Beach Bodybuilder ~Elite-Hall of Fame~
Pah, that's what all you old boys say!!!Originally Posted by gbrice75
Yea but i'm in a squat rack and can easily drop the bar if I had to... and if I were REALLY working out with intensity i'd be doing that for every set... but idk... my knees bother me with squatting. I'm no spring chicken!
Oh wait, I'm older than you
NO SOURCES GIVEN
Productive Member
Just read through the whole thread GB very interesting...
Think I will start my cut now and get a head start on you :-)
AR's Scrapple Lover
I would also like to do squats....as its probably the most essential in working out ur legs but my knees always hurt when doin them....I hate that
Yea but i'm in a squat rack and can easily drop the bar if I had to... and if I were REALLY working out with intensity i'd be doing that for every set... but idk... my knees bother me with squatting. I'm no spring chicken!
AR's Diet Pimp! ~HOF~
lol, sounds good bro... you're gonna need it because I'm gonna KILL it in a few weeks!
Some guys just can't do squats. How tall are you? If they bother you that much, I'd say skip em and just do heavy leg press instead. That'll at least take most of the strain off of your knees, as well as back if that's an issue too. It's not like squats are 'essential' to building a good physique, IMO.
Productive Member
Hey Gb how did you find the Full Body Workouts?
Would they be good for a cut and bulk?
AR's Diet Pimp! ~HOF~
I liked em ok, but I think higher volume ultimately works best for me. Personally you can use them for cut or bulk IMO. It all depends on how heavy you train (i.e. I wouldn't train to failure during a cut) and of course, your diet.
AR's Diet Pimp! ~HOF~
Today's Workout: Chest and Shoulders
All sets 8-11 reps, taken to failure
Flat Bench
Set 1: 245lbs x 12
Set 2: 245lbs x 9
Incline Bench
Set 1: 195lbs x 13
Set 2: 195lbs x 8
Pec Deck (normally would do incline fly's, but couldn't due to a nagging wrist/forearm injury which fly's stress)
Set 1: 130lbs x 13
Set 2: 130lbs x 11
Seated Military Press
Set 1: 135lbs x 12
Set 2: 135lbs x 8
Lateral Raise (my version)
Set 1: 25lbs x 9
Set 2: 20lbs x 9
Rear Delt Fly's
Set 1: 20lbs x 11
Set 2: 20lbs x 9
Continued with some additional shoulder training, various lighter work, isolation stuff.
Elite-AR-Hall of Famer
if hes no spring chikn wat does that make us??
Beach Bodybuilder ~Elite-Hall of Fame~
I'm older than you too!if hes no spring chikn wat does that make us??
NO SOURCES GIVEN
AR's Scrapple Lover
im 5'11"....lol definitely cant do heavy now on leg presses....currently doin GVT....I would probably throw up....pass out....cry like a girl lol....thinking about doin 5x5 after this so ill have some heavy presses for sure
AR's Diet Pimp! ~HOF~
^^
AR's Diet Pimp! ~HOF~
Today's Workout: Legs & Bi's
All sets 4-7 reps, taken to failure
Barbell Squat:
Set 1: 285lbs x 10
Set 2: 285lbs x 8
Set 3: 285lbs x 5
Lying Leg Curl:
Set 1: 150lbs x 6
Set 2: 150lbs x 5
Set 3: 140lbs x 7
Barbell Calf Raise:
Set 1: 265lbs x 10
Set 2: 265lbs x 7
Set 3: 265lbs x 8
Preacher Curl:
Set 1: 100lbs x 9
Set 2: 100lbs x 7
Set 3: 100lbs x 6
Dumbbell Curl:
Set 1: 40lbs x 7
Set 2: 40lbs x 7
Set 3: 40lbs x 7
Note: nagging forearm/ligament injury is really inhibiting my ability to curl, especially with dumbbells - I have to help my right arm with my left just to get a single rep. Not good!
Knowledgeable Member
Where you getting this? Cause I think I've been having something like this also, in my left forearm right at the joint. Hammer curls are the worst, but most curls aggravate it, still trying to figure out what it might be.Note: nagging forearm/ligament injury is really inhibiting my ability to curl, especially with dumbbells - I have to help my right arm with my left just to get a single rep. Not good!
AR's Diet Pimp! ~HOF~
Ahh ok. I wouldn't care so much if I were benching 315 + for reps, but i'm not. When i'm benching and squatting in the 275lbs ballpark, I have to wonder wtf is going on with my legs. I look at Nark - I generally bench more than he does (he'll tell you that) - he's just not a strong bencher. BUT - he has some sick legs and can squat in the 500's for reps. I'd take that trade off any day!
I've pretty much narrowed down the exercises that aggravate it - typically, barbell curls, and skull crusher type movements. Basically, any arm movement that has my arms locked in a plane. Dumbbells are my friend. Problem is, once aggravated, it takes WEEKS to heal and pretty much EVERY exercise aggravates it further at that point.
Pissing Excellence!
have you looked into TB-500 for your ligament injury?
old TR loves the stuff. i can't say that i have benefitted from it yet but others have seen relief
may be something to look into
nice workout!
AR's Diet Pimp! ~HOF~
Peptide/prohormone?
Thanks! I haven't *really* been taking legs to failure... gotta step up my game damnit!
Pissing Excellence!
[QUOTE=gbrice75;6363328]Peptide/prohormone?]
peptide
AR's Diet Pimp! ~HOF~
Not really sure, haven't looked into it all that much tbh, been trying to work through the pain which, I know, is stupid. It very well could be though - definitely that area. The problem feels very much like shin splints though, but down the forearm.
BAHAHAHHAA!!!! I know bro... my squat is pathetic, my legs are pathetic - and I've NEVER neglected legs, ever. I can basically bench and squat the same weight... isn't that sad? And for the record, my bench isn't all that impressive either, lol! #GIMP
Meh... trying to stay away from that stuff and stay as natural as possible. Probably would help though.
peptide
HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~ No Source Checks
GB is it radialis pain?
big as you are are you using both legs when squatting or just one?
HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~ No Source Checks
That's what Arnold used to do so it ain't all that bad!
AR's Diet Pimp! ~HOF~
What's that - working through pain?
HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~ No Source Checks
No, bench and squat pretty much the same. His legs weren't bad!
AR's Diet Pimp! ~HOF~
Today's Workout: Chest & Shoulders
4-7 rep range
Flat Barbell Bench Press
Set 1: 265lbs x 8
Set 2: 265lbs x 7
Set 3: 265lbs x 5
Incline Barbell Bench Press
Set 1: 215lbs x 10
Set 2: 215lbs x 6
Set 3: 205lbs x 8
Pec Deck (normally would do incline fly's here, but again due to the nagging forearm injury)
Set 1: 150lbs x 10
Set 2: 150lbs x 8
Set 3: 150lbs x 7
Seated Barbell Military Press
Set 1: 155lbs x 9
Set 2: 155lbs x 5
Set 3: 135lbs x 8
Modified Lateral Raise
Set 1: 30lbs x 5
Set 2: 20lbs x 7
Set 3: 20lbs x 7
Rear Delt Dumbbell Fly
Set 1: 20lbs x 12
Set 2: 20lbs x 9
Set 3: 20lbs x 7
Productive Member
Solid workout GB... is it a 3/4 day split? and over how many days are you doing it?
AR's Diet Pimp! ~HOF~
Thanks bro. The complete routine is outlined here: http://forums.steroid.com/showthread...20#post6341120
Productive Member
Cheers Bro... Read up on it now! Drop into my thread when u have time could use ur advice on my workout and diet.. cheers
AR's Diet Pimp! ~HOF~
Today's Workout: Back & Tri's
4-7 reps on all exercises
Lat Pulldown
Set 1: 190lbs x 9
Set 2: 190lbs x 7
Set 3: 190lbs x 7
Seated Row
Set 1: 170lbs x 11
Set 2: 170lbs x 8
Set 3: 170lbs x 7
Barbell Shrugs
Set 1: 295lbs x 10
Set 2: 295lbs x 10
Set 3: 295lbs x 10
Deadlift
Set 1: 325lbs x 8
Set 2: 325lbs x 7
Set 3: 325lbs x 7
Single Dumbbell French Press
Set 1: 100lbs x 10
Set 2: 100lbs x 9
Set 3: 100lbs x 8
Tricep Pressdown (V-bar)
Set 1: 150lbs x 10
Set 2: 150lbs x 10
Set 3: 150lbs x 10
Pissing Excellence!
that a way to get it GB!
AR's Diet Pimp! ~HOF~
Today's Workout: Legs & Bi's
4-7 rep range
Barbell Squat
Set 1: 305lbs x 10
Set 2: 305lbs x 8
Set 3: 305lbs x 7
Lying Leg Curl
Set 1: 150lbs x 9
Set 2: 150lbs x 6
Set 3: 140lbs x 5
Standing Barbell Calf Raise
Set 1: 275lbs x 10
Set 2: 275lbs x 10
Set 3: 275lbs x 10
Preacher Curl
Set 1: 110lbs x 6
Set 2: 100lbs x 7
Set 3: 100lbs x 7
Dumbbell Concentration Curls
Set 1: 40lbs x 7
Set 2: 40lbs x 7
Set 3: 40lbs x 7
AR's Diet Pimp! ~HOF~
Today's Workout: Chest & Shoulders
4-7 rep range
Flat Barbell Bench Press
Set 1: 275lbs x 7
Set 2: 275lbs x 5
Set 3: 265lbs x 7
Incline Barbell Bench Press
Set 1: 225lbs x 8
Set 2: 225lbs x 6
Set 3: 205lbs x 6
Pec Deck
Set 1: 160lbs x 9
Set 2: 160lbs x 6
Set 3: 150lbs x 7
Seated Barbell Military Press
Set 1: 165lbs x 8
Set 2: 165lbs x 6
Set 3: 165lbs x 6
Modified Lateral Raise
Set 1: 25lbs x 10
Set 2: 25lbs x 7
Set 3: 20lbs x 7
Rear Delt Fly (dumbbells)
Set 1: 25lbs x 10
Set 2: 20lbs x 10
Set 3: 20lbs x 10
Followed by various lighter shoulder work in the 12-15 rep range
AR's Diet Pimp! ~HOF~
Today's Workout: Legs & Bi's
4-7 rep range
Preacher Curl
Set 1: 90lbs x 10
Set 2: 80lbs x 8
Set 3: 80lbs x 7
Dumbbell Curl
Set 1: 40lbs x 7
Set 2: 40lbs x 7
Set 3: 40lbs x 7
Barbell Squat
Set 1: 315lbs x 11
Set 2: 315lbs x 8
Set 3: 315lbs x 8
Standing Barbell Calf Raise
Set 1: 275lbs x 10
Set 2: 275lbs x 10
Set 3: 275lbs x 10
Lying Leg Curl
Set 1: 160lbs x 7
Set 2: 160lbs x 6
Set 3: 160lbs x 4
AR's Diet Pimp! ~HOF~
Monday's Workout: Back and Tri's
4-7 Rep Range
Lat Pulldown
Set 1: 200lbs x 6
Set 2: 190lbs x 8
Set 3: 190lbs x 7
Seated Row
Set 1: 180lbs x 8
Set 2: 180lbs x 6
Set 3: 180lbs x 7
Barbell Shrugs
Set 1: 295lbs x 10
Set 2: 295lbs x 10
Set 3: 295lbs x 10
Deadlift
Set 1: 345lbs x 8
Set 2: 345lbs x 7
Set 3: 345lbs x 5
Behind The Neck Tricep Dumbbell Press (2 arms)
Set 1: 105lbs x 7
Set 2: 105lbs x 7
Set 3: 105lbs x 7
Tricep pressdown (rope attachment)
Set 1: 100lbs x 10
Set 2: 100lbs x 10
Set 3: 100lbs x 8
AR's Diet Pimp! ~HOF~
Today's Workout: Chest & Shoulders
4-7 rep range
Flat Barbell Bench Press
Set 1: 285lbs x 10
Set 2: 285lbs x 7
Set 3: 285lbs x 7
Incline Barbell Bench Press
Set 1: 245lbs x 6
Set 2: 225lbs x 5
Set 3: 205lbs x 8
Incline Dumbbell Fly's
Set 1: 40lbs x 10
Set 2: 40lbs x 10
Set 3: 40lbs x 10
Pec Deck
Set 1: 160lbs x 10
Set 2: 150lbs x 10
Set 3: 150lbs x 7
Seated Military Barbell Press
Set 1: 165lbs x 6
Set 2: 155lbs x 7
Set 3: 135lbs x10
Modified Lateral Raise
Set 1: 20lbs x 10
Set 2: 20lbs x 8
Set 3: 20lbs x 7
Rear Delt Fly (dumbbells)
Set 1: 20lbs x 10
Set 2: 20lbs x 10
Set 3: 20lbs x 10
Knowledgeable Elite ~ Respected Female Leader ~
Gbrice. I was members pics and you have put on quite the size lately. Must be these killer workouts and your dedication to diet. You are doing something right.
Pissing Excellence!
i agree with you GGR, he looks like he has put on a fair bit of mass
i am ready to see his cut, seems he stays more focused when cutting (just my opinion!)
loving the workouts man!
AR's Diet Pimp! ~HOF~
Thanks guys, I appreciate the kind words. I have put on some mass but way too much fat. I've been experimenting over the past 6 months in particular, and when you experiment, it doesn't always go as you'd hope.
Agreed RC, I am more focused when cutting. I've stated before that i'm an extremist; an all or nothing kind of guy. When I start making small allowances rationalized by the fact that i'm 'bulking', I tend to let it get out of control. When cutting, there are no allowances. It's a grind. I'm really looking forward to being able to see my muscles again... and veins... omg veins!
AR-Hall of Famer ~Diet Guru~
AR's Diet Pimp! ~HOF~
1) They already are.
2) I'll trade you some pecs for your delts any day.
AR's Diet Pimp! ~HOF~
Today's Workout: Back & Tri's
4-7 rep range
Wide Grip Lat Pulldown
Set 1: 200lbs x 6
Set 2: 190lbs x 6
Set 3: 180lbs x 7
Seated Row
Set 1: 190lbs x 7
Set 2: 190lbs x 7
Set 3: 190lbs x 6
Dumbbell Shrugs
Set 1: 100lbs x 10
Set 2: 100lbs x 10
Continued with shrugs on a machine, trying to hit different angles
Deadlift
Set 1: 365lbs x 8
Set 2: 365lbs x 7
Set 3: 365lbs x 5
Overhead Dumbbell Tricep Press
Set 1: 110lbs x 7
Set 2: 110lbs x 6
Set 3: 100lbs x 6
Tricep Pressdown (rope attachment)
Set 1: 110lbs x 10
Set 2: 110lbs x 10
Set 3: 110lbs x 10
Associate Member
Have you tried upper/lower split each muscle group gets hit 2 a weeek?
There are currently 1 users browsing this thread. (0 members and 1 guests)
Posting Permissions
Reply With Quote
