legs/rotator cuff
squat - 225x10
db split squat - 70s x 8
rdl - 225x10
ham curl - 180x8
y raises - 12x11
db rotator - 15x6
cable rotator - 10x10
so im putting rotator cuff in my split, so i do it every week…
arms
smith cgbp - 265x6
hs high row - 220x7
skullcrushers - 95x6
bb curls - 105x8
pushdowns - 140x12
conc curls - 30 x 8
hey dude looking good!
wondering how many total sets you would do say for your chest? I know you do 1 top set but how do you go about ramping up to it…3 sets,5sets?
Also same with deadlifts, i have been doing 140kg as a top set and would go usually 60,60,90,120,140. Ramp sets would be for 5 reps then 140 for amap which is 7 right now so next week 65,65,95,125,145 then i go back to 120 and get amap aswell for a bit more practise on technique, added volume etc… usually ends up around 6 or so and my lower back is completely fucked up by it to lool
I do 1 set to failure and as many sets that I need to get my body prepared to lift the final set…but i don’t have any set reps or number of sets to get to that point…
when i was deadlifting heavy…i would do a lot of wm up sets…for example say i was doing 405 for my last set…
i would do
135x10, 185x8, 225x6, 275x4, 315x2, 335x1, 365x1,385x1, 405x whatever…
or bench would be
barx15, 95x8, 135x6, 155x4, 185x3, 205x1, 225x as many as possible
sorry it’s not in kilos, but you get the point…
anyway… I changed how I train now…i felt like I could get more out of training big movements more frequently especially pressing…
I’m using an A/B split…train 3 days a week…rotating between A and B days over MWF
A1
Flat Bench
Machine Incline bench
Cable lateral raises
Hammer strength High row
BB row
Reverse Pec dec
B1
tricep Pushdowns
HS preacher curls
Squat
RDL
Standing Calves
A2
Smith High incline press(70-80 degree incline)
Hammerstrength Decline bench
Seated lateral raises
Hammerstrength DY row
Machine Pulldown
DB rear delts
B2
SKullcrushers
BB curls
Deadlifts(i don’t do these super heavy anymore…I use perfect form and go for speed)
Leg press
Seated calves
Ah ok dude i got you. Friday im going 60,60,95,110,125,135,145 for 3 reps each hopefully then. 5x3 basically, sound cool?
You seem to ramp similar to cephalic_carniage guy then i think.
sorry wrote last post wrong lol
tried your style of ramping and you really do feel fresh for your top set. managed to hit a 10kg (22lb i think) PR minus 1 rep. Then i went on to destroy my back and ended up throwing up outside hahahaha
Log is looking good dude 
.5 cups egg whites
4 eggs
3 slices toast
12 oz orange juice with 5g creatine mixed in
200g hash browns
train
8 oz ground beef
1 cup rice
8 oz sweet potato
1 scoop whey
16 oz 2% chocolate milk
8 oz ground turkey
1 cup rice
8 oz sweet potato
2,888 calories
fat 72.6g
carbs 357.4
protein 199.7
I’ve learned a lot about nutrition over the past 6 months or so…as I’ve recorded all of my food for 6 months…implementing various strategies and testing theories…and, I realized a lot of things…
first of all…There is a hierarchy to a diet
- overall calories
- total macro amounts
- timing of nutrients
- source of nutrients
Most people do the opposite approach…which is inefficient and a waste of time…calorie amount is the biggest factor in a diet…if your goal is muscle gain, you can not build muscle without a surplus of nutrients…it is impossible…if your goal is fat loss, you will not lose weight if you are not in a deficit…it is simple, but i made the mistake of ignoring calories in the past, and it is something taht you can not do…
this is how i calculated my intake…my maintenance is 14 x bw(so 2550 calories)…I have a slower metabolism than most…my body asorbs food extremley well…i was 260lbs at one point, and i didn’t eat much more than 3500 cals a day…so, it makes sense to me…
i set my surplus intake at 2850…a 300 cal surplus…this works out to be 31 lbs in a yr((365x300)/3500)…I haven’t met anyone at my level of development who has exceeded 31 lbs of muscle gain in a yr…so, i believe it is an adequate surplus…i will have to adjust up as i gain weight of course…
i set my protein intake slightly over my BW…my carbs at 2xbw…fat at .4g x bw…the body prefers to use carbs as energy…it only needs a certain amount of dietary fat…and it can only use a certain amount of protein to build muscle…
as far as timing, it is irrevlant for bulking(has more importance for fat loss)…as far as sources, i picked foods i enjoy eating which could be measured…
I’m using the training template i posted above…i made some slight changes, but it is the same concept…
from past experience, I know I can train similar exercises every 4-5 days…ie benching monday and doing hs decline on thurs or fri…
I did this today…
bench - 215x4
db high incline - 70x8 changing this to hs incline…i cant balance dbs after flat bench
btb cable lateral - 25x9
HS high row - 2plts+25 x 5
BB row - 200x8
rev pec dec - 105x13
I’m on a plateau for most lifts here(i was making progress every week beforehand)…which is another thing…I realized that plateus are necessarry…
I realized this from my calve progress…i was stuck at 200lbs on standing calve raises for 5 weeks…then i went up to 250 in 4-5 weeks…my calves grew .5" from that…Now im stuck again at 250…
i believe this is how the body works…most try to avoid plateaus, but i believe you must hold your ground until the body gives in and builds muscle…
Rope extension - 100 x 13
Hs preacher curl - 2plts+12.5 x 8
Hack squat - 2plts+10 x 15
RDL - 250x7
Standing Calves - 250x12
all is going as planned…
When I do 3 plts on hs curl…I’ll film it lol…
upper body looking good dude
any pics of the wheels?
Haha nice… your legs look bigger than mine. something i wasn’t expecting since im on 6 plates now…
And your calves aswel you bastard 
How do you manage to maintain the level of leanness that you are while bulking?
Also I understand your ramping on deads and bigger exercies now, but how much volume would you aim for on say an isolaation move? If you already have warmed up your triceps say with extensions to failure would you go on to do no warm ups going into (for example) overhead extensions, or would there be some other sets in there?
Example A:
cable extensions
40
60
80
100
120
140 x8
overhead extensions
80 x12 or whatever
OR
40
60
80 x12 or whatever?//
Thanks!
well i’ve been training since i was 17, and i’m 21…in my first 6 months of training, I squatted 405x3(185kg) slightly above parallel…my legs have not grown since then really…I actually think squat depth isn’t very important if you use heavy enough weight(same with all exercises actually)…ie, a 365lb slightly above parallel squat is the same as a 315 full squat in terms of muscle activation…
So, I have lifted very heavy weights a long time ago…Even tho I’m using light weight now…
for calves, i truly believe heavy weights with good form is how you build calves…dorian was doing 1500lb standing calve raises…arnold didn’t build up his calves until he did the same approach…most people think doing the stack is enough, but it is not…most commercial gyms have a very light stack, and you most liekly will have to add weight somehow…
As far as staying lean…You have to be realistic with the surplus you are eating…
the more advanced you get, the less muscle you will gain on a bulk…
a beginner who starts out as a 130lb(12% bf or so) underweight newb could gain 50lbs in his first yr…and 2/3 of it might be muscle…
so now he is 180lbs…basically at my level…now he could probably gain 30lbs at 1:1 muscle to fat ratio…he could potentially gain more muscle if he tried to gain like 50lbs, but there is diminishing returns…meaning as you increase the surplus, the amount of muscle you gain decreases in relation to fat gained…
ie, you would gain 15lbs pure muscle by gaining 30lbs of bw…you may only gain 20lbs of muscle by gaining 50lbs…
for isolation movements, i would do this
Example A:
cable extensions
50x12
80x6
100x4
120x3
140 x8
overhead extensions
60x6
70x4
80x3
90x8
Yeah i just do the same…i start a little bit heavier on the second exercise…for example, if i did overhead extensions first, i would probably start with 30x12 or soemthing…
I don’t think volume builds muscle…When you push yourself to failure, you send a signal to your body that you pushed yourself to a place it has never gone before…your body responds by increasing your strenth reserves…as your strength reserves increase, your muscle fibers have to increase in size to handle the new workload…
it’s all about getting stronger…and getting stronger is about motor learning…frequency and low volume is key to achieve that…
you also have to be aware that you don’t get stronger through leveraging or bad form…try to keep your form very consistant…
Solid advice dude I was chatting to the owner of the gym i go to… he is 25 stone atm after a heartattack so is obviously overweight. At his prime he SAYS was 21.5 stones and after looking at my routine he said there was way to much for growth and it was overtraining.
He’s his routine:
chest and calves
incline db flyes… goes very high reps (20-40 reps)
incline machine bench … 40kg with as many as you can do then drop sets or something
leg press calves (he goes really quick om these) light weight 4 plates for 20 or so reps
and thats it! that cant be right can it? i mean i want SOME strength… he says weight is not important WHATSOEVER! And that squats and leg press in the same week is completely overtraining. Pros do that because they are on gear and even the naturals do gear then come off for the show. I’m not doubting this but everything i have read says getting stronger is the key and light weight for very high reps is pump and nothing else.
I’ve agreed to train with the guy because he says he can make me put on 21 pounds in a year but im thinking of making my excuses.
if you look at the biggest pro bodybuilders, they all lift heavy…dorian, ronnie, ruhl, levrone, branch warren, etc…
I think the pros who use light weights make the majority of their gains from drugs…there have been studies done showing people can gain LBM using steroids without even training lol…
Yeah he took a look at the i was doing for chest and legs
db bench 25 30 35
incline 15 25 30
crossovers 3x12
pec deck fst 7 sets
then rear delts etc
squats 100 x5 120x3 140x9
leg press 5 6 7 8 plates 6 reps
leg extensions 50 4x12
hams etc
said it was waaay to much… his workouts take 10 minutes!!! TOTAL 
I’m totally lost as i haven;t put much muscle on but im getting stronger… reckons u can still feel it 2 days later…
He said you want to train like a sprinter and not a long distance runner, even so…
Some of what he said seemed to be alot like dorian yates
so for example squats
bar
60
100
140 x amap
NO LEG PRESS (if done instead you go…
plates 2, 5, 7, 9 say, then move on )
then extensions and fininshed. (should mention though he wuldn’t actually do it like this he just said it would make more sense to do it as this… )
I cant believe anyone would get into contest shape at 21.5 stone doing 50 minutes a week :S
A day
HS Incline - 2plts 10 x 9
HS decline - 3plts 30 x 5
BTB cable laterals - 25 x 12
HS high row - 2plts 25 x 5
HS DY row - 2 plts 40 x 5
Face pull - 80 x 15
yes HS whore lol…
I modified the routine…there is no A1 and A2 day now…just an A and B day…
I used the hs shoulder press a few weeks back…they are GOOOD
yeh i like them…they have a more natural ROM, and i can add weight faster on them than a BB equivilant…
only problem is some of them max out fairly quick…like hs decline(holds 5pps)…when i max it, I will probably do weighted dips…