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  1. #1
    Sammy1980 is offline Junior Member
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    My workouts last week...

    Mon:Chest

    Flat benchpress 1x20 135lbs
    1x15 220
    1x10 315
    1x8 425
    Incline db press 1x15 100lbs dumbbell
    2x12 140lbs
    Machine press 3x30-50reps fullstack
    Dips many sets with 15 rest between until i cant move (only bodyweight)
    Tue:Back
    Chins 3x10-15 bw+135lbs (slow)
    barbell rows 5sets going up to 405lbs
    Machine row full stack 30-40reps
    straight arm pulldowns light weight just for pumping 8-10sets

    Wed:legs
    Squats 10sets going up to 600lbs for 11reps
    Leg press superset with front squats light weights 30-50reps
    Straight leg deadlift 5sets going up to 405 for 10reps
    leg curls many many sets light weight 40-50reps
    Standing calves 8 sets5-10reps full stack
    seated calfpress up to 50 reps light weight many sets


    Thursday: shoulder, traps
    Shoulder press 5 sets going up to 365lbs for 6reps
    Side lateral machine full stack 5sets 15-20rep
    bent over side raise 5 sets going up to 75lbs 15 reps
    wide grip rows many many sets 30-5o reps

    Friday:arms
    skullcrusher 5sets up to 185lbs 12reps
    db curl 5sets up to 90lb dumbbell 10reps
    pushdown fullstack many sets 20-30rep
    preacher curl many sets 110lbs 30-40reps
    superset cable curls with one arm db extensions: dont count weight or reps or sets just do till arms explode

    abs 1-2 times a week: crunhes 5x50reps

    I think this workout is the best for power and size

    my weight 94kg height 168cm
    in america: 210lbs 5'6cm

    do you know any good routines?? or training info??

  2. #2
    Sammy1980 is offline Junior Member
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    i think its important to feel the pump every almost every day, then you rest during weekend and eat good food.

  3. #3
    znak's Avatar
    znak is offline Senior Member
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    Quote Originally Posted by Sammy1980
    i think its important to feel the pump every almost every day, then you rest during weekend and eat good food.
    So you eat well two times a week? What are your stats?

  4. #4
    Sammy1980 is offline Junior Member
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    no..eat well all week, lol. But during weekend i can eat more junk food..

  5. #5
    Sammy1980 is offline Junior Member
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    5'6 210lbs

  6. #6
    Hypertrophy's Avatar
    Hypertrophy is offline Senior Member
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    I don't understand the point of this post, but. . . You program is not good for power. Power is "the time rate of doing work." You have no olympic style lifts/explosive lifts in your program. Yes, you are strong.

  7. #7
    Sammy1980 is offline Junior Member
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    sorry, a guy asked me what i was doing so i answered him. Squats are a power movement.

  8. #8
    IronReload04's Avatar
    IronReload04 is offline "Rancid Protein Powder Mastermind Technician"
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    near max weight increases power or velocity or speed of your twitch during the lift dude
    Last edited by IronReload04; 09-23-2004 at 11:26 AM.

  9. #9
    znak's Avatar
    znak is offline Senior Member
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    Quote Originally Posted by Sammy1980
    5'6 210lbs

    when you introduced yourself to the board you wrote:

    Hello im sammy, 23 years old from europe. 5'6 (168cm) 160lbs (73kg).
    My goal is to reach 200lbs (90kg) in muscular condition.

    So you have already exceeded your goal by ten pounds!

    You're doing eight reps with 425 lbs and incline db press 1x15 100lbs dumbbell
    2x12 140lbs.

    Someone get me a shovel, this stable needs cleaning.

    This board is a great place to learn, read, but don't BS so much.

  10. #10
    Sammy1980 is offline Junior Member
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    50lbs gained yes...40muscle 10fat..no bull. bench before: 300lbs 5 reps squat 440lbs 5 reps deadlift 500lbs 5-7 reps.

  11. #11
    znak's Avatar
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    Quote Originally Posted by Sammy1980
    50lbs gained yes...40muscle 10fat..no bull. bench before: 300lbs 5 reps squat 440lbs 5 reps deadlift 500lbs 5-7 reps.
    You put on 50 pounds since July 13th????

    You should post your cycle and your work out. There is not one person on this board that is anywhere near your results.

    Tell us how to do this. Post your diet, your split and your cylce.

    The whole world want to do what you did-- go from a 160 pounder to a 210 pound monster deadlifting 500 pounds tossing around 140 pound dumbbell like paperweights.

    I am a total dumb****. I have been working out for over a decade and an happy with a pound gain a month. I am 6'1" and weigh 220 lbs (you can guess my body fat... about 10% probably.)

    Please tell me how to put on 50 pounds by Christmas.

    I really want to do it.

    You are amazing.

  12. #12
    Sammy1980 is offline Junior Member
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    thanks, im a genetic freak i guess

  13. #13
    Sammy1980 is offline Junior Member
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    tren , dianabol

  14. #14
    Sammy1980 is offline Junior Member
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    and i could deadlift 500lbs when i was 165...that was before numbers. its higher now..but i get pump in back so i cant do them

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