New routine...

[Nathan]

I need to start a new routine that will take me into contest prep and ultimately right up to one week out. So I figure rather than scribble it on a piece of paper or in my journal, I'll write it here. The idea for this sort of use of internet discussion board space is innovative and fresh and I will be patenting it right after I finish up here.

Anyways, I want to do a few giant-sets, super-sets and drop-sets with this routine since I haven't done any of that in quite some time so I think I will respond to it at this point. Okay, here goes.

Day 1: Hams (giant-set: good mornings & lying DB curls, standing machine curls)/Traps (BB shrugs, upright rows)

Day 2: Biceps (standing BB curls, giant-set: preacher curls & rope curls, one-arm cable curls)/Shoulders (DB press, DB laterals, super-set: DB front raises & cable rear-delt pulls)

Day 3: Chest (flat BB press, incline DB press, drop-set: machine flyes, drop-set: incline cable flyes)/Forearms (reverse preacher curls, standing behind-back BB wrist curls, DB wrist curls)
Note: - I have been starting with incline movements for chest for a loooooooong time now to bring it up and while I want more size on my upper chest, I know I am fresh for flat)

Day 4: Off

Day 5: Triceps (DB or BB skull-crushers, giant-set: seated over-head press & rope pulldowns, one-arm reverse-grip cable pulldowns)/Quads (Squats, hack-squats, extensions)
Note: I always do the same quad workout, changing up only foot-placement and positioning. About 50% of the time I cut-out hack-squats. I won't do giant-sets anymore - my quads are not where I need gains.

Day 6: Back (giant-set: reverse-grip chins & close-grip BB rows, drop-set: wide-grip pulldowns, cable pull-overs)/Calves (standing calf raises, seated or donkey calf raises)

Day 7: Off

I will probably cut back on some volume a fair bit, though I'm not sure where or when. I'll start with Day 1 today which really isn't all that demanding and hten se how things progress. There is a lot of super-setting and drop-setting so I will watch not to overtrain, but this is a fair bit different than anything I have done in a while so I think it should spark a little further progress, though mostly in the next few weeks before I get too calorie restricted.

 

[Nathan]

Oh, and I may decide to put deadlifts back in but as it stands I bring in lower back too much and while I have fixed my form somewhat, I still suck. I'm not a quitter damn you and will work on it some more but right now I don't need my lower back getting any bigger.

 

[Nathan]

This thread really took off.

Did I explain things poorly? It's around 3 sets for each exercise. Too much volume? Any feedback?

 

[superqt4u2nv]

This thread really took off.

Did I explain things poorly? It's around 3 sets for each exercise. Too much volume? Any feedback?

It was a hard to understand we inter webs people are kinda slow.

Nathan you got current pics? Kinda better to make suggestions on training when looking at how you are as to how far you are out make sense?

 

[Nathan]

It was a hard to understand we inter webs people are kinda slow.

Nathan you got current pics? Kinda better to make suggestions on training when looking at how you are as to how far you are out make sense?

Yeppers. I suppose I could take pics. My most recent ones from before last comp (5 months ago or so now) are at the top of the page in the link. I brought up my shoulders, arms and hams. I'll try to get some pics up.

I hear you though - I suppose when I am putting together a routine that specific I should have pics to show WHY I have made it that way. Thanks QT.

 

[Kabeetz]

Looks good Nathan..

I'm a beginner but I train lifts more so than BB style, as do a lot of people on this board, probably why you're not getting more replies.

Although the spacing seems adequate (the first three days could easily be replaced by the last three in sequence without much being different).. I find it a little odd that you are targetting bi's before back and hams before quads within your week, certain discrepencies like that.. but there seems to be adequate spacing between related workouts regardless.

 

[Nathan]

Looks good Nathan..

I'm a beginner but I train lifts more so than BB style, as do a lot of people on this board, probably why you're not getting more replies.

Although the spacing seems adequate (the first three days could easily be replaced by the last three in sequence without much being different).. I find it a little odd that you are targetting bi's before back and hams before quads within your week, certain discrepencies like that.. but there seems to be adequate spacing between related workouts regardless.

My quads are my strongest bodypart size-wise, whereas my hams need to be brought up. Ditto my bi's. I need to bring up back width but I don't find my bi's come inot the movements too much when I am doing them properly. I will certainly take that into consideration though since my bi's have been a little mroe sore than usually lately. Thanks boss.

 

[al420]

Your 'most muscular' looks freaky - very grainy IMO. Nice job.

 

[youngguns]

Looks good man, you should post some pics.

 

[Nathan]

Your 'most muscular' looks freaky - very grainy IMO. Nice job.

My most muscular normally does not look like that - I took that pic 20 minutes after the first time I popped niacin. That stuff makes you crazy vascular.

 

[jackangel]

nate, throw in some SLDLs as a primary variant on ham days. not because you need to, but because i'm curious to see what kind of weight you can push with them. althought you may want to be careful with your lower back and heavy weight on such a movement, but it should be fine. and even if not, i'm comfortable with that risk.

 

[Nathan]

nate, throw in some SLDLs as a primary variant on ham days. not because you need to, but because i'm curious to see what kind of weight you can push with them. althought you may want to be careful with your lower back and heavy weight on such a movement, but it should be fine. and even if not, i'm comfortable with that risk.

When i do them I can usually do pretty much whatever I can deadlift, though usually wouldn't go over 405 for SLDLs.

 

[beastboy]

When is the show?

 

[Nathan]

When is the show?

May 26th.

I saw the last poster was beastboy and I was like, "Get right out of town." People overheard though and are looking at me as though I am weird.
What they don't know is that I am prone to excessive violence and carry a gun. Not really, but man I bet that would be a shit situation to walk into upon looking around to find the source of loud yelling.