Workout Program Review: The Serge Nubret Workout

[spirit3530]

Ok just so everyone knows I am currently travelling back to the states now. I am going from Airport to airport and i can't workout obiviously. As soon as I can I will get back into the gym with my back and hamms workout

[|ceman]

Ok just so everyone knows I am currently travelling back to the states now. I am going from Airport to airport and i can't workout obiviously. As soon as I can I will get back into the gym with my back and hamms workout

Bodyweight exercises FTW.

Serge would be disappointed in your lack of motivation.

[billfinkbiner]

I hope you have a safe trip, and welcome back to the states.

[kennny d]

that routine looks insane, good luck

[spirit3530]

Workout Program Review: Serge Nubert Workout

Workout 2a

chins
x12
x12
x12
x12
x12
x12

Lying leg curls
115x12
115x12
115x12
115x12
115x12
115x12
115x12
115x12

behind the neck pulldowns
115x12
115x12
115x12
115x12
115x12
115x12
115x12
115x12

front pulldowns
155x12
155x12
155x12
155x12
155x12
155x12

barbell rows
205x12
205x12
205x12
205x12
205x12
205x12

seated leg curls
95x12
95x12
95x12
95x12
95x12
95x12
95x12
95x12

gym time 80 min
posing 3 min

Well I am back at the old gym I was in during my previous trip back home. I have to get used to the weight room again. I don't know how the diferent setup is gonna affect my workouts, As for today I still had some weight increases that felt good. I am still having headaches so I think it may be workout related. Maybe there is a pinched nerve or something going to my head I don't know. I may be exerting myself too much or something. Perhaps still not enough water consumption. Only time will tell. The next two days I am spending with my family in San Diego so unless i can get a free workout somehow down there I won't be in the gym again till Monday. I don't feel bad about spending time with my kids so don't get all crazy because you aren't seeing workouts

Back
Everything went as planned. I completed all reps NO problem. I am still not going to weighted chins yet till I feel really comfortable with all those reps. I will give it a few more cycles before I strap a db to me. My lower lats look better in the front IMO then they have i a long time.

Hamstrings
I moved a little more weight on these today. Lying leg curls got a good increase in weight I am pleased with that. Hopefully I can bring up the seated curls to match.

[LSU1]

i bet your lats look good thats an insane amount of lat work there. awesome work lately spirit, great that you are back home as well

[spirit3530]

I hope you have a safe trip, and welcome back to the states.

Thanks man

that routine looks insane, good luck

it is ... trust me

i bet your lats look good thats an insane amount of lat work there. awesome work lately spirit, great that you are back home as well

Thanks. The fam is doing ok and I am even busier that I can 't visit others journals today. Its all good.

[spirit3530]

Workout Program Review: Serge Nubert workout

WOrkout 1a

Incline db press
30x12
40x12
65x12
65x12
65x12
65x12
65x12
65x12
65x8
55x4

incline db flyes
35x12
35x12
35x12
35x12
35x12
35x12

squat
135x12
225x12
235x12
235x12
235x12
235x12
235x12
235x11

flat db press
65x12
65x12
65x12
65x12
65x12
65x12


Leg press
360x12
360x12
360x12
360x12
360x12
360x12
360x12
360x12

Leg extension (toes in)
125x12
125x12
125x12
125x12
125x12
125x12

db pullovers
85x12
85x12
85x12
85x12
85x12
85x12

straight arm machine fly
110x12
120x12
130x12
130x12
130x12
130x12
130x12

gym time 87 min
posing 0

A different gym today. weights felt wierd so I guess I have a little learning curve to go. I didn't really get too pumped today even though I drank a lot of water and got a good amount of carbs last night. Its all good though. I am just glad to be in the gym again.

Chest
I don't like the barbells this gym has so I will be using db's for the next 3 weeks for chest. I do like the straight arm machine fly machine though. I got a little crazy with that machine fly though and added a set. Time to move up on pullovers

Quads
Squats were hard again but I feel like I might be getting better during the later sets. Everything else felt average. We'll see what happens in a few days.

[spirit3530]

Workout Program review: Serge Nubert workout

workout 1b


chins no change
x12
x12
x12
x12
x12
x9
undergrip pulldowns
185x4

BTB pulldowns +20lbs
115x12
125x12
125x12
125x12
125x12
125x12
125x12
125x12

Lying Leg curls +40lbs
130x12
130x12
130x12
130x12
130x12
130x12
130x12
130x12

front pulldowns no change
140x12
140x12
140x12
140x12
140x12
140x12

seated leg curls +35lbs
115x12
115x12
115x12
115x12
115x12
115x12
115x12
115x12

barbell rows +20lbs
205x12
205x12
205x12
205x12
205x12
205x12

gym time 75 min
posing 0

Overall decent workout. Energy level was pretty good. However I didn't really get pumped today for some reason. My hammstrings were cramping though by the 13th set so something was happening over there.

Back
I wasn't sure whether I would be able to do the behind the neck pulldowns today but I went for it and I pulled it off just fine. I think my previous headaches were due to me straining my neck on btn presses or btn pulldowns. I will find out tommorrow whether it is the exercises or something I was taking. Barbell rows were boring... sorry.

Hamstrings
hmmm once again I miss the sldl but I still have my other two main hamstring warriors. I think one of these days I will have to superset these two. Anyway like I said before I got a nice cramp in my hamstrings but I worked it out the last two sets. My hammies were sore about 15 min after the workout but after that it was gone.

[nitrored]

Wow... way to overtrain


good luck!

[LSU1]

good god man. im sore from reading all that volume. but if anyone here can handle the volume its you....

hows it feel back in the states

[nitrored]

barbell rows +20lbs
205x12
205x12
205x12
205x12
205x12
205x12

BTW... I hate you for this

[spirit3530]

Wow... way to overtrain

good luck!

LOL. Thanks I am gonna need it.

good god man. im sore from reading all that volume. but if anyone here can handle the volume its you....

hows it feel back in the states

hahaha Well it does get tough let me tell you.

Being home is good. Now I have to keep my intensity up because I am no longer deprived of certain things a MAN craves

BTW... I hate you for this

LOL, that was an unexpected suprise.

[nitrored]

LOL, that was an unexpected suprise.

you're a strong mofo... Ill give you that

[spirit3530]

Looks like this page needs a pic. So here is a relaxed back pic. I couldn't muster a pump today but I took these anyway with my regular monthly pics.

[cathryn]

Looking good there! I've missed reading about your crazy volume workouts. It sounds like you are getting a lot of strength out of it! Glad to hear that you are back at home with your family, too. You definitely deserve the break. I'm sure you are used to changing time zones but it still has to mess with your energy level some, maybe?

[spirit3530]

Workout Program review: Serge Nubert workout

workout 3a

Smith machine BTN press +20
115x12
135x12
135x12
135x12
135x12
135x12
135x12
135x12
135x12

db upright rows no change
35x12
35x12
35x12
35x12
35x12
35x12


standing calf raise not rated
125x15
125x15
125x15
125x15
125x15
125x15
125x15
125x15

pressdown/cable curl superset +20 / NR
140x12 / 80x12
140x12 / 80x12
140x12 / 80x12
140x12 / 80x12
140x12 / 80x12
140x12 / 80x12
140x12 / 80x12
140x12 / 80x12

db front raise -5 lbs
20x12
20x12
20x12
20x12
20x12
20x12

cable lateral raise +10lbs
20x12
20x12
20x12
20x12
20x12
20x12

leg press toe extension

360x15
360x15
360x15
360x15
360x15
360x15
360x15
360x15

barbell curl / dip superset -5lbs / nochange
80x12 / bwx12
60x12 / bwx12
60x12 / bwx12
60x12 / bwx12
60x12 / bwx12
60x12 / bwx12
60x12 / bwx12
60x12 / bwx12

gym time 90 min
posing 0

Debrief

Well I got a bit of a pump today. This was a good workout today. I didn't think I was going to have one because I spent all day at the car dealership trying to by a new family "flagship" and NO meals for 7 hours However after everything was signed I grabbed a shake, took a shot of green mag/xtend and was on my whey. weight changes were minimal but I did feel like all the muscles were targeted effectively today.


shoulders
Nothing spectacular here. Btn presses felt good. I was carefull not to strain my neck and tried to relax my teeth as to not add pressure to my head. So far so good strong workout. cable Lateral raises felt good and I responded by going up to 20lbs today (still not better than leaning lateral raise though). I dropped the weight on the other two exercises because the curl jockeys were in FULL effect and I wasn't going to wait forever for dumbbells. I ended up getting a better workout than last time because of those idiots.

calves
I went super slow and lower the weight a little bit today. I finally felt my calves respond like they were supposed too. I even had my shoes off arnold style to add to the effect. the leg press version wasn't as good I am afraid because my calves were already torched and I think I was still using too much weight at that point Hey I will sacrifice for a few more inches on my calves.


Arms
Supersets are killing me but I am doing alright now. Once again I was affected by the curl jockeys so I had to make do. Those weren't my favorite arm exercises (besides dips) but I got it done. Barbell curls after those cable curls pretty much finished me off. There were veins EVERYWHERE. The look I had in the mirror said.. Hey I want 18 inch guns too.

[BaggyB]

I am really enjoying this thread. Please , continue to keep us updated.
Are you still in the Kun? I spent a year there. Parole comes quick when you stay busy, and you Sir, are staying busy.
You look great.

[spirit3530]

I am really enjoying this thread. Please , continue to keep us updated.
Are you still in the Kun? I spent a year there. Parole comes quick when you stay busy, and you Sir, are staying busy.
You look great.

No prob man. I think the process is going pretty well IMO. I think I have about 6 or 7 more weeks left on this review. After that I will probably go back to my old routine for some nice change with a few things I have learned from this workout ofcourse

I have parole from the Kun on 1 May. I hope to not go to Korea for another 8 years.


Thanks for stoppng in don't be a stranger. Good to have old Vets in here.

[billfinkbiner]

Has this routine ramped up your hunger/metabolism, or is too early to tell? I would guess that it is making you crave more food.

[spirit3530]

Has this routine ramped up your hunger/metabolism, or is too early to tell? I would guess that it is making you crave more food.

I don't know I always want to eat when I think about bodybuilding. However I have a lot of other things I am doing like moving my family and buying vehicles and such so some times I am distracted. I am hungry though more often than not.

[spirit3530]

Looking good there! I've missed reading about your crazy volume workouts. It sounds like you are getting a lot of strength out of it! Glad to hear that you are back at home with your family, too. You definitely deserve the break. I'm sure you are used to changing time zones but it still has to mess with your energy level some, maybe?

My strength is going up on most lifts. I am hoping to maintain this tread if possible. I am still worn out from all the traveling. I think I need a nap BTW I think I am hungry so I will grab something now

[kennny d]

how much time is each of these sessions taking you to complete?

[spirit3530]

how much time is each of these sessions taking you to complete?

Well I usually format my time as such

gym time 90 min
posing 0

between 75-90 min Ione hour to one hour half on average

[spirit3530]

Workout Program review: Serge Nubert workout


workout 1a

squats
135x12
235x12
235x12
235x12
235x12
235x12
235x12
235x12

incline db press
40x12
60x12
60x12
60x12
60x12
60x12
60x12
60x12

incline fly
35x12
35x12
35x12
35x12
35x12
35x12

db pullover
85x12
85x12
85x12
85x12
85x12
85x12

machine fly
120x12
120x12
120x12
120x12
105x12

Leg Press
300x12
300x12
6 sets not accomplished

Leg ext
not accomplished
db flat press
not accomplished

Gym time 59 min
posing 0

Thank you Bally's fitness of redlands ca for having db and weights all scattered about in the gym. It was nice spending time searching for matching dbs but settling for what I could find. Also a special shout out to closing at 8pm on sunday so I would have to cut my workout short(my sons birthday was today so I had to do the late workout). Nice workout anyway.

Chest
Well it is still chest07 for me so priority goes to my chest thats why I did more exercise for my chest today instead of going for the "bigger" muscle group. For some reason the machine flyes didn't feel like they were hitting my chest as good as normal so next time I will cut back about 10lbs and start at 110 on this different machine. I definately need to move up in weight on the pullovers. 85lbs is becoming a joke its too easy. So I expect to go "hardcore" and push it to 95lb for teh struggle next time.

quads
Squats and only squats ...pretty much. Well at least my inner quads are getting hit pretty good these days. I do miss the hack squat and front squat action of other workouts. I am trying to focus in my mind on contracting my quads really hard when I get to their part during the squat. That is making it much harder especially on the 7 set. I started out today saying maybe this will be the day I will feel up to going to 245 but when I got to set 8 I realized I am just not ready yet. I will have patience and wait for the right time to move up over here. Leg press was a joke and not worth talking about since bally's had to close.

[jonny62]

good luck man...subscribed

[lebfreak]

yup some great stuff - the best of luck man - subscribed here.

[spirit3530]

good luck man...subscribed

yup some great stuff - the best of luck man - subscribed here.

Thanks x2 I have at least 6 or 7 more weeks of this review. So PLENTY of this journey left for you to see.

[cathryn]

Ugh...sounds like a pain in the butt working out at Bally's but you are making do as always. I might have to use them myself over the summer. I'll be sure to check it out carefully first. Those supersets look exhausting with all the volume...must feel like you flew home from the gym!

What car did you/are you going to end up getting?

[spirit3530]

Workout Program review: Serge Nubert workout

workout 2a

chins
x12
x12
x12
x12
x12
x12

btn pulldowns
120x12
125x12
125x12
125x12
125x12
125x12
125x12
125x12
125x12

standing hamstring curls (single Leg)
40x12
40x12
40x12
40x12
40x12
40x12
40x12
40x12

front pulldowns
140x12
160x12
160x12
160x12
160x12
160x12

lying hamstring curl
120x12
120x12
120x12
120x12
120x12
120x12
120x12
120x12

barbell rows (wide ...)
205x12
205x12
205x12
205x12
205x12
205x12

gym time 75 min
posing 10 min

Debrief

Well pretty good workout. I felt solid today energy wise. Bally's was cleaner this time but the equiptment is suspect. More on that later. Posing was good today. I saw some additional detail in my rdb and rear lat spread. Strength is going up even if I haven't moved up the weight on certain exercises yet. I can feel it coming.

Back
chins as usual were tough but I am focusing on contracting my lats almost like sternum chins. I still haven't added weight yet but I think this is working better for now. btn pulldowns are becoming easier and feel more natural. I will continue to gradually increase the weight. No headaches or weird pains to report. front pulldowns up 20+ is pretty good imo. Barbell rows felt REALLY strong so its time to go up on that next workout.

Hamstrings
Well this pretty much sucked the little one. Bally's hamstring eqiptment was like some pieces of medival torture devices. The setaed curl didn't feel right so I dropped it. The lying hamstring curl machine was really crappy and I couldn't get the right adjustment. It was a horrible experience. They should have stopped at 38 cardio machines and got two decent hamstring machines.

BALLY's YOU SUCK