My work out plan - UK-Muscle Body Building Community

PK GRAPPLER · 26-09-2005, 04:39 PM

What do you think of my workout plan

Monday
Chest
Bench press,incline bench press,flys.3 Sets for each exercises, first set light weights: reps to faliure, medium weights reps to faliure, little extra weight to failure, High weights to faliure. All my sets and reps are the same as above.

Shoulders- Laterial raises,upright rows, shoulder press.

Back- pull downs, pull overs, dumb bell rows.

Triceps- tricep Extensions with dumbbells,tricep push downs, bench tricep extentions with ez bar lying down on a bench.

Biceps- Ezbar curls (some times I use barbell insted of ez bar). Seated bicep one hand curls,precher curls.
Tuesday

Quadricep- Squats,leg extensions, leg press.

Hamstrings- Dumbell lunges, lying leg curls, stright leg-deadlift

Caves- Standing calf raises on machine, dumbell heel raises, thrust machine.

I also do cardio in the morning 5 mins warm up then 1 min high intensity the 1 min moderate intensity for 10 mins then 5 min cool down. Alltogether it adds up to 20 minutes. After this I do my abdominal work out:

Abdominal work out- SIT UPS, OBLIQUE FLOOR CRUNCHES, Decline Crunches, Decline Oblique, Hanging Knee Raises,Reverse Crunches,Cable Crunches, Cable Oblique Crunches.

Wednes day- Same as monday
Thursday- Same as tuesday
Friday- Same as monday
Saturday- Same as tuesady
Sunday- Rest

Please let me know what you think of my work out plan it would be usefull.

winger · 26-09-2005, 04:59 PM

3 times a week each body part and all sets to failure. Seems like overtraining to me. Are you getting any stronger on your lifts?
Are you clean?

Lauren · 26-09-2005, 05:08 PM

Now that is a typical example of over training if ever I saw it.

You surely cannot be recovering and gaining strength and size at that rate.

I believe you need to revise your workout sessions.

PK GRAPPLER · 26-09-2005, 05:47 PM

I knew you'd say that. But I know it takes 24 hours for the muscle you are training to recover. I give one day for a the muscle im using to recover fully so it's okay. You know whats funney I havent actully lost that much weight but my theory was correct. That you could look lean with out droping more pounds than you need to. Its your body fat that needs to be reduced and mine has really droped I think a lot in the 7 weeks of traning with my program. I can see definition in my muscles it's great. So my program does work and I might start to do my own off season program after 6 more weeks not that I'm starting competition yet though. Also to your answer Winger yes I am clean. I dont want to take drugs or all the gains I have made would be for nothing and eventually when I get in to competition it will be natural competition.

Stu · 26-09-2005, 05:54 PM

Quote:

Originally Posted by PK GRAPPLER

I knew you'd say that. But I know it takes 24 hours for the muscle you are training to recover. I give one day for a the muscle im using to recover fully so it's okay. You know whats funney I havent actully lost that much weight but my theory was correct. That you could look lean with out droping more pounds than you need to. Its your body fat that needs to be reduced and mine has really droped I think a lot in the 7 weeks of traning with my program. I can see definition in my muscles it's great. So my program does work and I might start to do my own off season program after 6 more weeks not that I'm starting competition yet though. Also to your answer Winger yes I am clean. I dont want to take drugs or all the gains I have made would be for nothing and eventually when I get in to competition it will be natural competition.

you can make gains using any training program if your new to working out, it doesnt mean its a good training program though

PK GRAPPLER · 26-09-2005, 06:01 PM

I looked at a lot of theorys to work out my routine from the past days of eugene Sandow to franco columbo. I did not want to study Ronnie Coleman because to get the big you need a little helping hand.

John · 26-09-2005, 06:06 PM

3 sets yet you explain 4 sets, dont you count your w/u ?

I also think that if your body took one day to recover everyone would be training like you, but were not.

Post a pic and lets see your progress.

Timmy Smooth · 26-09-2005, 06:09 PM

Please bear in mind that PK is not training for out-and-out size. He is training at this stage simply to lose some bodyfat and as a precursor to mass training. Therefore, his programme's not as bad as it initially seems. High-volume might do the trick as far as losing weight is concerned. He's doing cardio intervals, too.

I'd be less concerned with the physiological side of his "over-training" and more with wether he can actually stick to it. Alos, with his approaching religious fast, carb depletion may hinder his training.

More opinions please...

PK GRAPPLER · 26-09-2005, 06:25 PM

Quote:

Originally Posted by John

3 sets yet you explain 4 sets, dont you count your w/u ?

I also think that if your body took one day to recover everyone would be training like you, but were not.

Post a pic and lets see your progress.

Sorry I ment 3 exercices I got confused I was at college when I wrote that and in a rush. I dont have my own pc so I cant send you a picture. I'm getting one later this year so i'll give you a picture then.

PK GRAPPLER · 26-09-2005, 06:35 PM

Quote:

Originally Posted by Timmy Smooth

Please bear in mind that PK is not training for out-and-out size. He is training at this stage simply to lose some bodyfat and as a precursor to mass training. Therefore, his programme's not as bad as it initially seems. High-volume might do the trick as far as losing weight is concerned. He's doing cardio intervals, too.

I'd be less concerned with the physiological side of his "over-training" and more with wether he can actually stick to it. Alos, with his approaching religious fast, carb depletion may hinder his training.

More opinions please...

I didn't want to put mass on, my main goal was to define my mucsles. I knew that I'd burn the muscle thus causing it to shrink. My diet co-on sides my work out plan consisting of meat,fish and any thing else protien like a protein shake I eat these in 6 meals. If I conssume any carbohydrates it is either oats in the morning some times, a coke or brown bread once in a while. I starve my body out of carbohydrates so there will be more protein for muscle structure. I basically made my plan looking at what would help me define my muscles. I'll wait to bulk up maybe after the fasting period, probably be hungry enough any way a good incentive.

**big** · 26-09-2005, 06:37 PM

Training multiple sets to failure is the best way to fail.

Give it a try and see what happens. I predict you will get some newbie gains, then will plateau hard and fast though.

Since you are dieting hard (aren't you the one who is fasting soon?), with that level of volume, you will never recover IMO.

PK GRAPPLER · 26-09-2005, 06:40 PM

I know I will fatique if I carry on like this. This is just the honey moon period, after my total of 13 weeks I'm changing my stratergy. Might make a bulk program up. The momentem after the 13 weeks will be enough to keep me on track and then i'll be training 3 days a week maybe no cardio if im bulkin up or verry little.

**big** · 26-09-2005, 07:12 PM

Quote:

Originally Posted by PK GRAPPLER

I know I will fatique if I carry on like this. This is just the honey moon period, after my total of 13 weeks I'm changing my stratergy. Might make a bulk program up. The momentem after the 13 weeks will be enough to keep me on track and then i'll be training 3 days a week maybe no cardio if im bulkin up or verry little.

Well you've heard everyone's views, all of whom think it's a bad idea, but good luck with it anyway. Let us know how you get on.

PK GRAPPLER · 26-09-2005, 07:14 PM

Dont worry bro only 4 more weeks of training hardcore.

Bigdav · 26-09-2005, 08:42 PM

Have to agree with big and everyone else, but give it a go and we'll send you a get well card to which hospital?

All your likely to do is beat your nervous system to death, if your putting ANY intensity into your sets you shouldnt be able to train like that, but if you can your not training hard enough. Your muscles take at least 72 hours to recover, and thats usually just to the level they were at before you trained.

If you want to define your muscles take up bleedin aerobics or do a good circuits class

why ask what people think of your workout programme if you dont take any notice of what they say, there are people on here with years of experiemce and your just ignoring them

26-09-2005, 04:39 PM	#1 (permalink)
PK GRAPPLER Banned Join Date: Aug 2005 Location: england Posts: 207	My work out plan What do you think of my workout plan Monday Chest Bench press,incline bench press,flys.3 Sets for each exercises, first set light weights: reps to faliure, medium weights reps to faliure, little extra weight to failure, High weights to faliure. All my sets and reps are the same as above. Shoulders- Laterial raises,upright rows, shoulder press. Back- pull downs, pull overs, dumb bell rows. Triceps- tricep Extensions with dumbbells,tricep push downs, bench tricep extentions with ez bar lying down on a bench. Biceps- Ezbar curls (some times I use barbell insted of ez bar). Seated bicep one hand curls,precher curls. Tuesday Quadricep- Squats,leg extensions, leg press. Hamstrings- Dumbell lunges, lying leg curls, stright leg-deadlift Caves- Standing calf raises on machine, dumbell heel raises, thrust machine. I also do cardio in the morning 5 mins warm up then 1 min high intensity the 1 min moderate intensity for 10 mins then 5 min cool down. Alltogether it adds up to 20 minutes. After this I do my abdominal work out: Abdominal work out- SIT UPS, OBLIQUE FLOOR CRUNCHES, Decline Crunches, Decline Oblique, Hanging Knee Raises,Reverse Crunches,Cable Crunches, Cable Oblique Crunches. Wednes day- Same as monday Thursday- Same as tuesday Friday- Same as monday Saturday- Same as tuesady Sunday- Rest Please let me know what you think of my work out plan it would be usefull.

26-09-2005, 04:59 PM	#2 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,260 Blog Entries: 1	3 times a week each body part and all sets to failure. Seems like overtraining to me. Are you getting any stronger on your lifts? Are you clean? __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

26-09-2005, 05:08 PM	#3 (permalink)
Lauren The Lady Of The Manor Join Date: Jan 2005 Location: Bedfordshire, UK Posts: 2,291	Now that is a typical example of over training if ever I saw it. You surely cannot be recovering and gaining strength and size at that rate. I believe you need to revise your workout sessions. __________________ "Are you a Raver?" "No, Im straight!" :love:

26-09-2005, 05:47 PM	#4 (permalink)
PK GRAPPLER Banned Join Date: Aug 2005 Location: england Posts: 207	I knew you'd say that. But I know it takes 24 hours for the muscle you are training to recover. I give one day for a the muscle im using to recover fully so it's okay. You know whats funney I havent actully lost that much weight but my theory was correct. That you could look lean with out droping more pounds than you need to. Its your body fat that needs to be reduced and mine has really droped I think a lot in the 7 weeks of traning with my program. I can see definition in my muscles it's great. So my program does work and I might start to do my own off season program after 6 more weeks not that I'm starting competition yet though. Also to your answer Winger yes I am clean. I dont want to take drugs or all the gains I have made would be for nothing and eventually when I get in to competition it will be natural competition. Last edited by PK GRAPPLER; 26-09-2005 at 05:51 PM.

26-09-2005, 06:06 PM	#7 (permalink)
John EFBB Winner Join Date: Jun 2004 Posts: 4,245	mate you say your doing 3 sets yet you explain 4 sets, dont you count your w/u ? I also think that if your body took one day to recover everyone would be training like you, but were not. Post a pic and lets see your progress. __________________ *“We can't solve problems by using the same kind of thinking we used when we created them.”*

26-09-2005, 06:01 PM	#6 (permalink)
PK GRAPPLER Banned Join Date: Aug 2005 Location: england Posts: 207	I looked at a lot of theorys to work out my routine from the past days of eugene Sandow to franco columbo. I did not want to study Ronnie Coleman because to get the big you need a little helping hand.

26-09-2005, 06:09 PM	#8 (permalink)
Timmy Smooth Banned Join Date: Nov 2004 Location: Camden, London, via Cardiff. Posts: 2,794	Please bear in mind that PK is not training for out-and-out size. He is training at this stage simply to lose some bodyfat and as a precursor to mass training. Therefore, his programme's not as bad as it initially seems. High-volume might do the trick as far as losing weight is concerned. He's doing cardio intervals, too. I'd be less concerned with the physiological side of his "over-training" and more with wether he can actually stick to it. Alos, with his approaching religious fast, carb depletion may hinder his training. More opinions please...

26-09-2005, 06:37 PM	#11 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: Beer me Posts: 5,264	Training multiple sets to failure is the best way to fail. Give it a try and see what happens. I predict you will get some newbie gains, then will plateau hard and fast though. Since you are dieting hard (aren't you the one who is fasting soon?), with that level of volume, you will never recover IMO. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

26-09-2005, 06:40 PM	#12 (permalink)
PK GRAPPLER Banned Join Date: Aug 2005 Location: england Posts: 207	I know I will fatique if I carry on like this. This is just the honey moon period, after my total of 13 weeks I'm changing my stratergy. Might make a bulk program up. The momentem after the 13 weeks will be enough to keep me on track and then i'll be training 3 days a week maybe no cardio if im bulkin up or verry little. Last edited by PK GRAPPLER; 26-09-2005 at 06:48 PM.

26-09-2005, 07:14 PM	#14 (permalink)
PK GRAPPLER Banned Join Date: Aug 2005 Location: england Posts: 207	Dont worry bro only 4 more weeks of training hardcore.

26-09-2005, 08:42 PM	#15 (permalink)
Bigdav Feel like making love!! Join Date: May 2005 Location: Where am i again? Posts: 615	Have to agree with big and everyone else, but give it a go and we'll send you a get well card to which hospital? All your likely to do is beat your nervous system to death, if your putting ANY intensity into your sets you shouldnt be able to train like that, but if you can your not training hard enough. Your muscles take at least 72 hours to recover, and thats usually just to the level they were at before you trained. If you want to define your muscles take up bleedin aerobics or do a good circuits class why ask what people think of your workout programme if you dont take any notice of what they say, there are people on here with years of experiemce and your just ignoring them __________________ Height - 5' 11" Weight - 235 Chest - 48" Waist - 35" Arms - 18" legs - 28" Calves - 17" Bench - 130 * 6 Squat - 150 * 6 Deads - 160 * 6 Last edited by Bigdav; 26-09-2005 at 08:51 PM.