6 Months to who knows where.

[manwithav8]

Hey all, so no comments on the new workout, must be good then eh lol

Well last night was legs...

Squat -

100x 8, 100 x 8, 110 x 6, 100 x 8, 60 x 10

BB lunges -

40 x 10, 40 x 10, 50 x 10, 50 x 8

Stiff leg deads -

30 x 10, 40 x 10, 50 x 8, 50 x 8

BB calf raise on step -

80 x 10, 80 x 10, 80 x 10, 80 x 10

Overall felt really happy with the workout.. Was getting 8 reps at 100 on squats so thought I would put another 5 on but silly me put 5 on each side. Still got 6 nice and deep for that one set but my lower back got instant pump so backed off for the rest..A slight whoopsie but worked out ok.

Legs again on friday so will see how I go then. Might have to make the second leg day a little light so I can load up again the following week...

Chur

CIAO

[Luigi]

i got a comment, your overtraining.

[manwithav8]

OK Luigi, thanks for your comment.. Not alot of help though aye.

So am I over training NOW or will I be overtraining by following my revised routine?

What would you suggest? Or are you just here to make blunt comments and leave it at that?

[Luigi]

OK Luigi, thanks for your comment.. Not alot of help though aye.

So am I over training NOW or will I be overtraining by following my revised routine?

What would you suggest? Or are you just here to make blunt comments and leave it at that?

HISSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

if you follow that split you have put up you will over train, working out 6 days a week and doing each muscle group twice, unless you have some kind of assistance you will burn out pretty quickly i imagine, why not just do a standard 5 day split or something ? just change the reps/sets/exercises around

[manwithav8]

OK Luigi, thanks for your comment.. Not alot of help though aye.

So am I over training NOW or will I be overtraining by following my revised routine?

What would you suggest? Or are you just here to make blunt comments and leave it at that?

HISSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

if you follow that split you have put up you will over train, working out 6 days a week and doing each muscle group twice, unless you have some kind of assistance you will burn out pretty quickly i imagine, why not just do a standard 5 day split or something ? just change the reps/sets/exercises around

I changed my split to this as I was taking 3 days a week rest and felt I could be doing more. I feel I have been recovered within a couple of days, this could be due to all the other physical training sessions aiding in getting rid of lactic acid build up. Doms haven't been an issue so far.

I can see where your coming from Luigi. There are certain muscles I want to hit twice a week due to not having much progess in the gains except strength. Ie my toothpick legs, most of my upper body is coming along ok but these legs just won't grow. There is no leg machines here so it is all free weights.

In terms of a 5 day split how would you structure it?

We have a personal trainer over here who has looked at my programme and the only change he made was to swap the second chest/back session with the second leg session so the shoulders aren't hit two days in a row.He did also say if the body is feeling a little off keep at the same weight but drop off a few sets for that workout. Inline with that, listen to the body, if it seems like too much after a couple of weeks then re-address the programme.

I don't know Luigi, i'm not the most experienced lifter. I just figure we are 1 month into the programme we are on now, with prety hard out cardio/circuit sessions 3 x a week and I am feeling better and stronger than I have for a long time. Thought switching things up might trigger some more gains etc...

[Luigi]

umm you could try

quads/calves

chest/bis

rest

back/tris

hams/calves

shoulders

rest

for legs try squatting twice a week or squat on quads day and leg press on hams day

if your hitting them hard enough you shouldnt be recovering quick enough to want to do each muscle group twice a week so make sure you take sets to failure lift heavy and give it your all

[manwithav8]

Luigi, I do actually like the look of that routine...

I will stick out this week and look at putting that into place..

Unfortunately we don't have any leg machines here what so ever so it is all free weights.

I have been mixing it up with squats, stiff leg deads, BB calf raises, BB lunges, and a form of ham curl on a bench. this is where your ankles are tied down and you lean foward to 45 degree then pull yourself back up to vertical, it's a killer but you need someone to spot you back up through the sticking point..

Apart from those exercises there isn't really a hell of alot more to do. There is a leg press in camp but us kiwis aren't allowed o us the Aussies gym..

Any other exercises then fire them my way..

Cheers mate.

[manwithav8]

ok so last nights workout was ok..

Shoulders/bi's/tris

DB shoulder press -

22.5 x 8, 22.5 x 8, 22.5 x 7. 22.5 x 7

Seated side delt raise -

5 x 10, 5 x 10, 7.5 x 8, 7.5 x 8

Cable side raise -

25 x 10, 25 x 10

Bent over cable rear delt raise -

30 x 10, 30 x 10

Cable front raise -

30 x 10, 30 x 10

Standing Bi curls -

15 x 6, 15 x 6, 15 x 6, 15 x 6

Ez bar curl superset tri push / pull down -

23x10-50x10-55x10, 23x10-55x10-60x10, 23x10-60x10-65x10

Had a huge pump in the arms after that session. Still got through the workout in under an hour.

The superet felt good. Ez curl bar then tri push down overhand grip followed by underhand grip. felt like the arms were going to explode.

Question for you all, should I be going heavier on arms? They feel like thay are getting a good work out and getting a good pump but not sure if being able to get 10 reps out for 3 sets with the Ez curl bar is going to make them grow.

By the way Luigi, I am going to crack into that programme as of tonight. A little variation though, looking at adding Bi's in on the shoulder day because it looks like ther eis plenty of rest between hitting them if I do that...

Would that be ok??

[Luigi]

Any other exercises then fire them my way..

Cheers mate.

good mornings, oly deadlifts, also foot stance has a lot to do with which part of your leg you are hitting so could play around with that.

Question for you all, should I be going heavier on arms?

depends, you should be pushing yourself so that 10th rep is the last one you can get out.... if thats how many reps you want to do.

By the way Luigi, I am going to crack into that programme as of tonight. A little variation though, looking at adding Bi's in on the shoulder day because it looks like there is plenty of rest between hitting them if I do that...

remember you will still give bis a decent workout on back day so thats twice a week already, unless you ment to swap it from chest/bis to shoulders/bis and give chest its own day then sure.

[manwithav8]

Primo advcie cheers Luigi.. Will play around with some leg stuff and re think on the Bi's. Thanks for your help.

Well last night was back and tris but due to hitting the tris the night before just kept it at back.

Wide grip pull ups -

BW+10x8, BW+10x8, BW+10x6, BW+10x6

Bent over row (alternating overhand and underhand grip) -

53x8, 53x8, 53x8, 53x8

Single arm row -

22.5x8, 22.5x8, 22.5x8, 22.5x8

One arm seated cable row -

65x8, 65x8, 65x8, 65x8

Deadlift -

100x8, 100x8, 110x6, 110x6

Another good workout, really feeling it today between the shoulder blades and the muscles running parrallel with the spin are tired also.

Halfway through my last set of deads I thought I was going to puke but thats probably due to drinking to much fluids.

I was going to do deads after pull ups but all the bars were being used except Ez curl bar so carried on untill a bar was free...

Overall though, really good workout, my whole back is feeling loaded up today...NICE!!!

CIAO

[Luigi]

workout looks good man :nod:

[manwithav8]

workout looks good man :nod:

Cheers mate, it felt good th next day.

So last night I did shoulders and will start monday off with the new programme, really looking foward to it...How many sets do you think? At the moment I'm trying for 4 sets at the heaviest weight I can get 8 reps for, would moving to 5 sets be too much for now?

Anyway, shoulders.

Arnold press -

22.5 x8, 22.5 x 8, 22.5 x 8, 22.5 x6

Blitz with DB upright row, DB front raise, and DB upright -

17.5/10 x 10 ---> 4 sets. (see notes at end of post )

Seated bent over rear delt raise -

5 x 8, 5 x 8, 5 x 8 , 5 x 8

Cable side delt raise -

25 x 10, 25x 10

Cable rear delt raise -

30 x 8, 30 x 8

Cable front delt raise -

25 x 8, 25 x 8

Behind the back shrugs -

60 x 8, 60 x 8, 70 x 6, 70 x 6

DB shrugs -

25 x 10, 25 x 10, 25 x 10, 25 x 10

Overall really good workout, had heaps of energy and kept rest to an absolute minimum...

The blitz set consisted of upright DB raise with 17.5kg for 10 reps. Then straight into front raise with 10kg for 10 reps and without putting the weight down, go straight into upright DB row again.. 4 sets of that really fatiqued the shoulders, felt it everywere. The next exercise was seated bent over rear delt raise, could only get 5kg DB moving. Speed up the workout and got a good sweat on.

With the behind the back shrugs, the was no rest between that and the DB shrugs. So one set of BB shrugs and move right onto the DB and shrug to failure.

The shoulders and traps today feel absolutely useless to me lol...

CIAO

[manwithav8]

Hey hey, first night of the new programme, felt really solid..

Quads/calves

BB lunges -

40 x 10, 50 x 8, 50 x 8, 50 x 8

Squats -

80 x 10, 90 x 8, 100 x 6, 100 x 6

Stiff leg deads -

40 x 10, 50 x 10, 50 x 10, 50 x 10

cable leg extension -

whole stack x 12 for 4 sets set notes

BB calf raise -

80 x 10, 80 x 10, 80 x 10, 80 x 10

Took forst dose of plasma jet and my god. After the second set of lunges the quads were chocka. The were that tight they were almost painful. This looks like it is going to be a solid product.

I was told to do lunges first as it will be a really good warm up for squats and help with flexibility. I beleive this to be right as I squated lower than I have before going just bellow parallel. Still got out my 100kg for 6 aswell, but the burn.. WOW.

Now the leg extensions were intereseting as we don't have an extension machine here. I had a flat bench ontop of a couple of steps, hooked a webstrap trough the cable link and my feet went in that.. really hit the outer quad cos it keeps the feet together.. This will be a must every leg day.

The BB calf raise is one to be practiced, with a spotter incase you lean back to far, just standing on the edge of the step so nothing to hold onto except the bar. Stability really comes into play so the calves get a really good burn..

Anyway, looking foward to chest and bis with the plasma jet tonight....

CIAO

really feeling it today, legs are very tired and still feel pumped.

[manwithav8]

Last nights workout :

Chest/Bi's

Incline DB press -

25 x 10, 25 x 8, 30 x 6, 30 x 6

Flat DB press -

25 x 10, 30 x 8, 30 x 6, 25 x 8

Cable cross overs -

40 x 10, 40 x 10, 50 x 8, 55 x 8

Standing DB curls -

15 x 8, 15 x 8, 17.5 x 6, 17.5 x 7

Concerntration curl drop strip set -

12.5 x 8, 10 x 10, 7.5 x 12 (no rest between weights, 3 sets )

Ez bar curls -

27 x 10, 23 x 10, 23 x 10, 23 x 15

Another good workout, the concerntration curl strip sets really fried the bi's.

Ez bar curls were performed with first set wide grip, second normal, third close and the last set normal to failure.

I found my strength getting better as the workout went on, I'm thinking this might be the plasma jet taking effect, really good pump in both chest and bi's..

Rest day today though, I think the legs need it, they are still very sore..

CIAO

[manwithav8]

Hey everyone, sorry I haven't updated this for the last week.. Had a few issues which prevented me hitting the gym.

Anyway, get back to it last night which was legs and calves.

BB lunge -

50 x 10, 60 x 8, 70 x 6, 70 x 6

Squat -

80 x 10, 90 x 8, 100 x 6, 100 x 6

Leg extension -

50 x 10, 50 x 10, 50 x 10, 50 x 10

Hamstring curl -

30 x 10, 30 x 10, 30 x 10, 30 x 10

Stiff leg deads -

50 x 10, 50 x 10, 60 x 8, 60 x 8

BB calf raises -

90 x 15, 90 x 15, 90 x 15, 90 x 15

Had heaps of energy, just started Superpump250, also taking the plasma jet so getting some really good pumps that last for ever lol...

With the leg extension the weight is in kg's. ROM on that modified bench isn't the best but at least it's better than not doing them at all..

Tonight is chest and bi's. Looking foward to it.

CIAO

[manwithav8]

Morning all,

last night was a good night. Workout was Chest and bi's

Flat BB bench -

80 x8, 80 x 8, 80 x 6, 80 x 6

Incline BB bench -

60 x 8, 60 x 8, 65 x 6, 65 x 6

decline BB bench -

60 x 12, 80 x 6, 70 x 8, 70 x 8

Cable cross overs -

55 x 8, 55 x 8, 55 x 8, 55 x 8

Standing DB curls -

15 x 8, 15 x 8, 15 x 6, 15 x 5

Ez bar curls -

33 to failure followed with 6 assisted and slow negs

Seated hammer curls -

12.5 to failure for 4 sets.

Huge pump again from the plasma and SP250.

really trying to kick this new routine into high gear...

CIAO

[manwithav8]

Evening everyone..

Well tonight was back and tri's, I decided not to take the Plasma due to the back pump problems I have had in the past and went with just the SP250. Well, that was probably a bad idea.

I am really finding it hard to lean foward without everything giving out lol..

Good workout though

Wide grip pull ups -

BW+10 x 6, BW+10 x 6, BW+10 x 6, BW+10 x 6

Deadlifts -

100 x 10, 110 x 8, 110 x 8, 120 x 8, 120 x 6

One arm DB row -

25 x 10, 25 x 10, 25 x 10, 25 x 10

Close grip bench / pull over -

23 x 10, 23 x 10, 23 x 10, 23 x 10

Tri push down normal and under hand grip -

50 x 10, 50 x 10, 50 x 10, 50 x 10

Hit that personal best on deads. I think it is due to now having my straps. Found alot of lifts like pull ups etc alot easier, that could be a combo of the SP250 and the straps but everything seems to be heading upward which I like..

CIAO

[Mr_Krabs]

Awsome work on the deads man, your strengths coming up real fast :clap:

Your other lifts are in the same ball park as mine so Im chasing hard, Its going to push me harder next time Im standing over the dead bar :wink:

[manwithav8]

All good Mr_Crabs...

I work out with a mate who out weighs me by a good 20kg. My foucus is to keep my weights heading upward as his does, this way there is no time taken to change weights out due to me not being able to lift as much.

There are some workouts where I am outlifting him and some he is outlifting me. I could have probably gone another 20kg on the deads but with the way my back is feeling right now I am glad I didn't lol.

He doesn't dead so I only have the PT to beat which I am at the moment by 10kg on deads.

Makes you feel good when a guy has quads twice the size of yours and you squat 20kg more than him..

keep at it bro, makes ya feel good when your lifting up there with some of the bigger guys and you only weigh a pitifall 74kg.

[manwithav8]

Gidday, it's been a while since my last update.

The back was a little too sore to risk getting in the gym untill last night.

Did a light leg workout.

Squat -

80 x 10, 80 x 10, 80 x 10, 80 x 10, 80 x 10

Laying single hamstring curls -

15 x 10, 15 x 10, 15 x 10, 15 x 10

BB calf raise on step -

80 x 15, 80 x 15, 90 x 10, 90 x 10

Just kept things quick and simple as my lower back got a pump again causing a little pain.

Chest and bi's tonight so should be good to go at it hard.

CIAO

[manwithav8]

Ok, being busy means I can't always update this all the time but thats ok, will do what i can when I can.

Rest last night but the night before was Chest and bi's

Incline DB press-

25 x 8, 25 x 8, 25 x 8, 25 x 8, 25 x 8

Flat DB press -

25 x 10, 25 x 10, 25 x 10, 30 x 8, 30 x 6

Cable cross overs -

50 x 10, 50 x 10, 50 x 10, 55 x 8, 55 x8

Standing DB curls -

15 x 8, 15 x 8, 15 x 8, 15 x 8, 17.5 x 6, 17.5 x 6

Standing BB curls -

30 x 10, 30 x 10, 30 x 10, 35 x 8, 35 x 8 ( alternated normal grip and close)

Seated hammer curls superset with 21's cable curls -

12.5 x 10, 12.5 x 10, 15 x 8, 15 x 8, 15 x 8 ( 21's @ 60 )

really good pump after the work out, rest periods were kept very low, got throught the workout in just over an hour with two of us.

We don't have DB weighing between 25 - 30kg so that makes the increase a litle to big sometimes.. Might start of with the 30s and do a couple of weeks to failure on ever set and see how that goes..

CIAO

[manwithav8]

Been busy again, hopefully it quietens down.

Anway, back and tris on thursday night

Widegrip pull ups -

BW+5 x 10, BW+5 x 10, BW+5 x 8, BW+5 x 8, BW+5 x 8

Bent over row -

33 x 10, 33 x 10, 37 x 8, 37 x 8, 39.5 x 6

One arm seated cable rows -

60 x 10, 60 x 10, 65 x 8, 65 x 8, 65 x 8

the bent rows were super setted with the cable rows. Rest between all sets was under 1 minute so got a really good pump on and sweeted alot.

was quite shagged after those three exercise I completely forgot to work tris lol

CIAO

[rose]

So you've changed your workout to the squats and milk routine. You're still overseas, halfway through the 6 months, yeah?