Ok here we go its now time to get large and stop messin around. If you read my last journal you know I had some injuries that I used as a crutch to cheat but no more! I have now modified my P/RR/S routine and added a few things to suit me. Hopefully gopro will soon answer my upcoming PM about my ab routine and let me know if he thinks it will work or not....and maybe he could help me out if somethings wrong with it. Heres my routine:
Week I ??? Power
Monday:
Dumbell press 3 x 4-6
Incline Bench Press (with bench at a 15% angle) 3 x 4-6
Weighted Dips 3 x 4-6
Military press (smith) 2-3 x 4-6
Upright Row EZ Curl Bar 2-3 x 4-6
Cheat Lateral 2 x 4-6
Cable Crunch 3 x 6-8
Straight Hanging Leg Raises 3 x 6-8
Wednesday:
Squats - Free Standing BB 3 x 4-6
Leg Press (45° version) 3 x 4-6
Single Leg Extension 2 x 4-6
Lying Leg Curl 3 x 4-6
Stiff legged Deadlift BB 2-3 x 4-6
Friday:
Deadlift 3 x 4-6
Bent Row BB 3 x 4-6
Weighted Chin (using a dipping belt with weight) 2-3 x 4-6
CG Seated Row (cable) 2-3 x 4-6
Barbell Shrugs 3-4 x 6-8
Neck Flexion 2 x 12-15
Neck Lateral Flexion 1 x 12-15
Cable Crunch 3 x 6-8
Straight Hanging Leg Raises 3 x 6-8
Saturday:
Barbell Curl 2 x 4-6
Preacher Curl EZ Curl 2 x 4-6
Hammer Curl 2 x 4-6
CG Bench Press Incline 3 x 4-6
Skull Crushers DB 2 x 4-6
Single Arm Dumbbell Extensions 2 x 4-6
Wrist Curls BB 2 X 8-10
Reverse Wrist Curl BB 2 X 6-8
Week II ??? Rep Range
Monday:
Incline Dumbell Press (with bench at 15% incline) 3 x 6-8
Bench Press BB 3 x 8-10
Flyes Flat 2 x 10-12
Single Arm dumbell press (standing, only 1 dumbell) 2 x 6-8
Bent Lateral (slightly bent over for focus on medial) 2-3 x 8-10
Cable Side Lateral 2 x 10-12
Weighted Machine Crunch 2 x 10-12
Twisting Crunches (focus on abs and obliques) 2 x 10-12
Knee Raises (flat bench knees to chest) 1 x 15
Wednesday:
Leg Extension 2 x 8-10
Hack Squat 3 x 10-12
One legged Leg Press (these rock!) 3 x 12-15
Lying Leg Curl 2 x 6-8
Stiff legged Deadlift BB 2 x 8-10
Single Leg Curl 2 x 10-12
Friday:
CG weighted Chin 2 x 6-8
WG Cable row (seated) 2 x 8-10
Dumbell row 2 x 10-12
Pull-over 2 x 12-15
Barbell shrug 1 x 8-10, 1 x 10-12
Dumbell shrug 1 x 10-12, 1 x 12-15
Neck Flexion 2 x 12-15
Neck Lateral Flexion 1 x 12-15
Weighted Machine Crunch 2 x 10-12
Twisting Crunches (focus on abs and obloquies) 2 x 10-12
Knee Raises (flat bench knees to chest) 1 x 15
Saturday:
Alternating dumbell curl 2 x 6-8
Cable curl (2 arms same time) 2 x 8-10
Concentration Curl 1-2 x 10-12
Weighted dip 3 x 6-8
Pushdown V 2 x 8-10
Kickback DB 1-2 x 10-12
Wrist Curls 1 X 12-15
Reverse Wrist Curls 1 X 15-20
Week III ??? Shock
Monday:
Cable crossover/incline smith press (SS) 1-2 x 8-10
Incline flyes/dips (SS) 1 x 8-10
Seated machine press (DS) 8-10,6-8,6-8
Seated side lateral/hammer machine (SS) 1-2 x 8-10
Reverse pec deck/wg upright row EZ Curl(SS) 1-2 x 8-10
Cable front raise (DS) 6-8,6-8,6-8
Cable Crunch/Hip Raises SS 2 x 12-15
Twisting Crunch/Hanging Knee Raise SS 2 x 12-15
Weighted Machine Crunch DS 8-10,8-10,8-10
Wednesday:
Leg Extension/Front Squat Free Stand BB(SS) 1-2 x 8-10
Leg extensions/Leg Press (SS) 1-2 x 8-10
Lunge DB (DS) 8-10,8-10
SLDL BB/lying leg curl 1-2 x 8-10
Single Leg curl(DS) 1-2 x 8-10,8-10
Friday:
Pullover/WG Pulldown (SS) 1-2 x 8-10
Stiff arm pulldown(*)/reverse grip bent row BB (SS) 1-2 x 8-10
CG Pully row (DS) 6-8,6-8,6-8
CG upright rows EZ Curl/machine shrugs SS 1-2 x 8-10 each
Neck Flexion 2 x 12-15
Neck Lateral Flexion 1 x 12-15
Cable Crunch/Hip Raises SS 2 x 12-15
Twisting Crunch/Hanging Knee Raise SS 2 x 12-15
Weighted Machine Crunch DS 8-10,8-10,8-10
Saturday:
EZ curl/CG chin (SS) 1-2 x 6-10
Preacher Curl/reverse curl (SS) 1-2 x 6-10
Single arm curl (cable) (DS) 6-10,6-10
Pushdown/CG Bench press incline (SS) 1-2 x 6-10
Reverse pushdown/incline overhead extension (SS) 1-2 x 6-10
Weighted bench dip (DS) (plates on legs) 8-10,8-10
SUPERSET: 2 X 10-12 OF REVERSE WRIST CURLS/WRIST CURLS
It is the basic P/RR/S routine with some clarifications and mods so it suits my body better. Just sorta clears the loose ends up. I also added my own ab routine.
Now for my stats:
age-18 going on 19
weight-177lbs
height-5'6"
bf%-???? guessing around 12%ish
I haven't checked it in a long time but last I checked it I was at about 9-10% and have been bulking for some time now. I will check it when I get a chance.
As for my diet....I currently dont have one. I was doing the "bulking with slow burners" and it worked fine but I don't have the time for a set meal plan rite now. I am going through extensive fire dept drilling so I am either reading or training all day. I try to eat when I can and try to keep it clean. Once I am done with training in 3 week I will be able to go back to a set routine.....Carb Cycling Bulking Style w00t w00t.
As for supps...I am taking nothing really. I take in whey but I don't consider that a supp its more like a staple heh. I also take the occational EC stack before the gym after those long days of schooling and drilling....and believe me if anyone has gone through the training you know what I'm talking about.
Week I ??? Power
Monday:
Dumbell press 3 x 4-6
Incline Bench Press (with bench at a 15% angle) 3 x 4-6
Weighted Dips 3 x 4-6
Military press (smith) 2-3 x 4-6
Upright Row EZ Curl Bar 2-3 x 4-6
Cheat Lateral 2 x 4-6
Cable Crunch 3 x 6-8
Straight Hanging Leg Raises 3 x 6-8
Wednesday:
Squats - Free Standing BB 3 x 4-6
Leg Press (45° version) 3 x 4-6
Single Leg Extension 2 x 4-6
Lying Leg Curl 3 x 4-6
Stiff legged Deadlift BB 2-3 x 4-6
Friday:
Deadlift 3 x 4-6
Bent Row BB 3 x 4-6
Weighted Chin (using a dipping belt with weight) 2-3 x 4-6
CG Seated Row (cable) 2-3 x 4-6
Barbell Shrugs 3-4 x 6-8
Neck Flexion 2 x 12-15
Neck Lateral Flexion 1 x 12-15
Cable Crunch 3 x 6-8
Straight Hanging Leg Raises 3 x 6-8
Saturday:
Barbell Curl 2 x 4-6
Preacher Curl EZ Curl 2 x 4-6
Hammer Curl 2 x 4-6
CG Bench Press Incline 3 x 4-6
Skull Crushers DB 2 x 4-6
Single Arm Dumbbell Extensions 2 x 4-6
Wrist Curls BB 2 X 8-10
Reverse Wrist Curl BB 2 X 6-8
Week II ??? Rep Range
Monday:
Incline Dumbell Press (with bench at 15% incline) 3 x 6-8
Bench Press BB 3 x 8-10
Flyes Flat 2 x 10-12
Single Arm dumbell press (standing, only 1 dumbell) 2 x 6-8
Bent Lateral (slightly bent over for focus on medial) 2-3 x 8-10
Cable Side Lateral 2 x 10-12
Weighted Machine Crunch 2 x 10-12
Twisting Crunches (focus on abs and obliques) 2 x 10-12
Knee Raises (flat bench knees to chest) 1 x 15
Wednesday:
Leg Extension 2 x 8-10
Hack Squat 3 x 10-12
One legged Leg Press (these rock!) 3 x 12-15
Lying Leg Curl 2 x 6-8
Stiff legged Deadlift BB 2 x 8-10
Single Leg Curl 2 x 10-12
Friday:
CG weighted Chin 2 x 6-8
WG Cable row (seated) 2 x 8-10
Dumbell row 2 x 10-12
Pull-over 2 x 12-15
Barbell shrug 1 x 8-10, 1 x 10-12
Dumbell shrug 1 x 10-12, 1 x 12-15
Neck Flexion 2 x 12-15
Neck Lateral Flexion 1 x 12-15
Weighted Machine Crunch 2 x 10-12
Twisting Crunches (focus on abs and obloquies) 2 x 10-12
Knee Raises (flat bench knees to chest) 1 x 15
Saturday:
Alternating dumbell curl 2 x 6-8
Cable curl (2 arms same time) 2 x 8-10
Concentration Curl 1-2 x 10-12
Weighted dip 3 x 6-8
Pushdown V 2 x 8-10
Kickback DB 1-2 x 10-12
Wrist Curls 1 X 12-15
Reverse Wrist Curls 1 X 15-20
Week III ??? Shock
Monday:
Cable crossover/incline smith press (SS) 1-2 x 8-10
Incline flyes/dips (SS) 1 x 8-10
Seated machine press (DS) 8-10,6-8,6-8
Seated side lateral/hammer machine (SS) 1-2 x 8-10
Reverse pec deck/wg upright row EZ Curl(SS) 1-2 x 8-10
Cable front raise (DS) 6-8,6-8,6-8
Cable Crunch/Hip Raises SS 2 x 12-15
Twisting Crunch/Hanging Knee Raise SS 2 x 12-15
Weighted Machine Crunch DS 8-10,8-10,8-10
Wednesday:
Leg Extension/Front Squat Free Stand BB(SS) 1-2 x 8-10
Leg extensions/Leg Press (SS) 1-2 x 8-10
Lunge DB (DS) 8-10,8-10
SLDL BB/lying leg curl 1-2 x 8-10
Single Leg curl(DS) 1-2 x 8-10,8-10
Friday:
Pullover/WG Pulldown (SS) 1-2 x 8-10
Stiff arm pulldown(*)/reverse grip bent row BB (SS) 1-2 x 8-10
CG Pully row (DS) 6-8,6-8,6-8
CG upright rows EZ Curl/machine shrugs SS 1-2 x 8-10 each
Neck Flexion 2 x 12-15
Neck Lateral Flexion 1 x 12-15
Cable Crunch/Hip Raises SS 2 x 12-15
Twisting Crunch/Hanging Knee Raise SS 2 x 12-15
Weighted Machine Crunch DS 8-10,8-10,8-10
Saturday:
EZ curl/CG chin (SS) 1-2 x 6-10
Preacher Curl/reverse curl (SS) 1-2 x 6-10
Single arm curl (cable) (DS) 6-10,6-10
Pushdown/CG Bench press incline (SS) 1-2 x 6-10
Reverse pushdown/incline overhead extension (SS) 1-2 x 6-10
Weighted bench dip (DS) (plates on legs) 8-10,8-10
SUPERSET: 2 X 10-12 OF REVERSE WRIST CURLS/WRIST CURLS
It is the basic P/RR/S routine with some clarifications and mods so it suits my body better. Just sorta clears the loose ends up. I also added my own ab routine.
Now for my stats:
age-18 going on 19
weight-177lbs
height-5'6"
bf%-???? guessing around 12%ish
I haven't checked it in a long time but last I checked it I was at about 9-10% and have been bulking for some time now. I will check it when I get a chance.
As for my diet....I currently dont have one. I was doing the "bulking with slow burners" and it worked fine but I don't have the time for a set meal plan rite now. I am going through extensive fire dept drilling so I am either reading or training all day. I try to eat when I can and try to keep it clean. Once I am done with training in 3 week I will be able to go back to a set routine.....Carb Cycling Bulking Style w00t w00t.
As for supps...I am taking nothing really. I take in whey but I don't consider that a supp its more like a staple heh. I also take the occational EC stack before the gym after those long days of schooling and drilling....and believe me if anyone has gone through the training you know what I'm talking about.