Tall Bodybuilder's journal

[AllNatural]

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[The_Chicken_Daddy]

220? what bodyfat % you got dude?

training like a powerlifter doesn;t necessarily mean you'll look like Ronnie. Years of training and drug use with lots of food and you'll maybe get close to him. remember his genetics are outta sight!

To gain weight you need more calories. Can you not get them from real food - it's better and cheaper than MRPs. Eat more calories than you burn and you should gain weight man. Just don;t eat too many or you'll add fat too.

I'd like to see your training routine. Would you please post it?

Thanks man, and best of luck!

[AllNatural]

I used to have 5 % bodyfat when I was playing basketball in high school, now I have btwn 10-13%-done by my nutrition teacher with the calipers in front of class, too bad only the football players were whistling at me with my shirt off. I am 220 and 6'6" tall.

As for my routine it usually looks something like this:

Day 1:
Always at least 5 min warm up run and stretch
4 sets of each exercise unless I can't move anymore than 3
BACK/BICEPS
BACK: usually heavy bent over rows or T bar rows. Sometimes I'll throw in cable rows, but I always do pulldowns in front and behind head.
BICEPS: usually a heavy first set or cheat curls to shock then I do isos normal and incline and then hammers
ABS 3 min

Day 2:
LEGS, to take the stress off of my arms and let them heal
Squats
Deadlifts: Stiffleg deadlifts (slight bend in knees of course, man my form here is perfect I always get people asking me and telling me how good I do it) Or going heavier and pulling it off the floor
Calves: one of my weaker points. Donkeys, sleds

Day 3:
Chest: Always one of my stronger points, my traps are my best though
Bench warmup, 225 8 reps, 245 6 reps, 275 2 reps
incline bench or incline free
Decline every other week
Cables
TRICEPS
Abs

Day 4:
OFF, usually I go straight through but from now on this is off!!

Day 5:
Power cleans off floor
Shoulders: military, free weight raises 2 exercises sides and front lifts
Traps: free bar, smith, or free weights high repetitions 12-20 just bc it works for me my traps are ridiculous like 6 inches above collar bone when posed.
Abs

Day 6:
Weak point training/ cardio
Calves
Biceps, particular left
Set of right chest, right trap (I notice it, no one else does)
Cardio, always running
Abs

Day 7:
OFF, try to do something like walk somewhere or swim etc to do a bit of cardio, nothing serious.

I usually have like 4 meals a day and take 2 mrps and 1 hit of protein during training.

Please critique, thanks

[The_Chicken_Daddy]

Sorry man but that is a particularly dreadful routine IMO.

post it in the training section for criticism.

[AllNatural]

no kidding, why do you say that?

[The_Chicken_Daddy]

Training five days a week.

three heavy training sessions on consecutive days.

Abs several times a week.

training one side of your body.

IMO, scrap day six and spread the other days out throughout the week.

Another thing, although not absolutely necessary, is to maybe drop your sets per exercise to 2 or 3 rather than 4.

Taking this advice is totally up to you. In the other post you said you were having good gains so the choice is yours.

[AllNatural]

Began the Total Rebuild today (Tuesday Jan 29)

Chest:
Bench press
warmup 135 X 12
205X8
225X6 messed this one up, my form was awful good thing i had a spot
245X4

Incline chest
Barbells
55 each X 10
X8
X8
Then added a superset of 35 pound open handed flys X 11reps
55X8
35X10 superset open flys

Smith machine incline chest press
(did this bc my form was awful on bench from the week off)
135X10
135X10
155X8

TRICEPS
Bodyweight dips 3 sets of 8 reps (223 pounds)

Cable pushdowns straight bar
the entire stack 135 pounds i think 3 sets of 8 reps
plus 2 supersets of 85 pound reverse trip pushdowns

One hand overhead tricep extension
(Man I was tired for this one)
40 pounds X 8 reps
35 X 9 reps
35 X 8 reps

ABS
20 reps lower abs leg extensions
2 sets of incline crossovers 20 reps
2 sets of 20 rep incline situps

I think this took less than an hour, had an old friend told me I got huge (always good). What do you guys think of this workout? Keep in mind I had a week off before this

[AllNatural]

Squats
135 X 12
225 X 8
225 X 8
245 X 7

Deadlifts
135 X 10
225 X 10
225 X 8
275 X 7

Calves 3 sets seated then left

I'm back up to 223 again and I felt like I was going to pass out in the gym today during deadlifts. I was with my head between my legs during sets to get the blood in my head so I don't pass out. I guess it will take a week or two to get fully back in the swing. I usually do extensions and another calf exercise but I was dead. Overall a good workout. Tried optimum 100% whey and it is good, easier to stomach than designer I think and cheaper too.

Tomorrow:
OFF

[AllNatural]

FRI
BACK
Bent over rows
Cable Rows
Pulldowns

Biceps
Superset curls
isolation curls 3 sets

ABS
2 sets of heavy abs, plus "helped" some girl with her form hehe

[AllNatural]

2 more years

[syntekz]

You're funny.

[AllNatural]

Saturday:

OFF

[Songsangnim]

Didn't you (on Elite Fitness) recommend 1000 push-ups a day? Maybe someone else, but there's not too many 6'6" bodybuilders who's user name is natural. This is not a flame, just wondering.

[AllNatural]

No, thats not me. What kind of crack dealer would do 1000 pushups a day?

[Songsangnim]

Glad to hear that There was some guy on there for a while who went by the handle 6ft6in natural (or something quite similar) and advocated 1000 push-ups a day to build up one's body. Naturally he was quite badly flamed, and eventually banned from from the board, for annoying too many members and mods.

[AllNatural]

This thread is not going to be very detailed I think, just more highlights from here on out i think.

[AllNatural]

I hit 225 the other day so I'm pretty happy

[Mr.Buttcheeks]

no that was me that recommended the 1000 perday pushups, it was actually working great for a couple months but i just got plain bored of it and on top of that i got banned from elite fitness for talkin about it oh and some smart ass remarks, heres a pic of me a while back ago when i was doing tons of pushups i was more flabby then i believe i was 20 years old 6foot6 245 and natural for life. im in better shape now i dont train that way anymore but similar i do fullbody workouts everyday some days of high reps some low reps. i think people should open up there minds about different training and diet regimens there are alot of different styles that do work

[AllNatural]

Yo cheeks, you are probably gonna get banned from this board too

[Mr.Buttcheeks]

no i think they arent so pissy on this board only a few. at elite fitness the word natural lifter totally pisses people off. by the way i saw your pics excellent build bro keep doing what your doing!

[Mr.Buttcheeks]

wow holy crap man u only been training 2 years?!? excellent. also if you never tried glutamine give it a shot this stuff works!!!!!!!!
ps dont stop your journal

[AllNatural]

Thanks, maybe I'll add some stuff sooner or later. I've been getting good gains from taking twinlab gainer fuel 2500 1/3 serving size + amino acids post workout. I think I was lacking a lot of carbs/calories. Haven't been getting any sleep lately and only training 3 times in a week so maybe in a few weeks I'll have some solid training behind me, less hectic schedule. Also, have been taking some flax at night.

[AllNatural]

O yeah, I do take glutamine before workouts because sometimes I don't have the stomach to down a big shake so I just take a few glutamine caps and hit the weights.

Stay off the juice kids
Allnatural

[DaChickenShowYo]

Jesus.... Arnold is one UGLY mutherfucker.

[AllNatural]

weigh 226 now