just got to stick to it now mate!
[quote]zraw wrote:
For training I actually want to to start with the exact same program I have Chobbs on. This is not me being lazy, by the way.
TRAINING DAYS COULD BE ANY DAYS YOU LIKE REALLY… BUT I DONT WANT THE 2ND DAY 2 TO BE THE DAY BEFORE THE 1ST DAY 1… AKA SPACE OUT THE BACKSQUATS AND DEADLIFT A BIT
Day 1 : Push
-Backsquat : 3 x 10
-Leg extensions : 2 x 15 with a 1second hold at the top
-Flat dumbell chest press : 4 x 10
-Inclined barbell press : 3 x 8
-Side lateral raises : 4 x 10
-Reverse pec deck (for rear delts) : 3 x 15 with a 1 sec hold
-Rope pushdown : 3 x 15 flex 1sec at the bottom
supersetted with
-Bench dips : x failure. Use a 3seconds negative
Day 2 : Pull
-Lying legcurls : 4 x 12
-Glute ham raise : 3 x 10
-Dumbell rows (pull with ELBOW) : 4 X 10
-Lats pulldown 1sec squeeze and 1sec stretch : 3 x 12
-Chest supported rows : 3 x 10 KEEP YOUR ELBOWS UP AND DONT JERK THE WEIGHT BY MOVING YOUR BODY AWAY FROM THE PAD. WE WANT TO HIT RHOMBOIDS THERE
-Barbell shrugs : 3 x 15
-Seated hammer curls : 4 x 10 - keep the biceps contracted, dont just go thru the motion
-Barbell curls : 3 x 12 - squeeze hard at the top. Use a 3seconds negative
Day 1 : Push
-Legpress : 5 x 20 - this will be hard… take enough rest to get all 5 sets… if it burns you know what? keep going it will eventually stop burning and just feel cold 
-Inclined dumbell pres : 4 x 10. Dont go up all the way, only 3/4 to keep constant tension
-Decline barbell press (in smith if you can) : 3 x 12
-Pec deck : 3 x 15 - squeeze each rep 1 sec and KEEP YOUR BACK ON THE PAD
-Dumbell shoulder press : 2 x 10
-Bent over lateral raises : 4 x 15 - try to squeeze at the top
-Side lateral raise (use machine if you have if you dont use dumbells) : 3 x 15 if dumbells 3 x 25 if machine
-V-grip pushdown : 4 x 12 - no need to squeeze but dont use your pecs/delts either…
-Lying triceps extension with dumbells : 4 x 12 - make sure you get a good stretch here
Day 2 : Pull
- Seated legcurls : 4 x 12
- Dumbell stiff legged deadlift : 3 x 10 - dont come up all the way… we use this to hit your HAMS- - Barbell row : 4 x 10 - make sure you keep your elbows “IN” to hit the LATS
- Reverse grip pulldown (if you got a HS machine use this) : 3 x 12 - squeeze at the bottom
- Dumbell shrugs : 3 x 10 - hold each rep 2seconds on top
- Dumbell curls (palm facing up) : 4 x 10
- Preacher curl : 3 x 12
- Reverse EZ bar curl : 4 x 15
For abs honestly… do whatever you like… lol… I usually just do 4 sets of legraise and 4sets of cable crunches 15-25 reps
For calves I want you to do them on every workout.
Alternating between
8 x 10 Standing calves raise
and
8 x 10 Seated calves raise [/quote]
Ayyyy heads up for that rope pushdown/bench dip SS…brutal
[quote]chobbs wrote:
[quote]zraw wrote:
For training I actually want to to start with the exact same program I have Chobbs on. This is not me being lazy, by the way.
TRAINING DAYS COULD BE ANY DAYS YOU LIKE REALLY… BUT I DONT WANT THE 2ND DAY 2 TO BE THE DAY BEFORE THE 1ST DAY 1… AKA SPACE OUT THE BACKSQUATS AND DEADLIFT A BIT
Day 1 : Push
-Backsquat : 3 x 10
-Leg extensions : 2 x 15 with a 1second hold at the top
-Flat dumbell chest press : 4 x 10
-Inclined barbell press : 3 x 8
-Side lateral raises : 4 x 10
-Reverse pec deck (for rear delts) : 3 x 15 with a 1 sec hold
-Rope pushdown : 3 x 15 flex 1sec at the bottom
supersetted with
-Bench dips : x failure. Use a 3seconds negative
Day 2 : Pull
-Lying legcurls : 4 x 12
-Glute ham raise : 3 x 10
-Dumbell rows (pull with ELBOW) : 4 X 10
-Lats pulldown 1sec squeeze and 1sec stretch : 3 x 12
-Chest supported rows : 3 x 10 KEEP YOUR ELBOWS UP AND DONT JERK THE WEIGHT BY MOVING YOUR BODY AWAY FROM THE PAD. WE WANT TO HIT RHOMBOIDS THERE
-Barbell shrugs : 3 x 15
-Seated hammer curls : 4 x 10 - keep the biceps contracted, dont just go thru the motion
-Barbell curls : 3 x 12 - squeeze hard at the top. Use a 3seconds negative
Day 1 : Push
-Legpress : 5 x 20 - this will be hard… take enough rest to get all 5 sets… if it burns you know what? keep going it will eventually stop burning and just feel cold
-Inclined dumbell pres : 4 x 10. Dont go up all the way, only 3/4 to keep constant tension
-Decline barbell press (in smith if you can) : 3 x 12
-Pec deck : 3 x 15 - squeeze each rep 1 sec and KEEP YOUR BACK ON THE PAD
-Dumbell shoulder press : 2 x 10
-Bent over lateral raises : 4 x 15 - try to squeeze at the top
-Side lateral raise (use machine if you have if you dont use dumbells) : 3 x 15 if dumbells 3 x 25 if machine
-V-grip pushdown : 4 x 12 - no need to squeeze but dont use your pecs/delts either…
-Lying triceps extension with dumbells : 4 x 12 - make sure you get a good stretch here
Day 2 : Pull
- Seated legcurls : 4 x 12
- Dumbell stiff legged deadlift : 3 x 10 - dont come up all the way… we use this to hit your HAMS- - Barbell row : 4 x 10 - make sure you keep your elbows “IN” to hit the LATS
- Reverse grip pulldown (if you got a HS machine use this) : 3 x 12 - squeeze at the bottom
- Dumbell shrugs : 3 x 10 - hold each rep 2seconds on top
- Dumbell curls (palm facing up) : 4 x 10
- Preacher curl : 3 x 12
- Reverse EZ bar curl : 4 x 15
For abs honestly… do whatever you like… lol… I usually just do 4 sets of legraise and 4sets of cable crunches 15-25 reps
For calves I want you to do them on every workout.
Alternating between
8 x 10 Standing calves raise
and
8 x 10 Seated calves raise [/quote]
Ayyyy heads up for that rope pushdown/bench dip SS…brutal [/quote]
Anything with a 3 second negative is a killer!!
Ye a few more days and I’ll be back on it. Been on pct now a few days, have got a little spotty and seem to be pissing a lot as well. Time will tell. Looking forward to the regimental eating and the new type of workouts.
[quote]Marzouk wrote:
Ye a few more days and I’ll be back on it. Been on pct now a few days, have got a little spotty and seem to be pissing a lot as well. Time will tell. Looking forward to the regimental eating and the new type of workouts. [/quote]
Good luck… maybe the pissing is from lowering carbs? IDK just a guess…
[quote]krummdiddy wrote:
[quote]Marzouk wrote:
Ye a few more days and I’ll be back on it. Been on pct now a few days, have got a little spotty and seem to be pissing a lot as well. Time will tell. Looking forward to the regimental eating and the new type of workouts. [/quote]
Good luck… maybe the pissing is from lowering carbs? IDK just a guess…[/quote]
Bloat.
Its most likely because of the excess water he was holding with the test
Losing water bloat will lower your bp by the way
[quote]zraw wrote:
Its most likely because of the excess water he was holding with the test
Losing water bloat will lower your bp by the way[/quote]
yea test will do that…
[quote]zraw wrote:
Its most likely because of the excess water he was holding with the test
Losing water bloat will lower your bp by the way[/quote]
Thank god for that.
How does my diet look?
[quote]Marzouk wrote:
[quote]zraw wrote:
Its most likely because of the excess water he was holding with the test
Losing water bloat will lower your bp by the way[/quote]
Thank god for that.
How does my diet look?
[/quote]
Works for me
Ul[quote]zraw wrote:
[quote]Marzouk wrote:
[quote]zraw wrote:
Its most likely because of the excess water he was holding with the test
Losing water bloat will lower your bp by the way[/quote]
Thank god for that.
How does my diet look?
[/quote]
Works for me
[/quote]
Sweet. Just let me know if you need me to change anything.
Also I was wondering, I plan on working out 5 days a week,
Is there a workout you could recommend between push-pull 1 and push -pull 2?
Sunday - push 1
Monday - pull 1
Tuesday (need a recommendation)
Wednesday push 2
Thursday pull 2
Friday off
Saturday off
not sure if srs…
i dont want you to do anything on your skipload day
this leaves you two off days for hiit.
thats all you do on those days…
idk if its normal but your post kinda pissed me off… if you wanna go ahead and do what you “plan” on doing well go ahead bro…
[quote]Marzouk wrote:
Ul[quote]zraw wrote:
[quote]Marzouk wrote:
[quote]zraw wrote:
Its most likely because of the excess water he was holding with the test
Losing water bloat will lower your bp by the way[/quote]
Thank god for that.
How does my diet look?
[/quote]
Works for me
[/quote]
Sweet. Just let me know if you need me to change anything.
Also I was wondering, I plan on working out 5 days a week,
Is there a workout you could recommend between push-pull 1 and push -pull 2?
Sunday - push 1
Monday - pull 1
Tuesday (need a recommendation)
Wednesday push 2
Thursday pull 2
Friday off
Saturday off[/quote]
Lol, if I had to guess, him writing you a 4 day program probably means he wants you to work out 4 days a week.
I don’t want to lift anymore.
Good sir! Follow the program as written, or seest the results thou will not!
You will listen to the program, you will not change the said program, you will listen to the program, you will not change the said program, you will listen to the program, you will not change the said program, you will listen to the program you will not change the said program.
LOLLL
[quote]Marzouk wrote:
Ul[quote]zraw wrote:
[quote]Marzouk wrote:
[quote]zraw wrote:
Its most likely because of the excess water he was holding with the test
Losing water bloat will lower your bp by the way[/quote]
Thank god for that.
How does my diet look?
[/quote]
Works for me
[/quote]
Sweet. Just let me know if you need me to change anything.
Also I was wondering, I plan on working out 5 days a week,
Is there a workout you could recommend between push-pull 1 and push -pull 2?
Sunday - push 1
Monday - pull 1
Tuesday (need a recommendation)
Wednesday push 2
Thursday pull 2
Friday off
Saturday off[/quote]
JFC you wanted him to help you, so he is. Do it the way he has written or stop wasting people’s time.
[quote]zraw wrote:
i dont want you to do anything on your skipload day
this leaves you two off days for hiit.
thats all you do on those days…
idk if its normal but your post kinda pissed me off… if you wanna go ahead and do what you “plan” on doing well go ahead bro…[/quote]
I think its more like he doesn’t know what to do with all that free time he has as he is so used to working out 5-6 times a week, can you blame him?