my new workout

[Newyorkrockstar]

Ok changed up the workout routine created my out

Monday Thighs and Abs
Leg ext 4 sets 10-15
BB Squats 5-6 sets 8-12
Front Squats 4-5 sets 8-10
Leg press 6-7 sets 15-30

Floor Crunch 4-5 sets 20
Rope Crunch 4-5 sets 20
Leg raises 4-5 sets 20

Tuesday Chest and Bi's
Standing BB 4 sets 10-12
Incline db curl 4 sets 8-12
DB vertical 4 sets 8-12
Preacher curls 4 sets 8-12
Seated cambered bar curls 4 sets 8-12

incline press 4 sets 8-12
flat press 5 sets 8-12
incline fly 5 sets 8-12
incline DB fly 4sets 8-12

standing claf raises 4-5sets 20
seated calf 4-5sets 10-20
leg press calf 4-5sets 10-20

wednesday back tri abs
back pulldowns to front 4 sets 8-12
bent BB row 4sets 8-12
incline bench db row 4sets 8-12
close pulldown 4 sets 8-12
Deadlift 5 sets 8 - 12

french press 4 sets 8-12
one arm ext DB 4 sets 8-12
2 arm db ext 4 sets 8-12
DB kickbacks 4 sets 8-12
Rope/straight bar pushdown 4 sets 10-15

floor crunch 4-5sets 20
rope crunch 4-5 sets 20
leg raises 4-5sets 20


thursday shoulders and calves
Seated press 4-5 sets 10-20
Arnold BD press 4 sets 10-12(superset db lateral raises 10-12)
bent DB lateral raises 4sets 10-12
Reverse pec-deck fly 4 sets 10-12
Upright BB rows 4sets 10-12(superset BB shrugs 10-12)

standing calve raises 4-5sets 10-20
seated calve raises 4-5 sets 10-20
leg press calve 4-5 sets 10-20


FRI OFF

SATURDAY SAME AS TUES CHEST AND BI'S

[t-gunz]

dont like hamstring exercises?

how many sets i do for quads i do for hamstrings.

[Newyorkrockstar]

ok i just did my first monday workout yesturday ... and to answer your question before i go on when you go into like your sitting down in a chair position while doing squats and with right form and deep enough your hitt your hamstrings as well, thats why im doing 2 diff squat excerises ....

i started lite 2 warm up sets 70lbs single leg ext then..
90lbs 4 sets 15 reps and a 5th set with 110lbs 10reps
BB squats
225lbs 5 sets 10reps last set bumped up to 275lbs 6 reps
Front squat
185lbs 10 reps 4 sets then 5th set 225lbs 8 reps
leg press
360lbs 4 sets 30 reps 5th set 450lbs 15 reps

floor crunch 20reps 5 sets
rope crunch 60lbs 5 sets 20 reps
leg raises 4 sets 20 reps


my legs felt very tight and as i was doing front squats i felt my core working to keep the weight stable and after hitting abs felt huge burn... so far the best leg workout that ive done without going heavy in a long time loving this new program already...

[Newyorkrockstar]

tuesdays work out went well my legs are sore from yesturdays thigh and ab workout... heres how today went

BB standing curls warm up 2 sets then...
4 sets 115lbs 10 reps
4 sets incline BD curls 45lb DBs 10 reps
4 sets preacher curls 90lbs 8 reps
4 sets camber bar machine laydown curls

flat bench 225lbs 3 sets 12 reps 4th set 275lbs 4 reps
incline DB press 95lb DBs 4sets 10 reps
stand cable flys 100lbs 4 sets 10 reps


felt alittle fatigue i dont know if this is the hgh or just a long day but all and all i had a good pump until the end ... i guess its a new routine and im have to get used to it ..im sore as fuk tho lol ...

[Newyorkrockstar]

Wednesday back tri and abs

Front pulldowns 220lbs 4sets 8 reps (2 warm ups with 180lbs)
Bent bb row 180lbs 4sets 6 reps
Bent db row 100lb db's 4sets 10reps
Close grip pulldown 200lbs 4sets 8reps
Deadlifts 225lbs 5sets 8reps

French press 80lbs 4sets 10reps
One arm ext 35lbs 4sets 10reps
Straight bar pushdown 120lbs 4sets 10reps

Rope crunch 60lbs 4sets 20reps
Leg raises 4sets20reps


I was pumped thru whole workout didn't go very heavy upping all weight next week... Feeling full from past 2 days workouts... Just started winny into my cycle think that's where pump came from.... Biceps felt hard but no problem from doing them the day before and doing back today actually felt stronger ... I'm looking more vascular and full at the sometime this might be my new fav. workout routine.....

[sleep.eat.train]

Yea you will hit your hammys with squats but you will also hit your quads with them so why do leg extensions? IMO you should do some leg curls to avoid muscle imbalance and postural problems.

[tbody66]

Nice workout program, I also like the sets/reps/poundages. I will have to disagree with you about the squat being sufficient for the hamstrings. I personally don't like the leg curls, no machine fits me comfortably, but I do know for a fact that no exercise works the hamstring like a properly performed stiff legged dead lift, four sets of these after squats and I think your legs would be completely toast. Just my opinion.

I am curious to see the shoulder workout numbers, as, from the avy, that appears to be your lagging bodypart, and the belly a little distended, anyway, not bagging, just commenting. You look good, but you are on your way to great, couldn't get there without some honest input, at least that's the way I want it.

[Newyorkrockstar]

Nice workout program, I also like the sets/reps/poundages. I will have to disagree with you about the squat being sufficient for the hamstrings. I personally don't like the leg curls, no machine fits me comfortably, but I do know for a fact that no exercise works the hamstring like a properly performed stiff legged dead lift, four sets of these after squats and I think your legs would be completely toast. Just my opinion.

I am curious to see the shoulder workout numbers, as, from the avy, that appears to be your lagging bodypart, and the belly a little distended, anyway, not bagging, just commenting. You look good, but you are on your way to great, couldn't get there without some honest input, at least that's the way I want it.

i love the input keep it coming, i appreciate the honestly ... and yes my shoulders are my weak point my left shoulder is always bothering me but it hasnt been acting up and the pain is almost gone from the hgh, its helping alot and yes my avy is my relaxed stance and my belly is deff coming out alittle since im bulking and its tough not to get alittle fat, im done with bulking for now that is why i started this program and now doing abs twice a week and i am deff seeing some progress im going to put up a new avy up showing that ... the avy up now was before i started this program i have a quick metabolism so its easy for me to shredd... and i will now deff throw in dead lifts or some leg curls in the mix for my hammys... Keep you posted on shoulders later today.

[tbody66]

good, good, glad to hear all that. Apparantly when you shave though you break out in stars and letters....weird!!!

[Newyorkrockstar]

good, good, glad to hear all that. Apparantly when you shave though you break out in stars and letters....weird!!!

yea it runs in my famliy... damn genes .. you should see my brother he breaks out in skulls and bones

[Newyorkrockstar]

Ok so today had the sickest growth headache but went away before training....
Thursday shoulders and calves
Seated bb press 2 warmup sets 135lbs
4sets 185lbs 8 reps very good form nice and slow bb came all the way down below chin ..felt it hardcore
Arnold db press
4sets 80lb db's 10reps superset with 35lb DB's lateral raises burned like shoulders were on fire
Bent DB lateral raises
4sets 30lb db's 10reps
Reverse pec deck fly machine 120lbs held for 2 seconds for nice burn 10reps
Upright bb rows
4sets 135lbs 12 reps sup set shrugs BB 405lbs 10reps

Ummm I forgot to do calves I was so hungry ran to get a shake at the food bar inside gym realized it too late but I will hit them hard on Saturday with chest and biceps

My triceps from yesterdays work out are feeling very hard btw and my back has never felt so sore and hard ... Loving this new workout program .....

[tbody66]

nothing shabby about that shoulder routine! Good job, don't forget those calves.

[Newyorkrockstar]

I know I was really debating going back and hitting them after my shake ... Can't believe I totally forgot to hit them with my routine ... Well Saturday is chest biceps and calves I will hit them deep n concentrated

[baseline_9]

I hate the volume!!

20 sets for triceps !!!!


Whats going on man, do u not like training hard and balls to the wall?

HIT

[Newyorkrockstar]

I hate the volume!!

20 sets for triceps !!!!


Whats going on man, do u not like training hard and balls to the wall?

HIT

Read post # 5 i did only 12sets and this is a new program coming off a low volume set heavy old program i change it up ever few months to shock the muscle, high volume isnt bad unless your always doing it.. its all about mixing it up .. plus if my tri's are more sore with this new workout then my old then i did something right... my last routine was was 9 sets of tri's.... so the proof will be in that nice yummy pudding .. and again im going light and adding weight every week this is just my first week with this new workout routine.... stay tuned

[baseline_9]

I was refering to the OP where it was 20 sets

Dont count on muscular soreness as a tool to determin if a routine is good or bad

And the key to growth is progression

You can mix it up all u want but if ur not progressing ur not growing

Weight progression is more important than most think...

The 'biscuit' plates are ur best friends for continued progress

Gd luck

[Newyorkrockstar]

I was refering to the OP where it was 20 sets

Dont count on muscular soreness as a tool to determin if a routine is good or bad

And the key to growth is progression

You can mix it up all u want but if ur not progressing ur not growing

Weight progression is more important than most think...

The 'biscuit' plates are ur best friends for continued progress

Gd luck

Ok, so i am going lower then my normal weight for this new program so i can get used to the routine and from the weight i start this week im going up every week in weight... for example.... my last workout routine i would do 315lbs squats 4 sets of 8 reps this new routine i did 225lbs 4 sets 10 reps and bumped up to 275 last set for the 5th set doing 6 reps ... now next week im going to do 275lbs 4 sets 8 reps and last set, the 5th set, doing 325lbs 6 reps and so on and so forth so i would say thats progress and a good strategy .. what do u say?

[baseline_9]

I say 'use it or loose it'

I have an overall negative feeling towards this thread and routine simply because i dont like volume training

Since you are now squatting less weight for more sets your legs are becoming better at this, endurance

Personally id much rather see you add 5lbs to ur squatt evey two weeks or add another set at the same weight with the same reps, then after a few weeks drop the extra set and add weight,,,than add a load of sets and lift less


I just done believe in volume, it works yes but i dont thi k its the best thing that one can do

But hey, thats just my opinion

[Newyorkrockstar]

I say 'use it or loose it'

I have an overall negative feeling towards this thread and routine simply because i dont like volume training

Since you are now squatting less weight for more sets your legs are becoming better at this, endurance

Personally id much rather see you add 5lbs to ur squatt evey two weeks or add another set at the same weight with the same reps, then after a few weeks drop the extra set and add weight,,,than add a load of sets and lift less


I just done believe in volume, it works yes but i dont thi k its the best thing that one can do

But hey, thats just my opinion

please provide me with links or sources for your "negative feeling" on volume training ...

[baseline_9]

please provide me with links or sources for your "negative feeling" on volume training ...

Look up;

HIT
DC
Dorian Yates

If u like the volume then stick with it, im sure you will get results

I just prefer HIT or DC

[Newyorkrockstar]

i have done HIT most of the 10 years i have trained and had my squats up to 415 pounds i strongly believe in it, but now i feel a change wont hurt and might even help me get to next step..

[smashingbox]

I am a total noob, and thus this question is probably dumb... but after doing chest tue, then tris wed, do you not find this limits your ability to do shoulders on thur? I only ask because I know when I do tris they are tender for 2-3 days sometimes, and I wouldn't be able to military/DB press nearly as much if i had done them the day before.

[Newyorkrockstar]

I am a total noob, and thus this question is probably dumb... but after doing chest tue, then tris wed, do you not find this limits your ability to do shoulders on thur? I only ask because I know when I do tris they are tender for 2-3 days sometimes, and I wouldn't be able to military/DB press nearly as much if i had done them the day before.

If I feel I can't I just take off on thur and do it friday since friday is my off day I set it up in that matter ... And again if I feel I can't do chest nod biceps on sat cause of that I do it Sunday ... I'm on a cycle and hgh right now and I heal very quick so I haven't had a problem

[Newyorkrockstar]

Ok so yesterdays chest and bicep workout went better the Tuesdays I feel a lot strong less fatigue .. I'm going to workout in the weekends more often lol anyway...
Flat bench press
5 sets 275lbs 6 reps added 2 more reps and did this 275 for whole 5 sets
Incline db press
4 sets 110lb db's 8reps increase of 15 pounds (30lbs from 185lbs to 220lbs )crazy pump thru these sets
Incline fly cables
4set 100lbs 10reps


Standing bb curls
4sets 115lbs 10reps
Preacher curls
4sets 100lbs 10reps increase in 10lbs
Incline curls DBs
4sets 50lbs 8 reps increase 5lbs (10lbs total)

Calve machine seated single leg raises
4sets 90lbs 12reps
Calve raises leg press machine
4sets 325lbs 10reps
Standing calve raises
4sets 315lbs 10reps

Very intense pump whole workout and lots of energy .... Increased production lol

[tbody66]

Ok so yesterdays chest and bicep workout went better the Tuesdays I feel a lot strong less fatigue .. I'm going to workout in the weekends more often lol anyway...
Flat bench press
5 sets 275lbs 6 reps added 2 more reps and did this 275 for whole 5 sets
Incline db press
4 sets 110lb db's 8reps increase of 15 pounds (30lbs from 185lbs to 220lbs )crazy pump thru these sets
Incline fly cables
4set 100lbs 10reps


Standing bb curls
4sets 115lbs 10reps
Preacher curls
4sets 100lbs 10reps increase in 10lbs
Incline curls DBs
4sets 50lbs 8 reps increase 5lbs (10lbs total)

Calve machine seated single leg raises
4sets 90lbs 12reps
Calve raises leg press machine
4sets 325lbs 10reps
Standing calve raises
4sets 315lbs 10reps

Very intense pump whole workout and lots of energy .... Increased production lol

Impressive indeed! But I can do flat bench 5x5's with 275lbs, maybe I could even hang with you through an entire workout!

[Sicko]

Looks good to me NYR, look forward to the continued progress log...

[carbman]

Look up;

HIT
DC
Dorian Yates

If u like the volume then stick with it, im sure you will get results

I just prefer HIT or DC

Hey man! I just wonder how well DC is suited for muscle hypertrophy?? I know it will lead to myofibrillar hypertrophy (strengh not mass) but what about sarcomeric hypertrophy (mostly mass)? Of course more strenght and/or power is needed for increased muscle size but if my only concern is size, is it better to select an ordinary hypertrophy program and include maybe 5x5 with the core exercises to support strenght (squat, deadlift, bench presses, presses)??
I have now trained with DC about two months and about to start my cycle in two months.. Is there anyone who has trained DC in his/her cycle and get very good results?

[Newyorkrockstar]

Thanks tbody and sicko... As for the benching 275lbs tbody I want to get back to where I was a year ago when I didn't take that year off and basically went in reverse with smoking cigg and eating crap, not working out before all that I was doing a easy 315lbs 8 reps no spot all by my lonesome lol for the entire 3 or 4 sets ... I was over 200lbs and very vascular can't wait to get back to that size and shape

[Newyorkrockstar]

took yesturday off cause i had business meetings all day and night... changing the schedule up doing chest and bi's calves today, thighs and abs on wednesday, then back tris calves thursday, shoulders and abs fri, sat sun off and monday back to normal schedule

[tbody66]

Thanks tbody and sicko... As for the benching 275lbs tbody I want to get back to where I was a year ago when I didn't take that year off and basically went in reverse with smoking cigg and eating crap, not working out before all that I was doing a easy 315lbs 8 reps no spot all by my lonesome lol for the entire 3 or 4 sets ... I was over 200lbs and very vascular can't wait to get back to that size and shape

I have no doubt you will get there soon, by the end of the physique transformation challange I'll bet. In my defense though, I'm 5' 6" 185ish and 44 years old. I'm just saying I'm sure we could have an intense training session together, without spending alot of time changing plates!

[Newyorkrockstar]

I have no doubt you will get there soon, by the end of the physique transformation challange I'll bet. In my defense though, I'm 5' 6" 185ish and 44 years old. I'm just saying I'm sure we could have an intense training session together, without spending alot of time changing plates!

I am deff going 150% for that challange, the hgh i started about a month ago should be in full force by the end of that contest maybe give it that little kick I need ... as for you and I having an intense training session I deff agree with you, to be honest I wish I can have a training partner, those extra spots on reps after failure can really hit those muscle fibers hard.

[tbody66]

I have burned through dozens of training partners over the course of my lifting life and am used to doing what I can and pushing it hard on my own, but no matter what anyone says you just can't push yourself as hard when you don't have a partner, not just a spotter, but someone who understands you and how to push you, support you and challange you.

[Newyorkrockstar]

Unbelievable work out today crazy pump all the way thru ... Prob cause I got a day extra rest lol...
Did chest before biceps this time...
Flat bench press
2 warmup sets 5 working sets 275lbs 8reps ... +2 reps
Incline db press
4sets 110lbs 10reps +2 reps
Incline fly cables
3sets 110lbs 8 reps +10pounds
Fly machine
3sets 180lbs 10reps... Chest was very tight and my veins were pumping out all over...was ready run thru walls at this point lol

Bb standing curls
4sets 125lbs 6reps +10pounds!!!
Incline db curls
4sets 50lbs 8reps
Db preach single hand curls
4sets 50lbs 8reps

Rope crunches
4sets 60lbs 20reps
Floor crunches
4sets 20 reps
Leg raises
4sets 20reps



Prob the most pump I had for a while I could have kept increasing the weight but I want to gradually do this ....

[Newyorkrockstar]

I have burned through dozens of training partners over the course of my lifting life and am used to doing what I can and pushing it hard on my own, but no matter what anyone says you just can't push yourself as hard when you don't have a partner, not just a spotter, but someone who understands you and how to push you, support you and challange you.

Very true I had a great training partner who was in the marines and had that one more set or one more rep mentality or eat this too lol it works, I had a morning and afternoon schedule, which was one body part in the a.m and another in the p.m I've never grew so quick!

[Newyorkrockstar]

Ok I decided I don't like this workout I have felt very fatigued might not be from this routine and might be. All I know is I'm not feeling it I took 2 days off from gh headaches and now that I tapered down feeling better.. Ok so today I put together new routine, well went back to old routine.....

Mon chest and tris abs
Tuesday back bi calves
Wednesday legs abs
Thursday shoulders calves
Friday bi tri abs
Sat off
Sun off

[Newyorkrockstar]

Today was chest tri abs

Flat bench press 3sets 275lbs 6reps (2warmups)
Incline db press 3sets 110lb dbs 8reps
Fly machine 3sets 180lbs 12reps

Laydown preacher bar extensions 3sets 90lbs
Overhead cable extensions 3 sets single arm 35 lbs 8reps


Floor crunches 20 reps 4sets
Rope crunch 60lbs 20 lbs 4sets superset leg raises 20 reps

[Newyorkrockstar]

tuesday back bi and calves
bb bent rows 2 warm up sets.. 3 sets 160lbs 6 reps
wide grip pull downs 3 sets 240lbs 6reps
deadlifts 3 sets 275lbs 6reps


sitdown preacher curls 3 sets 70lbs 8reps
bb standing curls 3 sets 95lbs 8reps


standing calve raises 3 sets 15reps
legpress calve 3 sets 15reps
sitdown calve raise machine 3 sets 90lbs single calve 10reps

[Newyorkrockstar]

wednesday legs and abs
single leg extensions 2 warm up sets 3 sets 90lbs 10reps
bb squats 3 sets 225lbs 8 reps
single leg hamstring curls 3 sets 70lbs 10reps
leg press 3 sets 275lbs 15 reps


floor crunch 3 sets 20 reps
rope pulldown 3sets 62lbs 20 reps
leg raises 3 sets 20reps

great few days fatigue wish .. not feeling tired and pumped before during and after workouts ... i guess going and sticking to what works .. works! lol now time to ramp up my gh since no more headaches and up the poundage on the lifts...

[Newyorkrockstar]

been out of it from the snow storm and xmas so heres last weeks log

thursday shoulders and claves

lateral raises
3 sets 40lbs 8 reps drop 30lbs 8reps
military press
2 sets warmup ... 2 working sets 205lbs 6 reps dropped to 185 4 reps dropped to 135 8 reps...
upright rows
2 sets 95lbs 15 reps

calve leg press 15 reps 3 sets
calve seated machine 3 sets 15 reps

Fri bicep tricep
bb curls
2 warm ups .. 2 working sets 125lbs 6reps dropped 105lbs 6reps dropped 85 6reps
incline db curls
2 sets 55lbs 6reps drop 45lbs 6 reps
preacher curls
2 sets 95lbs 8reps drop 75lbs 6reps drop 55lbs 6reps

ez bar laying down extensions
2 sets 85lbs 10 reps superset pulldowns
dips
2 sets 20 reps

yesturday i did chest and tri since i was snowed in monday and tues lol

bb chest press
2 warm up sets .. 2working 265lbs 6reps drop 245lbs 6 reps drop 225 6 reps
incline press
2sets 100lbs 8reps drop 85lbs 6 reps
cable flys
3 sets 100lbs 10reps

ezbar extensions laydown
2sets 85lbs 10reps superset close grip ezbar 85lbs 15reps
overhead single arm cable extensions
3 sets 35lbs