]

i wonder how many times this will change in the next few days, lol unbelievable

 

[OMEGA]

My favorite split's are:

1) Chest, Tris, Light Deltoids
2) RUNNING
3) Back, Biceps
4) Legs, Abs
5) OFF
------------------------------
1) Chest, Back
2) RUNNING
3) Deltoids, Arms
4) Legs, Abs
5) OFF
---------------------
1) Chest, Bis
2) Legs, Abs
3) OFF
4) Deltoids, Tris
5) Back
6) OFF
(cardio done Hit style post workout not more then 20 minutes )

 

[s8nlilhlpr]

whoop dee friggin doo. ANother Jkurz "this time I'm serious".

 

[OMEGA]

Everyone deserves mercy and chances

 

[mad dipz]

Everyone deserves mercy and chances

yes, but how many before intolerable?

 

[OMEGA]

as many as you can give even if it hurts yourself

so long as someone is not out to hurt you if you can listen you should
and if it is in your means to help then do

 

[BiggT]

Jeff, you've got 3 heavy pressing days in a row, plus dips twice in a 3 day span, that's a recipe for shoulders that are gonna be screaming fuck you.

You want to systematically get better at lifts, that's the goal of an organized program, you don't want to just blindly throw shit in your program for the sake of doing more.

I'd make Mon a bench and assistance day and Thurs a Push press, light bench, assistance day......Tues a squat day with assistance.....Fri a back and assistance day.......then you can have clean-up work for bis, calves, whatever on Sat.....that's my suggestion......whether you use 250mg test a week or 2 grams, what you posted above won't be good for much more than a week and a half.

Also, if you have to peg cleans as a "bodypart" lift, do them on back day, they're a pull...when done correctly, you shouldn't recruit the shoulders much, I mean most people who think cleans train the shoulders usually are ''upright rowing'' the bar, which is incorrect form.

 

[JKurz1]

Jeff, you've got 3 heavy pressing days in a row, plus dips twice in a 3 day span, that's a recipe for shoulders that are gonna be screaming fuck you.

You want to systematically get better at lifts, that's the goal of an organized program, you don't want to just blindly throw shit in your program for the sake of doing more.

I'd make Mon a bench and assistance day and Thurs a Push press, light bench, assistance day......Tues a squat day with assistance.....Fri a back and assistance day.......then you can have clean-up work for bis, calves, whatever on Sat.....that's my suggestion......whether you use 250mg test a week or 2 grams, what you posted above won't be good for much more than a week and a half.

Also, if you have to peg cleans as a "bodypart" lift, do them on back day, they're a pull...when done correctly, you shouldn't recruit the shoulders much, I mean most people who think cleans train the shoulders usually are ''upright rowing'' the bar, which is incorrect form.

so today (Tuesday, would be heavy day - back deads....and str8 rows...) tomorrow could I cold in a light pressing day and hit legs thursday?