[quote]Ironfreak wrote:
If anybody remembers/cares, I was having some problems with my split. Constantly changing it up every week trying to find the “right one.” I followed my own advice and what i would have said to somebody in my situation. “Shut up and lift!” I went back to an old split I had good success with and will stick with it for a minimum of 3 months. Just so happens a man called Dorian followed the same one lol so I can’t be to far off track.
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People seem to overcomplicate things at times. Dorian mentioned in his book the few splits he followed as he progressed through him career, and aside from dealing with an injury, he pretty much stuck with what worked for him without getting too fancy about his bodypart breakdown. I’ve followed 3-4 different schedules myself in the 17 years I’ve been training, and at this point, I always come back to one in particular when I gain, and one in particular when I cut.
S
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I agree. Some guys really go overboard on this. As soon as I went back to the straight basics I started making solid gains.
Just frustrated with it not moving as fast as before.[/quote]
I did myself in repping 405 sloppily Beans. Remember to keep the form tight. Not everybody can be like Detz get away with bouncing the bar and hitching every rep. Seriously, I dont wish the hell I went through on you Beans. Keep it tight. [/quote]
People seem to overcomplicate things at times. Dorian mentioned in his book the few splits he followed as he progressed through him career, and aside from dealing with an injury, he pretty much stuck with what worked for him without getting too fancy about his bodypart breakdown. I’ve followed 3-4 different schedules myself in the 17 years I’ve been training, and at this point, I always come back to one in particular when I gain, and one in particular when I cut.
S
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Wow! What a tease! You can’t just say you only use 2 different splits and not say what they are! I demand you to release this information to the Brotherhood! Or…or…or…I’ll cut you up so bad…you gon’ wish I never cut you up so bad! lol…
People seem to overcomplicate things at times. Dorian mentioned in his book the few splits he followed as he progressed through him career, and aside from dealing with an injury, he pretty much stuck with what worked for him without getting too fancy about his bodypart breakdown. I’ve followed 3-4 different schedules myself in the 17 years I’ve been training, and at this point, I always come back to one in particular when I gain, and one in particular when I cut.
S
[/quote]
Wow! What a tease! You can’t just say you only use 2 different splits and not say what they are! I demand you to release this information to the Brotherhood! Or…or…or…I’ll cut you up so bad…you gon’ wish I never cut you up so bad! lol…
[quote]Blackaggar wrote:
Working out twice a day is nice doing the PM session in a couple hours
Am Chest tris
Flat bench
135x6
185x6
215x6
225x5
Incline
135x6
155x6
185x6
205x4
Floor press
155x6
185x6
225x6
245x6 PR!
Pressdowns
55x6
70x6
80x6
87.5x4
DB Overhead extensions
30x6
35x4
35x4
PM sessions will be 2-3 sets of 15[/quote]
Give it hell man. Same bodyparts? How are you supporting this from a dietary standpoint? Goals?
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sorry for the slow reply man, 7000 calories a day clean, with the exception of a gainer taken once sometimes twice a day, that was the last week of twice a day training for a couple months. im doing shoulder specialization now on day 3
take 1 exercise do it 5 days in a row
day 1 20 mins
day 2 25 mins
day 3 30 mins
day 4 35 mins
day 5 40 mins, u start with weight you used on day 1
you do 3 rep sets with 20-30 seconds (give or take) rest for the alotted time
my starting max has gone up 20lbs since day 1, wtf???
the following 2 weeks are at a much lower volume for the entire body and you add in the specialzation exercise you used back into the program the second week. Goes against a lot of rules but you cant argue with a 20lb standing overhead press in a couple of days, and no im not on Anaconda;)
36kg Dumbells Slight Incline DB Press x3 x2 proper reps all the way till the dumbells touched my chest and back up. Would be able to do more if the first rep getting them up wasn’t such a bitch. Apart from no new PBs but good workout
Floor Press with Retarded Mini Band Tension - 135x5, 155x5, 185x5 (All Felt Harder than 405)
Pulls 5x6 bw
DB Curls - 20x10, 25x10, 30x7 (Do I see an imbalance here?)
Damn, taking that vacation deff put some rust on me, because my arms where shaky with 315, although 365 and 405 felt smooth after getting use to holding heavy weight again.
switched from conventional deads to RDL in an attempt to keep the focus on my hammies. I cant fucking walk right today.
Legs
RDL
135 x 10
185 x 6
225 x 4
275 x 4
315 x 4
365 x 5 drop to 225 x 16
Front squats (close stance, no lockout at top)
95 x 6
135 x 4
155 x 4
185 x 4
Leg extensions
100 x 20
140 x 20
170 x 20
190 x 20
calf work on a machine that I thought sucked but today my calves are fried, was really focusing on coming up on the pad of my foot right below my big toe.
Chest/tris/shoulders tomorrow, might look like a lot but all ill do for chest is Inclines. My chest will seriously grow off 4 work sets a week, if only my arms were the same way
low incline smith machine press
155x20…recently read on the forum that lower incline is much better and I definitely felt it in my chest.
1 arm db overhead extensions
25x18…gonna switch to using the cables because the dumbell bothers my elbow
front db raise
27.5sx20…first time doing these
A lot of high rep stuff since I’m doing a lot of things for the first time. My shoulders and triceps really suck and I’ve started doing them twice a week.
Chest bored me last night. I’m feeling brave. I’m driving down tonight to the “real” gym to see if the owner will let us hit chest next session. Its the only place that has 150lb DBs. Rumor has it some monster started repping those out easily and 160-180lbs are now in stock. Its always been a good lift for me. 2010 hasn’t even started and I’m already up to speed and spooling faster.
I know my squat sucks but believe it or not, it has actually improved quite a bit. For a while my bench was killing my squat. I didn’t start squatting until I was over 30, and I hadn’t even heard of a deadlift until this site. I remember pulling 185 and being really excited because it was more than my body weight! Needless to say my lower body/back was weak as hell. I feel like I am finally on the right.
Whats going on brozzzzzzzzz. I’ll be posting my training here from now on.
Monday 01-04-10
Dead-lift:working up to a max set.
340x5
pull-ups: I do these a little weird…I do the first set as many as I can then I do as many sets as it takes for me to get to 40 and then the next time I train back I’ll do 45 and so on…sometimes i add weight to the sets when I can do more than 12-13.
47 pull ups.
BB bend over row:
135x12
155x8
lat pulldown:
130x10
cable row:
140x9
15-30 mins of rope jumping
Wed 1-6-10
Squats:
245x12
Leg press:
385x12
395x11
leg extension:(only one little weight left till i’m max this machine out)
175x13
squats:
225x12
30 mins of rope jumping
The reason why I did squats at the en again was because I really dislike machines and like do to at least 4 movements per body part…next session I’ll give lunges a try or something.
BW right now is about 177…was 182 a few weeks back but got sick and only managed to train 2-3 times in 3 weeks. Oh this is also the first true bodybuilding sessions I’ve had in the past year or so since I been competing in Weightlifting.
