[quote]pumped340 wrote:
Wow man you look sick for a natty at 18 years old in that picture. What were your bench, deadlift and squat like back then?
[/quote]
Thanks man, I really don’t have any idea of squat or deadlift since I don’t typically train those lifts, but bench was at least 405, I can’t remember specifics though sorry.
you look pretty much the same before and after the roids bro…it doesnt seem like its worth it from a health and legal standpoint.
[quote]celtics2022 wrote:
you look pretty much the same before and after the roids bro…it doesnt seem like its worth it from a health and legal standpoint.[/quote]
[quote]celtics2022 wrote:
you look pretty much the same before and after the roids bro…it doesnt seem like its worth it from a health and legal standpoint.[/quote]
Are you kidding? He added more mass and leaned out quite a bit. Looks a lot more dense to. Way’s not an idiot and I’m sure he takes every necessary precaution.
celtics you’re a fucking idiot if you can’t see the difference.
[quote]celtics2022 wrote:
you look pretty much the same before and after the roids bro…it doesnt seem like its worth it from a health and legal standpoint.[/quote]
Thanks mom, I appreciate the advice.
Hey Way,
If I remember correctly you changed your diet to a higher fat one and it worked well for you. Im currently doing the same but Im struggling to think of meal ideas besides cheese, and adding a load of oil to a protein shake.
What sort of things du eat for high fat meals?
[quote]Anonymas wrote:
Hey Way,
If I remember correctly you changed your diet to a higher fat one and it worked well for you. Im currently doing the same but Im struggling to think of meal ideas besides cheese, and adding a load of oil to a protein shake.
What sort of things du eat for high fat meals?[/quote]
steak! haha
hey way, this thread needs to be bumped again for the newbs, if not just for inspiration. i have a question:
I train 6 days a week, a 3 day split. First did a push pull split, with shoulders being done on legs. Second i did a chest/bis, back/tris and shoulders/legs but i think thats just too much work on my tris PLUS now my shoulders are becoming destroyed maybe even because of too much work on them soooo 2 questions:
what is your split looking like now?? still 6 days a week??
what do u think of this split?? im stopping doing too much direct shoulder work, maybe just some rear delt work like face pulls or rear delt flyes. im also hoping that all my incline pressing will take care of some of the shoulder work needed, so heres wat im thinking… (sorta modelled on ur split on the first page)
day 1: chest/calves
incline bench press
low-incline db press
incline db flyes
db pullovers
calf press
day 2: back/abs
chins
barbell rows
lat pulldowns
face pulls
db shrugs
day 3: tris/biceps
CGBP off pins
barbell curls
skullcrushers
db curls
tricep pushdowns
db preachers
day 4: legs/calves
front squat
sumo deadlift
hamstring curls
leg press
seated calves
Day 5: OFF
Thoughts??
Way, how do you train your awesome facial hair? I’m stuck at about a goatee at best.
[quote]A Ninny Mouse wrote:
Way, how do you train your awesome facial hair? I’m stuck at about a goatee at best.[/quote]
x2 lol
but in all serious you’re a beast Way. Impressive
BUMP!
What does your training look like now?
[quote]ronaldo7 wrote:
BUMP!
What does your training look like now?[/quote]
YAY! haha, well firstly here’s recent pics in this thread, more to follow in a few weeks.
I have everything split into 3 days, no scheduled off days, just take one when I feel I need to. Frequency is high and volume is relatively low, so I never really feel that I need an off day until I go for about 2 weeks straight.
calves/back/biceps
chest/shoulders/triceps
legs
Roughly 10 sets per body part, including warmups. Anywhere from 3-5 exercises, back and legs is usually 5 exercises and 10+ sets though, just depends.
Funny this should be bumped, I’m kinda interested in what this big guy is doing nowadays too. I believe a Yates style approach focusing less on weight and more on fatiguing the muscle properly and to the best degree?
Just wondering how volume is low u do calves/back/bis and do 5 exercise for back??
do u mean you do 5 different exercises but only a few sets each?
maybe like using t-bar rows do 5 sets, then lat pulldowns 3 sets then the rest 2 sets? im confused as to how u’d set this up??
cos im doing something like wat ur doing and doing back and bis:
chinups
barbell rows
machine rows
bicep curls
preacher curls
and im out and thats low volume.
any chance u could put up ur entire routine u did for 3 days? say that days, the exercise, the sets and the rep numbers for each exercise.
cheers
[quote]waylanderxx wrote:
[quote]ronaldo7 wrote:
BUMP!
What does your training look like now?[/quote]
YAY! haha, well firstly here’s recent pics in this thread, more to follow in a few weeks.
I have everything split into 3 days, no scheduled off days, just take one when I feel I need to. Frequency is high and volume is relatively low, so I never really feel that I need an off day until I go for about 2 weeks straight.
calves/back/biceps
chest/shoulders/triceps
legs
Roughly 10 sets per body part, including warmups. Anywhere from 3-5 exercises, back and legs is usually 5 exercises and 10+ sets though, just depends.[/quote]
Oh that’s right! It’s kind’ve a Hernon based approach, correct? Are you doing varying rep ranges pyramiding up to a maximum intensity set for each range? Because that split, which Hernon uses, basically only has three work sets. Since you are counting warmup sets when you say 10 sets, am I right to assume what I said is your strategy?
If so, I’ve been doing the same thing and loving it.
Justin
[quote]pro-a-ggression wrote:
Just wondering how volume is low u do calves/back/bis and do 5 exercise for back??
do u mean you do 5 different exercises but only a few sets each?
maybe like using t-bar rows do 5 sets, then lat pulldowns 3 sets then the rest 2 sets? im confused as to how u’d set this up??
cos im doing something like wat ur doing and doing back and bis:
chinups
barbell rows
machine rows
bicep curls
preacher curls
and im out and thats low volume.
any chance u could put up ur entire routine u did for 3 days? say that days, the exercise, the sets and the rep numbers for each exercise.
cheers[/quote]
Typically the compound moves get 2 warmup sets and then a top set, everything else get’s 1 warmup set and 1 top set to complete failure. So for something like back, it would be pullover machine 2-3 sets total( more b/c my first exercise), pulldown 2 sets, BB row 3 sets, deadlift 2 sets, cable row 2 sets.
For pretty much everything, aside from Front squats where I like to hit doubles or triples, my top set uses a weight that makes me fail at 4-10 reps. Calves usually ends up being closer to 12-15 reps though just because the weight stacks aren’t heavy enough though.
CALVES: standing, seated, angled for a total of 8-10 sets
BACK: machine pullover, pulldown variation (usually underhand or V grip), Yates BB row (no body english), Yates deadlift (stop negative below knee and back up, don’t touch floor), cable row
BICEPS: alt DB curl, alt db hammers, single arm DB or machine preacher curls
CHEST: BB incline, HS decline, HS incline, pec deck
SHOULDERS: High incline smith shoulder press, DB laterals, cable laterals, rear cable flies
TRICEPS: EZ bar PJR’s, standing single arm DB extension, pushdown variation (rope or EZ bar)
LEGS: Front squats, smith split squats, leg press (1 leg at a time), hack squat, extensions, ham curls, SLDL
[quote]jrl41090 wrote:
[quote]waylanderxx wrote:
[quote]ronaldo7 wrote:
BUMP!
What does your training look like now?[/quote]
YAY! haha, well firstly here’s recent pics in this thread, more to follow in a few weeks.
I have everything split into 3 days, no scheduled off days, just take one when I feel I need to. Frequency is high and volume is relatively low, so I never really feel that I need an off day until I go for about 2 weeks straight.
calves/back/biceps
chest/shoulders/triceps
legs
Roughly 10 sets per body part, including warmups. Anywhere from 3-5 exercises, back and legs is usually 5 exercises and 10+ sets though, just depends.[/quote]
Oh that’s right! It’s kind’ve a Hernon based approach, correct? Are you doing varying rep ranges pyramiding up to a maximum intensity set for each range? Because that split, which Hernon uses, basically only has three work sets. Since you are counting warmup sets when you say 10 sets, am I right to assume what I said is your strategy?
If so, I’ve been doing the same thing and loving it.
Justin[/quote]
Yes this is pretty much it. Usually 3 working sets for biceps and triceps. Four for calves, chest and shoulders, and about 7 total for quads and hams. So I am not doing exactly as Hernon prescribes, but it’s close enough.
[quote]waylanderxx wrote:
[quote]pro-a-ggression wrote:
Just wondering how volume is low u do calves/back/bis and do 5 exercise for back??
do u mean you do 5 different exercises but only a few sets each?
maybe like using t-bar rows do 5 sets, then lat pulldowns 3 sets then the rest 2 sets? im confused as to how u’d set this up??
cos im doing something like wat ur doing and doing back and bis:
chinups
barbell rows
machine rows
bicep curls
preacher curls
and im out and thats low volume.
any chance u could put up ur entire routine u did for 3 days? say that days, the exercise, the sets and the rep numbers for each exercise.
cheers[/quote]
Typically the compound moves get 2 warmup sets and then a top set, everything else get’s 1 warmup set and 1 top set to complete failure. So for something like back, it would be pullover machine 2-3 sets total( more b/c my first exercise), pulldown 2 sets, BB row 3 sets, deadlift 2 sets, cable row 2 sets.
For pretty much everything, aside from Front squats where I like to hit doubles or triples, my top set uses a weight that makes me fail at 4-10 reps. Calves usually ends up being closer to 12-15 reps though just because the weight stacks aren’t heavy enough though.
CALVES: standing, seated, angled for a total of 8-10 sets
BACK: machine pullover, pulldown variation (usually underhand or V grip), Yates BB row (no body english), Yates deadlift (stop negative below knee and back up, don’t touch floor), cable row
BICEPS: alt DB curl, alt db hammers, single arm DB or machine preacher curls
CHEST: BB incline, HS decline, HS incline, pec deck
SHOULDERS: High incline smith shoulder press, DB laterals, cable laterals, rear cable flies
TRICEPS: EZ bar PJR’s, standing single arm DB extension, pushdown variation (rope or EZ bar)
LEGS: Front squats, smith split squats, leg press (1 leg at a time), hack squat, extensions, ham curls, SLDL[/quote]
ouch. sounds painful. hey what works, works obviously.
so assuming bench press 400+
Say 150 250 400?? really?
say im doing 250
i do 100 150 200 250 if not more.
hows ur joints?
Way,
What’s your peri-workout nutrition like now? I remember from a few months ago you were mixing all kinds of stuff together. You mentioned mixing some supps together before you actually got any benefit out of creatine, BCAAs, etc…