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MY ROUTINE/DIET - FLAME AWAY


Welcome to the EliteFitness.com Bodybuilding Site! Please join this discussion about MY ROUTINE/DIET - FLAME AWAY within the Weight Training & Weight Lifting category.

Excerpt: Hey I'm posting my routine hoping to get somekind of feedback on it, I cant do any searches cuz it seems the archives gone, so feel free to flame away constructively, I appreciate your help. I have been training for about 6months but only recently got serious on my diet, I used to do alot of cycling competitively and aerobic work/running/blah so I'm pretty lean. I also have a fast metabolism, so I dont need any cardio. My gains up to now had been about 3lbs in 3 weeks. I am 6ft 4,

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  1. #1
    Pro Bodybuilder
    Join Date
    Feb 2001
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    Hey

    I'm posting my routine hoping to get somekind of feedback on it, I cant do any searches cuz it seems the archives gone, so feel free to flame away constructively, I appreciate your help.

    I have been training for about 6months but only recently got serious on my diet, I used to do alot of cycling competitively and aerobic work/running/blah so I'm pretty lean. I also have a fast metabolism, so I dont need any cardio.

    My gains up to now had been about 3lbs in 3 weeks.

    I am 6ft 4, 190lbs.

    DIET

    6 meals per day, normal breakfast, NLARGE2 inbetween meals etc.
    260g PROTEIN
    350g CARBS
    30g FAT

    ROUTINE:

    MONDAY - CHEST/BACK

    PRE-EX: Flat DB Flyes 2x20 moderate
    Flat BB Bench Press 2x8 HEAVY
    Incline DB Press 2x8 HEAVY
    Cross Bench DB Pullovers 3x10 HEAVY

    Deadlift 2x8
    Pulldown Behind Neck 2x8
    Barbell Bent Rows 2x8
    Seated Pulley Rows 2x8

    TUESDAY - OFF

    WEDNESDAY - SHOULDERS/ARMS

    BB Shoulder Press 2x8
    BB Upright Rows 2x8

    BB Upright Curls 2x8
    Seated DB Curls 2x8

    ABS - Crunches 40 left side, 50 middle, 40 right side
    ABS - Weighted Crunches 2x15

    THURSDAY - OFF

    FRIDAY - LEGS

    Squat 2x8
    Leg Press 2x8
    Calf Raises 2x15
    Leg Extensions 2x10
    ABS As above

    Yeah this routine looks simple, thats the way Ive tried to make it, concentrating on compound exercises until I get some mass, I think the sets/reps need mixing up abit and I was thinking of maybe switching to pyramids for the compounds at least.


    Anyway,

    Cheers

  2. #2
    Amateur Bodybuilder
    Join Date
    Feb 2001
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    Chillin' in mah cribb, yo.
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    Great Routine.

  3. #3
    Amateur Bodybuilder Steelheart's Avatar
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    Why so many reps for abs? Will you do 40 reps for your biceps tooo?

    Check out my web site for training info.

    ------------------
    http://bodybuildinginfo.cjb.net

  4. #4
    Good Broly
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    Dude, your calves are not going to grow much from just two sets. It is best to get 8-10 sets of 10-20 reps each, and they should be heavy. Your calves will be very sore at first, but they'll adjust.

    ------------------
    stay hungry

  5. #5
    Amateur Bodybuilder Steelheart's Avatar
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    10 sets for that little muscle???? Maybe for Arnold!!!


    Dorian only did 2 sets!!!


    Try doing dumbell calf raises. That way you can take advantage of negative portion. Because with machines like the calf raise tend to be harder on the positive and lighter on the negative because it is on a machine that produced friction.

    ------------------
    http://bodybuildinginfo.cjb.net

  6. #6
    Pro Bodybuilder
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    Thanks for all your replies

    I think you were right about the number of reps for Abs, Ive cut that right back now.

    Ive started doing the routine BigAndy recommended and it seems to work much better.
    My whole body is sore this week, and I generally felt like I was going to die after every visit to the gym, until I ate some food, then I was ok again!!! His routine feels just right.

    Thanks for the website link, and the comment on calfs, my calfs do seem to be taking an age to grow, I was thinking of subbing the machine for Barbell, but I think I'll give the Dumbells a try as you mentioned.

    I'm gonna check out your site now!!!

    Cheers again

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