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RE: mansome fresh . . . the end of R n B - Apr. 19 2008 20:33:08
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R3261
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full body's are great. did nothing but for the first three years. i just don't have the motivation for them any more
a lot of people on here would be better off on a full body / upper lower split
that split would work much better on a 5 x 5 IMO
maybe one on two off
or a max of 3 x per week
if you're going to add arm work, no more than one set on both bi's / tri's
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RE: mansome fresh . . . the end of R n B - Apr. 19 2008 20:35:47
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R3261
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Eddie
yes I am mate
i won't be doing that again
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RE: mansome fresh . . . the end of R n B - Apr. 19 2008 20:37:14
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Ak_88
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Hmm, ok.
I quite enjoyed my upper/lower split i did but i found that my arms fell behind a bit.
What would you recommend in terms of a 4 day full body?
4 days as in 4 sessions per 'cycle' if you will, so 1 on 1 off for 8 days then repeat.
What sort of intensity do you work to as well - obviously not to failure but balls to the wall at all times?
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RE: mansome fresh . . . the end of R n B - Apr. 19 2008 21:06:45
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R3261
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bearing your goals, you might want to consider the following
this is what i've had a couple of guys doing for the last year and a half
feedback has been very good
Session A
squat: 4 x 6-8
SLDL: 4 x 6-8
leg press: 3 x 10
leg curl: 3 x 10
calf raise: 2 x 8
seated calf: 2 x 10
Session B
Flat bench: 4 x 6
CG underhand row: 4 x 6
incline db press or shoulder press: 3 x 10
pulldown / chins: 2 x 10
tris/ bis: 1 exercise each 1 - 2 sets @ 15
Session C
deads 4 x 6
leg press 3 x 10
leg curl 3 x 10
leg extensions 3 x 12-15
calf raises 2 x 8
seated raises 2 x 8
Session D
incline Bench Press 4 x 6
pulldown/ Chins 3 x 12
flat DB press 2 x 12
CG underhand Row 2 x 12
tris/bis 1 exercise each 1-2 sets @ 15
one on / one off
< Message edited by R3261 -- Apr. 20 2008 16:33:51 >
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RE: mansome fresh . . . the end of R n B - Apr. 19 2008 21:32:28
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Ak_88
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Looks quite good - DB press presumably seated shoulder press?
"4 x 6-8/3'"
Is that a typo on Session B or is there intent for something there?
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RE: mansome fresh . . . the end of R n B - Apr. 20 2008 16:36:43
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R3261
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should make more sense now
alternatively, if you want to try TONY's split
4 x a week is unnecessary full body and maybe a bit too much
maybe
Mon A
Wed B
Fri C
Mon D
all 5 x 5
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RE: mansome fresh . . . the end of R n B - Apr. 21 2008 8:18:20
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RACK
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How's things going R? Are you out of PCT now?
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RE: mansome fresh . . . the end of R n B - Apr. 22 2008 18:52:28
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R3261
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still two weeks to go. appetite and mood is sh1te as i've said before. on the plus side I haven't lost any of my gains. dunno if you came across my thread in General, but that's been beating me about last night and today especially. i feel like a **** for so many reasons. worst , just when things seemed to be getting back together at home i fukc things up again
anyway this morning
pulldowns 3 sets to failure
V-handle row 3 sets to failure
yates row 3 sets
went back to pull downs 3 more sets
rear db raise 4 sets
half an hour and out.
brutal
nice
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RE: mansome fresh . . . the end of R n B - Apr. 23 2008 8:44:59
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RACK
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I read the thread Raj, you did what your instincts told you. I personally think you were right and would like to say I'd have done the same thing. I was in a similar situation the other night when a gang of youths kicked my car. I went out with a bat in a red mist and if the police hadn't have turned up a split second before I got there I don't know what would have happened.....
I'm sure things will work out right for you mate
How many reps are you doing on each set roughly???
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Pity we didn't vid Rack going from pink and healthy with a touch of brown to white, then green then that death grey colour reserved for the severely traumatised.
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RE: mansome fresh . . . the end of R n B - Apr. 23 2008 10:16:06
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theiopener
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Raj my door is always open mate if you need someone to talk to
doesn't look like much rest for those sets mate, brutal is deffo right
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RE: mansome fresh . . . the end of R n B - Apr. 25 2008 16:33:24
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R3261
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...
next 12 weeks, up to the start of my cut will be spent bringing up the whole of my upper body.
the extra work will also help in leaning out a little
i will be block training and has worked well for legs in the past
it goes
day 1: upper body pump
day 2: upper body pump
day 3: upper body pump
day 4: lower body pump
day 5: Off
day 6: upper body tension
day 7: upper body tension
day 8: upper body tension
day 9: lower tension
day 10: Off
day 11: upper strength
day 12: upper strength
day 13: upper strength
day 14: lower strength
day 15: Off
rinse and repeat
Day 1:
Chest - 12 sets @ 12-15
Back - 12 sets @ 12-15
Shoulders - 9 sets @ 12-15
Bi's - 6 sets of @ 12-15
Tri's - 6 sets of @ 12-15
Day 2:
Chest - 10 sets @ 12-15
Back - 10 sets @ 12-15
Shoulders - 7 sets @ 12-15
Bi's - 4 sets @ 12-15
Tri's - 4 sets @ 12-15
Day 3:
Chest - 8 sets @ 12-15
Back - 8 sets @ 12-15
Shoulders - 4 sets @ 12-15
Bi's - 2 sets @ 12-15
Tri's - 2 sets @ 12-15
Day 4:
Quads/Hams- 25 sets @ 12-15
Calves - 12 sets @ 12-15
Day 5: Off
Day 6:
Chest - 12 sets @ 8 - 10
Back - 12 sets @ 8 - 10
Shoulders - 9 sets @ 8 - 10
Bi's - 6 sets @ 8 - 10
Tri's - 6 sets @ 8 - 10
Day 7:
Chest - 10 sets @ 8 - 10
Back - 10 sets @ 8 - 10
Shoulders - 7 sets @ 8 - 10
Bi's - 4 sets @ 8 - 10
Tri's - 4 sets @ 8 - 10
Day 8:
Chest - 8 sets @ 8 - 10
Back - 8 sets @ 8 - 10
Shoulders - 4 sets @ 8 - 10
Bi's - 2 sets @ 8 - 10
Tri's - 2 sets @ 8 - 10
Day 9:
Quads/Hams - 25 sets @ 8 - 10
Calves - 12 sets @ 8 - 10
Day 10: Off
Day 11:
Chest - 12 sets @ 4-6
Back - 12 sets @ 4-6
Shoulders - 9 sets @ 4-6
Bi's - 6 sets @ 4-6
Tri' - 6 sets @ 4-6
Day 12:
Chest - 10 sets @ 4-6
Back - 10 sets @ 4-6
Shoulders - 7 sets @ 4-6
Bi's - 4 sets @ 4-6
Tri's - 4 sets @ 4-6
Day 13:
Chest - 8 sets @ 4-6
Back - 8 sets @ 4-6
Shoulders - 4 sets @ 4-6
Bi's - 2 sets @ 4-6
Tri's - 2 sets @ 4-6
Day 14:
Legs - 28 sets @ 4-6
Calves - 12 sets @ 4-6
As always Ab work, lower back endurance, RC stuff won't be logged which i include up to 3 x a week will not be logged
Today
Day 1
Flat BB 100kg x 15/12
CG underhand Row 100kg 15/15
Incline Guillotine 80kg x 14/12
Pulldowns pin 12 x 15/15
Cable x-over 15/15
Machine Row BB pin 10 x 15/13
Flat DB press 35s 14/12
Standing cable rows pin 14 x 15/15
Incline DB Press 30s x 15/15
narrow grip pulldonws pin 12 x 15/15
pec dec pin 8 x 15/15
DB rows 35s x 15/15
DB Shoulder Press 35s x 15/14/11
DB lateral Incline raises 15s x 15/12 , 12.5s x 15
DB Rear raise 12.5s x 15/ 15/ 15
EZ preacher 40kg x 15/15
EZ extensions 50kg x 15/15
BB Curls 50 kg x 15/15/
Tricep Kickbacks 20s x 15/15
Hammer Curls 27.5s x 15/15
Rope Extension x 15/15
first session. enjoyed it very much. some of the lifts were a lot heavier/lighter than i thought, and the session lasted a lot longer than i expected,mostly due to faffing about finding the right weight, leaving no time for cardio. i expect it won't be such a problem tomorrow though
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RE: mansome fresh . . . the end of R n B - Apr. 25 2008 16:48:22
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RACK
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Looks like a massive session there mate, with lots and lots of volume, no wonder it's called pump.
Seems a good progresive programme, will be good to see the result you get form it.
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quote:
Pity we didn't vid Rack going from pink and healthy with a touch of brown to white, then green then that death grey colour reserved for the severely traumatised.
Journal http://www.muscletalk.co.uk/m_2279528/tm.htm
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RE: mansome fresh . . . the end of R n B - Apr. 25 2008 17:42:33
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Ak_88
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Fcuk sake man that is mental volume.
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RE: mansome fresh . . . the end of R n B - Apr. 25 2008 17:59:37
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Neb
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that routine looks sh1t
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RE: mansome fresh . . . the end of R n B - Apr. 25 2008 18:19:27
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theiopener
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quote:
ORIGINAL: Neb
that routine looks sh1t hot
i concur
quote:
ORIGINAL: anabolicjay
that looks like an awesome session...
i like the idea of block training, i take it it can be done for very long because of overtraining?
Im not so sure overtraining exists TBH mate, as long as cals are kept high you should recover. i think its the level of intensity you reach that dictates whether you fry your CNs or not. my theory anyway
< Message edited by theiopener -- Apr. 25 2008 18:20:33 >
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RE: mansome fresh . . . the end of R n B - Apr. 25 2008 18:29:35
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R3261
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quote:
that looks like an awesome session...
i like the idea of block training, i take it it can be done for very long because of overtraining
it can be done indefienetly, depending how you structure it, what parts you focus on
not overtraining but an understanding of how to train. i like the volume especially high as i can tolerate it. the idea behind block training is as much as you can tolerate whilst avoiding burnout
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RE: mansome fresh . . . the end of R n B - Apr. 25 2008 18:37:18
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swift
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that looks mental 
just why?
is this comp prep or something or just mixing it up
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RE: mansome fresh . . . the end of R n B - Apr. 25 2008 18:52:54
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R3261
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surprised at all the mental comments
1. my legs are my strong point, and my whole upper body is out of proportion
something I need to address for the comp in Sep
2. i enjoy high volume
3. it works
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