[quote]HKDOOM wrote:
Cortes, can you shed some light on what kind of training you’re going through during this cycle (besides the focus on the bodyparts you’re bringing up)? [/quote]
Thanks for your interest, DOOM. You know, it’s not sexy, but I honestly go basically by how I feel from week to week and where I am getting results. On the one hand, this is probably the reason my strength in a lot of areas remains lower than it should be compared to my body composition, but on the other hand, strength is still way down there on the goal list, and I am definitely getting the results I want from a strictly bodybuilding perspective.
To give you an idea, though, I have a dedicated leg day, which revolves around lots of squats as a base, then hack squat or leg press, some quad extensions/ham curls, and a few different calf exercises. Back day involves upright rows, seated rows, pulldowns, basically pulls from every angle and sometimes I throw some heavy barbell or dumbbell shrugs in on top. Sometimes I throw shoulder work onto the end of this day, but I’m lucky in that my shoulders respond well to anything, so I don’t have to do much with them. I will change back day to deadlift day every once in a while, but, after a temporarily crippling back injury about 8 months back, I tend to tweak my back too often to mess with deads too much, unfortunately. Push day involves flat and or incline bench, then flat and or incline dumbbell stuff, then overhead presses, then pec deck. Then I’ll have a dedicated arm day, focusing all my energy on biceps and triceps and some forearm work at the very end.
I generally don’t work out more than 4 days a week even on cycle, because this is what works for me. Some people would probably say I should do more, but I get the results I want, so if it aint broke, why should I fix it?
I typically stay in the 4-8 rep range on the big heavy stuff, 8-10 on isolation exercises. Between 3-4 sets per exercise exept my first exercise of any workout is usually a heavy compound movement and I will usually push that first one to 5-6 sets.
I’m doing calves three days a week. I would have done between four and five days but last cycle I tried working them every day I gave myself an injury which was pretty counterproductive. I learned then that, as World has said before, you can still overtrain on AAS. I’ll also do abs at the end of my workouts around three days a week.
Next cycle before my show I will probably choose or design a more strict program for myself.
