So I got Arnold Schwarzenegger's Encyclopedia of Body Building for X-mas and decided to follow the Level 2 Beginners Program and figured i might as well up my macros and bulk up while doing it since this **** looks pretty fuarking hard. First Workout is Rigth after i post this. Im doing this all natty with just pre-workout, creatine and protein and a SH*TLOAD of food.
My current stats are:
Age: 21
Height: 6'0"
Weight: 188 lbs 13% bf
Been lifting for 2+ years
Back Relaxed
Front Relaxed
Front Bicep
BB Bench: 225x6; 262 lbs 1RM
Squat: 320 lbs 1RM
Deadlift: 355 lbs 1RM
My Macros Stack up like this:
Cals: 4286
Protein: 268g
Carbs: 610g
Fat: 86g
The workout itself is a 2 day split hitting each bodypart 3x a week with one day off a week.
Mon/Wed/Friday:
Squat 5x10
Lunges 5x10
Leg Curls 5x10
Chin-Ups 5xmax (bodyweight)
Bent-Over Rows 5x10
Deadlifts 10,6,4
BB Bench 12,10,8,6,6
BB Incline 5x10
Pullovers 5x10
Standing Calf Raises 5x15
Hanging Leg Raises 5x25 (abs)
Tues/Thurs/Sat:
DB Lateral Raises and Military Press Superset 5x10
Up Rows 10, 6, 4
Push Press 6,4,2
BB Curls 5x12
Seated DB Curls 5x12
CG Bench 5x12
Weighted Dips 5x10
Wrist Curls 5x12
Reverse Wrist Curls 5x12
Incline Sit-Ups 5x25 (abs)
Im gunna need your guys support on this one, will post lots of food porn and workout updates as well whenever available. Starting at 188 lbs I plan on bulking to 205-210 lbs then will start cuttin till i get to around 8% bf. RINSE AND REPEAT
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12-29-2011, 02:38 PM #1
- Join Date: Nov 2011
- Location: Rancho Cordova, California, United States
- Age: 33
- Posts: 460
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***My Arnold Schwarzenegger's Workout BULKING LOG*** GTFIH (pics) and food porn
Last edited by HoneycombBandit; 12-30-2011 at 11:42 PM.
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12-29-2011, 02:40 PM #2
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12-29-2011, 02:50 PM #3
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12-29-2011, 02:58 PM #4
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12-29-2011, 03:04 PM #5
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12-29-2011, 03:08 PM #6
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12-29-2011, 03:09 PM #7
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12-29-2011, 03:13 PM #8
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12-29-2011, 04:14 PM #9
As long as your eating enough you will gain, the program itself is fine don't listen to what some of these guys tell you. Unless they religously did the program and ate a perfect diet their advice is irrelevent. I followed the basic program and got amazing strength and size gains. But I was also eating upwards of 4k calories to make sure I was eating enough to off set all the calories I was burning and I ended up cutting one day off making it ababa then the next week babab
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12-29-2011, 04:24 PM #10
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12-29-2011, 04:31 PM #11
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12-29-2011, 04:32 PM #12
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12-29-2011, 04:37 PM #13
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12-29-2011, 04:40 PM #14
Ah I dont mean to be a dick.
If you going to do it natty then there is way to much volume and exercise per workout and not enough recovery time. If your keen to only do this routine then either split them up more or add in more recovery time between each session. Otherwise you will burn out in no time if your a natty.
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12-29-2011, 04:41 PM #15
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12-29-2011, 04:43 PM #16
Its was the 2 day, so I guess it was the intermediate one lol. It works, but read his book...he says having a heavy medium and light workout is smart. He would do most of his heavy work on a sunday, then mix it up based on how he was feeling...he called it instinctive training. You feel strong, do a heavy workout (he did pyramids)...feeling tired go light 4x12.
Most people do bad with Arnies workout cause they follow it religiously but they don't even read his book or his education of a bodybuilder. Think about it would you take advice from Arnold fuking Schwarzenegger or some loser kid on a bodybuilding site who isn't even a buck fifty lean.
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12-29-2011, 04:51 PM #17
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12-29-2011, 04:52 PM #18
- Join Date: Nov 2011
- Location: Rancho Cordova, California, United States
- Age: 33
- Posts: 460
- Rep Power: 0
And ya getting on the gear would definently get me gains alot quicker and be ALOT easier, but i wanna grind this out natty and be truly proud of what ive accomplished. Ive seen too many of my friends take **** like Tren and NanoDrol and blow up, gaining like 25 lbs in a month only to loose almost all of it when they get off so i wanna EARN my gains
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12-29-2011, 05:01 PM #19
In my absolute opinion put the book down and walk away. Concentrate on 3 - 4 compound movements 2 - 3 times a week, working out no more than an hour a time. You can try his routine but it will only be of a very short period of time before you crash and burn working out like that.
Remember Arnie is genetically gifted, took roids and his career was going to the gym, eating and roiding. He made a living from the results of the those activities witch in turn paid for those activities.
There is no way in hell you will be able to do his workouts with the same frequency and duration being natty, whilst holding down a job and having a life.
I myself wish it was not true but it is.
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12-29-2011, 05:15 PM #20
- Join Date: Nov 2011
- Location: Rancho Cordova, California, United States
- Age: 33
- Posts: 460
- Rep Power: 0
I did Rippetoes SS for like 6 months when i was starting out and saw pretty good strngth gains, but im more in the mindset of getting more asthetic and doing the bodybuiling thing right now. And i know arnolds routine is gunna be the hardest thing ive ever done in the gym, thats why i started this log so i can keep seeking advice and if i totally crash and burn i can get help on another, more realistic, split for bodybuilding
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12-29-2011, 07:10 PM #21
Hope you get good gains Honeycomb.
It is possible this is too much? Yes. But how would you know if you never tried it? Eat your face off and do all you can to get the best recovery. If you still fall flat on your face at least you have no regrets.
Calories seem decent, don't be afraid to add more to get closer to 5k if you feel you need it.Starting Strength Log(Current) - http://forum.bodybuilding.com/showthread.php?t=137669213&p=742588733#post742588733
GST Workout Log - http://forum.bodybuilding.com/showthread.php?p=581555321#post581555321
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12-29-2011, 08:03 PM #22
- Join Date: Nov 2011
- Location: Rancho Cordova, California, United States
- Age: 33
- Posts: 460
- Rep Power: 0
Jsut got home from my first Shwartzy workout and FUARKKKK!!!
I was gassed after my first 5 sets of Lat raise/Miliary press SS. Am i still a gym idiot if i grunt on the last couple reps of push presses? It was 100% out of neccesity and in no way trying to be a douche about it. Just wondering cus it caused the guy next to me to stop his intense repping of 85lbs on Cable Rows (haha love the fresh meat coming in for New Years resolutions). Defently gunna be a miracle if my body will be ready to do it all over agian in 2 days. Bout to daown a mass XXX protein shake (900 cals with milk) while i grill up some teryaki chicken, then its off to the bars for a little pre New Years Eve celebration. I gotta get all this drinking outa my system cus starting Jan. 1 im stopping drinking cold turkey so i can hit these workouts BALLS OUT.
HCBandit out
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12-29-2011, 08:21 PM #23
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12-29-2011, 08:43 PM #24
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12-29-2011, 09:29 PM #25
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12-30-2011, 01:06 AM #26
Nobody's trying to be a hater, they're trying to be realistic and help prevent you from disappointment... but if you're ok with taking that (huge) risk then carry on.
Just know that if you fail, people will mock; if you succeed, they will label you as a cyclist.
I would also suggest lowering the volume but it's up to you.
Back @Topic:
Good luck with your goals.
Squat is pretty impressive for your height/weight.
Btw, logs are here:
http://forum.bodybuilding.com/forumdisplay.php?f=66
Might want to PM a mod to move it.
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12-30-2011, 02:20 AM #27
Let us know how you get on with this routine, a while back i went mental with exercise with working out hardcore 6 of the 7 days a week, i was burnt out after 2 months. i made some good pregress, lost weight, gained mass but the results stopped dead and I needed to take about 2 weeks off to get over the overtraining syndroms. Muscle mass wont happen over night so why train like that.
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12-30-2011, 02:37 AM #28
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12-30-2011, 02:45 AM #29
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12-30-2011, 09:40 AM #30
- Join Date: Feb 2003
- Location: Ephrata, Pennsylvania, United States
- Posts: 24,588
- Rep Power: 283695
I'm going to follow along just to see how long you last ... honestly.
And I don't mean to be a jerk about that, but these guys are honestly just trying to help you. I have the same book, I was just like you 10 years ago and read it cover to cover, trying to "mimmick" Arnold and his routines and dude ... you just CANNOT do it. It's just not feasible for long periods of time.
And on top of that, who knows if these are REALLY his routines. This could be just something he whipped together to complete his book. I mean do you really think he's going to tell you EVERYTHING he does, exactly how he did it and what he used? No. I mean I'm not a Pro, although at one time an elite lifter, and if someone asked me to sit down and right and end all program for someone, I would have a hard time doing it. I mean it took years of refining, tweaking, quitting, starting back up again, crying, whining, etc. to get where I'm at. It wasn't some 6 day split ....
But best of luck bro.
-Spaz
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