Bajan's Training routine.

[BajanBastard]

Training routine

Day one: Chest&Tri’s

Chest. A.M
Incline DB press 5 sets (final set is a ‘rep out’)
Flat DB press 4 sets
Incline BB press 3 sets
Incline flyes 3 sets
Wide push ups 2 (rep out sets)



P.M Triceps


Close grip BP. 5 sets (final set is a ‘rep out’)
Dips 4 sets
C-bar Overhead extensions 3 sets
Pushdowns 3 sets
Close push ups 2 set (rep out sets)


Day two: Quads&Hams

AM: Quads

Squats 6 sets. (final set is a ‘rep out’) *puke*
Leg press 4 sets
Leg extensions 6 sets
Leg extensions 2 sets (rep out)


PM: Hams

Deadlifts 8 sets (light)
Seated ham curl 6 sets (final set is a ‘rep out’)


Day 3

Delts&calves

AM: Delts


Seated mil press 5 sets (final set is a ‘rep out’)
Seated BD press 4 sets
Lateral Raises 3 sets
Bent over raises 3 sets
Seated DB press 2 sets (rep out sets)


PM calves

Standing calf raises 7 sets (final set is a ‘rep out’)
Seated calf raises 7 sets (final set is a ‘rep out’)


Day 4

Back en’ Bi’s

AM Back

Deadlifts 4 sets
Pull-ups 4 sets (all sets to failure)
T-bar rows 4 sets
One arm DB rows 3 sets
Seated machine rows 2 sets (rep out set)


PM: Bi’s

Standing barbell curls 4 sets
Seated DB curls (alt) 4 sets
Preacher curls 3 sets
21’s 2 sets




Day 5

Traps and forarms

AM: (whole workout)

Barbell behind the back shugs 4 sets
DB shugs (kneeling) 4 sets

Forearms

Barbell Wrist curls 5 sets (final set rep out)
Reverse wristcurls 5 sets (final set rep out)


Rest two days and repeat.

Sets and reps explained.

My work sets are not to failure. After a 2-3 set warm up of the muscle being worked with a ‘light’ compound movement, usually the 1st exercise I’m doing, with ½ the weight of the 1st work set. For the 1st set I use a weight that I can get say 8-10 reps with but only do 6 reps, I keep the rep range the same but increase the weight.

Example: Chest

Warm-up
Exercise: Incline DB press

Set one 80 lbs 6 reps
Set two 90 lbs 6 reps
Set three 100lbs 6 reps
Set four 110 lbs 6 reps

The ‘rep out set’ is where I induce muscle failure.
A weight that is roughly 40-60% of the weight of the final work set is used. In this example it’s 45-65 lbs. I’ll use this weight to do as many reps as I can to induce muscle failure. Twice. Then I’m done. A ‘rep out’ may also be done at the end of any particular exercise if I feel like it.

I don’t believe in ‘overtraining’ just under eating and not getting adequate rest.

I get enough rest and my marco-nutrient intake is up to par 90% of the time. I’ve been out of the gym for a while and I’m now motivated, recharged and ready to go.

Priority body parts Legs, Back, Bi’s and calves IMO weak

Tri’s ok, chest good, delts………..well due to genetic factors my delts tend to get errrrrrr a little ahead of my other upper body parts. I’ve got 17’ arms and when I was at the top of my training prime a few months ago my delts made em look like 13’.

Nark will be able to give me (and you) a much more objective look at my physique if he posts here.

That’s it did I miss anything?

[Hackamaniac]

thanks for posting that bro much appreciated

[chest6]

Arms look much much bigger than 17" in your avatar...

[BajanBastard]

Arms look much much bigger than 17" in your avatar...

Cuz that en't me

[*Narkissos*]

Good to see you back training consistently.

Good luck

[JohnboyF]

Big K.i.g do you find the Am/PM split to be effective? Do u have it laid out like that becuase of time constraints?

Thanks

[taiboxa]

kilgor.. GIVE ME MY WALLET ><

[Hackamaniac]

Arms look much much bigger than 17" in your avatar...

I always thought that was you as well

[abokeef]

I always thought that was you as well

Me too...........

[taiboxa]

after u do this weird thing HIT THE IRONMAN ROUTINE UP and the modify it to fit ur needs IT is one of the most malluable routines i know and works great for me

[guest589745]

Arms look much much bigger than 17" in your avatar...

ITS TROY ALVES!!!!!!!!!!!!! AAAAAGGHHHHHHHHH!!!!!!


You think the am/pm split is optimal K? What are the pros/cons of it?

[guest589745]

I always thought that was you as well

Have you never seen troy alves??!!!!!

THIS is Bajan, not troy..............

[BajanBastard]

Rofl!! Asshole!

I like the split. You can effectively hit each body part to stimulate muscle growth.

[chest6]

ITS TROY ALVES!!!!!!!!!!!!! AAAAAGGHHHHHHHHH!!!!!!


You think the am/pm split is optimal K? What are the pros/cons of it?

dont know who that is?

[guest589745]

dont know who that is?

Please tell me yer kidding.............




I used to not like his physique until I saw him in a video, that guy has a "unique" look IMO. His vascularity etc, Somethin about 'em, looks killer.

[guest589745]

Would you change the routine at all if you werent on the same cycle (if you are??) or not?

[abokeef]

Have you never seen troy alves??!!!!!

THIS is Bajan, not troy..............

Yahh you are right. but he looks way smaler in the avvy.....lol

[*Narkissos*]

So where's the training already?>

[BajanBastard]

So where's the training already?>

I'm starting next week. I have to work all the this week and write some shit and try and get paid.

Or I'll start when i'm 'on'

[vitor]

I'm starting next week. I have to work all the this week and write some shit and try and get paid.

Or I'll start when i'm 'on'

When you start, could you set up your cycle, and the numbers on the weights youre using.

good luck!

[Liftnainez]

looking foward to following BB.. Good luck...

[Liftnainez]

any news?

[Anabolios]

ok so let me get this clear big klg is bajan bastard correct? i think i asked this before but im so confused

[BajanBastard]

Correct i'm klg/bajanbastard.

Looks like i won't be training until next week I got a job promotion (kinda) and gotta train-up the new CCIs

[guest589745]

Correct i'm flava flav.

Looks like i won't be training until next week I got a job promotion (kinda) and gotta train-up the new CCIs

subscribed..



..again

[Anabolios]

Correct i'm klg/bajanbastard.

Looks like i won't be training until next week I got a job promotion (kinda) and gotta train-up the new CCIs

thats already its money!! ur gonna be throwin benjamins and HGH out of the window of your bentley