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Old 16-12-2007, 04:36 AM   #16 (permalink)
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Re: My new awakening to my true potential
Haha a bit mad yes. It worked for the first few weeks, ie, going from first pics until the second lot. Then I just died.
Changed it round about 3-4weeks ago.

Attached is my new routine, it's working alot better. Still room for improvement but it's getting there. It's trial and error at the moment.

MONDAY
Back/Bi's

Pull-Ups
Single Arm DB Rows
Deadlifts
Lat Pull Down ---- not needed with the pull ups but I like it.
Shrugs
Preacher Curls
Concentration Curls
Forearm Curls/Ext

WEDNESDAY
Leg/Abs

Squats
Calf Raises
Leg Extension
Hamstring Curl
Weighted Sit Ups
Cable Twists
Hanging Leg Raises

FRIDAY
Chest/Shou/Tri's

Incline Bench Press
Decline DB Press
Pec Deck
Arnold Presses
Military Press
Skull Crushers
Dips
Last edited by estfna; 16-12-2007 at 04:43 AM.
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Old 16-12-2007, 11:23 AM   #17 (permalink)
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Re: My new awakening to my true potential
Personally I'd cut the back work to;
Lat Pulldown/Wide Grip Chins
Bent Over Barbell Rows
Deadlifts

Legs I'd throw in walking lunges Looks like you could do with one more compound on them.

Just what I'd do differently.
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Old 16-12-2007, 03:30 PM   #18 (permalink)
halfway through pct
 
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Re: My new awakening to my true potential
Quote:
Originally Posted by ah24 View Post
Personally I'd cut the back work to;
Lat Pulldown/Wide Grip Chins
Bent Over Barbell Rows
Deadlifts

Legs I'd throw in walking lunges Looks like you could do with one more compound on them.

Just what I'd do differently.
i agree infact thats my routine on back lol works a treat
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Old 16-12-2007, 06:37 PM   #19 (permalink)
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Re: My new awakening to my true potential
Quote:
Originally Posted by ah24 View Post
Personally I'd cut the back work to;
Lat Pulldown/Wide Grip Chins
Bent Over Barbell Rows
Deadlifts

Legs I'd throw in walking lunges Looks like you could do with one more compound on them.

Just what I'd do differently.
I need the shrugs at least, upright row could also work as the deads don't seem to hit my traps as much as they used to.
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Old 16-12-2007, 06:39 PM   #20 (permalink)
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Re: My new awakening to my true potential
Quote:
Originally Posted by estfna View Post
I need the shrugs at least, upright row could also work as the deads don't seem to hit my traps as much as they used to.
Yeah shrugs are fine to keep in.
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Old 16-12-2007, 06:49 PM   #21 (permalink)
“If you can dream it, you can do it.”
 
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Re: My new awakening to my true potential
For back i do lat pull down, dead lift, 1 arm row, lat pull overs and then i do close pull down, ez curl and preacher curl as i do back and bi's together but thats just my program
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Old 16-12-2007, 07:41 PM   #22 (permalink)
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Re: My new awakening to my true potential
Quote:
Originally Posted by Chris4Pez View Post
For back i do lat pull down, dead lift, 1 arm row, lat pull overs and then i do close pull down, ez curl and preacher curl as i do back and bi's together but thats just my program
lat pull overs?

don't you use the ez bar anyway on the preacher bench?
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Old 16-12-2007, 07:51 PM   #23 (permalink)
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Re: My new awakening to my true potential
Quote:
lat pull overs?

don't you use the ez bar anyway on the preacher bench?
I don't use the preacher bench when doing ez curl i do it standing, and lat pull overs i get a DB and lye down on a bench so just my head and neck is on there and the do the pull overs!
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Old 17-12-2007, 02:05 AM   #24 (permalink)
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Re: My new awakening to my true potential
You know, I've done that exercise many a time and never knew the name! Haha, learn something off this site every day.
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Old 20-12-2007, 01:09 AM   #25 (permalink)
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Re: My new awakening to my true potential
Trained legs today.
5x6 squats.
4x8 leg curls.
4x10 lunges using dumbells.
4x15 calf raises.
weighted sit ups, side bends and hanging leg raises for abs.

all felt great. brilliant session, used a bench to do squats so i got the right depth.
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Old 20-12-2007, 01:54 PM   #26 (permalink)
in preparation for nabba northern ireland march 14th...
 
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Re: My new awakening to my true potential
get in there mate, glad to here things are coming along nicely
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Old 21-12-2007, 12:11 AM   #27 (permalink)
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Re: My new awakening to my true potential
Yea, get some new pics up there! Sounds like you're doing well. Why don't you put some cardio in on your off days? Try and get your body fat down and I think you'd look great.

Well done.
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Old 21-12-2007, 04:03 PM   #28 (permalink)
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Re: My new awakening to my true potential
Legs are still hurting from Wed.
Not training today, I've got all ill, cough/cold/sniffy/headache etc. I want to be better by Christmas so I'm going to have the week off, gym is shut Monday and Wednesday anyway. So I'll start again next Friday.
I'm thinking about starting a small(ish) cutting period in mid-January after my birthday, only for about a month, get my bf down. Not too sure where I'm sitting atm few people have said mid-teens to 20ish? Ideas?

I'd put more pics up but I can't find the cable to get the pics to my laptop. Got to be around somewhere.

Current weight 14 stone 2lbs
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Old 08-01-2008, 05:09 PM   #29 (permalink)
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Re: My new awakening to my true potential
Took my week off then man flu developed. Got over that then had some nasty stomach bug so all in all, lost 2 and half weeks of training. Absolutely gutted. Went back last Wednesday, 2nd January. Worked legs, felt really strong, really refreshed and up for it, still had slight snivels but nothing to worry about.

Friday was my chest day, weighed myself after the illness, I had lost 1/2stone. Couldn't lift a thing, topped out on the bench press at just over 100kg, couldn't finish my db presses and shoulders ached. Also got about 3 dips done then couldn't hold my own weight.

Monday I trained back, heavy db rows, lat pull downs, shrugs, upright rows, sldl, biceps. Felt very strong, lifted everything with ease, could of done more but didn't want to overtrain. Felt a strain in my bicep, like a tearing kind of pain. Feels okay today though (Tuesday).

Chest is still aching a bit from friday, must have been a great workout.

Made some protein flapjacks before, haven't tasted them yet, taking one to work for a snack later.

Weighed myself again, back up to 14.2, must of been mostly water.

I'll do some more photo's next week and that's a promise...
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Old 08-01-2008, 05:14 PM   #30 (permalink)
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Re: My new awakening to my true potential
Im impressed at the weights your moving and for staying natural and giving it your best shot to grow that way.

Well done mate, some deffo improvements, your doing great.
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