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Zorachus
05-13-2008, 07:47 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, 07:47 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, 09:30 PM
DAY3 CARDIO
Thursday 05/15/08

- Run 30min

Zorachus
05-15-2008, 09:33 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, 06:00 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, 05:51 AM
DAY6 CARDIO

Bike for 30minutes

Zorachus
05-19-2008, 05:52 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, 05:53 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, 09:05 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, 09:06 AM
DAY2 CARDIO

Saturday 05/24/08

Zorachus
05-23-2008, 09:14 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, 09:15 AM
DAY4 OFF
Monday 05/26/08

Zorachus
05-23-2008, 09:19 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, 09:20 AM
DAY6 OFF or little CARDIO

Zorachus
05-23-2008, 09:22 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, 07:25 PM
DAY2 OFF
Thursday 05/29/08

Zorachus
05-30-2008, 07:27 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, 07:35 PM
DAY4 OFF
Saturday 05/31/08

Zorachus
05-30-2008, 07:36 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
05-30-2008, 11:38 PM
Nice effort man. Lotta volume but nice effort.

Zorachus
06-01-2008, 11:19 AM
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, 05:48 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, 07:21 PM
DAY2 CARDIO

Wednesday 06/04/08

Zorachus
06-04-2008, 07:24 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, 10:25 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, 05:49 AM
DAY2 OFF
Monday 06/09/08

Zorachus
06-10-2008, 05:52 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, 05:30 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, 06:51 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, 10:34 PM
DAY2 OFF

Saturday 06/14/08

Zorachus
06-15-2008, 10:35 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, 10:36 PM
DAY4 OFF

Just Mountain Bike for 30min

Zorachus
06-15-2008, 10:37 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
06-15-2008, 11:09 PM
Zorachus, are you bodybuilding or trying to improve strength?

(I assume bodybuilding)

Zorachus
06-17-2008, 06:39 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, 06:43 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, 10:59 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, 07:01 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, 07:42 AM
DAY2 OFF
Wednesday 06/25/08

Zorachus
06-26-2008, 07:43 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, 04:21 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, 11:30 AM
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, 08:37 PM
DAY2 CARDIO
Monday 06/30/08

Zorachus
06-29-2008, 08:39 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, 03:17 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, 03:24 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, 03:29 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, 09:37 AM
Looks good.Try hammer curls instead of reverse curls.

Zorachus
07-06-2008, 08:35 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, 10:31 AM
I wouldnt superset at all.Just alternate each week.1-2 exercises for biceps is plenty

Zorachus
07-06-2008, 11:02 AM
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, 06:10 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, 11:56 AM
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, 08:57 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, 06:22 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, 10:13 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, 04:25 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, 04:54 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, 05:55 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, 06:56 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, 06:15 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, 06:29 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, 11:57 AM
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, 12:20 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, 12:52 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, 08:02 AM
Lookin good.Your exercise selection is perfect,as is the rep scheme.

Zorachus
07-16-2008, 06:25 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, 06:28 AM
So how have you been feeling strength wise?Hows the diet?

Zorachus
07-16-2008, 07:09 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, 09:32 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, 05:59 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, 06:21 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, 06:05 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, 09:42 AM
You may be headed for a deload week soon.How long have you been doing the current wave?

Zorachus
07-21-2008, 05:50 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, 06:00 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, 06:43 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, 12:30 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, 06:53 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, 10:54 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, 12:50 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, 12:55 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, 01:07 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, 01:48 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, 01:54 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, 06:59 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, 08:51 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, 03:29 AM
Its all relative brother.

Zorachus
07-26-2008, 08:34 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, 09:06 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, 11:38 AM
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, 01:29 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, 06:21 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, 01:00 PM
Nice work on the squats and deads.Getting strong,son.Whats your stance/grip like on your deadlifts?

Zorachus
07-29-2008, 09:46 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, 09:52 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, 05:39 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, 06:18 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, 02:23 PM
Get a spotter.Its a must.Nice workout.

Zorachus
07-30-2008, 04:32 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, 04:41 PM
What makes you think Im against machines?Ive incorporated them throughout my training years many times.

Zorachus
07-30-2008, 06:01 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, 05:29 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, 06:12 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, 06:04 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, 07:01 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, 09:04 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, 05:58 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, 07:09 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, 02:21 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, 12:05 PM
I will be ready tomorrow Sunday morning for your revised routine

Zorachus
08-09-2008, 12:49 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, 02:17 PM
How do you feel about doing a split like this...?
chest/shoulder/tricep
back/bicep
legs/lower back/abs

Zorachus
08-09-2008, 09:26 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, 11:57 AM
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, 12:03 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, 12:44 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, 12:51 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, 03:52 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, 08:31 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, 10:50 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, 12:57 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, 06:24 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, 06:29 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, 07:15 PM
- Stiff Leg Deadlifts feels like such a back exercise and not a leg day ??

Tennessee Mike
08-15-2008, 01:20 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, 08:41 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, 05:41 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, 05:56 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, 07:21 AM
Good stuff.Next time do one arm tricep pulldowns instead of pressdowns.This would be an underhand grip..

Zorachus
08-20-2008, 07:23 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, 08:45 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, 06:27 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, 12:12 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, 05:54 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, 11:24 AM
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, 06:45 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, 06:21 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, 06:24 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, 07:56 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, 10:06 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, 10:13 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, 12:11 PM
if your getting stronger your getting bigger.Dont use a mirror to judge that.

Zorachus
09-01-2008, 04:35 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, 03:57 PM
I reccomend 3 weeks/deload.But 4 is fine.

Zorachus
09-02-2008, 06:38 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, 06:41 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, 07:45 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, 04:26 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, 04:29 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, 04:35 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, 11:45 AM
Are you doing any cardio/conditioning work?

Zorachus
09-05-2008, 05:25 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, 02:28 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, 06:53 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, 12:12 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, 04:54 PM
Always after.Dont tire yourself for your workouts

Zorachus
09-08-2008, 08:08 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, 08:11 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, 06:13 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, 03:00 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, 03:02 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, 05:56 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, 06:11 AM
Lookin good.Weights are goin up.I like it.

Zorachus
09-24-2008, 08:59 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, 09:24 AM
Freaking hell yeah! Now we are talking. Where did you get this workout?

Tennessee Mike
09-24-2008, 10:00 AM
Where you been man.I thought you quit on me?lol

Zorachus
09-24-2008, 10:35 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, 10:39 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, 06:13 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, 04:08 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, 04:27 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, 06:46 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, 05:47 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, 11:46 AM
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, 06:22 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, 06:57 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, 07:00 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, 06:59 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, 01:02 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, 05:16 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, 05:17 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, 06:26 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, 07:03 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, 07:04 AM
How are you feeling bro?

Zorachus
10-18-2008, 08:21 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, 09:00 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, 09:46 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, 05:43 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, 06:27 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, 06:02 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, 10:32 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, 06:27 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, 06:30 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, 06:29 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, 06:05 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, 02:21 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, 07:27 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, 07:28 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, 07:29 PM
OMEGA PHASE 1
CARDIO
Day 3 OFF Lifting
Sunday 11/09/08

Zorachus
11-07-2008, 07:32 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, 07:33 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, 07:34 PM
Phase 1
Day6 Off
Wednesday 11/12/08

Zorachus
11-07-2008, 07:36 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, 08:28 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, 05:25 PM
OMEGA PHASE 1
CARDIO
Day 3 OFF Lifting
Saturday 11/15/08

Zorachus
11-16-2008, 03:11 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, 03:14 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, 06:32 AM
PHASE1
DAY6 CARDIO
Tuesday 11/18/08

Zorachus
11-17-2008, 06:35 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, 06:36 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, 01:12 PM
DAY3 OFF
Saturday 11/23/08

Zorachus
11-23-2008, 01:13 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, 01:15 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, 01:15 PM
PHASE1
DAY6 OFF
Tuesday 11/25/08

Zorachus
11-23-2008, 01:18 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, 01:19 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, 03:00 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, 03:03 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, 04:21 PM
Phase 1
Day6 Cardio
Monday 12/01/08

Zorachus
11-30-2008, 04:25 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, 04:27 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, 04:28 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, 04:31 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, 07:34 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, 07:34 AM
DAY2 CARDIO
Sunday 12/07/08

Zorachus
12-06-2008, 07:38 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, 07:42 AM
DAY4 CARDIO
Tuesday 12/09/08

Zorachus
12-06-2008, 07:43 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, 07:45 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, 07:28 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, 06:41 AM
DAY4 CARDIO
Sunday 12/14/08

Zorachus
12-15-2008, 06:42 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, 06:47 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, 06:48 AM
DAY2 OFF
Wednesday 12/17/08

Zorachus
12-15-2008, 06:50 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, 06:51 AM
DAY4 CARDIO
Friday 12/19/08

Zorachus
12-15-2008, 06:52 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, 06:54 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, 07:04 AM
How many calories a day are you getting to really reap the benefits off these workouts?

Zorachus
12-16-2008, 06:50 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, 12:29 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, 12:31 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, 05:49 PM
Day 6 Cardio
Saturday 12/27/08

Zorachus
12-21-2008, 05:56 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, 10:31 PM
Don't use machines and add volume to your leg days.

Zorachus
12-30-2008, 06:12 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, 06:14 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, 12:39 PM
Lunges, Glute Hams, RDL's, Leg Press, Leg curl- not all of them but pick a few.

Zorachus
01-02-2009, 10:50 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