I like treating hams and glutes the same as quads. There’s no way in Hell I’d be able to give full attention to hams and quads in the same day…I’d half ass one group to say I did the other.
[quote]Ct. Rockula wrote:
You’re so helpful…nawt
I’ve come up with this rotation
Day 1 Chest/Back
Day 2 Hams/Delts
Day 3 Quads/Tri’s
Day 4 Bi’s/Chest
Day 5 Back/Delts
Day 6 Hams/Tri’s
Day 7 Qyads/Bi’s
That’s what I got so far for the Fall
I’m going to pick moves in the morning…and think about sets and reps then too.[/quote]
I sorta want to punch you in the face after seeing this. First of all give yourself 1 day of rest. Just one. Thats not asking a lot. Go masturbate in your coffin for a whole day. I understand splitting the leg work. Theres just too much to cover and not being able to walk out of the gym or into the gym the next day really sucks. Your working everything twice a week. Unless your going half ass at it all I see is a recipe for failure. The workload is just too high.
Before I give out any more of my expert advice for free I’d like to know what your goals are, your girlfriend’s sizes and what foods she likes.
The thing that pisses me off the most about splitting legs is lunges… I just don’t know where to put them 
But how I love them.
[quote]Nikki9591 wrote:
The thing that pisses me off the most about splitting legs is lunges… I just don’t know where to put them
But how I love them.[/quote]
You will stop lunging.
Solved.
[quote]andrew_live wrote:
[quote]Ct. Rockula wrote:
You’re so helpful…nawt
I’ve come up with this rotation
Day 1 Chest/Back
Day 2 Hams/Delts
Day 3 Quads/Tri’s
Day 4 Bi’s/Chest
Day 5 Back/Delts
Day 6 Hams/Tri’s
Day 7 Qyads/Bi’s
That’s what I got so far for the Fall
I’m going to pick moves in the morning…and think about sets and reps then too.[/quote]
I sorta want to punch you in the face after seeing this. First of all give yourself 1 day of rest. Just one. Thats not asking a lot. Go masturbate in your coffin for a whole day. I understand splitting the leg work. Theres just too much to cover and not being able to walk out of the gym or into the gym the next day really sucks. Your working everything twice a week. Unless your going half ass at it all I see is a recipe for failure. The workload is just too high.
Before I give out any more of my expert advice for free I’d like to know what your goals are, your girlfriend’s sizes and what foods she likes.[/quote]
No rest day.
You leave this thread and never return.
Back
FST-7 Back: Rope Pressdown 15’s and 12’s
DB Row 1x15/1x12/2x10
70
80
90
110
MidGrip Machine 1x15/1x12/1x10
14
18
20
Laqt Pulldown 1x15/1x12
whoop
whoop
Day 1 Chest/Back
Day 2 Hams/Delts
Day 3 Quads/Tri’s
Day 4 Bi’s/Chest
Day 5 Back/Delts
Day 6 Hams/Tri’s
Day 7 Quads/Bi’s
So, I’m wanting to take this 2x a week for 8 weeks…juar vefore overtraining sets in. lol
I’ll use 3 regular moves then a “fst” set on one of the moves for one of the bodyparts that day…so 6 lifts 9 sets per body part then 7 on the revolver…any given day will be around 27
I’m keeping the lifts I am using now but adding some for the second days…reps for the 2 days will follow 15/12/10…and 10/8/8
Moves I’m considering
Chest: Floor Press and Floor Fly…Decline DB’s
Delts Seated BB Press…BB Shrug…Face Pull
Quads: Front and Back Squat…Lunge
Arms: will go on the fly
Hams: Roman DL (JEFFERSON SQUAT)…Sumo Squat…Weighted Mule Kick
That’s that.
Now to figure out what I’ll use for the FST sets…I’ll take suggestions.
So to finally hammer it out
Monday:
Chest(FST-7)/Back
Incline DB Press 1x15/1x12
DB Incline Fly/Decline Pullover 1x15/1x12/1x8
Cable Crossover x7
Back
Lat Pulldown 1x10/1x8
Midgrip Machine 1x12/1x10/1x8
DB Row 1x12/1x10/2x8
Tuesday:
Hams(FST)/Delts
Single Leg Curls 1x15/1x12
IDL 1x15/1x12/1x10
Ham Bridge 1x15/1x12/2x10
Perfect Ham Curlx7
Delts
HSP 1x12/1x10
Rope Front Raise/DB Lateral 1x12/1x10/1x8
Wednesday:
Quads(FST)/Tri’s
Extension 1x30
Zercher 1x15/1x12/1x10
Leg Pressx7
Tri’s
Tricep Hell 1 round
PowerDown 1x12/1x10/1x8
Dead Stop Crushers 1x12/1x10/2x8
Thursday
Chest/Bi’s (FST)
DB Floor Press 1x12/1x10
Decline DB Press 1x12/1x10/1x8
DB Floor Fly 1x12/1x10/2x8
Bi’s
Perfect Curl 1x15/1x12
ZottMan 1x15/1x12/1x10
Scott 1x15/1x12/2x10
Lying Cable Curlx7
Friday Back/Delts (both FST)
Back
BB Row 1x151x12
Wide Angle Lat Pulldown 1x15/1x12/1x10
Arc DB Row 1x15/1x12/2x10
Rope Pressdownx7
Delts
BB Press 1x15/1x12
Shrugs 1x15/1x12/1x10
Face Pull 1x15/1x12/2x10
Rear Delt Flyx7
Saturday Hams/Tri’s(FST)
Roman Squat 1x12/1x10
Sumo Squat 1x12/1x10/1x8
Mule Kick 1x12/1x10/2x8
Triceps…will plan later
Sunday
Quads
Front Squar 1x10/1x8/1x6
Back Squat 1x12/1x10/1x8
Smith Machine Lunge 1x12/1x10/2x8
Bi’s…play by ear
rgis is the rough draft so far…will review it a few times and make revisions as I see fit…starting it on the 17thm I think…after I get settled down in the new country.
Delts
HSP 1x12/1x10
160
180
REMIX!!!
FST-7 Delt Work: Rear Delt Fly
Rope Front Raise/BD Lateral 1x12/1x10/1x8
140/45
170/50
190/50
YOU SHUT YOUR WHORE MOUTH
Triceps
Tricep Hell 12.10,8
255
Powerdown 1x12/1x10/1x8
160
180
210
Dead Stop Crushers 1x12/1x10/2x8
45ps
45 10ps
45 25ps
45 25ps
FST-7 Triceps: Overhead Rope Extension
I think you have Tourette’s.
[quote]Nikki9591 wrote:
I think you have Tourette’s.[/quote]
Why would you think that?
[quote]Ct. Rockula wrote:
YOU SHUT YOUR WHORE MOUTH
[/quote]
Oh no reason.
Well damn, I’ve been busted.
[quote]Ct. Rockula wrote:
Now to figure out what I’ll use for the FST sets…I’ll take suggestions.
[/quote]
I think the Pec Deck Push Press would be a ballin finisher for chest.
http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding/dc_training_thread_part_3
Sentoguy describes it like 2/3 of the way down the page.
[quote]BJack wrote:
[quote]Ct. Rockula wrote:
Now to figure out what I’ll use for the FST sets…I’ll take suggestions.
[/quote]
I think the Pec Deck Push Press would be a ballin finisher for chest.
Sentoguy describes it like 2/3 of the way down the page.[/quote]
Thanks alot for that, brotha! The pec deck is a nasty exercise…so underrated, I think. I think that’s a really good change up from the cables.
When I’m not making homo-erotic avian illustrations, I’m a part-time vampire trainer. And yeah, I like pec deck more than cable or db flies, those always seem to irritate my biceps. And with all the days per week you’re training, I figured you probably want to keep your triceps a little fresher and not do some kind of press.
I see you will be a vauable asset…with you homo erotica and all.
Lets get it
Biceps
Perfect Curl 1x12/1x10
25ps
35ps
Scott Curl 1x12/1x10/1x8
45
55
65
Zottman Curl 1x12/1x10/2x8
45
55
60
65
Lying Cangled Cable Curlx7
Ride it, my Pony!
Come and Jump on it
Whats an Oerfect curl eh? eh! EH!