twarrior

I've been working on bulking up for the last couple of months. I'm 5' 9" and currently weigh 197lbs. I've been eating just about everything, except for fatty pizza, hotdogs, chips, cookies...etc. Following is the program I used to go from 190 pounds to 197 pounds over the last 2 months.

I'm looking for some pointers now on how to maintain the muscle mass if it's there (under the fat maybe??) while cutting up and losing fat.

I use a Pyramid weight scheme


Monday- Back

Seated row 4x10- 140/150/160/170
T-bar incline row 4x10- 45/90/100/125
Lever seated high row 4x10- 140/180/200/225
** one last set at 90 for 25 reps

One arm cable row 4x10- 40/50/60/70
close grip pulldown 4x10- 140/150/160/170
cable rear pulldown 4x10- 140/150/160/170

Tuesday- chest

cross-chest cable flyes 4x10- 50/60/70/80
dumbell bench press 4x10- 40/45/50/55
dumbell flyes 4x10- 25/30/35/40
dumbell pullovers 4x10- 45/50/55/60
seated fly 4x10- 100/110/120/130
** One last set 90 for 25 reps

Wednesday- Legs ( I have weak legs & lousy knee joints)

45degree leg press 4x10- 200/250/270/
** One last set at 250 for 20 reps
Leg extensions (single leg) 4x10- 45/55/65/75
Leg extensions(both legs) 3x10- 90/140/190/
** One last set at 120 for 20 reps
lying leg curls 4x10- 100/110/120/130

Not sure what this last one is called, maybe someone knows::::

-- while standing spread legs 2-3 feet apart with feet facing 45 degree outward angle-
- Hold a 90lb dumbell between legs
- lower into sitting position(similar to a squat)
- then raise up, keeping back straight
- Works on the quads/hams/glutes
reps 2x10 @90lbs
2x10@110

Thursday- Shoulders
(still overcoming rotator cuff dmg so these might be low)
cable front raise 3x10- 30/40/50
Behind neck press 3x10- 90/110/130
upright cable rows 4x10- 90/100/120/130
lateral cable raise 4x10- 40/50/60/70
dumbell lateral raise 4x10- 10/10/10/10
seated rear lateral raise 4x10- 50/60/70/80

Friday- Biceps/Triceps
Bi's
barbell curl (curved bar) 4x10- 40/50/60/70
cable curls 4x10- 60/70/80/90
dumbell curls 4x10- 20/25/30/35
lever preacher curl 3x10- 45/70/80
wrist curl 4x10- 20
reverse wrist curl 4x10- 20
Tri's
bent over tricep extension 4x10- 60/70/80/90
pushdowns 12x10- 130/120/110/100/90/80/70/60/50/40/30/20
one arm pushdown 3x10- 40/30/20
incline seated tricep extension 4x10- 25/30/35/40

Weight lifting is like " Mind over Matter". If my body doesn't mind---the weight doesn't matter!!!!!

TJohn

That's a serious workout routine man !! It would be overtraining for me, but if it works for

As far as cutting, keep your protien up and cut out all the carbs. Maybe throw in some (gulp) cardio if your metabolism isn't too high already.

TJohn

LAM

22 sets for shoulders !

many of your shoulder exercises are repetitive, like doing front raises and a pressing movement. I would re-think that work out.

where did you get that routine from ? why all the pyramiding on every exercise. you are wasting a lot of energy getting up to your heavy sets.

Dumbest statement made in the Anabolic Zone for Nov

TBD

-----------------------------------------------------

What you talking about Willis ?

Scotty the Body

I'd drop your volume and reps, check out the diary section if your looking for a new routine, lots of good stuff there as well as the main IM page.

Cool

TJohn

Hey Lam, how do you work a set ususally ? 1 warmup set then right to the heavy stuff. And do you stay at the same weight ??

TJohn

LAM

I'm all for pyramiding up for the first 1 or 2 exercises in a bodypart, after that it's warmed up. I say jump up to the big weights, that's where the increases in strength will occur.

example from twarrior's routine...

barbell curl (curved bar) 4x10- 40/50/60/70
cable curls 4x10- 60/70/80/90
dumbell curls 4x10- 20/25/30/35

* where as I would do

barbell curl (curved bar) 3x10- 50/60/70
* at this point the bicep is warmed up

cable curls 3x10 @ 90 then do drop sets to fatigue the muscle or increase the weight and shoot for 8 or 6 reps

dumbell curls 3x10 @ 35 then do drop sets to fatigue the muscle or increase the weight and shoot for 8 or 6 reps

Dumbest statement made in the Anabolic Zone for Nov

TBD

-----------------------------------------------------

What you talking about Willis ?

TJohn

I like the way you think !!

TJohn

twarrior

Thanks for the advice. I'll give it a shot and see what happens over the next 2 weeks.

Weight lifting is like " Mind over Matter". If my body doesn't mind---the weight doesn't matter!!!!!

twarrior

Originally posted by LAM
_________________________________________
22 sets for shoulders !

many of your shoulder exercises are repetitive, like doing front raises and a pressing movement. I would re-think that work out.

where did you get that routine from ? why all the pyramiding on every exercise. you are wasting a lot of energy getting up to your heavy sets.
__________________________________________________ _

LAM,


That routine comes from a person I work with. He is already in competition shape, so i figured I'd check out his routine. He uses much higher weights than I do, but I figured I would try it out for a couple of month. It worked good for me (put on about 5 lbs), but I'm not seeing any more improvement and I'm starting to get burnt on the same thing. I'll give your routine a shot and see if it helps me out. Thanks.

Weight lifting is like " Mind over Matter". If my body doesn't mind---the weight doesn't matter!!!!!

Tank316

twarrior. now we need your diet, whats that look like. and your 37, thats cool, more us semi older fellas around.

P/RR/Sh Warrior.
Epic's new man beast.

twarrior

Morning

0500
40G Prolab protein
workout
0700
20G prolab Protein
GEN brand effervescent creatine
0730
1/2 cup oatmeal w/handfull of raisins
1 banana


The attached file is pretty much the same. My diet hasn't changed much in the last couple of months except for the brand of protein.

Weight lifting is like " Mind over Matter". If my body doesn't mind---the weight doesn't matter!!!!!

Claudette

Those are plie squats. I absolutely love them!!