XiLe, from feeble to Ultra...6 months done, many remain... - Page 5

IKermit · 09-01-2007, 04:00 AM

Quote:

Originally Posted by XiLe Ultra

No way you're 13-14 you've got mad ab definition...11.5% at most!

brb gotta eat.

i don't know...i can maintain some ab definition at 18 or so. i'll see if i can get tested at the end of the transformation contest. i'm getting off..have a good meal!

XiLe Ultra · 09-01-2007, 04:08 AM

strange...but I don't believe it!

XiLe Ultra · 09-01-2007, 04:09 AM

you've got vascularity definition everywhere, maybe I'd believe 13 as a max right now.

XiLe Ultra · 09-01-2007, 07:16 AM

Just doing some planning for my upcoming bulk late september. I needed to write it down, and what better place to do that...

Alright right now I'll just plan the split

Monday
Chest
Abs

Tuesday
Legs
Arms (heavy heavy)

Wednsday
Rest

Thursday
Low Intensity Cardio/Grip (coc grabbing...captains of crush that is)/Abs again

Friday
Chest
Shoulders

Saturday
Back
Arms (light day)

Sunday
HIIT/Grip

XiLe Ultra · 09-01-2007, 07:18 AM

So lets see...Chest 2x, Armx 2x, Abs 2x, Legs 2x technically because of HIIT...right?
Back is the only one I didn't hit twice, I guess it's a strong point because my traps seem to be my most developed part...for arms (especially triceps) I'd like to get some mass, and for chest and grip some strength.
I need to workout on sundays, they're such boring days for me if I don't do anything, I'll take wednsday as my day of nothing.

danman77220 · 09-01-2007, 07:22 AM

I hear HIIT is counterproductive when trying to gain size/strength. Just something I heard through the grapevine though, might not be true.

Split looks good, except why arms after chest? I assume you'll be benching, and that hit's your tris pretty hard... you going to isolate tris on arms day or is it all biceps? That could overtrain them. Same with Friday/Saturday.

Another thing, you ever hear of dual factor training? It's kind of similar to your split, but basically (I think) it looks like this:

Monday: Upper Body (power oriented)
Tuesday: Lower Body (power oriented)
Wednesday: Off
Thursday: Upper Body (high reps/volume)
Friday: Lower body (high reps/volume)

That's basically it I think. Madman could probably offer a better explanation.

Looks pretty good though. Good luck.

XiLe Ultra · 09-01-2007, 07:25 AM

Quote:

Originally Posted by danman77220

I hear HIIT is counterproductive when trying to gain size/strength. Just something I heard through the grapevine though, might not be true.

Split looks good, except why arms after chest? I assume you'll be benching, and that hit's your tris pretty hard... you going to isolate tris on arms day or is it all biceps? That could overtrain them. Same with Friday/Saturday.

Another thing, you ever hear of dual factor training? It's kind of similar to your split, but basically (I think) it looks like this:

Monday: Upper Body (power oriented)
Tuesday: Lower Body (power oriented)
Wednesday: Off
Thursday: Upper Body (high reps/volume)
Friday: Lower body (high reps/volume)

That's basically it I think. Madman could probably offer a better explanation.

Looks pretty good though. Good luck.

Yes I see what you mean, maybe I'll switch the arms and abs...
Yes I've heard of the dual factor training, with olympic lifts, dips, pullups and powerlifts in my routine now...I don't know if I can manage that so well, that's the kind of routine I was planning on doing later...
As for arms I'm supersetting Biceps/Triceps.

What I heard about HIIT recently was that it Is NOT counter productive, and is a good way to preserve muscle and remain leaner.

XiLe Ultra · 09-01-2007, 07:30 AM

Hmm whatever way I change this around to there seems to be a flaw...for me to be able to get all these workouts in I think I need it this way, the triceps don't get hit that hard during chest day...I think it's simiilar to the way legs get worked during deadlifting.

XiLe Ultra · 09-01-2007, 07:35 AM

Week 1

Monday
Chest
Arms

Tuesday
Legs
Abs

Wednsday
Rest

Thursday
Low Intensity Cardio/Grip (coc grabbing...captains of crush that is)/Abs again

Friday
Chest
Shoulders

Saturday
Back

Sunday
HIIT/Grip

Week 2

Monday
Shoulders/Arms

Tuesday
Legs/Abs

Wednsday
Rest

Thursday
Chest/Arms

Friday
Grip/Cardio

Saturday
Back

Sunday
HIIT/Grip

Now what do you think if I went back and forth with that.

XiLe Ultra · 09-01-2007, 07:36 AM

So this way I'd be hitting chest 3x in 2 weeks and same with arms.

danman77220 · 09-01-2007, 08:09 AM

That seems like it'd be good. No conflicting muscle groups or anything of that sort. Tear it up brudda.

**bigDman** · 09-01-2007, 03:44 PM

Quote:

Originally Posted by XiLe Ultra

So this way I'd be hitting chest 3x in 2 weeks and same with arms.

i mean really you should just bench and curl every day

XiLe Ultra · 09-01-2007, 08:38 PM

Quote:

Originally Posted by danman77220

That seems like it'd be good. No conflicting muscle groups or anything of that sort. Tear it up brudda.

Alright, I'm doing that routine for sure.

Quote:

Originally Posted by bigDman

i mean really you should just bench and curl every day

I think I will!!

XiLe Ultra · 09-02-2007, 12:42 AM

Quick Shoulder Day (gym was near closing)

Clean and Jerk

89x5
89x5
135x3

Seated Dumbbell Military Press

30x12
50x8

Standing Dumbbell Overhead Press

40x8
50x8

Lateral Raises

15x10
20x8
25x8

XiLe Ultra · 09-05-2007, 03:20 AM

Legs/HIIT

-Dynamic Stretches

Squats

135x8
185x8
205x8

Leg Press
(machine weight not included)
90x10
180x8
270x8

Hamstring Curls

150x8
180x8
200x6

Plate Machine Calf Raises

45x10
90x8

-Static Stretches

7 Minute HIIT

Elliptical

30 second warmup @ Level 1, 30RPM
1 Minute @ Level 8, 80RPM
1 Minute @ Level 1, 30RPM
1 Minute @ Level 8, 80RPM
1 Minute @ Level 1, 30RPM
30 Seconds @ Level 1, 100RPM
30 Seconds @ Level 1, 30RPM
15 Seconds @ Level 1, 100RPM
Cool Down @ Level 1, 30RPM

09-01-2007, 04:08 AM	#122
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,412 Recipes: 0 Rep Power: 187	Re: XiLe, from feeble to Ultra...6 months done, many remain... strange...but I don't believe it! __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

09-01-2007, 04:09 AM	#123
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,412 Recipes: 0 Rep Power: 187	Re: XiLe, from feeble to Ultra...6 months done, many remain... you've got vascularity definition everywhere, maybe I'd believe 13 as a max right now. __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

09-01-2007, 07:16 AM	#124
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,412 Recipes: 0 Rep Power: 187	Re: XiLe, from feeble to Ultra...6 months done, many remain... Just doing some planning for my upcoming bulk late september. I needed to write it down, and what better place to do that... Alright right now I'll just plan the split Monday Chest Abs Tuesday Legs Arms (heavy heavy) Wednsday Rest Thursday Low Intensity Cardio/Grip (coc grabbing...captains of crush that is)/Abs again Friday Chest Shoulders Saturday Back Arms (light day) Sunday HIIT/Grip __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

09-01-2007, 07:18 AM	#125
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,412 Recipes: 0 Rep Power: 187	Re: XiLe, from feeble to Ultra...6 months done, many remain... So lets see...Chest 2x, Armx 2x, Abs 2x, Legs 2x technically because of HIIT...right? Back is the only one I didn't hit twice, I guess it's a strong point because my traps seem to be my most developed part...for arms (especially triceps) I'd like to get some mass, and for chest and grip some strength. I need to workout on sundays, they're such boring days for me if I don't do anything, I'll take wednsday as my day of nothing. __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

09-01-2007, 07:22 AM	#126
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,030 Recipes: 1 Rep Power: 50	Re: XiLe, from feeble to Ultra...6 months done, many remain... I hear HIIT is counterproductive when trying to gain size/strength. Just something I heard through the grapevine though, might not be true. Split looks good, except why arms after chest? I assume you'll be benching, and that hit's your tris pretty hard... you going to isolate tris on arms day or is it all biceps? That could overtrain them. Same with Friday/Saturday. Another thing, you ever hear of dual factor training? It's kind of similar to your split, but basically (I think) it looks like this: Monday: Upper Body (power oriented) Tuesday: Lower Body (power oriented) Wednesday: Off Thursday: Upper Body (high reps/volume) Friday: Lower body (high reps/volume) That's basically it I think. Madman could probably offer a better explanation. Looks pretty good though. Good luck. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

09-01-2007, 07:30 AM	#128
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,412 Recipes: 0 Rep Power: 187	Re: XiLe, from feeble to Ultra...6 months done, many remain... Hmm whatever way I change this around to there seems to be a flaw...for me to be able to get all these workouts in I think I need it this way, the triceps don't get hit that hard during chest day...I think it's simiilar to the way legs get worked during deadlifting. __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

09-01-2007, 07:35 AM	#129
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,412 Recipes: 0 Rep Power: 187	Re: XiLe, from feeble to Ultra...6 months done, many remain... Week 1 Monday Chest Arms Tuesday Legs Abs Wednsday Rest Thursday Low Intensity Cardio/Grip (coc grabbing...captains of crush that is)/Abs again Friday Chest Shoulders Saturday Back Sunday HIIT/Grip Week 2 Monday Shoulders/Arms Tuesday Legs/Abs Wednsday Rest Thursday Chest/Arms Friday Grip/Cardio Saturday Back Sunday HIIT/Grip Now what do you think if I went back and forth with that. __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

09-01-2007, 07:36 AM	#130
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,412 Recipes: 0 Rep Power: 187	Re: XiLe, from feeble to Ultra...6 months done, many remain... So this way I'd be hitting chest 3x in 2 weeks and same with arms. __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

09-01-2007, 08:09 AM	#131
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,030 Recipes: 1 Rep Power: 50	Re: XiLe, from feeble to Ultra...6 months done, many remain... That seems like it'd be good. No conflicting muscle groups or anything of that sort. Tear it up brudda. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

09-02-2007, 12:42 AM	#134
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,412 Recipes: 0 Rep Power: 187	Re: XiLe, from feeble to Ultra...6 months done, many remain... Quick Shoulder Day (gym was near closing) Clean and Jerk 89x5 89x5 135x3 Seated Dumbbell Military Press 30x12 50x8 Standing Dumbbell Overhead Press 40x8 50x8 Lateral Raises 15x10 20x8 25x8 __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

09-05-2007, 03:20 AM	#135
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,412 Recipes: 0 Rep Power: 187	Re: XiLe, from feeble to Ultra...6 months done, many remain... Legs/HIIT -Dynamic Stretches Squats 135x8 185x8 205x8 Leg Press (machine weight not included) 90x10 180x8 270x8 Hamstring Curls 150x8 180x8 200x6 Plate Machine Calf Raises 45x10 90x8 -Static Stretches 7 Minute HIIT Elliptical 30 second warmup @ Level 1, 30RPM 1 Minute @ Level 8, 80RPM 1 Minute @ Level 1, 30RPM 1 Minute @ Level 8, 80RPM 1 Minute @ Level 1, 30RPM 30 Seconds @ Level 1, 100RPM 30 Seconds @ Level 1, 30RPM 15 Seconds @ Level 1, 100RPM Cool Down @ Level 1, 30RPM __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

09-05-2007, 07:45 PM	#136
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,672 Recipes: 0 Rep Power: 186