The routine i'm restarting with next week

Big Ass Bulker · 06-02-2005, 02:45 PM

Chest/Shoulders/Triceps

Flat bench press 3@6-8
Incline bench press 3@6-8
Skullcrushers 3@6-8
Close grip bench press 3@6-8
Military Press 3@6-8
Lat raises 3@6-8

Back/Biceps

Deadlifts 3@8-10
Bent over barbell rows 3@8-10
Wipe grip chins 3@10
Barbell curls 3@6-8
Close grip chins 3@10
Hammer curls 3@6-8 or Concentration curls 3@6-8

Legs/Abdominals

Squats 3@6-8
Stiff leg deads 3@6-8
Calf raises 3@6-8
Crunches 3@10
Leg raises 3@10
Twisted crunches 3@8

I'm doing this routine with someone else starting next week.
I havent worked out for months now, time ti get back into it properly.

Any thoughts on the workout by the way?
Dont be too critical.....lol

Big Ass Bulker · 06-04-2005, 10:08 PM

Bump?

Gappa238 · 06-04-2005, 10:19 PM

give us some stats and goals

Big Ass Bulker · 06-06-2005, 11:45 PM

Quote:

Originally Posted by Gappa238

give us some stats and goals

5'10
140lbs (roughly, keeps fluctuating)
BF 14%

Goals? Gain as much mass as poss of course!

Actual Size · 06-07-2005, 12:12 AM

Quote:

Originally Posted by Big Ass Bulker

5'10
140lbs (roughly, keeps fluctuating)
BF 14%

Goals? Gain as much mass as poss of course!

So your Bulking!

Gappa238 · 06-07-2005, 12:51 AM

Quote:

Originally Posted by Actual Size

So your Bulking!

and has a big ass

Actual Size · 06-07-2005, 12:52 AM

Quote:

Originally Posted by Gappa238

and has a big ass

LOL! but ofcourse!

Big Ass Bulker · 06-07-2005, 01:25 AM

Quote:

Originally Posted by Gappa238

and has a big ass

Noooooo!! lol

Big Ass Bulker · 06-07-2005, 02:36 PM

Sooooooooooooo..............

Its ok then?

Actual Size · 06-07-2005, 02:44 PM

Quote:

Originally Posted by Big Ass Bulker

Sooooooooooooo..............

Its ok then?

It looks good to me. So you know what to eat right LOL!

sword chucks · 06-07-2005, 05:03 PM

u need more specific goals

Cut it up into 3-4 month blocks... for example say by October 1 you want to weigh 170lbs or something. You could even break it up into every 2 months if you were so inclined

crazycacti · 06-07-2005, 05:31 PM

...

Quote:

Originally Posted by Big Ass Bulker

Chest/Shoulders/Triceps

Flat bench press 3@6-8
Incline bench press 3@6-8
Skullcrushers 3@6-8
Close grip bench press 3@6-8
Military Press 3@6-8
Lat raises 3@6-8

IMO i'd drop the close grip bench drop everything to 2 worksets and 1 of the lat raises

Back/Biceps

Deadlifts 3@8-10
Bent over barbell rows 3@8-10
Wipe grip chins 3@10
Barbell curls 3@6-8
Close grip chins 3@10
Hammer curls 3@6-8 or Concentration curls 3@6-8

I'd leave deadlifts until the end to put every ounce into them - u won't get much done after a couple of deadlift worksets if done right

. I'd drop close grip chins and only do 2 sets of biceps (they get hit hard enough with other intense back exercises) and knock everything down to 2 worksets again

Legs/Abdominals

Squats 3@6-8
Stiff leg deads 3@6-8
Calf raises 3@6-8
Crunches 3@10
Leg raises 3@10
Twisted crunches 3@8

I'd drop SLDLs - u've done lower back 2 days before - hams will get hit hard with 2 sets of intense proper just below parallel squats. And i'd drop Abs to 3 sets only - why 9 in the first place?

I'm doing this routine with someone else starting next week.
I havent worked out for months now, time ti get back into it properly.

Any thoughts on the workout by the way?

I'd be looking to get small increases of weight every week instead of reps. Then on the 5th week do something out of the ordinary like Isolated supersets or 100 reps workout etc... then another 5 weeks of intense compounds then a week off.... and back to the beginning

Intense hard compound lifts are the only mass builders - stick to these (overload=hypertrophy)

Dont be too critical.....lol

Big Ass Bulker · 06-07-2005, 09:47 PM

Quote:

Chest/Shoulders/Triceps

Flat bench press 3@6-8
Incline bench press 3@6-8
Skullcrushers 3@6-8
Close grip bench press 3@6-8
Military Press 3@6-8
Lat raises 3@6-8

IMO i'd drop the close grip bench drop everything to 2 worksets and 1 of the lat raises

Back/Biceps

Deadlifts 3@8-10
Bent over barbell rows 3@8-10
Wipe grip chins 3@10
Barbell curls 3@6-8
Close grip chins 3@10
Hammer curls 3@6-8 or Concentration curls 3@6-8

I'd leave deadlifts until the end to put every ounce into them - u won't get much done after a couple of deadlift worksets if done right . I'd drop close grip chins and only do 2 sets of biceps (they get hit hard enough with other intense back exercises) and knock everything down to 2 worksets again

Legs/Abdominals

Squats 3@6-8
Stiff leg deads 3@6-8
Calf raises 3@6-8
Crunches 3@10
Leg raises 3@10
Twisted crunches 3@8

I'd drop SLDLs - u've done lower back 2 days before - hams will get hit hard with 2 sets of intense proper just below parallel squats. And i'd drop Abs to 3 sets only - why 9 in the first place?

I'm doing this routine with someone else starting next week.
I havent worked out for months now, time ti get back into it properly.

Any thoughts on the workout by the way?

I'd be looking to get small increases of weight every week instead of reps. Then on the 5th week do something out of the ordinary like Isolated supersets or 100 reps workout etc... then another 5 weeks of intense compounds then a week off.... and back to the beginning

Intense hard compound lifts are the only mass builders - stick to these (overload=hypertrophy)

Dont be too critical.....lol

I didnt realise id put Deads at the top of the list...lol

As for why 9 sets for Abs, it works for me, basically, so I stick to it.

I'll take all the other advice onboard tho - thanx

Master Of Puppets · 06-25-2005, 12:14 AM

*Subscribes*

06-02-2005, 02:45 PM	#1
Big Ass Bulker Amateur Join Date: May 2005 Location: My OwN PeRsOnAl hEll Posts: 56 Recipes: 0 Rep Power: 5	The routine i'm restarting with next week Chest/Shoulders/Triceps Flat bench press 3@6-8 Incline bench press 3@6-8 Skullcrushers 3@6-8 Close grip bench press 3@6-8 Military Press 3@6-8 Lat raises 3@6-8 Back/Biceps Deadlifts 3@8-10 Bent over barbell rows 3@8-10 Wipe grip chins 3@10 Barbell curls 3@6-8 Close grip chins 3@10 Hammer curls 3@6-8 or Concentration curls 3@6-8 Legs/Abdominals Squats 3@6-8 Stiff leg deads 3@6-8 Calf raises 3@6-8 Crunches 3@10 Leg raises 3@10 Twisted crunches 3@8 I'm doing this routine with someone else starting next week. I havent worked out for months now, time ti get back into it properly. Any thoughts on the workout by the way? Dont be too critical.....lol __________________ Steph McMahon? I'll be right back. BAB 4:69 says I jus smoked your ass

06-04-2005, 10:08 PM	#2
Big Ass Bulker Amateur Join Date: May 2005 Location: My OwN PeRsOnAl hEll Posts: 56 Recipes: 0 Rep Power: 5	Bump? __________________ Steph McMahon? I'll be right back. BAB 4:69 says I jus smoked your ass

06-07-2005, 02:36 PM	#9
Big Ass Bulker Amateur Join Date: May 2005 Location: My OwN PeRsOnAl hEll Posts: 56 Recipes: 0 Rep Power: 5	Sooooooooooooo.............. Its ok then? __________________ Steph McMahon? I'll be right back. BAB 4:69 says I jus smoked your ass

06-25-2005, 12:14 AM	#14
Master Of Puppets Registered User Join Date: Apr 2005 Posts: 2,013 Recipes: 0 Rep Power: 47	Subscribes __________________

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06-04-2005, 10:19 PM	#3
Gappa238 Fast guy in training Join Date: May 2005 Location: Gappaville Posts: 614 Recipes: 0 Rep Power: 25	give us some stats and goals

06-07-2005, 05:03 PM	#11
sword chucks Pro Stature Join Date: Mar 2005 Location: in orange T-shirt Posts: 277 Recipes: 0 Rep Power: 6	u need more specific goals Cut it up into 3-4 month blocks... for example say by October 1 you want to weigh 170lbs or something. You could even break it up into every 2 months if you were so inclined