Anabolic Member
AHaha, yea I get it. No man, I don't do that.
Yes, I did workout 3 time that day, the biceps at around noon, triceps at around 6pm and legs late at midnight at the gym.
Never done it before, but hey, test and trial.
I am pretty beat up. Feels good though.
Anabolic Member
January 26th Friday 2007
Back
Deadlift
135x6
225x6
300x4
225x10
Barbell bentover rows - full stretch
135x8
135x10
135x8
D-bell single hand bench rows
55s x12
55s x10
55s x10
Anabolic Member
January 27th Saturday 2007
OFF
New Member
Sounds like you are trying like hell to get something that works for you. But you definatly need to train legs alot better. Squats are a must IMO. If you don't train your equal to your upper body you with eventually plateau. It may sound goofy but last year I was half ass'n my leg work out for half the summer and my upper body suffered as well. Guy told me strengthen your legs and your upper body will follow. I thought he was bs'n me but it did work. About a month after training my legs balls to the wall my bench went up almost 20lbs. Not trying to flame you, cause like I said before you definatly seem to want to improve just trying to give you some positive feedback. Good luck with your training bro.
Anabolic Member
Yes You are totally right.
I need to stop slacking off with legs, squats yes, it is a must. Believe it or not, never did them. Time to start!
Yes I am working hard on improving the lifting!
I really appreciate Your comment and checking up on my lifiting.
All your guys advices are so damn valuable to me, I don't ignore any of them!
Will get these legs beat!
Anabolic Member
January 28th Sunday 2007
OFF
Anabolic Member
January 29th Monday 2007
Chest/Triceps
After month of so of doing D-bells I am swiching back to barbell for a month
Bar x10
135x10
205x10
225x6
205x6
(No failures)
Incline D-bell press
55s x10
75s x10 (Dang!)
75s x8
(No failures)
Dips
BW x10
BW x8
BW x7
Fly Machine
40x10
100x8
Triceps
Cable press down
50x10
70x5 (Damn, this machine is way more efficient than one at the gym, so heavy)
60x8
Over-head elbow out extensions
25s x7
25s x12
D-bell kickbacks finish off
Wow, looks like switching to Dumbbell bench was a great move, my overall bench went up, especially incline!
Damn, it works!
Watch me by this summer.. I'll be a monster!
Going to do my shoulders later today. Will post up.
Last edited by UberSteroids; 01-29-2007 at 02:28 PM.
Anabolic Member
Starting cardio today as well... I just can't stand seeing myself get fat... fat piece of crap..
Eat, Sleep, Lift...Repeat!
Good session bro!Originally Posted by UberSteroids
January 29th Monday 2007
Chest/Triceps
After month of so of doing D-bells I am swiching back to barbell for a month
Bar x10
135x10
205x10
225x6
205x6
(No failures)
Always good to change!
Incline D-bell press
55s x10
75s x10 (Dang!)
75s x8
(No failures)
Nice bro! Looks like your incline has gone up!
Dips
BW x10
BW x8
BW x7
Good good! Now it's time for some weighted dips
Fly Machine
40x10
100x8
Triceps
Cable press down
50x10
70x5 (Damn, this machine is way more efficient than one at the gym, so heavy)
60x8
Over-head elbow out extensions
25s x7
25s x12
D-bell kickbacks finish off
Wow, looks like switching to Dumbbell bench was a great move, my overall bench went up, especially incline!
Damn, it works!
Watch me by this summer.. I'll be a monster!
Going to do my shoulders later today. Will post up.
Anabolic Member
Thanks brotha!
Yeah I want to try some of that weighted Dip. Never done it.
I am going to pick up a nice belt with chain for plate and give it a shot next time.
That D-bell bench really helped me out.. especially for incline!
Gotta keep it going!
Hows Your diet Audis? Going good ? no cheating ?
Eat, Sleep, Lift...Repeat!
ya bro, I've noticed some nice seperation in my tricep since I introduced weighted dips
No, I cheated on thanksgiving and christmas but it was just a lot of brown rice and lots of turkey
I think I'm going to have a carb up day every other week rather than every week. I never have 'crap food cravings' which is good! Right now I'm at around 3,150kcals on workout days (4-500 under maintenance) and 2,700kcals on rest days (wed., sat., sun.)
I've been just doing cardio PWO for about 30 min but my training is fairly intense I suppose. We'll see where I'm at for spring break.
Anabolic Member
Man, lucky You, I have crap food cravings all the time lately, why ? Because it is all around me, when my mom or my sister cooks
They do cook nice food for me some times but not all the time. Some of their stuff is so good, but not too good for my diet.
I am fighting every day man...every day.
Anabolic Member
January 29th Monday 2007 (same day)
Shoulders
Military Barbell press
Bar x10
135x10
165x4
155x4
135x6
Alt. D-bell upright rows
45s x10
55s x10
55s x8
Arnold presses
35s x14
35s x10
Anabolic Member
if you did half of that intensitty (if you call it that, it';s more like a waste) and applied it to your leg training, you'd see some very positive results......quit spinning your friggn wheels doing 100 sets of beach curls.....
Eat, Sleep, Lift...Repeat!
I have been training bi's 2x's/week because I'm disappointed how small they are ;(
I'll do back/bi's (2 bicep workouts) on monday and friday I'll do shoulders/bi's (again 2 sets of bi's)
I love doing splits. I use to do 1 body part each day and do bi's/tri's on their own day but found I have been growing more doing splits. Try a split if your not already and see how that goes.
For example, my week looks like:
Monday: back/bi's
Tuesday: chest/tri's
Wednesday: OFF
Thursday: legs
Friday: shoulders/bi's
Anabolic Member
Well, I try new things, some work well some not. I did try 2xweek biceps BUT, with this type of workout as last time, when I did 95 as pre exhaust and bunch of sets at moderate weight, I just can't do it 2x week because thats how beat up my biceps is. It seems to be working though. Take more time to recover that's for sure. Well, could do it but need 4 days in between. Will see..
For now I'd say:
Chest/Shoulders/Triceps
Back/Biceps
OFF
Triceps/Legs
OFF
Chest/Shoulders/Triceps
Back/Biceps
Back/Biceps - split from each other not at the same time, Back morning, Bi evening
Triceps seems to recover very fast...
I will give this a shot.. pretty sure will be needing an extra day OFF somewhere in between.
Eat, Sleep, Lift...Repeat!
you hit that 300lbs dead...nice going bro! Keep goin up every week!
Anabolic Member
To be honest... I wanted to more but I couldn't even do all my exercises..reason why ? I was very suprized! My ABS were little sore today, when I did my deads I was afraid of blowing my stomach up, I could not keep it thight, that's how sore it was.
It was from that Biceps training the other day, all sets standing with strict form, You know how much ABS get involved in keeping body straigh when doing standing curls, especially for so many sets!
Well... Need adjustments to the routine...
Anabolic Member
January 3rd Saturday 2007
OFF
Banned
Anabolic Member
February 2nd Friday 2007
OFF
Banned
Hit 315 next week mang...you've been hittin 300 for the past month or so
Easy on the 15425 sets of curls too...I really see no point in that
Anabolic Member
Staying with 300 would be fine as long as you are trying to increase the reps each time......but looking back, did you drop off?
Anabolic Member
Yeah, looks like I dropped by two reps.
Like I said, I could not go anymore because of my abs giving out on me badly, I couldn't hold the tight anymore.
Man, would of never thught that my ABS will get so damn involved in bicep workout, this is crazy...
And as far as doing 475223 sets of curls, well... maybe I'll get some photos of my arms after this workout... it gets my arms really good, got some freaking vein popping up on the outer side going acros my bi and triceps..
It is a intense workout, I will be doing it once a month tho, bit too rough. Really affects my other workouts.
Last edited by UberSteroids; 02-02-2007 at 09:15 AM.
Anabolic Member
jus an fyi that I've learned....pump means NOTHING!!
Think abot it....You could curl a cell hone 100x and get a bicep pump....and veins or whatever.....are ou gonna get bigger? No......Point being and listen to what people here are saying DROP THAT GEIGH ARM ROUTINE.....
Banned
You doing the same weight for the same amount of reps tells me your intensity is low and its not maximum weight...why?
Anabolic Member
Cmon chest, don't say that this is a low intensity. For YOU I am sure it is, but keep in mind that You are STRONGER that I am. But yes I could pump up the weight, it was a test
It seems like I am getting really good workout out of it, I won't do it all the time, not all same sets at least, BUT I do need that pre-exhaust before working sets, that's for sure.
I will try pumping up the weight next time though. This was only a "Test" wanted to see how is that gonna work.
So Columbus You are telling me that I wont grow for sh!t by doing this kind of biceps exercise ? Don't compare 95lbs and 75 lbs to a cell phone weight, because I am not that stong now, so this is not a light weight for me. Not like You BIG STRONG mofos!
Thanks fellas
Last edited by UberSteroids; 02-03-2007 at 01:39 PM.
Banned
Not really tryin to criticize you here Im just sayin I see no point in it.Cmon chest, don't say that this is a low intensity. For YOU I am sure it is, but keep in mind that You are STRONGER that I am. But yes I could pump up the weight, it was a test
It seems like I am getting really good workout out of it, I won't do it all the time, not all same sets at least, BUT I do need that pre-exhaust before working sets, that's for sure.
I will try pumping up the weight next time though. This was only a "Test" wanted to see how is that gonna work.
So Columbus You are telling me that I wont grow for sh!t by doing this kind of biceps exercise ? Don't compare 95lbs and 75 lbs to a cell phone weight, because I am not that stong now, so this is not a light weight for me. Not like You BIG STRONG mofos!
Thanks fellas
Just sayin it seemed easy for ya cuz you got 6 every set and you weren't increasin in weight..
Anabolic Member
Dang, let's chill out fellas! No fighting!
I don't take any of this as a flame or criticizm but as opinion and advice.
Yeah 75 seems like not too heavy, I kept strict form though and as sets passed by, it really was intense. But like I said, it was a test. It did work good though. Next time I will try to pump up the weight and cut bit on sets.
Should be good.
The point of it is that, if I do only 3 sets of heavy BB, 3 sets of heavy Hammer add one more exercise.. I just dont feel like it is enough, not even close. I NEED more sets on my arms for PRE-EXHAUST as they call it, and hit arms more for longer period of time/reps. I find this more intense than regular Biceps routine. I am sure If I practice this and match up the right weights for myself for each set, this will be a great bis workout.
No fighting! We're all bros! Now... everyone kiss each others asses,yes just like that and be cool!
Time go get HUGE!
Appreciate the comments!
Last edited by UberSteroids; 02-03-2007 at 05:56 PM.
Eat, Sleep, Lift...Repeat!
^^ settle down columbus...obivously he's doing something right. He's about 220lbs...what are you, 150lbs?
Anabolic Member
You settle down dude....it wasn't a slam, it was a critque a friendly criqtue......why do you gotta get personal? Yes I am light and yes he is bigger than me....I could be 220 in a few months (albeit dirty) but I could do it...that means nothing so knock of the immaturity......I'd resort to your bodyfat % vs. your strength, but I am not going tee......let's just be bros and chill out.......
Eat, Sleep, Lift...Repeat!
Eat, Sleep, Lift...Repeat!
keep at it bro!! your definitely improving!! Can't wait to see what you look like after your first cycle
Anabolic Member
Thanks Audis, appreciate it!
Yes, I cannot wait too man! I have feeling it will be a good gain cycle! I never had problems with putting on mass. I'm at 221 Lbs right now! Slow but solid gains! I can still see some of my abs flexing, so that's how I know my bf is not killing me yet!
Just gotta make sure to get max out of it!
I bet You I'll buy food for whole month in advance to make sure I wont run out while on cycle!
Last edited by UberSteroids; 02-03-2007 at 01:44 PM.
Anabolic Member
Hahahah! Holy crap... time flies by! Can't believe Jan is gone so quickly! Good eye there Chest
February 3rd Saturday 2007
OFF
Anabolic Member
February 4th Sunday 2007
Chest/Triceps
Barbell flat bench
Bar x10
135x10
225x2 (ouch! shoulder pinched like crazy!)
10lb plate, circle movements for both shoulders
205x10
225x6
135x10 (2-0-2)
Incline D-bell bench
75x10
75x10
75x8 Positive failure
Dips
BW x10
BW x10
BW x10
BW x8
BW x6
Triceps (110% efficient pull down)
60x10
70x7
70x6 positive failure
60x6
40x10
Eat, Sleep, Lift...Repeat!
I would do 3 working sets of flat/incline/dips/pull downs to avoid overworking.
For flat I would start out at 150 (warmup), 200, 225, 250
dips I would start weighted dips and see how many you can knock out. I usually grab a 65lbs d-bell and strap it on my belt.
Anabolic Member
Yeah I wanted to do weighted but forgot damn belt.
With bench press.. good idea with 150 warmups. Thing is me not strong at chest, and I have no spotter
I'll try my best though next time, and see if I can even lift 250 !
I think I can do it but only for about 3 reps. Never tried
Thanks Audis!
Last edited by UberSteroids; 02-04-2007 at 01:10 PM.
Anabolic Member
January 4th Sunday 2007 (same day)
Shoulders
Military D-bell press
60s x10
60s x9
60s x6
Arnold Presses
35s x10
45s x8
Alt. D-bell upright rows
55s x10
Front dumbbell raises
25s x8
25s x7
Dumbbell side laterals
25s x10
25s x8
Banned
come on man..how you expect to grow off 2005 calories? Your training looks there..but you'll never get anywhere eating 2005 calories ed
again, not tryin to be mean just tryin to motivate you
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