G's Log.

Big G · 07-02-2007, 10:38 AM

Quote:

Originally Posted by P-funk

5 sets is a lot per execise for that rep range. OK. I'll do 3sets then and just add some different exercises to fill the remaining time. Sound better?

stop going to failure all the time. OK, although I am really surpised to read that. What happened to increasing intensity with partial reps, forced reps, etc? That's all beyond-failure, right?

be more specific with rep ranges and loading. You mean specifically how many I did last workout, or...? See, I normally just pick a weight where I know I'll fail between 5&15. For example, I'll get 15 (set1) then fail on maybe 10 (2nd set), then fail on 5 (3rd set) then drop the weight for set four and get maybe 10 again (at failure) then maybe 5 on the last set.

just because your legs hurt that bad, doesn't mean it is a good thing. In fact, it is stupid as hell. Lower the volume and train more frequently. Really? OK. That sounds good to me. I can barely walk whenever I leave the gym after leg day and last weekend, for example, my calves seized up so badly (after a Friday workout) that I had to call-off on Monday because I couldn't move my feet up or down at all!

Ditch all wasted day.....Huh? You mean don't post anything on here if I didn't workout that day?

if you are short on time, go into the gym with a plan. I always go to the gym with a plan. The plan is always to do whichever workout is next on the list.

Use exercises that give you the biggest bang for your buck. I thought my workouts were providing good bang for my buck. That's why I asked for your help.

Bakerboy · 07-02-2007, 10:39 AM

Quote:

Originally Posted by Big G

But it takes damned-near an hour to do two bi-cep exercises, two tri-cep exercises and two forearm exercises.

If you are doing big compound lifts you don't need to do much if any isolation work for your arms.
You are thinking about bodyparts instead of movements.

Double D · 07-02-2007, 10:43 AM

Wasted day to P means something like an arm day.

DOMS · 07-02-2007, 10:45 AM

Quote:

Originally Posted by Bakerboy

If you are doing big compound lifts you don't need to do much if any isolation work for your arms.
You are thinking about bodyparts instead of movements.

All of that shouldn't take more than 12 minutes total.

Big G · 07-02-2007, 10:59 AM

Quote:

Originally Posted by Double D

Which in the long run is a waste of time. You would get more out of doing 2 back exercises, 2 chest exercises and maybe a few sets of curls.

Geez. I am confused. How would my triceps and forearms be getting a good workout by not doing any triceps and forearms exercises!?

Double D · 07-02-2007, 11:04 AM

Bench, Incline, OH press, Pushups, etc.....really hits your triceps

Pullups, Chins, Any rows, etc.....really hits your biceps

You could do a pull day and add in 3-4 sets of bicep curls at the end of it. Its not like you have to get rid of the curls all together.

Same goes for the triceps. Push day add in some tri work at the end.

Big G · 07-02-2007, 11:07 AM

Quote:

Originally Posted by Double D

Wasted day to P means something like an arm day.

OK. I'm seriously mind-boggled here.

I started doing leg-presses and my quads got bigger. I started doing bench presses and my chest got bigger. But if I do tri-cep pulldowns and wrist curls then that's a waste of time!? Why wouldn't they grow if I exercise them? They seem to be growing to me.

This is wierd. I must be missing some crucial information here. I've done a lot of reading over the past eight months. I can't believe I feel, and probably sound, like such a dumbfuck right now.

DOMS · 07-02-2007, 11:07 AM

Quote:

Originally Posted by Big G

Geez. I am confused. How would my triceps and forearms be getting a good workout by not doing any triceps and forearms exercises!?

You'd be working them "indirectly". I use that term loosely. When you do benching, for example, you require a lot from your triceps. Don't worry too much about isolation work (curls, extensions) at first. Just stick to the big compounds and your body will grow.

Big G · 07-02-2007, 11:12 AM

OK. I need a list of big compounds then.

I posted a thread a couple of days ago asking for good exercise books. There were lots of hits and lots of recommendations. I guess I just need to get on Amazon and buckle down for some major reading.

It's disappointing to realize I've basically been mislead all this time. I distinctly remember in Arnold's encyclopedia (for example) it says your forearms are a muscle just like any other and they need to be worked out too. He lists suitable exercises afterwards. So that's what I did.

This is all a little frustrating.

Double D · 07-02-2007, 11:18 AM

Legs
Squat Variants
Deadlift Variants
Good Mornings
Lunges

Chest
Bench
Incline
Decline
Pushups

Shoulders
OH Press
(Keep in mind working the chest also works the shoulders)

Back
Pullups/Chins
Row Variants

Triple Threat · 07-02-2007, 11:27 AM

Quote:

Originally Posted by Double D

Legs
Squat Variants
Deadlift Variants
Good Mornings
Lunges

Chest
Bench
Incline
Decline
Pushups

Shoulders
OH Press
(Keep in mind working the chest also works the shoulders)

Back
Pullups/Chins
Row Variants

Hey, that's my workout routine (except for the OH press).

Double D · 07-02-2007, 11:28 AM

Quote:

Originally Posted by Triple Threat

Hey, that's my workout routine (except for the OH press).

Yeah it pretty much is.

Big G · 07-02-2007, 11:33 AM

DD - Thx.

I've read that there is a lot of argument as to which body parts to combine. I stuck shoulders and traps together becuase I like the pump I get off it (I just feel huge afterwards). I stuck back & obliques together becuase they're all in the same kind-of area. And I stuck chest and abs together for the same kind-of reason.

I don't mind doing away with my arm day if it's just a waste of time (that still sounds pretty wierd to me... but I trust y'all so steer me right) but can we have a look at my next planned workout, for example?

Chest & Abs. (Asumming it's still OK to do these together, of course).
I've been doing Chest incline BB press as the first exercise (I hear it's better than decline for mass-bldg, so I put it first) s/set with leg raises (for extra intensity, and also to save time). Is that combo still OK?

I do decline DB press (which is also on the Big Comound list) s/set decline sit-ups (so I don't have to get off the decline bench and, again, to save some time). Is that still OK?

I do DB flies last becuase I heard it's not much of a mass-bldr, but I've had some time left after 5sets of each of above (although now I guess I'll have loads of time left because i'm only supposed to do 3sets of each instead) and I figured it was another angle to hit my chest from.

Since the incline BB press and decline DB press are both on the Big Compund list (above) does my chest workout actually seem so bad? If so, how? And what should I do to change it?

I was planning to do Chest tonight, so any thoughts would be very very welcome.

Thanks everyone anyway for all your advice. I really do appreciate it.

Double D · 07-02-2007, 11:47 AM

Hum...why not just put exercises together like this:

Upper Vertical:
Pullups
Incline presses
Chins
Dips
Curls

Legs:
Squats
Deadlift
Lunges
Good mornings or glute ham raises
Calve work

Upper Horizontal:
Bench
DB Row
Weight pushups or Decline Press
Cable row or supine row
Skull Crushers

Loading:
Wks1-2:3x12 with a 60 second ri
Wks3-4:3x6-8 with a 90 second ri
Wks5-6:3x3-5 with a full recovery ri
Wk7

eload or take off

Big G · 07-02-2007, 12:01 PM

I guess I'm not wondering why not just put exercises together like this, but why put exercises together like this. When I ask people in the gym (even huge dudes) what they're working today they'll say Chest, Back or whatever. I've never had someone reply "Lats, Chest, Biceps and Triceps" as would be the case doing Pullups, Incline presses, Chins, Dips and Curls, wouldn't it?

Has the Group-By-Movement-Type (e.g. Vertical, Horizontal, etc) methodology been found to be considerably more successful for hypertrophy than a Group-By-Body-Part (e.g. Chest, Back, etc) methodology? And, if so, which rock has seemingly everyone in my gym been hiding under!? Joking (but genuinely interested).

Double D · 07-02-2007, 12:17 PM

Think of it as movements. Your joints and muscles move one way so you train all of them in that motion. And then the next day its a totally different motion. Not to mention doing things this way is the easiest way to keep from overtraining, imo. I have done bodypart splits, but I will tell you I have never been as strong as I am now with the upper lower split. I actually do this:

Mon-Upper
Tues-Lower
Fri-Total

Big G · 07-02-2007, 12:36 PM

Wait a minute. That's split by bodypart then, right? What happened to all the Upper Vertical and Upper Horizontal separation? Or, are you doing all of that on Monday and Friday?

Isn't this all just a matter of personal preference? Everyone seems to have a different opinion.

Double D · 07-02-2007, 12:46 PM

Quote:

Originally Posted by Big G

Wait a minute. That's split by bodypart then, right? What happened to all the Upper Vertical and Upper Horizontal separation? Or, are you doing all of that on Monday and Friday?

Isn't this all just a matter of personal preference? Everyone seems to have a different opinion.

Depends on who you ask. I am a certified training, P funk is a certified trainer. And I would like to say hes one of the smartest damn guys I have ever talked to! Realize this: There are tons of big guys in this world. But to get there they may have done more damage to themselves than they shouldve. Things like muscle imbalances.....which effect posture and can actually lead to things like diseases! They put uneeded stresses on the human body that dont need to be there. A good based program of movements and not muscles in my honest opinion is the best way to go! Atleast starting out anyways until you get to learn your body.

Big G · 07-02-2007, 12:51 PM

Quote:

Originally Posted by Double D

A good based program of movements and not muscles in my honest opinion is the best way to go!

Quote:

Originally Posted by Double D

I actually do this:

Mon-Upper
Tues-Lower
Fri-Total

So "Upper" would be:

Upper Vertical:
Pullups
Incline presses
Chins
Dips
Curls

AND

Upper Horizontal:
Bench
DB Row
Weight pushups or Decline Press
Cable row or supine row
Skull Crushers

?????

Double D · 07-02-2007, 12:56 PM

Quote:

Originally Posted by Big G

Haha....good point. Like I have said knowing your body and how it works in the best way to go. I think I may have said to much and not stayed basic enough. Sorry about that. Just ask around a bit more. I dont deny stewart's success hes a big guy and has had great success. His training is a bit suspect at times because he changes it up so much, but hes a big guy so its tough to argue it. However keep in mind just because someone is big doesnt mean they are doing everything right (I dont mean stew on this, just big guys in general).

Double D · 07-02-2007, 12:58 PM

A simple upper can go like this:

Push horizontal-Bench
Pull Vertical-Pullups
Push Vertical-Dips
Pull Horizontal-DB Rows

Aux work-Biceps, triceps, etc....(normally 3 sets of X amount of reps)

Big G · 07-02-2007, 01:03 PM

Quote:

Originally Posted by Double D

Just ask around a bit more.

Thanks. It's all much clearer now.

Big G · 07-03-2007, 08:58 AM

SUNDAY

Meal 1 - 10:45am (missed eggs. added to bottom of list)
Meal 2 - 2:00pm
Snack - 3:30pm
Meal 3 - 5:30pm
Meal 4 - 9:45pm
Meal 5 - 12:15pm
Meal 6 - sleeping.

Shed building today for approx 10hours. Almost finshed. Covered last wall with siding. Painting the door and installing shingles is all that remains. It looks awesome.

Big G · 07-03-2007, 08:59 AM

MONDAY

Meal 1 - 7:45am
Meal 2 - 11:00am-12:00am (busy. bite here, bite there)
Meal 3 - 3:40pm (late. time just flew by)
Meal 4 - 7:30pm (PWO shake)
Meal 5 - 9:30pm
Meal 6 - 12:30am

WORKOUT NOTES (Chest & Abs)
1.(s/set w/#2) Incline BB Press w/bar+60lb:15, w/bar+70lb:12½F,7F, w/bar+60lb:10F,9F. (waaaay better than ever!)

2.(s/set w/#1) Leg Raises w/hip push-up (NOT Knee Raises):20,20,20,20,20.
3.(s/set w/#4) Decline DB Press - w/50lb:12½F,10F,9F,7F,6F.
4.(s/set w/#3) Decline sit-ups (w/crunch on top):25,25,20F,11½F (4sets only. quads still hurt from Friday).
5.Fly Press (laying flat) w/30lb:15,10F,7½F, w/25lb:8½F,9½F.

PWO WEIGHT (after shower, sauna, pee): 172.1lb (going up!)

NOTES: Posted a whole bunch on ironmag forums today. Sought advice from familiar names. Conclusions... My workouts suck. I have no idea what I'm doing. And everything needs changed! Doh!

Went home and read Extreme Muscle Enhancement's ChapterII (Training). Learned going to failure all the time is dumb... As an ecto/endomorph(80/20) I should stay away from cardio (QUOTE: "Cardio is a bad idea for an ectomorph with weak legs that wants to build body mass"), plus...

Reps s/b in 6-8 range (no failing & no burn! so it says!).
Sets s/b 5-8 per body part
Recovery s/b 3-5 days

NOTE "s/b" = Should Be.

Additionally, there should be NO PAUSES or stalling at the top of the movement (unless it's to squeeze/contract). The sets s/b getting heavier with decreasing reps (or not). I should "keep the pace steady & go for broke on the last set"

Also, regarding reps:
Lrg body parts (e.g. Chest, Shoulders & Ham Strings) respond well to sets as low as 6.
Small body parts (Triceps, Biceps, Traps) respond well to sets comprised of around 8 reps.
Complex body parts (Back, Quads) like sets of approx 10reps.
Dense body parts (abs, calves) do best with 15 or more reps.

Emailed feedback, posts on this journal, posts from other threads and feedback from private messages (on ironmag forum) confirmed much of this. EVERYTHING I do needs revised.

Back to the drawing board! So much to learn! Still... hypertrophy is worth it!

SamEaston · 07-03-2007, 09:12 AM

G, Im not here to give you advice - cos i don't know squat - but don't be hard on yourself! You're doing really well. You said yourself you used to be skinny and now your packing on the muscle plus lowering your BF%. And that doesn't happen without major effort!

The main thing is to make sure you're covering all your bases in terms of training. Listen to what everyone has to say and take it all into consideration. Putting on muscle in the safest and most balanced way is everyone's priority on this board - no-one wants to find out what they've been doing is going to cause them an injury!

You made it here at the end of the day - and that's all that matters! (And finishing the shed, of course

)

Big G · 07-03-2007, 09:42 AM

Quote:

Originally Posted by SamEaston

You made it here at the end of the day - and that's all that matters! (And finishing the shed, of course

)

And finishing the shed, of course

Hey, Sam! Nice to hear from you again. Thanks for stopping by!

I'm quite literally all-ears at the moment. I don't feel too bad about clearly being so uneducated about all this. I never knew jack about squat before. Hell, I'd never even seen inside a gym until December last year and I just look f*&^in' incredible compared to then. Traps, lats, chest, biceps, legs... everything... has changed. I'm ripped and I've grown so much I feel weird in my own skin. It's a significant difference. I love it.

Yesterday my wife peered over my shoulder while I was looking at a few of the pictures in the middle of Extreme Muscle Enhancement (my latest read) and she was getting all grossed out looking at some of their legs. When I went to bed that night she started going "Eeewww!" and "Uurrggh!" looking at my legs. It caused me to take a moment and look for myself. I have veins everywhere. Thick ones, rolling like mountain rivers all over my legs. They've grown so much, it's crazy. There's all kinds of definition there now. Plus, my jeans are hard to pull off these days becuase my calves have grown so much!

I clearly have a lot yet to learn. I definitely want to revise my workouts so that I'm gettng the most out of all this effort. Hopefully P-Funk, Double D, Witch and others will steer me right. Some of the info I get seems to conflict. Like last night, Extreme Muscle Enhancement says No Cardio For Ectomorphs but today I got a private message (from one of the ol' boys on this site) that tells me run 3 times a week. Big difference! IMO I'm not convinced that running 3x wk is a good idea for me. I lost 4lb in May eating 3,200cal daily with no cadio. I upped it to 3,600-4,000 (depending on how long the day is) in June (again w/no cardio) and finally saw a few pounds growth. If I start burning 300-600cal on a treadmill 3x week I'm not sure iot will help growth. Maybe with a lot more food it would, but then my legs are often sore from workouts and I think, if they're sore, they should be rested.

I guess, in the end, it alls come down to the old addage... Every day, in every way, I am getting better and better.

How've you been?

Stewart14 · 07-03-2007, 09:55 AM

You simply are going to get different advice from everyone you talk to. What I would do with that, is to take the bits and pieces of all the info people give you that APPEALS to you and your goals, and put something together on your own.

You really don't want to follow a workout split that someone writes up for you here (unless you specifically ask for one that addresses your goals) cause that split might not be in your best interests.

None of the info is bad info, there is just too much info and it is very easy to get lost in it, so to speak.

Decide what YOU want to do, and figure out the best way to get there based on all the info people have given you. I won't even give you a split or a sample because that would just be my opinion, and it might not be what you want.

Look at what you wrote about your rep ranges for your bodyparts that you feel works for you. Start with that and build your program around that. I will tell you that I think you should work out as frequently as possible, while still allowing some recovery time. Training a bodypart once per week will work, but there are more efficient ways to get from A to B.

SamEaston · 07-03-2007, 10:10 AM

By the sounds of things, you're doing great! When you stop putting on slabs of muscle, thats when you start looking for other options!

I agree with you that adding cardio to your program probably won't do you any favours. You sound as if its difficult enough to eat enough calories at the moment without the added stress of cardio. Plus your a busy guy - when would you fit it in, and would your weights sessions suffer because of it? Maybe you will add it in in the future, for the sake of your health, but thats for you to decide.

Im very well, thank you! Taking a couple of weeks off rowing, just enjoying my sessions and trying to keep the fat off! I can't wait till i start bulking in September - im hoping i'll start shifting crazy weights (for a girl, obviously!).

Im feeling an affinity with your shed - as if i've followed its progress as you've built it! I hope your going to post a pic of it once its done?

Big G · 07-03-2007, 11:03 AM

Quote:

Originally Posted by SamEaston

Im feeling an affinity with your shed - as if i've followed its progress as you've built it! I hope your going to post a pic of it once its done?

DEFINITELY! It's looking so good already that I was actually thinking of
doing that last weekend, but I haven't airbrushed the front door yet. I use an automotive airbruish for most of my household painting (not walls, but cupboards, doors etc) becuase it lays flay and shiny like a car body, free of any brush marks and imperfections. You'll see.

Glad you've been well. Cutting until September sounds like a pain the pah-toot! How much do you need to lose?

**P-funk** · 07-03-2007, 11:06 AM

all I have to say is:

a) what is extreme muscle enhancement?

b) anyone who says that you should do no cardio at all is a fucking moron. even as an ectomorph, you need to enhance work capacity.....check out the last entry in my blog.

c) it sounds like that site is riddled in bodybuilding myth.

07-02-2007, 11:12 AM	#69
Big G Gettin' Diesel. Elite Member Join Date: Dec 2006 Location: Cols,OH. It sucks. Posts: 1,218 Photos: 1	OK. I need a list of big compounds then. I posted a thread a couple of days ago asking for good exercise books. There were lots of hits and lots of recommendations. I guess I just need to get on Amazon and buckle down for some major reading. It's disappointing to realize I've basically been mislead all this time. I distinctly remember in Arnold's encyclopedia (for example) it says your forearms are a muscle just like any other and they need to be worked out too. He lists suitable exercises afterwards. So that's what I did. This is all a little frustrating. Goal...... DL:500lb, Sqt:400lb, Bnch:300lb Current.. DL:375lb, Sqt:335lb, Bnch:260lb Weight: 197lb (up 36lb), bf=15%ish Age:35 Training since 11/06 journal

07-02-2007, 11:33 AM	#73
Big G Gettin' Diesel. Elite Member Join Date: Dec 2006 Location: Cols,OH. It sucks. Posts: 1,218 Photos: 1	DD - Thx. I've read that there is a lot of argument as to which body parts to combine. I stuck shoulders and traps together becuase I like the pump I get off it (I just feel huge afterwards). I stuck back & obliques together becuase they're all in the same kind-of area. And I stuck chest and abs together for the same kind-of reason. I don't mind doing away with my arm day if it's just a waste of time (that still sounds pretty wierd to me... but I trust y'all so steer me right) but can we have a look at my next planned workout, for example? Chest & Abs. (Asumming it's still OK to do these together, of course). I've been doing Chest incline BB press as the first exercise (I hear it's better than decline for mass-bldg, so I put it first) s/set with leg raises (for extra intensity, and also to save time). Is that combo still OK? I do decline DB press (which is also on the Big Comound list) s/set decline sit-ups (so I don't have to get off the decline bench and, again, to save some time). Is that still OK? I do DB flies last becuase I heard it's not much of a mass-bldr, but I've had some time left after 5sets of each of above (although now I guess I'll have loads of time left because i'm only supposed to do 3sets of each instead) and I figured it was another angle to hit my chest from. Since the incline BB press and decline DB press are both on the Big Compund list (above) does my chest workout actually seem so bad? If so, how? And what should I do to change it? I was planning to do Chest tonight, so any thoughts would be very very welcome. Thanks everyone anyway for all your advice. I really do appreciate it. Goal...... DL:500lb, Sqt:400lb, Bnch:300lb Current.. DL:375lb, Sqt:335lb, Bnch:260lb Weight: 197lb (up 36lb), bf=15%ish Age:35 Training since 11/06 journal

07-02-2007, 11:47 AM	#74
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Hum...why not just put exercises together like this: Upper Vertical: Pullups Incline presses Chins Dips Curls Legs: Squats Deadlift Lunges Good mornings or glute ham raises Calve work Upper Horizontal: Bench DB Row Weight pushups or Decline Press Cable row or supine row Skull Crushers Loading: Wks1-2:3x12 with a 60 second ri Wks3-4:3x6-8 with a 90 second ri Wks5-6:3x3-5 with a full recovery ri Wk7eload or take off

07-02-2007, 12:01 PM	#75
Big G Gettin' Diesel. Elite Member Join Date: Dec 2006 Location: Cols,OH. It sucks. Posts: 1,218 Photos: 1	I guess I'm not wondering why not just put exercises together like this, but why put exercises together like this. When I ask people in the gym (even huge dudes) what they're working today they'll say Chest, Back or whatever. I've never had someone reply "Lats, Chest, Biceps and Triceps" as would be the case doing Pullups, Incline presses, Chins, Dips and Curls, wouldn't it? Has the Group-By-Movement-Type (e.g. Vertical, Horizontal, etc) methodology been found to be considerably more successful for hypertrophy than a Group-By-Body-Part (e.g. Chest, Back, etc) methodology? And, if so, which rock has seemingly everyone in my gym been hiding under!? Joking (but genuinely interested). Goal...... DL:500lb, Sqt:400lb, Bnch:300lb Current.. DL:375lb, Sqt:335lb, Bnch:260lb Weight: 197lb (up 36lb), bf=15%ish Age:35 Training since 11/06 journal

07-02-2007, 12:36 PM	#77
Big G Gettin' Diesel. Elite Member Join Date: Dec 2006 Location: Cols,OH. It sucks. Posts: 1,218 Photos: 1	Wait a minute. That's split by bodypart then, right? What happened to all the Upper Vertical and Upper Horizontal separation? Or, are you doing all of that on Monday and Friday? Isn't this all just a matter of personal preference? Everyone seems to have a different opinion. Goal...... DL:500lb, Sqt:400lb, Bnch:300lb Current.. DL:375lb, Sqt:335lb, Bnch:260lb Weight: 197lb (up 36lb), bf=15%ish Age:35 Training since 11/06 journal

07-02-2007, 10:43 AM	#63
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Wasted day to P means something like an arm day.

07-02-2007, 11:04 AM	#66
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Bench, Incline, OH press, Pushups, etc.....really hits your triceps Pullups, Chins, Any rows, etc.....really hits your biceps You could do a pull day and add in 3-4 sets of bicep curls at the end of it. Its not like you have to get rid of the curls all together. Same goes for the triceps. Push day add in some tri work at the end.

07-02-2007, 11:18 AM	#70
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Legs Squat Variants Deadlift Variants Good Mornings Lunges Chest Bench Incline Decline Pushups Shoulders OH Press (Keep in mind working the chest also works the shoulders) Back Pullups/Chins Row Variants

07-02-2007, 12:17 PM	#76
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Think of it as movements. Your joints and muscles move one way so you train all of them in that motion. And then the next day its a totally different motion. Not to mention doing things this way is the easiest way to keep from overtraining, imo. I have done bodypart splits, but I will tell you I have never been as strong as I am now with the upper lower split. I actually do this: Mon-Upper Tues-Lower Fri-Total

07-02-2007, 12:58 PM	#81
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	A simple upper can go like this: Push horizontal-Bench Pull Vertical-Pullups Push Vertical-Dips Pull Horizontal-DB Rows Aux work-Biceps, triceps, etc....(normally 3 sets of X amount of reps)

07-03-2007, 08:58 AM	#83
Big G Gettin' Diesel. Elite Member Join Date: Dec 2006 Location: Cols,OH. It sucks. Posts: 1,218 Photos: 1	6/31/07 SUNDAY Meal 1 - 10:45am (missed eggs. added to bottom of list) Meal 2 - 2:00pm Snack - 3:30pm Meal 3 - 5:30pm Meal 4 - 9:45pm Meal 5 - 12:15pm Meal 6 - sleeping. Shed building today for approx 10hours. Almost finshed. Covered last wall with siding. Painting the door and installing shingles is all that remains. It looks awesome. Goal...... DL:500lb, Sqt:400lb, Bnch:300lb Current.. DL:375lb, Sqt:335lb, Bnch:260lb Weight: 197lb (up 36lb), bf=15%ish Age:35 Training since 11/06 journal

07-03-2007, 08:59 AM	#84
Big G Gettin' Diesel. Elite Member Join Date: Dec 2006 Location: Cols,OH. It sucks. Posts: 1,218 Photos: 1	7/1/07 MONDAY Meal 1 - 7:45am Meal 2 - 11:00am-12:00am (busy. bite here, bite there) Meal 3 - 3:40pm (late. time just flew by) Meal 4 - 7:30pm (PWO shake) Meal 5 - 9:30pm Meal 6 - 12:30am WORKOUT NOTES (Chest & Abs) 1.(s/set w/#2) Incline BB Press w/bar+60lb:15, w/bar+70lb:12½F,7F, w/bar+60lb:10F,9F. (waaaay better than ever!) 2.(s/set w/#1) Leg Raises w/hip push-up (NOT Knee Raises):20,20,20,20,20. 3.(s/set w/#4) Decline DB Press - w/50lb:12½F,10F,9F,7F,6F. 4.(s/set w/#3) Decline sit-ups (w/crunch on top):25,25,20F,11½F (4sets only. quads still hurt from Friday). 5.Fly Press (laying flat) w/30lb:15,10F,7½F, w/25lb:8½F,9½F. PWO WEIGHT (after shower, sauna, pee): 172.1lb (going up!) NOTES: Posted a whole bunch on ironmag forums today. Sought advice from familiar names. Conclusions... My workouts suck. I have no idea what I'm doing. And everything needs changed! Doh! Went home and read Extreme Muscle Enhancement's ChapterII (Training). Learned going to failure all the time is dumb... As an ecto/endomorph(80/20) I should stay away from cardio (QUOTE: "Cardio is a bad idea for an ectomorph with weak legs that wants to build body mass"), plus... Reps s/b in 6-8 range (no failing & no burn! so it says!). Sets s/b 5-8 per body part Recovery s/b 3-5 days NOTE "s/b" = Should Be. Additionally, there should be NO PAUSES or stalling at the top of the movement (unless it's to squeeze/contract). The sets s/b getting heavier with decreasing reps (or not). I should "keep the pace steady & go for broke on the last set" Also, regarding reps: Lrg body parts (e.g. Chest, Shoulders & Ham Strings) respond well to sets as low as 6. Small body parts (Triceps, Biceps, Traps) respond well to sets comprised of around 8 reps. Complex body parts (Back, Quads) like sets of approx 10reps. Dense body parts (abs, calves) do best with 15 or more reps. Emailed feedback, posts on this journal, posts from other threads and feedback from private messages (on ironmag forum) confirmed much of this. EVERYTHING I do needs revised. Back to the drawing board! So much to learn! Still... hypertrophy is worth it! Goal...... DL:500lb, Sqt:400lb, Bnch:300lb Current.. DL:375lb, Sqt:335lb, Bnch:260lb Weight: 197lb (up 36lb), bf=15%ish Age:35 Training since 11/06 journal

07-03-2007, 09:55 AM	#87
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	You simply are going to get different advice from everyone you talk to. What I would do with that, is to take the bits and pieces of all the info people give you that APPEALS to you and your goals, and put something together on your own. You really don't want to follow a workout split that someone writes up for you here (unless you specifically ask for one that addresses your goals) cause that split might not be in your best interests. None of the info is bad info, there is just too much info and it is very easy to get lost in it, so to speak. Decide what YOU want to do, and figure out the best way to get there based on all the info people have given you. I won't even give you a split or a sample because that would just be my opinion, and it might not be what you want. Look at what you wrote about your rep ranges for your bodyparts that you feel works for you. Start with that and build your program around that. I will tell you that I think you should work out as frequently as possible, while still allowing some recovery time. Training a bodypart once per week will work, but there are more efficient ways to get from A to B. http://futuretrainer.blogspot.com/ --My new blog!!

07-03-2007, 11:06 AM	#90
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,701	all I have to say is: a) what is extreme muscle enhancement? b) anyone who says that you should do no cardio at all is a fucking moron. even as an ectomorph, you need to enhance work capacity.....check out the last entry in my blog. c) it sounds like that site is riddled in bodybuilding myth. 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

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