Old Man 3day Split Advice

NJ-Surfer · 09-21-2009, 07:58 PM

Here's my info. Looking for some helpful criticism.

Age: 41
Height: 6'2"
Wt: 195 (~21%BF)
Goal: Bulk for size, minimize fat gain
Diet:2400 cal, 78g Fat, 180g Carb, 245g Protein
Experience: 5 years lifting

I don't recover as quickly as use to so I have been using the following split to maximize rest between body parts. Biggest issue are legs. Love to run but lifting with legs and running beats up the hips too much. Currently not running to help bulk, only bike on weekend for cardio.

3 sets each, 6-8 reps, 60 sec rest between sets:

Mon (Chest/Back)
Bench Press
Roman DL
Dips
DB Rows
Incline Flys

Wed (Legs)
Squat
Leg Ext
Leg Curl
Calf Raise
Crunch
Leg Press

Fri (Arms/Shoulders)
Overhead DB Press
Lat Pull
DB Curls
Skull Crush
Pull Ups
DB Lat Raise

**Built** · 09-21-2009, 11:53 PM

RDLs are awesome, but more of a leg exercise, yes?

Not that that's a bad thing; you're trying to build up your legs.

How about doing leg work twice a week instead of once?

You could do Monday and Friday leg workouts, say heavy quad work with lighter ham work on Monday and the other way around on Friday.

Wednesday you could do thickness-based back (deads, rack pulls, bent over rows, t-bars... ) and chest with perhaps some calf work tucked between some of your sets.

Maybe on the Monday workout you could do a few sets of weighted chins and a few sets of tris, and on the Friday workout you could toss in a few sets of millies and say some bicep work?

I find the older I get, the more I notice the benefit of hitting a bit of upper and a bit of lower each workout, rather than "rape my legs" day or "arm day", kwim?

NJ-Surfer · 09-22-2009, 11:08 AM

Quote:

Originally Posted by Built

How about doing leg work twice a week instead of once?

You could do Monday and Friday leg workouts, say heavy quad work with lighter ham work on Monday and the other way around on Friday.

Wednesday you could do thickness-based back (deads, rack pulls, bent over rows, t-bars... ) and chest with perhaps some calf work tucked between some of your sets.

Maybe on the Monday workout you could do a few sets of weighted chins and a few sets of tris, and on the Friday workout you could toss in a few sets of millies and say some bicep work?

I find the older I get, the more I notice the benefit of hitting a bit of upper and a bit of lower each workout, rather than "rape my legs" day or "arm day", kwim?

Thanks for the input. I have some hip issue so legs are a struggle right now. I think your suggesting I just mix up what I have a bit so I don't do legs all on one day. Is that correct? In general does my exercise mix look OK? I would prefer to go less on lower body where hip movement is involved and more upper body. How about a 3 day split with 2 leg movements each day and the remainder upper body movements?

**Built** · 09-22-2009, 01:06 PM

Quote:

Originally Posted by NJ-Surfer

Here's my info. Looking for some helpful criticism.

Age: 41
Height: 6'2"
Wt: 195 (~21%BF)
Goal: Bulk for size, minimize fat gain
Diet:2400 cal, 78g Fat, 180g Carb, 245g Protein
Experience: 5 years lifting

I don't recover as quickly as use to so I have been using the following split to maximize rest between body parts. Biggest issue are legs. Love to run but lifting with legs and running beats up the hips too much. Currently not running to help bulk, only bike on weekend for cardio.

3 sets each, 6-8 reps, 60 sec rest between sets:

Mon (Chest/Back)
Bench Press
Roman DL
Dips
DB Rows
Incline Flys

Wed (Legs)
Squat
Leg Ext
Leg Curl
Calf Raise
Crunch
Leg Press

Fri (Arms/Shoulders)
Overhead DB Press
Lat Pull
DB Curls
Skull Crush
Pull Ups
DB Lat Raise

Quote:

Originally Posted by Built

RDLs are awesome, but more of a leg exercise, yes?

Not that that's a bad thing; you're trying to build up your legs.

How about doing leg work twice a week instead of once?

You could do Monday and Friday leg workouts, say heavy quad work with lighter ham work on Monday and the other way around on Friday.

Wednesday you could do thickness-based back (deads, rack pulls, bent over rows, t-bars... ) and chest with perhaps some calf work tucked between some of your sets.

Maybe on the Monday workout you could do a few sets of weighted chins and a few sets of tris, and on the Friday workout you could toss in a few sets of millies and say some bicep work?

I find the older I get, the more I notice the benefit of hitting a bit of upper and a bit of lower each workout, rather than "rape my legs" day or "arm day", kwim?

Quote:

Originally Posted by NJ-Surfer

Thanks for the input. I have some hip issue so legs are a struggle right now. I think your suggesting I just mix up what I have a bit so I don't do legs all on one day. Is that correct? In general does my exercise mix look OK? I would prefer to go less on lower body where hip movement is involved and more upper body. How about a 3 day split with 2 leg movements each day and the remainder upper body movements?

I'm very much in favour of having at least two days where you hit legs.

What I'm seeing in your exercise selection is an over-abundance of pushing and accessory movements and not enough heavy pulling.

Perhaps you could tell me a bit about your hip problems. How much do you squat by the way, and do you go below parallel?

NJ-Surfer · 09-22-2009, 06:20 PM

Quote:

Originally Posted by Built

I'm very much in favour of having at least two days where you hit legs.

What I'm seeing in your exercise selection is an over-abundance of pushing and accessory movements and not enough heavy pulling.

Perhaps you could tell me a bit about your hip problems. How much do you squat by the way, and do you go below parallel?

The hips are mostly a problem when running but I'm trying to take it easy on all fronts to be on the safe side. I was doing triathlons the past 2 years and the bike/run has created some concerning pain/stiffness in the hips. Usually gets better when I lay off the running. Currently flared up again so I've nixed running for now. In the past I hardly hit the legs with weights as they were usually taking a pretty good beating from the bike/run but since I'm off the triathlon kick due to the hips I wanted to try and put on some muscle. I go light on the squats as there new to my routine. Currently doing 95lbs but hitting the leg press machine at 240lbs. I don't go too deep on the squat as the hips are still a bit tight so I try and make up for it on the leg press.

**Built** · 09-22-2009, 07:17 PM

That hip thing has me concerned. Are you working with a physio on this problem? Shallow squats and leg press are not an ideal work-around for the long term.

How are you for heavy rows?

NJ-Surfer · 09-22-2009, 07:24 PM

Quote:

Originally Posted by Built

That hip thing has me concerned. Are you working with a physio on this problem? Shallow squats and leg press are not an ideal work-around for the long term.

How are you for heavy rows?

Yeah, hips are a concern for me too. Been to the Dr many times their advice is give up running. He thinks its arthritis, no soft tissue damage that they could find. Didn't get any rehab as nothing they can find.
Heavy rows are not an issue as back holding up fairly well so far

.

**Built** · 09-22-2009, 07:28 PM

I understand, but are you working with a physiotherapist on the inflexibility issue?

NJ-Surfer · 09-22-2009, 07:37 PM

No, just try and do some hip stretching each night to try and loosen them up.
Got to be honest, not too keen on going for phys therapy if that's where you're going. Time is always in short supply

**Built** · 09-22-2009, 07:55 PM

I understand, believe me. I have had my share of injuries in the lower spine/pelvic area: I have a torn labrum in my right hip, and a grade I anterolisthesis at L5-S1 as well as lordosis and scoliosis.

I'm also forty six, female, weigh a buck forty soaking wet and I squat double - below parallel - what you do. I'm concerned that if you don't get some good physio to improve your hip mobility, and instead rely upon machine work for your legs, your problems will only get worse.

Can you drop P-Funk a line? He may have some better options for you.

kyoun1e · 09-22-2009, 07:57 PM

You're my age, height, and weight...20lbs ago.

At 21% bf would you consider cutting instead? Not sure you're going to get the best bulking results at that bf level.

Also, at your weight, don't think 2400 cals will put you in a caloric surplus.

KY

NJ-Surfer · 09-22-2009, 08:08 PM

Thanks, appreciate your concern and feel your pain on the injuries. I may have given you the wrong idea with my hips. I don't think the hips are holding me back in the gym as much as I am holding back due to being new to leg movements. I don't have any pain with squats but taking it slow since I just began using them. My thinking was to keep the weight low and work on the form till I'm confident in my technique. Since I have the issue with running I figured go slow with the weights. I agree if the weights were causing the pain I would need to rehab but it only occurs after long runs I assume from the repeated impact.

NJ-Surfer · 09-23-2009, 05:26 AM

OK, Built don't give up on my here. I took a look at your 4 day split and tried to work it around my 3 day. Let me know what you think:

Monday
Rack Pulls
DB Bench Press
Bent Rows
DB Incline flys
Stand Calve Raises

Wednesday
Squat
DB Curls
Leg Press
Hammer Pull Ups
Lat Pull

Friday
RDL
Leg Extension
Overhead DB Press
Skull Crush
Standing Lat Raise

**Built** · 09-23-2009, 10:07 AM

How about this:

Monday posterior chain/horizontal push, calves, abs
Rack Pulls 5x5
Barbell Bench Press 5x5

Bent Rows OR heavy dumbbell rows 3x8
Incline dumbbell press 3x8

Standing Calve Raises 3x10 done one leg at a time
Any weighted ab work 3x10 (alternate sets of abs with sets of calves to save time)

Wednesday quads, vertical push and pull

Cleans, clean and press, snatches, or push press 5x5 <- do Olympic lifts first, since they're so taxing and you need your coordination intact for them.

Squat - normally I would suggest 5x5 but you're still working your way up on these, so let's say 3x8 for now while you work your squat form. Do a good dynamic warmup before you begin; you'll find one on my blog.

Weighted chins or pullups 5x5

Olympic bar corner presses 3x8 a side
Lat pulldowns done one arm at a time 3x8 a side OR unweighted chins 3x8

^ do these two as an antagonist pair if you wish - ie set of corner press, rest, set of lat pulldowns, rest... until all sets are done.

(ditch the curls, your bis got plenty with the chins and lat pulls this day)

Friday Hams/posterior chain, lighter quad work, chest/tris, bis
RDL 5x5
Squats or front squats 3x8-12 <- this gets you some more squat work at a lighter weight and a higher rep range, so you keep practicing the movement.
Walking lunges 3 sets, with a barbell.

Weighted dips OR Skull Crushers 3x8
Standing dumbbell curls, alternating 3x8

NJ-Surfer · 09-23-2009, 07:05 PM

Thanks Built, you're a Saint for all the help you provide!!
Ran thru the Wed program and felt pretty good
A few questions:
1) I use 60sec rest between reps & sets, is this best for hypertrophy?
2) I've come to the realization I suck at squats. At 6'2' my form is downright silly. Guess all I can do is keep the weight low and work on form?
3) Corner press is very easy for me so I have to load up a lot of wt on the bar. Any other exercise I could do for the same movement? I liked it coupled with the 1 arm lat pull; felt great but a bit annoying to load up the bar.
4) Friday, barbell walking lunges; do you behind the neck? Would prefer using DB's. What's your thought?

Cheers!!

NJ-Surfer · 09-23-2009, 08:56 PM

Quote:

Originally Posted by kyoun1e

You're my age, height, and weight...20lbs ago.

At 21% bf would you consider cutting instead? Not sure you're going to get the best bulking results at that bf level.

Also, at your weight, don't think 2400 cals will put you in a caloric surplus.

KY

You're right, 2400 is low for bulk but I'm slowly increasing per week. I'm at 2700 this week and will increase as needed. I put on about 20lbs over the past 1.5 years as I was burried in work and doing a lot of traveling. Now that I've completed that project at work (hope I never get that busy again) I cut for a while and dropped 10lbs. Since I've always been lanky I want to keep the calories high for a while and try and put on some muscle before I drop the fat again. I would be interested to hear more about your experience since age and height are similar. I will post up my diet on the nutrition section if you could give me some pointers from your experience it would be greatly appreciated

**Built** · 09-23-2009, 11:00 PM

Quote:

Originally Posted by NJ-Surfer

Thanks Built, you're a Saint for all the help you provide!!
Ran thru the Wed program and felt pretty good
A few questions:
1) I use 60sec rest between reps & sets, is this best for hypertrophy?
2) I've come to the realization I suck at squats. At 6'2' my form is downright silly. Guess all I can do is keep the weight low and work on form?
3) Corner press is very easy for me so I have to load up a lot of wt on the bar. Any other exercise I could do for the same movement? I liked it coupled with the 1 arm lat pull; felt great but a bit annoying to load up the bar.
4) Friday, barbell walking lunges; do you behind the neck? Would prefer using DB's. What's your thought?

Cheers!!

1. rest as long as you require. The most important thing is that you add iron to the bar. For some of my heavy work - triples and five rep sets - I'll rest five minutes between sets.
2. It's hard to squat with long levers. Try goblet squats until you get your form down.
3. How much weight do you load onto the bar? I use a 45 lb plate and just leave it on the bar until all my sets are done.
4. You can use dbs if you prefer. I like using a barbell sitting on my trap, but that's because I can carry more weight that way (I can do 95 lbs with a barbell, but I'd hate to carry a 45 in each hand!) and I don't whack the dbs into my hips. Men are more straight up and down, you may prefer dbs since you'll work grip at the same time. Try both, see how it feels.

NJ-Surfer · 09-24-2009, 05:38 AM

OK, will definitely keep the focus on the heavy lifts. I did see your youtube link for goblet squats so I will give them a go for a while to work on form.

For the rest interval on the 5x5 lifts are you weighting the bar for failure on the 1st rep then resting till you can do each subsequent rep to failure? So for me I would imagine it would look like:
5 reps to failure (rest 1min)
5 reps to failure (rest 1.5min)
5 reps to failure (rest 2min)
5 reps to failure (rest 2.5min)
5 reps to failure (rest 3min)
Is that the gist?

For the 3x8 lifts a 1 min rest interval is typically enough time for me to take it to failure on each subsequent rep.

**Built** · 09-24-2009, 10:08 AM

I don't understand your question.

Weighting the bar?

Just rest as long as you need to in order to get out another five reps on your next set with that weight. If that's a minute, that's fine. If that's five minutes, that's fine too.

NJ-Surfer · 09-24-2009, 06:31 PM

What I meant to say was use enough weight that 5 reps takes you to failure.
Then rest enough time to do another 5 reps which again would take you to failure. Correct?

**Built** · 09-24-2009, 06:47 PM

Ah.

Yes.

NJ-Surfer · 10-02-2009, 06:56 PM

Hey Built, I plugged in my numbers for this weeks workout for the program you suggested. The actual reps I did are slightly off from what I planned as I'm still finding the right weight for each exercise. Could you take a look and give me some feedback:

WorkOut

The weight I am lifting is extremely unimpressive but then again that's why I'm on this forum. It feels to me that I'm not hitting my upper body enough but that may be because my approach in the past has been all wrong. Let me know what you think. Thanks again for your help!!

09-21-2009, 07:58 PM	#1
NJ-Surfer Registered User Join Date: Sep 2003 Location: NJ Posts: 104	Old Man 3day Split Advice Here's my info. Looking for some helpful criticism. Age: 41 Height: 6'2" Wt: 195 (~21%BF) Goal: Bulk for size, minimize fat gain Diet:2400 cal, 78g Fat, 180g Carb, 245g Protein Experience: 5 years lifting I don't recover as quickly as use to so I have been using the following split to maximize rest between body parts. Biggest issue are legs. Love to run but lifting with legs and running beats up the hips too much. Currently not running to help bulk, only bike on weekend for cardio. 3 sets each, 6-8 reps, 60 sec rest between sets: Mon (Chest/Back) Bench Press Roman DL Dips DB Rows Incline Flys Wed (Legs) Squat Leg Ext Leg Curl Calf Raise Crunch Leg Press Fri (Arms/Shoulders) Overhead DB Press Lat Pull DB Curls Skull Crush Pull Ups DB Lat Raise "..well I read somewhere that you got to beware, you can't believe everything you read.." Jack Johnson (surfer, film-maker, musician, environmentalist)

09-21-2009, 11:53 PM	#2
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,117	RDLs are awesome, but more of a leg exercise, yes? Not that that's a bad thing; you're trying to build up your legs. How about doing leg work twice a week instead of once? You could do Monday and Friday leg workouts, say heavy quad work with lighter ham work on Monday and the other way around on Friday. Wednesday you could do thickness-based back (deads, rack pulls, bent over rows, t-bars... ) and chest with perhaps some calf work tucked between some of your sets. Maybe on the Monday workout you could do a few sets of weighted chins and a few sets of tris, and on the Friday workout you could toss in a few sets of millies and say some bicep work? I find the older I get, the more I notice the benefit of hitting a bit of upper and a bit of lower each workout, rather than "rape my legs" day or "arm day", kwim? 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.

09-22-2009, 07:17 PM	#6
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,117	That hip thing has me concerned. Are you working with a physio on this problem? Shallow squats and leg press are not an ideal work-around for the long term. How are you for heavy rows? 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.

09-22-2009, 07:28 PM	#8
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,117	I understand, but are you working with a physiotherapist on the inflexibility issue? 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.

09-22-2009, 07:37 PM	#9
NJ-Surfer Registered User Join Date: Sep 2003 Location: NJ Posts: 104	No, just try and do some hip stretching each night to try and loosen them up. Got to be honest, not too keen on going for phys therapy if that's where you're going. Time is always in short supply "..well I read somewhere that you got to beware, you can't believe everything you read.." Jack Johnson (surfer, film-maker, musician, environmentalist)

09-22-2009, 07:55 PM	#10
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,117	I understand, believe me. I have had my share of injuries in the lower spine/pelvic area: I have a torn labrum in my right hip, and a grade I anterolisthesis at L5-S1 as well as lordosis and scoliosis. I'm also forty six, female, weigh a buck forty soaking wet and I squat double - below parallel - what you do. I'm concerned that if you don't get some good physio to improve your hip mobility, and instead rely upon machine work for your legs, your problems will only get worse. Can you drop P-Funk a line? He may have some better options for you. 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.

09-22-2009, 07:57 PM	#11
kyoun1e Registered User Join Date: Feb 2009 Location: Scituate MA Posts: 263 Photos: 6	You're my age, height, and weight...20lbs ago. At 21% bf would you consider cutting instead? Not sure you're going to get the best bulking results at that bf level. Also, at your weight, don't think 2400 cals will put you in a caloric surplus. KY

09-22-2009, 08:08 PM	#12
NJ-Surfer Registered User Join Date: Sep 2003 Location: NJ Posts: 104	Thanks, appreciate your concern and feel your pain on the injuries. I may have given you the wrong idea with my hips. I don't think the hips are holding me back in the gym as much as I am holding back due to being new to leg movements. I don't have any pain with squats but taking it slow since I just began using them. My thinking was to keep the weight low and work on the form till I'm confident in my technique. Since I have the issue with running I figured go slow with the weights. I agree if the weights were causing the pain I would need to rehab but it only occurs after long runs I assume from the repeated impact. "..well I read somewhere that you got to beware, you can't believe everything you read.." Jack Johnson (surfer, film-maker, musician, environmentalist)

09-23-2009, 05:26 AM	#13
NJ-Surfer Registered User Join Date: Sep 2003 Location: NJ Posts: 104	OK, Built don't give up on my here. I took a look at your 4 day split and tried to work it around my 3 day. Let me know what you think: Monday Rack Pulls DB Bench Press Bent Rows DB Incline flys Stand Calve Raises Wednesday Squat DB Curls Leg Press Hammer Pull Ups Lat Pull Friday RDL Leg Extension Overhead DB Press Skull Crush Standing Lat Raise "..well I read somewhere that you got to beware, you can't believe everything you read.." Jack Johnson (surfer, film-maker, musician, environmentalist)

09-23-2009, 10:07 AM	#14
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,117	How about this: Monday posterior chain/horizontal push, calves, abs Rack Pulls 5x5 Barbell Bench Press 5x5 Bent Rows OR heavy dumbbell rows 3x8 Incline dumbbell press 3x8 Standing Calve Raises 3x10 done one leg at a time Any weighted ab work 3x10 (alternate sets of abs with sets of calves to save time) Wednesday quads, vertical push and pull Cleans, clean and press, snatches, or push press 5x5 <- do Olympic lifts first, since they're so taxing and you need your coordination intact for them. Squat - normally I would suggest 5x5 but you're still working your way up on these, so let's say 3x8 for now while you work your squat form. Do a good dynamic warmup before you begin; you'll find one on my blog. Weighted chins or pullups 5x5 Olympic bar corner presses 3x8 a side Lat pulldowns done one arm at a time 3x8 a side OR unweighted chins 3x8 ^ do these two as an antagonist pair if you wish - ie set of corner press, rest, set of lat pulldowns, rest... until all sets are done. (ditch the curls, your bis got plenty with the chins and lat pulls this day) Friday Hams/posterior chain, lighter quad work, chest/tris, bis RDL 5x5 Squats or front squats 3x8-12 <- this gets you some more squat work at a lighter weight and a higher rep range, so you keep practicing the movement. Walking lunges 3 sets, with a barbell. Weighted dips OR Skull Crushers 3x8 Standing dumbbell curls, alternating 3x8 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.

09-23-2009, 07:05 PM	#15
NJ-Surfer Registered User Join Date: Sep 2003 Location: NJ Posts: 104	Thanks Built, you're a Saint for all the help you provide!! Ran thru the Wed program and felt pretty good A few questions: 1) I use 60sec rest between reps & sets, is this best for hypertrophy? 2) I've come to the realization I suck at squats. At 6'2' my form is downright silly. Guess all I can do is keep the weight low and work on form? 3) Corner press is very easy for me so I have to load up a lot of wt on the bar. Any other exercise I could do for the same movement? I liked it coupled with the 1 arm lat pull; felt great but a bit annoying to load up the bar. 4) Friday, barbell walking lunges; do you behind the neck? Would prefer using DB's. What's your thought? Cheers!! "..well I read somewhere that you got to beware, you can't believe everything you read.." Jack Johnson (surfer, film-maker, musician, environmentalist)

09-24-2009, 05:38 AM	#18
NJ-Surfer Registered User Join Date: Sep 2003 Location: NJ Posts: 104	OK, will definitely keep the focus on the heavy lifts. I did see your youtube link for goblet squats so I will give them a go for a while to work on form. For the rest interval on the 5x5 lifts are you weighting the bar for failure on the 1st rep then resting till you can do each subsequent rep to failure? So for me I would imagine it would look like: 5 reps to failure (rest 1min) 5 reps to failure (rest 1.5min) 5 reps to failure (rest 2min) 5 reps to failure (rest 2.5min) 5 reps to failure (rest 3min) Is that the gist? For the 3x8 lifts a 1 min rest interval is typically enough time for me to take it to failure on each subsequent rep. "..well I read somewhere that you got to beware, you can't believe everything you read.." Jack Johnson (surfer, film-maker, musician, environmentalist)

09-24-2009, 10:08 AM	#19
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,117	I don't understand your question. Weighting the bar? Just rest as long as you need to in order to get out another five reps on your next set with that weight. If that's a minute, that's fine. If that's five minutes, that's fine too. 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.

09-24-2009, 06:31 PM	#20
NJ-Surfer Registered User Join Date: Sep 2003 Location: NJ Posts: 104	What I meant to say was use enough weight that 5 reps takes you to failure. Then rest enough time to do another 5 reps which again would take you to failure. Correct? "..well I read somewhere that you got to beware, you can't believe everything you read.." Jack Johnson (surfer, film-maker, musician, environmentalist)

09-24-2009, 06:47 PM	#21
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,117	Ah. Yes. 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.

10-02-2009, 06:56 PM	#22
NJ-Surfer Registered User Join Date: Sep 2003 Location: NJ Posts: 104	Hey Built, I plugged in my numbers for this weeks workout for the program you suggested. The actual reps I did are slightly off from what I planned as I'm still finding the right weight for each exercise. Could you take a look and give me some feedback: WorkOut The weight I am lifting is extremely unimpressive but then again that's why I'm on this forum. It feels to me that I'm not hitting my upper body enough but that may be because my approach in the past has been all wrong. Let me know what you think. Thanks again for your help!! "..well I read somewhere that you got to beware, you can't believe everything you read.." Jack Johnson (surfer, film-maker, musician, environmentalist)

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