LOVEGGS

[devil_911]

chest sholder an triceps

bench

incline bench

flat bench dumbell flys

dips

sholder press

lateral raises

front raises

bent over raises

close bench press

skull crushers

tricep dips

back, traps, biceps

dead lifts

bent barbell rows

1 arm bent dumbell rows

wide grip chins & close grip chins

seated rows but dont have the machine

dumbell shrugs

eazy bar pull ups

standing barbell curls

eazy bar standing curls

incline bench curls

concentrated curls

legs abs

squats

front squats

stiff deads

lunges

calf raises

machine crunches

hanging leg raises

side bends

im limited to equipment as my gyms at home

its all gud bro.keep the weights heavy,4 sets,8-12 reps.maybe just do about 3 exercises for bi's,dont need to do ez bar pullups you already doing enough back work unless you mean upright rows

and i am hoping thats your workout for the week and not repeating it twice a week

[loveggs]

chest sholder an triceps

bench

incline bench

flat bench dumbell flys

dips

sholder press

lateral raises

front raises

bent over raises

close bench press

skull crushers

tricep dips

back, traps, biceps

dead lifts

bent barbell rows

1 arm bent dumbell rows

wide grip chins & close grip chins

seated rows but dont have the machine

dumbell shrugs

eazy bar pull ups

standing barbell curls

eazy bar standing curls

incline bench curls

concentrated curls

legs abs

squats

front squats

stiff deads

lunges

calf raises

machine crunches

hanging leg raises

side bends

im limited to equipment as my gyms at home

its all gud bro.keep the weights heavy,4 sets,8-12 reps.maybe just do about 3 exercises for bi's,dont need to do ez bar pullups you already doing enough back work unless you mean upright rows

and i am hoping thats your workout for the week and not repeating it twice a week

yeah sory i mean up right rows and thanks for looking over my new workout, just wanted some confirmation that it looked fine and yeah this is a week session...

i was thinking to break it in to monday wendsday friday? as its a bit more excercises good idea ??

[Monarchking]

sup.

that new work out. is that in 3 days? looks like a shit load, is that even possible to do in one session or am i missing somthing here? :grin:

[devil_911]

you can split it if you want no big deal.infact i believe you will recover better

[loveggs]

sup.

that new work out. is that in 3 days? looks like a shit load, is that even possible to do in one session or am i missing somthing here? :grin:

hahah yeah it does look like alot!! il see how it goes as il be splitting it up during the week, but if it gets too much il think about putting it in to 4 days maybe

[loveggs]

you can split it if you want no big deal.infact i believe you will recover better

yeah even in to 4 days maybe??? il c how it goes

i guess if i put my mind to it il be algood!

iv adapted to my routine i was doing and still felt good after so hopefully adapt slowly to this well thats wat im hoping!

[devil_911]

as the weights go up you might feel like its to much.at that point you can split the days you doing three muscle group to two and do 4 day routine

[loveggs]

as the weights go up you might feel like its to much.at that point you can split the days you doing three muscle group to two and do 4 day routine

sounds good 2 me

[loveggs]

ok sooo i started my new routine today

chest sholders triceps

flat bench

10kg @ 15

50kg @ 6

60kg @ 6

30kg @ 10

25kg @ 10

incline bench

60kg @ 8

50kg @ 8

30kg @ 10

20kg @ 10

flat flys

10kg each @ 12

15kg each @ 10

7.5kg ech @ 12

7.5kg ech @ 10

dips

15 @ bw

12 @ bw

12 @ bw

sholder press

10kg @ 15

50kg @ 6

60kg @ 6

30kg @ 10

25kg @ 10

lat raises

7.5kg @ 10

10kg @ 10

5kg @ 10

2.5kg @ 10

front raises

7.5kg @ 12

10kg @ 8

5kg @ 10

2.5kg @ 10

bent lat raises

7.5kg @ 12

12.5kg @ 10

5kg @ 10

2.5kg @ 10

close bench press

10kg @ 12

40kg @ 6

60kg @ 5

30kg @ 6

20kg @ 8

skull crushers

10kg @ 10

5kg @ 12

5kg @ 12

bar @ 12

tricep dips

10 @ bw

10 @ bw

12 @ bw

took me about hour and a half

still a bit of energy left after the whole thng

and im just figuring out my weight ranges atm looking at it i need to make a few changes in the rep range il get there slowly

[loveggs]

day off work today.....

run on the beach my legs were so pumped i could hardly run lol im gettin further thou

so iv decided to split my days in to 1 day on 1 day off etc etc.. see how it goes

after my new work out yesterday i feel sore az anythng! im guessing im heading on to the right track? maybe well time will tell

[tinytraps]

Hey bro, just a question, how did you find your strength on shoulders and tris? They play a big role in chest training so by putting them straight after chest, theyre being hit submaximally. I know it might not be possible but doing 6days a week, very similar to what doc squat preaches, has given me the chance to put as much energy and focus in to one bodypart a day has shown good increases in strength but size as well.

If its not possible mabe cut the volume down a little?

Just as an example

Flat bench press up to a heavy 5

Incline db press 5x5-10

Dips 5x10

Military press 5x5-10

Side laterals 5x10-15

pushdown 5x10-15

Could be an idea. The biggest thing is going to be listening to your body and making gains. If you getting bigger and stronger your doing the right thing.

[Shutupandsquat]

Hey bro, just a question, how did you find your strength on shoulders and tris? They play a big role in chest training so by putting them straight after chest, theyre being hit submaximally. I know it might not be possible but doing 6days a week, very similar to what doc squat preaches, has given me the chance to put as much energy and focus in to one bodypart a day has shown good increases in strength but size as well.

If its not possible mabe cut the volume down a little?

Just as an example

Flat bench press up to a heavy 5

Incline db press 5x5-10

Dips 5x10

Military press 5x5-10

Side laterals 5x10-15

pushdown 5x10-15

Could be an idea. The biggest thing is going to be listening to your body and making gains. If you getting bigger and stronger your doing the right thing.

Would all depend on what he's training for though.

[loveggs]

tinytraps------ strength felt pretty good, i want to stuck to this for a few weeks yet before changing anythng atm.

i see what your saying but every one is different and finds there own work out that suits or is close to it and tailors it to work.

if it works for me il stick with it if not il change it, thanks for the feedback thou much appreciated

shutupansquat-- looking at this work out what does it look like im training for? honest opinion

[tinytraps]

Just another question, how is it your benching less than your shoulder pressing??

[loveggs]

Just another question, how is it your benching less than your shoulder pressing??

woops hahahh supose to be 80kg not 60kg

[Shutupandsquat]

Difficult to tell because you have so much crammed into one workout

[loveggs]

Difficult to tell because you have so much crammed into one workout

very true :shock:

[loveggs]

MARCH 17

back traps an biceps

deadlift

60kg @10

100kg@10

160kg@2

100 @8

bent rows

30kg@10

60kg@10

75kg@8

50kg@12

dumbel rows

10kg each@12

15kg @10

20kg @10

15kg @12

wide grip chin ups

10

10

8

close grip chin ups

8

8

8

dumbell shrugs

15kg each@15

25kg @15

35kg @15

up rite rows

10kg@12

20kg@12

15kg@10

10kg@12

ez bar curls

10kg@10

15kg@10

30kg@8

15kg@10

incline bench dumbel curls

10kg each@10

15kg @5

5kg @10

5kg @8

concentrated curls

5kg@10

10kg@8

15kg@8

5kg@10

after this i was suuuuupper pumped!!! took me hour an a half felt awesum :nod:

[loveggs]

weighed in at 78.4 kg

[Monarchking]

weighed in at 78.4 kg

stripped in the morning or just randomly in the afternoon?

[loveggs]

weighed in at 78.4 kg

stripped in the morning or just randomly in the afternoon?

i weigh myself always in the arvo just before my work out... so it was at 4pm already bin ta the toilet 2 times lol

[loveggs]

cardio

run on the beach today bout 40 mins

saw a naked old man fishing :shock:

couldnt help but laugh and point lol looked like 2 purple grapes with a green grape in the middle , he thought i was waving to him so he waved haha

sory to be so detailed lol

[loveggs]

Difficult to tell because you have so much crammed into one workout

i thought it was called body building lol

[loveggs]

MARCH 20

leg & abs

lunges

10kg each@10

20kg @10

10kg @10

squats

30kg@10

80kg@8

100kg@5

80kg@8

front squats

20kg@10

40kg@10

60kg@8

30kg@10

stiff deads

30kg@10

80kg@10

100kg@6

80kg@8

calf raises

10kg each@12

20kg @12

20kg to fail (15)

decline ab machine

15

15

15

hanging leg raises

b.w@ 12

7.5kg@12

10kg@12

b.w@12

side bends

10kg each@12

20kg@12

40kg@10

20kg@12

first time doing front squats it was very diferent a little dificult thou,

and i need to practice my lunges they were a bit sloppy

[loveggs]

weight--- 78.4 kg same as yesterday