calling out on bdtr !!!

[HOLLYWOOD]

hey bdtr i read a thread and someone said that you've been ranked the baddest of the bad on this board, so for me and others who probably are curious too, whats the routine and workout of a monster look like ? can you post please bro ! id really like to see it !

[Farmer]

From his avatar he probably ranks in the ba"bb"est of the bad in the gym..for the most part I believe its his out-of-gym demeanor they were referring to.

Peace

Farmer

BTW pulling yer panties with the spell check

[HOLLYWOOD]

sorry didnt know this was english class !

[HOLLYWOOD]

still tho to be 6' and 260 fuckin pounds that guy must know what hes doing in the gym and with anything else so i sure wouldnt mind his advice, and a look at his routine !

[Juggernaut]

Lord I sure hope not (spelling class). I can't spell worth a crap.

hell I wouldn't mind seeing what bdtr's routine is like myself. Don't know if I could do it though.........do you lift cars with moderate reps or do you keep it around 3-4 reps?

[HOLLYWOOD]

common bdtr lets see it bro !

[BDTR]

I keep it pretty simple, i'm in and out of the gym in an hour max

Monday - Back and triceps:

Deadlifts - 4 sets 10, 7, 5, 3 reps
Bent over barbell rows - 4 sets 15, 10, 8, 6 reps
Wide grip weighted pull ups - 15, 10, 8, 6 reps
Every other week i throw in weighted close grip chins at the end

Tri's -
Weighted dips 4 sets 10-8 reps
Skull crushers 4 sets 10-8 reps

Wed - legs

Squats - 4 sets 20-8 reps
Leg extensions - 4 sets 20-15 reps
Stiff legged deadlifts - 4 sets 15-8 reps
Seated calf raises - 4 sets 20-15 SLOW reps

Friday - Shoulders and bi's

Seated dumbell press or standing barbell press - 4 sets 6-8 reps
Lateral raises or wide grip upright rows - 4 sets 6-8 reps
Bent over dumbell laterals - 3 sets 6-8 reps

Bi's -
Standing barbell curls - 4 sets 6-8 reps
Incline dumbell curls - 4 sets 10-15 reps

Sunday - chest and abs

Barbell flat bench - 4 sets 10-6 reps
Incline dumbell presses - 4 sets 10-6 reps
Decline hammerstrength machine - 4 sets 15-10 reps
or decline dumbell flys 4 sets 15-10 reps

Abs - decline bench weighted sit ups
Weighted leg raises
and whatever else i decide. reps are kept in the 8 rep range. Fuck high reps for abs

[HOLLYWOOD]

thanks bro !

[hoss827]

Thats one hell of a routine man. I'm curious, in your avatar, whats that tat of on your right arm?

[Gearhead007]

BDTR... You are a monster (compliment).

You are great motivation for a FNG such as myself.

[cb25]

Definitely a hell of a routine...any cardio in that week?

[hoss827]

Yeah, I was curious about cardio too. But notta lot of guys are big fans of it, me being one of them

[hybrid]

good looking routine. I like how compact it is. I have been trying to reduce the amount of time it takes me to workout. Good to see guys getting good results without doing a million sets.

[BDTR]

Cardio while bulking consists of fight training 4x a week. During cutting it's 45 min in the AM on an empty stomach.

[KeyMastur]

and in case anyone's interested, here's bigkev's workout :

Big kevs routine

Day 1-chest
Flat barbell bench press-4 sets, 2-5-8-10 reps
Incline dumbbell press-4 sets, 6-8-12-12 reps
Pec deck-3 sets, 10-16 reps
Incline machine press-3 sets, 8-12 reps
Cable crossovers-3 sets, 12-20 reps

Day 2-back

Bent barbell rows-4 sets, 6-8-10-12 reps
Hammer strength pulldowns-4 sets, 8-10-12-12 reps
Low pulley rows-4 sets, 10-12-12-15 reps
Pulldowns with narrow v-bar-3 sets, 10-10-12 reps

Day 3-shoulders

Barbell shoulder press-4 sets, 4-6-8-10 reps
Side laterals-4 sets, 8-10-10-12 reps
Rear delt machine-4 sets, 8-10-10-12 reps
Shrugs- 4 sets, 12-20, reps
Side lateral machine-3 sets, 12-15-20 reps

Day 4-arms(superset tris and bis)

Straight barbell curl-4 sets, 4-6-8-10 reps
Scull crushers-4 sets, 4-6-8-10 reps
Dumbellcurls-3 sets, 8-10-10-12 reps
Cable pressdowns-3 sets, 8-10-10-12 reps

Do a set of bis then a set of tris,etc…

Day 5-legs

Barbell squat- 5 sets, 2-4-6-8-10 reps
Leg extentions-4 sets, 8-10-12-12 reps
Hack squats-4 sets, 8-10-10-12 reps
Hamstrings
Stiffleg deadlifts-4 sets, 8-10-10-12 reps
Lying leg curls- 4 sets 10-10-12-12 reps
Calves
Seated raises-4 sets, 6-8-10-12 reps
Standing raises-8-10-12-15 reps


All sets are to ABSOLUTE MUSCLE FAILURE!!!
Abs should be done twice a week.
Eat 3000-4000 calories a day

[BDTR]

Hey dont steal my glory lol. He's got a 5 lbs on me but that workout would overtrain me, i grow best on fewer sets. Good workout for some though.

[KeyMastur]

and here's KeyMastur's routine :

home row keys first. asdfjkl; repeat 3 times, keep time under 2 seconds
number keybad next 12456789987654321 3 sets
number keybad again - phone numbers 3 sets
take nap and repeat again at night

[BDTR]

Key i think you may be overtraining.

[usualsuspect]

29 sets on leg days is overkill IMO. Why not just do half of that but just at a higher intensity?

I like it simple and to the point. Screw wasting half of a day in the gym on one workout. Big Kev is a massive guy...no argueing with that...but its important to point out that his workout works for him but not for everyone. Someone not as experienced and juiced up should start out much smaller and at least cut the number of exercises in half.

~US~

[bigol'legs]

29 sets is overkill? ....... why?

[usualsuspect]

29 sets is overkill? ....... why?

well I do have skinny legs so maybe its not my place to say anything. But 29 sets in one day??? come on now!

You must agree Big Ol' despite sporting tree trunk sized legs.

[bigol'legs]

well I do have skinny legs so maybe its not my place to say anything. But 29 sets in one day??? come on now!

You must agree Big Ol' despite sporting tree trunk sized legs.

I usually do 12 sets quads and 12 sets hams.. sometimes more.. but on average I agree that 8 sets quads and 8 sets hams is.... o k

[HOLLYWOOD]

i dont think that is over at all ! biggest muscle group in the body, gotta kill it !

[BDTR]

I can kill my quads in 8 sets. kill my hams in 4 sets and destroy my cavles with 4 sets.

[HOLLYWOOD]

i guess what works for some dont for others !

[bigol'legs]

I can kill my quads in 8 sets. kill my hams in 4 sets and destroy my cavles with 4 sets.

sure but are you being carried out in a stretcher? hehe

[HOLLYWOOD]

hopefully next leg day i will be !

[bigol'legs]

hopefully next leg day i will be !

try my leg shocker workout.... you should

[bornbad71]

try my leg shocker workout.... you should

No joke it's tough....legs feel like jello and are sore as a mf., trust me I'm starting wk. 5 of the leg shocker.

[HOLLYWOOD]

bigol'legs, can you give the link to that thread or post it ?

[Grant]

big kev was a big SOB, gave me an incredible amount of knowledge,smart guy!