fo' shizzle's journal

shiznit2169 · 06-15-2005, 10:46 AM

Quote:

why warm up with full squats and then just squat to parallel during worksets??

try slowing down the negative and the amount of time you are in the hole for squats and SLDLs if you want to build your legs up.

I've tried many different methods of trying to warmup my legs for the heaviest squats. What's the proper way, or how do you warm up? It seems like somedays my legs can go for 315 and other days i can barely do 275. Should i do another exercise before squats, or 5 minutes of cardio?

What do you suggest for the tempo's when im in the hole for squats and SLDL's?

shiznit2169 · 06-15-2005, 01:50 PM

Shoulders

Seated single-arm DB presses (alternating each arm - one going up and other going down)

tempo: 2-1-1
RI: 45secs

20 x 12 (warmup)
30 x 8
40 x 8
50 x 4
45 x 4

Lateral Raises

tempo: 2-2-1
RI: 30secs

12 x 8
15 x 8
20 x 8

These felt great. I tried doing less weight with a slower tempo today and i was surprised that i felt the burn more than doing heavier weight with a faster tempo.

Face Pulls

tempo: 1-2-1
RI: 30secs

40 x 8
60 x 10
60 x 10

This was the first time i've tried these. I'm not sure if i was doing the form right as i was expermenting different positions of where to stand and how far apart i was supposed to stretch it out when i pull it up to my face. I did feel the back of my shoulders but does anyone know if there is a video that shows you how to do these?

BB Shoulder Shrugs

tempo: 1-2-1
RI: 45secs

145 x 12
225 x 12

Forearms

Reverse DB wrist curls / DB wrist curls superset

12 x 12 / 15 x 12
15 x 12 / 20 x 12

Plate Holds

1 x failure (54 seconds)

Pretty good workout today. My forearms were about to explode after that plate hold. I could have gone longer but my fingers couldn't keep up with it. This was probably the quickest workout i ever had in my life because i only had 40 minutes to finish since i had to get home for something that came up. I also didn't do abs today because i ran out of time.

**P-funk** · 06-15-2005, 02:00 PM

Quote:

Originally Posted by shiznit2169

I've tried many different methods of trying to warmup my legs for the heaviest squats. What's the proper way, or how do you warm up? It seems like somedays my legs can go for 315 and other days i can barely do 275. Should i do another exercise before squats, or 5 minutes of cardio?

What do you suggest for the tempo's when im in the hole for squats and SLDL's?

no, i am saying why warm up with full squats and then not do them for working sets? why not just do full squats.

try anywhere from a 3-6 count negative and/or try sitting in the hole anywhere from 3-6 counts.....

1/6/1

or

6/0/1

shiznit2169 · 06-17-2005, 01:22 PM

Back

WG Pullups

tempo: 1-1-1
RI: 45secs

bw x 10
bw x 6
bw x 3

Deadlifts

tempo: 1-0-1
RI: 60secs

135 x 8 (warmup)
185 x 5
225 x 5
315 x 1
205 x 5
155 x 8

WG Lat Pulldowns

tempo: 1-3-1
RI: 45secs

60 x 8
70 x 8
80 x 8

CG Seated Cable Rows

tempo: 2-2-1
RI: 30secs

60 x 8
70 x 8
80 x 8

DB Pullovers

tempo: 2-1-2
RI: 30secs

20 x 8
30 x 8
35 x 8

I was unsure of the form here. I didn't know how to properly position myself on the seat. First i had my back on the front end of the seat with my legs out and then i tried with my back on the back end of the seat (as if you were going to do the bench press). So then i put my back on the seat looking sideways so my legs and head were off the seat and it did feel good.

Triceps

CG Bench Press

tempo: x/x/x
RI: 30secs

135 x 8
135 x 10

2-hand rope pulldowns

tempo: 1-2-1
RI: 40secs

60 x 8
70 x 8
80 x 8

Dips

bw x 16 (failure)

Nice workout today. Deadlifts were shaky at the start because my left quad was very sore from squats last tuesday. It was weird.

**P-funk** · 06-17-2005, 01:25 PM

do your pullovers with the same setup that you would use for your bench press.

shiznit2169 · 06-17-2005, 01:36 PM

Quote:

do your pullovers with the same setup that you would use for your bench press.

so i position myself like i would for a bench press with my feet down on the floor, or on the seat? Then when i pull it back (behind my head) do i fully extend my arms at lockout as far as i can go or with elbows slightly bent?

**P-funk** · 06-17-2005, 01:40 PM

Quote:

Originally Posted by shiznit2169

so i position myself like i would for a bench press with my feet down on the floor, or on the seat? Then when i pull it back (behind my head) do i fully extend my arms at lockout as far as i can go or with elbows slightly bent?

feet on the floor.

elbows slightly bent. Full ROM back.

shiznit2169 · 06-19-2005, 12:32 PM

Chest

Barbell Speed Bench (warmup)

tempo: x/x/x
RI: 30secs

135 x 8
135 x 8

Flat DB Bench

tempo: 2-1-1
RI: 60secs

70 x 8
65 x 6
55 x 7 (failed for 8)

I switched to DB's after warmups because i do not have a spotter to go heavy with BB

Incline DB Press

tempo: 2-1-1
RI: 45secs

50 x 8
45 x 7 (failed for 8)
40 x 8

Cable Crossovers

tempo: 1-2-1
RI: 40secs

40 x 8
50 x 8
60 x 8

DB Flyes

tempo: 2-1-2
RI: 30secs

30 x 8
35 x 8

Just for a stretch

Biceps

FLEX Curls

tempo: 2-1-2
RI: 45secs

45 x failure
65 x failure

Hammer Curls

tempo: 1-1-1
RI: 30secs

30 x 6
30 x 6

Flexed Arm Hang

bw x failure (about 30-40 seconds)

If you don't know what this is, it's basically a chin-up but you hold that position for as long as you can until you start to lower and finally drop. I got this idea here....

http://www.fitstep.com/Misc/Newslett...e33-biceps.htm

I felt weak today. I had to go to the gym about an hour after i got up (around 11 am) because i have to go to a cookout today so i was rushing through it and felt tired. I was failing short of my last rep which doesn't happen often. It was a good workout anyways.

**P-funk** · 06-19-2005, 01:51 PM

for the speed work do less reps and more sets (2-3 reps x 8-10sets). You are not going to be moving fast enough if you are doing that high of reps.

shiznit2169 · 06-19-2005, 06:32 PM

Quote:

for the speed work do less reps and more sets (2-3 reps x 8-10sets). You are not going to be moving fast enough if you are doing that high of reps.

I wasn't really aiming to do speed bench, just basically warm up a little. However, is there any significance to doing 8 sets of 3 reps doing speed bench? I mean thinking about it, i think it does nothing at all except to build endurance which i'm not really shooting for...just body building.

**P-funk** · 06-19-2005, 07:00 PM

Quote:

Originally Posted by shiznit2169

I wasn't really aiming to do speed bench, just basically warm up a little. However, is there any significance to doing 8 sets of 3 reps doing speed bench? I mean thinking about it, i think it does nothing at all except to build endurance which i'm not really shooting for...just body building.

how does 8 sets of 3 build endurance? the whole idea is that 2-3 reps you can move as fast as possible and apply as much force as possible in order to work on your power. Any more reps than that and the set is taking to long and not training your power threshold which has a time element to it. The higher number of sets is an effort to maintain a certain amount of volume that you would normally have if you were training a different way...IE- 8 sets of 3 or 3 sets of 8 will both equate to 24 total reps. However, they will lead to different phyisological effects if performed correctly.

shiznit2169 · 06-19-2005, 07:38 PM

So, at what percentage of my 1RM should i be performing the speed bench?

**P-funk** · 06-19-2005, 08:16 PM

anyhwere from 60-75%

shiznit2169 · 06-21-2005, 01:49 PM

Warmup

cardio - 4 minutes treadmill
light squats

Legs

Squats

tempo: 3-5-1
RI: 65secs

135 x 8
155 x 8
185 x 6
205 x 6
135 x 10

omg, these were absolutely brutal in the hole. The weight is light for me but man, doing 205 with a 5 second count in the hole is a killer on my quads. I tried a different tempo change thanks to pfunk suggesting it.

Leg Press

tempo: 2-1-1
RI: 60secs

270 x 8
360 x 8
360 x 8

Calf-Pushes (leg press machine)

tempo: 2-1-2
RI: 30secs

180 x failure
180 x failure

These burned so bad i thought it was going to catch on fire.

One-legged Extensions (each leg)

tempo: 2-1-1
RI: 45secs

50 x 8
60 x 8
70 x 7 (failed last rep for both)

Seated Leg Curls

tempo: 2-1-1
RI: 45secs

70 x 8
85 x 8
100 x 8

Lying Leg Curls

tempo: 2-1-1
RI: 45secs

50 x 8
60 x 8

I went light on these, i felt little tightness in my hammies.

SLDL's

tempo: 2-1-2
RI: 30secs

95 x 8
145 x 8

Standing Calf Raises

tempo: 2-1-2
RI: 20secs

100 x failure
140 x failure

Burn baby burn.

Stretch

**P-funk** · 06-21-2005, 02:01 PM

Jesus, that squat tempo looks brutal!! LMAO.

shiznit2169 · 06-21-2005, 03:23 PM

Quote:

Jesus, that squat tempo looks brutal!! LMAO.

ya it definetly was, i was surprised that even with light weight...it was still very difficult because my legs were about to collapse each time i try to get up from the hold position. Next time i do squats, im thinking about doing 1-6-1 so the eccentric part wont tire me out.

**P-funk** · 06-21-2005, 03:25 PM

yea, I do it at a 1/6/1 tempo. that pause is killer.

shiznit2169 · 06-21-2005, 03:30 PM

how much weight do you usually do for squats with a 1-6-1 tempo and whats your max for a 1-1-1 tempo? Just wanna see if there is a big difference.

shiznit2169 · 06-22-2005, 03:40 PM

Shoulders

Military Press

tempo: 2-1-1
RI: 45secs

75 x 8
85 x 8
105 x 6

I breezed right through the first two sets. Usually i get tired as i complete 6 reps but it was rather easy today.

Standing Laterals

tempo: 2-3-1
RI: 45secs

15 x 8
15 x 8
20 x 8

Some guy in his 40's was next to me and he asked me what i was doing and said "Is that a 3 second hold or something?" I told him that the exercise is called laterals and asked him if he was familiar with the tempo (ecc, static, conc). He nodded his head not having a clue what i was talking about and then i explained to him how it worked and it's usually used for advanced bodybuilders. After that, he copied the same thing i was doing and told me "wow, my shoulders have never burned this crazy than ever before". I told him that you should never do the same thing every week and that your muscles adapt to it so you need to change it up frequently, etc..lol i felt like it was my first day as a personal trainer teaching this guy this stuff. It felt good though that someone was actually interested.

Machine seated row (posterior delts)

tempo: 2-2-1
RI: 30secs

90 x 8
110 x 8
130 x 8

These were easy for my first time. Does anyone have any other recommended exercises for the posterior delts?

DB Shrugs

tempo: 1-2-1
RI: 30secs

55 x 12
70 x 12

Forearms

DB Wrist Curls

15 x 15
20 x 12

Reverse DB Wrist Curls

12 x 12
10 x 12

Abs

Twisting Decline Situps

tempo: 1-1-1
RI: 30secs

1 x 20
1 x 20 (weighted - holding 25 pound plate)
1 x 20 (weighted - holding 25 pound plate)

Swiss Ball Crunches

tempo: 1-2-1
RI: 30secs

bw x 30
bw x 30
bw x 30

Does anyone think im doing too much volume for shoulders? I heard that 6-8 sets is enough for shoulders?

Also, friday is my last workout for back/bi's and then i am taking a week off. I am planning on starting a new routine and ive been thinking about either P/RR/S or Westside. Could anyone help me out with routines that i may not know of (other than P/RR/S and Westside) as my goal is to be a bodybuilder? I'd appreciate your feedback.

Triple Threat · 06-22-2005, 04:05 PM

Unless you modify it, Westside isn't the best routine for bodybuilding. It's geared more for Powerlifting. For bodybuilding, there's P/RR/S, Max-OT, German Volume Training (GVT) to name a few. P-funk will probably be able to rattle off several more.

Seanp156 · 06-22-2005, 04:07 PM

I think your volume for shoulders is fun as long as that's the only direct work you do in one week.

As far as routines go, there's a ton out there. ArchAngel mention HIT which I might try when I start college. From what I understand it's basically very low RI's and you're basically going to failure on most of the sets with *relatively* light weight. I think it'll be good for me being crunched for time next year.

As for P/RR/S, I've really been enjoying it, if you have the time I'd go for it. Westside I've also heard very good things about as far as gaining strength goes.

shiznit2169 · 06-22-2005, 06:01 PM

Thanks for the advice guys

Sean - could you give me some info about HIT and P/RR/S? Any sites i can look at so i can study it a little bit and write down a routine i want to do. Thanks

Seanp156 · 06-22-2005, 07:48 PM

I don't really have any links to P/RR/S. Mostly gwcaton and archangel helped me out with it until I understood what it was and gw basically had to keep telling me what was wrong with my routine.

A while back Arch gave me some material about HIT in my journal, here are the links: http://www.drweitz.com/scientific/hit.htm

and http://www.bullz-eye.com/furci/2001/0318qa01.htm

another one http://www.baye.com/

The first one seems like it's a little negative towards HIT, and the second one isn't really that in depth. I'm sure you could run a google search and turn up with more.

shiznit2169 · 06-22-2005, 08:08 PM

sean, HIT looks pretty interesting. I'll give it some thought.

I found another P/RR/S that gopro had been doing and searched some old threads.

http://www.ironmagazineforums.com/sh...ad.php?t=12761 (Gopro Workouts) (scroll down to the 2nd post and click on each body part)

Have you ever tried his way of P/RR/S ? I might do his but i'll do some more research and look at arch's and gwcaton's journal.

Seanp156 · 06-22-2005, 09:36 PM

More or less, the w/o's posted by GoPro, there, are pretty much what I do. There are minor differences like different exercises, and a slightly different rep scheme during rep range week.

shiznit2169 · 06-24-2005, 01:27 PM

Back

WG Pullups

tempo: x/x/x
RI: 45secs

bw x 12
bw x 6

Deadlifts

tempo: 1-1-1
RI: 60secs

135 x 8
185 x 8
225 x 5
315 x 0 (grip failed - sweaty hands)
275 x 2
185 x 8

CG Lat Pulldowns

tempo: 3-1-1
RI: 45secs

60 x 8
80 x 8
100 x 8

CG Seated Row

tempo: 2-2-1
RI: 30secs

50 x 8
70 x 8
90 x 8

DB Rows (each arm)

tempo: 2-1-1
RI: 30secs

55 x 6
55 x 6

Triceps

1-hand tricep extension (each hand)

tempo: 1-1-1
RI: 45secs

20 x 8
30 x 8

Skull Crushers

tempo: 2-1-1
RI: 30secs

50 x 8
50 x 8

Dips

bw x 12

Today was my last workout, i'm taking next week off. I have a really busy weekend and some golf tourny's next week. When i come back, i am probably going to do gopro's P/RR/S routine. I'll look into it.

Seanp156 · 06-24-2005, 01:37 PM

Nice w/o Shiz, your deads seem amazing to me at this point, it's gonna take me a while to build up to that weight. Have fun on your week off.

M.J.H. · 06-24-2005, 01:38 PM

Quote:

315 x 0 (grip failed - sweaty hands)

Time to invest in some chalk bro. That's the absolute best thing I did to improve my deadlift.

Seanp156 · 06-24-2005, 01:39 PM

Lots of gyms don't allow it

.

fUnc17 · 06-24-2005, 01:40 PM

shiz try doin overhand grip deads for a month, then switch to alternating grip... made a HUGE difference for me

06-17-2005, 01:25 PM	#95
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,693	do your pullovers with the same setup that you would use for your bench press. E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

06-19-2005, 01:51 PM	#99
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,693	for the speed work do less reps and more sets (2-3 reps x 8-10sets). You are not going to be moving fast enough if you are doing that high of reps. E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

06-19-2005, 08:16 PM	#103
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,693	anyhwere from 60-75% E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

06-21-2005, 02:01 PM	#105
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,693	Jesus, that squat tempo looks brutal!! LMAO. E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

06-21-2005, 03:25 PM	#107
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,693	yea, I do it at a 1/6/1 tempo. that pause is killer. E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

06-15-2005, 01:50 PM	#92
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,184 Photos: 1	Shoulders Seated single-arm DB presses (alternating each arm - one going up and other going down) tempo: 2-1-1 RI: 45secs 20 x 12 (warmup) 30 x 8 40 x 8 50 x 4 45 x 4 Lateral Raises tempo: 2-2-1 RI: 30secs 12 x 8 15 x 8 20 x 8 These felt great. I tried doing less weight with a slower tempo today and i was surprised that i felt the burn more than doing heavier weight with a faster tempo. Face Pulls tempo: 1-2-1 RI: 30secs 40 x 8 60 x 10 60 x 10 This was the first time i've tried these. I'm not sure if i was doing the form right as i was expermenting different positions of where to stand and how far apart i was supposed to stretch it out when i pull it up to my face. I did feel the back of my shoulders but does anyone know if there is a video that shows you how to do these? BB Shoulder Shrugs tempo: 1-2-1 RI: 45secs 145 x 12 225 x 12 Forearms Reverse DB wrist curls / DB wrist curls superset 12 x 12 / 15 x 12 15 x 12 / 20 x 12 Plate Holds 1 x failure (54 seconds) Pretty good workout today. My forearms were about to explode after that plate hold. I could have gone longer but my fingers couldn't keep up with it. This was probably the quickest workout i ever had in my life because i only had 40 minutes to finish since i had to get home for something that came up. I also didn't do abs today because i ran out of time.

06-17-2005, 01:22 PM	#94
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,184 Photos: 1	Back WG Pullups tempo: 1-1-1 RI: 45secs bw x 10 bw x 6 bw x 3 Deadlifts tempo: 1-0-1 RI: 60secs 135 x 8 (warmup) 185 x 5 225 x 5 315 x 1 205 x 5 155 x 8 WG Lat Pulldowns tempo: 1-3-1 RI: 45secs 60 x 8 70 x 8 80 x 8 CG Seated Cable Rows tempo: 2-2-1 RI: 30secs 60 x 8 70 x 8 80 x 8 DB Pullovers tempo: 2-1-2 RI: 30secs 20 x 8 30 x 8 35 x 8 I was unsure of the form here. I didn't know how to properly position myself on the seat. First i had my back on the front end of the seat with my legs out and then i tried with my back on the back end of the seat (as if you were going to do the bench press). So then i put my back on the seat looking sideways so my legs and head were off the seat and it did feel good. Triceps CG Bench Press tempo: x/x/x RI: 30secs 135 x 8 135 x 10 2-hand rope pulldowns tempo: 1-2-1 RI: 40secs 60 x 8 70 x 8 80 x 8 Dips bw x 16 (failure) Nice workout today. Deadlifts were shaky at the start because my left quad was very sore from squats last tuesday. It was weird.

06-19-2005, 12:32 PM	#98
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,184 Photos: 1	Chest Barbell Speed Bench (warmup) tempo: x/x/x RI: 30secs 135 x 8 135 x 8 Flat DB Bench tempo: 2-1-1 RI: 60secs 70 x 8 65 x 6 55 x 7 (failed for 8) I switched to DB's after warmups because i do not have a spotter to go heavy with BB Incline DB Press tempo: 2-1-1 RI: 45secs 50 x 8 45 x 7 (failed for 8) 40 x 8 Cable Crossovers tempo: 1-2-1 RI: 40secs 40 x 8 50 x 8 60 x 8 DB Flyes tempo: 2-1-2 RI: 30secs 30 x 8 35 x 8 Just for a stretch Biceps FLEX Curls tempo: 2-1-2 RI: 45secs 45 x failure 65 x failure Hammer Curls tempo: 1-1-1 RI: 30secs 30 x 6 30 x 6 Flexed Arm Hang bw x failure (about 30-40 seconds) If you don't know what this is, it's basically a chin-up but you hold that position for as long as you can until you start to lower and finally drop. I got this idea here.... http://www.fitstep.com/Misc/Newslett...e33-biceps.htm I felt weak today. I had to go to the gym about an hour after i got up (around 11 am) because i have to go to a cookout today so i was rushing through it and felt tired. I was failing short of my last rep which doesn't happen often. It was a good workout anyways.

06-19-2005, 07:38 PM	#102
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,184 Photos: 1	So, at what percentage of my 1RM should i be performing the speed bench?

06-21-2005, 01:49 PM	#104
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,184 Photos: 1	Warmup cardio - 4 minutes treadmill light squats Legs Squats tempo: 3-5-1 RI: 65secs 135 x 8 155 x 8 185 x 6 205 x 6 135 x 10 omg, these were absolutely brutal in the hole. The weight is light for me but man, doing 205 with a 5 second count in the hole is a killer on my quads. I tried a different tempo change thanks to pfunk suggesting it. Leg Press tempo: 2-1-1 RI: 60secs 270 x 8 360 x 8 360 x 8 Calf-Pushes (leg press machine) tempo: 2-1-2 RI: 30secs 180 x failure 180 x failure These burned so bad i thought it was going to catch on fire. One-legged Extensions (each leg) tempo: 2-1-1 RI: 45secs 50 x 8 60 x 8 70 x 7 (failed last rep for both) Seated Leg Curls tempo: 2-1-1 RI: 45secs 70 x 8 85 x 8 100 x 8 Lying Leg Curls tempo: 2-1-1 RI: 45secs 50 x 8 60 x 8 I went light on these, i felt little tightness in my hammies. SLDL's tempo: 2-1-2 RI: 30secs 95 x 8 145 x 8 Standing Calf Raises tempo: 2-1-2 RI: 20secs 100 x failure 140 x failure Burn baby burn. Stretch

06-21-2005, 03:30 PM	#108
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,184 Photos: 1	how much weight do you usually do for squats with a 1-6-1 tempo and whats your max for a 1-1-1 tempo? Just wanna see if there is a big difference.

06-22-2005, 03:40 PM	#109
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,184 Photos: 1	Shoulders Military Press tempo: 2-1-1 RI: 45secs 75 x 8 85 x 8 105 x 6 I breezed right through the first two sets. Usually i get tired as i complete 6 reps but it was rather easy today. Standing Laterals tempo: 2-3-1 RI: 45secs 15 x 8 15 x 8 20 x 8 Some guy in his 40's was next to me and he asked me what i was doing and said "Is that a 3 second hold or something?" I told him that the exercise is called laterals and asked him if he was familiar with the tempo (ecc, static, conc). He nodded his head not having a clue what i was talking about and then i explained to him how it worked and it's usually used for advanced bodybuilders. After that, he copied the same thing i was doing and told me "wow, my shoulders have never burned this crazy than ever before". I told him that you should never do the same thing every week and that your muscles adapt to it so you need to change it up frequently, etc..lol i felt like it was my first day as a personal trainer teaching this guy this stuff. It felt good though that someone was actually interested. Machine seated row (posterior delts) tempo: 2-2-1 RI: 30secs 90 x 8 110 x 8 130 x 8 These were easy for my first time. Does anyone have any other recommended exercises for the posterior delts? DB Shrugs tempo: 1-2-1 RI: 30secs 55 x 12 70 x 12 Forearms DB Wrist Curls 15 x 15 20 x 12 Reverse DB Wrist Curls 12 x 12 10 x 12 Abs Twisting Decline Situps tempo: 1-1-1 RI: 30secs 1 x 20 1 x 20 (weighted - holding 25 pound plate) 1 x 20 (weighted - holding 25 pound plate) Swiss Ball Crunches tempo: 1-2-1 RI: 30secs bw x 30 bw x 30 bw x 30 Does anyone think im doing too much volume for shoulders? I heard that 6-8 sets is enough for shoulders? Also, friday is my last workout for back/bi's and then i am taking a week off. I am planning on starting a new routine and ive been thinking about either P/RR/S or Westside. Could anyone help me out with routines that i may not know of (other than P/RR/S and Westside) as my goal is to be a bodybuilder? I'd appreciate your feedback.

06-22-2005, 04:05 PM	#110
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6	Unless you modify it, Westside isn't the best routine for bodybuilding. It's geared more for Powerlifting. For bodybuilding, there's P/RR/S, Max-OT, German Volume Training (GVT) to name a few. P-funk will probably be able to rattle off several more.

06-22-2005, 04:07 PM	#111
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	I think your volume for shoulders is fun as long as that's the only direct work you do in one week. As far as routines go, there's a ton out there. ArchAngel mention HIT which I might try when I start college. From what I understand it's basically very low RI's and you're basically going to failure on most of the sets with relatively light weight. I think it'll be good for me being crunched for time next year. As for P/RR/S, I've really been enjoying it, if you have the time I'd go for it. Westside I've also heard very good things about as far as gaining strength goes. My Journal

06-22-2005, 06:01 PM	#112
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,184 Photos: 1	Thanks for the advice guys Sean - could you give me some info about HIT and P/RR/S? Any sites i can look at so i can study it a little bit and write down a routine i want to do. Thanks

06-22-2005, 07:48 PM	#113
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	I don't really have any links to P/RR/S. Mostly gwcaton and archangel helped me out with it until I understood what it was and gw basically had to keep telling me what was wrong with my routine. A while back Arch gave me some material about HIT in my journal, here are the links: http://www.drweitz.com/scientific/hit.htm and http://www.bullz-eye.com/furci/2001/0318qa01.htm another one http://www.baye.com/ The first one seems like it's a little negative towards HIT, and the second one isn't really that in depth. I'm sure you could run a google search and turn up with more. My Journal

06-22-2005, 08:08 PM	#114
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,184 Photos: 1	sean, HIT looks pretty interesting. I'll give it some thought. I found another P/RR/S that gopro had been doing and searched some old threads. http://www.ironmagazineforums.com/sh...ad.php?t=12761 (Gopro Workouts) (scroll down to the 2nd post and click on each body part) Have you ever tried his way of P/RR/S ? I might do his but i'll do some more research and look at arch's and gwcaton's journal.

06-22-2005, 09:36 PM	#115
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	More or less, the w/o's posted by GoPro, there, are pretty much what I do. There are minor differences like different exercises, and a slightly different rep scheme during rep range week. My Journal

06-24-2005, 01:27 PM	#116
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,184 Photos: 1	Back WG Pullups tempo: x/x/x RI: 45secs bw x 12 bw x 6 Deadlifts tempo: 1-1-1 RI: 60secs 135 x 8 185 x 8 225 x 5 315 x 0 (grip failed - sweaty hands) 275 x 2 185 x 8 CG Lat Pulldowns tempo: 3-1-1 RI: 45secs 60 x 8 80 x 8 100 x 8 CG Seated Row tempo: 2-2-1 RI: 30secs 50 x 8 70 x 8 90 x 8 DB Rows (each arm) tempo: 2-1-1 RI: 30secs 55 x 6 55 x 6 Triceps 1-hand tricep extension (each hand) tempo: 1-1-1 RI: 45secs 20 x 8 30 x 8 Skull Crushers tempo: 2-1-1 RI: 30secs 50 x 8 50 x 8 Dips bw x 12 Today was my last workout, i'm taking next week off. I have a really busy weekend and some golf tourny's next week. When i come back, i am probably going to do gopro's P/RR/S routine. I'll look into it.

06-24-2005, 01:37 PM	#117
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Nice w/o Shiz, your deads seem amazing to me at this point, it's gonna take me a while to build up to that weight. Have fun on your week off. My Journal

06-24-2005, 01:39 PM	#119
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Lots of gyms don't allow it . My Journal

06-24-2005, 01:40 PM	#120
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,872 Photos: 10	shiz try doin overhand grip deads for a month, then switch to alternating grip... made a HUGE difference for me Heres how I train. Strength Edge

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