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Thread: Here is my training Schedule

  1. #1
    Test Enan Believer carl's Avatar
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    Here is my training Schedule

    I had a question, i looked over your guys' WBB routine #1 and not to criticize or anything. I thought it was rather lacking. I mean the amount of exercises and sets you are doing kinda look like a warmup. I mean i workout in my gym for around 1hr-1hr 30mins. and if i did your routine, it would take me about 15 minutes and i would be done. As i only allow myself 15-20 seconds in between sets, doing 4 sets of every exercise that i do. Heres my workout, let me know what you think.

    Day1 Chest

    Flat Bench Press-(warmup)set1- 9reps 145lbs.
    Set1-185lbs. 6 reps.
    Set2-205lbs. 6 reps.
    Set3-215lbs. 6 reps.
    Set4-225lbs. 4 reps.
    Set5-235lbs. 3 reps.
    Incline Bench Press
    Set1-165lbs. 6 reps.
    Set2-175lbs. 4 reps.
    Set3-185lbs. 4 reps.
    Set4-195lbs. 4 reps.
    Dips
    Set1-30 reps.
    Set2-25 reps.
    Set3-15 reps.
    Decline Bench Press (Dumbbells)
    Set1-65lbs. 7 reps.
    Set2-65lbs. 6 reps.
    Set3-65lbs. Failure
    Flyes (dumbbells)
    Set1-40lbs. 6 reps.
    Set2-40lbs. 6 reps.
    Set3-40lbs. 4 reps.
    Dips Machine
    Set1-265lbs. 6 reps.
    Set2-265lbs. 6 reps.
    Set3-265lbs. 6 reps.
    Row Handles Machine
    Set1-100lbs. 6 reps.
    Set2-100lbs. 6 reps.
    Set3-100lbs. 6 reps.
    Bench Press Machine
    Set1-165lbs. As many as possible.

    Day2-Bi's and Tri's

    Dumbbell Curls (warmup-Set1-30's 9 reps.)
    Set1-40's 6 reps.
    Set2-45's 6 reps.
    Set3-45's 6 reps.
    Tricep Extensions
    Set1-165lbs. 6 reps.
    Set2-165lbs. 6 reps.
    Set3-165lbs. 6 reps.
    Isolation Curl Machine
    Set1-105lbs. 6 reps.
    Set2-105lbs. 6 reps.
    Set3-105lbs. 6 reps.
    SkullCrushers
    Set1-100lbs. 6 reps.
    Set2-100lbs. 6 reps.
    Set3-100lbs. 6 reps.
    Hammer Curls
    Set1-45lbs. 6 reps.
    Set2-45lbs. 6 reps.
    Behind the head Tri's Extension (dumbbells)
    Set1-35's 6 reps.
    Set2-35's 6 reps.
    Set3-35's 4 reps.
    Across the body Bicep Curls (dumbbells)
    Set1-35's 6 reps.
    Set2-35's 6 reps.
    Set3-35's 6 reps.

    Day3- Legs

    Squats
    Set1-185lbs. 9 reps.
    Set2-215lbs. 6 reps.
    Set3-245lbs. 6 reps.
    Set4-255lbs. 6 reps.
    Leg Presses
    Set1-205lbs. 6 reps.
    Set2-215lbs. 6 reps.
    Set3-245lbs. 6 reps.
    Set4-275lbs. 6 reps.
    Calve Raises
    Set1-205lbs. 6 reps.
    Set2-225lbs. 6 reps.
    Set3-225lbs. 6 reps.
    Set4-225bls. 6 reps.
    Thats all i do for legs, as you can see they are lacking compared to my upperbody, but i am more of a upperbody person, i know that sounds stupid but i never was big on lowerbody in high school, just keeping them toned and strong to stay fast and quick for sports.

    Day4-Shoulders / Back

    Military Press
    Set1-115lbs. 9 reps.
    Set2-135lbs. 6 reps.
    Set3-145lbs. 6 reps.
    Set4-155lbs. 6 reps.
    Lat Pulls
    Set1-115lbs. 6 reps.
    Set2-130lbs. 6 reps.
    Set3-130lbs. 6 reps.
    Dips
    Set1-30 reps.
    Set2-25 reps.
    Set3-As many as possible
    Dumbbell Raises (Front, and Sides)
    Set1-35's 6 reps. Both
    Set2-35's 6 reps. Both
    Set3-35's 6 reps. Both
    Lateral Press
    Set1-125lbs. 6 reps.
    Set2-130lbs. 6 reps.
    Set3-130lbs. 6 reps.
    Cable Pulls
    Set1-50lbs. on each arm-6 reps.
    Set2-50bls. 6 reps.
    Set3-50lbs. 6 reps.
    Set4-50lbs. 6 reps.

    Day5 Bi's and Tri's
    See Bi's and Tri's and Day2 Same as above

    Rest Sat. and Sun.

    As i say again i dont want to criticise the WBB routines at all, i was just wanting to put my workout out there for people to see. It is a very intense workout as i said i only rest anywhere from 15-20 seconds. If i were to ever get on gear i would most undoubtedly even make my workout harder. Any comments would much be appreciated as we can all learn from one another thank you.

    -carl
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  2. #2
    HomeYield WillKuenzel's Avatar
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    Quote Originally Posted by carl
    Day1 Chest

    Flat Bench Press-(warmup)set1- 9reps 145lbs.
    Set1-185lbs. 6 reps.
    Set2-205lbs. 6 reps.
    Set3-215lbs. 6 reps.
    Set4-225lbs. 4 reps.
    Set5-235lbs. 3 reps.
    Just on thought on something...Why do pyramid up? I can bet that you can do 235 about 6 times if you didn't do all those warmup sets. Hell maybe even 8 times. I think doing maximal amount of weight first or heavy sets first then pryamiding down (if need be) is more effective. No sense is wasting time building up to it when you know you can do it straight out.

    Do something like this:
    135x8
    185x4
    235x8
    235x6
    I can almost bet that you'll have a better workout by doing that.

    WBB routines go off this principle. There's no sense in beating around the bush and working your way up to a weight you know you can do. It waste energy getting there. Use all of what you have at a weight you know you can do.

    The rest of your routine closely resembles mine, but I tend to do more exercises and less sets at each one.
    What is elite?
    "Those who work the hardest often complain the least." -anonymous
    Pain is inevitable. Suffering is optional.

  3. #3
    Test Enan Believer carl's Avatar
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    thanks bro for the input, ill pyramid like you said.

    -carl
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  4. #4
    HomeYield WillKuenzel's Avatar
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    Yeah, just give it a shot. I do that for all my exercises. I noticed when I switched over to doing heavy weight first my strength really went up. I still warm up but my warm up sets are really more of an acclimation just to get the body ready for the heavier weight.

    Give it a go and let us know what you think. Its a bit different at first because I can almost guarantee that your weights will go up 10-15lbs just by switching to that. Once you get a good idea of your starting weight, you'll really see some good gains.
    What is elite?
    "Those who work the hardest often complain the least." -anonymous
    Pain is inevitable. Suffering is optional.

  5. #5
    Wannabebig New Member HahnB's Avatar
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    Quote Originally Posted by carl
    I had a question, i looked over your guys' WBB routine #1 and not to criticize or anything. I thought it was rather lacking. I mean the amount of exercises and sets you are doing kinda look like a warmup. I mean i workout in my gym for around 1hr-1hr 30mins. and if i did your routine, it would take me about 15 minutes and i would be done. As i only allow myself 15-20 seconds in between sets, doing 4 sets of every exercise that i do. Heres my workout, let me know what you think.

    Day1 Chest

    Flat Bench Press-(warmup)set1- 9reps 145lbs.
    Set1-185lbs. 6 reps.
    Set2-205lbs. 6 reps.
    Set3-215lbs. 6 reps.
    Set4-225lbs. 4 reps.
    Set5-235lbs. 3 reps.
    Incline Bench Press
    Set1-165lbs. 6 reps.
    Set2-175lbs. 4 reps.
    Set3-185lbs. 4 reps.
    Set4-195lbs. 4 reps.
    Dips
    Set1-30 reps.
    Set2-25 reps.
    Set3-15 reps.
    Decline Bench Press (Dumbbells)
    Set1-65lbs. 7 reps.
    Set2-65lbs. 6 reps.
    Set3-65lbs. Failure
    Flyes (dumbbells)
    Set1-40lbs. 6 reps.
    Set2-40lbs. 6 reps.
    Set3-40lbs. 4 reps.
    Dips Machine
    Set1-265lbs. 6 reps.
    Set2-265lbs. 6 reps.
    Set3-265lbs. 6 reps.
    Row Handles Machine
    Set1-100lbs. 6 reps.
    Set2-100lbs. 6 reps.
    Set3-100lbs. 6 reps.
    Bench Press Machine
    Set1-165lbs. As many as possible.

    Day2-Bi's and Tri's

    Dumbbell Curls (warmup-Set1-30's 9 reps.)
    Set1-40's 6 reps.
    Set2-45's 6 reps.
    Set3-45's 6 reps.
    Tricep Extensions
    Set1-165lbs. 6 reps.
    Set2-165lbs. 6 reps.
    Set3-165lbs. 6 reps.
    Isolation Curl Machine
    Set1-105lbs. 6 reps.
    Set2-105lbs. 6 reps.
    Set3-105lbs. 6 reps.
    SkullCrushers
    Set1-100lbs. 6 reps.
    Set2-100lbs. 6 reps.
    Set3-100lbs. 6 reps.
    Hammer Curls
    Set1-45lbs. 6 reps.
    Set2-45lbs. 6 reps.
    Behind the head Tri's Extension (dumbbells)
    Set1-35's 6 reps.
    Set2-35's 6 reps.
    Set3-35's 4 reps.
    Across the body Bicep Curls (dumbbells)
    Set1-35's 6 reps.
    Set2-35's 6 reps.
    Set3-35's 6 reps.

    Day3- Legs

    Squats
    Set1-185lbs. 9 reps.
    Set2-215lbs. 6 reps.
    Set3-245lbs. 6 reps.
    Set4-255lbs. 6 reps.
    Leg Presses
    Set1-205lbs. 6 reps.
    Set2-215lbs. 6 reps.
    Set3-245lbs. 6 reps.
    Set4-275lbs. 6 reps.
    Calve Raises
    Set1-205lbs. 6 reps.
    Set2-225lbs. 6 reps.
    Set3-225lbs. 6 reps.
    Set4-225bls. 6 reps.
    Thats all i do for legs, as you can see they are lacking compared to my upperbody, but i am more of a upperbody person, i know that sounds stupid but i never was big on lowerbody in high school, just keeping them toned and strong to stay fast and quick for sports.

    Day4-Shoulders / Back

    Military Press
    Set1-115lbs. 9 reps.
    Set2-135lbs. 6 reps.
    Set3-145lbs. 6 reps.
    Set4-155lbs. 6 reps.
    Lat Pulls
    Set1-115lbs. 6 reps.
    Set2-130lbs. 6 reps.
    Set3-130lbs. 6 reps.
    Dips
    Set1-30 reps.
    Set2-25 reps.
    Set3-As many as possible
    Dumbbell Raises (Front, and Sides)
    Set1-35's 6 reps. Both
    Set2-35's 6 reps. Both
    Set3-35's 6 reps. Both
    Lateral Press
    Set1-125lbs. 6 reps.
    Set2-130lbs. 6 reps.
    Set3-130lbs. 6 reps.
    Cable Pulls
    Set1-50lbs. on each arm-6 reps.
    Set2-50bls. 6 reps.
    Set3-50lbs. 6 reps.
    Set4-50lbs. 6 reps.

    Day5 Bi's and Tri's
    See Bi's and Tri's and Day2 Same as above

    Rest Sat. and Sun.

    As i say again i dont want to criticise the WBB routines at all, i was just wanting to put my workout out there for people to see. It is a very intense workout as i said i only rest anywhere from 15-20 seconds. If i were to ever get on gear i would most undoubtedly even make my workout harder. Any comments would much be appreciated as we can all learn from one another thank you.

    -carl
    Your doing 25 sets for chest, then doing triceps the next day?! 23 sets for your arms is a lot for such small muscle groups, have you been doing that much volume since you started training?

    I don't understand a few things. Your training your triceps and biceps twice a week but nothing else? And your also doing dips on your shoulder/back day. I'd decrease the volume, put some rest days in there. That's a lot of volume to do with no rest days in between, and I'd take dips out of your shoulder day.
    My brother and I were brutal. I once chased him around the house with a spoon that I put on the burner. I burned that little pricks leg. -sharkall2003

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  6. #6
    Grasshoppa
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    If you did WBB1 and lifted to failure and allowed for longer rest periods, then it would take you longer. On big compound movements, I've often waited 3 minutes between lifts.
    Shao-LiN
    "I tried so hard and got so far, but in the end, it doesn't even matter." - Linkin Park

  7. #7
    Test Enan Believer carl's Avatar
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    To HahnB: Well, i have pretty much worked up to get this type of volume in my workout. Ive been doing this exact routine for the last 1 month or more. i think after this time, my triceps are probably the most suffering of all muscles, if not all. But, i think your right, im gonna tone down my triceps exercises a bit, and some weeks i dont train my tri's that hard on day2, but i go full board on them on day5.

    To Shao-Lin: If i waited 3 minutes in between lifts i would never really feel like i worked it my hardest. Generally i start another lift however long it takes me to set up the weight. My goal in the gym is to go in there as fresh and pumped as possible, and go out of there completely exhausted. If i wait to long in between sets, i lose my focus, and aggression with the weights actually making it harder for me to lift. I guess you could call me weird, but i dont talk to a single person in the gym unless they speak to me, as i am extremely focused on the task at hand. Become as large as i possibly can. Adrenaline is a huge factor to me.

    -carl
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  8. #8
    Neollagnailati
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    You have some repetition that I don't understand. For example, why do you put dips on both chest and back day? Why do you do both db bench and bench machine? Why do both the dip machine and unweighted dips?
    Also, I think that wbb 1 has so many fewer exercises because each exercise is supposed to be performed at a high enough intensity that, say, two sets of bench will wear you out.

  9. #9
    Player Hater PowerManDL's Avatar
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    If you're trying to work on density, you're doing great.

    If you have any concern for strength at all, it isn't the best approach.
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  10. #10
    Test Enan Believer carl's Avatar
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    As i said before, i need more sets of things to become completely exhausted, my muscles have very high endurance. And the reason why i do a bench machine at the end is to do a burn-out set, that is all. I do unweighted dips because i feel it tones my chest more, and the dips machine is more targeted for my triceps, this specific dips machine rocks in my opinion for my tri's. As i also said before im not criticising the wbb1 routine, i just need more sets to feel completely satisfied that my muscle is worked. Plus, i do one bodypart a week for the most part, except arms. So, if i just did 2 sets of exercises for my chest, then by Wednesday i would feel like i needed to do more chest. This routine works wonders for me, Over the last 3 and a half months i have went from 160lbs. 7.5%BF to 180lbs. 8.7%BF, and i have been cutting for the last week so, i was at about 184lbs. to be exact.

    -carl
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  11. #11
    Administrator chris mason's Avatar
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    Here are my thoughts, your training has yielded little in the way of results with regards to strength. Before you knock the wbb routine why not give it a go and watch your strength and size shoot up.


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  12. #12
    Senior Member Anthony's Avatar
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    I like how you do 25 sets for chest, 20 for arms (twice a week) and 8 sets for quads.
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  13. #13
    Milk Junkie Ironman15's Avatar
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    Dips to tone the ole chest eh?
    5'6"
    160lbs
    480x1 deadlift
    315x5 squat (atf)
    260x1 bench

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  14. #14
    King Nothing ericg's Avatar
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    I would add some Stiff Leg Deads in there on leg day. I dont see why you trian your legs with so little sets compared to the rest of you? Oh, and how about some ab work??
    Current Stats --------------- Training Goals: Improve athletic conditioning.
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  15. #15
    Neollagnailati
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    But if your form for dips is same for weighted and unweighted, shouldn't it target the same muscle groups, rather than one focusing more on arms as opposed to chest?

  16. #16
    Test Enan Believer carl's Avatar
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    you would think, but it seems when i do it on the dips machine...well it weighs alot more, so my arms take up for most of the weight so it feels like it hits my arms more. I could do like 50 or more dips at one time, i just minimize to doing 30 and go down from there, as to not burn out on them.

    -carl
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  17. #17
    Test Enan Believer carl's Avatar
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    yes, i do do some ab workout, i didnt include it because i dont do a whole lot of ab work. I have a chronic disease called, kartagener's syndrome i dont know if any of you have heard of that before, ill explain more on that if anyone would like. But, there is one funny thing about my disease, in about 50% of the people who have it, which you are born with it, anyways well they also have situs inversus...thats where all the organs inside of you are flipped to the opposite sides. Its really fun to mess with people when i get my regular chest x-rays LOL, they always think they put the film in backwards LOL. But, anyway this kartagener's syndrome has made me develop over the years a little thing called chronic brochiectisus, i think thats how its spelled. Thats where you have brochitus everyday. Well, i get sick really easy and i cough everyday, so i only do abs lightly as my abs are very well developed already from coughing everyday pretty much since i was born. If you think that coughing doesnt work your abs, try coughing i do it everyday, i know it sounds horrible, but on the days im sick my abs are so freaking sore. Well, if anyone wants me to explain the kartagener's syndrome i can, but just post up here if you want to hear the spill. Later

    -carl
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