fo' shizzle's journal

shiznit2169 · 06-24-2005, 02:10 PM

Quote:

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

my gym does not have chalk and does not allow it. Should i get straps instead? Will it help me at all?

Quote:

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

Does it really help that much? Ive been using right overhand and left underhand. I've thought about doing overhand deads but i wasnt sure if that was going to help much. I'll give it a try. I'm amazed you can do 495 without chalk or straps at all. I know i can do a lot more but the grip is what's preventing me from going heavier.

Quote:

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.

thanks sean, it may be amazing to you but it's not really amazing to me.

I know i can do more but the grip is just killin me. You are doing well with deads too, youl get there soon enough.

fUnc17 · 06-24-2005, 02:31 PM

Quote:

Does it really help that much? Ive been using right overhand and left underhand. I've thought about doing overhand deads but i wasnt sure if that was going to help much. I'll give it a try. I'm amazed you can do 495 without chalk or straps at all. I know i can do a lot more but the grip is what's preventing me from going heavier.

yup it most certainly does help. I used to never use alternating grip, in fact i only used overhand, probably for 2-3 months...then i saw my dad doing alternating. The next week i did alternating I was like damn this shit is easy and starting adding more weight.

Seanp156 · 06-24-2005, 03:49 PM

Speaking of grip on deads... I've always been using right underhand and left overhand, I wonder if that makes any difference, or if it's just more preference at that point. (I am right handed)

shiznit2169 · 06-24-2005, 09:21 PM

Quote:

Speaking of grip on deads... I've always been using right underhand and left overhand, I wonder if that makes any difference, or if it's just more preference at that point. (I am right handed)

i'm right handed as well. I have always used right overhand left underhand. I am going to give the double overhand a try for a month and then alternate between overhand-underhand grips. I need to work on my gripping to be able to lift heavier weight.

Seanp156 · 06-24-2005, 09:38 PM

Grip isn't a problem yet for the weight I'm doing on deads, but it is a problem for shrugs around 225, so at some point I'll have to work on it.

shiznit2169 · 06-24-2005, 09:43 PM

ya, same for me. 225 for 8-10 reps is the highest i can go. I need to work on my grip big time.

PreMier · 06-28-2005, 12:02 AM

Quote:

Originally Posted by Seanp156

Speaking of grip on deads... I've always been using right underhand and left overhand, I wonder if that makes any difference, or if it's just more preference at that point. (I am right handed)

You need to switch the grip every other time, because it brings different muscles into the lift(back/arms). You dont want to develop your back and arms unevenly.

ihateschoolmt · 06-28-2005, 12:12 AM

Quote:

Originally Posted by shiznit2169

my gym does not have chalk and does not allow it. Should i get straps instead? Will it help me at all?

Straps make your grip weaker. Is your grip a problem because your hands sweat? That's why I started using chalk. Maybe you could just use gloves or something.

shiznit2169 · 06-28-2005, 11:28 AM

my hands dont normally sweat at all. It was just very hot and humid that day so it was hard to grip the bar...especially since the weight for deads has been going up. I know i can do more than 315 because i can get the bar off the ground easily but it's the grip that prevents me from completing it. I'll give it a couple more tries and if it doesnt work, fuck it im using chalk.

Where can i buy chalk?

shiznit2169 · 06-28-2005, 11:58 AM

it's so fucking boring taking a week off. I want to get in the gym badly. I have been looking at some routines and i think i am going to try gopro's P/RR/S program. I will begin this sunday with my routine like this

sunday: chest/delts/abs
monday: off
tuesday: quads/hams/calves
wednesday: bis/tris/forearms/
thursday: off
friday: lats/traps/low back/abs
saturday: off

POWER: 4-5 MINUTES
REP RANGE: 2-3MINUTES
SHOCK: CARDIOVASCULAR RECOVERY

CHEST

week 1: power
-dumbell bench press...3 x 4-6
-incline press...3 x 4-6
-weighted dips...2 x 4-6

week 2: rep range
-incline dumbell press...3 x 6-8
-bench press...3 x 8-10
-flye...2 x 10-12

week 3: shock
-superset...cable crossover/incline smith press...1-2 x 8-10 reps each
-superset...incline flye/dips...1 x 8-10 reps each
-dropset...machine bench press...1 x 8-10, drop 6-8, drop 6-8 optional

Delts

week 1: power

-military press...2-3 x 4-6
-upright row...2-3 x 4-6
-"cheat" lateral...2 x 4-6

week 2: rep range

-single arm dumbell press...2 x 6-8
-bent lateral...2-3 x 8-10
-cable side lateral...2 x 10-12

week 3: shock

-seated side lateral/hammer machine press superset...1-2 x 8-10
-reverse pec deck/WG upright row superset...1-2 x 8-10
-cable front raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional

Legs

week 1: power

-squats...3 x 4-6
-leg press...3 x 4-6
-single leg extension...2 x 4-6
-lying leg curl...3 x 4-6
-stiff deadlift...2-3 x 4-6

week 2: rep range

-leg extension...2 x 8-10
-hack squat...3 x 10-12
-one legged leg press...3 x 12-15
-lying leg curl...2 x 6-8
-stiff deadlift...2 x 8-10
-single leg curl or seated leg curl...1-2 x 10-12

week 3: shock

-superset: leg extension/front squat...1-2 x 8-10 each
-superset: leg extension/sissy squat or leg press...1-2 x 8-10 each
-dropset: lunge...1 x 8-10, drop, 8-10
-superset: leg curl seated or lying/toes pointed hyperextension...1-2 x 8-10 each
-dropset: single leg curl...1-2 x 8-10, drop, 8-10

Arms

week 1: power

-barbell curl...2 x 4-6
-preacher curl...2 x 4-6
-hammer curl...1-2 x 4-6
-CG bench press...3 x 4-6
-skull crush...2 x 4-6
-single arm dumbell extension...1-2 x 4-6

week 2: rep range

-alternating dumbell curl...2 x 6-8
-cable curl...2 x 8-10
-concentration curl...1-2 x 10-12
-weighted dip...3 x 6-8
-pushdown...2 x 8-10
-kickback...1-2 x 10-12

week 3: shock

-ez bar curl/CG chin superset...1 x 6-10 each
-preacher curl/reverse curl superset...1 x 6-10 each
-DROPSET cable single arm curl...1 x 6-10, drop 6-10
-pushdown/CG bench press superset...1-2 x 6-10 each
-reverse grip pushdown/incline overhead extension superset...1-2 x 6-10 each
-DROPSET weighted bench dip...1 x 8-10, drop 8-10

Back

POWER:week 1
-rack deadlift...3 x 3-6
-bent row...3 x 4-6
-weighted chin...2-3 x 4-6
-CG seated row...2-3 x 4-6

REP RANGE:week 2
-CG weighted chin...2 x 6-8
-WG T-Bar row...2 x 8-10
-dumbell row...2 x 10-12
-pullover...2 x 12-15

SHOCK:week 3
-pullover/WG pulldown superset...1-2 x 8-10 each
-stiff arm pulldown/reverse grip bent row...1-2 x 8-10 each
-CG seated pully row dropset...1 x 6-8, drop, 6-8, drop, 6-8

So what do you guys think? Give me some feedback, suggestions, changes. I'll be happy to hear what you have to say.

Triple Threat · 06-28-2005, 12:12 PM

Quote:

Originally Posted by shiznit2169

Where can i buy chalk?

http://www.prowriststraps.com/weight...rlifting_chalk

shiznit2169 · 06-28-2005, 12:32 PM

20-25 bucks?

**P-funk** · 06-28-2005, 12:33 PM

go to ironmind.com. it is cheaper there I think.

I think power-systems.com also sells it cheap.

Or go to an arts supply store and buy some.

For $20-25 you will not have to by chalk for a real real real real real real real real long time!!

PreMier · 06-28-2005, 12:47 PM

Yea, that shit lasts forever. prrs!!!

shiznit2169 · 06-28-2005, 01:45 PM

Quote:

prrs!!!

whats that supposed to mean?

Seanp156 · 06-28-2005, 06:46 PM

Don't mind Jake, he just has something against P/RR/S ...

shiznit2169 · 07-02-2005, 05:59 PM

Alright, im anxious to get back in the gym tomorrow and start my new routine. I have modified it a little bit and i will be doing RR/P/RR/S. The reason i am adding double RR's is because i am specifically training for hypertrophy, i want to build like a bodybuilder. I dont really care as much for strength/powerlifting. I have switched some exercises around so you'll see once I post my workouts. I will be doing RR for Chest/Delts tomorrow.

**P-funk** · 07-02-2005, 07:37 PM

Quote:

Originally Posted by PreMier

Yea, that shit lasts forever. prrs!!!

yea, the chalk lasts forever.....Luckily so does P/RR/S. You never need to do another program!! It is all you need!

shiznit2169 · 07-02-2005, 08:26 PM

what are you saying P? Do you mean that i only need to do P/RR/S forever? If so, why?

**P-funk** · 07-02-2005, 08:28 PM

Quote:

Originally Posted by shiznit2169

what are you saying P? Do you mean that i only need to do P/RR/S forever? If so, why?

gopro does.

shiznit2169 · 07-02-2005, 08:32 PM

i plan on doing this routine for 9-12 weeks...then i think im going to do the push/pull/leg split ... come on dude, your style!

**P-funk** · 07-02-2005, 08:47 PM

Quote:

Originally Posted by shiznit2169

i plan on doing this routine for 9-12 weeks...then i think im going to do the push/pull/leg split ... come on dude, your style!

lol, I am not knocking. I am just giving you shiznit.

shiznit2169 · 07-03-2005, 01:22 PM

Rep Range: Chest/Delts

Chest

Flat BB Bench

tempo: 1-0-1
RI: 60secs

135 x 10
155 x 10
155 x 8

Incline DB Bench

tempo: 2-0-1
RI: 60secs

50 x 8
50 x 8
45 x 8

Flyes

tempo: 2-1-2
RI: 45secs

20 x 12
25 x 12

Delts

Single arm dumbbell press (each arm)

tempo: 1-1-1
RI: 60secs

25 x 8
30 x 8
35 x 8

Lateral Raises

tempo: 2-2-1
RI: 40secs

15 x 10
15 x 10

Reverse Pec Deck

tempo: 2-0-1
RI: 45secs

50 x 12
70 x 12

Abs

Leg Raises

tempo: 1-0-1
RI: 30secs

bw x 15
bw x 15

Swiss Ball Crunches

tempo: 1-2-1
RI: 30secs

bw x 20
bw x 20

First time back in the gym after a week off. It was a decent workout. I couldn't put up the numbers i normally do but that's fine. I am probably going to stick to flat DB benchin from now on because i cant go as heavy on BB without a spotter (i was the only one at my gym today in the free weight room). I felt pumped after the reverse pec deck and abs. Looking forward to legs tomorrow.

shiznit2169 · 07-04-2005, 01:20 PM

Ok, before i post my workout...i gotta tell you my story. Last night, my best friend called around 7 to ask me to come to his friends party (they are from xavarian high school, a D1 school and i go to foxboro high school so i didnt know anyone except my friend). I was skeptical at first because i knew it was a big party with lots of alcohol and i had LEG day the following day. I said fuck it because you only live once so i drove out there which took about 30 minutes. I had a blast there, lots of hot girls and about 20-30 people drinking our asses off playing all sorts of games and shit. It was a really fun party unlike any other ive been to. I drove home to my friends house at 5:30 in the morning and slept over. Woke up at 11:30 am and had eggs and milk only. Then i went home and realized the gym closed at 1:00 today because of the holiday. Well, i only had an hour to workout and i felt ok so i drove there quickly and had 50 minutes to get my leg workout done.

So without further ado...

Legs

ATF Squats/Leg Press Superset

135 x 8 / 180 x 8
135 x 8 / 270 x 8
185 x 8 / 360 x 8
135 x 15 / 270 x 15

I sped right through this shit. Didnt care about tempo and all because i didnt have much time. I would do squats first, then walk right over to leg press and complete that and then take a 1 minute break...repeat.

Leg Extensions

tempo: 2-0-1
RI: 30secs

115 x 8
130 x 8
145 x 8

My quads were so sore after the last set. I could barely walk and people were giving me strange looks because they thought i was crazy.

Lying Leg Curls

tempo: 2-0-1
RI: 45secs

50 x 8
60 x 8
70 x 8

SLDL's

tempo: 1-0-1
RI: 60secs

95 x 8
145 x 8
165 x 6

Right before i started these, i felt very dizzy and lightheaded. I still felt hungover from the night before and didnt have a lot of food and water before my workout. I sucked it up and went through these...shaking like a mofo. Right after i finished, i just laid down on the bench for 2 minutes. People were wondering if i was ok because i could tell by their looks and thought i was trying to kill myself.

Standing Calf Raises

140 x failure

I fishished it off by going all out on these until complete failure. I stumbled over to the floor and started stretching. I knew i felt something in my stomach to i quickly went to the locker room.

When i got to my locker, i sat down on the bench for a good 10 minutes. I had my protein shake and that's where i was about to bust. I ran to the toilet and thought i was gunna puke. I kept taking big breaths trying to hold it in (I hate puking) .. so i was lucky i didnt have to puke after all. Went back to the bench and sat for another 10 minutes (it was 1:10 already and i was the last one there) .. the manager was gettin pissed so i had to get my stuff and leave.

I am never, i repeat, never doing an intense workout like this after hammering myself the night before. This definetly taught me a lesson.

shiznit2169 · 07-06-2005, 03:10 PM

Rep Range - Bi's/Tri's/Forearms

Biceps

Alternating Dumbbell Curls

tempo: 1-0-1
RI: 45secs

30 x 8
35 x 8

Cable Curls

tempo: 3-0-1
RI: 45secs

65 x 10
90 x 10

Just experimenting with the weight. First time doing these in a while so i will up the weight.

Concentration Curls (each arm)

tempo: 2-0-2

20 x 10

Triceps

Dips

RI: 30secs

bw x 10 (tempo: 1-0-1)
bw x 10 (tempo: 3-0-1)
bw x 10 (tempo: 1-0-3)

V-Bar Pushdowns

tempo: 2-0-1
RI: 30secs

70 x 10
100 x 10

Kickbacks

tempo: 1-0-1

15 x 10

First time i've ever done these. Really killed my tri's.

Forearms

Reverse BB Curls/DB Wrist Curls Superset

45 x 10/20 x 12
55 x 10/25 x 12

Plate Holds (45 pound plate)

1 x failure (65 seconds)

Flexed Arm Hang

bw x failure (30-35 seconds)

Just for a pump to end it

This was a good workout, but very boring. These are all basically isolation exercises, no compound work. I am dissapointed that this is how gopro's routine goes but i think i'll ride it out. I got back day on friday so deadlifts is waiting. Another thing that was funny today was when i got to the gym, every single guy was either doing bench press, any type of curls, or talking. It was ridiculous. I was pissed that today was an arm day because i felt like i was "copying them" by showing off with my ego because everyone else was doing curls. Nobody every works their legs or back.

**P-funk** · 07-06-2005, 03:18 PM

Quote:

Originally Posted by shiznit2169

Rep Range - Bi's/Tri's/Forearms

Biceps

Alternating Dumbbell Curls

tempo: 1-0-1
RI: 45secs

30 x 8
35 x 8

Cable Curls

tempo: 3-0-1
RI: 45secs

65 x 10
90 x 10

Just experimenting with the weight. First time doing these in a while so i will up the weight.

Concentration Curls (each arm)

tempo: 2-0-2

20 x 10

Triceps

Dips

RI: 30secs

bw x 10 (tempo: 1-0-1)
bw x 10 (tempo: 3-0-1)
bw x 10 (tempo: 1-0-3)

V-Bar Pushdowns

tempo: 2-0-1
RI: 30secs

70 x 10
100 x 10

Kickbacks

tempo: 1-0-1

15 x 10

First time i've ever done these. Really killed my tri's.

Forearms

Reverse BB Curls/DB Wrist Curls Superset

45 x 10/20 x 12
55 x 10/25 x 12

Plate Holds (45 pound plate)

1 x failure (65 seconds)

Flexed Arm Hang

bw x failure (30-35 seconds)

Just for a pump to end it

This was a good workout, but very boring. These are all basically isolation exercises, no compound work. I am dissapointed that this is how gopro's routine goes but i think i'll ride it out. I got back day on friday so deadlifts is waiting. Another thing that was funny today was when i got to the gym, every single guy was either doing bench press, any type of curls, or talking. It was ridiculous. I was pissed that today was an arm day because i felt like i was "copying them" by showing off with my ego because everyone else was doing curls. Nobody every works their legs or back.

why not just do biceps with chest and tri's with back if it is boring to train them alone? I always hated just training arms.

shiznit2169 · 07-06-2005, 03:47 PM

Quote:

why not just do biceps with chest and tri's with back if it is boring to train them alone? I always hated just training arms.

I've always done bi's on chest day and tri's on back day during my previous 2 routines. But gopro's routine goes like this

chest/shoulders/abs
quads/hams/calves
bi's/tri's/forearms
back/abs

So...i just wanted to experiment it this week and after friday, i think i will either change it up a little bit or go for a different routine. Lately i have been thinking a lot about the upper/lower/leg split pfunk. I just dont know how to incorporate exercises so i am targeting all muscles. Like if i set up a workout for monday (upper), what exercises should i do and how will i know what to do the next time i do upper? See what i'm saying? If you had time, i would love for you to give me a routine to do for that day and i'll go do it..(like u do for ivonne). You know everything.

I may even follow up on your old journal when you were doing the upper/lower/leg split and just copy it with a few minor changes such as tempo/weight/reps etc...what do you think?

Seanp156 · 07-06-2005, 06:36 PM

I always used to train Tris with Chest and Bi's with Back and recently switched to a 4 days split with arms on their own day w/ shoulders and I like it a lot better. My arms + shoulders aren't fatigued from compound movements this way.

shiznit2169 · 07-06-2005, 06:42 PM

Have you ever tried bi's with chest and tri's with back? It's easier that way since it's the opposite and the compound exercises dont really hit them as much.

Like bench press dont hit your bi's as much as tri's and WG pulldowns dont hit your tri's as much as your bi's so i switched it around and it worked.

Seanp156 · 07-06-2005, 06:46 PM

Yeah, I know, but I have never tried it like that... It'll probably be a good idea when I try HIT during college though.

06-24-2005, 03:49 PM	#123
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Speaking of grip on deads... I've always been using right underhand and left overhand, I wonder if that makes any difference, or if it's just more preference at that point. (I am right handed) My Journal

06-24-2005, 09:38 PM	#125
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Grip isn't a problem yet for the weight I'm doing on deads, but it is a problem for shrugs around 225, so at some point I'll have to work on it. My Journal

06-28-2005, 12:33 PM	#133
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,701	go to ironmind.com. it is cheaper there I think. I think power-systems.com also sells it cheap. Or go to an arts supply store and buy some. For $20-25 you will not have to by chalk for a real real real real real real real real long time!! 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

06-28-2005, 12:47 PM	#134
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	Yea, that shit lasts forever. prrs!!! P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

06-28-2005, 06:46 PM	#136
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Don't mind Jake, he just has something against P/RR/S ... My Journal

06-24-2005, 09:43 PM	#126
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,184 Photos: 1	ya, same for me. 225 for 8-10 reps is the highest i can go. I need to work on my grip big time.

06-28-2005, 11:28 AM	#129
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,184 Photos: 1	my hands dont normally sweat at all. It was just very hot and humid that day so it was hard to grip the bar...especially since the weight for deads has been going up. I know i can do more than 315 because i can get the bar off the ground easily but it's the grip that prevents me from completing it. I'll give it a couple more tries and if it doesnt work, fuck it im using chalk. Where can i buy chalk?

06-28-2005, 11:58 AM	#130
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,184 Photos: 1	it's so fucking boring taking a week off. I want to get in the gym badly. I have been looking at some routines and i think i am going to try gopro's P/RR/S program. I will begin this sunday with my routine like this sunday: chest/delts/abs monday: off tuesday: quads/hams/calves wednesday: bis/tris/forearms/ thursday: off friday: lats/traps/low back/abs saturday: off POWER: 4-5 MINUTES REP RANGE: 2-3MINUTES SHOCK: CARDIOVASCULAR RECOVERY CHEST week 1: power -dumbell bench press...3 x 4-6 -incline press...3 x 4-6 -weighted dips...2 x 4-6 week 2: rep range -incline dumbell press...3 x 6-8 -bench press...3 x 8-10 -flye...2 x 10-12 week 3: shock -superset...cable crossover/incline smith press...1-2 x 8-10 reps each -superset...incline flye/dips...1 x 8-10 reps each -dropset...machine bench press...1 x 8-10, drop 6-8, drop 6-8 optional Delts week 1: power -military press...2-3 x 4-6 -upright row...2-3 x 4-6 -"cheat" lateral...2 x 4-6 week 2: rep range -single arm dumbell press...2 x 6-8 -bent lateral...2-3 x 8-10 -cable side lateral...2 x 10-12 week 3: shock -seated side lateral/hammer machine press superset...1-2 x 8-10 -reverse pec deck/WG upright row superset...1-2 x 8-10 -cable front raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional Legs week 1: power -squats...3 x 4-6 -leg press...3 x 4-6 -single leg extension...2 x 4-6 -lying leg curl...3 x 4-6 -stiff deadlift...2-3 x 4-6 week 2: rep range -leg extension...2 x 8-10 -hack squat...3 x 10-12 -one legged leg press...3 x 12-15 -lying leg curl...2 x 6-8 -stiff deadlift...2 x 8-10 -single leg curl or seated leg curl...1-2 x 10-12 week 3: shock -superset: leg extension/front squat...1-2 x 8-10 each -superset: leg extension/sissy squat or leg press...1-2 x 8-10 each -dropset: lunge...1 x 8-10, drop, 8-10 -superset: leg curl seated or lying/toes pointed hyperextension...1-2 x 8-10 each -dropset: single leg curl...1-2 x 8-10, drop, 8-10 Arms week 1: power -barbell curl...2 x 4-6 -preacher curl...2 x 4-6 -hammer curl...1-2 x 4-6 -CG bench press...3 x 4-6 -skull crush...2 x 4-6 -single arm dumbell extension...1-2 x 4-6 week 2: rep range -alternating dumbell curl...2 x 6-8 -cable curl...2 x 8-10 -concentration curl...1-2 x 10-12 -weighted dip...3 x 6-8 -pushdown...2 x 8-10 -kickback...1-2 x 10-12 week 3: shock -ez bar curl/CG chin superset...1 x 6-10 each -preacher curl/reverse curl superset...1 x 6-10 each -DROPSET cable single arm curl...1 x 6-10, drop 6-10 -pushdown/CG bench press superset...1-2 x 6-10 each -reverse grip pushdown/incline overhead extension superset...1-2 x 6-10 each -DROPSET weighted bench dip...1 x 8-10, drop 8-10 Back POWER:week 1 -rack deadlift...3 x 3-6 -bent row...3 x 4-6 -weighted chin...2-3 x 4-6 -CG seated row...2-3 x 4-6 REP RANGE:week 2 -CG weighted chin...2 x 6-8 -WG T-Bar row...2 x 8-10 -dumbell row...2 x 10-12 -pullover...2 x 12-15 SHOCK:week 3 -pullover/WG pulldown superset...1-2 x 8-10 each -stiff arm pulldown/reverse grip bent row...1-2 x 8-10 each -CG seated pully row dropset...1 x 6-8, drop, 6-8, drop, 6-8 So what do you guys think? Give me some feedback, suggestions, changes. I'll be happy to hear what you have to say.

06-28-2005, 12:32 PM	#132
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,184 Photos: 1	20-25 bucks?

07-02-2005, 05:59 PM	#137
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,184 Photos: 1	Alright, im anxious to get back in the gym tomorrow and start my new routine. I have modified it a little bit and i will be doing RR/P/RR/S. The reason i am adding double RR's is because i am specifically training for hypertrophy, i want to build like a bodybuilder. I dont really care as much for strength/powerlifting. I have switched some exercises around so you'll see once I post my workouts. I will be doing RR for Chest/Delts tomorrow.

07-02-2005, 08:26 PM	#139
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,184 Photos: 1	what are you saying P? Do you mean that i only need to do P/RR/S forever? If so, why?

07-02-2005, 08:32 PM	#141
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,184 Photos: 1	i plan on doing this routine for 9-12 weeks...then i think im going to do the push/pull/leg split ... come on dude, your style!

07-03-2005, 01:22 PM	#143
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,184 Photos: 1	Rep Range: Chest/Delts Chest Flat BB Bench tempo: 1-0-1 RI: 60secs 135 x 10 155 x 10 155 x 8 Incline DB Bench tempo: 2-0-1 RI: 60secs 50 x 8 50 x 8 45 x 8 Flyes tempo: 2-1-2 RI: 45secs 20 x 12 25 x 12 Delts Single arm dumbbell press (each arm) tempo: 1-1-1 RI: 60secs 25 x 8 30 x 8 35 x 8 Lateral Raises tempo: 2-2-1 RI: 40secs 15 x 10 15 x 10 Reverse Pec Deck tempo: 2-0-1 RI: 45secs 50 x 12 70 x 12 Abs Leg Raises tempo: 1-0-1 RI: 30secs bw x 15 bw x 15 Swiss Ball Crunches tempo: 1-2-1 RI: 30secs bw x 20 bw x 20 First time back in the gym after a week off. It was a decent workout. I couldn't put up the numbers i normally do but that's fine. I am probably going to stick to flat DB benchin from now on because i cant go as heavy on BB without a spotter (i was the only one at my gym today in the free weight room). I felt pumped after the reverse pec deck and abs. Looking forward to legs tomorrow.

07-04-2005, 01:20 PM	#144
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,184 Photos: 1	Ok, before i post my workout...i gotta tell you my story. Last night, my best friend called around 7 to ask me to come to his friends party (they are from xavarian high school, a D1 school and i go to foxboro high school so i didnt know anyone except my friend). I was skeptical at first because i knew it was a big party with lots of alcohol and i had LEG day the following day. I said fuck it because you only live once so i drove out there which took about 30 minutes. I had a blast there, lots of hot girls and about 20-30 people drinking our asses off playing all sorts of games and shit. It was a really fun party unlike any other ive been to. I drove home to my friends house at 5:30 in the morning and slept over. Woke up at 11:30 am and had eggs and milk only. Then i went home and realized the gym closed at 1:00 today because of the holiday. Well, i only had an hour to workout and i felt ok so i drove there quickly and had 50 minutes to get my leg workout done. So without further ado... Legs ATF Squats/Leg Press Superset 135 x 8 / 180 x 8 135 x 8 / 270 x 8 185 x 8 / 360 x 8 135 x 15 / 270 x 15 I sped right through this shit. Didnt care about tempo and all because i didnt have much time. I would do squats first, then walk right over to leg press and complete that and then take a 1 minute break...repeat. Leg Extensions tempo: 2-0-1 RI: 30secs 115 x 8 130 x 8 145 x 8 My quads were so sore after the last set. I could barely walk and people were giving me strange looks because they thought i was crazy. Lying Leg Curls tempo: 2-0-1 RI: 45secs 50 x 8 60 x 8 70 x 8 SLDL's tempo: 1-0-1 RI: 60secs 95 x 8 145 x 8 165 x 6 Right before i started these, i felt very dizzy and lightheaded. I still felt hungover from the night before and didnt have a lot of food and water before my workout. I sucked it up and went through these...shaking like a mofo. Right after i finished, i just laid down on the bench for 2 minutes. People were wondering if i was ok because i could tell by their looks and thought i was trying to kill myself. Standing Calf Raises 140 x failure I fishished it off by going all out on these until complete failure. I stumbled over to the floor and started stretching. I knew i felt something in my stomach to i quickly went to the locker room. When i got to my locker, i sat down on the bench for a good 10 minutes. I had my protein shake and that's where i was about to bust. I ran to the toilet and thought i was gunna puke. I kept taking big breaths trying to hold it in (I hate puking) .. so i was lucky i didnt have to puke after all. Went back to the bench and sat for another 10 minutes (it was 1:10 already and i was the last one there) .. the manager was gettin pissed so i had to get my stuff and leave. I am never, i repeat, never doing an intense workout like this after hammering myself the night before. This definetly taught me a lesson.

07-06-2005, 03:10 PM	#145
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,184 Photos: 1	Rep Range - Bi's/Tri's/Forearms Biceps Alternating Dumbbell Curls tempo: 1-0-1 RI: 45secs 30 x 8 35 x 8 Cable Curls tempo: 3-0-1 RI: 45secs 65 x 10 90 x 10 Just experimenting with the weight. First time doing these in a while so i will up the weight. Concentration Curls (each arm) tempo: 2-0-2 20 x 10 Triceps Dips RI: 30secs bw x 10 (tempo: 1-0-1) bw x 10 (tempo: 3-0-1) bw x 10 (tempo: 1-0-3) V-Bar Pushdowns tempo: 2-0-1 RI: 30secs 70 x 10 100 x 10 Kickbacks tempo: 1-0-1 15 x 10 First time i've ever done these. Really killed my tri's. Forearms Reverse BB Curls/DB Wrist Curls Superset 45 x 10/20 x 12 55 x 10/25 x 12 Plate Holds (45 pound plate) 1 x failure (65 seconds) Flexed Arm Hang bw x failure (30-35 seconds) Just for a pump to end it This was a good workout, but very boring. These are all basically isolation exercises, no compound work. I am dissapointed that this is how gopro's routine goes but i think i'll ride it out. I got back day on friday so deadlifts is waiting. Another thing that was funny today was when i got to the gym, every single guy was either doing bench press, any type of curls, or talking. It was ridiculous. I was pissed that today was an arm day because i felt like i was "copying them" by showing off with my ego because everyone else was doing curls. Nobody every works their legs or back.

07-06-2005, 06:36 PM	#148
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	I always used to train Tris with Chest and Bi's with Back and recently switched to a 4 days split with arms on their own day w/ shoulders and I like it a lot better. My arms + shoulders aren't fatigued from compound movements this way. My Journal

07-06-2005, 06:42 PM	#149
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,184 Photos: 1	Have you ever tried bi's with chest and tri's with back? It's easier that way since it's the opposite and the compound exercises dont really hit them as much. Like bench press dont hit your bi's as much as tri's and WG pulldowns dont hit your tri's as much as your bi's so i switched it around and it worked.

07-06-2005, 06:46 PM	#150
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Yeah, I know, but I have never tried it like that... It'll probably be a good idea when I try HIT during college though. My Journal

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