My Own 'Clinic'

Training Bodybuilding
21

workout routine:
monday: back/traps
tuesday: off
wednesday: chest/biceps
thursday: off
friday: quadriceps/hamstrings
saturday: shoulders/triceps
sunday: off

BACK/TRAPS:
A. T-Bar row - 2 sets, 120 sec. rest
Start at 6-8 reps.
Method: Triple rest/pause + drop (see note)

B. Wide-grip pull up, assisted - 2 sets, 120 sec. rest
Start at 8-10 reps.
Method: Triple rest/pause + drop (see note)

C. Chin up, assisted - 2 sets, 90 sec. rest
Start at 10-12 reps.
Method: Triple rest/pause + drop (see note)

D. Dumbbell shrugs - 2 sets, 90 sec. rest
Start at 6-8 reps.
Method: Triple rest/pause + drop (see note)

E. Bent over rear delt raise - 2 sets, 75 sec. rest
Start at 8-10 reps.
Method: Triple rest/pause + drop (see note)

Note: Triple rest/pause + drop = reps to failure; rest 10 sec; reps to failure; *drop 50% reps to failure; rest 10 sec; reps to failure; **drop 50% reps to failure; rest 10 sec; reps to failure (e.g - 8, 4, *9, *5, **8, **5)

CHEST/BICEPS:
A. Bench press (in power rack so I don’t die) - 2 sets, 120 sec. rest
Start at 6-8 reps.
Method: Double Rest/Pause plus Partials (see note)

B. Decline cable flies - 2 sets, 120 sec. rest
Start at 8-10 reps.
Method: Double Rest/Pause plus eccentric flies w/ concentric press (instead of partials - see note)

C. Pec deck - 2 sets, 90 sec. rest
Start at 10-12 reps.
Method: Triple rest/pause + drop

D. Dumbbbell preacher curl - 2 sets, 90 sec. rest
Start at 6-8 reps.
Method: Double Rest/Pause plus Partials (see note)

E. Hammer strength machine curl - 2 sets, 75 sec. rest
Start at 8-10 reps.
Method: Double Rest/Pause plus 2 hands conc. and 1 hand ecc. (instead of partials - see note)

F. Hammer curl - 2 sets, 75 sec. rest
Start at 10-12 reps.
Method: Triple rest/pause + drop

Double rest pause plus partials = Reps to failure; rest 10-12 seconds; more reps to failure; rest 10-12 seconds; more reps to failure then continue the set by performing partial reps. (eg - 8, 5, 3, 4)

QUADRICEPS/HAMSTRINGS:
A. Back Squat - 2 Sets, 120 sec. rest
Start at 6-8 reps.
Method: Double rest pause plus partials

B. Leg Press - 2 sets, 90 sec. rest
Start at 8-10 reps
Method: Double rest pause plus partials

C. Leg Extension - 2 sets, 75 sec. rest
Start at 10-12 reps
Method: Triple rest/pause + drop

D. Romanian Deadlift - 2 sets, 120 sec. rest
Start at 6-8 reps
Method: Double rest pause plus partials

E. Lying Leg Curl - 2 sets, 90 sec. rest
Start at 8-10 reps
Method: Triple rest/pause + drop

SHOULDERS/TRICEPS:
A. Push Press (in power rack so I don’t die) - 2 sets, 120 sec. rest
Start at 6-8 reps
Method: Double rest pause plus partials

B. Scott press - 2 sets, 120 sec. rest
Start at 8-10 reps
Method: Double rest pause plus dumbbell press (instead of partials)

C. Dumbbell lateral - 2 sets, 90 sec. rest
Start at 10-12 reps
Method: Triple rest/pause + drop
Note: Keep constant tension on delts, do not lower weights all the way

D. Lying E-Z Bar Triceps extension - 2 sets, 90 sec. rest
Start at 6-8 reps
Method: Double rest pause plus close-grip pressing (instead of partials)

E. Tricep pushdown - 2 sets, 75 sec. rest
Start at 8-10 reps
Method: Double rest pause plus isometric hold at mid-way position (instead of partials)

F. Reverse Grip Tricep pushdown - 2 sets, 75 sec. rest
Start at 10-12 reps
Method: Triple rest/pause + drop

any comments or critique on the shoulder/tricep workout? Made it myself, the rest are what CT created.

22

[quote]Scott M wrote:
Well then why didn’t you ask? With that sort of training assuming you are going to failure every single mini set you should be able to last about 6-8 weeks before you are tired and slightly burnt out and need a break. 10-14 days of “regular” training not to failure and you should be itching to get back in there and rip it up. Just stay with the same split but do 1-2 straight sets(no beyond failure techniques) and get in an out of the gym. Pay attention to your body and how you feel, make sure you are gobbling down the food and get ready to grow grow grow. [/quote]

thanks man, 6-8 weeks, see how i feel. Then 10-14 days of the same volume but no failure training. Gotcha!

23

morning weight: 68kg

Diet yesterday was followed exactly, eating meal 1 right now.

Training chest/biceps in an hour, not meant to train it on a friday but i havn’t trained it this week.

24

7th december - friday

Workout: 11:16-12:15

Today I trained chest/biceps.

here’s how the workout went:

A. Barbell bench press in power rack
start at 6-8 reps
method: double rest/pause plus partials
set 1 = weight: 121lbs reps: 8, 5, 3 and then 4 partials

notes: I only felt this in my LEFT PEC and it really annoyed me, since I couldn’t focus any of the tension onto my right pec, i decided to move over to FLAT HAMMER STRENGTH BENCH PRESS for my second set to see if i could feel anythign there.

A. Flat hammer strength bench press
start at 6-8 reps
method: double/rest pause plus partials
set 2 = weight: 132lbs reps: 7, 4, 3 and then 2 partials

notes: not as bad as bench press but it’s still fucking frustrating that i can’t feel the same amount of tension in my right pec compared to my left.

B. Decline dumbbell flyes
Start at 8-10 reps
method: double/rest pause plus eccentric files / concentric press
set 1 = weight: 28lb dumbbells reps: 10, 8, 7 and then 12 presses
Set 2 = weight: 28lb dumbbells reps: 10, 8, 8 and then 12 presses

notes: I went all out on each set, however i couldn’t hit the chest that hard due to my shoulder taking over on my right side which resulted in lots of lactic acid build up.

C. Cable crossover
Start at 10-12 reps
method: Triple/rest pause + drop
set 1 = weight: 88lb reps: 12

notes: same as bench press, thought ‘fuck this’ and moved onto gironda dips, assisted so i could drop the weight

C. Gironda dips, assisted
Start at 10-12 reps
method: Triple/rest pause + drop
Set 2 = weight: bodyweight, bodyweight minus 70lb, bodyweight minus 85lb reps: 12, 9, 14, 10, 15, 12

notes: finally, an exercise where I can feel shit in my right pec.

D. Dumbbell preacher curl
Start at 6-8 reps
method: double rest/pause plus partials
Set 1 = weight: 35lb dumbbell reps: 8, 5, 2 and then 5 partials
Set 2 = exactly the same as above.

OVERALL WORKOUT NOTES: I didn’t do the other two bicep exercises for two reasons:

  1. I had already hit 1 hour into the workout, due to fucking around trying to find exercises to evenly hit both pecs.
  2. I am going to be doing chest/biceps again on wednesday to follow the split i have now planned out.

During my workout I consumed a serving of Surge along with 12 BCAAs.

After the workout I took in another serving of Surge with one teaspoon of prolab creatine.

25

Guys, I need help in regard to hitting my pecs.

In all the chest exercises, I only feel tension in my left pec, on my right side i only feel the shoulder and tricep, then the right pec once they are both fatigued. As a result, my left pec is slightly bigger, and will continue to get more imbalanced if i carry on this way.

Why is this happening? Well, i think i have the reason why:

I went to my physio the other day, and my rear left deltoid, rhomboids & trapezius(where the pec is dominant) is very tight and unflexible, resulting in my left shoulder to be higher than the right

On my right side (where the pec is hard to recruit) the shoulder is in the correct position, but my rear delt only feels very tight which seems to inhibit the pec contracting, which results in the shoulder and tricep taking over the work.

Does anyone have any ideas on what I could do to fix this?

Foam rolling? deep shoulder/back stretching? different pec exercises?

Any advice is much appreciated!!

EDIT - If you look at my most recent picture, you can see that my left shoulder is higher than the right.

26

Meals eaten so far today:

9:45 - breakfast - 3 scoops chocolate Metabolic Drive Complete, 1 cup blueberries, 2 medium oranges.

11:15-12:15 - workout - 1 serving Surge & 12 BCAA’s

12:15 - post-workout - 1 serving Surge & 1 medium orange

1:30 - 60-90 minutes post-workout - 3oz chicken, 2 scoops vanilla Metabolic Drive, 1/2 cup celery, 1/2 cup sweet potato (yams)

4:30 - 4oz turkey, 1/2 cup sweet potato, 1 cup broccoli, 1 medium tomato

It’s 5pm now, I’ll be eating Meal 5 (shrimps) at about 6:30pm, Meal 6 at 8:30pm (more shrimps) and some Metabolic Drive before bed which will be about 11ish!

if anyone can answer the above questions i posted that will be great!

27

Decided to have meal 5 now (5:45pm) because I suddenly got starving hungry

100g shrimps, 1 cup cucumber, 50g macadamia nuts

28

[quote]Goodfellow wrote:
Guys, I need help in regard to hitting my pecs.

In all the chest exercises, I only feel tension in my left pec, on my right side i only feel the shoulder and tricep, then the right pec once they are both fatigued. As a result, my left pec is slightly bigger, and will continue to get more imbalanced if i carry on this way.

Why is this happening? Well, i think i have the reason why:

I went to my physio the other day, and my rear left deltoid, rhomboids & trapezius(where the pec is dominant) is very tight and unflexible, resulting in my left shoulder to be higher than the right

On my right side (where the pec is hard to recruit) the shoulder is in the correct position, but my rear delt only feels very tight which seems to inhibit the pec contracting, which results in the shoulder and tricep taking over the work.

Does anyone have any ideas on what I could do to fix this?

Foam rolling? deep shoulder/back stretching? different pec exercises?

Any advice is much appreciated!!

EDIT - If you look at my most recent picture, you can see that my left shoulder is higher than the right.
[/quote]

Alright I think i’ve got a solution of my own.

If I squeeze my shoulder blades together and shrug up really hard, I can get almost all the emphasis off my right delt onto my right pec. Sorted.

29

Meal 6 - 8:30pm - 100g shrimp, 50g macadamia nuts, 1 cup cucumber.

30

Diet for today: 7th december

9:45 - breakfast - 3 scoops chocolate Metabolic Drive Complete, 1 cup blueberries, 2 medium oranges.

11:15-12:15 - workout - 1 serving Surge & 12 BCAA’s

12:15 - post-workout - 1 serving Surge & 1 medium orange

1:30 - 60-90 minutes post-workout - 3oz chicken, 2 scoops vanilla Metabolic Drive, 1/2 cup celery, 1/2 cup sweet potato (yams)

4:30 - 4oz turkey, 1/2 cup sweet potato, 1 cup broccoli, 1 medium tomato

5:45pm - 100g shrimps, 1 cup cucumber, 50g macadamia nuts

8:30pm - 100g shrimp, 50g macadamia nuts, 1 cup cucumber.

10pm - 7 Flameout

11:30pm - 1 scoop chocolate Metabolic Drive Complete, 3 desert spoons of Udo’s choice oil and 1/2 cup celery.

31

Finally slept at about 12:30am

Woke up today at 9:45am

Morning weight: 153lb, gone up 3lb, not sure if thats water weight or anything…

Edit - Ok, i’ve been training since last monday (workouts already posted) and been eating quite well so i think a pound could be muscle, maybe, i don’t know. I’ll start tracking my BF now too.

32

Been quite hectic so far today, went christmas shopping with all the women in the family. I managed to make up my meals in advance and take them in a carrier bag to eat them during the shopping adventure.

Meal 1 - 10:30am - 3 scoops Metabolic Drive chocolate, 1 cup blueberries, 2 medium oranges.

Meal 2 - 1:15pm - 2 scoops Metabolic Drive vanilla, 3oz chicken, 1/2 cup sweet potato, 1/2 cup celery.

Meal 3 - 3:45pm - 4oz turkey, 1 cup broccoli, 1 medium tomato, 1/2 cup sweet potato

still quite hungry, must be from all the walking around, ill have another Metabolic Drive i think.

33

Ok well… I went to feed the toilet this afternoon, and I fed it well enough to last christmas, and I’m back down to 150lbs, lol.

Had meal 4 at 5:50pm - 100g shrimps, 1 cup cucumber, 50g macadamia nuts

34

Lulz, “feed” the toilet. I’m not too sure how to take this but either way is still hilarious. Great job, keep up the good work.

35

Goodfellow try to stay off the scale if you can, it’ll drive you nuts. You aren’t going to carry the scale around with you all day to show people how much you weigh are you? It’s about how you look, remember that.

36

Thanks for the support!

Diet for today: 8th december

Meal 1 - 10:30am - 3 scoops Metabolic Drive chocolate, 1 cup blueberries, 2 medium oranges.

Meal 2 - 1:15pm - 2 scoops Metabolic Drive vanilla, 3oz chicken, 1/2 cup sweet potato, 1/2 cup celery.

Meal 3 - 3:45pm - 4oz turkey, 1 cup broccoli, 1 medium tomato, 1/2 cup sweet potato

meal 4 - 5:50pm - 100g shrimps, 1 cup cucumber, 50g macadamia nuts

meal 5 - 7:30pm - 100g shrimps, 50g macadamia nuts and 1 cup cucumber

meal 6 - 10:15pm - 2 scoops Metabolic Drive chocolate, 2 desert spoons of Udo’s choice oil

Going to sleep now, it’s 12:43am. Pleased with my day so far, tomorrow I am going to re-think a couple of minor things on my diet, I think going from 3410 calories on workout days to 2650 calories on non-workout days is too much of a jump.

I also think that my calorie intake is too high for my body-weight, I may do two things:

  1. Bump up the calories on non-workout days by about 200, and do some swimming during the week, OR

  2. Drop the calories on workout days down to about 2800 and non-workout days to about 2400.

Reasons for this is I still have a little bit of fat, and if I am going to aim for a big visual impact in three months, i need to lose some of it!

37

I also smell a winner here. You have pretty decent natural proportions to build on too. All that pain and hard work WILL pay off. Do us proud =]

38

[quote]Tiribulus wrote:
I also smell a winner here. You have pretty decent natural proportions to build on too. All that pain and hard work WILL pay off. Do us proud =][/quote]

Will do trib :slight_smile:

Woke up today 9:15am, morning weight: 150lb

Breakfast: 3 scoops Metabolic Drive vanilla with 1 cup blueberries mixed in (much easier to eat), 2 medium oranges.

off to take my girlfriend to work then get on with some college homework :p. Should be an easy day to get all my food in.

39

Meal 2 (11:30): 2 scoops Metabolic Drive Complete, chocolate. Sweet potato and chicken is cooking now.

40

The B.I.A (Bioelectrical Impedence Analysis) - body fat tester came in the mail today, even though it’s not too accurate ill be using it every morning to get a rough estimate of where im at BF% wise.

To make it more accurate i’ll do it as soon as i wake up (and washed the swet off my hands) and i’ll do it 10 times and take the average of all the 10 results.

Today it measured me in at 12.5%, 6 months ago when I was doing my PT course it measured me at about 9%, which seems right seeing how i’ve gained about 10lbs since then.