Help RaSP start a new program and win a prize

RaSP · 08-09-2005, 08:47 PM

OK I don't know about the prize part (sorry for the false advertising). Lately I've tried HIT, 4x10, and MaxOT all with mediocre results. I was going to just steal Dogs routine and then hack it up a bit (we're similar body types and at similar levels).

A couple of things I have noticed: I seem to do best with chest & tris when I hit them twice a week with a light/heavy combo. Also, I hit a wall *really* suddenly. I'll start a set feeling like I could do 20 reps, then, Bang, total failure at 5. I notice this only with upper body and arms. I fail at legs much more gradually.

So, based on experience, I've decided to do a split like this: (I've included some of my core movements that I'd really like to keep in)

MON-Chest(heavy)/Tri(light)
Weighted Dips
DB Press

TUE-Back/Bi
Romanian DL
Weighted Pull Up

WED-Calves/Abs

THU-Chest(light)/Tri(Heavy)

FRI-Legs
ATG Squats - NO Leg Extensions
SLDL

I follow each workout with 20 minutes HIIT on the treadmill.

I'm still cutting now (dropping 300 calories every 10 days) and am currently at 3265 cal and 307g carb, 307g P, 95.5g fat. Fat is almost all from Natty PB, olive and coconut oil.

Currently around 12%bf @6'3 217, and I'll keep cutting till I'm 8-9%bf, then Clean bulk time.

Your turn.

*R*

GameDayDog · 08-09-2005, 10:00 PM

Man.. If I can toot my own horn.. my routines are perfect to steal from... if you know what you're looking at... I may steal your idea of going heavy & lyght.. but why just go heavy & light on chest & tri's.. you could do the same for back & biceps as well... Also, what's the deal with just 1 leg workout???

I alwayz start my routine with back & biceps.. because if I take rest days after my leg day... It gives me tyme to recover after heavy squats.. and puts some tyme between my deadlyfts and my squats...

The back should be worked from all angles... high, horizontal & low.. so I suggest the following..

Back & Biceps

1. Deadlyfts ... or Bent Over Barbell Rows. Alternate maybe?? (I'm thynkin' regular barbell deadlyfts.. I'll have to research your Romanian ones... I'm not Romanian

http://athletics.colgate.edu/powerpe...hnique/RDL.htm)
2. Seated Pulley or Hammer Strength type Rowing Machine (same difference)
3. Weighted Pullups or Hammer Strength High Row Machine (same difference)
4. Close Gryp Pulldowns on a lat pulldown machine *** not necessary if you do weighed pullups with a Hammer style gryp... as I feel thys best works the forearms, biceps and back.. So .. exercyse #4 would be - 45 Degree Incline Hammer Curls.
5. Reverse Gryp Preacher Curls - grab the bar with an overhand gryp...
6. Rear Delt Row/DB Shrugs Superset...

that's it.. 6/7 exercyses... You only need to do warm-up sets on the fyrst exercyse...

Chest & Triceps..

1. 30 Degree Incline DB Press (make it harder & bring more shoulders into thys movement by increasing the incline to 45 Degrees or greater... - Great substitute for a military press as being perfectly vertical at 90 degrees removes the upper chest from the movement)
2. Flat DB Press
3. DB Pullovers - I put these here, because I don't have to give up the bench when the gym's crowded... when I get off the bench, I'm done.
4. Machine or 30 Degree Dumbbell Fly ... I'm gonna switch to machine.. I thyng I kynda semi-press/fly with the dumbbells...
5. Weighted Dips
6. Tricep Pushdowns
7. Lying Syde Laterals

Legs...

1. Leg Extensions.. - Why don't you do these?? Just curious...
2. Squats
3. Leg Presses - Yep, I do these ryght after squatting.. I'm just insane!!
4. Romanian Deadlyfts - These look lyke they're purely for the hammies..
5. Calf Presses or Raises...

....

If you chose to go with thys routine..

... You can just paypal me the cost of shipping on my next order of supplements..

... hehehehe... I know I don't need to say 3 sets of 8 .. and do 2 warm-up sets on the fyrst exercyse only..

Also, I lyke your idea of heavy & light.. in thys case... I'm thynking it could go - Back/Biceps (Heavy/Lyght), Chest/Triceps (Light/Heavy), Legs, off, Back/Biceps (Light/Heavy), Chest/Triceps (Heavy/Lyght), Legs, 2 days off... & repeat...

In fact.. if you did thys routine.. I'd probably do it with you... cause I lyke it that much..

Peace..~G

RaSP · 08-09-2005, 11:48 PM

Okay. So I've been incorrectly calling Regular DL Romanian DL for a number of years now. Not surprising really. :o Oh well. I actually do regular DL and love them. I can't bench much, but I can pull.

I've never done more than one leg day a week cause it kicks my a$$ too much--I have DOMS for 3-4 days after a leg day. That and I can really only workout heavy M-F (since I live 50 miles from the gym). But since I don't want to be a pussy, or have chicken legs,

I could do a light leg day on the weekends with my own stuff at home. (I have an adjustable bench and Powerstak dumbells up to 90#. Maybe something like this?

Mon: Chest(H)/Tri(L)
Tues Back(L)/Bi(H)
Wed: Leg (H)
Thu: Chest(L)/Tri(H)
Fri: Back(H)/Bi(L)
Sat: Leg (L)
Sun: Off

It's only one day off a week, but Tues and Thurs are less intense since they are easier on the major muscle groups. What about shoulders? Almost have to do them on one of the chest days. I could do 20 rep DB squats on the light day? Also, I like to have a couple of days between back and shoulders, but since the adjacent days are L/H maybe that would be OK. Probably have to just try it.

My knees get pretty stiff when I do Leg Exts. I wouldn't want to go heavy, but maybe 3x12? I've been thinking about looking at them again. I haven't doen them in more than 3 years. I amy have been going too high with them as I used to take them almost to lock out. As for Bent over BB rows, I've just never felt comfortable with my form on those. I do have a bunch of free personal training sessions so I could get a trainer to check my form.

GameDayDog · 08-10-2005, 01:47 AM

Hahaha.. I always hear that when I put together a routine..

But the truth is.. I thynk shoulders are over-rated... Yes, we all want big delts... but if you're doing pressing movements - incline bench, flat bench, weighted dips & to a certain extent - flies... you are working that front delt...

Next up... Lying syde raises.. even when done on a 45 degree angle as I'm experimenting with ... totally isolates the lateral/medial delt...

Finally ... nothyng lyke another rear delt isolation movement... the rear delt dumbbell row...

Boom... there are your shoulders...

If you're worried about your form, just lower the weight... As for the leg extensions.. if you place them before the squats lyke I do.. u'll fynd they're excellent for warming up the quads and knees before heavy squats... I used to go lyght and get a nyce burn before hitting the squats.. but now I may go light and stay at 40 kg's for 4 sets.. or I may go 40 for 2 sets then bump it up and do 75 for 3 sets...

I didn't know u're 50 miles away from the gym... Geez man, I give you credit for working out.. but even the astronauts on the moon have a closer gym than you!!! ... hahaha..

The way I set it up actually has it looking more lyke thys..

Day 1: Back(L)/Bi(H)
Day 2: Chest(H)/Tri(L)
Day 3: Leg (H)
Day 4: off
Day 5: Back(H)/Bi(L)
Day 6: Chest(L)/Tri(H)
Day 7: Leg (L)
Day 8: Off
Day 9: Off

You sneaky devil you.. you put the chest days fyrst.. well I flipped it as well... and in thys case, you styll get 3 - 4 days between leg workouts.. so go heavy...

... or you could squat at the gym and do calf work at home.. We'll thynk of somethyng...

Peace..~G

**dbflgirl** · 08-10-2005, 11:43 AM

Quote:

Originally Posted by RaSP

I follow each workout with 20 minutes HIIT on the treadmill.

If you're built like Game why are you doing 5 days of cardio per week? I'd drop it to 3-4, and only 2-3 HIIT. I think 5 days of HIIT is a lot. Ok, too much!

1stindoor · 08-10-2005, 12:11 PM

I agree with GDD concerning the leg extensions. I always start my leg workouts with that exercise. Usually do two or three sets with just one leg, then up the weight and use both. Then it's off to the squat rack, where...God willing...GDD has cleaned up after himself.

RealFantasy · 08-10-2005, 02:33 PM

HI RaSP!
I hope that you have a Great Day today!
Brenda

GameDayDog · 08-10-2005, 03:22 PM

When everyone fynishes contributing to thys thread.. we should have one killer workout...

...

Meanwhyle.. I believe that 1st is the reason I do my leg extensions before my squats... I used to do squatz fyrst... but he suggested I re-order it and I been a fan of 'em ever since...

However, the inclines before flat presses... that's a GDD original..

... Also.. I may not get it all my vomit up.. but I'll throw some of that sandy stuff on it... the gym staff has to do somethyng...

Peace..~G

Dan · 08-10-2005, 03:33 PM

Quote:

Originally Posted by dbflgirl

If you're built like Game why are you doing 5 days of cardio per week? I'd drop it to 3-4, and only 2-3 HIIT. I think 5 days of HIIT is a lot. Ok, too much!

What she said :fruity:

RaSP · 08-10-2005, 05:24 PM

Quote:

Originally Posted by dbflgirl

If you're built like Game why are you doing 5 days of cardio per week? I'd drop it to 3-4, and only 2-3 HIIT. I think 5 days of HIIT is a lot. Ok, too much!

OK. OK. I guess I really knew better. I really messed myself up doing too much on the stepmill. I have a real love/hate relationship with that thing. Fortunately, the new gym has a whole mess of new treadmills that I can actually sprint on. The old ones only went up to ten, but these babies can hit 14. I'm waiting for the day that I trip whilst sprinting and fly out into the parking lot. :ouch:

What about diet? GD says you are the diet queen, so I'm posting mine below for you to tear up.

Pre Workout-5:30 am
===============
Blueberries--0.25 cup
OFOatmeal--.75 cups
Coconut Oil--1Tbs
Egg Whites--1 Cup
olive oil--1Tbs

Post w/o-8:00 am
=============
Banana
Dext--40g
NF Milk--1 cup
Quick Oats--.25 cup
100% Whey--1 Scoop

Post-Post w/o-9:30 am
=================
Steel Cut Oats (raw)--.25 cup
MuscleMilk--1 scoop
nonfat cott cheese--.5 cup

MidDay 12:00
==========
Steel Cut Oats (raw)--.25 cup
nonfat cott cheese--.5 cup
Chicken Breast

Afternoon 2:30
===========
Chicken Breast
nonfat cott cheese--.5 cup

Dinner? -- 5:30
===========
Chicken Breast
Broccoli--1 cup
salsa--2 tbs

Bedtime -- 8:30
============
NF Milk--1 cup
100% Whey--1 scoop
Adams Nat PB--2 tbs

OK. Have at it DBFLGirl (and anyone else).

*R*

RaSP · 08-10-2005, 05:28 PM

Quote:

Originally Posted by 1stindoor

I agree with GDD concerning the leg extensions. I always start my leg workouts with that exercise. Usually do two or three sets with just one leg, then up the weight and use both. Then it's off to the squat rack, where...God willing...GDD has cleaned up after himself.

OK guys. I'll have a go at this on Friday and see if I can figure out why I was so stiff-kneed when I did them before. It's been so long, I barely remember doing them.

*R*

**dbflgirl** · 08-10-2005, 05:36 PM

Diet looks good

Only changes I would recommend are:

Swap out the nighttime whey protein shake with something slower digesting. I'd normally offer cottage cheese but you already have a ton of that in your diet. And maybe just 1TB of the peanut butter here or some walnuts or almonds.

I don't think you need the cottage cheese with your Muscle Milk... maybe move that serving to nighttime (see above)

Add some fish oil capsules as it doesn't look as though you are getting any Omega 3's in your diet (pb is mostly omega 6's). You could also eat some fish instead of chicken, chicken, chicken.

Increase your veggies. I don't see any except for the 1 cup of broccoli. I know your mom told you to eat your veggies and now I am saying it, too

Overall, it looks good. Are you achieving your goals?

**dbflgirl** · 08-10-2005, 05:38 PM

Quote:

Originally Posted by RaSP

GD says you are the diet queen

Sigh.

Nutritional Goddess, not diet queen.

I would much rather be a Goddess than a Queen. Although I suspect Queen pays more!

RaSP · 08-10-2005, 05:51 PM

Quote:

Originally Posted by GameDayDog

I didn't know u're 50 miles away from the gym... Geez man, I give you credit for working out.. but even the astronauts on the moon have a closer gym than you!!! ... hahaha..

Actually it works really well. I have my pre workout meal, jump in the car, and and hour later, I'm ready for a workout.

Quote:

Originally Posted by GameDayDog

The way I set it up actually has it looking more lyke thys..

Day 1: Back(L)/Bi(H)
Day 2: Chest(H)/Tri(L)
Day 3: Leg (H)
Day 4: off
Day 5: Back(H)/Bi(L)
Day 6: Chest(L)/Tri(H)
Day 7: Leg (L)
Day 8: Off
Day 9: Off

You sneaky devil you.. you put the chest days fyrst.. well I flipped it as well... and in thys case, you styll get 3 - 4 days between leg workouts.. so go heavy...

... or you could squat at the gym and do calf work at home.. We'll thynk of somethyng...

I know. One word comes to mind when I look at it the way I have it laid out--Overtraining. I suppose that's why I've always only doubled up on Chest/Tri, and nothing else. Probably the best I can manage with my schedule is:

Day 1: Back(L)/Bi(H)
Day 2: Chest(H)/Tri(L)
Day 3: Leg (H)
Day 4: off
Day 5: Back(H)/Bi(L)
Day 6: Chest(L)/Tri(H)
Day 7: off

I know I only have one leg day [/color](pussy, I know)that way, but It keeps me on a 5 day split with two off days; 3 days between working the same body parts; and at least 48 hours between back and legs.

*R*

RaSP · 08-10-2005, 05:53 PM

Quote:

Originally Posted by dbflgirl

Sigh.

Nutritional Goddess, not diet queen.

I would much rather be a Goddess than a Queen. Although I suspect Queen pays more!

My bad your goddessessness.

*R*

RaSP · 08-10-2005, 06:03 PM

Quote:

Originally Posted by dbflgirl

Diet looks good

Thanks! That means a lot.

Quote:

Originally Posted by dbflgirl

Add some fish oil capsules as it doesn't look as though you are getting any Omega 3's in your diet (pb is mostly omega 6's). You could also eat some fish instead of chicken, chicken, chicken.

Increase your veggies. I don't see any except for the 1 cup of broccoli. I know your mom told you to eat your veggies and now I am saying it, too

Yeah, I totally Identify with Kimsquit (where is he anyhow?) who has "I eat more chicken than a horny rooster" in his sig.

I do own some fish oil capsules, does that count? OK, OK I'll start eating them. How many grams/day would you recommend, and when would you suggest I eat them? I have recently converted to tuna/dolphin

after avoiding it for many years. I say dolphin since the only kind of tuna I like are the store brands that don't say "Dolphin Safe" on the side. :o

As for the veggies, should I just add a few cups throughout the day? How many cups? I love brocolli, cauliflower and green beans, should I expand my horizons beyond those?

Thanks again!!!
*R*

08-09-2005, 08:47 PM	#1
RaSP Pro Stature Join Date: Jun 2005 Location: 66.239.233.115:8080 Posts: 904 Recipes: 0 Rep Power: 28	Help RaSP start a new program and win a prize OK I don't know about the prize part (sorry for the false advertising). Lately I've tried HIT, 4x10, and MaxOT all with mediocre results. I was going to just steal Dogs routine and then hack it up a bit (we're similar body types and at similar levels). A couple of things I have noticed: I seem to do best with chest & tris when I hit them twice a week with a light/heavy combo. Also, I hit a wall really suddenly. I'll start a set feeling like I could do 20 reps, then, Bang, total failure at 5. I notice this only with upper body and arms. I fail at legs much more gradually. So, based on experience, I've decided to do a split like this: (I've included some of my core movements that I'd really like to keep in) MON-Chest(heavy)/Tri(light) Weighted Dips DB Press TUE-Back/Bi Romanian DL Weighted Pull Up WED-Calves/Abs THU-Chest(light)/Tri(Heavy) FRI-Legs ATG Squats - NO Leg Extensions SLDL I follow each workout with 20 minutes HIIT on the treadmill. I'm still cutting now (dropping 300 calories every 10 days) and am currently at 3265 cal and 307g carb, 307g P, 95.5g fat. Fat is almost all from Natty PB, olive and coconut oil. Currently around 12%bf @6'3 217, and I'll keep cutting till I'm 8-9%bf, then Clean bulk time. Your turn. R __________________ ~~~Dumb Animal~~~ I am Thee oMega.. GameDayDog is Thee Alpha.. But GameDayDog Hasn't been here for a year... 6'4" @ 214. Finally got back to 500lb deadlift.

08-09-2005, 10:00 PM	#2
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	The Best of the Best... Man.. If I can toot my own horn.. my routines are perfect to steal from... if you know what you're looking at... I may steal your idea of going heavy & lyght.. but why just go heavy & light on chest & tri's.. you could do the same for back & biceps as well... Also, what's the deal with just 1 leg workout??? I alwayz start my routine with back & biceps.. because if I take rest days after my leg day... It gives me tyme to recover after heavy squats.. and puts some tyme between my deadlyfts and my squats... The back should be worked from all angles... high, horizontal & low.. so I suggest the following.. Back & Biceps 1. Deadlyfts ... or Bent Over Barbell Rows. Alternate maybe?? (I'm thynkin' regular barbell deadlyfts.. I'll have to research your Romanian ones... I'm not Romanian http://athletics.colgate.edu/powerpe...hnique/RDL.htm) 2. Seated Pulley or Hammer Strength type Rowing Machine (same difference) 3. Weighted Pullups or Hammer Strength High Row Machine (same difference) 4. Close Gryp Pulldowns on a lat pulldown machine *** not necessary if you do weighed pullups with a Hammer style gryp... as I feel thys best works the forearms, biceps and back.. So .. exercyse #4 would be - 45 Degree Incline Hammer Curls. 5. Reverse Gryp Preacher Curls - grab the bar with an overhand gryp... 6. Rear Delt Row/DB Shrugs Superset... that's it.. 6/7 exercyses... You only need to do warm-up sets on the fyrst exercyse... Chest & Triceps.. 1. 30 Degree Incline DB Press (make it harder & bring more shoulders into thys movement by increasing the incline to 45 Degrees or greater... - Great substitute for a military press as being perfectly vertical at 90 degrees removes the upper chest from the movement) 2. Flat DB Press 3. DB Pullovers - I put these here, because I don't have to give up the bench when the gym's crowded... when I get off the bench, I'm done. 4. Machine or 30 Degree Dumbbell Fly ... I'm gonna switch to machine.. I thyng I kynda semi-press/fly with the dumbbells... 5. Weighted Dips 6. Tricep Pushdowns 7. Lying Syde Laterals Legs... 1. Leg Extensions.. - Why don't you do these?? Just curious... 2. Squats 3. Leg Presses - Yep, I do these ryght after squatting.. I'm just insane!! 4. Romanian Deadlyfts - These look lyke they're purely for the hammies.. 5. Calf Presses or Raises... .... If you chose to go with thys routine.. ... You can just paypal me the cost of shipping on my next order of supplements.. ... hehehehe... I know I don't need to say 3 sets of 8 .. and do 2 warm-up sets on the fyrst exercyse only.. Also, I lyke your idea of heavy & light.. in thys case... I'm thynking it could go - Back/Biceps (Heavy/Lyght), Chest/Triceps (Light/Heavy), Legs, off, Back/Biceps (Light/Heavy), Chest/Triceps (Heavy/Lyght), Legs, 2 days off... & repeat... In fact.. if you did thys routine.. I'd probably do it with you... cause I lyke it that much.. Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

08-09-2005, 11:48 PM	#3
RaSP Pro Stature Join Date: Jun 2005 Location: 66.239.233.115:8080 Posts: 904 Recipes: 0 Rep Power: 28	Okay. So I've been incorrectly calling Regular DL Romanian DL for a number of years now. Not surprising really. :o Oh well. I actually do regular DL and love them. I can't bench much, but I can pull. I've never done more than one leg day a week cause it kicks my a$$ too much--I have DOMS for 3-4 days after a leg day. That and I can really only workout heavy M-F (since I live 50 miles from the gym). But since I don't want to be a pussy, or have chicken legs, I could do a light leg day on the weekends with my own stuff at home. (I have an adjustable bench and Powerstak dumbells up to 90#. Maybe something like this? Mon: Chest(H)/Tri(L) Tues Back(L)/Bi(H) Wed: Leg (H) Thu: Chest(L)/Tri(H) Fri: Back(H)/Bi(L) Sat: Leg (L) Sun: Off It's only one day off a week, but Tues and Thurs are less intense since they are easier on the major muscle groups. What about shoulders? Almost have to do them on one of the chest days. I could do 20 rep DB squats on the light day? Also, I like to have a couple of days between back and shoulders, but since the adjacent days are L/H maybe that would be OK. Probably have to just try it. My knees get pretty stiff when I do Leg Exts. I wouldn't want to go heavy, but maybe 3x12? I've been thinking about looking at them again. I haven't doen them in more than 3 years. I amy have been going too high with them as I used to take them almost to lock out. As for Bent over BB rows, I've just never felt comfortable with my form on those. I do have a bunch of free personal training sessions so I could get a trainer to check my form. __________________ ~~~Dumb Animal~~~ I am Thee oMega.. GameDayDog is Thee Alpha.. But GameDayDog Hasn't been here for a year... 6'4" @ 214. Finally got back to 500lb deadlift.

08-10-2005, 12:11 PM	#6
1stindoor Pro Stature Join Date: Apr 2005 Location: NC Posts: 327 Recipes: 0 Rep Power: 7	I agree with GDD concerning the leg extensions. I always start my leg workouts with that exercise. Usually do two or three sets with just one leg, then up the weight and use both. Then it's off to the squat rack, where...God willing...GDD has cleaned up after himself. __________________ Steely-eyed, barrel-chested, freedom fighter with the kung-fu grip and the life-like hair

08-10-2005, 03:22 PM	#8
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	Suggestions... When everyone fynishes contributing to thys thread.. we should have one killer workout... ... Meanwhyle.. I believe that 1st is the reason I do my leg extensions before my squats... I used to do squatz fyrst... but he suggested I re-order it and I been a fan of 'em ever since... However, the inclines before flat presses... that's a GDD original.. ... Also.. I may not get it all my vomit up.. but I'll throw some of that sandy stuff on it... the gym staff has to do somethyng... Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

08-10-2005, 01:47 AM	#4
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	What about shoulders..??? Hahaha.. I always hear that when I put together a routine.. But the truth is.. I thynk shoulders are over-rated... Yes, we all want big delts... but if you're doing pressing movements - incline bench, flat bench, weighted dips & to a certain extent - flies... you are working that front delt... Next up... Lying syde raises.. even when done on a 45 degree angle as I'm experimenting with ... totally isolates the lateral/medial delt... Finally ... nothyng lyke another rear delt isolation movement... the rear delt dumbbell row... Boom... there are your shoulders... If you're worried about your form, just lower the weight... As for the leg extensions.. if you place them before the squats lyke I do.. u'll fynd they're excellent for warming up the quads and knees before heavy squats... I used to go lyght and get a nyce burn before hitting the squats.. but now I may go light and stay at 40 kg's for 4 sets.. or I may go 40 for 2 sets then bump it up and do 75 for 3 sets... I didn't know u're 50 miles away from the gym... Geez man, I give you credit for working out.. but even the astronauts on the moon have a closer gym than you!!! ... hahaha.. The way I set it up actually has it looking more lyke thys.. Day 1: Back(L)/Bi(H) Day 2: Chest(H)/Tri(L) Day 3: Leg (H) Day 4: off Day 5: Back(H)/Bi(L) Day 6: Chest(L)/Tri(H) Day 7: Leg (L) Day 8: Off Day 9: Off You sneaky devil you.. you put the chest days fyrst.. well I flipped it as well... and in thys case, you styll get 3 - 4 days between leg workouts.. so go heavy... ... or you could squat at the gym and do calf work at home.. We'll thynk of somethyng... Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

08-10-2005, 02:33 PM	#7
RealFantasy Pro Stature Join Date: Aug 2005 Location: Ohio Posts: 684 Recipes: 0 Rep Power: 9	HI RaSP! I hope that you have a Great Day today! Brenda

08-10-2005, 05:36 PM	#12
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 18	Diet looks good Only changes I would recommend are: Swap out the nighttime whey protein shake with something slower digesting. I'd normally offer cottage cheese but you already have a ton of that in your diet. And maybe just 1TB of the peanut butter here or some walnuts or almonds. I don't think you need the cottage cheese with your Muscle Milk... maybe move that serving to nighttime (see above) Add some fish oil capsules as it doesn't look as though you are getting any Omega 3's in your diet (pb is mostly omega 6's). You could also eat some fish instead of chicken, chicken, chicken. Increase your veggies. I don't see any except for the 1 cup of broccoli. I know your mom told you to eat your veggies and now I am saying it, too Overall, it looks good. Are you achieving your goals?