My Routine........

[Columbus]

Wanted to incorporate both heavy sets and light sets into my new workout plan and anted to know your thoughts. Diet is getting better, but goal is to gain as much lean mass as possible without cardio. Currently on HRT of 250mg so I feel like I can go days.....lemme know your thoughts:

MODAY - CHEST/CALVES - BENCH 5X5 RAMPING IT UP, THEN INCLINE BENCH 8-12, DEVLINE, FLYS AND DIPS - 6 SETS CALVES

TUESDAY - BACK - HEAVY DEADS 3-6 RANGE, THEN TBAR, DBELL ROWS AND PULLOVERS 8-12 RANGE

WED - DELTS - 5X5 PUSH PRESS, LATERALS, FRONT RAISES, REAR DELTS AND TRAPS ALL 8-12

THURSDAY - CHEST - SAME 5 BY 5 ON BENCH RAMPING FROM WWHERE I LEFT OFF MONDAY, THEN SWITCHING TO DBELL INLINE, DECLINE, DIPS, FLYS

FRIDAY - DELTS/TRAP - EMPHASIS ON HANG CLEANS 5X5, HIGH PULLS,. ONE PRESSING MOvement (i.e. arnoldss)

sat - off or lighjt arm day

Sunday legs - squats emp. 5by5, increasing weight by 5 lbs weekly, front squats 5 of 8, leg press 5 of 10.....curls aqnd extentions higher rep to finish


light am cardio 30 minute incline walk on sat and sun morning.....train in evening

diet is:
730 PRO CARB FAT
1/2 CUP OATS 5.00 27.00 3.00 150.00
1/2 CUP EGG BEATERS 18.00 - - 225.00
2 EGG WHITES 6.00 1.00 1.00 80.00
2TB PB 8.00 7.00 16.00 188.00
EZEKIEL ENGLISH MUFFIN 8.00 36.00 1.00 160.00

45.00 71.00 21.00 803.00

10
3oz Flank Steak 21.00 - 3.75 135.00
4oz Buffalo 36 3.00 180
1 1/2 CUP brown rice 3.00 69.00 3.00 330.00
60.00 69.00 9.75 645.00

1230
5oz chicken 33.75 - 3.13 162.50
1 CUP OATS 10.00 54.00 6.00 300.00
43.75 54.00 9.13 462.50

PRETRAIN 3PM
BANANA 1.50 35.00 0.50 121.00
MUSCLE MILK SHAKE 32.00 12.00 18.00 350.00

32.00 12.00 18.00 0 350.00
600ISH
5 PIECES OF TOAST 20.00 75.00 5.00 400.00
2 TB OF PB 9.20 60.00 4.00 320.00
4OZ CHX 8.00 6.00 16.00 210.00

17.20 0 66.00 20.00 0 530.00
900
1/2 CUP EGG BEATERS 12.00 1.00 - 65.00
20 almonds 10.00 10.00 18.00 200.00
1 SCOOPS BLEND 20.00 5.00 2.00 120.00
42.00 16.00 0 20.00 0 385.00
VEGGIES TO SNACK ON

239.95 288.00 97.88 - 3,175.50


currently on 300mg test cyp 4th week, will ramp to 600 add eq and tbol once I put on 10 lean lbs......

thoughts?

i.e. of todays chet routine

6'2, 165 prob 9-10% bf

Monday March 12, 2007
PM wt 166

INCLINE barbell
135x12 12 6
145x8 8 6
180x7-8 8
165x4 DROP 4
150x5 3
140x6 4

FLAT BARBELL (startHERE)
0X15
95 0.5
115.00 0.6 5
125.00 0.7 5
145.00 0.8 5
165.00 0.9 5
185.00 1.02 3
sb les

PECK DECKS
135x12 12
135+x10 10
135+x10 10
150x9 DROP 9
135x6 4
125x6 4

INCLINE FLY
30X10 10
35X10 10
40X10 10
45X10 10

DECLINE BURNOUT
145X10 10
155X8 8
165X6 6

Seated Angled Calf-raise:
45+20x10
45x+25x10
45x25x25x5
45+25x10 45+10x10
Standing Calf-raise:
180x10
280x10
360x5
280x5
180x10

[JohnboyF]

I remember you posting once saying you couldn't feel your feet cuz u ate so little....

I think you have lost all feeling in your brain during that time

[Columbus]

I remember you posting once saying you couldn't feel your feet cuz u ate so little....

I think you have lost all feeling in your brain during that time

I have nerve damage bro..thanks.....but I think this is finally on point, where I need to be.....agreed?

[Snrf]

columbus.....where u need to be is institutionalized, or at least tied up so you can't type

[Columbus]

HAHAH.....look at 99% of the posts on this board....junk. At least this has to do with bodybuilding.....at in your critues and I'll stop.

[TR'05]

Keep it to your log

[Johny-too-small]

I really think that you have some psycological issues. Please seek help. Have you not noticed that members on this board are ignoring you and a few respond just to make fun of you? The rest dont know better yet because they have not been around long enough.

Im done for life with you. I will never ever read another thread that you post. Peace out, dude. Good luck in your journey of whatever the fvck.

[Doc.Sust]

lose the second press day. you dont need it, youare working out to many days a wk, 6 days is way to much IMO, 4days is plenty. also choose either decline or incline and alternate btwn the 2 wk to wk. throw out the clave on chest day and move them to leg day

[mavsluva]

To Columbus:

A boy approached his father one day to tell him about a goal that he had just established. The boy was overly excited because he saw an opportunity to do something in an attempt to impress his father more than he had ever done so in the past. The boy locates his father and tells him, "Dad, guess what?". The dad replies, "What's that son?". Their dialogue continues as follows:

Son: I'm going to run a marathon.
Father: Run a marathon?
Son: That's right!
Father: But you've never run a mile in your life!
Son: Oh don't you worry about that. You see, I've created this perfect plan and if I follow it precisely, then I will succeed.
Father: That sounds really promising, Son, but shouldn't you set your sights on something more realistic before throwing yourself out like that?
Son: No, dad. My plan is too perfect. It will not fail me.
Father: Well alright then. Good luck to you!

The boy begins to prepare for the marathon by slowly working his way up to a reasonable distance. He accomplishes his very first milestone by successfully completing 1 mile of jogging without having to walk. He continues his training for the next several months and things are materializing for him just as planned.

The day of the marathon appears and the boy is ready to go. His training was executed just as planned and there's no way that he can fail. The boy anxiously awaits the sound of the gun shot for the race to begin. The gun goes off and the race officially begins. The boy makes his way through the start line and dashes down the road that will ultimately lead him to glory.

Several hours pass by and there's no sight of the boy. The boy's dad anxiously awaits at the finish line for him, but no sign of him. The race is now 6 hours deep and there's still no sign of his son. The boy's dad begins to become overly concerned when the very last race participant crosses the finish line, yet there's still no sign of his son. His dad, in a panic attempt, rushes down the marathon path to find his son sitting on the curb with his face buried in his hands at mile number 3. The dad quickly approaches his son and their dialogue goes as follows:

Dad: Son, are you okay?
Son: No, I'm not.
Dad: What happened? Why didn't you finish the race?
Son: Because my plan failed.
Dad: Your plan failed? What exactly was your plan?
Son: Well, I trained for 26 days, each of which I completed 1 mile. I just figured that if I could run 1 mile, 26 times that the marathon would be no sweat.

Moral of the story: The numbers of his plan did add up in the end, but it didn't properly address the success of the outcome.

[Thin Ice]

To Columbus:

A boy approached his father one day to tell him about a goal that he had just established. The boy was overly excited because he saw an opportunity to do something in an attempt to impress his father more than he had ever done so in the past. The boy locates his father and tells him, "Dad, guess what?". The dad replies, "What's that son?". Their dialogue continues as follows:

Son: I'm going to run a marathon.
Father: Run a marathon?
Son: That's right!
Father: But you've never run a mile in your life!
Son: Oh don't you worry about that. You see, I've created this perfect plan and if I follow it precisely, then I will succeed.
Father: That sounds really promising, Son, but shouldn't you set your sights on something more realistic before throwing yourself out like that?
Son: No, dad. My plan is too perfect. It will not fail me.
Father: Well alright then. Good luck to you!

The boy begins to prepare for the marathon by slowly working his way up to a reasonable distance. He accomplishes his very first milestone by successfully completing 1 mile of jogging without having to walk. He continues his training for the next several months and things are materializing for him just as planned.

The day of the marathon appears and the boy is ready to go. His training was executed just as planned and there's no way that he can fail. The boy anxiously awaits the sound of the gun shot for the race to begin. The gun goes off and the race officially begins. The boy makes his way through the start line and dashes down the road that will ultimately lead him to glory.

Several hours pass by and there's no sight of the boy. The boy's dad anxiously awaits at the finish line for him, but no sign of him. The race is now 6 hours deep and there's still no sign of his son. The boy's dad begins to become overly concerned when the very last race participant crosses the finish line, yet there's still no sign of his son. His dad, in a panic attempt, rushes down the marathon path to find his son sitting on the curb with his face buried in his hands at mile number 3. The dad quickly approaches his son and their dialogue goes as follows:

Dad: Son, are you okay?
Son: No, I'm not.
Dad: What happened? Why didn't you finish the race?
Son: Because my plan failed.
Dad: Your plan failed? What exactly was your plan?
Son: Well, I trained for 26 days, each of which I completed 1 mile. I just figured that if I could run 1 mile, 26 times that the marathon would be no sweat.

Moral of the story: The numbers of his plan did add up in the end, but it didn't properly address the success of the outcome.

Cool story; I'll remember that one.

By the way, I'm relatively new to this site, so I'm not familiar with all of the members. Why is everybody hating on Columbus? :

[JohnboyF]

Cool story; I'll remember that one.

By the way, I'm relatively new to this site, so I'm not familiar with all of the members. Why is everybody hating on Columbus? :

Because everyday he posts a new diet and workout... so many hall of famers/vets have told him things but he just wants to overtrain and do things his way.

[audis4]

Omg!

[IBdmfkr]

That was a great story Mav. A lot can be taken from it.

[Columbus]

Good story, but how does it relate, numbers dont add up? I'm finding as long as I have a guide, bulking is pretty easy....just eat, eat often, eat clean and never be hundry....so I get the above meals in, then If I feel like I need something else, I grab it........I know I am going to lose some cuts....I also know I am on the high end of hrt which allows me a CUSHION per se that many dont have and I can eat even moire.......PLUS, and audi you can laugh, but I have ALL the knowledge tools and gear to cut and get shredded again. How many can say that.....I mean look how many struggle losing weight.........my rouble is the opposite but Im learrning....

[Doc.Sust]

you have to learn that lees is better,overtraiing is a huge factor

[Doc.Sust]

your diet however looks fine

[Columbus]

str8 rows (new swapped from tbar rows)

x12 x10 x8 x8 x8 x10


DEADS 0x8 135x5 255x5 285x4
265x5 290x4
v barLAT PULLDOWN 140x8 140x8 160x3-4 - too hvy 130x4 110x8
same

Dbell row (high) bench 70x8 80x8 90x4 70x5
75x8 85x8 95x4 75x5

Wide pulls 110x12 120x10 120x10 130x8
same
better??

[mavsluva]

str8 rows x12 x10 x8 x8 x8 x10


DEADS 0x8 135x5 255x5 285x4
265x5 290x4

v barLAT PULLDOWN 140x8 140x8 160x3-4 - too hvy 130x4 110x8
same

Dbell row (high) bench 70x8 80x8 90x4 70x5
75x8 85x8 95x4 75x5

Wide pulls 110x12 120x10 120x10 130x8
same
better??

Question: How are you going to know if this is "better" or not? Looks prettier on paper?

[Columbus]

Better meaning less overtraining.........the numbers were suppose to be bold they are my todays goals.....is it a good routine?

Lemme fix the boldness

[mavsluva]

Better meaning less overtraining.........the numbers were suppose to be bold they are my todays goals.....is it a good routine?

Lemme fix the boldness

I was doing some lower body exercises the other day and I had a guy in the gym compliment me on my physique. He asked me about my routine, and I said to him, "Honestly, I really don't have one that calls for a defined number of set or repetitions." He then asked me, "Well how do you monitor your results?". I then said, "I look in the mirror."

I've shared lots of pictures of myself and my progress on this board, but what you won't find is a breakdown of my diet. Why? Because I've found something that works for me and there's a good chance that it may only work for me. I'm quite certain that the members of this board will tell me to do this and that, but in reality, I know my body and how it responds to what I give to it better than anyone. So when you ask, "Is this a good routine?", does it really matter? A routine or plan means nothing until it's put to the test.

If you were really adhering to a plan or routine, then you would know the answers to your own questions without having to ask them.

[Jason865]

From what I read that is a terrible workout. You are hiitting delts 4x a week and the volume and iintensity needs to be changed if you are going to hit muscles 2-3x a week and train 6 days a weeek.



"The body doesn't know muscles. It only knows movements."

-Mel Siff

"If you are still training body parts and not movements, you have missed a signifigant amount of information written on the subject of resistance training in the past 10 years."

-Mike Boyle

[*Narkissos*]

That was a great story Mav. A lot can be taken from it.

Agreed.

Glad to have you around Mavs.

[Columbus]

From what I read that is a terrible workout. You are hiitting delts 4x a week and the volume and iintensity needs to be changed if you are going to hit muscles 2-3x a week and train 6 days a weeek.



"The body doesn't know muscles. It only knows movements."

-Mel Siff

"If you are still training body parts and not movements, you have missed a signifigant amount of information written on the subject of resistance training in the past 10 years."

-Mike Boyle

from what you read, its working.............thnx though

[SpartanStrength]

Jason what exactly do u mean by those 2 quotes at the bottom, i mean i understand them, but how do u apply them?

[Thin Ice]

Because everyday he posts a new diet and workout... so many hall of famers/vets have told him things but he just wants to overtrain and do things his way.

Oh. I can see how that would get annoying.

There's a lot of talk of "overtraining". Given that I work each muscle group once a week, how can I tell if I'm overtraining? That is, how sore should I be after a workout, and for how long? Should the muscles just be tight, or should they truly be sore? Should I feel it for only one day after the workout, or two?

[Doc.Sust]

str8 rows (new swapped from tbar rows)

x12 x10 x8 x8 x8 x10


DEADS 0x8 135x5 255x5 285x4
265x5 290x4
v barLAT PULLDOWN 140x8 140x8 160x3-4 - too hvy 130x4 110x8
same

Dbell row (high) bench 70x8 80x8 90x4 70x5
75x8 85x8 95x4 75x5

Wide pulls 110x12 120x10 120x10 130x8
same
better??

again way to much back work, do the deads, and than pick a row and than a pulldown motion, limit yourself 3 - 4 sets tops. you lat day and every day training is just too much, if you choose to listen great, but if you plan on not listening and not taking anyones advice, and not changing your mistakes, why do you ask?

[Columbus]

i train 6x a week...so do many

and I cut my trainig wayyy down.used to do 5-6 sets just for deads.....now its two working sets thnx to you......

[Jason865]

from what you read, its working.............thnx though

Anything will work for a beginner.

[Columbus]

whos a begginer??

[Jason865]

6'2, 165 prob 9-10% bf

Those are the stats of a beginner

[Columbus]

nah.....transitioning from a disorder, i.e. triathelelte.....

[Jason865]

I did not say a beginner at Triathlons, but clearly a Bodybuilding beginner. It's fine if you think that workout is good, if you stick to weight training you will learn what you are doing in a year or two.

Good luck with your goals

[boostedevo8]

dude I think this thread is a waste of internet space.....every time I read this guys threads it the same crap with different words.....dude listen to these people do what they tell you and just go work out ....they know what there doing , but you obviously don't......all I see is you arguing to try to prove a point that is useless......so then why do u ask for peoples thoughts if all your gonna due is challenge there statements when your the obvious one that needs help..........I think you need to sit back and read all you can before you start posting the same crap over and over again......

oh and by the way go eat something.......no harm intended by the way

[JC2007]

I didn't read this whole thread, just wondering what's with the mass amounts of sets? If you blast the muscle like a man you're not gonna be able to do all this shit...

PS - Get the hell off the juice.

[Columbus]

http://forums.steroid.com/showthread.php?t=289057
http://forums.steroid.com/showthread.php?t=290884


yea...this is a better post.........

[boostedevo8]

wow get a life.......can some one lock this damn thread plz

[TR'05]

Why would you post JC's threads?

[mavsluva]

http://forums.steroid.com/showthread.php?t=289057
http://forums.steroid.com/showthread.php?t=290884


yea...this is a better post.........

Actually, those posts are good. The guy had a real question and was truly seeking real answers.

[*Narkissos*]

http://forums.steroid.com/showthread.php?t=289057
http://forums.steroid.com/showthread.php?t=290884


yea...this is a better post.........

Yes.. they ARE better posts.

One is a legitimate training question.. and i'd bet my money on the fact that he'll listen.

The other is an atypical dietary question... 'atypical' being relevant.

Another factor that makes them plainly superior to your threads is the fact the poster your chose to make an example of, does not repeat the same damned thread every damned day.

Further..he doesn't do it on multiple forums.

re: Getbig



Heck.. i think i'll respond to HIS threads... It'll be a perceivably better use of time.

-Narkissos

[TR'05]

^bingo