Reply With QuoteI;ll bet you can get a lot better gains in strength and size if you decrease the number of chest exercises 17? that;s a lot.
also try some leg presses or front squats for leg day
Try T-rows for back day, and db rows
try military presses for shoulders and barbell shrugs
I also think 15 sets is way too much for biceps, you're gonna fry em and they won't get very big
My routine......tear me apart if i need it
Results 1 to 11 of 11
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02-27-2005, 08:54 PM #1WantItBad
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My routine......tear me apart if i need it
Monday- Bench 135x15, 155x10, 185x8, 5 sets of 6 at 205
DB Incline- 5 sets of 6 at 75
DB Decline- 5 sets of 6 at 75
DB Bench- 3sets of 3 at 95
Push ups- sets to failure
Tuesday-Squat(my fave) 135x15, 225x10, 285x10, 5 sets of 6 at 325
DB Lunges-5 sets of 10 at 45
Stiff Deads- 5 sets of 6 at 205
Leg Exe/Leg Curl superset- 150xfailure
Wednesday-Pullups-6 sets to failure wide and narrow grips
Bent Rows- 5 sets of 6 at 145 (weak back)
Lat Pulls-5 sets of 6 at 150
Good Mornings-5 sets of 6 at 175
Lawn Pulls- 5 sets of 6 80 (db)
Thrusday-Close Grip Bench- 135x8, 5 sets of 6 at 175
BB Curls- 55x15, 5 sets of 6 at 85
Skull Crushers- 5 of 6 at 85
Precher Curls- 5 of 6 at 75
wieghted Dips- 6 sets of 10 at 25
DB curls- 5 of 6 at 45
Pushdowns/ropecable curls-1 set to failure superset
Friday-DB Press-35x12, 5 sets of 6 at 65
FRONT-5 of 6 at 30
SIDE-5 of 6 at 30
REAR-5 of 6 at 35
Up Right Row- 5 of six at 115
DB shrug- 5 of 6 at 75
Cable Up Right- 1 set to failure with the stack
Saturday- OFF
Sunday- Power Cleans 135x5, 4 set of 4 at 165
Deadlift-135x5, 225x5, 315x5, 365x3, 405x3
Jog Every other day for 20 minutes
LEt me know what you think.....been getting good gains in strength and size"Strength is the product of struggle"
"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."
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02-27-2005, 10:13 PM #2Polish Powerhouse
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Honor i Ojczyzna
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02-28-2005, 07:28 AM #3WantItBad
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Took ur advice on the chest today
stayed with 5x6 on bench and went 3x6 in the other lifts......we will see what happens next week"Strength is the product of struggle"
"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."
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02-28-2005, 07:54 AM #4Polish Powerhouse
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I can't say that this will guarantee results but I know that before I was doing a lot of chest sets and couldn't get my chest to grow and once I limited my sets to 12, within a few weeks my chest and my strength were much bigger and stronger. Less is better
Honor i Ojczyzna
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02-28-2005, 08:29 AM #5WantItBad
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i think pretty soon its going to start to plateu (spelling) b/c im dieting down summer is just around the corner thanks for the help though check out my diet in the nutriution part and tell me what you think
"Strength is the product of struggle"
"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."
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02-28-2005, 07:35 PM #6Drinking buddy
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I agree with the chest part. If you are doing bench press then I don't see why you need to do DB bench. That is over doing it IMO but that's all. Keep up the good work.
Originally Posted by ZAGLOBA
" I know a man who gave up smoking, drinking, sex, and rich food. He was healthy right up to the day he killed himself."-Johnny Carson
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03-01-2005, 07:25 AM #7///M Rider
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Dude...you're overtraining bigtime. 15 sets for bis??? 21 sets for chest!?!
30 sets for delts and traps????????????????????????????????
You need to scale EVERYTHING back...bigtime. Am i missing something here?Maximus:
"What we do in life, echoes in eternity."
http://kandeecup.tripod.com/gif
"Success does not necessarily mean advancement;... it refers to the accomplishment or sense of achievement one obtains from trying one's best... I...enjoy the process of become stronger and more muscular."
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03-01-2005, 07:30 AM #8WantItBad
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On monday i went down to 12 sets for chest, legs stayed the same today, back is goin to stay the same tomorrow, thrusday im goin to try 3x6 and bump up the wieghts same with friday....does that sound better?
"Strength is the product of struggle"
"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."
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03-01-2005, 07:35 AM #9///M Rider
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Obviously it'll vary from one person to the next, but your workout and set numbers were really extreme man. Chest sure...12 sets is OK...still on the high side, but OK. Legs can handle lots of sets...but again, 12 is a good number.
Bis and tris don't need more than 6 to 9 working sets, IMHO. They're smaller muscles... Shoulder and back...i would keep them in the 8 to 12 set range as well.Maximus:
"What we do in life, echoes in eternity."
http://kandeecup.tripod.com/gif
"Success does not necessarily mean advancement;... it refers to the accomplishment or sense of achievement one obtains from trying one's best... I...enjoy the process of become stronger and more muscular."
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03-01-2005, 08:58 AM #10WantItBad
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I was in class looking over my workout log and i light may of went off in my head..... my legs continue to grow and get stronger and im doing not that many sets but heavy for me when i do legs.....Should I try that for the rest of my body?
"Strength is the product of struggle"
"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."
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03-01-2005, 09:03 AM #11///M Rider
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Welp...thats a commonly used concept... Heavy weights, lower reps and sets...often induces muscles growth provided the diet is there!
Maximus:
"What we do in life, echoes in eternity."
http://kandeecup.tripod.com/gif
"Success does not necessarily mean advancement;... it refers to the accomplishment or sense of achievement one obtains from trying one's best... I...enjoy the process of become stronger and more muscular."
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