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How long have you done gymnastics? 
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Originally posted by J'Bo Monday Am: Legs Machine Squats: 5 sets of 3-5 reps (5 sec lower and 5 secs up) Wide Grip Deadlifts on Platform: 5 sets of 3-5 reps (same tempo) Lying Leg Curls: 5 sets of 4 reps (8 sec up and 1 sec lower) Standing Calf Raises: 3 sets of 8-10 reps (2 sec up, 2 sec pause, and 1 sec lower) Monday Pm: 11/2 hours of gymnastics This leg program looks familiar Are you still following that program? Moving to different phases when required?Tuesday: Rest Wednesday: Chest Flat Bench Press: 5 sets of 4-6 reps Pullovers: 3 sets of 8 reps Cable Cross Overs: 4 sets of 5-6 reps Tris (tri-set) Weighted Dips: 3 sets of failure Skull Crusher: 3 sets of failure Rope Pulldowns: 3 sets of failure I think you'll want to increase your reps on the press and x-overs...12, 10, 8, 6...I'd do only 4 sets bench, 3 of the x-overs and add another exercise, 3 sets...flyes, incline DB press, pec dec, etc....and make pullovers last exercise. tri's...reverse those exercises Thursday: Rest Friday: Shoulders Smith Machine: 4 sets of 10,8,6,5 reps going up the rack Lateral Raises: First Set: 8lbs, 10lbs, 12lbs, 10lbs, 8lbs (4 reps each weight). Second Set: 8lbs, 10lbs, 12lbs, 15lbs, 12lbs, 10lbs, 8lbs (3 reps each weight). Third Set: 10lbs, 12lbs, 12lbs, 12lbs, 12lbs, 12lbs, 10lbs (3 reps each weight). Fourth Set: 15lbs, 12lbs, 10lbs, 8lbs, 5lbs, 3lbs (til failure). Bent Over Rows: 3 sets of 12,10, 8, 6 reps going up the rack. Saturday: Rest Sunday: Back Seated Cable Rows: 4 sets of 6-8 reps Straight Arm Pushdowns: 3 sets of 4-6 reps Wide Grip Chins: 4 sets til failure Biceps Cable Curls: 4 sets of drop down reps til failure Incline hammers: 4 sets of 5 reps I'd put the chins first. Then cables, I'd increase the reps...similar to chest...12, 10, 8, 6 increasing w8 w/ each set. You also need another exercise here...t-bar rows, bent over bb rows, plate-loaded rows, etc. Increase your reps on the hammers....8-10. You need more variety...you might be better off doing 3 sets instead of 4 or 5 and adding another exercise to hit your muscles from a variety of different angles. Please let me know what you think of this training schedule. I put legs and shoulders by themselves because they need the most work. My triceps are strong so i put them with my weak chest and my back is strong so i put them with my weak bis. I also do abs on my shoulder days, but i could use some exercises to build my plates up. I usually do abs on a decline along with v-sits and leg raises to strengthen my abs and hip flexors. |
I love it and am starting phase 2 next week (as posted). I dont ever want to do anything else but the program you gave me. It rules.
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Originally posted by J'Bo Yah i got the no to DHEA from DP, facial hair and a deep voice really arent my thing. If i grow a penis however, i think it maybe fun. LoL. I will be sure to eat all my crap post w/o. Isnt it nessesary for people to consume a wide variety of foods to get all the nessesary nutritional needs? I hardly think that oatmeal, brown rice and sweet potatos are the only good sources of carbs on tis earth. If they are then i would rather be a fatty then eat like that forever. Thanks for the numbers on the calorie upage(?). What kinds of foods are good to add to my original diet that i was using? |
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Originally posted by J'Bo I definately saw white rice on the shopping list, believe me i read it twice.. |
You must have been dreaming- I highly doubt DPW8 would say eat white rice or anything white for that matter*sweetnlow DP*
white rice! As if!
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Originally posted by J'Bo OK for a second ther i thought i was going nuts. The shopping list does not say white rice on it, sorry. BUT the bulking diet does, so white rice here i cum baby.
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Originally posted by J'Bo Cable curls:Set one:10x30lbs, 10x20lbs, 10x10lbs Set two: 10x30lbs, 10x20lbs, 10x10lbs Set three: 10x40lbs, 10x30lbs, 10x20lbs (ouch! i was showing off again, man i love bis) Incline hammer curls: 10x10lbs, 10x10lbs, 10x10lbs (They kicked us out of the gym after this) Feeling good today, bis aren't sore like i thought they would be. Geuss i still have to go harder. Back is quite sore though. |
| Squats: 5x50lbs, 5x70lbs, 5x80lbs, 5x90lbs, 5x100lbs (i geuss i under estimated what i could actually lift). I will start at 80lbs next time |
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Originally posted by J'Bo That Chicken daddy guy sure gets riled up hey! |
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Originally posted by J'Bo Flat Bench Press: 12x30lbs, 10x40lbs, 8x40lbs Incline Flyes: 12x10lbs, 10x12lbs, 8x12lbs Cable Cross Overs: 12x30lbs, 10x30lbs, 8x30lbs Pullovers: 12x20lbs, 10x25lbs, 8x25lbs Triset: Rope Pulldowns: 15x30lbs, 10x40lbs, 8x40lbs Lying Overhead Extensions (with ez bar): 10x10lbs, 8x10lbs, 7x10lbs (these weights do not include the weight of the bar) Dips (done with 2 benches): 5, 6, 4 |
| (man i seem like a weakling, arent these weights low?) |
| (the 25ers are too heavy i think cause i have to work really hard to not arch my back, any suggestions on what to do?) |
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Originally posted by J'Bo Chest and Triceps Flat Bench Press: 12x30lbs, 10x40lbs, 8x40lbs |
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Originally posted by w8lifter Is this DB or BB? |
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Originally posted by J'Bo TCD: What do you mean by how many of those are work sets? |
| You gonna dis my legs? |
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Originally posted by J'Bo . Hey its been 2 days sans donut, you guys proud? you won't last...they're calling you...Here Donut Queen...here Donut Queen... so the junk food is saved for Wednesday's and one cheat food on Sunday. |
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Originally posted by J'Bo Monday: Chest and Triceps Flat DB Bench Press: 3 sets of 12,10,8 reps Cable Cross Overs: 3 sets of 12,10,8 reps Incline Flyes: 3 sets of 12,10,8 reps Rope Pulldowns: 3 drop sets of failure Skull Crusher: 3 sets of failure Wheel Barrow: 3 sets of 12,10,8 Would like to see some incline DB presses and Swiss ball flyes alternated every other week for your presses and flyes. Chest w/bis...not tris! Tuesday: Rest Wednesday:Shoulders Military Press (machine): 4 sets of 10,8,6,5 reps going up the rack Lateral Raises: First Set: 8lbs, 10lbs, 12lbs, 10lbs, 8lbs (4 reps each weight). Second Set: 8lbs, 10lbs, 12lbs, 15lbs, 12lbs, 10lbs, 8lbs (3 reps each weight). Third Set: 10lbs, 12lbs, 12lbs, 12lbs, 12lbs, 12lbs, 10lbs (3 reps each weight). Fourth Set: 15lbs, 12lbs, 10lbs, 8lbs, 5lbs, 3lbs (til failure). Bent Over Rows: 3 sets of 12,10, 8, 6 reps going up the rack. Alternate DB or Arnold presses, swiss ball presses, and cables for the DB raises each week...add a front raise, plate or cable Thursday:Rest Friday:Back and Biceps Wide Grip Chins: 3 sets til failure Seated Cable Rows: 3 sets of 12,10,8 reps Bent Over Cable Rows: 2 sets of 8-10 reps Cable Curls: 3 sets of drop down reps til failure Incline hammers: 2 sets of 10,8 reps Ez-Bar Curls: 2 sets of 10,8 reps looks good...back and tris here..not bis, add hypers or good mornings Saturday:Rest Sunday:Legs Machine Squats: 5 sets of 3-5 reps (5 sec lower and 5 secs up) Wide Grip Deadlifts on Platform: 5 sets of 3-5 reps (same tempo) Lying Leg Curls: 5 sets of 4 reps (8 sec up and 1 sec lower) Standing Calf Raises: 3 sets of 8-10 reps (2 sec up, 2 sec pause, and 1 sec lower) Alternate front squats and back squats too...use higher reps pyramid down, 10, 8, 6, 5...try Harrop leg curls and sitting every so often |
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Originally posted by J'Bo Flat DB Bench Press: 3 sets of 12,10,8 reps Cable Cross Overs: 3 sets of 12,10,8 reps Incline Flyes: 3 sets of 12,10,8 reps Cable Curls: 3 sets of drop down reps til failure Incline hammers: 2 sets of 10,8 reps Ez-Bar Curls: 2 sets of 10,8 reps |
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Originally posted by J'Bo Miss LeDix: Of course you can copy me! I like doing my bis with my chest because i find that my arms respond better. I dont like using machines either but i dont have a choice cause no girl will train with me. The guys just get annoyed cause i lift too light and we end up constantly loading and unloading. I feel safer with the machines. I would do a pec dec instead of the cable cross overs, but you may want to ask someone to teach you them cause they are great. The cable cross overs are a little harder to get the proper form down though, but once you do your chest stris come out nicely. I do cable curls cause it gives you a constant pulling motion and i can burn nicely. Try them out but i like to do overhead cables once in a while too. Try: Dumbbell curls, Incline hammers, and concentration curls or preachers. I do alternate arms when i do any hammer movements, but i do my DB curls with both together, but i usually use an easy bar instead. Miss LeDix you live in Florida? Did you check out my Florida residents i need help thread? My bf is down in Boca right now visitng his mom and checking the place out. We want to move to Florida. Maybe i can teach you cable cross overs. LOL. I love to anwser questions so keep em coming. Good luck, let me know how the workout goes. |
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Originally posted by J'Bo Ok where do i start? OH Boy DP: -What are swiss ball flyes? Flyes done lying back, hips down...on a ball This position: And i do triceps with chest because my back is strong and my bis are weak, and my chest is weak and my triceps are strong so i thought this would even them out. No? No, because you can get a better W/O when training for hypertrophy by not pre-exhausting tris from doing chest and bis from doing back -What are swiss ball raises? I said ball presses, NOT rasies....and it is a sitting shoulder press from the ball! And i switch the military presses to arnolds and/or DB presses? Yes, alternating weekly What kind of set/reps on the front raises? I dont know if i could possibly add anymore shoulder sets after this routine i feel like already.Just 3 sets....you can eliminate...rears that week and alterante if you want.....any rep scheme you want....12, 10 , 8....pyramiding the w8 up will work well -What are good mornings? I hate hypers, do i have too? either or..., or rack pulls...see: http://www.exrx.net/Lists/ExList/Wai...#anchor1945210 LOL. -I cant do free weighted squats cause i fall over, hehehe. I can switch hack squats and machine squats, is that ok? Learn "how to squat".....odds are your holding the bar to high on the back, foot placement is too narrow, and your not looking up...You should be able to "front squat"...have a competent trainer show you...hacks are always good -What the heck are harrops? Harrop Curls are done on your knees on a mat with a partner behind you holding or feet, or on a decline bench with your feet hooked….keeping your body straight from the knees up, slowly lower yourself to the ground or bench, and push yourself back up to the start position, keeping your body straight (don’t lead with your glutes). I think i used to wear those in high school, they are those pants with the elastic on the ankles right? -I am using that Jason Lamond leg routine from W8's website, i am on phase 2 right now. Thanks for all your comments DP, i really appreciate it. |
Have a ball Just catch'in up on your diary. Have a great day!
Just trying to help you through your donut crisis through the miracles of education.
Don`t think so.......but eat it anyway J.....if you like I can help you 
what have we done!! noooooooooooooo!
Ya'll are bad!!!!!!!!
) I hope so at least!!
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Originally posted by butterfly I think your right Leslie... she left for personal reasons. No major big fight with someone here or anything like that. I was just getting to her know, too. What a bummer
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Keep checking in every once in awhile! 
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Originally posted by kuso
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Originally posted by bigss75 Now since you have kicked your donut habit I think i should kick my drinking completely. |
you almost got me
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Originally posted by bigss75
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YOU said it!!!
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Originally posted by bigss75 I drink once maybe twice a week but usally when I do i get blasted. |
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Originally posted by bigss75 not passed out. Drink enought top feel it then go to sleep maybe puke. I havent drank for a week now. |
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Originally posted by davidjasondean Try 6 months! |
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Originally posted by bigss75 I will I am for sure not drinking during my cut. |
so...Hmmmmm,jam buster,sounds good butt I won't so easy to put on the weight now that I'm NOT biking!!!