Built like a badass - On cycle started the test today

why do u increase the weight mate over the four sets in the supersets and not find ur weight for the ten reps, and then perform ur 4 sets on that weight?? makes it tougher imo mate as ur at ur say 12 RM for the 4 sets, instead of the first couple seeming almost like warm ups.. just food for thought anyway..
and, as i asked above dude, whats ur set up with the pull ups??

Mr.M


how do u go about doin the pull ups mate?
i do 22 reps as well, but i when i do them i go,
9-10
8-9
the rest..
i use short rests as well.. like 30 secs between sets.

what kind of reps do u do them in?

o and ur beatin me on the pressups, ur conditioning is obviously far better than mine right now:-)
how do u them also??
i tried in sets of 12 today with about 15 sec rest between each set and it dint quite work out as well as i thought it would.. nopt im thinkin sets of 5 reps, with 5 sec rest in between..

sorry bro didn't see that i do 10, 8, 4 sometimes i do 8,8,6.
for the pushups i i did 30or 35 for the first set and i banged out another 20 then i was toast so will try something different next time

Mr.M


why do u increase the weight mate over the four sets in the supersets and not find ur weight for the ten reps, and then perform ur 4 sets on that weight?? makes it tougher imo mate as ur at ur say 12 RM for the 4 sets, instead of the first couple seeming almost like warm ups.. just food for thought anyway..
and, as i asked above dude, whats ur set up with the pull ups??

i don't like to use a set weight and use it, my muscles feel kinda stiff this way and i don't get optimal contraction however when i ramp up the weights i feel the muscle  contract and i read an  article by christian thibadeau saying that ramping up the weights is better for the nervous system.

yeh, ur probs right with the CNS comment mate..
i just find that if im performing sets at a lower weight for the same reps as 'working weights', then im kinda cheating as i know that i can perform more at that weight..
but i know what u mean matey

Built like a bad ass week 3

Lower (Squat emphasis):

1)BB Squat 90kgX6, 95kgX4, 102.5kgX2

1)Bulgarian split squat jumps BWX5,5,5,5

3a) Leg curls 25kgX15,15,15,15

3b) Weighed eagle sit ups 10kgX15,15,15,15

4)Db lunges 10kgX45 seconds, 12kgX45 seconds

finisher:
1 mile run 9.50 mins

Notes:
the 45 seconds lunges are muscle searing , pain inducing suckers !!!got my test and dbol yesterday probable will start next week or the week after

Built like a bad ass week 3

Upper (Chins emphasis):

1)Chins 24 total reps

2a)Front V- Pull downs 90lbsX20, 110lbsX15

2b)Standing Db neutral press 12kgX20, 15kgX15

3)Cable rear delt raises 10lbsX10, 20lbsX10,10,10

4)Db run the rack curls 17kgX5, 15kgX5, 12kgX5, 10kgX5, 8kgX3 (1 set only)

5)Core circuit (2 rounds):
sprinter crunches 15 reps
V-ups 15 reps
toe touchers 20reps
hip thrusts 15 reps

finisher:
100 pushups 5 mins

Notes:
took 5 mins because i had to answer the phone twice!!!!!!!!!!!!

dyskee


got my test and dbol yesterday probable will start next week or the week after

Sounds good, how you gonna run that, weeks, doses etc?
 
I am sure you will love it.
 
You heard much from scott32 recently?

westy19


Sounds good, how you gonna run that, weeks, doses etc?
 
I am sure you will love it.
 
You heard much from scott32 recently?

i need help because i don't know whether i should run it for 10 or 12 weeks and for doses i was thinking 350mg per week and now i am thinking 500mg.

i haven't heard from him in a while bro.

Built like a bad ass week 4

Upper (bench press emphasis):

1)Flat BB press 85kgX5, 90kgX3, 100kgX2 **

2)Incline Db press 17kgX18,15

3a) Db rows 25kgX8, 30kgX8, 35kgX8, 40kgX8

3b) Rope tricep pushdowns 70lbsX10, 90lbsX10, 100lbsX10,10

4a) BB Shrugs with holds 60kgX8, 100kgX8, 100kgX8

4b) Db incline rear laterals 5kgX10, 8kgX10,10

finisher:
Complex( deadlift, bb rows, bb clean, pushpress,squat) 30kgX10, 35kgX10, 35kgX10, F

Notes:
** for the bench press i was supposed to do 1 or more so i was able to push out 2 reps. for the complex i was supposed to do 4 sets but after the 3rd set i was really out of gas

Built like a bad ass week 4

Lower (Squat emphasis):

1)BB Squat 92.5kgX5, 97.5kgX3, 110kgX1

1)Db bulgarian split squat jumps 10lbsX5,5,5,5,5

3a) Leg curls 25kgX15,30X15,15

3b) Weighed eagle sit ups 10kgX15,15kgX15,20kgX15

4)Db lunges 12kgX60 seconds, 12kgX40 seconds

finisher:
didn't do it

Notes:
tired , tired , tired i think i am overtrained. Thank God next week is de-load week. Didn't do the finisher was out of gas an had no time.

Built like a bad ass week 4

Upper (Chins emphasis):

1)Chins 26 total reps

2a)Front V- Pull downs 100lbsX20, 120lbsX15

2b)Standing Db neutral press 15kgX20, 17kgX15

3)Cable rear delt raises 10lbsX10, 20lbsX10,10,10

4)Db run the rack curls 17kgX5, 15kgX5, 12kgX5, 10kgX5, 8kgX3 (1 set only)

5)Core circuit (2 rounds):
sprinter crunches 15 reps
V-ups 15 reps
toe touchers 20reps
hip thrusts 15 reps

finisher:
Bw complex (3 rounds)
Mountain climbers 30 reps
Pushups 20 reps
groiners 10 reps
burpees 5 reps

Notes:
the complex kicked my behind. Good way to start the new year.

Last week was deload week so nothing to write home about.

Started my cycle today shot 500mg in my arse today and popped 2 dbols before the workout just for fun

Built like a bad ass week 6

Upper (bench press emphasis):

1)Flat BB press 77.5kgX8, 82.5kgX6, 87.5kgX4

2) Alternate Offset medball pushups 6,6

3a) Cable D-rows 140lbsX12, 170lbsX12, 190lbsX12

3b) Machine tricep ext. 15kgX12, 20kgX12,12

4a) Face pulls 70lbsX12, 80lbskgX12,12

4b) E-Z preacher curls 30kgX12,12,12

Finisher:
Db Complex( Squat, Swings, unilateral curl and press, jump squat) 10kgkgX7,8,9

Notes:
PUMP, i was missing it though i felt run down at the start of the workout. The complex was fun. Till now i have added 15 lbs to my frame since my start of the bulk i am hoping for 15-25 more by then end of my bulk in 12 weeks so that i would be at 200lbs and then cut back to a solid 180 lbs.

good work matey..
so ur bak to the 8, 6, 4 format on the bench?? has ur bench weight gone up since the first week of the program??
good luck with the cycle too buddy

on week 6 u're supposed to get back. Don't know if the bench gone up, we'll see by the end. thnx bro

Built like a bad ass week 6

Lower (Squat emphasis):

1) Kneeling jumps BWX5,5,5,5

2)BB Squat 82.5kgX8, 90kgX6, 95kgX4

3a) Supine hip thrusts 3X12

3b) Plank 3X30 secs

4)Db elevated lunges 12kgX10,10


finisher:
Tabata cyclying

Notes:
I have wiered pain in my upper quad, will put some cream on it.

Built like a bad ass week 6

Upper (Chins emphasis):

1)Chins 24 total reps

2) Rest pause, 3 second eccentric lat pull downs 60kgX12,6,3

3) Standing modified arnold press 10kgX10, 15kgX10,10

4) Black burns 2 sets

5)BB curls 40kgX15, 50kgX15,12

5)Core circuit (2 rounds):
sprinter crunches 15 reps
V-ups 15 reps
toe touchers 20reps
hip thrusts 15 reps

finisher:
Bw complex (3 rounds)
Mountain climbers 30 reps
Pushups 20 reps
groiners 10 reps
burpees 5 reps

Notes:
Some new and awesome excercises

lookin good matey :-)

Well since i went through a strength phase now is the time for a hypertrophy phase but i'll still be benching and squatting according to Defranco's formulas.
Frank Zane's 3 way split:

Day 1-Chest, Shoulders, Triceps

BB flat bench 75kgX7, 80kgX5, 90kgX5

30 degree incline db press 15kgX12, 22kgX8,8

Peck deck 40kgX12, 45kgX12,12

Dumbbell pullover 15kgX12, 20kgX12,12

BB mil press 30kgX12, 40kgX10, 50kgX6

Machine side raise 30lbsX15, 40lbsX15, 50lbsX12,12

Close grip bench press 40kgX12, 50kgX12,12

One arm dumbbell extension 10kgX8,8

Press down 80lbsX12, 90lbsX12, 100lbsX10

u changing the routine again??
u not gonna stick with the 12 weeks??