Subbed for my own motivation to workout because I'm doing same split as op
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11-29-2012, 10:14 AM #91
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11-29-2012, 07:59 PM #92
Josef, what are the reasons you're doing 2 or so exercises per body part but hitting them with 15-20 sets (with those 2 exercises)? just interested
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11-30-2012, 10:27 PM #93
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12-01-2012, 12:02 AM #94
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12-01-2012, 12:26 AM #95
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12-01-2012, 10:10 AM #96
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12-01-2012, 07:57 PM #97
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12-02-2012, 09:39 AM #98
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12-02-2012, 04:38 PM #99
- Join Date: Apr 2009
- Location: Auckland, New Zealand
- Posts: 11,254
- Rep Power: 61044
Good weekend, went to a Rave, saw Calvin harris. Then did some flexing in the street downlighting. (no homo)
http://instagram.com/p/Sr9_ILsza5/
CHEST + BACK + CALFS + TVA + CARDIO
Dynamic stretching to warm up.
CHEST
Decline bench press
20 x 20kg (bar)
30 x 60kg
20 x 60kg
15 x 80kg
12 x 90kg
10 x 100kg
8 x 100kg
4 x 110kg
20 x 60kg
Dumbbell flys
20 x 7.5kg
20 x 9kg
10 x 15kg
10 x 15kg
8 x 17.kg
Standing dumbbell pull-overs with the lat pull-down bar
20 x 35lbs
20 x 35lbs
20 x 25lbs
Clapping push ups
20 x BW
15 x BW
12 x BW
BACK
Bodyweight pull ups
15 x BW
20 x BW
18 x BW
12 x BW
10 x BW
6 x BW (very slow reps and hold contraction for a few seconds)
Barbell rows
20 x 20kg (bar)
15 x 60kg
12 x 70kg
10 x 80kg
20 x 60kg
Double arm dumbbell rows (not single arm dumbbell rows)
20 x 20kg
15 x 25kg
10 x 30kg
10 x 30kg
20 x 25kg
CALFS
Standing calf raise
50 x 105lbs
50 x 105lbs
50 x 105lbs
50 x 105lbs
50 x 105lbs
10 x 225lbs
10 x 225lbs
10 x 225lbs
10 x 225lbs
Walking calf contractions
2 lengths of gym x 20kg
2 lengths of gym x 20kg
2 lengths of gym x 20kg
TVA (transversus abdominis muscle)
Planks
30 seconds x 30kg
30 seconds x 30kg
30 seconds x 30kg
30 seconds x 30kg
Stomach vacuums
10 seconds x 20
Static stretching to finish off.
CARDIO
HIIT cardio
8 x hill sprintsLast edited by JOSEF RAKICH; 12-03-2012 at 09:42 AM.
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12-02-2012, 05:17 PM #100
If i did this sort of volume, i would be in the gym for 2 hours lol.
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12-03-2012, 12:41 AM #101
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12-03-2012, 01:09 AM #102
i would feel bad doing that much haha, did chest today to, had to stop myself from going overboard did 15 sets for chest, then i see yours haha dam. you follow this kind of intensity even when bulking? i havent had much luck with that kind of intensity, i cut it back and gave myself more time to recover and started seeing way better strength and gains srs
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12-03-2012, 01:53 AM #103
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12-03-2012, 11:53 AM #104
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12-03-2012, 01:40 PM #105
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12-03-2012, 02:35 PM #106
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12-03-2012, 03:20 PM #107
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12-03-2012, 08:57 PM #108
- Join Date: Apr 2009
- Location: Auckland, New Zealand
- Posts: 11,254
- Rep Power: 61044
BICEPS + TRICEPS + SHOULDERS + ABS + CARDIO
Dynamic stretching.
BICEPS
Barbell curls
20 x 20kg (bar)
20 x 30kg
15 x 40kg
10 x 50kg
8 x 60kg
6 x 60kg
Dumbbell single arm half curls (don't lower dumbbell any lower than 90) This way there is constant tension on the biceps
30 x 7.5kg
20 x 9kg
20 x 11kg
15 x 12.5kg
12 x 15kg
12 x 15kg
20 x 9kg - 20 x 7.5kg (super-set)
Preacher E-Z bar curls (close grip)
50 x 15kg
40 x 20kg
20 x 30kg
10 x 35kg
Dumbbell single arm hammer curls
15 x 17.5kg
12 x 20kg
10 x 20kg
TRICEPS
Seated over-head extension
20 x 20kg
20 x 30kg
20 x 35kg
15 x 40kg
Wasn't feeling it in my triceps as much as usual..
Weighted tricep dips
30 x BW
20 x 20kg
15 x 30kg
10 x 40kg
8 x 50kg
6 x 50kg
20 x BW
20 x BW
Single arm over the head dumbbell extension
30 x 7.5kg
20 x 9kg
20 x 10kg
15 x 11kg
10 x 12.5kg
SHOULDERS
Barbell up-right rows
40 x 20kg
30 x 30kg
20 x 30kg
15 x 40kg
12 x 40kg
10 x 40kg
8 x 40kg
6 x 40kg
Dumbbell shoulder press (slow controlled reps)
20 x 20kg
15 x 25kg
15 x 25kg
12 x 25kg
10 x 25kg
Dumbbell seated lateral raises
20 x 7.5kg
20 x 9kg
15 x 11kg
12 x 12.5kg
10 x 11kg
8 x 12.5kg
20 x 9kg
4 x 17.5kg (too heavy lol)
20 x 7.5kg
ABS
Steep decline sit ups
10 x 10kg
15 x 10kg
20 x 10kg
25 x 10kg
30 x 10kg
35 x 10kg
40 x 10kg
Ab machine crunch
50 x 5lbs
50 x 5lbs
50 x 5lbs
50 x 5lbs
200 x 5lbs (lol fuaarrrk the burn, was aiming for 100 then was like f'uck it may as well do another 50, then another..)
Static stretching.
CARDIO
HIIT cardio (8 x hill sprints)
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12-03-2012, 09:11 PM #109
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12-03-2012, 09:45 PM #110
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12-03-2012, 10:59 PM #111
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12-03-2012, 11:00 PM #112
Pics are looking really good - under that light they make you look like you weigh 100kg and sport 18" bis
Great workouts --- I'd be lucky to get through half that volume ( actually more like a quarter ) and the lifting is strong: decline bench, BB curls and weighted dips are all looking heavy and even better because you keep to strict form
Great work Josef"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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12-03-2012, 11:11 PM #113
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12-03-2012, 11:46 PM #114
- Join Date: Apr 2009
- Location: Auckland, New Zealand
- Posts: 11,254
- Rep Power: 61044
Biceps are strong yes, but still too small/10.
This is one muscle I really want to increase the size of, everything else not so much as I'm going for more of an aesthetic fitness model physique rather than a bodybuilder physique... But my damn biceps just won't grow!
My shoulders are my weak point, but they are quite well developed.
Haha yup dont ya just love that downlighting!
Thanks bro be sure to stick around!
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12-04-2012, 02:26 AM #115
I Had this same problem bro but i found out how to get them to respond srs, i have seen them pop out and become the showcase of my arm, i never had a peak but ever since i lowered the volume and gave them time to recover, they have grown 1.5inches in the last 6 months or so, but i train arms on the weekend aside from all my other bodyparts and give them there own day, because i understand that they simply can not cope with the rest of the work load we put on them during the week like back, chest, and shoulders. i say try train them at the start of your arm workout, and lower sets to no more than 11-12 and doing medium reps mostly and go heavy on hammer curls . see how that goes, heres my routine
3 sets seated dumbbell curls *staple exercise*
(alternating, this is like the compound movement in the workout for them which i feel has allowed me to keep strict form and go slightly heavy while supinating wrist)
3 sets one arm concentration curls on a preach curl bench
3 sets hammer curls
i sometimes throw in standing cable curls to.
also give this a watch!
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*+ 92B +*
http://instagram.com/maxcheekykunt
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12-04-2012, 05:57 AM #116
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12-04-2012, 07:27 AM #117
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12-04-2012, 09:48 AM #118
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12-04-2012, 09:52 AM #119
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12-04-2012, 11:40 AM #120
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