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Zorachus

05-13-2008, 08:47 PM

DAY1 BACK

Tuesday 05/13/08 Will do this until Part2 starts last week of June 08'

- Barbell Bent-Rows

35lbs x 20reps

40lbs x 15

45lbs x 10

75lbs x 7

35lbs x F = Right away after 4th set

- Lat Machine Pulldowns

50lbs x 20reps

55lbs x 15

60lbs x 10

80lbs x 7

50lbs x F

- Seated Bent over Side Dumbbell Laterals = goes under

10lbs x 20reps

12lbs x 15

15lbs x 10

20lbs x 7

10lbs x F

- Cable Rows

50lbs x 20reps

70lbs x 15

80lbs x 10

90lbs x 7

50lbs x F

- Dumbbell Bent-Rows

25lbs x 20reps

30lbs x 15

35lbs x 10

40lbs x 7

30lbs x F

Zorachus

05-13-2008, 08:47 PM

DAY2 DELTOIDS

Wednesday 05/14/08

- Machine Bench Press

105lbs x 20reps = Nice and slow

125lbs x 15

145lbs x 10

- Military Machine Press

65lbs x 20reps

70lbs x 15

75lbs x 10

100lbs x 7

65lbs x F

- Side Dumbbell Laterals

10lbs each dumbbell x 20reps

12lbs x 15

15lbs x 10

20lbs x 7

10lbs x F

- Dumbbell Shrugs

35lbs each dumbbell x 20reps

40lbs x 15

40lbs x 10

50lbs x 7

40lbs x F

- Tricep Pressdowns = one arm

15lbs x 20reps

20lbs x 15

20lbs x 12

25lbs x 7

15lbs x F

- Tricep Pressdowns

40lbs x 20reps

50lbs x 15

60lbs x 10

70lbs x 7

50lbs x F

Zorachus

05-15-2008, 10:30 PM

DAY3 CARDIO

Thursday 05/15/08

- Run 30min

Zorachus

05-15-2008, 10:33 PM

DAY4 LEGS

Friday 05/16/08

- Smith Squats;

90lbs x 20reps

110lbs x 12

130lbs x 12

180lbs x 10

130lbs x 12

- Leg Presses

45lbs x 20reps

50lbs x 12

55lbs x 12

60lbs x 10

50lbs x 12

- Crunches;

4 x 20reps

- Stiff Leg Deadlifts

20lbs x 20reps

25lbs x 10

30lbs x 7

25lbs x F

Zorachus

05-16-2008, 07:00 PM

DAY5 CHEST

Saturday 05/17/08

- Smith Machine Incline Press

70lbs x 20reps

80lbs x 15

90lbs x 10

105lbs x 7

70lbs x F

- Hammer Strength Machine Bench Press;

105lbs x 20reps

125lbs x 15

145lbs x 10

200lbs x 7

125lbs x F

- Dumbbell Fly's

15lbs ea dumbbell x 20reps

20lbs x 15

25lbs x 10

30lbs x 7

20lbs x F

- PushUps

3 sets x 15

- Preacher Dumbbell Curls = Switch off between these and right after each set do Reversed

12lbs ea Dumbbell x 20reps

15lbs x 15

20lbs x 10

30lbs x 7

20lbs x F

- Barbell Reversed Curls = Go back and forth between each set with Dumbbell preacher

10lbs x 20reps

15lbs x 15

15lbs x 10

20lbs x 7

15lbs x F

Zorachus

05-19-2008, 06:51 AM

DAY6 CARDIO

Bike for 30minutes

Zorachus

05-19-2008, 06:52 AM

DAY1 BACK

Monday 05/19/08 Will do this until Part2 starts last week of June 08'

- Barbell Bent-Rows

35lbs x 20reps

40lbs x 15

45lbs x 10

75lbs x 5

35lbs x 10 = Right away after 4th set

- Lat Machine Pulldowns

50lbs x 20reps

55lbs x 15

60lbs x 10

80lbs x 5

50lbs x 10

- Seated Bent over Side Dumbbell Laterals = goes under

10lbs x 20reps

12lbs x 15

15lbs x 10

20lbs x 5

10lbs x 10

- Cable Rows

50lbs x 20reps

70lbs x 15

80lbs x 10

90lbs x 5

50lbs x 10

- Dumbbell Bent-Rows

25lbs x 20reps

30lbs x 15

35lbs x 10

40lbs x 5

30lbs x 10

Zorachus

05-20-2008, 06:53 AM

DAY2 DELTOIDS

Tuesday 05/20/08

- Machine Bench Press

100lbs x 20reps = Nice and slow

120lbs x 15

140lbs x 10

- Military Machine Press

60lbs x 20reps

70lbs x 15

80lbs x 10

100lbs x 7

65lbs x F

- Side Dumbbell Laterals

10lbs each dumbbell x 20reps

12lbs x 15

15lbs x 10

20lbs x 7

10lbs x F

- Dumbbell Shrugs

35lbs each dumbbell x 20reps

40lbs x 15

40lbs x 10

50lbs x 7

40lbs x F

- Tricep Pressdowns = one arm

15lbs x 20reps

20lbs x 15

20lbs x 12

25lbs x 7

15lbs x F

- Tricep Pressdowns

35lbs x 20reps

45lbs x 15

55lbs x 10

65lbs x 7

55lbs x F

Zorachus

05-23-2008, 10:05 AM

Back to Phase 2

DAY1 CHEST+SHOULDERS/PUSH

Friday 05/23/08

- Hammer Strength Machine Bench Press;

100lbs x 20reps

140lbs x 10

190lbs x 6

130lbs x F

- Dumbbell Fly's

15lbs ea dumbbell x 20reps

20lbs x 10

25lbs x 8

20lbs x F

- Low Incline Dumbbell Bench Press

30lbs each dumbbell x 20reps

40lbs x 10

50lbs x 6

35lbs x F

- Military Machine Press

60lbs x 20reps

70lbs x 12

100lbs x 8

70lbs x F

- Side Dumbbell Laterals = keep these light and high rep

10lbs each dumbbell x 20reps

12lbs x 12

15lbs x 8

10lbs x 12

Zorachus

05-23-2008, 10:06 AM

DAY2 CARDIO

Saturday 05/24/08

Zorachus

05-23-2008, 10:14 AM

DAY3 BACK/PULL KEEP THIS WEIGHT UNTIL JUNE 8TH

Sunday 05/25/08

- Lat Pull Down

50lbs x 20reps

80lbs x 10

90lbs x 7

55lbs x F

- Dumbbell Bent-Rows

30lbs x 20reps

40lbs x 10

50lbs x 7

30lbs x F

- Tricep Pressdowns

40lbs x 20reps

60lbs x 10

80lbs x 7

50lbs x F

- 1 Arm Preacher Curls = switch between Reversed

15lbs x 20reps

20lbs x 10

25lbs x 7

20lbs x F

- Barbell Reversed Curls

10lbs x 20reps

15lbs x 10

20lbs x 7

15lbs x F

- Machine Shrugs

80lbs x 20reps

100lbs x 10

120lbs 7

100lbs x F

Zorachus

05-23-2008, 10:15 AM

DAY4 OFF

Monday 05/26/08

Zorachus

05-23-2008, 10:19 AM

DAY5 LEGS

Tuesday 05/27/08

- Squats;

90lbs x 6reps

110lbs x 10

120lbs x 9

180lbs x 8

- Siff Leg Deadlift's

20lbs x 6

25lbs x 10

30lbs x 9

35lbs x 8

- Crunches;

4 x 20reps

Zorachus

05-23-2008, 10:20 AM

DAY6 OFF or little CARDIO

Zorachus

05-23-2008, 10:22 AM

DAY1 CHEST/PUSH = KEEP THIS WEIGHT UNTIL JUNE 8TH

Wednesday 05/28/08

- Bench Press;

90lbs x 20reps

140lbs x 10

200lbs x 7

130lbs x F

- Dumbbell Fly's

15lbs ea dumbbell x 20reps

20lbs x 10

30lbs x 7

20lbs x F

- Low Incline Bench Press

60lbs x 20reps

90lbs x 10

110lbs x 7

70lbs x F

- Military Machine Press

55lbs x 20reps

75lbs x 10

105lbs x 7

70lbs x F

- Side Dumbbell Laterals

10lbs each dumbbell x 20reps

12lbs x 10

20lbs x 7

10lbs x 12

- Push Ups

1x20, 1x15, 1x10, 1x5

Zorachus

05-30-2008, 08:25 PM

DAY2 OFF

Thursday 05/29/08

Zorachus

05-30-2008, 08:27 PM

DAY3 BACK/PULL KEEP THIS WEIGHT UNTIL JUNE 8TH

Friday 05/30/08

- Lat Pull Down

50lbs x 20reps

80lbs x 10

90lbs x 7

50lbs x F

- Dumbbell Bent-Rows

30lbs x 20reps

40lbs x 10

50lbs x 7

30lbs x F

- Barbell Bent-Rows

35lbs x 20reps

45lbs x 10

65lbs x 7

35lbs x F = Right away after 4th set

- 1 Arm Preacher Curls = switch between Reversed

15lbs x 20reps

20lbs x 10

25lbs x 7

20lbs x F

- Barbell Reversed Curls

10lbs x 20reps

15lbs x 10

20lbs x 7

15lbs x F

- Dumbbell Shrugs

40lbs x 20reps

50lbs x 10

50lbs x 7

35lbs x F

Zorachus

05-30-2008, 08:35 PM

DAY4 OFF

Saturday 05/31/08

Zorachus

05-30-2008, 08:36 PM

DAY5 LEGS

Sunday 06/01/08

- Squats;

90lbs x 12reps

110lbs x 10

130lbs x 9

180lbs x 8

- Siff Leg Deadlift's

20lbs x 6

25lbs x 10

30lbs x 9

35lbs x 8

- Crunches;

4 x 20reps

Cards

05-31-2008, 12:38 AM

Nice effort man. Lotta volume but nice effort.

Zorachus

06-01-2008, 12:19 PM

Nice effort man. Lotta volume but nice effort.

Thanks, this is the special "O-Project" I am doing, and it has given me nice results. It is all about the volume and slow up and down of the reps, not about lifting ball busting weights, sure it is good to lift heavy on the final 2 sets but not back breaking weights.

Zorachus

06-03-2008, 06:48 AM

DAY1 CHEST/PUSH = KEEP THIS WEIGHT UNTIL JUNE 8TH

Tuesday 06/03/08

- Bench Press;

90lbs x 20reps

140lbs x 10

200lbs x 7

130lbs x F

- Dumbbell Fly's

15lbs ea dumbbell x 20reps

20lbs x 10

25lbs x 7

20lbs x F

- Low Incline Bench Press

60lbs x 20reps

90lbs x 10

110lbs x 7

70lbs x F

- Military Machine Press

55lbs x 20reps

75lbs x 10

105lbs x 7

70lbs x F

- Side Dumbbell Laterals

10lbs each dumbbell x 20reps

12lbs x 10

20lbs x 7

10lbs x 12

- Tricep Pressdowns

35lbs x 20reps

55lbs x 12

75lbs x 8

55lbs x F

Zorachus

06-04-2008, 08:21 PM

DAY2 CARDIO

Wednesday 06/04/08

Zorachus

06-04-2008, 08:24 PM

DAY3 BACK/PULL KEEP THIS WEIGHT UNTIL JUNE 8TH

Thursday 06/05/08

- Lat Pull Down

50lbs x 20reps

80lbs x 12

90lbs x 8

50lbs x F

- Dumbbell Bent-Rows

30lbs x 20reps

40lbs x 12

50lbs x 8

30lbs x F

- Barbell Bent-Rows

35lbs x 20reps

45lbs x 12

65lbs x 8

35lbs x F = Right away after 4th set

- 1 Arm Preacher Curls = switch between Reversed

15lbs x 20reps

20lbs x 12

30lbs x 8

20lbs x F

- Barbell Reversed Curls

10lbs x 20reps

15lbs x 12

25lbs x 8

15lbs x F

- Dumbbell Shrugs

40lbs x 20reps

50lbs x 10

50lbs x 7

35lbs x F

Zorachus

06-08-2008, 11:25 AM

DAY1 CHEST/PUSH = KEEP THIS WEIGHT UNTIL JUNE 22nd

Sunday 06/08/08

- Bench Press;

95lbs x 20reps

145lbs x 10

205lbs x 7

135lbs x F

- Dumbbell Fly's

15lbs ea dumbbell x 20reps

20lbs x 12

25lbs x 8

20lbs x F

- Low Incline Bench Press

70lbs x 20reps

100lbs x 12

120lbs x 8

70lbs x F

- Military Machine Press

60lbs x 20reps

80lbs x 12

110lbs x 8

80lbs x F

- Side Dumbbell Laterals

10lbs each dumbbell x 20reps

12lbs x 12

20lbs x 8

10lbs x 12

- Tricep Pressdowns

35lbs x 20reps

55lbs x 12

75lbs x 8

55lbs x F

Zorachus

06-10-2008, 06:49 AM

DAY2 OFF

Monday 06/09/08

Zorachus

06-10-2008, 06:52 AM

DAY3 BACK/PULL KEEP THIS WEIGHT UNTIL JUNE 22nd

Tuesday 06/10/08

- Lat Pull Down

55lbs x 20reps

85lbs x 12

95lbs x 8

55lbs x F

- Dumbbell Bent-Rows

30lbs x 20reps

40lbs x 12

50lbs x 8

30lbs x F

- Barbell Bent-Rows

35lbs x 20reps

50lbs x 12

70lbs x 8

35lbs x F = Right away after 4th set

- 1 Arm Preacher Curls = switch between Reversed

20lbs x 20reps

25lbs x 12

30lbs x 8

20lbs x F

- Barbell Reversed Curls

15lbs x 20reps

20lbs x 12

25lbs x 8

15lbs x F

- Dumbbell Shrugs

40lbs x 20reps

50lbs x 10

50lbs x 7

35lbs x F

Zorachus

06-12-2008, 06:30 PM

DAY5 LEGS

Thursday 06/12/08

- Squats;

90lbs x 12reps

110lbs x 10

130lbs x 9

180lbs x 8

- Siff Leg Deadlift's

20lbs x 6

25lbs x 10

30lbs x 9

35lbs x 8

- Crunches;

4 x 20reps

Zorachus

06-13-2008, 07:51 PM

DAY6 = back to DAY1

DAY1 CHEST/PUSH = KEEP THIS WEIGHT UNTIL JUNE 22nd

Friday 06/13/08

- Bench Press;

95lbs x 20reps

145lbs x 10

205lbs x 7

135lbs x F

- Dumbbell Fly's

15lbs ea dumbbell x 20reps

20lbs x 12

25lbs x 8

20lbs x F

- Low Incline Bench Press

70lbs x 20reps

100lbs x 12

120lbs x 8

70lbs x F

- Military Machine Press

60lbs x 20reps

80lbs x 12

110lbs x 8

80lbs x F

- Side Dumbbell Laterals

10lbs each dumbbell x 20reps

12lbs x 12

20lbs x 8

10lbs x 12

- Tricep Pressdowns

35lbs x 20reps

55lbs x 12

75lbs x 8

55lbs x F

Zorachus

06-15-2008, 11:34 PM

DAY2 OFF

Saturday 06/14/08

Zorachus

06-15-2008, 11:35 PM

DAY3 BACK/PULL KEEP THIS WEIGHT UNTIL JUNE 22nd

Sunday 06/15/08

- Lat Pull Down

55lbs x 20reps

85lbs x 12

95lbs x 8

55lbs x F

- Dumbbell Bent-Rows

30lbs x 20reps

40lbs x 12

50lbs x 8

30lbs x F

- Barbell Bent-Rows

35lbs x 20reps

50lbs x 12

70lbs x 8

35lbs x F = Right away after 4th set

- 1 Arm Preacher Curls = switch between Reversed

20lbs x 20reps

25lbs x 12

30lbs x 8

20lbs x F

- Barbell Reversed Curls

15lbs x 20reps

20lbs x 12

25lbs x 8

15lbs x F

- Dumbbell Shrugs

40lbs x 20reps

50lbs x 10

50lbs x 7

35lbs x F

Mountain Bike for 15-20min right after last set

Zorachus

06-15-2008, 11:36 PM

DAY4 OFF

Just Mountain Bike for 30min

Zorachus

06-15-2008, 11:37 PM

DAY5 LEGS

Tuesday 06/17/08

- Squats;

90lbs x 10reps

110lbs x 9

130lbs x 8

180lbs x 7

- Deadlift's

50lbs x 5

70lbs x 5

80lbs x 5

90lbs x 5

100lbs x 5

- Crunches;

4 x 20reps

Szust

06-16-2008, 12:09 AM

Zorachus, are you bodybuilding or trying to improve strength?

(I assume bodybuilding)

Zorachus

06-17-2008, 07:39 PM

Zorachus, are you bodybuilding or trying to improve strength?

(I assume bodybuilding)

I learned this method from the "Omega Project" and it is all about "volume" to build muscle. The main guys theory is that it does NOT take lifting mountains to get built up, it is all more about the volume of sets/reps that triggers the body to get bigger, plus of course a clean diet with extra protein, and always add a little weight once every week or two.

I am open to any suggestions or comments you have on this program / routine ? I am just looking to get bigger safely.

Zorachus

06-17-2008, 07:43 PM

DAY6 = back to DAY1

DAY1 CHEST/PUSH = KEEP THIS WEIGHT UNTIL JULY 4th

Wednesday 06/18/08

- Bench Press;

100lbs x 20reps

150lbs x 10

200lbs x 7

150lbs x F

- Dumbbell Fly's

15lbs ea dumbbell x 20reps

20lbs x 12

30lbs x 8

20lbs x F

- Low Incline Bench Press

75lbs x 20reps

105lbs x 12

125lbs x 8

75lbs x F

- Military Machine Press

60lbs x 20reps

85lbs x 12

115lbs x 8

85lbs x F

- Side Dumbbell Laterals

10lbs each dumbbell x 20reps

12lbs x 12

20lbs x 8

10lbs x 12

- Tricep Pressdowns

35lbs x 20reps

55lbs x 12

75lbs x 8

55lbs x F

Mountain bike right after workout for 20min.

Drink protein shake

Finally do 3x10 pushups

Zorachus

06-20-2008, 11:59 AM

DAY3 BACK/PULL KEEP THIS WEIGHT UNTIL JULY 4th

Friday 06/20/08

- Lat Pull Down

60lbs x 20reps

90lbs x 12

100lbs x 8

60lbs x F

- Dumbbell Bent-Rows

30lbs x 20reps

40lbs x 12

50lbs x 8

35lbs x F

- Barbell Bent-Rows

40lbs x 20reps

60lbs x 12

70lbs x 8

40lbs x F = Right away after 4th set

- 1 Arm Preacher Curls = switch between Reversed

20lbs x 20reps

25lbs x 12

30lbs x 8

20lbs x F

- Barbell Reversed Curls

15lbs x 20reps

20lbs x 12

25lbs x 8

15lbs x F

- Dumbbell Shrugs

40lbs x 20reps

50lbs x 10

50lbs x 7

35lbs x F

Zorachus

06-24-2008, 08:01 PM

DAY1 CHEST/PUSH = KEEP THIS WEIGHT UNTIL JULY 4th

Tuesday 06/24/08

- Bench Press;

100lbs x 20reps

150lbs x 10

200lbs x 7

150lbs x F

- Dumbbell Fly's

15lbs ea dumbbell x 20reps

20lbs x 12

30lbs x 8

20lbs x F

- Low Incline Bench Press

70lbs x 20reps

110lbs x 12

130lbs x 8

70lbs x F

- Military Machine Press

60lbs x 20reps

85lbs x 12

115lbs x 8

85lbs x F

- Side Dumbbell Laterals

10lbs each dumbbell x 20reps

12lbs x 12

20lbs x 8

10lbs x 12

- Tricep Pressdowns

35lbs x 20reps

55lbs x 12

75lbs x 8

55lbs x F

Mountain bike right after workout for 20min.

Drink protein shake

Finally do 3x10 pushups

Zorachus

06-26-2008, 08:42 AM

DAY2 OFF

Wednesday 06/25/08

Zorachus

06-26-2008, 08:43 AM

DAY3 BACK/PULL KEEP THIS WEIGHT UNTIL JULY 4th

Thursday 06/26/08

- Lat Pull Down

60lbs x 20reps

90lbs x 12

100lbs x 8

60lbs x F

- Dumbbell Bent-Rows

30lbs x 20reps

40lbs x 12

50lbs x 8

35lbs x F

- Barbell Bent-Rows

40lbs x 20reps

60lbs x 12

70lbs x 8

40lbs x F = Right away after 4th set

- 1 Arm Preacher Curls = switch between Reversed

20lbs x 20reps

25lbs x 12

30lbs x 8

20lbs x F

- Barbell Reversed Curls

15lbs x 20reps

20lbs x 12

25lbs x 8

15lbs x F

- Dumbbell Shrugs

40lbs x 20reps

50lbs x 10

50lbs x 7

35lbs x F

Zorachus

06-28-2008, 05:21 PM

DAY5 LEGS

Saturday 06/28/08

- Squats;

90lbs x 8reps

110lbs x 5

130lbs x 5

180lbs x 5

- Deadlift's

50lbs x 8

60lbs x 5

80lbs x 5

100lbs x 5

110lbs x 5

- Crunches;

4 x 20reps

Zorachus

06-29-2008, 12:30 PM

DAY1 or 6 CHEST/PUSH = KEEP THIS WEIGHT UNTIL JULY 4th

Sunday 06/29/08

- Bench Press;

100lbs x 20reps

150lbs x 10

200lbs x 7

150lbs x F

- Dumbbell Fly's

15lbs ea dumbbell x 20reps

20lbs x 12

30lbs x 8

20lbs x F

- Dumbbell incline press

35lbs ea x 6

40lbs x 6

50lbs x 6

35lbs x F

- Military Machine Press

60lbs x 20reps

85lbs x 12

115lbs x 8

85lbs x F

- Side Dumbbell Laterals

10lbs each dumbbell x 20reps

12lbs x 12

20lbs x 8

10lbs x 12

- Tricep Pressdowns

35lbs x 20reps

55lbs x 12

75lbs x 8

55lbs x F

Mountain bike right after workout for 20min.

Drink protein shake

Finally do 3x10 pushups

Zorachus

06-29-2008, 09:37 PM

DAY2 CARDIO

Monday 06/30/08

Zorachus

06-29-2008, 09:39 PM

DAY3 BACK/PULL KEEP THIS WEIGHT UNTIL JULY 4th

Tuesday 07/01/08

- Lat Pull Down

60lbs x 20reps

90lbs x 12

100lbs x 8

60lbs x F

- Barbell Bent-Rows

40lbs x 20reps

60lbs x 12

70lbs x 8

40lbs x F = Right away after 4th set

- 1 Arm Preacher Curls = switch between Reversed

20lbs x 20reps

25lbs x 12

30lbs x 8

20lbs x F

- Barbell Reversed Curls

15lbs x 20reps

20lbs x 12

25lbs x 8

15lbs x F

- One arm Tricep Pull

15lbs x 20reps

20lbs x 12

25lbs x 8

15lbs x F

- Dumbbell Shrugs

40lbs x 20reps

50lbs x 10

50lbs x 7

35lbs x F

Zorachus

07-03-2008, 04:17 PM

DAY5 LEGS = NEW METHOD from T. Mike

Thursday 07/03/08

- Squats;

100lbs x 10reps

120lbs x 5

140lbs x 5

190lbs x 3

200lbs x 3

- Deadlift's

50lbs x 10

60lbs x 5

80lbs x 5

100lbs x 3

110lbs x 3

- Crunches;

4 x 20reps

Zorachus

07-03-2008, 04:24 PM

DAY6 or DAY1 again = CHEST/PUSH = NEW METHOD per T. Mike

Friday 07/04/08 UP THE WEIGHT 07/11

- Machine Bench Press;

100lbs x 10reps

150lbs x 5

175lbs x 5

200lbs x 5

210lbs x 3

- Dumbbell Fly's

15lbs ea dumbbell x 10reps

20lbs x 10

25lbs x 8

25lbs x 8

30lbs x 6

- Barbell incline press

60lbs ea x 10

80lbs x 5

100lbs x 5

110lbs x 5

120lbs x 3

- Military Machine Press

60lbs x 10reps

85lbs x 5

105lbs x 5

115lbs x 5

125lbs x 3

- Side Dumbbell Laterals

10lbs each dumbbell x 10reps

12lbs x 10

15lbs x 8

15lbs x 8

20lbs x 6

- Tricep Pressdowns

35lbs x 10reps

50lbs x 10

70lbs x 8

70lbs x 8

75lbs x 6

Zorachus

07-03-2008, 04:29 PM

DAY3 = BACK/PULL - NEW METHOD per T. Mike

Sunday 07/06/08 UP THE WEIGHT 07/11

- Lat Pull Down

60lbs x 10reps

70lbs x 5

80lbs x 5

90lbs x 5

110lbs x 3

- Barbell Bent-Rows

40lbs x 10reps

50lbs x 5

70lbs x 5

80lbs x 5

90lbs x 3

- 1 Arm Preacher Curls = switch between Reversed

20lbs x 10reps

20lbs x 10

25lbs x 8

25lbs x 8

30lbs x 6

- Hammer Curls

15lbs x 10reps

15lbs x 10

20lbs x 8

20lbs x 8

25lbs x 6

- Dumbbell Shrugs

40lbs x 10reps

40lbs x 10

50lbs x 8

50lbs x 8

50lbs x 6

- Crunches;

4 x 20reps

Tennessee Mike

07-05-2008, 10:37 AM

Looks good.Try hammer curls instead of reverse curls.

Zorachus

07-06-2008, 09:35 AM

Looks good.Try hammer curls instead of reverse curls.

Ok thanks I will try that, but should I be super setting, meaning also do Preacher curls and switch to hammer curls after each set back and forth ? Or maybe do Hammer Curls + barbell curls ?

Here seems to be a good cheesy video of nice form for hammer curl ?

http://www.youtube.com/watch?v=kZx96GeBJAI

Tennessee Mike

07-06-2008, 11:31 AM

I wouldnt superset at all.Just alternate each week.1-2 exercises for biceps is plenty

Zorachus

07-06-2008, 12:02 PM

I wouldnt superset at all.Just alternate each week.1-2 exercises for biceps is plenty

Thanks for the reply, sorry to sound dumb, but when you say " alternate each week " do you mean just do one of those exercises each week, or switch off, meaning one workout start with 1 arm preachers, then when finished move to hammer curls, and then the next week start off with hammer first then when done go to preachers afterwards ? Or just do one only each week ?

Zorachus

07-08-2008, 07:10 AM

DAY5 LEGS = NEW METHOD from T. Mike

Tuesday 07/08/08

- Squats;

100lbs x 10reps

120lbs x 5

140lbs x 5

200lbs x 5

205lbs x 3

- Deadlift's

50lbs x 10

60lbs x 5

80lbs x 5

100lbs x 5

110lbs x 3

- Crunches;

4 x 20reps

Tennessee Mike

07-08-2008, 12:56 PM

Do a different exercise every week.Like week one,do barbell curls and hammer curls.Week 2 you could do preacher curls and concentration curls.

Your sets and reps look much better.When you feel strong,add some weight.

On your deadlifts and squats,are you using a 45lb bar?How do you get 50lbs on warmup?

Zorachus

07-08-2008, 09:57 PM

Do a different exercise every week.Like week one,do barbell curls and hammer curls.Week 2 you could do preacher curls and concentration curls.

Your sets and reps look much better.When you feel strong,add some weight.

On your deadlifts and squats,are you using a 45lb bar?How do you get 50lbs on warmup?

Thanks for the help so far. I like the new set/rep method you gave me, allows me to push heavier weight for sure, I can now add a little weight to each exercise like almost every workout now, just 2.5lb plates but still that adds up over time ?

My Deadlifts are done with the old school thinner long barbell, it weighs maybe 15-20lbs, I start with 2 x 25lbs plates. And my Squats are done through my smith machine gym.

Tomorrow is my CHEST/PUSH day, and at the end I always do some Tricep pulls, should I do 2 different exercise on that day like you have me do for biceps ? What do you recommend ?

Zorachus

07-09-2008, 07:22 AM

DAY6 or DAY1 again = CHEST/PUSH = NEW METHOD per T. Mike

Wednesday 07/09/08 KEEP THIS WEIGHT UNTIL 07/20/08

- Machine Bench Press;

105lbs x 10reps

155lbs x 5

180lbs x 5

205lbs x 5

215lbs x 3

- Dumbbell Fly's

20lbs ea dumbbell x 10reps

20lbs x 10

25lbs x 8

25lbs x 8

30lbs x 6

- Barbell incline press

70lbs ea x 10

90lbs x 5

100lbs x 5

120lbs x 5

125lbs x 3

- Military Machine Press

65lbs x 10reps

85lbs x 5

105lbs x 5

115lbs x 5

125lbs x 3

- Side Dumbbell Laterals

12lbs each dumbbell x 10reps

12lbs x 10

15lbs x 8

15lbs x 8

20lbs x 6

- Tricep Pressdowns

35lbs x 10reps

50lbs x 10

70lbs x 8

70lbs x 8

75lbs x 6

Tennessee Mike

07-09-2008, 11:13 AM

Good workout.Try standing militaries with the barbell next time.I feel its the overall best shoulder blaster.And mix up your dumbell raises each week.Fronts one week,sides the next.I even like 2 hand plate raises

Zorachus

07-09-2008, 05:25 PM

Mike what supp's do you recommend ? This is what I take currently; I also take a Organic Multi-V. and Omega fish oil pills.

- ONs Natural Whey Protein 1 scoop before workout

- Dymatize Xpand 1 scoop before workout

- ONs Glutamine powder 1 table spoon post workout

- ONs Natural Whey Protein 2.5 scoops post workout mixed with smoothie shake

- Dymatize Xpand 1 scoop in smoothie

I am out of Dymatize, not sure if you recommend something different to take pre + post workout ? I tried the MRI brand Black Powder and MRI Anabolic Switch powders and both freaked me out, giving me big headaches and get me shakey and light headed, so I will pass on those. should I just stick with the Dymatize ?

Thank's

Tennessee Mike

07-10-2008, 05:54 PM

-Multi vitamin(very important)

-aminos

-glutamine(post workout)

-Protein of course(2 shakes a day)

-creatine after a workout(5 grams,no loading)regular monohydrate.

-test booster(very effective)

-real test if your real serious..lol(you didnt hear it from me)

Im not familiar with dymatize.So I cant say.

The goal is to consume enough calories.Bigger=stronger

Ive never gained muscle while dieting or trying to stay lean.

Zorachus

07-10-2008, 06:55 PM

-Multi vitamin(very important)

-aminos

-glutamine(post workout)

-Protein of course(2 shakes a day)

-creatine after a workout(5 grams,no loading)regular monohydrate.

-test booster(very effective)

-real test if your real serious..lol(you didnt hear it from me)

Im not familiar with dymatize.So I cant say.

The goal is to consume enough calories.Bigger=stronger

Ive never gained muscle while dieting or trying to stay lean.

I am not familiar with a few of those. What is the "test" products, and what do they do ? Is that something that can be purchased at GNC or Vitamin Shoppe, and what specific brand name ?

http://www.vitaminshoppe.com/search/en/query.jsp?q=real+test&x=0&y=0&intsource=main

Also what brand or product do you recommend for basic Creatine intake ? http://www.vitaminshoppe.com/store/en/browse/sku_detail.jsp?id=OP-7096 ??

Thanks

Zorachus

07-10-2008, 07:56 PM

DAY3 = BACK/PULL - NEW METHOD per T. Mike

Friday 07/11/08 UP THE WEIGHT 07/20

- Lat Pull Down

65lbs x 10reps

75lbs x 5

85lbs x 5

95lbs x 5

110lbs x 3

- Barbell Bent-Rows

40lbs x 10reps

50lbs x 5

70lbs x 5

80lbs x 5

90lbs x 3

- Barbell curls = (slow good form) next workout switch back to dumbbell preachers

40lbs x 10reps

40lbs x 10

45lbs x 8

45lbs x 8

50lbs x 6

- Hammer Curls

15lbs x 10reps

15lbs x 10

20lbs x 8

20lbs x 8

30lbs x 6

- Dumbbell Shrugs

40lbs x 10reps

40lbs x 10

50lbs x 8

50lbs x 8

50lbs x 6

- Crunches;

4 x 20reps

Tennessee Mike

07-11-2008, 07:15 AM

Test boosters are pro-hormones that increase your natural testosterone levels.Which will make you more aggressive,lift harder and longer,and get stronger faster.Not to be concerned with if your under 28-27 yrs old.You can purchase them over the counter or online

Real Test is illegal and considered an anabolic steroid that is injected.This will make you huge and strong fast.

Try not to shop at chain nutrition stores,especially GNC.They work off commission on their products,and everything else is way overpriced.Stick to discount nutrition stores and the internet for supplements.You will save a ton.As far as creatine goes,I've always liked cell-tech and phosphagen.Stay away from "hardcore" creatine.Its a scam that doesnt offer you anything more than regular.Creatine products today are way too complicated.Good ol 'pure monohydrate for $10 a bottle mixed with grape juice or gatorade will give you the same benefits as a $40 container thats flavored.Plus you get like 70-80 servings with the cheap stuff.And never load creatine.Its a scam to get you to buy more.5 grams a day is fine.Even if you take it on training days only,its fine.

Zorachus

07-11-2008, 07:29 AM

Test boosters are pro-hormones that increase your natural testosterone levels.Which will make you more aggressive,lift harder and longer,and get stronger faster.Not to be concerned with if your under 28-27 yrs old.You can purchase them over the counter or online

Thanks for the advice...I think I will pass on the Real Test, that is too hardcore for me, but I am almost 35yrs old, and still plan to have more kids, is the Test Booster still safe to take ?

I will pick of some good old standard Creatine today as well...thanks again

Tennessee Mike

07-11-2008, 12:57 PM

I am also a month shy of 35.I will ocassionally take a test booster and get pretty good results.Just a little extra edge.And dont worry about safety,youll be fine.

Zorachus

07-13-2008, 01:20 PM

DAY5 LEGS = NEW METHOD from T. Mike

Sunday 07/13/08

- Squats;

105lbs x 10reps

125lbs x 5

145lbs x 5

205lbs x 5

210lbs x 3

- Deadlift's

55lbs x 10

65lbs x 5

85lbs x 5

105lbs x 5

115lbs x 3

- Crunches;

4 x 20reps

Zorachus

07-13-2008, 01:52 PM

DAY6 or DAY1 again = CHEST/PUSH = NEW METHOD per T. Mike

Monday 07/14/08 KEEP THIS WEIGHT UNTIL 07/20/08

- Machine Bench Press;

105lbs x 10reps

155lbs x 5

180lbs x 5

205lbs x 5

220lbs x 3

- Dumbbell Fly's

20lbs ea dumbbell x 10reps

20lbs x 10

25lbs x 8

25lbs x 8

30lbs x 6

- Barbell incline press

70lbs ea x 10

90lbs x 5

100lbs x 5

120lbs x 5

130lbs x 3

- Military Machine Press

70lbs x 10reps

90lbs x 5

100lbs x 5

120lbs x 5

130lbs x 3

- Side Dumbbell Laterals

12lbs each dumbbell x 10reps

12lbs x 10

15lbs x 8

15lbs x 8

20lbs x 6

- Tricep Pressdowns

35lbs x 10reps

50lbs x 10

70lbs x 8

70lbs x 8

75lbs x 6

Tennessee Mike

07-14-2008, 09:02 AM

Lookin good.Your exercise selection is perfect,as is the rep scheme.

Zorachus

07-16-2008, 07:25 AM

DAY3 = BACK/PULL - NEW METHOD per T. Mike

Wednesday 07/16/08 UP THE WEIGHT 07/20

- Lat Pull Down

70lbs x 10reps

80lbs x 5

90lbs x 5

100lbs x 5

110lbs x 3

- Barbell Bent-Rows

40lbs x 10reps

50lbs x 5

70lbs x 5

80lbs x 5

90lbs x 3

- 1 Arm Preacher Curls = switch between barbell next...

20lbs x 10reps

20lbs x 10

25lbs x 8

25lbs x 8

30lbs x 6

- Reversed barbell curls

15lbs x 10reps

15lbs x 10

20lbs x 8

20lbs x 8

30lbs x 6

- Dumbbell Shrugs

40lbs x 10reps

40lbs x 10

50lbs x 8

50lbs x 8

50lbs x 6

- Dumbbell bent-rows

25lbs x 10reps

35lbs x 5

40lbs x 5

40lbs x 5

50lbs x 5

- Crunches;

4 x 20reps

Tennessee Mike

07-16-2008, 07:28 AM

So how have you been feeling strength wise?Hows the diet?

Zorachus

07-16-2008, 08:09 AM

So how have you been feeling strength wise?Hows the diet?

Strength wise I can still add like extra 5lbs on the bar for every exercise I do, each time I workout, so since I started your method I have gained pretty good strength I think ?

Body wise I do look about the same, not seeing much bigger muscles yet...but it has only been couple of weeks so far.

I take my Protein shakes twice a day, but ran out of Creatine few weeks ago, need to go to store and get some more. My main issue I have with gaining is I see a small little belly on me since I have been gaining hard the last couple of months, and have slacked off on my cardio, I hate running, used to be a big time runner in high school and college and now sick of it.

Tennessee Mike

07-16-2008, 10:32 AM

Stop running.It will hamper your efforts.Running uses too much of your restores and you will not heal and grow properly.Trust me,Ive been dealing with clients who were runners and never gained the muscle they should have.I do about 20-30 minutes a day of conditioning.Bike,treadmill,eliptical.I do intervals.

Stay consistent with food and supplements too.Nothing works if its not done regularly.Try to eat the same amount of calories a day every day.Remember,theres no reason to bust your ass in the gym if your not doing the nutrition part with the same intensity.And dont worry about the belly.You can always strip fat later.Right now you need that surplus to add muscle.

Zorachus

07-18-2008, 06:59 PM

DAY5 LEGS = NEW METHOD from T. Mike

Friday 07/18/08

- Squats;

110lbs x 10reps

130lbs x 5

150lbs x 5

200lbs x 5

220lbs x 3

- Deadlift's

60lbs x 10

70lbs x 5

90lbs x 5

110lbs x 5

120lbs x 3

- Crunches;

4 x 20reps

Zorachus

07-18-2008, 07:21 PM

DAY6 or DAY1 again = CHEST/PUSH = NEW METHOD per T. Mike

Saturday 07/19/08 KEEP THIS WEIGHT UNTIL 07/20/08

- Machine Bench Press;

110lbs x 10reps

160lbs x 5

180lbs x 5

210lbs x 5

220lbs x 3

- Dumbbell Fly's

20lbs ea dumbbell x 10reps

20lbs x 10

25lbs x 8

25lbs x 8

30lbs x 6

- Barbell incline press

75lbs ea x 10

95lbs x 5

105lbs x 5

120lbs x 5

125lbs x 3

- Military Machine Press

70lbs x 10reps

100lbs x 5

110lbs x 5

120lbs x 5

125lbs x 3

- Side Dumbbell Laterals

12lbs each dumbbell x 10reps

12lbs x 10

15lbs x 8

15lbs x 8

20lbs x 6

- Tricep Pressdowns

35lbs x 10reps

45lbs x 10

65lbs x 8

65lbs x 8

75lbs x 6

Zorachus

07-21-2008, 07:05 AM

DAY3 = BACK/PULL - NEW METHOD per T. Mike

Monday 07/21/08 Up the weight week of 07/28

- Lat Pull Down

75lbs x 10reps

85lbs x 5

95lbs x 5

105lbs x 5

115lbs x 3

- Barbell Bent-Rows

45lbs x 10reps

55lbs x 5

75lbs x 5

85lbs x 5

95lbs x 3

- Barbell Curls = dumbbell next week.

40lbs x 10reps

40lbs x 10

50lbs x 8

50lbs x 8

55lbs x 5

- Hammer dumbbell curls

15lbs x 10reps

15lbs x 10

20lbs x 8

20lbs x 8

30lbs x 5

- Dumbbell Shrugs

40lbs x 10reps

40lbs x 10

50lbs x 8

50lbs x 8

50lbs x 5

- Dumbbell bent-rows

25lbs x 10reps

35lbs x 5

40lbs x 5

40lbs x 5

50lbs x 5

- Crunches;

4 x 20reps

Tennessee Mike

07-21-2008, 10:42 AM

You may be headed for a deload week soon.How long have you been doing the current wave?

Zorachus

07-21-2008, 06:50 PM

You may be headed for a deload week soon.How long have you been doing the current wave?

I was thinking of that, and was going to ask you...but I think it will not be until next week or so, because I first started your method on July3rd.

And when I do the deload with the exercise selection am I doing, do I just keep those same exercises but change the reps and lighter weight ??

Tennessee Mike

07-22-2008, 07:00 AM

you could and that would be fine.But I reccomend staying away from too much heavier barbell movements.Its a good week to go in and get a nice pump,do some cardio,and relax a little.It will really help with burnouts and hitting plateaus.Keep the weight at about 75% of what you normally do and the reps about 12-15.

Zorachus

07-22-2008, 07:43 AM

you could and that would be fine.But I reccomend staying away from too much heavier barbell movements.Its a good week to go in and get a nice pump,do some cardio,and relax a little.It will really help with burnouts and hitting plateaus.Keep the weight at about 75% of what you normally do and the reps about 12-15.

So if I started your method July3rd, should I wait until the first week of August to deload, in about 10 days from now ??

Also when you say keep reps around 12-15, is that even for my compound exercises where I was just doing 5reps each on the last 4 sets ??

Thank you

Tennessee Mike

07-22-2008, 01:30 PM

Back off squats and deads for thatweek.Do leg press and a rowing exercise instead.And the lowest reps I would go is 10-12.

First week of August would be good.Which means your heaviest lifting should come next week.Try to set some personal records

Zorachus

07-23-2008, 07:53 AM

DAY5 LEGS = NEW METHOD from T. Mike

Wednesday 07/23/08

- Squats;

115lbs x 10reps

135lbs x 5

155lbs x 5

205lbs x 5

215lbs x 3

- Deadlift's

60lbs x 10

75lbs x 5

95lbs x 5

115lbs x 5

125lbs x 3

- Crunches;

4 x 20reps

Tennessee Mike

07-23-2008, 11:54 AM

Looks like you dropped 5lbs in the squat from last week but your dead was better.Next time go for 230 on squat for 3,and 130 for dead for 3.

Zorachus

07-23-2008, 01:50 PM

Looks like you dropped 5lbs in the squat from last week but your dead was better.Next time go for 230 on squat for 3,and 130 for dead for 3.

I actually ran out of weights to easily put on there...I have to take a bunch off and then put on heavier plates and recaculate the weight # again, this morning I was in a hurry and said **** it, didn't have the time. I need to go out and buy a few more 10lb plates, to be able to quickly add on weight, without taking some off and adding bigger plates then doing the math really quick make sure it is the correct number, it is silly.

Zorachus

07-23-2008, 01:55 PM

Another question

When doing dumbbell fly's on the bench, how low should I be dropping my arms slowly, should I stop like straight even with the bench, or have them go a little lower than the flat bench to strech the chest a bit ??

Also hold it there for a sec, or just a fluid movement up and down ? Thank you.

Tennessee Mike

07-23-2008, 02:07 PM

Lower them at a medium pace and go below parrallel.You want to feel it stretch.When you come up,dont touch the weights.Keep yourself a good 12-15 inches apart and drop again.Keep it fluid.This will keep a constant tension on the muscle.You should be sore as hell the next day.

Weird.I just posted the same info 10 minutes ago.

Zorachus

07-23-2008, 02:48 PM

Lower them at a medium pace and go below parrallel.You want to feel it stretch.When you come up,dont touch the weights.Keep yourself a good 12-15 inches apart and drop again.Keep it fluid.This will keep a constant tension on the muscle.You should be sore as hell the next day.

Weird.I just posted the same info 10 minutes ago.

Thanks for tips, also with dumbbell fly's do I keep my arms perfectly straight out at all times, or slightly bent ? Do you have any good ideas of a good way I should be thinking of holding my arms while in the fly's motion ?

Again you are the best, I really appreciate everything you are doing for me, your like my silent personal trainer, and my freinds said I do look a little bigger/fuller lately. So even though I don't really see the changes they say they see it in me, and this come from a Polish weight lifter :)

Tennessee Mike

07-23-2008, 02:54 PM

Arms slightly bent.Palms facing up.Like your hugging a big ass tree.

And your welcome.Its good to help people who actually listen..lol

Zorachus

07-24-2008, 07:59 PM

DAY6 or DAY1 again = CHEST/PUSH = NEW METHOD per T. Mike

Thursday 07/24/08

- Machine Bench Press;

115lbs x 10reps

165lbs x 5

185lbs x 5

215lbs x 5

225lbs x 3

- Dumbbell Fly's

20lbs ea dumbbell x 10reps

20lbs x 10

25lbs x 8

25lbs x 8

30lbs x 6

- Barbell incline press

70lbs ea x 10

100lbs x 5

110lbs x 5

125lbs x 5

130lbs x 3

- Military Machine Press

75lbs x 10reps

105lbs x 5

115lbs x 5

125lbs x 5

130lbs x 3

- Side Dumbbell Laterals = time to up the weight last week July

12lbs each dumbbell x 10reps

12lbs x 10

15lbs x 8

15lbs x 8

20lbs x 6

- Tricep Pressdowns

35lbs x 10reps

35lbs x 10

65lbs x 8

65lbs x 8

75lbs x 6

Zorachus

07-24-2008, 09:51 PM

The last two sets for Barbell incline press were real ball busters, I know 130lbs incline is nothing for most guys but it was hardcore for me :strong:

Tennessee Mike

07-25-2008, 04:29 AM

Its all relative brother.

Zorachus

07-26-2008, 09:34 AM

I am really sore from Thursday nights workout, I did a late night workout around 9pm which I normally never do, mostly I workout first thing in the morning.

Anyways, it is Saturday morning now, and I can really feel the last workout, my whole body is pretty sore, but in a good way :) Today is my next workout day, but I feel too sore to even really push myself too hard, should I just hold off one extra day until tomorrow to workout ?

Zorachus

07-27-2008, 10:06 AM

DAY3 = BACK/PULL - NEW METHOD per T. Mike

Sunday 07/27/08

- Lat Pull Down

80lbs x 10reps

90lbs x 5

100lbs x 5

110lbs x 5

120lbs x 3

- Barbell Bent-Rows

50lbs x 10reps

60lbs x 5

80lbs x 5

90lbs x 5

100lbs x 3

- Dumbbell preacher curls.

20lbs x 10reps

20lbs x 10

30lbs x 8

30lbs x 8

40lbs x 5

- Reverses barbell curls

20lbs x 10reps

20lbs x 10

25lbs x 8

25lbs x 8

30lbs x 5

- Dumbbell Shrugs

40lbs x 10reps

40lbs x 10

50lbs x 8

50lbs x 8

50lbs x 5

- Dumbbell bent-rows

25lbs x 10reps

30lbs x 5

40lbs x 5

40lbs x 5

50lbs x 5

- Crunches;

4 x 20reps

Zorachus

07-27-2008, 12:38 PM

Should I take my 5g of Creatine before or right after I workout ? Or possible a little of each before and after, what is your opinion ?

Tennessee Mike

07-27-2008, 02:29 PM

I would take it after,but it doesnt really matter.Just get your 5 grams a day.And if your really hurtin after a workout,you can take a day or 2.Its not gonna stop your progress.But sometimes you gotta push through.Looks like your de-load is coming at a good time.

Zorachus

07-29-2008, 07:21 AM

DAY5 LEGS = NEW METHOD from T. Mike

Tuesday 07/29/08 = LAST HEAVY SET BEFORE DELOAD

- Squats;

120lbs x 10reps

140lbs x 5

160lbs x 5

210lbs x 5

230lbs x 5

- Deadlift's

65lbs x 10

80lbs x 5

100lbs x 5

120lbs x 5

130lbs x 3

- Crunches;

4 x 20reps

Tennessee Mike

07-29-2008, 02:00 PM

Nice work on the squats and deads.Getting strong,son.Whats your stance/grip like on your deadlifts?

Zorachus

07-29-2008, 10:46 PM

Nice work on the squats and deads.Getting strong,son.Whats your stance/grip like on your deadlifts?

My grip is pretty hardcore tight when pushing up on dead's, and stance my feet are a little wider than shoulder. And "son" I think we are like one month apart both soon to be 35yrs old ?...lol :birthday:

Zorachus

07-29-2008, 10:52 PM

So I should be starting my deload officially on Sunday. I have two more heavy lift sessions before that = CHEST/PUSH day Wed. And BACK/PULL day on Fri.

So Sunday August 3rd will make it officially to the date 1 month when I started your method. That will put me on LEG day on Sunday, what should I do for that ?

And also how long should this deload last 1 week ? And you said for all lifts on Push and Pull days do like 25/30% less weight and keep the reps high like 15 at most and no less than 10 ?

Tennessee Mike

07-30-2008, 06:39 AM

Yes,sunday would be good.Mix up your exercises.Leg press,lunges.You donrt even have to use weights.Do cardio if you want.But instead of taking off,just get a light workout and take it easy.The point is to give yourself a rest.

De-load should be about a week.And sorry,but "Son" is a southern term.Everyone who's a male is son.My bad.

Zorachus

07-30-2008, 07:18 AM

DAY6 or DAY1 again = CHEST/PUSH = NEW METHOD per T. Mike

Wednesday 07/30/08 LAST HEAVY BEFORE DELOADING

- Machine Bench Press;

120lbs x 10reps

170lbs x 5

190lbs x 5

220lbs x 5

230lbs x 3

- Dumbbell Fly's

20lbs ea dumbbell x 10reps

20lbs x 10

25lbs x 8

25lbs x 8

35lbs x 6

- Barbell incline press

75lbs ea x 10

105lbs x 5

115lbs x 5

130lbs x 5

135lbs x 3 = for me this incline weight is too much right now, with no spotter is scary

- Military Machine Press

80lbs x 10reps

110lbs x 5

120lbs x 5

130lbs x 5

135lbs x 3

- Side Dumbbell Laterals = time to up the weight last week July

15lbs each dumbbell x 10reps

15lbs x 10

20lbs x 8

20lbs x 8

25lbs x 6

- Tricep Pressdowns

40lbs x 10reps

40lbs x 10

65lbs x 8

65lbs x 8

75lbs x 6

Tennessee Mike

07-30-2008, 03:23 PM

Get a spotter.Its a must.Nice workout.

Zorachus

07-30-2008, 05:32 PM

Get a spotter.Its a must.Nice workout.

The Machine Bench Press looks more hardcore than it really is, but it is a leverage machine, with plates too but not a real bar, I do that more as a warmup exercise, but it also won't kill me either :)

So to do 230lbs max on that I think is different than a real bar with 230lbs. so I would say half workouts are done on the Powertec Leverage System that uses real weight plates, and the other half with dumbbells, and e-z curl barbell.

Here is what I have;

http://www.powertecfitness.com/product.php?id=2

Plus dumbbell pairs starting form 10lbs going all the way to 50lbs. And then the curling barbell, with like 150lbs of weight for that, and then my Olympic Weight Plates of 300lbs for the Powertec System.

I have to workout in my Basement gym, because of time and the baby, it saves me a ton of time in travel back and forth just to workout at home, and each workout lasts approx 1 hour or so.

I know you don't like machines, but this thing is different I did a lot of research and it acts like free weights pretty much, but safer so I don't kill myself or get injured, but it feels very lose and free, and can pack on the weights, it can support up to like 500lbs of plates.

Tennessee Mike

07-30-2008, 05:41 PM

What makes you think Im against machines?Ive incorporated them throughout my training years many times.

Zorachus

07-30-2008, 07:01 PM

What makes you think Im against machines?Ive incorporated them throughout my training years many times.

I am sorry, thought I read you saying machines don't do a good job, my bad. Anyways, what is your opinion of my machine and how I am progressing to my goal of packing on the gunz...lol Seriously though, thanks.

Tennessee Mike

07-31-2008, 06:29 AM

I like that piece of equipment.Its got plates,so thats a plus.Its all about your own goals bro.Not everyone has to be in a hardcore gym,Im looking forward to workin out at home one day.You have all you need to get where you want to.After your de-load,we can switch a few exercises.Your progression so far is perfect.

Zorachus

08-01-2008, 07:12 AM

DAY3 = BACK/PULL - NEW METHOD per T. Mike

Sunday 07/27/08

- Lat Pull Down

85lbs x 10reps

95lbs x 5

105lbs x 5

115lbs x 5

125lbs x 3

- Barbell Bent-Rows

55lbs x 10reps

65lbs x 5

85lbs x 5

95lbs x 5

105lbs x 3

- Dumbbell preacher curls.

25lbs x 10reps

25lbs x 10

30lbs x 8

35lbs x 8

40lbs x 5

- Reverses barbell curls

20lbs x 10reps

20lbs x 10

25lbs x 8

25lbs x 8

30lbs x 5

- Dumbbell Shrugs

40lbs x 10reps

40lbs x 10

50lbs x 8

50lbs x 8

50lbs x 5

- Dumbbell bent-rows

30lbs x 10reps

35lbs x 5

40lbs x 5

40lbs x 5

50lbs x 5

- Crunches;

4 x 20reps

Zorachus

08-04-2008, 07:04 AM

DAY1 CHEST/PUSH Deload Just doing 4sets of 25% less weight to take it easy

- Machine Bench Press;

90lbs x 15reps

130lbs x 12

130lbs x 12

170lbs x 10

- Dumbbell Fly's

10lbs ea dumbbell x 15reps

15lbs x 12

15lbs x 12

20lbs x 10

- Barbell incline press

50lbs ea x 15

70lbs x 12

70lbs x 12

100lbs x 10

- Military Machine Press

50lbs x 15reps

70lbs x 12

70lbs x 12

100lbs x 10

- Side Dumbbell Laterals

10lbs each dumbbell x 15reps

12lbs x 12

12lbs x 12

15lbs x 10

- Tricep Pressdowns

30lbs x 15reps

45lbs x 12

45lbs x 12

55lbs x 10

Zorachus

08-04-2008, 08:01 AM

Even though I took it easy with alot lighter weights, but doing the high reps for sure made me catch my breath, so I wouldn't say this was a walk in the park, I mean it was NOT ball busting at all, but still gave me a full workout

Tennessee Mike

08-04-2008, 10:04 AM

You may even get sore.Its good to get a nice burn and not have to worry about weight increases sometimes.And yeah,the cardio aspect of higher reps is definitely overlooked.

Zorachus

08-06-2008, 06:58 AM

DAY3 = BACK/PULL - Deload 4 sets of 25% less weight

- Lat Pull Down

65lbs x 15reps

75lbs x 12

75lbs x 12

100lbs x 10

- Barbell Bent-Rows

40lbs x 15reps

50lbs x 12

50lbs x 12

70lbs x 10

- Barbell preacher curls.

30lbs x 15reps

35lbs x 12

35lbs x 12

40lbs x 10

- Reverses barbell curls

10lbs x 15reps

15lbs x 12

15lbs x 12

20lbs x 10

- Dumbbell Shrugs

35lbs x 15reps

40lbs x 12

40lbs x 12

50lbs x 10

- Dumbbell bent-rows

20lbs x 15reps

30lbs x 12

30lbs x 12

40lbs x 10

- Crunches;

4 x 20reps

Zorachus

08-06-2008, 08:09 AM

I am ready to move onto my 2nd month of heavy lifting starting this Sunday for my CHEST/PUSH day, do you have a revised routine for me ? And then Tuesday for BACK/PULL day

Tennessee Mike

08-06-2008, 03:21 PM

I'll try to get something back to ya before Sunday.Been busy as hell with work last few days.Its not gonna change much,but I will throw a couple in/take a few out.How do you feel after de-load week?

Zorachus

08-09-2008, 01:05 PM

I will be ready tomorrow Sunday morning for your revised routine

Zorachus

08-09-2008, 01:49 PM

DAY5 LEGS = Deload 25% less weight just a light easy day

Saturday 08/09/08

- Squats;

90lbs x 15reps

100lbs x 12

100lbs x 12

170lbs x 10

- Deadlift's

50lbs x 15

60lbs x 12

60lbs x 12

90lbs x 10

- Crunches;

4 x 20reps

Tennessee Mike

08-09-2008, 03:17 PM

How do you feel about doing a split like this...?

chest/shoulder/tricep

back/bicep

legs/lower back/abs

Zorachus

08-09-2008, 10:26 PM

How do you feel about doing a split like this...?

chest/shoulder/tricep

back/bicep

legs/lower back/abs

I am open to that :) I like to workout 3 different routines, of something with Chest one day, Back another day, and Legs, then I just rinse and repeat. But I am willing to mix it up a bit.

What ya got for me Sunday morning ?

Zorachus

08-10-2008, 12:57 PM

Hello I can't wait much longer...have a party this afternoon, what ya got for my first revised Chest/Shoulder/Tricep day ??

Zorachus

08-10-2008, 01:03 PM

Oh well I have to start, will go back to old routine, which does include chest, shoulders, and 1 tricep exercise

DAY1 = CHEST/PUSH of PHASE2

Sunday 08/10/08

EVERY OTHER WORKOUT SWITCH OFF BETWEEN MACHINE BENCH PRESS AND BARBELL INCLINE PRESS

- Machine Bench Press

115lbs x 10reps

165lbs x 5

185lbs x 5

215lbs x 5

225lbs x 3

- Dumbbell Fly's

15lbs ea dumbbell x 10reps

15lbs x 10

20lbs x 8

20lbs x 8

25lbs x 6

- Military Machine Press

75lbs x 10reps

110lbs x 5

115lbs x 5

125lbs x 5

135lbs x 3

- Side Dumbbell Laterals

10lbs each dumbbell x 10reps

10lbs x 10

12lbs x 8

12lbs x 8

15lbs x 6

- Tricep Pressdowns

35lbs x 10reps

35lbs x 10

50lbs x 8

50lbs x 8

70lbs x 6

- 1 arm Tricep Pressdowns

15lbs x 10reps

15lbs x 10

20lbs x 8

20lbs x 8

25lbs x 6

I did NOT up the weights compared to my final ball busting set from last week. Don't want to injure myself, rather ramp up again a little slower not to burn myself out too fast ??

Tennessee Mike

08-10-2008, 01:44 PM

Sorry dude,I was late.

Chest/shoulders/triceps(what you did today was fine),mix up your side raises with front raises,alternate incline and flat bench each week.always do flyes.Do 2 tricep exercises like one arm tricep pulldowns or close grip bench.

Back,biceps(Deadlifts,lat pulldowns-underhand grip,dumbell rows,barbell curls,dumbell-one arm preachers)

Legs,abs(Squats,stiff legged deadlifts,leg extensions,any 2 kind of ab exercises)

no reverse curls,shrugs,or barbell rows this time.Same weight progression as last time,obviously heavier.Higher reps on bi's/tri's,abs.

Zorachus

08-10-2008, 01:51 PM

Sorry dude,I was late.

Chest/shoulders/triceps(what you did today was fine),mix up your side raises with front raises,alternate incline and flat bench each week.always do flyes.Do 2 tricep exercises like one arm tricep pulldowns or close grip bench.

Back,biceps(Deadlifts,lat pulldowns-underhand grip,dumbell rows,barbell curls,dumbell-one arm preachers)

Legs,abs(Squats,stiff legged deadlifts,leg extensions,any 2 kind of ab exercises)

no reverse curls,shrugs,or barbell rows this time.Same weight progression as last time,obviously heavier.Higher reps on bi's/tri's,abs.

Thanks Mike I really appreciate, sorry I got inpatient there :)

Couple of questions here please, underhand lat-pulldowns >? never tried those before, always did overhand grip, but will do those, excited to try something new.

For Chect/shoulder/tri day, do 2 types of tri work ? so how about the regular 2 hand press downs, and then maybe single arms of press downs too ?

Tennessee Mike

08-10-2008, 04:52 PM

Underhand grip will be about 12 inches apart.This will affect the lower lats a little more.And I think you can use more weight too .Bring it down to the bottom of your chest.Get a full extension at the top.Also it brings in the biceps more,so they will be properly warmed.And I would alternate close grip bench with 2 arm pressdowns each week.And maybe alternate dumbell kickbacks with one arm pulldowns.This is where you start to be instinctive with your training.The main goal is to keep it simple and progressive with your weights/reps.Any exercise you havent tried,you can always go on youtube.com and type it in and get a visual.

Zorachus

08-10-2008, 09:31 PM

DAY3 = BACK/BICEPS of PHASE2

Tuesday 08/12/08

- Deadlift's

60lbs x 10

80lbs x 5

90lbs x 5

110lbs x 5

120lbs x 3

- Lat Pull Down = Underhand grip pull down to lower chest

70lbs x 10reps

90lbs x 5

100lbs x 5

110lbs x 5

120lbs x 3

- Dumbbell bent-rows

30lbs x 10reps

35lbs x 5

40lbs x 5

40lbs x 5

50lbs x 5

- Barbell Curl's = slow good form, keep this weight 2weeks

35lbs x 10reps

35lbs x 10

40lbs x 8

40lbs x 8

45lbs x 6

- Dumbbell preacher curls.

20lbs x 10reps

20lbs x 10

25lbs x 8

25lbs x 8

30lbs x 6

Zorachus

08-12-2008, 11:50 AM

The exercises I can't keep upping the weight ever time is curling. It seems if I try to add weight every week to the curl bar it is too much and hard to keep good form without cheating ?

Tennessee Mike

08-12-2008, 01:57 PM

This is not a factor.Your arm exersices will not continue to go up regularly.They are smaller muscle groups that can only handle a certain amount of stress.On big lifts like bench,deadlifts,militaries,you are using 2 or 3 muscles to move the weight.Find a good weight and stick with it for awhile.As I said,your not gonna progress every week.The ideal would be to progress every third week before de load.

Zorachus

08-14-2008, 07:24 PM

DAY5 LEGS = Phase2

Thursday 08/14/08

- Squats;

110lbs x 10reps

130lbs x 5

150lbs x 5

200lbs x 5

210lbs x 5

- Stiff Leg Deadlifts

50lbs x 10reps

60lbs x 5

60lbs x 5

70lbs x 5

70lbs x 5

- Leg Extensions

45lbs x 10reps

45lbs x 10

50lbs x 8

50lbs x 8

55lbs x 6

- Crunches;

4 x 15reps

Zorachus

08-14-2008, 07:29 PM

DAY6 or DAY1 = CHEST/PUSH of PHASE2

Friday 08/15/08 = keep same weight until 24th

EVERY OTHER WORKOUT SWITCH OFF BETWEEN MACHINE BENCH PRESS AND BARBELL INCLINE PRESS

- Barbell Incline Press

70lbs ea x 10

100lbs x 5

110lbs x 5

125lbs x 5

130lbs x 3

- Dumbbell Fly's

20lbs ea dumbbell x 10reps

20lbs x 10

25lbs x 8

25lbs x 8

30lbs x 6

- Military Machine Press

80lbs x 10reps

115lbs x 5

120lbs x 5

130lbs x 5

135lbs x 3

- Side Dumbbell Laterals

10lbs each dumbbell x 10reps

10lbs x 10

12lbs x 8

12lbs x 8

20lbs x 6

- Tricep Pressdowns

35lbs x 10reps

35lbs x 10

50lbs x 8

50lbs x 8

80lbs x 6

- 1 arm Tricep Pressdowns

15lbs x 10reps

15lbs x 10

25lbs x 8

25lbs x 8

30lbs x 6

Zorachus

08-14-2008, 08:15 PM

- Stiff Leg Deadlifts feels like such a back exercise and not a leg day ??

Tennessee Mike

08-15-2008, 02:20 PM

Are you doing them correctly?Feet close together,knees locked,and all the weight on your heels.You should feel it all in your hams.Try dumbells .Keep them at your side and when you go down(below knees) you move them in front.But you are getting some low back work,which is good for a lower body day.I do deadlifts,squats,stiff legs,hypers,pullthroughs on the same day sometimes.Its not just seperating muscle groups,but working the muscles for your big lifts on that day.(IE,SQUAT-low back,quads,hams,BENCH-Delts,tris,lats,etc)

Zorachus

08-17-2008, 09:41 AM

DAY3 = BACK/BICEPS of PHASE2 = Keep this weight until Aug 27th

Sunday 08/17/08

- Deadlift's

65lbs x 10

85lbs x 5

95lbs x 5

115lbs x 5

125lbs x 3

- Lat Pull Down = Underhand grip pull down to lower chest

75lbs x 10reps

95lbs x 5

105lbs x 5

115lbs x 5

125lbs x 5

- Dumbbell bent-rows

35lbs x 10reps

40lbs x 5

40lbs x 5

50lbs x 5

50lbs x 5

- Barbell Curl's = slow good form, keep this weight 2weeks

30lbs x 10reps

30lbs x 10

40lbs x 8

40lbs x 8

50lbs x 6

- Dumbbell preacher curls.

20lbs x 10reps

20lbs x 10

25lbs x 8

25lbs x 8

30lbs x 6

Zorachus

08-19-2008, 06:41 PM

DAY5 LEGS = Phase2

Tuesday 08/19/08

- Squats;

115lbs x 10reps

140lbs x 5

160lbs x 5

210lbs x 5

225lbs x 5

- Stiff Leg Deadlifts

50lbs x 10reps

60lbs x 5

60lbs x 5

70lbs x 5

70lbs x 5

- Leg Extensions

50lbs x 10reps

50lbs x 10

55lbs x 8

55lbs x 8

60lbs x 6

- Crunches;

4 x 15reps

Zorachus

08-19-2008, 06:56 PM

DAY6 or DAY1 = CHEST/PUSH of PHASE2

Wednesday 08/20/08 = keep same weight until 24th

EVERY OTHER WORKOUT SWITCH OFF BETWEEN MACHINE BENCH PRESS AND BARBELL INCLINE PRESS

- Barbell Bench Press

120lbs x 10reps

170lbs x 5

190lbs x 5

220lbs x 5

230lbs x 3

- Dumbbell Fly's

20lbs ea dumbbell x 10reps

20lbs x 10

25lbs x 8

25lbs x 8

30lbs x 6

- Military Machine Press

80lbs x 10reps

110lbs x 5

120lbs x 5

130lbs x 5

140lbs x 3

- Side Dumbbell Laterals

10lbs each dumbbell x 10reps

10lbs x 10

15lbs x 8

15lbs x 8

20lbs x 6

- Tricep Pressdowns

35lbs x 10reps

35lbs x 10

50lbs x 8

50lbs x 8

80lbs x 6

- 1 arm Tricep Pressdowns

15lbs x 10reps

15lbs x 10

25lbs x 8

25lbs x 8

30lbs x 6

Tennessee Mike

08-20-2008, 08:21 AM

Good stuff.Next time do one arm tricep pulldowns instead of pressdowns.This would be an underhand grip..

Zorachus

08-20-2008, 08:23 AM

Thanks Mike...My Wife made a comment to me last night after we put our baby daughter to bed. She said when you going to be done building up and just maintain what you have now ? I said I am just starting to get big, and she said no your already bigger, it is enough. And to me I barely even notice a difference, sure I have gotten bigger, but no where near where I want to be :) :)

Tennessee Mike

08-20-2008, 09:45 AM

Thats the mindset you must keep.Ive tried to "maintain" and it doesnt work.Thats why the deload week is good.It gives you a rest,but afterward your ready to hit it hard.When I workout,Im always trying to get bigger/stronger.But its good the wife noticed.At least she's still checkin you out.

Zorachus

08-21-2008, 07:27 PM

DAY3 = BACK/BICEPS of PHASE2 = Keep this weight until Aug 27th

Friday 08/22/08

- Deadlift's

70lbs x 10

90lbs x 5

100lbs x 5

120lbs x 5

130lbs x 3

- Lat Pull Down = Underhand grip pull down to lower chest

75lbs x 10reps

95lbs x 5

105lbs x 5

115lbs x 5

125lbs x 5

- Dumbbell bent-rows

35lbs x 10reps

40lbs x 5

40lbs x 5

50lbs x 5

50lbs x 5

- Barbell Curl's = slow good form, keep this weight 2weeks

30lbs x 10reps

30lbs x 10

40lbs x 8

40lbs x 8

50lbs x 6

- Dumbbell preacher curls.

20lbs x 10reps

20lbs x 10

25lbs x 8

25lbs x 8

30lbs x 6

Zorachus

08-24-2008, 01:12 PM

DAY5 LEGS = Phase2

Monday 08/25/08

- Squats;

120lbs x 10reps

150lbs x 5

170lbs x 5

220lbs x 5

230lbs x 5

- Stiff Leg Deadlifts

55lbs x 10reps

65lbs x 5

65lbs x 5

75lbs x 5

75lbs x 5

- Leg Extensions

55lbs x 10reps

55lbs x 10

60lbs x 8

60lbs x 8

65lbs x 6

- Crunches;

4 x 15reps

Zorachus

08-26-2008, 06:54 AM

DAY6 or DAY1 = CHEST/PUSH of PHASE2

Tuesday 08/26/08

EVERY OTHER WORKOUT SWITCH OFF BETWEEN MACHINE BENCH PRESS AND BARBELL INCLINE PRESS

- Barbell Incline Press

75lbs ea x 10

105lbs x 5

115lbs x 5

130lbs x 5

135lbs x 3

- Dumbbell Fly's

15lbs ea dumbbell x 10reps

15lbs x 10

20lbs x 8

20lbs x 8

25lbs x 6

- Military Machine Press

85lbs x 10reps

115lbs x 5

125lbs x 5

135lbs x 5

145lbs x 3

- FRONT Dumbbell Laterals

10lbs each dumbbell x 10reps

10lbs x 10

15lbs x 8

15lbs x 8

20lbs x 6

- Tricep Pressdowns

40lbs x 10reps

40lbs x 10

60lbs x 8

60lbs x 8

80lbs x 6

- 1 arm Tricep Pulldowns

15lbs x 10reps

15lbs x 10

20lbs x 8

20lbs x 8

25lbs x 6

Tennessee Mike

08-26-2008, 12:24 PM

Your consistently getting stronger,that is all you can ask for.I was looking at some of your older posts and you trained to failure alot.Thats fine sometimes,but its real hard to tell progression that way.If your weights are going up every cycle,then you KNOW you are getting bigger/stronger.Whats also important is staying with a routine for a good period of time.Consistency is key.Alot of times we get tired,or frustrated with our routine and we second guess it.You need to get negative thought like that out of your head and carry on.You will hit plateaus eventually,and you will deal with them accordingly.Your doing a hell of a job so far.

Zorachus

08-26-2008, 07:45 PM

Thanks...after my workout today I was thinking yeah I can lift these final sets not with ease but also not ball busting either, yes they are tough the 5th final sets but I do feel like I can add more weight yet again next time.

So I am making little progress step by step, but over weeks and then months I guess it is something ? I am getting little bigger too, just need to keep eating, but also my gut sometimes is a little belly, not a nice flat hard stomach either.

I think I should stick with this routine even into next year for sure, taking one week off for deload and rinse and repeat ?

Tennessee Mike

08-27-2008, 07:21 AM

6 months is good for a routine.And remember,you can always lose the unwanted weight later.Once the winter comes,you will gain weight naturally.Its better to bulk a little,then cut.I have quite a few years of bodybuilding contest dieting so I can always help you out with a cut.For now its all about trying to add as much muscle as possible.

Zorachus

08-28-2008, 07:24 PM

DAY3 = BACK/BICEPS of PHASE2 = Keep this weight until Aug 27th

Friday 08/22/08

- Deadlift's

75lbs x 10

95lbs x 5

105lbs x 5

125lbs x 5

135lbs x 3

- Lat Pull Down = Underhand grip pull down to lower chest

80lbs x 10reps

100lbs x 5

110lbs x 5

120lbs x 5

130lbs x 5

- Dumbbell bent-rows

35lbs x 10reps

40lbs x 5

40lbs x 5

50lbs x 5

50lbs x 5

- Barbell Curl's = slow good form, keep this weight 09/11

30lbs x 10reps

30lbs x 10

40lbs x 8

45lbs x 8

55lbs x 6

- Dumbbell preacher curls. = Keep this weight 09/11

20lbs x 10reps

20lbs x 10

25lbs x 8

30lbs x 8

35lbs x 6

Zorachus

08-28-2008, 08:56 PM

I feel like a locomotive train, gaining steam. I can keep adding weight almost every workout and handle it. My last 5th sets are tough but never really ball busting, don't get me wrong they are freaking hard sets, but I also don't want to add too much weight each day so I end up hurting myself or puling a muscle. I am happy adding 5-10lbs each workout on a regular basis, and over time it adds up, and I feel stronger doing it this way, a little at a time :)

I should get bigger muscles doing it this way ?? Just need to keep eating well, but dang that little belly that has popped up the last couple of months :scratch:

Zorachus

08-30-2008, 11:06 AM

DAY5 LEGS = Phase2

Saturday 08/30/08

- Squats;

125lbs x 10reps

155lbs x 5

175lbs x 5

225lbs x 5

235lbs x 5

- Stiff Leg Deadlifts

55lbs x 10reps

65lbs x 5

65lbs x 5

75lbs x 5

75lbs x 5

- Leg Extensions

60lbs x 10reps

60lbs x 10

65lbs x 8

65lbs x 8

70lbs x 6

- Crunches;

4 x 15reps

Zorachus

08-30-2008, 11:13 AM

DAY6 or DAY1 = CHEST/PUSH of PHASE2

Sunday 08/31/08

EVERY OTHER WORKOUT SWITCH OFF BETWEEN MACHINE BENCH PRESS AND BARBELL INCLINE PRESS

- Barbell Bench Press

125lbs x 10reps

175lbs x 5

195lbs x 5

225lbs x 5

235lbs x 3

- Dumbbell Fly's

20lbs ea dumbbell x 10reps

20lbs x 10

25lbs x 8

25lbs x 8

30lbs x 6

- Military Machine Press

80lbs x 10reps

120lbs x 5

130lbs x 5

140lbs x 5

150lbs x 3

- SIDE Dumbbell Laterals

12lbs each dumbbell x 10reps

12lbs x 10

15lbs x 8

15lbs x 8

20lbs x 6

- Tricep Pressdowns

45lbs x 10reps

45lbs x 10

65lbs x 8

65lbs x 8

80lbs x 6

- 1 arm Tricep Pulldowns

10lbs x 10reps

10lbs x 10

15lbs x 8

15lbs x 8

20lbs x 6

Tennessee Mike

08-30-2008, 01:11 PM

if your getting stronger your getting bigger.Dont use a mirror to judge that.

Zorachus

09-01-2008, 05:35 PM

So approx one more week or so until Deload again ? I started Phase 2 on 08/10/08...so do that hard core for one month then a Deload week ??

Tennessee Mike

09-02-2008, 04:57 PM

I reccomend 3 weeks/deload.But 4 is fine.

Zorachus

09-02-2008, 07:38 PM

I reccomend 3 weeks/deload.But 4 is fine.

Oh I see...so in one full month I get the hardcore workout plus the deload, all in four weeks ? That makes sense I guess, otherwise I am doing it all in 5 weeks ?

Well I have a workout tonight for BACK, should I just continue once more with hardcore. Maybe wait until next workout my LEG day and start Deloading on the 4th ??

And again the deload is like 4 sets doing 15 reps, 12, 12, and 10 ? And then reduce all weights by 25% less ??

Zorachus

09-02-2008, 07:41 PM

DAY3 = BACK/BICEPS of PHASE2

Tuesday 09/02/08

- Deadlift's

80lbs x 10

100lbs x 5

110lbs x 5

130lbs x 5

140lbs x 3

- Lat Pull Down = Underhand grip pull down to lower chest

85lbs x 10reps

105lbs x 5

115lbs x 5

125lbs x 5

135lbs x 5

- Dumbbell bent-rows

35lbs x 10reps

40lbs x 5

40lbs x 5

50lbs x 5

50lbs x 5

- Barbell Curl's

30lbs x 10reps

30lbs x 10

40lbs x 8

45lbs x 8

55lbs x 6

- Dumbbell preacher curls

20lbs x 10reps

20lbs x 10

25lbs x 8

30lbs x 8

35lbs x 6

Tennessee Mike

09-04-2008, 08:45 AM

Deload doesnt have a rep scheme.Just train by feel.Again the point is to take a rest and give your ligaments,tendons,joints a break.High reps/low weight is a good rule of thumb.But by all means,train by feel that week.Dont have a gameplan,just do what you want.Different exercises,etc

Zorachus

09-04-2008, 05:26 PM

Deload doesnt have a rep scheme.Just train by feel.Again the point is to take a rest and give your ligaments,tendons,joints a break.High reps/low weight is a good rule of thumb.But by all means,train by feel that week.Dont have a gameplan,just do what you want.Different exercises,etc

I understand thanks...but it works best for me if I spell it out, otherwise will not do anything really LOL or just screw it up

Zorachus

09-04-2008, 05:29 PM

DAY5 LEGS = DELOAD

Saturday 08/30/08

- Squats;

90lbs x 15reps

115lbs x 12

115lbs x 12

175lbs x 10

175lbs x 10

- Stiff Leg Deadlifts

40lbs x 15reps

50lbs x 12

50lbs x 12

60lbs x 10

60lbs x 10

- Leg Extensions

45lbs x 15reps

45lbs x 12

50lbs x 12

50lbs x 10

55lbs x 10

- Crunches;

4 x 15reps

Zorachus

09-04-2008, 05:35 PM

DAY1 CHEST/SHOULDERS = Deload

Friday 09/05/08

- Barbell Incline Press

55lbs ea x 15

80lbs x 12

100lbs x 10

- Dumbbell Fly's

10lbs ea dumbbell x 15reps

12lbs x 12

20lbs x 10

- Military Machine Press

60lbs x 15reps

95lbs x 12

115lbs x 10

- SIDE Dumbbell Laterals

10lbs each dumbbell x 15reps

12lbs x 12

15lbs x 10

- Tricep Pressdowns

30lbs x 15reps

35lbs x 12

60lbs x 10

Tennessee Mike

09-05-2008, 12:45 PM

Are you doing any cardio/conditioning work?

Zorachus

09-05-2008, 06:25 PM

Are you doing any cardio/conditioning work?

I have not really been doing any cardio at all this whole Summer, and nice little belly.

But just got my mountain bike back from shop my buddy owns, spent like $600 bones = ouch !! ( which should have been way more ) on repairs/upgrades, new helmet, safety glasses, etc...

Anyways I used to be a big time cross country biker, riding on the horse trails and through the forest. But getting married, building a house, working, baby, etc...stopped that years ago. Well now first time in like 6 years I plan to get back into dirt riding again.

Like 3 days per week. Twice a week will be after a workout for short ride like 20min but never after a LEG day. And then a 3rd long ride once per week deep in the woods.

What is your opinion ?

Tennessee Mike

09-06-2008, 03:28 PM

Anything is good.Nothing too strenuous,because it will hamper your muscle building and recovery.I do 20-30 minutes/4 days a week on a treadmill,bike,elyptical.Just to get the heart rate up.I dont do it to burn calories,but to be in better cardiovascular shape.Remember,the heart is a muscle.

Zorachus

09-06-2008, 07:53 PM

Anything is good.Nothing too strenuous,because it will hamper your muscle building and recovery.I do 20-30 minutes/4 days a week on a treadmill,bike,elyptical.Just to get the heart rate up.I dont do it to burn calories,but to be in better cardiovascular shape.Remember,the heart is a muscle.

I agree...need to give the heart and lungs a good workout. What is your opinion on biking do it right before workout or right after workout ??

Zorachus

09-07-2008, 01:12 PM

DAY3 = Deload

Sunday 09/07/08

- Lat Pull Down = Underhand grip pull down to lower chest

60lbs x 15reps

80lbs x 12

80lbs x 12

100lbs x 10

- Dumbbell bent-rows

25lbs x 15reps

30lbs x 12

30lbs x 12

40lbs x 10

- Barbell Curl's

20lbs x 15reps

30lbs x 12

30lbs x 12

40lbs x 10

- Dumbbell preacher curls

12lbs x 15reps

15lbs x 12

15lbs x 12

20lbs x 10

- Deadlift's

60lbs x 5

70lbs x 5

90lbs x 5

Tennessee Mike

09-07-2008, 05:54 PM

Always after.Dont tire yourself for your workouts

Zorachus

09-08-2008, 09:08 PM

DAY5 LEGS = Phase3

Tuesday 09/08/08

- Squats;

125lbs x 10reps

155lbs x 5

175lbs x 5

225lbs x 5

235lbs x 5

- Stiff Leg Deadlifts

55lbs x 10reps

65lbs x 5

65lbs x 5

75lbs x 5

75lbs x 5

- Leg Extensions

60lbs x 10reps

60lbs x 10

65lbs x 8

65lbs x 8

70lbs x 6

- Crunches;

4 x 15reps

Zorachus

09-08-2008, 09:11 PM

DAY7 or DAY1 = CHEST/PUSH of PHASE3

Thursday 09/11/08

EVERY OTHER WORKOUT SWITCH OFF BETWEEN MACHINE BENCH PRESS AND BARBELL INCLINE PRESS

- Barbell Bench Press

125lbs x 10reps

155lbs x 5

195lbs x 5

205lbs x 5

215lbs x 3

- Dumbbell Fly's

20lbs ea dumbbell x 10reps

20lbs x 10

25lbs x 8

25lbs x 8

30lbs x 6

- Military Machine Press

80lbs x 10reps

110lbs x 5

120lbs x 5

130lbs x 5

135lbs x 3

- SIDE Dumbbell Laterals

12lbs each dumbbell x 10reps

12lbs x 10

15lbs x 8

15lbs x 8

20lbs x 6

- Tricep Pressdowns

40lbs x 10reps

40lbs x 10

60lbs x 8

60lbs x 8

80lbs x 6

- 1 arm Tricep Pulldowns

10lbs x 10reps

10lbs x 10

15lbs x 8

15lbs x 8

20lbs x 6

Zorachus

09-12-2008, 07:13 AM

DAY3 = BACK/BICEPS of PHASE3

Friday 09/12/08

- Deadlift's

80lbs x 10

100lbs x 5

110lbs x 5

130lbs x 5

140lbs x 3

- Lat Pull Down = Underhand grip pull down to lower chest

85lbs x 10reps

105lbs x 5

115lbs x 5

125lbs x 5

135lbs x 5

- Barbell bent-rows

60lbs x 10reps

80lbs x 5

80lbs x 5

100lbs x 5

100bs x 5

- Barbell Curl's

30lbs x 10reps

30lbs x 10

40lbs x 8

45lbs x 8

55lbs x 6

- Dumbbell preacher curls

20lbs x 10reps

20lbs x 10

25lbs x 8

30lbs x 8

35lbs x 6

Zorachus

09-14-2008, 04:00 PM

DAY5 LEGS = Phase3

Sunday 09/14/08

- Squats;

130lbs x 10reps

160lbs x 5

180lbs x 5

230lbs x 5

240lbs x 5

- Stiff Leg Deadlifts

55lbs x 10reps

65lbs x 5

65lbs x 5

75lbs x 5

75lbs x 5

- Leg Extensions

65lbs x 10reps

65lbs x 10

70lbs x 8

70lbs x 8

75lbs x 6

- Crunches;

4 x 15reps

Zorachus

09-14-2008, 04:02 PM

DAY6 or DAY1 = CHEST/PUSH of PHASE3

Monday 09/15/08

EVERY OTHER WORKOUT SWITCH OFF BETWEEN MACHINE BENCH PRESS AND BARBELL INCLINE PRESS

- Barbell Incline Press = KEEP THIS WEIGHT UNTIL 09/28

80lbs ea x 10

110lbs x 5

120lbs x 5

130lbs x 5

140lbs x 3

- Dumbbell Fly's

15lbs ea dumbbell x 10reps

15lbs x 10

20lbs x 8

20lbs x 8

25lbs x 6

- Military Machine Press

80lbs x 10reps

110lbs x 5

120lbs x 5

130lbs x 5

140lbs x 3

- FRONT Dumbbell Laterals = switch between SIDE

10lbs each dumbbell x 10reps

10lbs x 10

12lbs x 8

12lbs x 8

15lbs x 6

- Tricep Pressdowns

40lbs x 10reps

40lbs x 10

65lbs x 8

65lbs x 8

80lbs x 6

- 1 arm Tricep Pulldowns

10lbs x 10reps

10lbs x 10

15lbs x 8

15lbs x 8

20lbs x 6

Zorachus

09-17-2008, 06:56 AM

DAY3 = BACK/BICEPS of PHASE3

Wednesday 09/17/08

- Deadlift's

85lbs x 10

105lbs x 5

115lbs x 5

135lbs x 5

145lbs x 3

- Lat Pull Down = Underhand grip pull down to lower chest

90lbs x 10reps

110lbs x 5

120lbs x 5

130lbs x 5

140lbs x 5

- Barbell bent-rows

65lbs x 10reps

85lbs x 5

85lbs x 5

105lbs x 5

105bs x 5

- Barbell Curl's

30lbs x 10reps

30lbs x 10

40lbs x 8

40lbs x 8

60lbs x 6

- Dumbbell preacher curls

20lbs x 10reps

20lbs x 10

25lbs x 8

25lbs x 8

35lbs x 6

Tennessee Mike

09-17-2008, 07:11 AM

Lookin good.Weights are goin up.I like it.

Zorachus

09-24-2008, 09:59 AM

DAY6 or DAY1 = CHEST/PUSH of PHASE3

Wednesday 09/23/08

EVERY OTHER WORKOUT SWITCH OFF BETWEEN MACHINE BENCH PRESS AND BARBELL INCLINE PRESS

- Barbell Press = Doing real barbell no machine this time

100lbs ea x 10

120lbs x 5

130lbs x 5

150lbs x 5

160lbs x 3

- Dumbbell Fly's

15lbs ea dumbbell x 10reps

15lbs x 10

20lbs x 8

20lbs x 8

25lbs x 6

- Military Machine Press

75lbs x 10reps

105lbs x 5

115lbs x 5

125lbs x 5

135lbs x 3

- SIDE Dumbbell Laterals = switch between SIDE

10lbs each dumbbell x 10reps

10lbs x 10

12lbs x 8

12lbs x 8

15lbs x 6

- Tricep Pressdowns

40lbs x 10reps

40lbs x 10

65lbs x 8

65lbs x 8

80lbs x 6

- 1 arm Tricep Pulldowns

10lbs x 10reps

10lbs x 10

15lbs x 8

15lbs x 8

20lbs x 6

chrisco915

09-24-2008, 10:24 AM

Freaking hell yeah! Now we are talking. Where did you get this workout?

Tennessee Mike

09-24-2008, 11:00 AM

Where you been man.I thought you quit on me?lol

Zorachus

09-24-2008, 11:35 AM

Where you been man.I thought you quit on me?lol

In New York visiting in-laws :) Showing off my cutie 6 month old daughter "Hana" to her great grandmother.

Now back busting balls to get bigger, was like one week off I didn't want to take, but they live in sticks no place to lift there

Zorachus

09-24-2008, 11:39 AM

Freaking hell yeah! Now we are talking. Where did you get this workout?

Thanks to T. Mike for most of this workout...but the first few pages are from the "Omega Project" on another forum, then Mike came in and fixed it for me.

Now doing Mike's version for two months and getting bigger faster than ever before, but safely and no injuries, take it slow week by week and in 6 months time per Mike should be much bigger than when started

Zorachus

09-26-2008, 07:13 AM

DAY3 = BACK/BICEPS of PHASE3

Friday 09/26/08

- Deadlift's

85lbs x 10

105lbs x 5

115lbs x 5

135lbs x 5

145lbs x 3

- Lat Pull Down = Underhand grip pull down to lower chest

90lbs x 10reps

110lbs x 5

120lbs x 5

130lbs x 5

140lbs x 5

- Barbell bent-rows

65lbs x 10reps

85lbs x 5

85lbs x 5

95lbs x 5

95bs x 5

- Barbell Curl's

30lbs x 10reps

30lbs x 10

40lbs x 8

40lbs x 8

60lbs x 6

- Dumbbell preacher curls

20lbs x 10reps

20lbs x 10

25lbs x 8

25lbs x 8

35lbs x 6

Zorachus

09-28-2008, 05:08 PM

DAY5 LEGS = Phase3

Sunday 09/28/08

- Squats;

130lbs x 10reps

160lbs x 5

180lbs x 5

230lbs x 5

240lbs x 5

- Stiff Leg Deadlifts

55lbs x 10reps

65lbs x 5

65lbs x 5

75lbs x 5

75lbs x 5

- Leg Extensions

65lbs x 10reps

65lbs x 10

70lbs x 8

70lbs x 8

75lbs x 6

- Crunches;

4 x 15reps

Zorachus

09-28-2008, 05:27 PM

DAY6 or DAY1 = CHEST/PUSH of PHASE3

Monday 09/29/08 = WEDDING ANNIVERSARY :)

EVERY OTHER WORKOUT SWITCH OFF BETWEEN MACHINE BENCH PRESS AND BARBELL INCLINE PRESS

- Barbell Incline Press = KEEP THIS WEIGHT UNTIL 10/13

85lbs ea x 10

115lbs x 5

125lbs x 5

135lbs x 5

145lbs x 3

- Dumbbell Fly's

15lbs ea dumbbell x 10reps

15lbs x 10

20lbs x 8

20lbs x 8

25lbs x 6

- Military Machine Press

80lbs x 10reps

110lbs x 5

120lbs x 5

130lbs x 5

140lbs x 3

- FRONT Dumbbell Laterals = switch between SIDE

10lbs each dumbbell x 10reps

10lbs x 10

12lbs x 8

12lbs x 8

15lbs x 6

- Tricep Pressdowns

40lbs x 10reps

40lbs x 10

65lbs x 8

65lbs x 8

80lbs x 6

- 1 arm Tricep Pulldowns

10lbs x 10reps

15lbs x 8

20lbs x 6

- Cardio

18sets of stairs

Zorachus

09-29-2008, 07:46 AM

Whats your opinion of time for each rep ? I am doing like 1-2 seconds on the push, and let it down a little slower like 2-3 seconds ? Is that the best for building size or don't get too technical about this ?

Also what about holding at the top for 1 sec or keep it fluid and moving ?

Zorachus

10-01-2008, 06:47 AM

DAY3 = BACK/BICEPS of PHASE3

Wednesday 10/01/08

- Deadlift's

80lbs x 10

110lbs x 5

120lbs x 5

140lbs x 5

150lbs x 3

- Lat Pull Down = Underhand grip pull down to lower chest

90lbs x 10reps

115lbs x 5

125lbs x 5

135lbs x 5

145lbs x 5

- Barbell bent-rows

70lbs x 10reps

90lbs x 5

90lbs x 5

100lbs x 5

100bs x 5

- Barbell Curl's = Keep this weight until 10/15 Deload

35lbs x 10reps

35lbs x 10

45lbs x 8

45lbs x 8

55lbs x 6

- Dumbbell preacher curls

25lbs x 10reps

30lbs x 8

35lbs x 6

- Cardio

12 sets of stairs

Zorachus

10-04-2008, 12:46 PM

DAY6 or DAY1 = CHEST/PUSH of PHASE3

Monday 09/29/08 = WEDDING ANNIVERSARY

EVERY OTHER WORKOUT SWITCH OFF BETWEEN MACHINE BENCH PRESS AND BARBELL INCLINE PRESS

- Barbell Press = Doing real barbell no machine this time

105lbs ea x 10

125lbs x 5

135lbs x 5

155lbs x 5

165lbs x 3

- Dumbbell Fly's

20lbs ea dumbbell x 10reps

20lbs x 10

25lbs x 8

25lbs x 8

30lbs x 6

- Military Machine Press

85lbs x 10reps

115lbs x 5

125lbs x 5

135lbs x 5

145lbs x 3

- FRONT Dumbbell Laterals = switch between SIDE

12lbs each dumbbell x 10reps

12lbs x 10

15lbs x 8

15lbs x 8

20lbs x 6

- Tricep Pressdowns

40lbs x 10reps

40lbs x 10

65lbs x 8

65lbs x 8

80lbs x 6

- 1 arm Tricep Pulldowns

10lbs x 10reps

15lbs x 8

20lbs x 6

- Cardio

18sets of stairs

Zorachus

10-06-2008, 07:22 AM

DAY3 = BACK/BICEPS of PHASE3

Monday 10/06/08

- Deadlift's

85lbs x 10

115lbs x 5

125lbs x 5

145lbs x 5

155lbs x 3

- Lat Pull Down = Underhand grip pull down to lower chest

95lbs x 10reps

120lbs x 5

130lbs x 5

140lbs x 5

150lbs x 5

- Barbell bent-rows

75lbs x 10reps

95lbs x 5

95lbs x 5

105lbs x 5

105bs x 5

- Barbell Curl's = Keep this weight until in November

35lbs x 10reps

35lbs x 10

45lbs x 8

45lbs x 8

55lbs x 6

- Dumbbell preacher curls

20lbs x 10reps

25lbs x 8

35lbs x 6

- Cardio

12 sets of stairs

Zorachus

10-08-2008, 07:57 PM

DAY5 LEGS = Phase3

Wednesday 10/08/08

- Squats;

130lbs x 10reps

170lbs x 5

190lbs x 5

240lbs x 5

250lbs x 5

- Stiff Leg Deadlifts

55lbs x 10reps

65lbs x 5

65lbs x 5

75lbs x 5

75lbs x 5

- Leg Extensions

65lbs x 10reps

65lbs x 10

70lbs x 8

70lbs x 8

75lbs x 6

- Crunches;

4 x 15reps

Zorachus

10-08-2008, 08:00 PM

DAY6 or DAY1 = CHEST/PUSH of PHASE3

Thursday 10/09/08

EVERY OTHER WORKOUT SWITCH OFF BETWEEN MACHINE BENCH PRESS AND BARBELL INCLINE PRESS

- Barbell Incline Press = KEEP THIS WEIGHT UNTIL 10/13

90lbs ea x 10

120lbs x 5

130lbs x 5

140lbs x 5

145lbs x 3

- Dumbbell Fly's

15lbs ea dumbbell x 10reps

15lbs x 10

20lbs x 8

20lbs x 8

25lbs x 6

- Military Machine Press

90lbs x 10reps

120lbs x 5

130lbs x 5

140lbs x 5

150lbs x 3

- FRONT Dumbbell Laterals = switch between SIDE

12lbs each dumbbell x 10reps

12lbs x 10

15lbs x 8

15lbs x 8

20lbs x 6

- Tricep Pressdowns

40lbs x 10reps

40lbs x 10

65lbs x 8

65lbs x 8

80lbs x 6

- 1 arm Tricep Pulldowns

10lbs x 10reps

15lbs x 8

20lbs x 6

- Cardio

18sets of stairs

Zorachus

10-11-2008, 07:59 AM

DAY3 = BACK/BICEPS of PHASE3

Saturday 10/11/08

- Deadlift's

90lbs x 10

120lbs x 5

130lbs x 5

140lbs x 5

160lbs x 3

- Lat Pull Down = Underhand grip pull down to lower chest

100lbs x 10reps

125lbs x 5

135lbs x 5

145lbs x 5

155lbs x 5

- Barbell bent-rows

80lbs x 10reps

100lbs x 5

100lbs x 5

110lbs x 5

110lbs x 5

- Barbell Curl's = Keep this weight until in November

35lbs x 10reps

35lbs x 10

45lbs x 8

45lbs x 8

55lbs x 6

- Dumbbell preacher curls

20lbs x 10reps

25lbs x 8

35lbs x 6

- Cardio

18 sets of stairs

Tennessee Mike

10-11-2008, 02:02 PM

Good job dude.Youve added 30lbs to your deadlift since July.Thats good progress.Your obviously responding well to this.

Zorachus

10-13-2008, 06:16 PM

DAY5 LEGS = Phase3

Monday 10/13/08

- Squats;

140lbs x 10reps

180lbs x 5

200lbs x 5

250lbs x 5

260lbs x 5

- Crunches;

4 x 15reps

Zorachus

10-13-2008, 06:17 PM

DAY6 or DAY1 = CHEST/PUSH of PHASE3

Tuesday 10/14/08 DELOAD = 30% less weight

- Barbell Press = Doing real barbell no machine this time

75lbs ea x 20

90lbs x 12

95lbs x 8

115lbs x 6

- Dumbbell Fly's

12lbs ea dumbbell x 20reps

15lbs x 12

20lbs x 8

25lbs x 6

- Military Machine Press

60lbs x 20reps

80lbs x 12

90lbs x 8

105lbs x 6

- SIDE Dumbbell Laterals

10lbs x 20

12lbs x 12

15lbs x 8

15lbs x 6

- Tricep Pressdowns

30lbs x 20reps

40lbs x 12

45lbs x 8

60lbs x 6

- Cardio

18sets of stairs

Zorachus

10-15-2008, 07:26 PM

DAY3 = BACK/BICEPS of PHASE3

Thursday 10/16/08 DELOAD = 30% less weight

- Deadlift's

65lbs x 20

85lbs x 12

115lbs x 8

- Lat Pull Down = Underhand grip pull down to lower chest

70lbs x 20reps

90lbs x 12

100lbs x 8

110lbs x 6

- Barbell bent-rows

55lbs x 20reps

70lbs x 12

75lbs x 8

80lbs x 6

- Barbell Curl's = Keep this weight until in November

25lbs x 20reps

30lbs x 12

35lbs x 8

40lbs x 6

- Dumbbell preacher curls

15lbs x 20reps

20lbs x 12

20lbs x 8

25lbs x 8

- Cardio

18 sets of stairs

Zorachus

10-18-2008, 08:03 AM

DAY5 LEGS = Phase3

Saturday 10/17/08 DELOAD = 30% less weight

- Squats;

100lbs x 20reps

130lbs x 12

140lbs x 8

180lbs x 6

- Crunches;

4 x 15reps

Tennessee Mike

10-18-2008, 08:04 AM

How are you feeling bro?

Zorachus

10-18-2008, 09:21 AM

How are you feeling bro?

Pretty good actually...Will be ready to start Phase 4 next week, doing DELOAD this week.

Anything to change or add for the next phase ? I might add back the Dumbbell Shoulder Shrugs on PULL Day ?

One thing I hate is the extra little belly I have put on while gaining weight. I mean my coworkers say my arms have gotten bigger, shoulders more broad, and chest a little filled out, but my stomach has also increased :)

I am really not doing cardio, just due to time. I workout in morning before work and am pressed for time, lucky to just get my one hour in I need to workout every other day, adding cardio after just no time.

What can I do ??

Tennessee Mike

10-18-2008, 10:00 AM

Its like I said before man.Your doing things the correct way.Putting on size,and then take off unwanted fat.Its 10x harder to try and stay lean while gaining muscle.Plus winter is coming.No one see's you without a shirt but your wife..lol

I mean the fact that your getting a belly has nothing to do with a training routine.Its obviously the extra calories or your diet in general.Send me your current diet and I'll look at it and see if I can help you out.And I would add barbell shrugs on pull day.

Zorachus

10-19-2008, 10:46 AM

DAY6 or DAY1 = CHEST/PUSH of PHASE3

Sunday 10/18/08 DELOAD = 30% less weight

- Barbell Press = Doing real barbell no machine this time

90lbs ea x 20

100lbs x 12

110lbs x 8

120lbs x 6

- Dumbbell Fly's

12lbs ea dumbbell x 20reps

15lbs x 12

20lbs x 8

25lbs x 6

- Military Machine Press

65lbs x 20reps

85lbs x 12

95lbs x 8

115lbs x 6

- SIDE Dumbbell Laterals

10lbs x 20

12lbs x 12

15lbs x 8

15lbs x 6

- Tricep Pressdowns

30lbs x 20reps

40lbs x 12

45lbs x 8

60lbs x 6

- Cardio

18sets of stairs

Zorachus

10-20-2008, 06:43 PM

DAY3 = BACK/BICEPS of PHASE3

Tuesday 10/21/08 DELOAD = 30% less weight

- Deadlift's

70lbs x 15

90lbs x 10

120lbs x 8

- Lat Pull Down = Underhand grip pull down to lower chest

75lbs x 20reps

95lbs x 12

105lbs x 8

115lbs x 6

- Barbell bent-rows

60lbs x 20reps

75lbs x 12

80lbs x 8

85lbs x 6

- Barbell Curl's = Keep this weight until in November

25lbs x 20reps

30lbs x 12

35lbs x 8

40lbs x 6

- Dumbbell preacher curls

15lbs x 20reps

20lbs x 12

20lbs x 8

25lbs x 8

- Cardio

18 sets of stairs

Zorachus

10-23-2008, 07:27 PM

DAY5 LEGS = Phase3

Thursday 10/23/08 DELOAD = 30% less weight

- Squats;

110lbs x 20reps

140lbs x 12

150lbs x 10

190lbs x 8

- Crunches;

4 x 15reps

Zorachus

10-24-2008, 07:02 AM

DAY1 = CHEST/PUSH of PHASE4

Friday 10/24/08

EVERY OTHER WORKOUT SWITCH OFF BETWEEN MACHINE BENCH PRESS AND BARBELL INCLINE PRESS

- Barbell Incline Press = KEEP THIS WEIGHT UNTIL 10/13

90lbs ea x 10

120lbs x 5

130lbs x 5

140lbs x 5

145lbs x 3

- Dumbbell Fly's

15lbs ea dumbbell x 10reps

15lbs x 10

20lbs x 8

20lbs x 8

25lbs x 6

- Military Machine Press

90lbs x 10reps

110lbs x 5

120lbs x 5

130lbs x 5

140lbs x 3

- FRONT Dumbbell Laterals = switch between SIDE

12lbs each dumbbell x 10reps

12lbs x 10

15lbs x 8

15lbs x 8

20lbs x 6

- Tricep Pressdowns

35lbs x 10reps

35lbs x 10

60lbs x 8

60lbs x 8

75lbs x 6

- 1 arm Tricep Pulldowns

10lbs x 10reps

15lbs x 8

20lbs x 6

- Cardio

18sets of stairs

Zorachus

10-26-2008, 11:32 AM

DAY3 = BACK/BICEPS of PHASE4

Sunday 10/26/08

- Deadlift's

85lbs x 10

110lbs x 5

120lbs x 5

130lbs x 5

140lbs x 3

- Lat Pull Down = Overhand grip pull down to lower chest

70lbs x 10reps

90lbs x 5

100lbs x 5

110lbs x 5

120lbs x 5

- Barbell bent-rows

70lbs x 10reps

80lbs x 5

80lbs x 5

90lbs x 5

90lbs x 5

- Barbell Curl's = Keep this weight until in November 17th

30lbs x 10reps

30lbs x 10

40lbs x 8

40lbs x 8

50lbs x 6

- Dumbbell preacher curls

15lbs x 10reps

20lbs x 8

25lbs x 6

- Barbell Shrugs

60lbs x 10reps

60lbs x 10

70lbs x 8

70lbs x 8

90lbs x 6

- Cardio

18 sets of stairs

Zorachus

10-28-2008, 07:27 PM

DAY5 LEGS = Phase4

Tuesday 10/28/08

- Squats;

130lbs x 10reps

170lbs x 5

190lbs x 5

240lbs x 5

250lbs x 5

- Crunches;

4 x 15reps

Zorachus

10-28-2008, 07:30 PM

DAY1 = CHEST/PUSH of PHASE4

Wednesday 10/29/08

EVERY OTHER WORKOUT SWITCH OFF BETWEEN MACHINE BENCH PRESS AND BARBELL INCLINE PRESS

- Barbell Press = Doing real barbell no machine this time

100lbs ea x 10

120lbs x 5

130lbs x 5

140lbs x 5

150lbs x 3

- Dumbbell Fly's

20lbs ea dumbbell x 10reps

20lbs x 10

25lbs x 8

25lbs x 8

30lbs x 6

- Military Machine Press

90lbs x 10reps

115lbs x 5

125lbs x 5

135lbs x 5

145lbs x 3

- SIDEDumbbell Laterals = switch between SIDE

12lbs each dumbbell x 10reps

12lbs x 10

15lbs x 8

15lbs x 8

20lbs x 6

- Tricep Pressdowns

40lbs x 10reps

40lbs x 10

65lbs x 8

65lbs x 8

75lbs x 6

- 1 arm Tricep Pulldowns

10lbs x 10reps

15lbs x 8

20lbs x 6

- Cardio

18sets of stairs

Zorachus

10-31-2008, 07:29 AM

DAY3 = BACK/BICEPS of PHASE4

Friday 10/31/08

- Deadlift's

90lbs x 10

115lbs x 5

125lbs x 5

135lbs x 5

145lbs x 3

- Lat Pull Down = Overhand grip pull down to lower chest

75lbs x 10reps

95lbs x 5

105lbs x 5

115lbs x 5

125lbs x 5

- Barbell bent-rows

70lbs x 10reps

80lbs x 5

80lbs x 5

90lbs x 5

90lbs x 5

- Barbell Curl's = Keep this weight until in November 17th

30lbs x 10reps

30lbs x 10

40lbs x 8

40lbs x 8

50lbs x 6

- Dumbbell preacher curls

15lbs x 10reps

20lbs x 8

25lbs x 6

- Dumbbell Shrugs

30lbs x 10reps

30lbs x 10

35lbs x 8

35lbs x 8

40lbs x 6

- Cardio

18 sets of stairs

Zorachus

11-03-2008, 07:05 AM

DAY1 = CHEST/PUSH of PHASE4

Monday 11/03/08

EVERY OTHER WORKOUT SWITCH OFF BETWEEN MACHINE BENCH PRESS AND BARBELL INCLINE PRESS

- Barbell Incline Press = KEEP THIS WEIGHT UNTIL 11/17 Deload

90lbs ea x 10

125lbs x 5

135lbs x 5

145lbs x 5

150lbs x 3

- Dumbbell Fly's

15lbs ea dumbbell x 10reps

15lbs x 10

20lbs x 8

20lbs x 8

25lbs x 6

- Military Machine Press = Keep this weight Nov 17th until Deload

90lbs x 10reps

120lbs x 5

130lbs x 5

140lbs x 5

150lbs x 3

- SIDEDumbbell Laterals = switch between SIDE

12lbs each dumbbell x 10reps

12lbs x 10

15lbs x 8

15lbs x 8

20lbs x 6

- Tricep Pressdowns

45lbs x 10reps

45lbs x 10

65lbs x 8

65lbs x 8

75lbs x 6

- 1 arm Tricep Pulldowns

10lbs x 10reps

15lbs x 8

15lbs x 8

20lbs x 6

- Cardio

18sets of stairs

Zorachus

11-05-2008, 03:21 PM

DAY3 = BACK/BICEPS of PHASE4

Wednesday 11/05/08

- Deadlift's

90lbs x 10

120lbs x 5

130lbs x 5

140lbs x 5

150lbs x 3

- Lat Pull Down = Overhand grip pull down to lower chest

80lbs x 10reps

100lbs x 5

110lbs x 5

120lbs x 5

130lbs x 5

- Barbell bent-rows

75lbs x 10reps

85lbs x 5

85lbs x 5

95lbs x 5

95lbs x 5

- Barbell Curl's = Keep this weight until in November 17th

30lbs x 10reps

30lbs x 10

40lbs x 8

40lbs x 8

50lbs x 6

- Dumbbell preacher curls

15lbs x 10reps

20lbs x 8

25lbs x 6

- Dumbbell Shrugs

35lbs x 10reps

35lbs x 10

40lbs x 8

40lbs x 8

50lbs x 6

- Cardio

18 sets of stairs

Zorachus

11-07-2008, 08:27 PM

DAY 1 BACK

Friday 11/07/08

- Barbell Bent-Rows

35lbs x 20reps

40lbs x 15

45lbs x 10

60lbs x 6

40lbs x 10 = Right away after 4th set / Perfect slow form

- Lat Machine Pulldowns

50lbs x 20reps

55lbs x 15

60lbs x 10

80lbs x 6

50lbs x 10

- Deadlift's

60lbs x 10reps

65lbs x 5

75lbs x 5

100lbs x 5

130lbs x 5

- Dumbbell Bent-Rows

25lbs x 20reps

30lbs x 15

35lbs x 10

40lbs x 6

30lbs x 10

- Dumbbell Shrugs

30lbs each dumbbell x 20reps

30lbs x 15

35lbs x 10

35lbs x 6

30lbs x 10

Zorachus

11-07-2008, 08:28 PM

OMEGA Phase 1

DAY2 DELTOIDS

Saturday 11/08/08

- Barbell Bench Press

100lbs x 20reps = Nice and slow

110lbs x 15

120lbs x 10

- Military Machine Press

60lbs x 20reps

65lbs x 15

70lbs x 10

90lbs x 6

65lbs x 10 = Do final set right away / Perfect slow form

- Side Dumbbell Laterals

10lbs each dumbbell x 20reps

10lbs x 15

12lbs x 10

15lbs x 6

10lbs x 10

- Tricep Pressdowns = one arm

10lbs x 20reps

10lbs x 15

15lbs x 10

15lbs x 6

10lbs x 10

- Tricep Pressdowns

30lbs x 20reps

30lbs x 15

40lbs x 10

50lbs x 6

30lbs x 10

Zorachus

11-07-2008, 08:29 PM

OMEGA PHASE 1

CARDIO

Day 3 OFF Lifting

Sunday 11/09/08

Zorachus

11-07-2008, 08:32 PM

PHASE 1

DAY4 LEGS

Monday 11/10/08

- Smith Squats;

90lbs x 20reps

100lbs x 15

120lbs x 10

140lbs x 10

170lbs x 5

- Leg Presses

45lbs x 20reps

50lbs x 15

55lbs x 10

60lbs x 10

65lbs x 5

- Crunches;

4 x 20reps

Zorachus

11-07-2008, 08:33 PM

PHASE 1

DAY5 CHEST

Tuesday 11/11/08

- Barbell Incline Press

60lbs x 20reps

70lbs x 15

80lbs x 10

110lbs x 6

70lbs x 10

- Dumbbell Fly's Flat

12lbs ea dumbbell x 20reps

15lbs x 15

20lbs x 10

25lbs x 6

15lbs x 10

- PushUps

3 sets x 15

- Preacher Dumbbell Curls = Switch off between these and right after each set do Reversed

15lbs ea Dumbbell x 20reps

15lbs x 15

20lbs x 10

25lbs x 6

- Barbell Reversed Curls = Go back and forth between each set with Dumbbell preacher

10lbs x 20reps

15lbs x 15

15lbs x 10

20lbs x 6

Zorachus

11-07-2008, 08:34 PM

Phase 1

Day6 Off

Wednesday 11/12/08

Zorachus

11-07-2008, 08:36 PM

PHASE 1

DAY1 BACK

Thursday 11/13/08 Will do this until Part2 Dec 22, then back to 5x5

- Barbell Bent-Rows

35lbs x 20reps

40lbs x 15

45lbs x 10

60lbs x 6

40lbs x 10 = Right away after 4th set / Perfect slow form

- Lat Machine Pulldowns

50lbs x 20reps

55lbs x 15

60lbs x 10

80lbs x 6

50lbs x 10

- Cable Rows

50lbs x 20reps

70lbs x 15

80lbs x 10

90lbs x 7

50lbs x F

- Dumbbell Bent-Rows

25lbs x 20reps

30lbs x 15

35lbs x 10

40lbs x 6

30lbs x 10

- Dumbbell Shrugs

30lbs each dumbbell x 20reps

30lbs x 15

35lbs x 10

35lbs x 6

30lbs x 10

Zorachus

11-13-2008, 09:28 PM

OMEGA Phase 1

DAY2 DELTOIDS

Friday 11/14/08

- Barbell Bench Press

105lbs x 20reps = Nice and slow

115lbs x 12

125lbs x 8

- Military Machine Press

60lbs x 20reps

65lbs x 12

70lbs x 10

90lbs x 8

65lbs x 8 = Do final set right away / Perfect slow form

- Side Dumbbell Laterals

10lbs each dumbbell x 20reps

10lbs x 12

12lbs x 10

15lbs x 8

10lbs x 8

- Tricep Pressdowns = one arm

10lbs x 20reps

10lbs x 12

15lbs x 10

15lbs x 8

10lbs x 8

- Tricep Pressdowns = keep for until Nov 28

35lbs x 20reps

35lbs x 12

45lbs x 10

55lbs x 8

35lbs x 8

Zorachus

11-14-2008, 06:25 PM

OMEGA PHASE 1

CARDIO

Day 3 OFF Lifting

Saturday 11/15/08

Zorachus

11-16-2008, 04:11 PM

PHASE 1

DAY4 LEGS

Monday 11/10/08

- Smith Squats;

95lbs x 20reps

105lbs x 15

125lbs x 10

145lbs x 10

175lbs x 5

- Crunches;

4 x 20reps

- Stiff Leg Deadlifts

20lbs x 20reps

25lbs x 10

30lbs x 7

25lbs x F

Zorachus

11-16-2008, 04:14 PM

PHASE 1

DAY5 CHEST

Monday 11/17/08

- Barbell Incline Press

65lbs x 20reps

75lbs x 12

85lbs x 10

105lbs x 8

75lbs x 10

- Dumbbell Fly's Flat

12lbs ea dumbbell x 20reps

15lbs x 12

20lbs x 10

25lbs x 8

15lbs x 10

- PushUps

3 sets x 15

- Preacher Dumbbell Curls = Switch off between these and right after each set do Reversed

12lbs ea Dumbbell x 20reps

15lbs x 12

20lbs x 10

25lbs x 8

- Barbell Reversed Curls = Go back and forth between each set with Dumbbell preacher

10lbs x 20reps

10lbs x 12

15lbs x 10

15lbs x 8

Zorachus

11-17-2008, 07:32 AM

PHASE1

DAY6 CARDIO

Tuesday 11/18/08

Zorachus

11-17-2008, 07:35 AM

PHASE 1

DAY1 BACK

Thursday 11/20/08 Will do this until Part2 Dec 20th

- Barbell Bent-Rows

40lbs x 20reps

45lbs x 12

50lbs x 10

65lbs x 8

45lbs x 10 = Right away after 4th set / Perfect slow form

- Lat Machine Pulldowns

55lbs x 20reps

60lbs x 12

65lbs x 10

85lbs x 8

55lbs x 10

- Cable Rows

50lbs x 20reps

60lbs x 12

70lbs x 10

80lbs x 8

60lbs x F

- Dumbbell Bent-Rows

25lbs x 20reps

30lbs x 12

35lbs x 10

40lbs x 8

30lbs x 10

- Dumbbell Shrugs

30lbs each dumbbell x 20reps

30lbs x 12

35lbs x 10

35lbs x 8

30lbs x 10

Zorachus

11-20-2008, 07:36 PM

OMEGA Phase 1

DAY2 DELTOIDS

Friday 11/14/08

- Barbell Bench Press

100lbs x 20reps = Nice and slow

120lbs x 10

130lbs x 6

- Military Machine Press

50lbs x 20reps

70lbs x 12

80lbs x 10

95lbs x 8

70lbs x 8 = Do final set right away / Perfect slow form

- Side Dumbbell Laterals

10lbs each dumbbell x 20reps

10lbs x 12

12lbs x 10

15lbs x 8

10lbs x 8

- Tricep Pressdowns = one arm

10lbs x 20reps

10lbs x 12

15lbs x 10

15lbs x 8

10lbs x 8

- Tricep Pressdowns = keep for until Nov 28

35lbs x 20reps

40lbs x 12

45lbs x 10

50lbs x 8

35lbs x 10

Zorachus

11-23-2008, 02:12 PM

DAY3 OFF

Saturday 11/23/08

Zorachus

11-23-2008, 02:13 PM

PHASE 1

DAY4 LEGS

Sunday 11/24/08

- Smith Squats;

100lbs x 20reps

120lbs x 12

130lbs x 10

150lbs x 10

180lbs x 8

- Crunches;

4 x 20reps

- Stiff Leg Deadlifts

20lbs x 20reps

25lbs x 10

30lbs x 7

25lbs x F

Zorachus

11-23-2008, 02:15 PM

PHASE 1

DAY5 CHEST

Monday 11/24/08

- Barbell Incline Press

60lbs x 20reps

65lbs x 15

70lbs x 10

80lbs x 7

60lbs x 8

- Dumbbell Fly's Flat

12lbs ea dumbbell x 20reps

15lbs x 15

15lbs x 10

20lbs x 7

15lbs x 8

- PushUps

3 sets x 15

- Preacher Dumbbell Curls = Switch off between these and right after each set do Reversed

12lbs ea Dumbbell x 20reps

15lbs x 15

20lbs x 7

25lbs x 8

- Barbell Reversed Curls = Go back and forth between each set with Dumbbell preacher

10lbs x 20reps

10lbs x 15

15lbs x 7

15lbs x 8

Zorachus

11-23-2008, 02:15 PM

PHASE1

DAY6 OFF

Tuesday 11/25/08

Zorachus

11-23-2008, 02:18 PM

PHASE 1

DAY1 BACK

Wednesday 11/25/08 Will do this until Part2 Dec 20th

- Barbell Bent-Rows

45lbs x 20reps

50lbs x 12

55lbs x 10

70lbs x 6

50lbs x 8 = Right away after 4th set / Perfect slow form

- Lat Machine Pulldowns

60lbs x 20reps

65lbs x 12

70lbs x 10

90lbs x 6

60lbs x 8

- Cable Rows

55lbs x 20reps

65lbs x 12

75lbs x 10

85lbs x 6

65lbs x 8

- Deadlifts

70lbs x 5

80lbs x 5

100lbs x 5

110lbs x 5

120lbs x 5

- Machine Shrugs

70lbs each dumbbell x 20reps

80lbs x 12

80lbs x 10

90lbs x 6

70lbs x 8

Zorachus

11-23-2008, 02:19 PM

OMEGA Phase 1

DAY2 DELTOIDS

Thursday 11/27/08

- Barbell Bench Press

105lbs x 20reps = Nice and slow

115lbs x 12

125lbs x 9

- Military Machine Press

55lbs x 20reps

65lbs x 12

75lbs x 9

85lbs x 6

55lbs x 8 = Do final set right away / Perfect slow form

- Side Dumbbell Laterals

10lbs each dumbbell x 20reps

10lbs x 12

12lbs x 9

15lbs x 6

10lbs x 8

- Tricep Pressdowns = one arm

10lbs x 20reps

10lbs x 12

15lbs x 9

15lbs x 6

10lbs x 8

- Tricep Pressdowns = keep for until Nov 28

35lbs x 20reps

40lbs x 12

45lbs x 9

50lbs x 6

35lbs x 8

Zorachus

11-29-2008, 04:00 PM

PHASE 1

DAY4 LEGS

Saturday 11/29/08

- Smith Squats;

105lbs x 20reps

115lbs x 12

125lbs x 10

135lbs x 8

185lbs x 6

- Crunches;

4 x 20reps

- Stiff Leg Deadlifts

20lbs x 20reps

25lbs x 10

30lbs x 7

25lbs x F

Zorachus

11-29-2008, 04:03 PM

PHASE 1

DAY5 CHEST

Sunday 11/30/08

- Barbell Incline Press

65lbs x 20reps

70lbs x 12

75lbs x 9

85lbs x 6

65lbs x 8

- Dumbbell Fly's Flat

12lbs ea dumbbell x 20reps

15lbs x 12

20lbs x 9

25lbs x 6

15lbs x 8

- PushUps

3 sets x 15

- Preacher Dumbbell Curls = Switch off between these and right after each set do Reversed

12lbs ea Dumbbell x 20reps

15lbs x 12

20lbs x 9

25lbs x 6

- Barbell Reversed Curls = Go back and forth between each set with Dumbbell preacher

10lbs x 20reps

15lbs x 12

20lbs x 9

25lbs x 6

Zorachus

11-30-2008, 05:21 PM

Phase 1

Day6 Cardio

Monday 12/01/08

Zorachus

11-30-2008, 05:25 PM

PHASE 1

DAY1 or 7 BACK

Tuesday 12/02/08 Will do this Phase Part2 Dec 22 then 5x5

- Barbell Bent-Rows

50lbs x 20reps

55lbs x 12

60lbs x 9

75lbs x 6

55lbs x 8 = Right away after 4th set / Perfect slow form

- Lat Machine Pulldowns

65lbs x 20reps

70lbs x 12

75lbs x 9

95lbs x 6

65lbs x 8

- Cable Rows

60lbs x 20reps

70lbs x 12

80lbs x 9

90lbs x 6

70lbs x 8

- Deadlifts 3x5

75lbs x 5

105lbs x 5

135lbs x 5

- Machine Shrugs

75lbs each dumbbell x 20reps

85lbs x 12

90lbs x 9

95lbs x 6

75lbs x 8

Zorachus

11-30-2008, 05:27 PM

OMEGA Phase 1

DAY2 DELTOIDS

Wednesday 12/03/08

- Barbell Bench Press

110lbs x 20reps = Nice and slow

120lbs x 12

130lbs x 9

- Military Machine Press

60lbs x 20reps

70lbs x 12

80lbs x 9

90lbs x 6

60lbs x 8 = Do final set right away / Perfect slow form

- Side Dumbbell Laterals

10lbs each dumbbell x 20reps

10lbs x 12

12lbs x 9

15lbs x 6

10lbs x 8

- Tricep Pressdowns = one arm

10lbs x 20reps

10lbs x 12

15lbs x 9

20lbs x 6

10lbs x 8

- Tricep Pressdowns = keep for until week of Dec 22

40lbs x 20reps

45lbs x 12

50lbs x 9

55lbs x 6

40lbs x 8

Zorachus

11-30-2008, 05:28 PM

PHASE 1

DAY4 LEGS

Friday 12/05/08

- Smith Squats;

110lbs x 20reps

120lbs x 12

140lbs x 9

190lbs x 6

- Crunches;

4 x 20reps

- Stiff Leg Deadlifts

20lbs x 20reps

25lbs x 10

30lbs x 7

25lbs x F

Zorachus

11-30-2008, 05:31 PM

PHASE 1

DAY5 CHEST

Saturday 12/06/08

- Barbell Incline Press

70lbs x 20reps

75lbs x 12

80lbs x 9

90lbs x 6

70lbs x 8

- Dumbbell Fly's Flat = Keep weight Dec 22 then 5x5

15lbs ea dumbbell x 20reps

20lbs x 12

25lbs x 9

30lbs x 6

20lbs x 8

- PushUps

3 sets x 15

- Preacher Dumbbell Curls = Switch off between these and right after each set do Reversed

12lbs ea Dumbbell x 20reps

15lbs x 12

20lbs x 9

25lbs x 6

- Barbell Reversed Curls = Go back and forth between each set with Dumbbell preacher = Keep this weight until Dec 22

15lbs x 20reps

20lbs x 12

25lbs x 9

30lbs x 6

Zorachus

12-06-2008, 08:34 AM

DAY1 = CHEST/PUSH = Bump up compound weights 12/16, Deload around 12/29

Saturday 12/06/08

EVERY OTHER WORKOUT SWITCH OFF BETWEEN MACHINE BENCH PRESS AND BARBELL INCLINE PRESS

- Barbell Press

80lbs ea x 10

100lbs x 5

110lbs x 5

120lbs x 5

130lbs x 3

- Dumbbell Fly's

15lbs ea dumbbell x 12reps

15lbs x 12

20lbs x 8

20lbs x 8

25lbs x 6

- Military Machine Press

80lbs x 10reps

100lbs x 5

110lbs x 5

120lbs x 5

130lbs x 3

- SIDEDumbbell Laterals = switch between SIDE

12lbs each dumbbell x 12reps

12lbs x 12

15lbs x 8

15lbs x 8

20lbs x 6

- Tricep Pressdowns

40lbs x 12reps

40lbs x 12

50lbs x 8

50lbs x 8

60lbs x 6

- 1 arm Tricep Pulldowns

10lbs x 12reps

15lbs x 8

20lbs x 6

Zorachus

12-06-2008, 08:34 AM

DAY2 CARDIO

Sunday 12/07/08

Zorachus

12-06-2008, 08:38 AM

DAY3 BACK/PULL = Bump up compound weights 12/16, Deload around 12/29

Monday 12/08/08

- Lat Pull Down = Overhand grip pull down to lower chest

70lbs x 10reps

90lbs x 5

100lbs x 5

110lbs x 5

120lbs x 5

- Barbell bent-rows

60lbs x 10reps

70lbs x 5

75lbs x 5

80lbs x 5

85lbs x 5

- Deadlift's

80lbs x 5

90lbs x 5

110lbs x 5

120lbs x 5

130lbs x 5

- Barbell Curl's

30lbs x 12reps

30lbs x 12

35lbs x 8

35lbs x 8

45lbs x 6

- Dumbbell preacher curls

15lbs x 12reps

20lbs x 8

25lbs x 6

- Dumbbell Shrugs

35lbs x 12reps

35lbs x 12

40lbs x 8

40lbs x 8

50lbs x 6

Zorachus

12-06-2008, 08:42 AM

DAY4 CARDIO

Tuesday 12/09/08

Zorachus

12-06-2008, 08:43 AM

DAY5 LEGS = Phase4

Wednesday 12/10/08

- Squats;

110lbs x 10reps

160lbs x 5

180lbs x 5

200lbs x 5

220lbs x 5

- Crunches;

4 x 15reps

- Leg Curls

40lbs x 12

40lbs x 12

50lbs x 10

50lbs x 10

60lbs x 8

Zorachus

12-06-2008, 08:45 AM

DAY1 = CHEST/PUSH = Bump up compound weights 12/16, Deload around 12/29

Thursday 12/11/08

EVERY OTHER WORKOUT SWITCH OFF BETWEEN MACHINE BENCH PRESS AND BARBELL INCLINE PRESS

- Barbell Press

85lbs ea x 10

115lbs x 5

125lbs x 5

135lbs x 5

145lbs x 3

- Dumbbell Fly's

15lbs ea dumbbell x 12reps

15lbs x 12

20lbs x 8

20lbs x 8

25lbs x 6

- Military Machine Press

85lbs x 10reps

105lbs x 5

115lbs x 5

125lbs x 5

135lbs x 3

- SIDEDumbbell Laterals = switch between SIDE

12lbs each dumbbell x 12reps

12lbs x 12

15lbs x 8

15lbs x 8

20lbs x 6

- Tricep Pressdowns

40lbs x 12reps

40lbs x 12

50lbs x 8

50lbs x 8

60lbs x 6

- 1 arm Tricep Pulldowns

10lbs x 12reps

15lbs x 8

20lbs x 6

Zorachus

12-13-2008, 08:28 AM

DAY3 BACK/PULL = Bump up compound weights 12/16, Deload around 12/29

Saturday 12/13/08

- Lat Pull Down = Overhand grip pull down to lower chest

75lbs x 10reps

95lbs x 6

105lbs x 5

115lbs x 5

125lbs x 5

- Barbell bent-rows

65lbs x 10reps

75lbs x 6

80lbs x 5

85lbs x 5

90lbs x 5

- Deadlift's

85lbs x 6

115lbs x 5

135lbs x 5

- Barbell Curl's

30lbs x 12reps

30lbs x 12

35lbs x 8

35lbs x 8

45lbs x 6

- Dumbbell preacher curls

15lbs x 12reps

20lbs x 8

25lbs x 6

- Dumbbell Shrugs

35lbs x 12reps

35lbs x 12

40lbs x 8

40lbs x 8

50lbs x 6

Zorachus

12-15-2008, 07:41 AM

DAY4 CARDIO

Sunday 12/14/08

Zorachus

12-15-2008, 07:42 AM

DAY5 LEGS

Monday 12/15/08

- Squats;

110lbs x 8reps

160lbs x 6

180lbs x 5

200lbs x 5

220lbs x 3

- Crunches;

4 x 15reps

Zorachus

12-15-2008, 07:47 AM

DAY1 = CHEST/PUSH = Bump up compound weights 12/16, Deload around 12/29

Tuesday 12/16/08

EVERY OTHER WORKOUT SWITCH OFF BETWEEN MACHINE BENCH PRESS AND BARBELL INCLINE PRESS

- Barbell Incline Press

60lbs ea x 8

90lbs x 6

100lbs x 6

110lbs x 6

120lbs x 3

- Dumbbell Fly's

15lbs ea dumbbell x 12reps

15lbs x 12

20lbs x 8

20lbs x 8

25lbs x 6

- Pushups

12reps x 3

- Military Machine Press

90lbs x 8reps

110lbs x 6

120lbs x 6

130lbs x 6

140lbs x 3

- Tricep Pressdowns

40lbs x 12reps

40lbs x 12

50lbs x 8

50lbs x 8

60lbs x 6

Zorachus

12-15-2008, 07:48 AM

DAY2 OFF

Wednesday 12/17/08

Zorachus

12-15-2008, 07:50 AM

DAY3 BACK/PULL = Bump up compound weights 12/16, Deload around 12/29

Thursday 12/18/08

- Lat Pull Down = Overhand grip pull down to lower chest

75lbs x 8reps

95lbs x 6

105lbs x 6

115lbs x 6

125lbs x 3

- Barbell bent-rows

65lbs x 8reps

75lbs x 6

80lbs x 6

80lbs x 6

90lbs x 3

- Deadlift's = go light every other workout, light = not to floor

80lbs x 8

100lbs x 8

120lbs x 6

- Barbell Curl's

30lbs x 12reps

30lbs x 12

35lbs x 8

35lbs x 8

45lbs x 6

- Pullups

5x5reps

Zorachus

12-15-2008, 07:51 AM

DAY4 CARDIO

Friday 12/19/08

Zorachus

12-15-2008, 07:52 AM

DAY5 LEGS

Sunday 12/21/08

- Squats;

115lbs x 8reps

165lbs x 6

185lbs x 5

205lbs x 5

230lbs x 3

- Crunches;

4 x 15reps

Zorachus

12-15-2008, 07:54 AM

DAY1 or DAY7 = CHEST/PUSH = Bump up compound weights 12/16, Deload around 12/29

Monday 12/22/08

EVERY OTHER WORKOUT SWITCH OFF BETWEEN MACHINE BENCH PRESS AND BARBELL INCLINE PRESS

- Barbell Press

90lbs ea x 8

120lbs x 6

130lbs x 6

140lbs x 6

150lbs x 3

- Dumbbell Fly's

20lbs ea dumbbell x 12reps

20lbs x 12

25lbs x 8

25lbs x 8

30lbs x 6

- Pushups

12reps x 3

- Military Machine Press

95lbs x 8reps

115lbs x 6

125lbs x 6

135lbs x 6

145lbs x 3

- Tricep Pressdowns

40lbs x 12reps

40lbs x 12

50lbs x 8

50lbs x 8

60lbs x 6

OneLiftOneKill

12-15-2008, 08:04 AM

How many calories a day are you getting to really reap the benefits off these workouts?

Zorachus

12-16-2008, 07:50 AM

How many calories a day are you getting to really reap the benefits off these workouts?

Pretty good amount, will get back to you on the exact number. But I will be cutting back on the volume, I think I am doing too many isolated exercises, will concentrate more on the heavy compound movements, and maybe just 1 isolated exercise.

I have gotten the most growth ever doing the routine on this page 10, I did similar program over Summer and it worked pretty well.

Zorachus

12-21-2008, 01:29 PM

DAY3 BACK/PULL = Bump up compound weights 12/16, Deload around 12/29

Wednesday 12/23/08

- Lat Pull Down = Overhand grip pull down to lower chest

80lbs x 10reps

100lbs x 6

110lbs x 6

120lbs x 6

130lbs x 5

- Barbell bent-rows = Slow and good form

60bs x 10reps

70lbs x 6

70lbs x 6

80lbs x 5

80lbs x 5

- Deadlift's

80lbs x 6

110lbs x 5

120lbs x 5

130lbs x 5

140lbs x 5

- Barbell Curl's

30lbs x 12reps

30lbs x 12

35lbs x 8

35lbs x 8

40lbs x 6

- Dumbbell Rows = Slow and good form

30lbs x 10reps

35lbs x 6

35lbs x 6

40lbs x 5

40lbs x 5

Zorachus

12-21-2008, 01:31 PM

DAY5 LEGS

Friday 12/2/6/08

- Squats;

120lbs x 5reps

170lbs x 5

190lbs x 5

210lbs x 5

235lbs x 3

- Crunches;

4 x 15reps

Zorachus

12-21-2008, 06:49 PM

Day 6 Cardio

Saturday 12/27/08

Zorachus

12-21-2008, 06:56 PM

DAY7 or DAY 1 = CHEST/PUSH = Bump up compound weights 12/16, Deload around 12/29

Sunday 12/28/08

EVERY OTHER WORKOUT SWITCH OFF BETWEEN MACHINE BENCH PRESS AND BARBELL INCLINE PRESS

- Barbell Incline Press

65lbs ea x 10

95lbs x 6

105lbs x 6

115lbs x 6

125lbs x 3

- Incline Dumbbell Fly's

15lbs ea dumbbell x 12reps

15lbs x 12

20lbs x 8

20lbs x 8

25lbs x 6

- Pushups

15reps x 3

- Military Machine Press

90lbs x 10reps

115lbs x 6

125lbs x 6

135lbs x 6

145lbs x 5

- Tricep Pressdowns

35lbs x 12reps

35lbs x 12

45lbs x 8

45lbs x 8

55lbs x 6

- Dumbbell Laterals = switch between SIDE

10lbs each dumbbell x 12reps

10lbs x 12

12lbs x 8

12lbs x 8

15lbs x 6

Dingus

12-28-2008, 11:31 PM

Don't use machines and add volume to your leg days.

Zorachus

12-30-2008, 07:12 AM

Don't use machines and add volume to your leg days.

Thanks, I really don't use the machine much at all, except for Tricep pulldowns, and Lat pulldowns, other than that it is all free weights.

What should add for LEG day ??

Zorachus

12-30-2008, 07:14 AM

DAY3 BACK/PULL

Tuesday 12/30/08

- Deadlift's

85lbs x 10

115lbs x 5

145lbs x 8

- Lat Pull Down

85lbs x 10reps

105lbs x 5

115lbs x 6

125lbs x 6

135lbs x 5

- Barbell bent-rows = Slow and good form

60bs x 10reps

70lbs x 6

70lbs x 6

80lbs x 5

80lbs x 5

- Barbell Curl's

30lbs x 12reps

30lbs x 12

35lbs x 8

35lbs x 8

40lbs x 6

- Dumbbell Rows = Slow and good form

30lbs x 10reps

35lbs x 6

35lbs x 6

40lbs x 5

40lbs x 5

Dingus

12-30-2008, 01:39 PM

Lunges, Glute Hams, RDL's, Leg Press, Leg curl- not all of them but pick a few.

Zorachus

01-02-2009, 11:50 AM

DAY5 LEGS

Friday 01/02/09

- Squats;

125lbs x 8reps

175lbs x 8

195lbs x 6

215lbs x 6

245lbs x 5

- Crunches; with weight

4 x 15reps

- Leg Curls

45lbs x 12

45lbs x 12

55lbs x 10

55lbs x 10

65lbs x 8

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