Requesting tweaks to my bulk training

jmorrison · 08-09-2009, 01:40 AM

Hey fellas (and ladies), my weightloss has been going really well. I am getting pretty damned close to being down 60lbs since joining here, so yay me. I am getting fairly close to my goals, and am now looking at a bulk period in the near future, and would like my bulk workout to be tweaked/raped/pointed at/laughed at/scorned by you guys, so I can make sure it is on point.

This will be a 3 day a week bulk routine, upper push/lower/upper pull. Please advise on intensity, recovery, just flat out better exercises, or anything else that may cross your minds. I am not sure at this point if this will be a natty bulk or not, so plan for natural, and if that changes I will request more advice.

Thanks in advance.

Day1
Flat Bench 5x5
Military Press 5x5
Dumbell Benchpress 5x5
Overhead Tricep Press 5x5
Dips 3x10

Day2 OFF
XXXX XXXX XXXX XXXX

Day3
Squat 5x5
RDL's 5x5
Sled Squat 5x5
Lunges 3x8
Weighted Calf Raises 3x10

Day4 OFF
XXXX XXXX XXXX

Day5
Deadlift 5x5
Pullups 3x10
T-bar pulls 5x5
Cleans 5x5
EZ-Curl 5x5

Day6 OFF
XXXX XXXX XXXX XXXX

Day7 OFF
XXXX XXXX XXXX XXXX

jmorrison · 08-09-2009, 01:42 AM

I apologize for the format there. Excel apparently doesnt post well. I tried to edit to make it easier to read, but no go.

**Built** · 08-09-2009, 02:10 AM

Quote:

Originally Posted by jmorrison

Hey fellas (and ladies), my weightloss has been going really well. I am getting pretty damned close to being down 60lbs since joining here, so yay me.

NICE WORK! You must be SO relieved!

Quote:

Originally Posted by jmorrison

I am getting fairly close to my goals, and am now looking at a bulk period in the near future, and would like my bulk workout to be tweaked/raped/pointed at/laughed at/scorned by you guys, so I can make sure it is on point.

This will be a 3 day a week bulk routine, upper push/lower/upper pull. Please advise on intensity, recovery, just flat out better exercises, or anything else that may cross your minds. I am not sure at this point if this will be a natty bulk or not, so plan for natural, and if that changes I will request more advice.

Thanks in advance.

Day1
Flat Bench 5x5
Military Press 5x5
Dumbell Benchpress 5x5
Overhead Tricep Press 5x5
Dips 3x10

I am not a fan of training chest and shoulders together - it's a lot of RC strain.

My .02

Quote:

Originally Posted by jmorrison

Day2 OFF
XXXX XXXX XXXX XXXX

Day3
Squat 5x5
RDL's 5x5
Sled Squat 5x5
Lunges 3x8
Weighted Calf Raises 3x10

Ugh. Leg day.

Why not split your leg work over two days, toss in some upper body work with 'em.

Quote:

Originally Posted by jmorrison

Day4 OFF
XXXX XXXX XXXX

Day5
Deadlift 5x5
Pullups 3x10
T-bar pulls 5x5
Cleans 5x5
EZ-Curl 5x5

Cleans I would not put toward the end of a workout. When I do them, I do them early in the workout. In addition to them being a very taxing movement, your grip will be toast after the heavy deads, chins and t-bars.

Quote:

Originally Posted by jmorrison

Day6 OFF
XXXX XXXX XXXX XXXX

Day7 OFF
XXXX XXXX XXXX XXXX

What are your specific goals for this bulk - general, overall size, or do you have a "part" or two to bring up?

jmorrison · 08-09-2009, 02:24 AM

Thanks Built, I do feel much better, and it's in no small part thanks to you. I have gone from a size 42 jean to a 34, and working towards a 32 soon, all since February. This is a direct result of following the advice I received here. I knew that I had the drive, and a good base to build on both physically and in knowledge, but so much has changed in the last decade that I needed a good starting point to familiarize myself with the "new" science, and you guys gave it to me. So yeah. Thank you all that helped me very much. You have all changed my life around, and put me back on top of my game.

Okay, sissy kodak time is over! On to the routine!

My upper "pull" muscles are lagging a bit. My triceps/chest/delts/quads are all pretty big, but my back is very puny, as well as my biceps. So I would really like to push them a bit more. That said however, I am just going for overall size.

I only have 3 days a week to accomplish this in, which is why I have it split the way I do, but I am very open to any suggestions.

I would be open to a full body routine for 3 days if it would be effective, and someone could help me write one up. I just have never used that type of program before and really have no way to set it up with recovery/rep range etc.

Hell I am just now trying to let go of the ol' chest/tri's, back/bi's mindset, and trying to think in terms of movements.

Baby steps!

**Built** · 08-09-2009, 02:25 AM

How have you been training up until now? Remind me, I'm old and feeble-minded...

jmorrison · 08-09-2009, 02:35 AM

Pretty girls don't get "old" Built, they just mature!

I have been following the ABCDE diet plan:
Muscle Media

(linked again for anyone that may want to read it, ancient article, but all I could dig up real quick)

I used it about 8 years ago, and it worked great for me, and has been working really well for me again. It fits my lifestyle really well since I work 2 weeks on 2 weeks off.

The weightloss has been easy and great, but the problem is that I have not been bulking like I used to. I don't know if this is because I have less test than I did when I was 18, or because I was using a 3 day full body routine that looked like I slapped it together while drunk.

So I may go on a short pure bulk for a couple months, or even just stick with ABCD trying a different bulk routine.

**Built** · 08-09-2009, 02:58 AM

Ah yes, I remember now.

You haven't been bulking because you've been CUTTING!

Do you only train two weeks on two weeks off, or was there something else, I seem to recall you had access to different gyms when you're on and off work.

jmorrison · 08-09-2009, 03:04 AM

I have access to a small gym while on the rig. Nothing too serious, but enough to get in a decent workout. We have a catering company that feeds us, so I have access to all the clean foods I want, so I do my 2 cutting weeks while out here.

When I am home, I eat like a pig, drink too much beer, and am entirely too busy to do much else but hit the gym 3 times a week. It's a good gym, with a nice selection, and I can go heavy there, so I do my bulk during this period.

I guess I could have worded that to sound better?

Oddly enough, the weight is still coming off, but not getting MUCH bigger during the bulk 2 weeks. The last couple months I have actually LOST weight while home, but this may be a direct result of dating a 20 year old. My god, anyone trying to lose weight should pick one of these up. They can be found at most local malls and respond well to sweet foods and colorful objects.

**Built** · 08-09-2009, 03:15 AM

I'm a big fan of youngsters - tThey're lovely AND thermogenic! They tend to be stupid though, you may wish to have a lobotomy prior to actual conversation. Or just avoid it completely.

You cannot expect to actually notice muscle-size in two weeks.

What you might consider doing on the weeks where you have access to a gym is block training.

Pick an upper and a lower (or two upper) to bring up.

For instance, lats and hams.

Here's how you train:

Day 1:
5x5 weighted chins
3x8 unweighted chins or one-arm at a time lat pulldowns
5x5 RDLs
3x8 GHRs

Day 2:
3x5 weighted chins
2-3x8 unweighted chins or one-arm at a time lat pulldowns
3x5 RDLs
2-3x8 GHRs

Day 3:
Everything else, 2x8

Day 4: off

Repeat this way on the days you are near heavy weights. Over 14 days, you should be able to get in three full cycles, and start the forth. This hits the parts you want to hit with more frequency eight times in fourteen days.

On the work weeks, do whatever you usually do, but eat at maintenance.

jmorrison · 08-09-2009, 03:28 AM

I have never heard of that sort of training. So in essence, I would focus on my trouble spots 2/3 days, then do a full body minus those areas on the third?

Also, I am not sure that I want to stop cutting during my 2 cutting weeks, the premise of ABCDE is that you bulk 2 weeks, then cut 2 weeks, and the cut is still going very well, I just feel like the ratio is off. I feel like I am 2/3rds cutting and 1/3rd bulking, when it is supposed to be 1/2 for each. In theory it's a two step forward, one step back approach, that is probably a bit odd, but it DOES seem to work for me.

I feel that the bulking problem I am facing is a mixture of a poor training design, lack of dedication to a timetable, and a constant state of hangover. I will work on the last 2, and am eating up the suggestions on the first

**Built** · 08-09-2009, 03:38 AM

Quote:

Originally Posted by jmorrison

I have never heard of that sort of training. So in essence, I would focus on my trouble spots 2/3 days, then do a full body minus those areas on the third?

Exactly.

In the example above, you're block-training vertical pull and ham dominant. Build the rest of your workout from what's left:
2x8 each:

Quad dominant (squats)
Vertical push (push press, oly bar corner press...)
Horizontal pull (rows)
Horizontal push (bench)
calves, tris, bis, abs if desired.

Quote:

Originally Posted by jmorrison

Also, I am not sure that I want to stop cutting during my 2 cutting weeks, the premise of ABCDE is that you bulk 2 weeks, then cut 2 weeks, and the cut is still going very well, I just feel like the ratio is off. I feel like I am 2/3rds cutting and 1/3rd bulking, when it is supposed to be 1/2 for each. In theory it's a two step forward, one step back approach, that is probably a bit odd, but it DOES seem to work for me.

I feel that the bulking problem I am facing is a mixture of a poor training design, lack of dedication to a timetable, and a constant state of hangover. I will work on the last 2, and am eating up the suggestions on the first

Then run a small deficit on the "cut" weeks, but yes you have this right.

I got the suggestion of blocks from Lyle McDonald a few years ago and I have used it several times now to bring up lagging areas - for me, quads, delts and lats.

You can choose two uppers if you prefer - but I'd avoid choosing two lowers. It's too much, too taxing to try to bring up quads AND hams at the same time.

I usually run the blocks for about five weeks, but going like this, you could run them much longer since you keep getting breaks every two weeks.

Clean up your act with regard to the drinking and your diet. Alcohol interferes with testosterone production and with muscle synthesis. You might not have known this but you do now.

jmorrison · 08-09-2009, 03:48 AM

Ok. I think I understand. Well if I had to pick 2 spots on me that need improvement it would be my lats and my biceps. My Bi's aren't terrible, they just aren't great, but my lats are fairly pathetic.

Anyway I can tempt you into an idea for a spit for me? I pay in chocolate!

I know the partying is bad for me, but between the divorce, the girls, the money I am blessed to basically have falling out of my ass now (you would be surprised how much money a wife costs you monthly), and just going home after two weeks of very hard work...I am ready to get down lol.

I will definately slow it down though. I have been a bit out of control, and need to get a grip for my kids if for nothing else.

**Built** · 08-09-2009, 04:05 AM

Bis come along for free with lat work - how about lats and delts? You can do "arms" and say "hams" for your next block.

I make more than my husband does, so I'll take your word for it on how much a wife costs. LOL!

jmorrison · 08-09-2009, 04:10 AM

My delts/traps and triceps are probably my best spots

I would do chest before delts.

Or Lats one day and then full body the other 2 minus lats? Sorry if I am running in circles here, this is a new concept to me. Overall, my body is fairly balanced except for my back. I think this has to do with atrophy over the 2 years I was laid up with the broken vertebrae.

So should I just stick with a standard split and hope that it catches up (lats were never an issue when I was beefed up before) or do this block training focused on one part with 2 other days for full body?

Please use small words, and a colorful picture may help also.

**Built** · 08-09-2009, 04:12 AM

Regarding your split:

Lats: weighted chins, unweighted chins OR one arm at a time lat pulldowns.

Chest: barbell bench, dumbbell bench.

Everything else:

Quad dominant (squats)
Ham dominant (RDLs or off the floor deads)
Horizontal pull (rows)
Vertical push (push presses, oly bar corner presses)
calves, tris, bis, abs if desired.

Day four rest: REST. No workout.

jmorrison · 08-09-2009, 04:27 AM

Ok, I understand that much. As for the set/rep range for the lat/chest days. 5x5? 3x8? Do I add anything else in there, or just 2 exercises for those 2 body parts?

Sorry Built, I know this is frustrating, I have just honestly never heard of this approach before, and want to be sure that I understand it.

**Built** · 08-09-2009, 11:29 AM

Day 1 of blocks: 5x5, 3x8 for lats and chest
Day 2 of blocks: 3x5, 2-3x8 for lats and chest
Day 3 - everything else 2x8
Day 4 - rest.
Day 5: start again with day 1 workout
etc

jmorrison · 08-09-2009, 06:55 PM

Alright, gonna give it a go, thanks!

gtbmed · 08-09-2009, 08:27 PM

is your back lacking in thickness or in width, or both?

I've read that rowing will really improve the thickness of the back while vertical pulls like chins are better for bringing out the width in the back.

Also, as far as training chest, I believe BB bench press is very limited. DB bench presses are probably your best bet, but you might find some results with pullovers or flyes as well.

jmorrison · 08-09-2009, 08:36 PM

Definately width. I have a thick back, but my wings are sad and afraid.

I have just started to be able to chin my own weight again, (I broke my back a couple years ago and became the Michelin Man), so I'm pretty sure that is why I am lagging there. I have never had a problem with growth there before, so I will just focus a bit more on it.

juggernaut · 08-09-2009, 09:38 PM

damn good work on the waist. Good for you!
Keep the chinup work going, it's probably one of the best exercises to bring your lats (and biceps) out of hiding. If you need to, modify it so that you can do negative pullups until you're strong enough to do a complete set. Google a video on how to do them. Also look into fatman pullups.

How the hell did you break your back?!

jmorrison · 08-09-2009, 09:50 PM

I work in the offshore oil industry, and was blown off some pipe during a storm. I landed on the back of my neck. At the time I was 205lb, around 10ish BF, so I wasn't light, and I hit hard enough to fracture a vert, break two ribs (in the back, very odd feeling. By odd I mean, HOLY MOTHER OF GOD IT HURTS) and crush a nerve canal going to my right arm.

I lost the use of my arm for about a year, then 4 surgeries later, they got the nerve damage straightened out and I got all the pleasure of having my arm (and hand) back. Unfortunately, believe it or not, this type of injury is not conducive to musculature, and I got fat. By fat I mean disgusting.

After I got fixed I was at a dead sexy, fat bastardish weight of 265lbs hovering around 30% BF. In February I decided to get it back after my cheating whore of a wife decided that loyalty to the man that has paid her bills for 8 years was no longer a factor if said man got fat, and cheated on me with basically the entire zip code while I was at work.

I came here in March. Built gave me some not so sweet thoughts on what I thought I knew about weightlifting, I chose to listen to her, and here I am! 210, 15-17% BF. Not near where I was, or where I want to be, but small children and old people no longer run in fear when I walk into a room.

juggernaut · 08-10-2009, 04:22 AM

Hooooooly shit, dude. That's fuhhhhcked up. Good for you, for riding out that nasty bitch whore of a storm. As for the (ex)wife-fuck her, she's useless.

Built's a pretty goddamn great girl. She literally saved my life. I owe her a lot. There's a bunch of other great mods here too, as I am sure you've noticed. Patrick and Gaz come to mind. Tank aint too shabby either, although I havent see him here in a while.

If there's anything you need, let me know. I got a ton of good information at your disposal.

**Gazhole** · 08-10-2009, 05:08 AM

Thats a bastard of a story, but im glad you're the kind of person who who shits in the face of adversity - really nice going on getting this far, dude, seriously

Like Jugg said, Built knows her stuff, as you've probably seen already - listening to her yields results! I like this block training idea, i'd honestly never heard of it before either. May have to give it a go myself!

08-09-2009, 01:40 AM	#1
jmorrison Registered User Join Date: Mar 2009 Location: Alabama Posts: 325	Requesting tweaks to my bulk training Hey fellas (and ladies), my weightloss has been going really well. I am getting pretty damned close to being down 60lbs since joining here, so yay me. I am getting fairly close to my goals, and am now looking at a bulk period in the near future, and would like my bulk workout to be tweaked/raped/pointed at/laughed at/scorned by you guys, so I can make sure it is on point. This will be a 3 day a week bulk routine, upper push/lower/upper pull. Please advise on intensity, recovery, just flat out better exercises, or anything else that may cross your minds. I am not sure at this point if this will be a natty bulk or not, so plan for natural, and if that changes I will request more advice. Thanks in advance. Day1 Flat Bench 5x5 Military Press 5x5 Dumbell Benchpress 5x5 Overhead Tricep Press 5x5 Dips 3x10 Day2 OFF XXXX XXXX XXXX XXXX Day3 Squat 5x5 RDL's 5x5 Sled Squat 5x5 Lunges 3x8 Weighted Calf Raises 3x10 Day4 OFF XXXX XXXX XXXX Day5 Deadlift 5x5 Pullups 3x10 T-bar pulls 5x5 Cleans 5x5 EZ-Curl 5x5 Day6 OFF XXXX XXXX XXXX XXXX Day7 OFF XXXX XXXX XXXX XXXX

08-09-2009, 02:24 AM	#4
jmorrison Registered User Join Date: Mar 2009 Location: Alabama Posts: 325	Thanks Built, I do feel much better, and it's in no small part thanks to you. I have gone from a size 42 jean to a 34, and working towards a 32 soon, all since February. This is a direct result of following the advice I received here. I knew that I had the drive, and a good base to build on both physically and in knowledge, but so much has changed in the last decade that I needed a good starting point to familiarize myself with the "new" science, and you guys gave it to me. So yeah. Thank you all that helped me very much. You have all changed my life around, and put me back on top of my game. Okay, sissy kodak time is over! On to the routine! My upper "pull" muscles are lagging a bit. My triceps/chest/delts/quads are all pretty big, but my back is very puny, as well as my biceps. So I would really like to push them a bit more. That said however, I am just going for overall size. I only have 3 days a week to accomplish this in, which is why I have it split the way I do, but I am very open to any suggestions. I would be open to a full body routine for 3 days if it would be effective, and someone could help me write one up. I just have never used that type of program before and really have no way to set it up with recovery/rep range etc. Hell I am just now trying to let go of the ol' chest/tri's, back/bi's mindset, and trying to think in terms of movements. Baby steps! Last edited by jmorrison : 08-09-2009 at 02:30 AM.

08-09-2009, 02:25 AM	#5
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,121	How have you been training up until now? Remind me, I'm old and feeble-minded... Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

08-09-2009, 02:35 AM	#6
jmorrison Registered User Join Date: Mar 2009 Location: Alabama Posts: 325	Pretty girls don't get "old" Built, they just mature! I have been following the ABCDE diet plan: Muscle Media (linked again for anyone that may want to read it, ancient article, but all I could dig up real quick) I used it about 8 years ago, and it worked great for me, and has been working really well for me again. It fits my lifestyle really well since I work 2 weeks on 2 weeks off. The weightloss has been easy and great, but the problem is that I have not been bulking like I used to. I don't know if this is because I have less test than I did when I was 18, or because I was using a 3 day full body routine that looked like I slapped it together while drunk. So I may go on a short pure bulk for a couple months, or even just stick with ABCD trying a different bulk routine. Last edited by jmorrison : 08-09-2009 at 02:41 AM.

08-09-2009, 02:58 AM	#7
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,121	Ah yes, I remember now. You haven't been bulking because you've been CUTTING! Do you only train two weeks on two weeks off, or was there something else, I seem to recall you had access to different gyms when you're on and off work. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

08-09-2009, 01:42 AM	#2
jmorrison Registered User Join Date: Mar 2009 Location: Alabama Posts: 325	I apologize for the format there. Excel apparently doesnt post well. I tried to edit to make it easier to read, but no go.

08-09-2009, 03:04 AM	#8
jmorrison Registered User Join Date: Mar 2009 Location: Alabama Posts: 325	I have access to a small gym while on the rig. Nothing too serious, but enough to get in a decent workout. We have a catering company that feeds us, so I have access to all the clean foods I want, so I do my 2 cutting weeks while out here. When I am home, I eat like a pig, drink too much beer, and am entirely too busy to do much else but hit the gym 3 times a week. It's a good gym, with a nice selection, and I can go heavy there, so I do my bulk during this period. I guess I could have worded that to sound better? Oddly enough, the weight is still coming off, but not getting MUCH bigger during the bulk 2 weeks. The last couple months I have actually LOST weight while home, but this may be a direct result of dating a 20 year old. My god, anyone trying to lose weight should pick one of these up. They can be found at most local malls and respond well to sweet foods and colorful objects.

08-09-2009, 03:15 AM	#9
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,121	I'm a big fan of youngsters - tThey're lovely AND thermogenic! They tend to be stupid though, you may wish to have a lobotomy prior to actual conversation. Or just avoid it completely. You cannot expect to actually notice muscle-size in two weeks. What you might consider doing on the weeks where you have access to a gym is block training. Pick an upper and a lower (or two upper) to bring up. For instance, lats and hams. Here's how you train: Day 1: 5x5 weighted chins 3x8 unweighted chins or one-arm at a time lat pulldowns 5x5 RDLs 3x8 GHRs Day 2: 3x5 weighted chins 2-3x8 unweighted chins or one-arm at a time lat pulldowns 3x5 RDLs 2-3x8 GHRs Day 3: Everything else, 2x8 Day 4: off Repeat this way on the days you are near heavy weights. Over 14 days, you should be able to get in three full cycles, and start the forth. This hits the parts you want to hit with more frequency eight times in fourteen days. On the work weeks, do whatever you usually do, but eat at maintenance. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

08-09-2009, 03:28 AM	#10
jmorrison Registered User Join Date: Mar 2009 Location: Alabama Posts: 325	I have never heard of that sort of training. So in essence, I would focus on my trouble spots 2/3 days, then do a full body minus those areas on the third? Also, I am not sure that I want to stop cutting during my 2 cutting weeks, the premise of ABCDE is that you bulk 2 weeks, then cut 2 weeks, and the cut is still going very well, I just feel like the ratio is off. I feel like I am 2/3rds cutting and 1/3rd bulking, when it is supposed to be 1/2 for each. In theory it's a two step forward, one step back approach, that is probably a bit odd, but it DOES seem to work for me. I feel that the bulking problem I am facing is a mixture of a poor training design, lack of dedication to a timetable, and a constant state of hangover. I will work on the last 2, and am eating up the suggestions on the first

08-09-2009, 03:48 AM	#12
jmorrison Registered User Join Date: Mar 2009 Location: Alabama Posts: 325	Ok. I think I understand. Well if I had to pick 2 spots on me that need improvement it would be my lats and my biceps. My Bi's aren't terrible, they just aren't great, but my lats are fairly pathetic. Anyway I can tempt you into an idea for a spit for me? I pay in chocolate! I know the partying is bad for me, but between the divorce, the girls, the money I am blessed to basically have falling out of my ass now (you would be surprised how much money a wife costs you monthly), and just going home after two weeks of very hard work...I am ready to get down lol. I will definately slow it down though. I have been a bit out of control, and need to get a grip for my kids if for nothing else.

08-09-2009, 04:05 AM	#13
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,121	Bis come along for free with lat work - how about lats and delts? You can do "arms" and say "hams" for your next block. I make more than my husband does, so I'll take your word for it on how much a wife costs. LOL! Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

08-09-2009, 04:10 AM	#14
jmorrison Registered User Join Date: Mar 2009 Location: Alabama Posts: 325	My delts/traps and triceps are probably my best spots I would do chest before delts. Or Lats one day and then full body the other 2 minus lats? Sorry if I am running in circles here, this is a new concept to me. Overall, my body is fairly balanced except for my back. I think this has to do with atrophy over the 2 years I was laid up with the broken vertebrae. So should I just stick with a standard split and hope that it catches up (lats were never an issue when I was beefed up before) or do this block training focused on one part with 2 other days for full body? Please use small words, and a colorful picture may help also.

08-09-2009, 04:12 AM	#15
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,121	Regarding your split: Lats: weighted chins, unweighted chins OR one arm at a time lat pulldowns. Chest: barbell bench, dumbbell bench. Everything else: Quad dominant (squats) Ham dominant (RDLs or off the floor deads) Horizontal pull (rows) Vertical push (push presses, oly bar corner presses) calves, tris, bis, abs if desired. Day four rest: REST. No workout. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

08-09-2009, 04:27 AM	#16
jmorrison Registered User Join Date: Mar 2009 Location: Alabama Posts: 325	Ok, I understand that much. As for the set/rep range for the lat/chest days. 5x5? 3x8? Do I add anything else in there, or just 2 exercises for those 2 body parts? Sorry Built, I know this is frustrating, I have just honestly never heard of this approach before, and want to be sure that I understand it.

08-09-2009, 11:29 AM	#17
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,121	Day 1 of blocks: 5x5, 3x8 for lats and chest Day 2 of blocks: 3x5, 2-3x8 for lats and chest Day 3 - everything else 2x8 Day 4 - rest. Day 5: start again with day 1 workout etc Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

08-09-2009, 06:55 PM	#18
jmorrison Registered User Join Date: Mar 2009 Location: Alabama Posts: 325	Alright, gonna give it a go, thanks!

08-09-2009, 08:27 PM	#19
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	is your back lacking in thickness or in width, or both? I've read that rowing will really improve the thickness of the back while vertical pulls like chins are better for bringing out the width in the back. Also, as far as training chest, I believe BB bench press is very limited. DB bench presses are probably your best bet, but you might find some results with pullovers or flyes as well. gtbmed's strength journal

08-09-2009, 08:36 PM	#20
jmorrison Registered User Join Date: Mar 2009 Location: Alabama Posts: 325	Definately width. I have a thick back, but my wings are sad and afraid. I have just started to be able to chin my own weight again, (I broke my back a couple years ago and became the Michelin Man), so I'm pretty sure that is why I am lagging there. I have never had a problem with growth there before, so I will just focus a bit more on it.

08-09-2009, 09:38 PM	#21
juggernaut Creator of Chaos Elite Member Join Date: Jul 2004 Location: NJ Posts: 5,463 Photos: 2	damn good work on the waist. Good for you! Keep the chinup work going, it's probably one of the best exercises to bring your lats (and biceps) out of hiding. If you need to, modify it so that you can do negative pullups until you're strong enough to do a complete set. Google a video on how to do them. Also look into fatman pullups. How the hell did you break your back?!

08-09-2009, 09:50 PM	#22
jmorrison Registered User Join Date: Mar 2009 Location: Alabama Posts: 325	I work in the offshore oil industry, and was blown off some pipe during a storm. I landed on the back of my neck. At the time I was 205lb, around 10ish BF, so I wasn't light, and I hit hard enough to fracture a vert, break two ribs (in the back, very odd feeling. By odd I mean, HOLY MOTHER OF GOD IT HURTS) and crush a nerve canal going to my right arm. I lost the use of my arm for about a year, then 4 surgeries later, they got the nerve damage straightened out and I got all the pleasure of having my arm (and hand) back. Unfortunately, believe it or not, this type of injury is not conducive to musculature, and I got fat. By fat I mean disgusting. After I got fixed I was at a dead sexy, fat bastardish weight of 265lbs hovering around 30% BF. In February I decided to get it back after my cheating whore of a wife decided that loyalty to the man that has paid her bills for 8 years was no longer a factor if said man got fat, and cheated on me with basically the entire zip code while I was at work. I came here in March. Built gave me some not so sweet thoughts on what I thought I knew about weightlifting, I chose to listen to her, and here I am! 210, 15-17% BF. Not near where I was, or where I want to be, but small children and old people no longer run in fear when I walk into a room. Last edited by jmorrison : 08-09-2009 at 10:02 PM.

08-10-2009, 04:22 AM	#23
juggernaut Creator of Chaos Elite Member Join Date: Jul 2004 Location: NJ Posts: 5,463 Photos: 2	Hooooooly shit, dude. That's fuhhhhcked up. Good for you, for riding out that nasty bitch whore of a storm. As for the (ex)wife-fuck her, she's useless. Built's a pretty goddamn great girl. She literally saved my life. I owe her a lot. There's a bunch of other great mods here too, as I am sure you've noticed. Patrick and Gaz come to mind. Tank aint too shabby either, although I havent see him here in a while. If there's anything you need, let me know. I got a ton of good information at your disposal.

08-10-2009, 05:08 AM	#24
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 8,003 Photos: 19	Thats a bastard of a story, but im glad you're the kind of person who who shits in the face of adversity - really nice going on getting this far, dude, seriously Like Jugg said, Built knows her stuff, as you've probably seen already - listening to her yields results! I like this block training idea, i'd honestly never heard of it before either. May have to give it a go myself! http://sdatrainingprograms.blogspot.com - Updated 13/11/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

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