Seyyed

my Internet at home has been really bad...so havnt been online for a while.

Lowerbody High rep (on wednesday)

Rests period: 1minute

warm up:
Dynamic stretching

Barbell squats:
1st set: 65kg done at 15 reps
2nd set: 70kg done at 15 reps
3rd set: 75kg done at 12 reps
4th set: 75kg done at 12 reps

SL Deadlifts:
1st set: 65kg done at 15 reps
2nd set: 70kg done at 15 reps
3rd set: 75kg done at 12 reps
4th set: 75kg done at 12 reps

Leg press:
1st set: 140kg for 15 reps
2nd set: 150kg for 15 reps
3rd set: 160kg for 15 reps
4th set: 165kg for 12 reps

Leg curls:
1st set done at 15 reps
last three sets done at 12reps

Machine calf raises:
4 sets of 35reps

Single leg single dumbell calf raises:
all sets done using a 20kg dumbell and at 35reps


Upperbody Low reps (done today)

Rest Period: 2 minutes

Warm up:
dynamic stretching

Barbell Bench Press:
1st set: 55kg done at 8reps
2nd set: 55kg done at 8reps
3rd set: 55kg done at 6 reps
4th set: 55kg done at 6reps

One arm dumbell rows:
1st set: 24kg done at 8reps
2nd set: 24kg done at 8reps
3rd set: 24kg done at 8reps
4th set: 26kg done at 6reps

EZ Bar Bicep Curls:
1st set: 28kg done at 6 reps
2nd set: 28kg done at 6 reps
3rd set: 25.5kg done at 8reps
4th set: 25.5kg done at 8reps

Tricep Rope pulldowns
1st, 2nd, 3rd set done at 15 reps
4th set done at 12reps


Oh yeah, my gcse's have ended! now im on a 3monthish holiday...which I have no idea on what to do now! on my lower hih rep day on wednesday, as I came out the gym I thought "damn need to revise exams...hold up ive finished them!" didnt really sink till later! Ah well just train hard eat hard and relax...

__________________
"You've got to get up every morning with determination if you're going to go to bed with satisfaction.”

Seyyed

Hey all, started doing a new routine. Based on my frame and what Id think would benefit me the most. Ive decided to do bodyparts however with certein twist. Im adding drop sets, changing everyweek if its decending or accending so today is decending. Rep range will be the following 6-10, trying to build more fast twitch muscle as fast twich is bigger. Plus im not completley a hardgainer but I have simmilar atributes. Talked to a personal trainer called Lloyd in my gym, extremly knowledgble guy, had a long chat with him he reckons in terms of natural potential this would be the best. But obviously I still have to eat like a horse! Have added olympic lifts (ive done them before back in the day when I was a dab hand at competitive olympic style taekwondo did them gettin ready for fights and to build my speed up a notch). Im sure this will work out, may not be your bog standerd bodybuidling routine but imo for my build and what ive seen work for me I have a feeling it may work.

Im doing decending drop sets this week so first set 6 reps, then 8, then 8 again then 10 on the last set, decreasing weight each set, next week it will be accending. Fast movement but considering I can still feel the muscle contracted and form is being comprimised.

so this is it

Monday: Chest and Biceps
DB Flat Bench Press 4x6-10
DB Incline Bench Press 4x6-10
DB Chest Flies 4x6-10
EZ Bar bicep Curls 4x6-10
Dumbell hammer curls 4x6-10

Tuesday: Quads and Calves
Leg Press 4x6-10
Barbell Back squats 4x6-10
One arm DB snatches 4x6-10
Machine Calf raises 4x35
single leg DB Calf Raises 4x35

Wednesday:
Rest

Thursday: Back and triceps
One arm DB rows 4x6-10
Barbell Bent over rows 4x6-10
Lat Pulldown 4x6-10
Tricep Rope Pulldown 4x6-10
Reverse EZ Bar lying tricep extensions 4x6-10

Friday: Hams and calves
SL Deadlifts 4x6-10
Leg curls 4x6-10
One arm DB Snatches 4x6-10 or (maybye) Farmers walk 4 sets
Calf machine raises 4x35
single leg db calf raises 4x35

saturday:
Rest

Sunday: Shoulders n traps
DB Arnold Press 4x6-10
Clean and jerk 4x6-10
DB Front Riases 4x6-10
Upright Rows 4x6-10
Dumbell Shrugs 4x6-10

what do you guys think?
Havnt shown it to Lloyd yet couldnt find him today

My stats for diet is the following:
Protien 163grams
Carbs 350grams
fats 90grams

I am 62-3kg (depends it alters)

__________________
"You've got to get up every morning with determination if you're going to go to bed with satisfaction.”

Seyyed

Yesterday I made the mistake of doing Chest and Triceps, bad combo due to my triceps being already smashed from the chest excercises so thats why ive changed it to chest and biceps for now on! Forgot the poundage I did yesterday so cant post up what I did! silly me...anywho today was the following:

Quads and Calves

Leg Press
1st set: 190kg for 6 reps
2nd set: 180kg for 8 reps
3rd set: 180kg for 8 reps
4th set: 170kg for 10 reps

Barbell Back squats
1st set: 90kg for 6 reps
2nd set: 80kg for 8 reps
3rd set: 80kg for 8 reps
4th set: 80kg for 10 reps

One arm DB Snatches
1st set: 18kg DB for 6 reps each arm
2nd set: 16kg for 8 reps each arm
3rd set: 16kg for 8 reps each arm
4th set: 14kg for 10 reps each arm

Machine Calf Raises
4x35 reps

Single leg calf raises
4x35 all sets done using a 20kg dumbell

Good workout, quads were proper smashed
finished off with a nice strawberry cheesecake flavoured post workout shake and a banana mmmmm yum

__________________
"You've got to get up every morning with determination if you're going to go to bed with satisfaction.”

DB

nice lifting mate increasing well

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DB
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Seyyed

Cheers barry, what do you think of my new routine? reckon it makes sense?

__________________
"You've got to get up every morning with determination if you're going to go to bed with satisfaction.”

Seyyed

Note: Today was Back and biceps as I did chest and triceps on monday, this will change by next week...

Back and Biceps:

One Arm DB Rows
1st set: 26kg dumbell at 6 reps
2nd set: 24kg dumbell at 8 reps
3rd set: 24kg dumbell at 8 reps
4th set: 22kg dumbell at 10 reps

Bent Over Rows
1st set: 55kg at 6 reps
2nd set: 52.5kg at 8 reps
3rd set: 52.5kg at 8 reps
4th set: 45kg at 10reps

T Bar rows
1st set: 80kg at 6 reps
2nd set: 70kg at 8 reps
3rd set: 70kg at 8 reps
4th set: 60kg at 10 reps

Dumbell Alternating Hammer Curls
1st set: two 14kg dumbells for 6 reps each arm
2nd set: two 12 kg dumbells for 8 reps each arm
3rd set: two 12kg dumbells for 8 reps earch arm
4th set: two 10kg dumbells for 10 reps each arm

EZ Bar Bicep Curls
1st set: 25.5kg at 6 reps
2nd set: 23kg at 8 reps
3rd set: 23kg at 8 reps
4th set: 18kg at 10 reps

Good workout! proper smashed

__________________
"You've got to get up every morning with determination if you're going to go to bed with satisfaction.”

DB

if it works it makes sense mate

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Seyyed

Hams and calves

Stiff Leg Deadlifts
1st set: 90kg for 6 reps
2nd set: 80kg for 8 reps
3rd set: 80kg for 6 reps
4th set: 70kg for 10 reps

Leg curls
1st set done at 6 reps
2nd set done at 8 reps
3rd set done at 8 reps
4th set done at 10 reps

One Arm Dumbell Snatches
1st set: 18kg dumbell for 6 reps each arm
2nd set: 16kg dumbell for 8 reps each arm
3rd set: 16kg dumbell for 8 reps each arm
4th set: 14kg dumbell for 10 reps each arm

Calf machine raises
4x35 reps

Single leg Calf raises with single Dumbell
4x35 reps all sets done using a single 20kg dumbell

Good workout! Hams and calves pumped like hell, looking bigger weighing more but the mirror is a better measurment but it cant hurt to check the scales once in a while. Had duck for my 5th meal nice change ive been having chicken breast almost most days!

Might change one arm snatches on my quad days to front squats, better replacement perhaps...

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"You've got to get up every morning with determination if you're going to go to bed with satisfaction.”

fozyspilgrims

Some good squating and dealifting there mate. I would dump the squat if i was you.

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Seyyed

ok so snatches over front squats in quad days then?

Todays workout, decided today due to being busy tomorow.

Shoulders n Traps

Clean and jerk
1st: 55kg for 6 reps
2nd: 42.5 for 8 reps
3rd: 42.5 for 8 reps
4th: 35kg for 10 reps

DB Shoulder Press
1st: two 14kg db for 6 reps
2nd: two 12kg db for 8 reps
3rd: two 12kg db for 8 reps
4th: two 10kg db for 10 reps

DB Front Raises
1st: two 14kg DB for 6 reps each arm
2nd: two 12kg DB for 8 reps each arm
3rd: two 12kg DB for 8 reps each arm
4th set: 10kg DB for 10 reps each arm

Upright Rows
1st: 38kg for 6 reps
2nd: 33kg for 8 reps
3rd set: 33kg for 8 reps
4th set: 28kg for 10 reps

DB Shrugs
1st: two 26kg dumbells for 6 reps
2nd: two 22kg dumbells for 8 reps
3rd: two 22kg dumbells for 8 reps
4th: two 20kg dumbells for 10 reps

Good workout, could have done more on the shrugs might use a trap bar so I can load more weight on to it. Good tho, pretty smashed.

__________________
"You've got to get up every morning with determination if you're going to go to bed with satisfaction.”

fozyspilgrims

Sorry it was meant to be woudn't.

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Seyyed

Chest and Biceps
Had a morning session today, accending drop sets this week

DB Flat Bench Press
1st set: two 16kg dumbells for 10 reps
2nd set: two 18kg dumbells for 8 reps
3rd set: two 18kg dumbells for 8 reps
4th set: two 20kg dumbells for 6 reps

Incline DB Bench Press
1st set: two 14kg dumbells for 10 reps
2nd set: two 16kg dumbells for 8 reps
3rd set: two 16kg dumbells for 8 reps
4th set: two 18kg dumbells for 6 reps

DB Chest Flies
1st set: two 10kg dumbells for 10 reps
2nd set: two 12kg dumbells for 8 reps
3rd set: two 14kg dumbells for 8 reps
4th set: did 3 reps with two 16kg dumbell couldnt do any more due to my chest being completley smashed already finished the last 3 reps with two 14kg dumbells

Alternating Hammer Curls
1st set: two 10kg dumbells for 10 reps
2nd set: two 12kg dumbells for 8 reps
3rd set: two 12kg dumbells for 8 reps
4th set: two 14kg dumbells for 6 reps

EZ Bar Bicep Curls
1st set: 23kg for 10 reps
2nd set: 25.5kg for 8 reps
3rd set: 25.5kg for 8 reps
4th set: 28kg for 6 reps

Wasnt exactly the most productive in terms of gains of poundage but I still felt very pumped and deff could feel that my chest and bi's got a good battering!

__________________
"You've got to get up every morning with determination if you're going to go to bed with satisfaction.”

Seyyed

Todays workout was a proper killer....man I loved it! My quads feel like theyve been beat up with a baseball bat!

Quads and Calves

Leg Press
1st set: 175kg for 10 reps
2nd set: 180kg for 8 reps
3rd set: 185kg for 8 reps
4th set: 200kg for 6 reps

Back Squats
1st set: 80kg for 10 reps
2nd set: 85kg for 8 reps
3rd set: 85kg for 8 reps
4th set: 92.5kg for 6 reps

Dumbell ass to grass front squats
1st set: two 14kg dumbells for 10 reps
2nd set: two 18kg dumbells for 8 reps
3rd set: two 18kg dumbells for 8 reps
4th set: two 20kg dumbells for 6 reps

Calf machine Raises
4x35 reps

Seated dumbell calf raises
4x35 reps. all sets done using two 20kg dumbells

Note: I always go below parallel or ass to grass on back squats depending on the weight, heavy just below parrelel like 6 reps lighter ass to grass etc


Good workout! proper smashed

__________________
"You've got to get up every morning with determination if you're going to go to bed with satisfaction.”

Seyyed

Trained today due to the fact tomorow im going to Iran, I will be able to train in iran, im going to train in the gym owned by a famous olympic amateur wrestler called Abbas Jadidi (got silver over a contriversial match in the final with americas kurt angle...yes the same kurt angle who did wwf, he used to be an olympian which I found surpising), Im Brining my supplments oh and oats Dont think I can eat as much as im eating now but im going to be able to maintain so its ok.

But when I arrive in iran tomorow it prob will be 4am soooo today was...

Back n Triceps

One arm DB Rows
1st set: 22kg dumbell each arm for 10 reps
2nd set: 24kg dumbell each arm for 8 reps
3rd set: 26kg dumbell each arm for 8 reps
4th set: 28kg dumbell each arm for 8 reps

Bent Over Rows
1st set: 45kg for 10 reps
2nd set: 47.5kg for 8 reps
3rd set: 50kg for 8 reps
4th set: 52.5kg for 6 reps

T Bar Rows
1st set: 60kg for 10 reps
2nd set: 65kg for 8 reps
3rd set: 70kg for 8 reps
4th set: 75kg for 6 reps

Tricep rope Pulldowns
1st set: 10 reps done
2nd set: 8 reps
3rd set: 8 reps again
4th set: 6 reps

Lying Tricep Extensions
1st set: 20.5kg for 10 reps
2nd set: 23kg for 8 reps
3rd set: 23kg for 8 reps
4th set: 25.5kg for 6 reps

Good workout, I really dont know what the poundage of the tricep pulldown numbers represent, its like in levles....unless its represnting the amount in kg, but its just says 1, 2, 3, 4, 5, 6 etc...so Im confused.

__________________
"You've got to get up every morning with determination if you're going to go to bed with satisfaction.”

Seyyed

Yo everyone, havnt been on the forums for a while due to being in Iran and the internet not exactly to best! Still training, found a gym and managing to get in 6 meals, ive lost a lil weight but its deff not muscle, prob water or fat as I just feel leaner tbh, its damn hot here so its quite hard to eat the same amount I do in England. But its all good, did quads n calves yesterday and chest n biceps today. Im enjoyin iran but tbh....I miss my gym in england! (better equipment and not so small) and even though I was born in iran, I still feel more british due to the fact london is my home, and everytime I go on holiday I miss my home lol.

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"You've got to get up every morning with determination if you're going to go to bed with satisfaction.”