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| IronMass Forums Workout Program Review of Serge Nubert workout. Exercises Discuss Workout Program Review of Serge Nubert workout. in the Bodybuilding Science forums; Workout Program review: Serge Nubert workout workout 3a Smith machine BTN press +20 115x12 135x12 135x12 135x12 135x12 135x12 135x12 135x12 135x12 db upright rows no change 35x12 35x12 35x12 ... |
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05-11-2007, 03:58 AM
| #31 |
| IMPC Contestant  Join Date: Jul 2006
Posts: 493
Recipes: 0 Rep Power: 27   |  Re: Workout Program Review of Serge Nubert workout. Workout Program review: Serge Nubert workout workout 3a Smith machine BTN press +20 115x12 135x12 135x12 135x12 135x12 135x12 135x12 135x12 135x12 db upright rows no change 35x12 35x12 35x12 35x12 35x12 35x12 standing calf raise not rated 125x15 125x15 125x15 125x15 125x15 125x15 125x15 125x15 pressdown/cable curl superset +20 / NR 140x12 / 80x12 140x12 / 80x12 140x12 / 80x12 140x12 / 80x12 140x12 / 80x12 140x12 / 80x12 140x12 / 80x12 140x12 / 80x12 db front raise -5 lbs 20x12 20x12 20x12 20x12 20x12 20x12 cable lateral raise +10lbs 20x12 20x12 20x12 20x12 20x12 20x12 leg press toe extension 360x15 360x15 360x15 360x15 360x15 360x15 360x15 360x15 barbell curl / dip superset -5lbs / nochange 80x12 / bwx12 60x12 / bwx12 60x12 / bwx12 60x12 / bwx12 60x12 / bwx12 60x12 / bwx12 60x12 / bwx12 60x12 / bwx12 gym time 90 min posing 0 Debrief Well I got a bit of a pump today. This was a good workout today. I didn't think I was going to have one because I spent all day at the car dealership trying to by a new family "flagship" and NO meals for 7 hours  However after everything was signed I grabbed a shake, took a shot of green mag/xtend and was on my whey. weight changes were minimal but I did feel like all the muscles were targeted effectively today.shoulders Nothing spectacular here. Btn presses felt good. I was carefull not to strain my neck and tried to relax my teeth as to not add pressure to my head. So far so good strong workout. cable Lateral raises felt good and I responded by going up to 20lbs today (still not better than leaning lateral raise though). I dropped the weight on the other two exercises because the curl jockeys were in FULL effect and I wasn't going to wait forever for dumbbells. I ended up getting a better workout than last time because of those idiots. calves I went super slow and lower the weight a little bit today. I finally felt my calves respond like they were supposed too. I even had my shoes off arnold style to add to the effect. the leg press version wasn't as good I am afraid because my calves were already torched and I think I was still using too much weight at that point Hey I will sacrifice for a few more inches on my calves. Arms Supersets are killing me but I am doing alright now. Once again I was affected by the curl jockeys so I had to make do. Those weren't my favorite arm exercises (besides dips) but I got it done. Barbell curls after those cable curls pretty much finished me off. There were veins EVERYWHERE. The look I had in the mirror said.. Hey I want 18 inch guns too.
__________________ 2007 NGA Northern States Regional Amatuer Classic Novice Heavyweight Champion We are kings or pawns, a man once said..emperors and fools. The Physique that is developed slowly and naturally will endure longer -John Grimek Unbeaten Champion Serge Nubert wortout review http://www.ironmass.com/exercises/10...t-workout.html Focus xt Log http://www.ironmass.com/sponsored-pr...-focus-xt.html Workout by Layne "Str8flexed" Norton http://www.ironmass.com/showthread.php?t=8020 |
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05-11-2007, 04:19 AM
| #32 |
| I've got a RAGING clue!  Join Date: May 2005 Location: dnyc99's cleaning staff
Posts: 12,526
Recipes: 0 Rep Power: 309 | Re: Workout Program Review of Serge Nubert workout. Man my eyes still bug out of my head everytime I look at one of these workouts! You've been doing them for a time now, what's your honest opinion? Feel like they are working? |
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05-14-2007, 04:19 AM
| #33 |
| IMPC Contestant Join Date: Jul 2006
Posts: 493
Recipes: 0 Rep Power: 27 | Re: Workout Program Review of Serge Nubert workout. Workout Program review: Serge Nubert workout workout 1a squats 135x12 235x12 235x12 235x12 235x12 235x12 235x12 235x12 incline db press 40x12 60x12 60x12 60x12 60x12 60x12 60x12 60x12 incline fly 35x12 35x12 35x12 35x12 35x12 35x12 db pullover 85x12 85x12 85x12 85x12 85x12 85x12 machine fly 120x12 120x12 120x12 120x12 105x12 Leg Press 300x12 300x12 6 sets not accomplished Leg ext not accomplished db flat press not accomplished Gym time 59 min posing 0 Thank you Bally's fitness of redlands ca for having db and weights all scattered about in the gym. It was nice spending time searching for matching dbs but settling for what I could find. Also a special shout out to closing at 8pm on sunday so I would have to cut my workout short(my sons birthday was today so I had to do the late workout). Nice workout anyway.  Chest Well it is still chest07 for me so priority goes to my chest thats why I did more exercise for my chest today instead of going for the "bigger" muscle group. For some reason the machine flyes didn't feel like they were hitting my chest as good as normal so next time I will cut back about 10lbs and start at 110 on this different machine. I definately need to move up in weight on the pullovers. 85lbs is becoming a joke its too easy. So I expect to go "hardcore" and push it to 95lb for teh struggle next time. quads Squats and only squats ...pretty much. Well at least my inner quads are getting hit pretty good these days. I do miss the hack squat and front squat action of other workouts. I am trying to focus in my mind on contracting my quads really hard when I get to their part during the squat. That is making it much harder especially on the 7 set. I started out today saying maybe this will be the day I will feel up to going to 245 but when I got to set 8 I realized I am just not ready yet. I will have patience and wait for the right time to move up over here. Leg press was a joke and not worth talking about since bally's had to close.
__________________ 2007 NGA Northern States Regional Amatuer Classic Novice Heavyweight Champion We are kings or pawns, a man once said..emperors and fools. The Physique that is developed slowly and naturally will endure longer -John Grimek Unbeaten Champion Serge Nubert wortout review http://www.ironmass.com/exercises/10...t-workout.html Focus xt Log http://www.ironmass.com/sponsored-pr...-focus-xt.html Workout by Layne "Str8flexed" Norton http://www.ironmass.com/showthread.php?t=8020 |
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05-14-2007, 04:33 AM
| #34 | |
| IMPC Contestant Join Date: Jul 2006
Posts: 493
Recipes: 0 Rep Power: 27 | Re: Workout Program Review of Serge Nubert workout. Quote:
So as it stands I think this is a solid program but to maximize gains you really have to see how your own body responds to higher volume/reps and visa versa. Strong points tend to work with almost anything. Its the weakpoints that can tell you are a responder or not. I should still be using this program till about june 20 or so. At least thats the plan. Then I will move in to Phase delta which will have all I have learned up to this point about my body.
__________________ 2007 NGA Northern States Regional Amatuer Classic Novice Heavyweight Champion We are kings or pawns, a man once said..emperors and fools. The Physique that is developed slowly and naturally will endure longer -John Grimek Unbeaten Champion Serge Nubert wortout review http://www.ironmass.com/exercises/10...t-workout.html Focus xt Log http://www.ironmass.com/sponsored-pr...-focus-xt.html Workout by Layne "Str8flexed" Norton http://www.ironmass.com/showthread.php?t=8020 | |
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05-15-2007, 12:26 AM
| #35 |
| IMPC Contestant Join Date: Jul 2006
Posts: 493
Recipes: 0 Rep Power: 27 | Re: Workout Program Review of Serge Nubert workout. Workout Program review: Serge Nubert workout workout 2a chins x12 x12 x12 x12 x12 x12 btn pulldowns 120x12 125x12 125x12 125x12 125x12 125x12 125x12 125x12 125x12 standing hamstring curls (single Leg) 40x12 40x12 40x12 40x12 40x12 40x12 40x12 40x12 front pulldowns 140x12 160x12 160x12 160x12 160x12 160x12 lying hamstring curl 120x12 120x12 120x12 120x12 120x12 120x12 120x12 120x12 barbell rows (wide ...) 205x12 205x12 205x12 205x12 205x12 205x12 gym time 75 min posing 10 min Debrief Well pretty good workout. I felt solid today energy wise. Bally's was cleaner this time but the equiptment is suspect. More on that later. Posing was good today. I saw some additional detail in my rdb and rear lat spread. Strength is going up even if I haven't moved up the weight on certain exercises yet. I can feel it coming. Back chins as usual were tough but I am focusing on contracting my lats almost like sternum chins. I still haven't added weight yet but I think this is working better for now. front pulldowns up 20+ is pretty good imo. btn pulldowns are becoming easier and feel more natural. I will continue to gradually increase the weight. No headaches or weird pains to report. Barbell rows felt REALLY strong so its time to go up on that next workout. Hamstrings Well this pretty much sucked the little one. Bally's hamstring eqiptment was like some pieces of medival torture devices. The setaed curl didn't feel right so I dropped it. The lying hamstring curl machine was really crappy and I couldn't get the right adjustment. It was a horrible experience. They should have stopped at 38 cardio machines and got two decent hamstring machines.
__________________ 2007 NGA Northern States Regional Amatuer Classic Novice Heavyweight Champion We are kings or pawns, a man once said..emperors and fools. The Physique that is developed slowly and naturally will endure longer -John Grimek Unbeaten Champion Serge Nubert wortout review http://www.ironmass.com/exercises/10...t-workout.html Focus xt Log http://www.ironmass.com/sponsored-pr...-focus-xt.html Workout by Layne "Str8flexed" Norton http://www.ironmass.com/showthread.php?t=8020 |
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05-15-2007, 12:33 AM
| #36 | |
| I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff
Posts: 12,526
Recipes: 0 Rep Power: 309 | Re: Workout Program Review of Serge Nubert workout. Quote:
 Bingo! I think that's a lesson we all learn after years of lifting. What might work for one person doesn't always work for another. I know I've incorporated many different elements into my own lifting to find a combo that works great for me. Of course I'm always trying a tweak here or there to improve. Sucks to here about Bally's, you'll have to find some other exercises to do the trick. Do you do SLDL or Good Mornings? You can also do standing ham curls which are supposed to be good but I've never used them. | |
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05-15-2007, 12:47 AM
| #37 | |
| IMPC Contestant Join Date: Jul 2006
Posts: 493
Recipes: 0 Rep Power: 27 | Re: Workout Program Review of Serge Nubert workout. Quote:
I am trying to only use exercises that Serge would use in order to review the program correctly. I am sticking as close as possible to the routine he created. I am not going to suffer for 6 or 7 weeks if I am not doing "optimal" hamstring work. Its all good, I can wait.
__________________ 2007 NGA Northern States Regional Amatuer Classic Novice Heavyweight Champion We are kings or pawns, a man once said..emperors and fools. The Physique that is developed slowly and naturally will endure longer -John Grimek Unbeaten Champion Serge Nubert wortout review http://www.ironmass.com/exercises/10...t-workout.html Focus xt Log http://www.ironmass.com/sponsored-pr...-focus-xt.html Workout by Layne "Str8flexed" Norton http://www.ironmass.com/showthread.php?t=8020 | |
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05-16-2007, 12:58 AM
| #38 |
| IMPC Contestant Join Date: Jul 2006
Posts: 493
Recipes: 0 Rep Power: 27 | Re: Workout Program Review of Serge Nubert workout. Workout Program review: Serge Nubert workout workout 3a Smith machine BTN press 115x12 135x12 135x12 135x12 135x12 135x12 135x12 135x12 135x12 pressdown/cable curl superset 140x12 / 85x12 140x12 / 85x12 140x12 / 85x12 140x12 / 85x12 140x12 / 85x12 140x12 / 85x12 140x12 / 85x12 140x12 / 85x12 db upright rows 35x12 35x12 35x12 35x12 35x12 35x12 standing calf raise 125x12 210x12 210x12 210x12 210x12 210x12 210x12 210x12 cable lateral raise 25x12 25x12 25x12 25x12 25x12 25x12 db front raise 20x12 20x12 20x12 20x12 20x12 20x12 db curl / dip machine superset 40x12 / 300x12 40x12 / 280x12 40x12 / 280x12 40x12 / 280x12 40x12 / 280x12 40x12 / 280x12 40x12 / 280x12 40x12 / 280x12 seated calf raise 145x12 145x12 145x12 145x12 145x12 145x12 145x12 145x12 gym time 99 min posing 2 min bs time 15 min Debrief Interesting workout. I really should have been more on point today but I went to workout with the Infamous Bally's Trainer today so I guess I should have know I would go over. I ended up training in a whole different place than before but they had better equiptment then ballys, so its all good. Posing sucked today I don't know why but it did. Maybe it was that crossiant that I had earlier that did me in. I will be going back to this gym again because it is much better than the other two gyms I worked out at in cali. shoulders btn press felt wierd but it was because I was facing the wrong direction in the smith machine. It was at an angle like the / and I spaced out and did it wrong a few sets. I was also distracted trying to show deadlifitng and squating principles so thats is a quick lesson for me ya know. Not moving up in weight over here just yet. The cable lateral machine here was by far the best that I have felt on my shoulder. I added 5 pounds to my weight and I probably could have gone up more. Upright rows and front raises were business as usual. I will probably go up in weight in the front raises next time. Arms I went with dumbbells today for my superset and I was a little harder to get those last few sets in. Those dips were a little too heavy for the volume I am trying to do I will have to focus more and get my math right so I can perform better next time. Needless to say my right shoulder was getting screwed today due to me not focusing on what I was doing. Calves finally a standing calf raise machine I could get a decent workout with. Slow and steady with no shoes on again made my calves hurt. I didn't do 15 reps because... you guessed it not paying attention to what I was doing. Seated calf raises followed the same trend.
__________________ 2007 NGA Northern States Regional Amatuer Classic Novice Heavyweight Champion We are kings or pawns, a man once said..emperors and fools. The Physique that is developed slowly and naturally will endure longer -John Grimek Unbeaten Champion Serge Nubert wortout review http://www.ironmass.com/exercises/10...t-workout.html Focus xt Log http://www.ironmass.com/sponsored-pr...-focus-xt.html Workout by Layne "Str8flexed" Norton http://www.ironmass.com/showthread.php?t=8020 |
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05-16-2007, 07:50 AM
| #39 |
| I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff
Posts: 12,526
Recipes: 0 Rep Power: 309 | Re: Workout Program Review of Serge Nubert workout. Great news on finding a better gym bro. I know it helps me a ton feeling comfortable and happy with the equipment. |
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05-18-2007, 12:25 AM
| #40 |
| IMPC Contestant Join Date: Jul 2006
Posts: 493
Recipes: 0 Rep Power: 27 | Re: Workout Program Review of Serge Nubert workout. Workout Program review: Serge Nubert workout workout 1a squats +10 135x12 245x12 245x12 245x12 245x12 245x12 245x12 245x12 incline db press +5 40x12 65x12 65x12 65x12 65x12 65x12 65x12 65x12 incline fly 40x12 40x12 40x12 40x12 40x12 40x12 Leg Press 300x12 300x12 300x12 300x12 300x12 300x12 300x12 300x12 db pullover +10 95x12 95x12 95x12 95x12 95x12 95x12 Leg ext 130x12 190x12 190x12 190x12 190x12 190x12 db flat press 55x12 60x12 60x12 60x12 60x12 60x12 60x12 machine fly 120x12 130x12 130x12 130x12 130x12 130x12 130x12 Gym time 96 min posing 5 Another decent workout. Bally's Trainer was there again doing abs but not wanting to workout with me. Instead he wanted to talk. Gheyness as my wifey just said. The only thing that wasn't cool was moving to this gym and some of the machines are calibrated differently which makes tracking weights harder. Like I said before I feel stronger so thats all tha matters right now. Overtime due to bs'ing Quads I increased the weight 10lbs on the squat today so I feel good about that. My inner quads are growing again, that means more chaffing  Anyway Leg extensions were cool and I did them toes in. I needed some variety so I made a small change to the program. Hey I am trying to win a contest at the end of the year ya know. Leg press felt standard but heavier I guess due to the added poundage on the squats.Chest My middle chest inner chest seems to be growing much better, but overall I think it is thicker than before. I'll have to take some pics next week of it. All movements felt good. Weight increases in pullovers as promised. I also believe I went up on the presses too. I am not getting hung up on it though because these days I am feeling my chest much better than before. I hope all this practice helps me when I go back to pressing 110x3 for sets in about 5 weeks. Anyway good chest workout.
__________________ 2007 NGA Northern States Regional Amatuer Classic Novice Heavyweight Champion We are kings or pawns, a man once said..emperors and fools. The Physique that is developed slowly and naturally will endure longer -John Grimek Unbeaten Champion Serge Nubert wortout review http://www.ironmass.com/exercises/10...t-workout.html Focus xt Log http://www.ironmass.com/sponsored-pr...-focus-xt.html Workout by Layne "Str8flexed" Norton http://www.ironmass.com/showthread.php?t=8020 |
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05-18-2007, 11:55 PM
| #41 |
| IMPC Contestant Join Date: Jul 2006
Posts: 493
Recipes: 0 Rep Power: 27 | Re: Workout Program Review of Serge Nubert workout. Workout Program review: Serge Nubert workout workout 2b chins +12 +12 +12 +12 +12 +12 btn pulldowns 125x12 125x12 125x12 125x12 125x12 125x12 125x12 125x12 lying leg curls 110x12 100x12 90x12 90x12 90x12 90x12 90x12 90x12 front pulldowns +10 160x12 170x12 170x12 170x12 170x12 170x12 seated leg curls 90x12 100x12 100x12 100x12 100x12 100x12 100x12 100x12 Barbell Rows +10 215x12 215x12 215x12 215x12 215x12 215x12 gym time 83 min posing 10 min Well I wanted to weigh myself today but to be honest I am afraid that I might get disapponted with the number I see. Now I continue to persue a body that looks good and not focus on the weight on the scale. I will weigh myself in september as I will be 10 weeks out. The workout was ok too but this is what was on my mind. Back I went up 10lbs on the barbell rows and pulldowns. Chins are getting easier I think. I feel pretty good about my back on most days so nothing else to post I guess. BTN pulldowns felt great and I feel like I have found just the right groove. Thats all. Hamstrings Once again hamstring sucked again. A new machine kinda blew my confidence away. What happen to 200lbs being 200lbs(henry rollins), that machine sucked. Anyway I moved on to seated hamstring curls and those felt much better.
__________________ 2007 NGA Northern States Regional Amatuer Classic Novice Heavyweight Champion We are kings or pawns, a man once said..emperors and fools. The Physique that is developed slowly and naturally will endure longer -John Grimek Unbeaten Champion Serge Nubert wortout review http://www.ironmass.com/exercises/10...t-workout.html Focus xt Log http://www.ironmass.com/sponsored-pr...-focus-xt.html Workout by Layne "Str8flexed" Norton http://www.ironmass.com/showthread.php?t=8020 |
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05-19-2007, 11:30 AM
| #42 |
| Pro Stature Join Date: May 2007
Posts: 147
Recipes: 0 Rep Power: 54 | Re: Workout Program Review of Serge Nubert workout. whoa strong volume Makes me feel like a lazy bum reading that... |
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05-20-2007, 02:18 AM
| #43 |
| IMPC Contestant Join Date: Jul 2006
Posts: 493
Recipes: 0 Rep Power: 27 | Re: Workout Program Review of Serge Nubert workout. Workout Program Review Serge Nubert Workout Workout 3b Smith Machine Btn press 95x12 115x12 135x12 135x12 135x12 135x12 135x12 135x12 135x12 Dip machine /Hammer curl superset 200x12 / 40x12 200x12 / 40x12 200x12 / 40x12 200x12 / 40x12 200x12 / 40x12 200x12 / 40x12 200x12 / 40x12 200x12 / 40x12 Standing Calf raise 210x15 210x15 210x15 210x15 210x15 210x15 210x15 210x15 Db upright rows 40x12 40x12 40x12 40x12 40x12 40x12 Cable lateral raise 30x12 30x12 30x12 30x12 30x12 30x12 Cable Pressdown / cable curls 120x12 / 90x12 120x12 / 90x12 120x12 / 90x12 120x12 / 90x12 120x12 / 90x12 120x12 / 90x12 120x12 / 90x12 120x12 / 90x12 Hammer grip Front raise 20x12 20x12 20x12 20x12 20x12 20x12 Leg Press Toe extension 300x15 300x15 300x15 300x15 300x15 300x15 300x15 300x15 Gym time 96 min Posing 10 min I left my stopwatch so I kinda got out off hand with some rest times. I didn’t realize how much I rely on it to keep me moving efficiently for this workout. Decent workout today. I was distracted again some big dude was having a roid rage with his girl workout partner. I am still glad I went but I have had better workouts. I also think its time to pull all the old pics of bodybuilding legends of the wall because I am getting ahead of myself and starting to compare again. Its all good slow and steady… just eat and train let all that other stuff take care of itself. Shoulders I thought about doing db presses today then I said what the hell I have been doing btn presses most of the time during this review. So lets not mess with a good thing. I didn’t move up in weight but I mentally increased the intensity on this particular exercise. I don’t want to make the mistake of tweaking something on a risky exercise as this. Front raises were different today because I want to see if doing the movement this way had some different effects than standard. I did it too late in the workout IMO. I will try it again later to test the effectiveness. +5 cable laterals. Arms I scaled back the weight on all exercises because last time I didn’t feel like my triceps that well during dips. This time I took care of business, of course I can’t go heavy all the time can I. Calves These were done slowly just like before and even though the weight isn’t as heavy as I can lift I still feel like I am doing the right thing here. I couldn’t find the seated calf raise machine and that really sucks. Additional comments Blah Blah
__________________ 2007 NGA Northern States Regional Amatuer Classic Novice Heavyweight Champion We are kings or pawns, a man once said..emperors and fools. The Physique that is developed slowly and naturally will endure longer -John Grimek Unbeaten Champion Serge Nubert wortout review http://www.ironmass.com/exercises/10...t-workout.html Focus xt Log http://www.ironmass.com/sponsored-pr...-focus-xt.html Workout by Layne "Str8flexed" Norton http://www.ironmass.com/showthread.php?t=8020 |
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