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My Training Regimine

Indy69camaro and Retobolil all up in that thread.

Still a good premise, radar led me onto the Drag curls which are still awesome.
 
Can you please pm me that routine? My computer crashed so all I have is my iPhone. It's hard to find things this way.
 
Ooh back blast looks fun haha. I might give this a shot next week to see how I like it.. Switch up for a week.
Thanks radar, also hope you're slowly feeling better bro!
 
I have a question about the chest routine. Do you use the same steps for incline and decline? Or on chest day #1 flat bench only then chest day #2 incline only and on chest day #3 decline only? Thanks for the pm radar.
 
Great routine Radar I esp. like the write up on the bicepts great break down of goal and concentrated areas... only thing I would add is maybe some drag curls , they are kinda old school but are a good change up for building some good arms.
 
Ranger11B said:
Great routine Radar I esp. like the write up on the bicepts great break down of goal and concentrated areas... only thing I would add is maybe some drag curls , they are kinda old school but are a good change up for building some good arms.
Click to expand...

They are supposed to be in there somewhere
 
They are supposed to be in there somewhere
Click to expand...

Dam, I knew I didnt catch you slippin lol..... again great routine esp for someone on their first cycle and had been training for years with the same regiment... keep the confusion going.
 
hmmmm i like it , i am currently in week 3 of dieting down, and will implement this from week 4 as a change up routine, but use it in a 2 on 1 off 2 on 2 off split (this ok ?) i do cardio 4 x a week on top of that

just to clarify the bench and squat routine :

start set 20 reps
add 40lbs continue to failure add 40lbs rep to failure add 40lbs rep to failure
rest 1min
add 20lbs and rep till failure add 20lbs rep to failure add 20lbs rep to failure
rest 1 min
remove 50lbs rep till failure remove 50lbs again rep till failure

exercise done, move on to flyes/ extensions ?so essentially 3 "sets" in total


on the calves is it :

3 sets x 100 reps standing calve raises , how many times a week ? ?

shoulders :

raise barbell from rear then lower front raise and lower rear repeat to failure then switch to seated dumbell press to failure (superset) , how many sets and how much rest between sets ?
 
Last edited:
CSB said:
hmmmm i like it , i am currently in week 3 of dieting down, and will implement this from week 4 as a change up routine, but use it in a 2 on 1 off 2 on 2 off split (this ok ?) i do cardio 4 x a week on top of that

just to clarify the bench and squat routine :

start set 20 reps
add 40lbs continue to failure add 40lbs rep to failure add 40lbs rep to failure
rest 1min
add 20lbs and rep till failure add 20lbs rep to failure add 20lbs rep to failure
rest 1 min
remove 50lbs rep till failure remove 50lbs again rep till failure

exercise done, move on to flyes/ extensions ?so essentially 3 "sets" in total


on the calves is it :

3 sets x 100 reps standing calve raises , how many times a week ? ?

shoulders :

raise barbell from rear then lower front raise and lower rear repeat to failure then switch to seated dumbell press to failure (superset) , how many sets and how much rest between sets ?
Click to expand...

All Exercises are done Once per week due to the intensity,The Squat you add more weight than the bench.
sometimes adding 40lbs to the squat doesn't hit them hard enough so i'll drop back to 20lbs each set.

Bench add a weight that you can do 40-50 times
Add 20 lbs to failure,from there on 10lbs (5 each side)
 
Would running dbol be enough support to do this work out 4-5 weeks if your were eating a ton of carbs like you were bulking
 
Routine works!!!! doing it right now.....sore as a motherjumper!! after about 4 months may have to change it up alittle!! Thanks Radar!
 
Yeah it's savage lol, I just started it .. Now I got a question , Do u just do 3 different bicep workouts? Or do u do all that u listed ? Cause that is tons
 
StevenM23 said:
Yeah it's savage lol, I just started it .. Now I got a question , Do u just do 3 different bicep workouts? Or do u do all that u listed ? Cause that is tons
Click to expand...

Just 3-4 and switch it up everyweek
 
Ok bro thanks ! got a question about diet too , when ur on dbol u can take in way more protein at once then normal right ? So for breakfast I have
2 cups oatmeal , 6 egg whites,2 scoops whey with cup of milk all in blender , 130g of protein and 1700 calories , and i have that before bed as well with just one cup of oatmeal
Though, is that good bro?
 
StevenM23 said:
Ok bro thanks ! got a question about diet too , when ur on dbol u can take in way more protein at once then normal right ? So for breakfast I have
2 cups oatmeal , 6 egg whites,2 scoops whey with cup of milk all in blender , 130g of protein and 1700 calories , and i have that before bed as well with just one cup of oatmeal
Though, is that good bro?
Click to expand...

Depends pon your goals,I stay extra lean however my Breakfast considtd of at least 70 Grams of Protein.When i was on Dbol i took protein like it was going out of style.
I hope thats not your only two meals that Day.


To Build serious muscle You need at least 6-7 smaller servings per day with some protein in each., You can do this by eating clean whole foods,not processed.
Protein should come a variety of things.Seafood is one of the best sources of Protein because it's usually low in fat. Fish such as salmon is a little higher in fat but it is the heart-healthy kind: omega-3 fatty acids.

White-Meat Poultry
Stick to the white meat of poultry for excellent, lean Protein. Dark meat is higher in fat. The skin is loaded with saturated fat, so remove skin before cooking.

Milk, Cheese, and Yogurt
Not only are dairy foods -- like milk, cheese, and yogurt -- excellent sources of Protein but they also contain valuable calcium. Choose skim or low fat dairy to keep bones and teeth strong, prevent osteoporosis, and enhance weight loss.

Eggs
Eggs are one of the least expensive forms of Protein. The American Heart Association says normal healthy adults can safely enjoy an egg a day.

Beans
One-half cup of beans contains as much Protein as three ounces of broiled steak. Plus, these nutritious nuggets are loaded with fiber to keep you feeling full for hours.

Pork Tenderloin
This great and versatile white meat is 31% leaner than 20 years ago.

Soy
Twenty five grams of soy Protein daily can help lower cholesterol and reduce the risk of heart disease. Combine soy Protein foods like tofu with a healthy low fat diet.

Lean Beef
Lean beef has only one more gram of saturated fat than a skinless chicken breast. Lean beef is also an excellent source of zinc, iron, and vitamin b12.

Protein on the Go
Grab a meal replacement drink, cereal bar, or energy bar. Check the label to be sure the product contains at least six grams of Protein, and is low in sugar and fat.
Needtobuildmuscle has a wide variety of supplements that is an excellent source of nutrition.

Unstanding how to eat,The best way to provide the diet with complex carbohydrates is to consume foods in their most natural state such as oatmeal, bran and brown rice.
Bran

Wheatgerm

Barley

Maize

Buckwheat

Cornmeal

Oatmeal



The food list below shows good sources of complex carbohydrates.


Pasta

Macaroni
Spaghetti
Brown rice

Potatoes

Other root vegetables
Wholemeal breads

Granary bread

Brown bread

Pitta bread

Bagel

Wholegrain cereals

High fiber breakfast cereals

Porridge oats

All bran

Wheetabix

Shredded wheat

Ryvita crispbread

Muesli

Cassava

Corn
Yam

Oatcakes

Peas

Beans

Lentils

For energy you also need simple carbs thruout the day
Apples

Blackberries

Blackcurrants

Cherry

Cranberries

Grapefruit

Kiwi

Lemon

Melon

Oranges

Peach

Pear

Plum

Raspberries

Strawberries

Grapes

Raisins







RADAR

All servings should be the size of a tennis ball

For Example
Chicken Breast
Corn (portion size)
1/2 sweet Yam (portion size)
Rice (portion size)
Apple


Meal 2

6 oz Steak
Beans (portion size)
Oatmeal (portion size)
macaroni (portion size)
Banana
 
No there's arent my only 2 meals ,I have 2 meals of meat and rice in between and 2 other snacks of atleast 40g of protein ..
 
Just some feedback

did chest routine yesterday , takes a bit of getting used to but got a solid pump and great intensity, chest nice and sore today

have just finished the back workout and i am physically shattered lol great one !!!

just a quick one

biceps workout, just choose one of the examples depending on what area i want to work for example lower biceps 10-11 sets ? then proceed to triceps?

how often do you train calves per week, i cant imagine walking after 300 reps ( 3 sets 100 reps each)
 
RADAR said:
Any Questions feel free to address them here!
Click to expand...

Someone addressed the question of if you do select exercises or if you pick a few from the different areas of the bicep training.....but here's my question. Lower vs. Upper biceps. Don't get me wrong Bc I've been following some of the other routines you've listed and they are fantastic for a change of pace...but when training my biceps I wanna specifically isolate the biceps brachi alone. Inner and outer make perfect sense to me as there's a short head and long head making the biceps muscle. I don't understand your take on lower to upper tho. Bc preacher curls tend to incorporate alot of brachialis which isn't the biceps at all. Is this what you mean by lower biceps is to train brachialis to make the arm appear more full? By all means I don't mean to step on your toes Bc your excerpts are phenomenal but I've always been taught by biomechanics and kinesiology that if motor units across muscle fiber fires, it fires along the entire run of the fiber (attachment to Insertion point), not just partially. All or none principal.....
 
CSB said:
Just some feedback

did chest routine yesterday , takes a bit of getting used to but got a solid pump and great intensity, chest nice and sore today

have just finished the back workout and i am physically shattered lol great one !!!

just a quick one

biceps workout, just choose one of the examples depending on what area i want to work for example lower biceps 10-11 sets ? then proceed to triceps?

how often do you train calves per week, i cant imagine walking after 300 reps ( 3 sets 100 reps each)
Click to expand...

Good! calves are done once a week, work up to 300 don;t try that first hand

You do the bicep routine if you can;t, keep going until you do.
 
Draxgear said:
Someone addressed the question of if you do select exercises or if you pick a few from the different areas of the bicep training.....but here's my question. Lower vs. Upper biceps. Don't get me wrong Bc I've been following some of the other routines you've listed and they are fantastic for a change of pace...but when training my biceps I wanna specifically isolate the biceps brachi alone. Inner and outer make perfect sense to me as there's a short head and long head making the biceps muscle. I don't understand your take on lower to upper tho. Bc preacher curls tend to incorporate alot of brachialis which isn't the biceps at all. Is this what you mean by lower biceps is to train brachialis to make the arm appear more full? By all means I don't mean to step on your toes Bc your excerpts are phenomenal but I've always been taught by biomechanics and kinesiology that if motor units across muscle fiber fires, it fires along the entire run of the fiber (attachment to Insertion point), not just partially. All or none principal.....
Click to expand...




very good point,have you ever shifted your elbows duRing an exercise, you would find a difference, the muscles i have listed are worked isolated and in a different position at various stages.
I have tried over 40 yrs of training techniques ,some worked some were so so. This i posted will work the tendons, strengthen bones,and work you too the bone in other words (pay your dues)you reap what you sow.
 
I'm on it. I'll give er a whirl. Even if it doesnt specifically hit that controversial lower part I know for a fact it will hurt like hell and do good somewhere. Big brachialis, steel like tendons? I'd say so! Thanks bro. Damn. 40 years huh? I hope to get there someday. Got about 13 going for me so far. Hopefully for the rest of my life(god willing)
 
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