For those interested, here is my thread on my exercise regimen and experience:
My current regimen:
FREE WEIGHTS ONLY BODYBUILDING SHOULDERS/ARMS WORKOUT DAY 1
Dumbbell Shoulder Press 3 sets of 8-10 reps (Rest: 60 seconds)
Dumbbell Upright Rows 3 sets of 10-12 reps (Rest: 60 seconds)
Side Laterals (Rest: 60 seconds) 3 sets of 10-12 reps (Rest: 60 seconds)
Bent Over Lateral Raises 3 sets of 12-15 reps (Rest: 60 seconds)
Incline Curls 3 sets of 10-12 reps (Rest: 60 seconds)
Concentration Curls 3 sets of 10-12 reps (Rest: 60 seconds)
Hammer Curls 3 sets of 12-15 reps (Rest: 60 seconds)
Lying Dumbbell Triceps Extensions 3 sets of 10-12 reps (Rest: 60 seconds)
Overhead Dumbbell Triceps Extensions 3 sets of 12-15 reps (Rest: 60 seconds)
Triceps Dips (on parallel bars) 3 sets of 12-15 reps (Rest: 60 seconds)
Sprints
Rest Day 2
FREE WEIGHTS ONLY BODYBUILDING LEG WORKOUT DAY 3
Wide Stance Squats 4 sets of 8 reps (90 sec rest)
Medium Stance Squats 4 sets of 8 reps (Rest: 60 seconds)
Lunges 3 sets of 12 reps (Rest: 90 seconds)
Dumbbell Stiff Legged Dead-lifts 4 sets of 12 reps (Rest: 60 seconds)
Hanging Dumbbell Leg Curls 4 sets of 8-10 reps (60 sec rest) Note: I performed this exercise with a dumbbell in between my ankles and hanging from the pull-up bar. (Rest: 60 seconds)
Walking Lunges (pressing with the heels in order to emphasize the glutes and the hams) 3 sets of 13-15 repetitions. (Rest: 90 seconds)
One Legged Dumbbell Calf Raises (using the doorstep to inside the house as my platform) 6 sets of 15-25 reps (Rest: alternate back and forth without resting)
Sprints
Rest Day 4
FREE WEIGHTS ONLY BODYBUILDING CHEST/BACK/ABS WORKOUT DAY 5
Incline Bench Press 3 sets of 8-10 reps (Rest: 60 seconds)
Chest Dips 3 sets of 8-10 reps (Rest: 60 seconds)
Incline Flyes 3 sets of 12-15 reps (Rest: 60 seconds)
One Arm Dumbbell Rows 3 sets of 12-15 reps (Rest: 60 seconds)
Deadlifts 4x8 (alternate with either close grip or widegraip pull-ups)
-Close Grip Chins (Reverse Grip) 3 sets of 8-10 reps (Rest: 60 seconds)
-Wide Grip Pull-ups to Front 3 sets of 8-10 reps (Rest: 60 seconds)
Hanging Leg Raises 3 sets of 15-20 reps (Rest: 60 seconds)
Bicycle Crunches 3 sets of 20-25 reps (Rest: 60 seconds)
Weighted Crunches 3 sets of 12-15 reps (Rest: 60 seconds)
Sprints
Rest Day 5
Day 6 - start again
I had been doing this 3 on 1 off. Recently switched to 1 on 1 off.
You mention that my splits are “decidedly poor” pray tell, whats wrong with them?
[quote]Bryan Krahn wrote:
From what I read (please correct me if I missed something) you were/are working with a Doc who brought your T up over 1200, yet you weren’t pleased with your gains.
However, when you mentioned your training, it sounded decidedly poor.
Mt point is wIth that 1200+ T level, unless you are really challenged genetically – or up near your genetic limit – you should make very good gains, provided you’re eating well and training intelligently.
So post your training. I’ll bet you there’s much improvement that can be made there.
You likely aren’t using enough volume, and you likely have really poor work capacity – both of which we can help you fix.
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