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Thread: Taking it to the next level

  1. #1
    Senior Member Zorachus's Avatar
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    Taking it to the next level

    Intermediate Bodybuilding
    I am going off the routine made by Ron Harris, I tried his beginner in January and made some nice little gains, now time to man up
    http://www.wannabebig.com/training/b...-bodybuilding/

    Wednesday: BACK
    04/22/09 = Keep weight until 04/29/09

    - T-Bar Rows = use 25lb plates
    60lbs x 12
    65lbs x 10
    70lbs x 8

    - Deadlift's
    75lbs x 12
    95lbs x 10
    115lbs x 8
    135lbs x 4

    - Lat Pulldowns - palms facing me
    75lbs x 12
    80lbs x 12
    85lbs x 12

    - Barbell bent-rows - EZ Bar
    60lbs x 12reps
    65lbs x 10
    65lbs x 8
    70lbs x 6

    - Seated cable row
    50lbs x 12
    55lbs x 12
    60lbs x 12
    Last edited by Zorachus; 06-09-2009 at 06:03 AM.

  2. #2
    Senior Member Zorachus's Avatar
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    Friday: LEGS + CALVES
    04/24/09

    - Squats;
    150lbs x 12reps
    170lbs x 10
    190lbs x 8
    210lbs x 6

    - Weighted decline sit-ups
    5 x 10reps

    - Leg Extension
    45lbs x 16
    50lbs x 14
    55lbs x 12
    60lbs x 10

    - Stiff Leg Deadlift
    25lbs x 12
    25lbs x 12
    25lbs x 12
    30lbs x 8
    Last edited by Zorachus; 04-24-2009 at 04:21 PM.

  3. #3
    Senior Member Zorachus's Avatar
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    Saturday: CHEST + TRICEPS
    04/25/09 = keep this weight until 05/08

    - Incline dumbbell press
    25lbs ea x 12
    30lbs ea x 10
    35lbs ea x 8

    - Bench Press barbell
    100lbs x 10
    120lbs x 8
    140lbs x 6
    100lbs x F

    - Flat dumbbell flyes
    20lbs x 12
    20lbs x 12
    20lbs x 12

    - Dumbbell Seated Overhead Extension
    25lbs x 12
    30lbs x 12
    35lbs x 12

    - Weighted Dip
    3sets x 8-12

    - Tricep pushdown
    40lbs x 12
    50lbs x 12
    60lbs x 12
    Last edited by Zorachus; 05-04-2009 at 06:59 AM.

  4. #4
    Senior Member Zorachus's Avatar
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    Monday: Shoulders + Biceps
    04/27/09 = keep weight until 05/11/09

    - Barbell military press
    60lbs x 12
    65lbs x 10
    70lbs x 8
    75lbs x 6

    - Side lateral raise
    10lbs ea x 12
    12lbs ea x 10
    15lbs ea x 8

    - Up Right-Row
    30lbs x 12reps
    35lbs x 10
    35lbs x 10
    40lbs x 8

    - Barbell curl
    30lbs x 12
    35lbs x 10
    40lbs x 8

    - Dumbbell preacher curl
    15lbs x 12
    20lbs x 10
    25lbs x 8

    - Dumbbell hammer curl
    15lbs ea x 12
    20lbs ea x 10
    25lbs ea x 8
    Last edited by Zorachus; 05-01-2009 at 04:49 PM.

  5. #5
    Senior Member Zorachus's Avatar
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    Wednesday: BACK
    04/29/09 = Keep weight until 05/13/09

    - T-Bar Rows = use 25lb plates
    65lbs x 12
    70lbs x 10
    75lbs x 8
    80lbs x 6

    - Deadlift's
    80lbs x 12
    100lbs x 10
    120lbs x 8
    140lbs x 4

    - Lat Pulldowns - palms facing me
    80lbs x 12
    85lbs x 12
    90lbs x 12

    - Barbell bent-rows - EZ Bar
    50lbs x 12reps
    55lbs x 10
    60lbs x 8
    65lbs x 6

    - Seated cable row
    55lbs x 12
    60lbs x 12
    65lbs x 12
    Last edited by Zorachus; 05-01-2009 at 04:47 PM.

  6. #6
    Senior Member Zorachus's Avatar
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    Friday: LEGS + CALVES
    05/01/09 keep weight until 05/15/09

    - Squats;
    155lbs x 12reps
    175lbs x 10
    195lbs x 8
    215lbs x 6

    - Weighted decline sit-ups
    5 x 10reps

    - Leg Extension
    45lbs x 16
    50lbs x 14
    55lbs x 12
    60lbs x 10

    - Stiff Leg Deadlift
    25lbs x 12
    25lbs x 12
    25lbs x 12
    30lbs x 8
    Last edited by Zorachus; 05-01-2009 at 04:40 PM.

  7. #7
    Senior Member Zorachus's Avatar
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    Saturday: CHEST + TRICEPS
    05/02/09 = keep this weight until 05/08

    - Bench Press barbell
    100lbs x 10
    120lbs x 8
    140lbs x 6
    150lbs x 4

    - Incline dumbbell press = slow 3 seconds up 1 down
    25lbs ea x 12
    30lbs ea x 10
    35lbs ea x 8

    - Flat dumbbell flyes
    20lbs x 12
    20lbs x 12
    20lbs x 12

    - Dumbbell Seated Overhead Extension
    25lbs x 12
    30lbs x 10
    35lbs x 8

    - Weighted Dip
    3sets x 8-12

    - Tricep pushdown
    40lbs x 12
    50lbs x 12
    60lbs x 12
    Last edited by Zorachus; 05-08-2009 at 06:47 PM.

  8. #8
    Senior Member Zorachus's Avatar
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    Monday: Shoulders + Biceps
    05/04/09 = keep weight until 05/11/09

    - Barbell military press
    60lbs x 12
    65lbs x 10
    70lbs x 8
    75lbs x 6

    - Side lateral raise
    10lbs ea x 12
    12lbs ea x 10
    12lbs ea x 10
    15lbs ea x 8

    - Up Right-Row
    30lbs x 12reps
    35lbs x 10
    35lbs x 10
    40lbs x 8

    - Barbell curl
    30lbs x 12
    35lbs x 10
    40lbs x 8

    - Dumbbell preacher curl
    15lbs x 12
    20lbs x 10
    25lbs x 8

    - Dumbbell hammer curl
    15lbs ea x 12
    20lbs ea x 10
    25lbs ea x 8

  9. #9
    Senior Member Zorachus's Avatar
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    Friday: LEGS + CALVES
    05/08/09 keep weight until 05/15/09

    - Squats;
    155lbs x 12reps
    175lbs x 10
    195lbs x 8
    215lbs x 6

    - Weighted decline sit-ups
    5 x 10reps

    - Leg Extension
    45lbs x 16
    50lbs x 14
    55lbs x 12
    60lbs x 10

    - Stiff Leg Deadlift
    25lbs x 12
    25lbs x 12
    25lbs x 12
    30lbs x 8

  10. #10
    Senior Member Zorachus's Avatar
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    Saturday: CHEST + TRICEPS
    05/09/09 = keep this weight until 05/16

    - Bench Press barbell
    100lbs x 10
    120lbs x 8
    140lbs x 6
    150lbs x 4

    - Incline dumbbell press = slow 3 seconds up 1 down
    25lbs ea x 12
    30lbs ea x 10
    35lbs ea x 8

    - Flat dumbbell flyes
    20lbs x 12
    20lbs x 12
    20lbs x 12

    - Dumbbell Seated Overhead Extension
    25lbs x 12
    30lbs x 10
    35lbs x 8

    - Weighted Dip
    3sets x 8-12

    - Tricep pushdown
    40lbs x 12
    50lbs x 12
    60lbs x 12

  11. #11
    Senior Member Zorachus's Avatar
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    Wednesday: BACK
    05/13/09 = Keep weight until 05/27/09

    - T-Bar Rows = use 25lb plates
    65lbs x 12
    70lbs x 10
    75lbs x 8
    80lbs x 6

    - Deadlift's
    80lbs x 12
    100lbs x 10
    120lbs x 8
    140lbs x 4

    - Lat Pulldowns - palms facing me
    80lbs x 12
    85lbs x 12
    90lbs x 12

    - Barbell bent-rows - EZ Bar
    50lbs x 12reps
    55lbs x 10
    60lbs x 8
    65lbs x 6

    - Seated cable row
    55lbs x 12
    60lbs x 12
    65lbs x 12

  12. #12
    Senior Member Zorachus's Avatar
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    Saturday: CHEST + TRICEPS
    05/17/09 = keep this weight until 05/31

    - Bench Press barbell
    100lbs x 10
    125lbs x 8
    145lbs x 6
    155lbs x 4

    - Incline dumbbell press = slow 3 seconds up 1 down
    25lbs ea x 12
    30lbs ea x 10
    35lbs ea x 8

    - Flat dumbbell flyes
    20lbs x 12
    20lbs x 12
    20lbs x 12

    - Dumbbell Seated Overhead Extension
    25lbs x 12
    30lbs x 10
    35lbs x 8

    - Weighted Dip
    3sets x 8-12

    - Tricep pushdown
    40lbs x 12
    50lbs x 12
    60lbs x 12

  13. #13
    Senior Member Zorachus's Avatar
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    Tuesday: Shoulders + Biceps
    05/19/09 = keep weight until 05/26/09

    - Barbell military press
    60lbs x 12
    65lbs x 10
    70lbs x 8
    75lbs x 6

    - Side lateral raise
    10lbs ea x 12
    12lbs ea x 10
    15lbs ea x 8

    - Up Right-Row
    30lbs x 12reps
    35lbs x 10
    35lbs x 10
    40lbs x 8

    - Barbell curl
    30lbs x 12
    35lbs x 10
    40lbs x 8

    - Dumbbell preacher curl
    15lbs x 12
    20lbs x 10
    25lbs x 8

    - Dumbbell hammer curl
    15lbs ea x 12
    20lbs ea x 10
    25lbs ea x 8

  14. #14
    Senior Member Zorachus's Avatar
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    Thursday: BACK
    05/21/09 up weight 5/28

    - T-Bar Rows = use 25lb plates
    65lbs x 12
    70lbs x 10
    75lbs x 8
    80lbs x 6

    - Deadlift's
    90lbs x 12
    110lbs x 10
    130lbs x 8
    140lbs x 4

    - Lat Pulldowns - palms facing me
    80lbs x 12
    85lbs x 12
    90lbs x 12

    - Barbell bent-rows - EZ Bar
    50lbs x 12reps
    55lbs x 10
    60lbs x 8
    65lbs x 6

    - Seated cable row
    55lbs x 12
    60lbs x 12
    65lbs x 12
    Last edited by Zorachus; 05-22-2009 at 07:36 PM.

  15. #15
    Senior Member Zorachus's Avatar
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    Sunday: CHEST + TRICEPS
    05/24/09 = keep this weight until 05/31

    - Bench Press barbell
    100lbs x 12
    125lbs x 10
    145lbs x 8

    - Incline dumbbell press = slow 3 seconds up 1 down
    25lbs ea x 12
    30lbs ea x 10
    35lbs ea x 8

    - Flat dumbbell flyes
    20lbs x 12
    20lbs x 12
    20lbs x 12

    - Dumbbell Seated Overhead Extension
    25lbs x 12
    30lbs x 10
    35lbs x 8

    - Weighted Dip
    3sets x 8-12

    - Tricep pushdown
    40lbs x 12
    50lbs x 12
    60lbs x 12
    Last edited by Zorachus; 05-24-2009 at 10:52 AM.

  16. #16
    Senior Member Zorachus's Avatar
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    Tuesday: Shoulders + Biceps
    05/26/09 = keep weight until 06/09/09

    - Barbell military press
    65lbs x 12
    70lbs x 10
    75lbs x 8
    80lbs x 6

    - Side lateral raise
    10lbs ea x 12
    12lbs ea x 10
    15lbs ea x 8

    - Up Right-Row
    35lbs x 12reps
    40lbs x 10
    40lbs x 8
    45lbs x 6

    - Barbell curl = Keep until 06/30
    35lbs x 12
    40lbs x 10
    45lbs x 8

    - Dumbbell hammer curl
    15lbs ea x 12
    20lbs ea x 10
    20lbs ea x 8
    Last edited by Zorachus; 05-26-2009 at 06:47 AM.

  17. #17
    Senior Member Zorachus's Avatar
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    Thursday: BACK
    05/28/09 up weight 06/11

    - T-Bar Rows = use 25lb plates
    70lbs x 12
    75lbs x 10
    80lbs x 8
    85lbs x 6

    - Deadlift's
    100lbs x 10
    120lbs x 8
    140bs x 6
    150lbs x 4

    - Lat Pulldowns - palms facing me
    85lbs x 12
    90lbs x 12
    95lbs x 12

    - Barbell bent-rows - EZ Bar
    55lbs x 12reps
    60lbs x 10
    65lbs x 8

    - Seated cable row
    60lbs x 12
    65lbs x 12
    70lbs x 12
    Last edited by Zorachus; 05-28-2009 at 08:02 PM.

  18. #18
    Senior Member Zorachus's Avatar
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    Sunday: CHEST + TRICEPS
    05/31/09 = keep this weight until 06/14

    - Bench Press barbell
    100lbs x 12
    130lbs x 8
    150lbs x 6
    100lbs x F

    - Incline dumbbell press
    30lbs ea x 12
    30lbs ea x 10
    35lbs ea x 8

    - Flat dumbbell flyes = keep until 6/28
    20lbs x 12
    20lbs x 10
    25lbs x 8

    - Dumbbell Seated Overhead Extension = keep until 6/28
    30lbs x 12
    30lbs x 10
    35lbs x 8

    - Weighted Dip
    3sets x 8-12

    - Tricep pushdown = keep until 6/28
    45lbs x 12
    55lbs x 12
    65lbs x 12
    Last edited by Zorachus; 05-31-2009 at 11:13 AM.

  19. #19
    Senior Member Zorachus's Avatar
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    Tuesday: Shoulders + Biceps
    06/02/09 = keep weight until 06/09/09

    - Barbell military press
    65lbs x 12
    70lbs x 10
    75lbs x 8
    80lbs x 6

    - Side lateral raise
    10lbs ea x 12
    12lbs ea x 10
    15lbs ea x 8

    - Up Right-Row
    35lbs x 12reps
    40lbs x 10
    40lbs x 8
    45lbs x 6

    - Barbell curl = Keep until 06/30
    35lbs x 12
    40lbs x 10
    45lbs x 8
    35lbs x F

    - Dumbbell hammer curl
    15lbs ea x 12
    20lbs ea x 10
    20lbs ea x 8
    Last edited by Zorachus; 06-07-2009 at 11:27 AM.

  20. #20
    Senior Member Zorachus's Avatar
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    Thursday: BACK
    06/04/09 up weight 06/11

    - T-Bar Rows = use 25lb plates
    70lbs x 12
    75lbs x 10
    80lbs x 8
    85lbs x 6

    - Deadlift's
    100lbs x 10
    120lbs x 8
    140bs x 6
    150lbs x 4

    - Lat Pulldowns - palms facing me
    85lbs x 12
    90lbs x 12
    95lbs x 12

    - Dumbbell Rows
    25lbs ea x 12reps
    30lbs ea x 10
    30lbs ea x 10
    35lbs ea x 8

    - Seated cable row
    60lbs x 12
    65lbs x 12
    70lbs x 12
    Last edited by Zorachus; 06-05-2009 at 07:51 AM.

  21. #21
    Senior Member Zorachus's Avatar
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    Sunday: CHEST + TRICEPS
    06/07/09 = keep this weight until 06/14

    - Bench Press barbell
    100lbs x 12
    130lbs x 8
    150lbs x 6
    100lbs x F

    - Incline dumbbell press
    30lbs ea x 12
    30lbs ea x 10
    35lbs ea x 8

    - Flat dumbbell flyes = keep until 6/28
    20lbs x 12
    20lbs x 10
    25lbs x 8

    - Dumbbell Seated Overhead Extension = keep until 6/28
    30lbs x 12
    30lbs x 10
    35lbs x 8

    - Weighted Dip
    3sets x 8-12

    - Tricep pushdown = keep until 6/28
    45lbs x 12
    55lbs x 10
    65lbs x 8
    45lbs x F
    Last edited by Zorachus; 06-07-2009 at 11:24 AM.

  22. #22
    Senior Member Zorachus's Avatar
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    Tuesday: Shoulders + Biceps
    06/09/09 = keep weight until 06/23/09

    - Barbell military press
    70lbs x 12
    75lbs x 10
    80lbs x 8
    85lbs x 6
    70lbs x F

    - Side lateral raise
    10lbs ea x 12
    12lbs ea x 10
    12lbs ea x 10
    15lbs ea x 8

    - Up Right-Row
    35lbs x 12reps
    45lbs x 10
    45lbs x 8
    50lbs x 6

    - Barbell curl = Keep until 06/30
    35lbs x 12
    40lbs x 10
    45lbs x 8
    35lbs x F

    - Dumbbell hammer curl
    15lbs ea x 12
    20lbs ea x 10
    20lbs ea x 8
    Last edited by Zorachus; 06-14-2009 at 09:51 AM.

  23. #23
    Senior Member Zorachus's Avatar
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    Thursday: BACK
    06/11/09 up weight 06/25

    - T-Bar Rows = use 25lb plates
    75lbs x 12
    80lbs x 10
    80lbs x 10
    90lbs x 8
    75lbs x F

    - Deadlift's
    100lbs x 10
    125lbs x 8
    145lbs x 6
    155lbs x 4

    - Lat Pulldowns - palms facing me
    90lbs x 12
    95lbs x 12
    100lbs x 12

    - Dumbbell Rows
    30lbs ea x 12reps
    35lbs ea x 10
    35lbs ea x 10
    40lbs ea x 8

    - Seated cable row
    60lbs x 12
    60lbs x 10
    65lbs x 8
    70lbs x 6
    Last edited by Zorachus; 06-14-2009 at 09:51 AM.

  24. #24
    Senior Member Zorachus's Avatar
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    Saturday: LEGS + CALVES
    06/13/09 keep weight until 06/20/09

    - Squats;
    140lbs x 12reps
    160lbs x 10
    180lbs x 8
    200lbs x 6

    - Weighted decline sit-ups
    5 x 10reps

    - Leg Extension
    45lbs x 16
    50lbs x 14
    55lbs x 12
    60lbs x 10

    - Stiff Leg Deadlift
    25lbs x 12
    25lbs x 12
    25lbs x 12
    30lbs x 8

  25. #25
    Senior Member Zorachus's Avatar
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    Sunday: CHEST + TRICEPS
    06/07/09 = keep this weight until 06/28

    - Bench Press barbell
    100lbs x 10
    135lbs x 8
    145lbs x 6
    155lbs x 4
    100lbs x F

    - Incline dumbbell press
    25lbs ea x 12
    30lbs ea x 10
    35lbs ea x 8
    40lbs ea x 6

    - Flat dumbbell flyes = keep until 6/28
    20lbs x 12
    20lbs x 10
    25lbs x 8
    15lbs x F

    - Dumbbell Seated Overhead Extension = keep until 6/28
    30lbs x 12
    30lbs x 10
    35lbs x 8

    - Weighted Dip
    3sets x 15

    - Tricep pushdown = keep until 6/28
    45lbs x 14
    55lbs x 12
    65lbs x 10
    45lbs x F
    Last edited by Zorachus; 06-14-2009 at 10:08 AM.

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