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Thread: I Know Its A Pain In The ****, But....

  1. #1
    Wannabebig Member
    Join Date
    May 2007
    Posts
    21

    I Know Its A Pain In The ****, But....

    Im just coming off the back of wannabebig 1.1 and am looking for a new routine. I like 4 day spilts and am looking to add size. I have all day everyday (as i work offshore) to dedicate to nutrition etc. Does this look acceptable? I have had a look at this routine and want to try it. The reason for the 10s volume is as i am coming off of a 6 rep routine i thought i would mix it up:


    Quad Dominant, Abs
    Exercise
    (Sets) Reps
    Squat
    (4) 12, 10, 8, 6
    Leg Press
    (4) 10
    Leg Extensions
    (3) 12
    Lunges
    (3) 6
    Smith Machine Calf Raises
    (3) 12

    Chest
    Exercise
    Sets Reps
    Incline Dumbbell Press
    (4) 8 to 10
    Flat Bench Press
    (4) 8 to 10
    Incline Dumbbell Flyes
    (3) 10
    Biceps
    Exercise
    Sets Reps
    Standing Barbell Curl
    (3) 8-10
    Seated Alternate Dumbbell Curl
    (3) 8-10
    Hammer Curls
    (3) 10

    Hip Dominant, Shoulders, Calves
    Exercise
    Sets Reps
    Rack Pulls
    (4) 6-8
    Stiff Legged Deadlifts
    (3) 10
    Leg Curls
    (3) 10
    Seated Calve Raises
    (3) 10
    Military Press
    (3) 10
    Dumbbell Lateral Raises
    (3) 10
    Bent Over Reverse Crossovers
    (3) 10
    Shrugs
    (3) 10

    Back, Triceps
    Exercise
    Sets Reps
    Wide Grip Pull Up
    (4) 10
    Lat Pull Down
    (4) 10
    Seated Cable Rows
    (4) 10
    One Arm DB Row
    (3) 10
    Dips
    (3) 10
    Pressdowns
    (3) 10
    Kickbacks
    (3) 10

    Thanks for any tips or advice lads - i know it can be wearing when people constantly ask for mentoring.
    Last edited by Sheppy; 08-31-2010 at 08:42 AM.

  2. #2
    Wannabebig New Member
    Join Date
    Aug 2010
    Location
    Lithonia, GA
    Posts
    2
    Any things is expectable, however, what makes a difference is how much weight you work out with , FREQUENCY , INTENSITY and TIME (FIT).Do big lifts first and don't forget the CORE WORKOUTS - SQUAT(KING), BENCH and POWER CLEAN.

    THIS IS ONE I OF MY WORKOUTS(and it includes almost every major muscle and all you do is switch it up every week but keep this routine ) these are 35 minute workouts and its called CIRCUIT TRAINING . You will become stronger faster and have Endurance and Power. 1 minute rest while in a set . A month of this and you will increase in weight depending on your body weight, age , and if you ever worked out before. MAX out at least twice a year. If you have any other questions fell free to message me.

    MONDAY (lower body) DO-5-6 SETS

    Squats
    SET1- x10, SET2- x8, SET3- x6, SET4 - x4, SET5- x2 increasing weight each time

    AGILITIES
    lunges x10 / Step ups x10 / Romanian Dead lift x10(do agilities for each set )

    TUESDAY(upper body) DO 5-8 SETS

    Bench x10,8,6,4,2

    AGILITIES
    Dumbell row x10/ dips x10/ hammer curls x 10

    WENSADY

    Power Clean
    Full power clean every odd # AND power clean and jerk on evens which will = 5 reps . Do 3-5 SETS

    AGILITIES
    Snatch x5
    Hang clean x5
    Front squat x5

    THURSDAY (upper body)

    DUMBBELL BENCH x10. DO 5-8 SETS

    AGILITIES
    wide-grip pull down x10
    behind the neck press x10
    wrist curls x10
    dumbbell curls x10


    FRIDAY(shoulders)DO 5-8 SETS

    Front raises x10
    Lateral raisesx10
    Alternating dumbbell curls x10
    Triceps extension x10
    Shoulder Shrugs x10

  3. #3
    Wannabebig New Member
    Join Date
    Aug 2010
    Location
    Lithonia, GA
    Posts
    2
    My last MAXES i WEIGHED 135 and i BENCH 250 , POWER CLEAN 275 , SQUAT 330, and 40 yard dash - 5.4 .....I ended with a POWER INDEX of 6.4 , i could have won the lifting competition in the state of GA but i entered too late . HOPE THIS HELPS

  4. #4
    Iplan Iplan's Avatar
    Join Date
    Feb 2010
    Posts
    300
    40 yard dash in 5.4 seconds
    Dude.... were you pulling a school bus when you ran that 40?

    That is soooooooo sloooooowwwwwwwww! I'm not picking on you, but I just think you might do better not to mention the sprint times in the context of the other lifts (as they are all awesome, but the 40 time, not so much).

    If you're interested, sprinting times can be significantly improved with a bit of training. Getting a good start is the first step (think speed benching, except in terms of trying to rev your stride up to maximum speed by going from shorter to longer strides as you get up to speed.

    Sample Sprint Workout

    Mon. - 5x20, 4x30, 3x40
    3x30, 3x40, 2x50, 1x60
    5x30 (2 sets)

    Tues. - 6 x 250 (35 - 28 @ 200) 2 min rest
    300 - 200 - 100 (39 - 26 - 13) 100 walk rest (2-3 sets) 400 walk rest
    3 x 500 (500 walk rest)
    500 - 400 - 300 - 200 (walk what you ran for rest)

    Thurs. - 4 x 100 (25 sec rest) 2 sets (full recovery between)
    Run 100 (walk back 50) Run 100 (cover full lap)
    200 (30 sec rest) 200
    2 x 352 (full effort) full recovery

    The intensity and times of these runs will be determined by your target time.... I'd encourage you to focus on this ~ as getting down below a 5 second 40 is a realistic target for most people, and everything else you're putting up is just monstrous.
    Last edited by Iplan; 09-03-2010 at 08:56 PM.
    Does this pose make my camera look big?

    "We're not as good as we want to be, we're not as good as we should be, but thank God we're not as bad as we used to be..."

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