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09-22-2009, 07:45 PM #1
Eatrainrest and others
Eat you helped me so much at my last plateau and now I hope you, and others, will again.
21 163.5 lbs
8%bf
trt dose with levels at 800
I am trying to clean bulk and my thread on that can be seen in the diet section so input appreciated.
I have hit a plateau with progress and think I need to switch up my training schedule. Below is what it was and I am looking for advise on how I should change my reps and exercises around so that I can maximize my bulk. I will never be calorie deficient so I was thinking I can work a little harder than I was on my cut. Chest and arms lag, legs are really far behind.
Old Schedule
Chest routine
3 flat bench - 4, 4, 12
3 incline barbell/dumbbell - 4, 4, 12
2 decline flys - 8-12, 8-12 *focus on ultra slow reps with great range of motion
Back routine
3 pullups- max, max, max
3 pulldowns - 10, 8, 6
3 cable rows (wide grip) - 10, 8, 6
3 dead lifts 4, 4, 12
Bicep routine
3 seated curls 8, 8, 8
3 flat bb curls 10, 10,10 (cant go heavy with these due to fracturing both arms many times)
3 bb curl (cord) 12, 10, 8
New Tricep routine
4 Dips 6, 6, 16
3 overhead dumbbell 8, 6, 6
3 tricep pushdown 10, 8, 6
Delt routine
4 military press 12, 10, 10, 10 (heavy hurts real bad, behind the neck seems to be making progress)
3 lateral raise (cord) 8, 6, 6 (Rotate between this and bent over for rear delts weekly)
3 upright rows 8, 8, 16
Leg routine
3 squats 4, 4, 12
3 Lunges (distance) approximately 16, 10, 8
4 leg extension 12, 12, 10, 6 drop 8
4 seated leg curls 12, 12, 10, 6 drop 8
6 seated calf raises 12, 10, 10, 8, 8, 6 drop 10
Old Split
Day 1
Legs
Day 2
rest/ cardio only (cut)
Day 3
Chest/Back (superset)
Day 4
Rest
Day 5
Arms/ shoulders
Day 6
Cardio
Day 7
back to day 1
I made great gains on this program. Hope I can do it again
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