|
-
02-22-2012, 03:17 AM #61
-
02-22-2012, 03:33 AM #62
Traps are fuarrkin huge brah! What's that routine lookin like?
R.i.p Aziz "Zyzz" Shreddedshian. Another reason why i gota keep lifting, no matter how discouraged i get sometimes.
"How am i suppose to fit in when i was born to stand out?"
Started at 30-35 bf%
Currently 22% Bf
*Cutting down to 10 Bf%*^_^
I rep back.
-
02-22-2012, 03:37 AM #63
- Join Date: Feb 2012
- Location: Fairfield, California, United States
- Posts: 2,882
- Rep Power: 2903
WHAT DOES YOUR CURRENT WORK-OUT ROUTINE LOOK LIKE?
Day1 – Chest
1) Incline DB Press – 6 sets – 4 sets at a 3-4 rep weight and 2 sets at 6-10 reps
2) Pec Dec – 3 worksets – 2 dropsets
3) Decline Cable fly – 3 worksets – 2 dropsets
4) Chest press machine – 3 worksets – 2 negative sets
5) Superman Pushups weighted with 90lbs – 3 dropsets.
Day2 – Back
1) Weighted widegrip pullups – 4 sets
2) BW pullups – 3 sets
3) Tbar Row – 3 worksets – 2 dropsets
4) Pullovers – 3 worksets – 2 dropsets
5) Closegrip lat pulldown – 3 worksets – 2 dropsets
6) Seated row – 3 dropsets
Day3 – Quads/Hams
1) Squat – 6 sets at 8-10reps
2) Low foot placement Leg press - 3 worksets – 2 dropsets
3) Leg extension – 3 worksets – 2 dropsets
4) Ham curls – 3 worksets – 2 dropsets
Day4 – Shoulders
1) Dumbbell press – 6 sets – 4 sets at a 3-4rep weight and 2 sets at 6-10 reps
2) Shoulder press, neutral grips to target front delt – 3 worksets – 2 dropsets
3) Front raises – 3 sets 8-12 reps
4) Lateral raises – 3 sets 8-12 reps
5) Behind the neck Smith machine press – 4 sets – 8-10 reps
6) Reverse Pec Dec targeting rear delt – 3 sets
Day5 – Triceps & Calves
1) Dumbbell tricep extension – 6 sets – 4 sets at a 3-4rep weight and 2sets 6-10 reps
2) Close grip Bar pull-down – 3worksets – 2dropsets
3) Wide grip rope pull-down – 3worksets – 2dropsets
4) Leg-press Calve Extension – 8 sets – 8-10 reps
superset with Donkey Calve raises – 15-25 reps
Day6 – Biceps & Traps
1) Barbell Curls – 6 sets – 4 sets at a 3-4rep weight and 2sets 6-10 reps
2) Incline dumbbell curls – 3 worksets – 2 dropsets
3) Rope hammer curls – 3 worksets – 2 dropsets
4) Barbell shrugs – 4sets 10-15 reps
5) Dumbell shrugs – 4sets 20-25 reps
Day7 – Abs
1) Heavy Weighted Cable Crunches – 4 sets 8-10 reps
2) Heavy Weighted Leg Raises – 4 sets 10-15 repsNGU
-
02-22-2012, 05:16 AM #64
-
-
02-22-2012, 06:01 AM #65
-
02-22-2012, 06:02 AM #66
-
02-22-2012, 06:18 AM #67
-
02-22-2012, 07:28 AM #68
Dude you look insane, I used to weigh 192 lbs, worked out all the time had a very strict diet/routine and then got a crazy girl friend and lost all focus, now for the past 5 months i've been lifting serious again, I only weigh 170 lbs, should I bulk up to get more developed like you or should i cut down to like 10% bodyfat so i can bulk and actually see what my gains are?
What routine did you follow? how long did you bulk, how long did you cut? What were your rep schemes?"When going through hell keep going"
-
-
02-22-2012, 08:50 AM #69
I agree it would definitely be hard to maintain but I maintain around 10% pretty easily even while bulking abs are still there and from what I hear 10% is just a clearly visible abdominal wall 8% seems easy but I'm just gonna get shredded as ****! and leave it at that lol I don't think I'll go gungho about body fat % I'll just try and get as lean as I can and see what I can reasonably maintain.
-
02-22-2012, 09:30 AM #70
-
02-22-2012, 09:35 AM #71
-
02-22-2012, 10:59 AM #72
-
-
02-22-2012, 11:13 AM #73
-
02-22-2012, 11:38 AM #74
Would you recommend a beginner to do a SS routine?? or Split?
R.i.p Aziz "Zyzz" Shreddedshian. Another reason why i gota keep lifting, no matter how discouraged i get sometimes.
"How am i suppose to fit in when i was born to stand out?"
Started at 30-35 bf%
Currently 22% Bf
*Cutting down to 10 Bf%*^_^
I rep back.
-
02-22-2012, 04:31 PM #75
mirin dedication brah
not really many sides, meh entering some comps now so probably not.
I've awnsered all your questions in the thread
BCAA and jack3d are a waste of money for a beginner. get whey a multi and some fish oil.
It really depends on you, i always had more fun with a split. so thats what i did.
stuff changes within it every week. same overall split thowww.********.com/fitwear.co.nz - Epic blank Y-back stringers, my small business. check it out brahs <3
www.fitwear.co.nz
www.********.com/NZhredder - Ask me anything
http://www.youtube.com/watch?v=ihJMOAaOhPI - Aesthetic dream Transformation 5'9 128lbs => 5'11 185lbs 8%
-
02-22-2012, 05:12 PM #76
very nice bro. I'm gunning for that aesthetic look that is my main goal now. used to be strength but aesthetics are what I'm after mainly...People have asked your routine, and im looking at it on ur FB however did you jump straight into a split when you started? i believe from looking at other comments you never did full bodies or you may have tried but didn't like em.
Lifetime PR's
Squat 445 w/ wraps (405 raw no wraps)
Competition Bench 275
Deadlift 435
Training Log:
https://forum.bodybuilding.com/showthread.php?t=177139451
-
-
02-22-2012, 05:14 PM #77
-
02-22-2012, 07:09 PM #78
-
02-22-2012, 08:01 PM #79
-
02-22-2012, 09:11 PM #80
-
-
02-22-2012, 10:41 PM #81
-
02-23-2012, 12:26 AM #82
-
02-23-2012, 12:50 AM #83
-
02-23-2012, 12:54 AM #84
-
-
02-23-2012, 01:51 AM #85
-
02-23-2012, 02:38 AM #86
-
02-23-2012, 03:26 AM #87
-
02-23-2012, 03:38 AM #88
-
-
02-23-2012, 05:39 AM #89
u merlin? i'm one of those guys that is ALL or NOTHING. i was the fuking sht at WoW, don't get me wrong. everyone on my server knew who i was lulz ...just kind'v a poor investment of time : /
anything is possible bro put your soul into it
(no ******* ego) but alottttttt of commitment. its my life..www.********.com/fitwear.co.nz - Epic blank Y-back stringers, my small business. check it out brahs <3
www.fitwear.co.nz
www.********.com/NZhredder - Ask me anything
http://www.youtube.com/watch?v=ihJMOAaOhPI - Aesthetic dream Transformation 5'9 128lbs => 5'11 185lbs 8%
-
02-23-2012, 07:40 AM #90
Bookmarks