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14-06-2006, 05:04 PM
| #1 (permalink) |
| Looking Freaky Join Date: Aug 2004 Location: N.Wales
Posts: 626
  | new routine Monday - Chest & Triceps (triceps light session) Tuesday - Shoulders Wednesday - Back & Biceps (biceps light session) Thursday - Legs Friday - Biceps & Triceps (heavy session) Chest flat bench press incline dumbell press dumbell flys Shoulders seated mil. press arnold press front lateral raise (barbell, not sure name of exercise, i just extend the bar out infront of me with arms straight) shrugs upright rows Back S/L deadlifts bentover rows hammer strength machines Legs squats leg press hamstring curl leg extensions standing calf raises Triceps Skull crushers (once ive finished the rep range) close grip press straight away until failure tricep cable pushdown Biceps preacher curls dumbell alternative curls standing E-Z bar curls cable curls Deano!
__________________ Big D 110.7kgs 19%bf |
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14-06-2006, 05:19 PM
| #2 (permalink) |
| UK-Muscle Moderator  Join Date: Sep 2004 Location: Beer me
Posts: 5,278
   | Sets/reps? Looks like a lot of work dude, but if you can gain off that much volume, go for it  Your front delts and tris will be screaming getting hit on Mon and Tues tho with no rest between.
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14-06-2006, 10:54 PM
| #3 (permalink) |
| UK-Muscle Moderator  Join Date: Jul 2003 Location: Sunny Southern California U.S.A.
Posts: 23,164
| Too much arm work, they are a small muscle group compared to the other groups.
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15-06-2006, 06:11 AM
| #4 (permalink) |
| IF YOU BUILD IT.....THEY WILL COME!  Join Date: Feb 2006 Location: middlesbrough
Posts: 1,945
 | youve got sld's in with your back mate these are mainly for your hams so put them with your legs! id also put the shrugs with your back also sack the arms on a friday they get enough off ya back and chest or just add a couple of sets of each to each just my opinion mate but i rate my opinions lol
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18-06-2006, 02:01 AM
| #5 (permalink) |
| Looking Freaky Join Date: Aug 2004 Location: N.Wales
Posts: 626
| reps n sets 5 sets first warm up 15 reps second 14 reps third 12 reps fourth 10-12 reps fifth 8-10 reps my mate helped me with it, hes the biggest around here he does doors in wrexham.... hes just under 20 stone, 240kg bench press..... it works for him and im just trying different things ive only just reached the end of my first years training
__________________ Big D 110.7kgs 19%bf |
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19-06-2006, 07:05 PM
| #6 (permalink) |
| Hitman Join Date: Jun 2006 Location: Yorkshire
Posts: 1,536
| S/L deads are for hams mainly. Do full deads for back.
__________________ Most bodybuilders are actually insane. Albert Einstein defined insanity as "Doing the same thing over and over again and expecting different results". |
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19-06-2006, 09:50 PM
| #7 (permalink) |
| Looking Freaky Join Date: Aug 2004 Location: N.Wales
Posts: 626
| they still have an awesome hit on the back IMO SL deads and B/O rows felt awesome.... i had a week off and started this routine this is my second week and for the first time since ive been training ive gotten past the 100kg bench press ive been stuck on for about 3 months :( but all sorted on to 110kg comfortably
__________________ Big D 110.7kgs 19%bf |
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19-06-2006, 11:01 PM
| #8 (permalink) |
| UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A.
Posts: 23,164
| When I started deads, my other lifts went up. Today I did deads, leg curls and abductor and aductor work on the legs.
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22-06-2006, 11:19 PM
| #9 (permalink) |
| Looking Freaky Join Date: Aug 2004 Location: N.Wales
Posts: 626
| in my gym theres like a frame so the bar isnt trouching the floor so when im doing deads its not hitting hams much at all and the bottom of my back again today is hurting so much i luv it lol
__________________ Big D 110.7kgs 19%bf |
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22-06-2006, 11:47 PM
| #10 (permalink) |
| UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A.
Posts: 23,164
| That is so you can slide the 45lb plates on and off without having to lift the bar up. They have that at my gym too.
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23-06-2006, 06:31 AM
| #11 (permalink) |
| IF YOU BUILD IT.....THEY WILL COME! Join Date: Feb 2006 Location: middlesbrough
Posts: 1,945
| stand on a box for some extra height mate! hey hacks them abductor machines any good? inner thigh yeah?
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23-06-2006, 06:02 PM
| #12 (permalink) | |
| UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A.
Posts: 23,164
| Quote:
I actually superset between the inner quad (chicks are always on that one) and the hip flexor one (chicks are on this one too). I do get funny looks from the guys in the gym sometimes but I can use the whole stack on the inner quad one and I have not seen too many men do that and never a woman do that one. I was watching these dudes (that want to compete) do them and they all are very big and one guy is massive and he was using half the weight I was using and he uses his hands to cheat, not only that but I can and always was able to do the splits and I have over twice the range using twice the weight. I do like the machines and supersetting (if you can find them empty from the chicks) gets them done really quick. You can do frog squats to get the inner quad too, those can be done with a bar or dumbell, either way. One thing I dont understand though is the biggest guy is very strong but all his movements are very short. Only at best partial reps. I approached him and he said when he is bulking he likes to go heavy and use less range. I was thinking to myself, what a dumb Sh!t, WFT are you thinking, less range less muscle worked. But, he seems to think he knows it all so I dont want to argue with him as he has superior genetics and can pack on alot of muscle pretty damn quick. He wants to go pro but I dont think he ever hit the stage as an amater. Some guys ego's are just too much. Tiny Tom's body totally blows this guy's body away and they are about the same height but Tom has far superior looking physique and Tom is an amater and this guy wants to be a pro  .......LMAOI have talked some to him about cycles (he would not admit it at first) and he is totally clueless. Never in my life have I talked to anyone that was using gear with zero knowledge, not even common sense either After talking to him he asked me if I would give him some advice on cycling. He had no problem addmitting it then.
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24-06-2006, 07:56 PM
| #13 (permalink) | |
| IF YOU BUILD IT.....THEY WILL COME! Join Date: Feb 2006 Location: middlesbrough
Posts: 1,945
| Quote:
that guy your onbout hacks sounds like one of the lucky ones eh! us poor fcukers who try and do everything right only grow half as much!!
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24-06-2006, 08:09 PM
| #14 (permalink) | |
| UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A.
Posts: 23,164
| Quote:
Now he just keeps bulking and has a huge waist, but he is like 5'3" and over 200 lbs, maybe 210. I suggested he is actually kind of getting fatter with little muscle gains. I think he should get rid of some of that flab then go on a good bulking cycle.
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