Questions About My Yates T-Cell Post

Training Bodybuilding
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[quote]Cephalic_Carnage wrote:
Will get to them eventually, sorry (I usually click on skip to last post whenever I open a thread of mine and work my way up, and sometimes I want to take a little more time to formulate my answer so I skip a post to get back to it later).

I don’t really have as much time as I used to back when my “how do you train” thread was started… Between being married now, overhauling the house and so on time sort of flies… And then I still want to play a computer game every now and again, you know, nerd tradition and all :slight_smile:
[/quote]

No worries. Just wasn’t sure if you noticed. I’ll wait. :slight_smile:

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[quote]Cephalic_Carnage wrote:

[quote]Gup wrote:
CC I have been doing your 3 way routine you posted a while back in T-cell alpha way back. It is essentially chest/back/tris , legs, and back. I like this routine because my gym schedule is erratic and, although sometimes I am able to go 4-5 times a week, other times it�¢??s only 2-3. This routine, along with some personal modifications, has been working and I am seeing good progress, both in terms of poundage and asthetics.

I was wondering if you could recommend something with a bit more focus on one muscle group that still allows the flexibility of the above routine. I am sure I need a bit of focus on everything but I feel my lagging parts are my arms and my shoulders. Two specialization routines that focus on each of these yet still allow flexibility in terms of taking days off would be golden! THANKS!
[/quote]

Hm.

What are you doing for your delts and arms currently?

[/quote]

Well, I am using the 3 way Yates template.

Looking at my last workouts in my notebook:

Shlders/Back:
High Incline Smith ala Ruehl style â?? Ramp up 4 sets till top set x 6

Behind Neck Press on Smith Machine â?? 2- 3 sets x 5 reps each (keep ROM to ear level)
+
Lat Pulldown station Face Pulls â?? 2-3 sets â?? 6-10 reps

Cable Laterals â?? 3 sets 6-8 reps
+
Upright DB Rows (elbows flares, db to nipple height or so) â?? 3 sets 6-10 reps

Standing V-Grip Row with one end of barbell against the wall â?? 4 sets ramped with top set x4-6
+
Body weight row on smith machine bar (kinda where you lay on the floor under the bar and pull urself up to it)

Lat PD â?? 3sets â?? 6-8reps
+
Shrugs 3 sec hold â?? 3 sets â?? 5-10 reps

Cable Face pulls if I get the chance

Chest/Bis/Tris:
Real Low Incline DB press â?? ramp 4 sets and top set x7-10
Flat DB press â?? 2-3 sets 6-8 reps
DB Curls â?? 3 sets x 5-10 reps each
+
Reverse Cable Curl â?? 3 sets 4-10 reps
Preacher with free weights â?? 2-3 sets x 6-8 reps + /â?? pinwheels depending on how I feel
C.G.B.P â?? elbows tucked throughout â?? Iâ??m afraid to go super heavy bc of no spotter â?? 4 sets ramped then 5 work set x 5-7
Larry Scott Standing Extension â?? 2-3 sets 6-12 reps +/- dips depending on if I have steam left

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bump for CC response!

24

Give the guy a break or he’ll dissapear again!