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My VERY succesful plan!

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Mr Lover
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2009/07/21 13:45:48 (permalink)

My VERY succesful plan!

Hi Guys
 
I would like to share with you all, the plan which has provided me with the results I have been looking for, after 7 years.
I am now at the point where I have reached a physique I am very happy with - Big muscles for my frame, well defined, abs showing.
 
A little about me:
5ft 7 - 25 years old
Up until 2003 I weighed over 16 stone with a 42 inch waist. Then came the dark time. I became anorexic, the bulimic, then both, ending up at 24 inch waist and sub 8 stone. I was a mess and was killing myself with endless cardio and a max daily intake of an apple and a frosties bar. THIS HAD TO STOP. Family and friends combined and along with some extreme mental focus, I made the decision to bulk up, this was tough and painful.
However, I eventually reached 12.8 stone, with some good muscle, yet a fair amount of fat.
So following a cutting plan down to 11.2 stone, I am now back up to 12 - fairly lean and, as I have been told, about the most muscular guy at my gym. I always wandeed if the elusive ''clean bulk'' was possible, and believe me t is, and this comes from a guy who holds fat very easily.
Here is the plan and diet I have followed for the past 12 months to reach this goal:
 
WORKOUTS-Always changing exercises around, but this is the crux:
 
TUESDAY: CHEST + TRI'S
 
FLAT DUMBELL BENCH 4X10 (40kg Dumbells)
INCLINE BB PRESS 3X10 (80kg)
INCLINE DB FLY 3X12 (20 kg Dumbells)
DIPS 3x8 (36kg weighted)
 
SKULL CRUSHERS/CG BENCH (Superset) 3x8 of each
ROPE PRESSDOWN 4xFailure
20 MIins sscv
 
WEDS: BACK + BI'S
 
PULL UPS 3x8 (20kg weighted)
BENT OVER ROW 4X10 (75kg)
NEUTRAL GRIP PULLDOWN 4X10 (80kg)
 
BARBELL CURLS 3X8 (35kg)
PREACHER DUMBELL CURLS 4X10 (14kg)
20 mins SSCV
 
THURS:
 
40 Mins SSCV
ABS
 
SAT: LEGS + DELTS
 
SQUAT 2X20 (90kg), 2X10 (140kg)
SLDL 4X6 (140kg)
LEG PRESS 3X10 (300kg)
 
TOP HALF CLEAN PRESS 3x8 (40kg)
DUMBELL SEATED PRESS 4X10 (22k DB'S)
LAT RAISES, SEATED ONE ARM 3X12 (10kg DB)
20 Min SSCV
 
DIET
 
WEIGHTS DAYS
 
5am - 60g Oats, Semi Skimmed Milk, Scoop MP Max Whey, TBSP Whole Earth Peanut Butter, 2xTBSP Low Fat CotT Cheese, 1 litre water, Omega 3 tab, Multivit
 
6.30am - DY NOX PUMP or NO.Xplode
 
7am - workout
 
8.30am - 1 Scoop MP Max Whey, 50g Maltodextrin
 
10am - Large Salad, tin salmon, TBSP EV Olive Oil, Cup Innocent Smoothie
 
1pm - Chicken Breast, Pure Tomato Passta, Soya beans, Apple, Decaf Coffee
 
4pm - Homemade MRP: 100g Low Fat Cott Cheese, Scoop MP Max Whey, TBSP Peanut Butter, 100g Low Fat Fromage Frais, 30g Muesli, 400ml Semi Milk + Water, 1/2 Options Sachet
 
7pm - Meal (around 600cal, lean protein + Sweet potato and broccoli)
 
10pm - Tub Quark, Option Sachet, TBSP Peanut Butter, Cup Clipper sleep easy tea
 
NON WEIGHTS DAY:
 
7am - Wholemeal Bagel, 30g Peanut Butter, TBSP Jam, 1 Scoop MP Whey
or
4 Fried Eggs (minimal oil)
 
10am - Large Salad, tin salmon, TBSP EV Olive Oil, Cup Innocent Smoothie
 
1pm - Chicken Breast, Pure Tomato Passta, Soya beans, Apple, Decaf Coffee
 
4pm - Homemade MRP: 100g Low Fat Cott Cheese, Scoop MP Max Whey, TBSP Peanut Butter, 100g Low Fat Fromage Frais, 30g Muesli, 400ml Semi Milk + Water, 1/2 Options Sachet
 
7pm - Meal (around 600cal, lean protein + Sweet potato and broccoli)
 
10pm - Tub Quark, Option Sachet, TBSP Peanut Butter, Cup Clipper sleep easy tea
 
So there you have it. It worked for me, it prooved you can lean bulk, and it prooved that increased cardio - after weights, along with reduced carbs works 100%.
 
Hope this helps, please let me know any questions.
 
ML

Gaspari Myofusion, Sizeon & SP250
MP True Whey
Omega Sports Ultima
Scivation Xtend
Athletic Edge Intrabolic
#1

9 Replies Related Threads

    ExtreamPump
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    Re:My VERY succesful plan! 2009/07/21 14:22:48 (permalink)
    Well done mate you should be proud of yourself,im sure you getting good results from that.

    The only thing different i would do is change your workout,Chest and biceps/legs and triceps/back and shoulders is much better together.heres my routine.

    Monday Chest and Biceps

    Flat barbell bench press
    Flat dumbbell fly
    Incline Barbell bench press
    Cable cross over

    Standing Bicep curl
    standing Hammer curl
    or Pinwheel curls
    ------------------------------------------------------------------

    Wednesday Legs and tri's

    Deadlift
    Squat
    SLDL
    Leg press of front squat

    Dips
    Cable Push down


    ------------------------------------------------------------------


    Friday Back and shoulders

    BOR
    chin up
    Lat pull down
    close grip at pull down using vgrip handle

    Clean and press or military press



    post edited by ExtreamPump - 2009/07/21 14:24:20
    #2
    naththebeast
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    Re:My VERY succesful plan! 2009/07/21 18:47:12 (permalink)
    thats not neccesarily true ^^ they are not "much better together" that is an opinion and many would disagree (although there is no set in stone answer)

    A standard way to go is chest with triceps (as triceps are used in most chest exercises too) same with biceps and back so is an often used split and works well.

    Personally not too keen on chest/biceps etc etc as a day doesnt work too well for me, however its whatever suits people, which differs.



    #3
    lakie
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    Re:My VERY succesful plan! 2009/07/21 19:04:10 (permalink)
    i prefer chest/biceps and back/triceps if you do triceps after a hard chest workout they are already well pumped up and hav used a lot of energy on excercises that dont totally concentrate on the tricep if i do them after a back workout they are fresh and i can do more with heavier weights than i could straight after chest and i find its the same if i was to do back/biceps but its each to thier own and what works best for them
    #4
    CitizenKane
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    Re:My VERY succesful plan! 2009/07/21 20:56:53 (permalink)
    lakie

    i prefer chest/biceps and back/triceps if you do triceps after a hard chest workout they are already well pumped up and hav used a lot of energy on excercises that dont totally concentrate on the tricep if i do them after a back workout they are fresh and i can do more with heavier weights than i could straight after chest and i find its the same if i was to do back/biceps but its each to thier own and what works best for them


    yes but this means you are training both your triceps and biceps twice a week, and you just said that they are fresher so you can do a heavier workout for them after back/chest respectively, which means you are intentionally making it a point to keep your volume high, which means you could well be overtraining.

    Personally I think chest/tris and back/bis makes more sense, but that's all I've ever done so I have no basis for comparison in terms of actual results.
    #5
    bruce.e
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    Re:My VERY succesful plan! 2009/07/22 10:18:34 (permalink)
    I do back/tris and chest/bis and i find this has been successful. I think the key with doing it that way is to not go overboard. The only training i do is on my chest/bis day is barbell curls 3x8 and friday back/tris, skull crushers, again 3x8. Wouldn't worry about overtraining here. Muscles like biceps and triceps seem to repair faster or atleast that's what it feels like. I wouldn't also do squats and deadlifts on same day either, it's quite alot for your back on one day and surely increases the risk of injury, although this depends on form and weight.

    This is my routine.

    Monday
    Legs/upper back


    Squats 4x8
    Bent over rows 4x8
    SLDL 3x8
    Shrugs 3x12

    Wednesday
    Chest/biceps

    Flat Bench 4X6
    Weighted Dips 3x8
    Decline bench 3x8
    Flies 3x8
    Barbell curls 3x8

    Friday
    Back/Shoulders/Triceps

    Deadlifts 4x6
    Weighted Wide grip pull ups 4x8
    Seated Shoulder Press 4x6 (although recently i've been doing lower reps, find this is better)
    Lat raises 3x8
    Skullcrushers 3x8
     
    Best thing about this routine is the gap between legs and deads. If i could i'd switch shoulders for another day like saturday because my doms are very bad but i usually work on saturday and my gym is at my friends house, it's both our gym, but his parents are happy to have it at there's whereas mine aren't heh.

    Let us know Mr Lover how your routine works. I generally thought it was pretty much impossible to put on massive muscle gains without putting on fat, but yeah.  

    I also throw in some stomach workout on tuesday but tend to find that core exercies such as squat and deads do alot of stomach work.


    post edited by bruce.e - 2009/07/22 10:30:14
    #6
    Boner
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    Re:My VERY succesful plan! 2009/07/27 16:29:41 (permalink)
    I used to do Chest/triceps and Back/biceps

    Since I switched to Chest/biceps and Back/triceps have grown more, been able to lift more and feel better, After heavy chest my triceps are fried, better to hit them again fresh later in the week. 
    #7
    jebus
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    Re:My VERY succesful plan! 2009/07/28 14:07:05 (permalink)
    always chest/tris and back/bis for me, but different things will suit different people
    #8
    Rhyso
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    Re:My VERY succesful plan! 2009/07/31 22:37:18 (permalink)
    Chest with tri's Back with Bi's without a doubt for me. I've had great results from it.
    #9
    LMC
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    Re:My VERY succesful plan! 2009/08/02 23:35:00 (permalink)
    Chest/Biceps, Back/Triceps works.
    Back/Biceps, Chest/Triceps works.
    Back, Chest, Arms works.
    Upper, Lower works.

    However, what works for one may not be optimum for another. The fun is in finding what works for you.

    Mr Lover - I'm glad to hear that you've made some great progress in the gym as well sorting out your dietary issues.
    #10
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