Built like a badass - On cycle started the test today

Lots'a volume matey as always. Good to hear you've recovered!

Mr.M


good goin matey :-)
wats this book u mentioned to me in my journal fella??
u got in on e-copy or not??

ya got it, write ur email and i'll send it

No.13


Lots'a volume matey as always. Good to hear you've recovered!

thnx matey

lewboo_googoogachu@hotmail.com

cheers dude :-)

sent

legend.. cheers dude.

god there's a lot in this book :-) haha..
mate, go thru what the 'strong as u look' routine is.. i havent found a routine for it yet, but see it is mentioned a lot in the book..

cheers

each separate workout is mentioned in it's muscle group section.

here's the split:

monday chest
Bench press 5X5
Hand clap pushup 3X10
incline db press 3X6
floor flyes 3X10

tuesday back
one armed deadlift 4X4
Pullups as many sets X2/3 repmax
Hise shrug 2X20-25
Dimel deadlift 2-3 setsX15X20 reps
Rows high sets low reps 5X5 or 10X5

wednesday abs

thursday arms
Closegrip bench press pyramid up in sets of 5 to ur 5 rep max then back down
Power rack curls 2 sets X3-10 reps per each pin level
Skulls 2-3X5-10
Hammer curls 2-3 X5-10
Barbell finger rolls 6X3-6
Wrist extensions 5X5

friday legs
Squats 3X6
One legged deadlift3X6
pyramid deadlift 2X20-25
One legged calf raise 3X10

saturday shoulders
shoulders don't have a specific routine but he writes about clean and presses for shoulders along with arnold presses and lateral raises also high sets low reps

sunday off

check the book so u can see the excercise descriptions.

i like the chest and back days..
leg day seems a bit bare.. not keen on trainin 6 days a wk either.. but that could be changed i guess to 5 by droppin the abs only day.

nice one..
i'll look into the pyramid deadlift and rack curls.
does he advocate low reps for lateral raises too??
and im guessin all overhead work is done standing as he doesnt like seated shoulder pressing.

for shoulders im thinkin,
BB hang clean and press
DB see-saw press
also quite fancy tryin those 1 arm BB shoulder presses, from the side..
then finish with some lateral raises

Mr.M


i like the chest and back days..
leg day seems a bit bare.. not keen on trainin 6 days a wk either.. but that could be changed i guess to 5 by droppin the abs only day.

nice one..
i'll look into the pyramid deadlift and rack curls.
does he advocate low reps for lateral raises too??
and im guessin all overhead work is done standing as he doesnt like seated shoulder pressing.

drop the abs day total bull**** do them anyday. yup he advocates high sets of low reps saying that by training like a powerlifter and eating loads u'll pack on more muscle than u imagine.

no seated stuff except for the arnold press

Mr.M


for shoulders im thinkin,
BB hang clean and press
DB see-saw press
also quite fancy tryin those 1 arm BB shoulder presses, from the side..
then finish with some lateral raises

i like what ur thinking maybe add facepulls too. the side presses need flexibilty so try em light first

Day 1: Chest & biceps

BB flat press 60kgX15 PR 80kgX5, 100kgX3, 120kgX1,1 60kgX10
Hammer strength Incline press 70kgX15,80kgX10, 100kgX5
Machine chest press 60kgX5 drop 45kgX5 drop 30kgX5 X3
Pec deck 60kgX12,12,12
Incline pushups BwX10,10,10
Cross overs 60lbsX12

Triset 1:
A1) Bilateral seated dumbbell curls for 6 to 8 reps
A2) Unilateral seated dumbbell curls for as many reps as you can
A3) Unilateral standing dumbbell curls for as many reps as you can

Triset 2:
A1) Dumbbell reverse curls for 6 to 8 reps
A2) Dumbbell curls for as many reps as you can
A3) Dumbbell hammer curls for as many reps as you can

Triset3:
A1) Dumbbell curls for 6 to 8 reps
A2) Dumbbell hammer curls for as many reps as you can
A3) Dumbbell cross-body hammer curls for as many reps as you can

Triset 4:
A1) Wide-grip/elbows-in preacher curls for 6 to 8 reps
A2) Medium-grip preacher curls for as many reps as you can
A3) Close-grip preacher curls for as many reps as you can

Cardio 30mins

Notes:
Tried christian thibadeu's mechanical dropsets and what a pumppp

i dont get why the side presses need so much flexibility :-(???
and for back day.. what rows doe she mean, cos i know he isnt a fan of BB rows, im thinkin DB rows yeh?
i think rear delts wil be fine from chins, rows, and cleans..
gonna give it a bash, however im thinkin im gona switch chest and shoulders around..so,
shoulders
back
arms and abs
legs
chest

i liked the book as well mate.. was a good read!! :-)
seems t konw his stuff and backed it up with a lot of stuff regarding old school russian powerlifters, who to be fair are some of the strongest men to have walked the earth :-)

Mr.M


i dont get why the side presses need so much flexibility :-(???
and for back day.. what rows doe she mean, cos i know he isnt a fan of BB rows, im thinkin DB rows yeh?
i think rear delts wil be fine from chins, rows, and cleans..
gonna give it a bash, however im thinkin im gona switch chest and shoulders around..so,
shoulders
back
arms and abs
legs
chest

i liked the book as well mate.. was a good read!! :-)
seems t konw his stuff and backed it up with a lot of stuff regarding old school russian powerlifters, who to be fair are some of the strongest men to have walked the earth :-)

i think unless u have strong abs, obliques and intercostals it will be hard at first.

As for back he likes chest supported rows

switch it, i thought about doing the delorme hypertrophy cycle but i just can't make my mind around just doing nothing but bench presses and deadlifts for 2 months??? what do u think.

either ways i'll be using this split when on next cycle :D

yeh i dont just wanna be doin 2-3 lifts all week every wk.. i want a more overall strength approach which is what this is..
im gonna give the chest day a go tomorro.. similar to what i do now in a way.. but will be adding the pressups and floor flys in too :-)
will let ya know how i get on

great

dyskee, dude!!!!!!!!!!!!!!!!!11
awesome chest workout today
did it exactly as is from the book.. was foookin brilliant mate.. best chest pump ive ever had.. 5x5 really i a v ncie rep range to work in :-)
and the press ups with a clap, ouch!! theyre a killer dude!!!!!!!!!!
give it a bash next day ur in the gym

i will after the meet , i'll change my workout it looks amazing glad u liked it

Day2: wheels:

Squats 40kgX15, 60kgX10,10,10, 80kgX8,8,6, 60kgX8,6 40kgX15,15


Leg curls 25kgX15,15, 35kgX12,12,10, 25kgX12,12, 20kgX15,15


Notes:
I was mentally shot from a personal problem so i wanted to take my anger on squats so i kept pounding them till my legs hurt same with leg curls

Day 3: Back

Pull downs 60kgX12, 70kgX12,10,10
BB rows 40kgX12, 60kgX10, 70kgX10, 80kgX8
Yates rows 60kgX12, 70kgX10,10, 80kgX9
Neutral chins BwX12,12,10,10
V- cable rows 150lbsX12, 180lbsX12, 200lbsX12, 220lbsX8
Deads 60kgX5, 100kgX5, 140kgX2, 150kgX1

Notes:
Wasn't in the mood for training really