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Biker · 22-10-2004, 03:05 PM

mate could you tell me whats on what days and how many sets reps? to failure? negatives? assisted etc.

Cheater2K · 22-10-2004, 03:10 PM

Chest and bis - Monday
Tuesday - Legs
Wed - day off (gonna be cardio from now on)
thursday - shoulders
friday - back and triceps

sat and sun will prob be cardio from now on to

everything is 4 sets of 8,8,6,6 except pullups, there 4 sets of 8

Biker · 22-10-2004, 03:26 PM

Quote:

Originally Posted by Cheater2K

Chest and bis - Monday
Tuesday - Legs
Wed - day off (gonna be cardio from now on)
thursday - shoulders
friday - back and triceps

sat and sun will prob be cardio from now on to

everything is 4 sets of 8,8,6,6 except pullups, there 4 sets of 8

Easy curl bar , Useing Normal grip for 4 sets, wide grip for 4 sets and inner grip for 4 sets.

lol so chest is remaining a secret then ;)

awful bicep workout IMHO.

First off chuck the easy curl bar in the bin, ****ing awful things, grap a straight bar and do 2-3 sets of curls, then some zottman curls, then 1 set of concentration or preacher with a dumbell.

Quote:

Originally Posted by Cheater2K

Legs

Squats - nice and heavy

Leg Curl
Leg extention
Ham string raises
calf raises

well we haven't seen them so I don't know if that's working or not, waht are ham string raises? SLDL are what you want there.

Quote:

Originally Posted by Cheater2K

Shoulders

Shoulder press - sat on bench, no support
Lateral Raises arms elbows para with shoulders
Front raises
Bent over lat rasises

now i know i need more ideas for rear delts so help me out

personally I would drop the front raises and bent over raises and just go balls to the wall withe the other two exercises.

Quote:

Originally Posted by Cheater2K

Back and triceps

Pull ups - forward facing grip, shoulder width apart for 4 sets of 8
Lateral Pull down wide grip to back
Lateral Pull down inner grip to frotn
Barbell Rows wide grip
(soon to add in barbell row innner grip)
Stiff legged deadlifts
Shugs with the barbell - nice and heavy again.

tricep extentions with easy curl bar
cable mahine tricep pushdowns.

Right if you're doing pull ups drop the lat pull downs (especially the ones to the back *shudder*) Inner grip is working your biceps more than your back IMHO and since biceps was earlier in the week...

why are you doing SLDL on back day and not on leg day?

Normal Deadlifts!

stick in a couple of sets of low pulley cable rows to burn your back out at the end with very slow controlled reps.

I think two sets of shrugs with a barbell and two with dumbells would be better.

In short I think you're doing too many sets and probably not enough intensity.

Cheater2K · 22-10-2004, 03:31 PM

Give me an overhaul on what i should be doing then, im doing back and tris tonite so ill go ahead and do.

As for DL and SLDL, i cant seem to get the form right for dl, i dont know why.

Also shrugs are very high intensity, 4 sets of 8-12 on about 140-160kg with full movment.

Come on uncle biker,lol, make me thicker (and no pun intended)

megatron · 22-10-2004, 03:31 PM

"megatron, thing is, its christmas, theres no way i can hold off all the food over it lol, i just cant and wont be able to.

My plan really is to cut up slightly while bulking (mainly bulking) then after chrimbo, go on a low test (250mg a week) and to plenty of cardio etc. and eat alot cleaner. should drop alot of bodyfat that way."

Same as me dude. Thats my plan too - maybe minus the test.

Cheater2K · 22-10-2004, 03:32 PM

heres the chest bit, must of missed it off

All exercises are 8.8.6.6 unless im said its not

Chest & Biceps

Incline Bench 8,8,6,6
Incline Flies 8,8,6,6
Flat Bench 8,8,6,6

Easy curl bar , Useing Normal grip for 4 sets, wide grip for 4 sets and inner grip for 4 sets.

Legs

Biker · 22-10-2004, 03:38 PM

mate I've told you what to do have I not?

Biker · 22-10-2004, 03:43 PM

and just start doing normal deads with a light weight until you get your form sorted.

Cheater2K · 22-10-2004, 03:43 PM

yeah and no, i might just be blind :p

same sorts of reps and sets etc?

Cheater2K · 22-10-2004, 03:46 PM

ok will do, thanks for the advice

what about close grip barbell rows?

Cheater2K · 22-10-2004, 03:48 PM

also when you say stright bar, your meaning the olypic bar?? its the only stright one we have in the gym, lol

Biker · 22-10-2004, 03:49 PM

Quote:

Originally Posted by Cheater2K

ok will do, thanks for the advice

what about close grip barbell rows?

either them or the cable rows I suggested.

Biker · 22-10-2004, 03:50 PM

Quote:

Originally Posted by Cheater2K

also when you say stright bar, your meaning the olypic bar?? its the only stright one we have in the gym, lol

and what's wrong with that? can you not curl the oly bar? ;)

Cheater2K · 22-10-2004, 03:58 PM

lol, i can, just wounderin, cos thats the only 2 bars we have, oly ones and easy curl, lol.

Ill use the oly from now on

Cheater2K · 22-10-2004, 03:59 PM

and do you rate hammer curls??

22-10-2004, 03:05 PM	#31 (permalink)
Biker Part of the UK-M furniture... gathering dust in the corner :) Join Date: Apr 2003 Location: Northern Ireland Posts: 3,802	mate could you tell me whats on what days and how many sets reps? to failure? negatives? assisted etc.

22-10-2004, 03:10 PM	#32 (permalink)
Cheater2K EFBB Winner Join Date: Apr 2003 Location: North Wales, UK Posts: 5,656	Chest and bis - Monday Tuesday - Legs Wed - day off (gonna be cardio from now on) thursday - shoulders friday - back and triceps sat and sun will prob be cardio from now on to everything is 4 sets of 8,8,6,6 except pullups, there 4 sets of 8

22-10-2004, 03:31 PM	#34 (permalink)
Cheater2K EFBB Winner Join Date: Apr 2003 Location: North Wales, UK Posts: 5,656	Give me an overhaul on what i should be doing then, im doing back and tris tonite so ill go ahead and do. As for DL and SLDL, i cant seem to get the form right for dl, i dont know why. Also shrugs are very high intensity, 4 sets of 8-12 on about 140-160kg with full movment. Come on uncle biker,lol, make me thicker (and no pun intended)

22-10-2004, 03:31 PM	#35 (permalink)
megatron Just ignore him Join Date: Apr 2004 Posts: 4,107	"megatron, thing is, its christmas, theres no way i can hold off all the food over it lol, i just cant and wont be able to. My plan really is to cut up slightly while bulking (mainly bulking) then after chrimbo, go on a low test (250mg a week) and to plenty of cardio etc. and eat alot cleaner. should drop alot of bodyfat that way." Same as me dude. Thats my plan too - maybe minus the test.

22-10-2004, 03:32 PM	#36 (permalink)
Cheater2K EFBB Winner Join Date: Apr 2003 Location: North Wales, UK Posts: 5,656	heres the chest bit, must of missed it off All exercises are 8.8.6.6 unless im said its not Chest & Biceps Incline Bench 8,8,6,6 Incline Flies 8,8,6,6 Flat Bench 8,8,6,6 Easy curl bar , Useing Normal grip for 4 sets, wide grip for 4 sets and inner grip for 4 sets. Legs

22-10-2004, 03:38 PM	#37 (permalink)
Biker Part of the UK-M furniture... gathering dust in the corner :) Join Date: Apr 2003 Location: Northern Ireland Posts: 3,802	mate I've told you what to do have I not?

22-10-2004, 03:43 PM	#38 (permalink)
Biker Part of the UK-M furniture... gathering dust in the corner :) Join Date: Apr 2003 Location: Northern Ireland Posts: 3,802	and just start doing normal deads with a light weight until you get your form sorted.

22-10-2004, 03:43 PM	#39 (permalink)
Cheater2K EFBB Winner Join Date: Apr 2003 Location: North Wales, UK Posts: 5,656	yeah and no, i might just be blind :p same sorts of reps and sets etc?

22-10-2004, 03:46 PM	#40 (permalink)
Cheater2K EFBB Winner Join Date: Apr 2003 Location: North Wales, UK Posts: 5,656	ok will do, thanks for the advice what about close grip barbell rows?

22-10-2004, 03:48 PM	#41 (permalink)
Cheater2K EFBB Winner Join Date: Apr 2003 Location: North Wales, UK Posts: 5,656	also when you say stright bar, your meaning the olypic bar?? its the only stright one we have in the gym, lol

22-10-2004, 03:58 PM	#44 (permalink)
Cheater2K EFBB Winner Join Date: Apr 2003 Location: North Wales, UK Posts: 5,656	lol, i can, just wounderin, cos thats the only 2 bars we have, oly ones and easy curl, lol. Ill use the oly from now on

22-10-2004, 03:59 PM	#45 (permalink)
Cheater2K EFBB Winner Join Date: Apr 2003 Location: North Wales, UK Posts: 5,656	and do you rate hammer curls??