YB
BannerBanner

Change in routine -

Author
Nautilian
New Member
  • Total Posts : 16
  • Reward points: 3416
  • Joined: 2003/12/14 19:26:28
  • Location: South Africa
  • Status: offline
2004/02/21 15:46:44 (permalink)
0

Change in routine -

Hi there guys,



Well it has been 12 weeks since I last came here and all I can say is that the results have been GREAT. Lost 15kg, Body fat from 24% to 17% and have put on quite a decent amout of muscle mass , I am now on a 1 week break, so I am just getting ready for my next 12 week cycle. So could you guys please guide me to what I must change... here goes:

Tuesdays (Delt & Trap)
Seated Military Press 3x8
Shrugs 3x8
Lateral Raises (Side) 3x8
Beefcake Shrugs 3x8
Lateral Raises (Front)
Grip Exercises (Dumbell & Plates) 3x8

Thursdays (Legs)
Squats 3x8
Leg Raises 3x8
Calf Raises 3x8
Hamstring Curls 3x8
Abs 3x8 -> 3 exercises

Saturday (Chest & Tri's)
Flat Bench Press (barbell) 3x8
Dips 3x8
Incline Dumbell Press 3x8
Skull Crushes 3x8
Vertical Press 1x8
Overhead Press 2x8

Sunday (Back & Bi's)
Deadlift 3x8
EZ Bicep Curls 3x8
Lat Pulldowns 3x8
Individual Dumbell Preacher Curls 3x8
Dumbell Rows 3x8
21's 2x8

Gym is averaging me between 1hr to 1.5 hrs each session and I am feeling great. Cardio I am doing on Mondays, Wednesdays and Fridays... 30min, 65% heart rate.

Supplements taking:
USN HMB Creatine
USN Pure Protein
USN Protein Plex
USN Tri-Anabol
USN Phedra-Cut

Thanks for the help in advance guys.

Ele

Please dont ask specific questions for people as others dont get a chance to express there views--scruffy
#1

5 Replies Related Threads

    dolex
    Olympian Member
    • Total Posts : 602
    • Reward points: 8335
    • Joined: 2003/09/30 17:16:10
    • Location: Newport Wales
    • Status: offline
    RE: Change in routine - 2004/02/21 15:49:44 (permalink)
    0
    i'd keep it the same as before, if you had great results then why bother changing it, if your next cycle does'nt turn out as well as the last then change it, but i dont change my routine unless i plateua(sp) i only change the weight.

    hope all goes well

    Tom'
    #2
    Nautilian
    New Member
    • Total Posts : 16
    • Reward points: 3416
    • Joined: 2003/12/14 19:26:28
    • Location: South Africa
    • Status: offline
    RE: Change in routine - 2004/02/21 15:58:38 (permalink)
    0
    I am reaching my plateua(sp) as I can feel that in certain exercises I am just not going up in weight.

    Ele
    #3
    pop
    Senior Member
    • Total Posts : 182
    • Reward points: 9151
    • Joined: 2004/01/03 18:42:30
    • Location: United Kingdom
    • Status: offline
    RE: Change in routine - 2004/02/21 16:08:15 (permalink)
    0
    Too much isolation work - strongly suggest you switch to Frankies 5x5 3 day split.

    Also mix your cardio up with some HIIT.
    #4
    Nautilian
    New Member
    • Total Posts : 16
    • Reward points: 3416
    • Joined: 2003/12/14 19:26:28
    • Location: South Africa
    • Status: offline
    RE: Change in routine - 2004/02/21 16:59:19 (permalink)
    0
    Well this is Cashmans routine and was recommended to me by many people here. I am concidering Franky's routine but just want to first get some input from the people that helped me out in the beginning.

    Please, I am not trying to be rude.

    Ele
    #5
    pop
    Senior Member
    • Total Posts : 182
    • Reward points: 9151
    • Joined: 2004/01/03 18:42:30
    • Location: United Kingdom
    • Status: offline
    RE: Change in routine - 2004/02/21 22:19:35 (permalink)
    0
    Just read Frankies thread - his posts are very clear, and it is really easy to follow.

    If you have any further questions after that, post them up, and Im sure you will get some help.

    Good luck.
    #6
    Jump to:
    ©2018 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
    (posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
    © 2018 APG vNext Commercial Version 5.5