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  • Nothing to it, but to do it!

    Starting prep for the Complete Nutrition Muscle Heat on Aug. 20. I believe if my counting is correct that I am 18 weeks out, LOL.
    I've made good strides IMO as a bodybuilder in the last 12-14 months, and I look forward to having a good prep and really bringing it to the stage this year.

    I'm using Dorian Yates training split and style this year. I had been doing every bodypart twice a week with a fair amount of volume and I really think I just hit a wall so I took some time off from diet and training and I'm ready to make a run at it again.

    Here's the split:
    Day one: Delts, traps, triceps, abs
    Day two: Back, rear delts
    Day three: REST
    Day four: Chest, biceps, abs
    Day five: Quads, hams, calves
    Day six: REST

    And the exercise scheme:
    Body Part Exercise Sets Reps
    DELTS Smith machine presses
    1* 15
    1* 12
    1 8-10
    Seated laterals
    1* 12 2 sets
    1 8-10
    One-arm cable laterals
    1* 20
    1 8-10
    TRAPS BB shrugs
    1* 12
    1 10-12
    TRICEPS
    CGBP
    1* 12
    1* 10
    1 8-10
    Lying barbell extensions(with EZ-curl bar)
    1* 12
    1 8-10

    One-arm pushdowns
    1 8-10

    ABS Forward crunches 3 20-25
    Reverse crunches 3 12-15
    *Represents warm-up sets

    Workout Two

    Body Part Exercise Sets Reps
    BACK
    Hammer Strength machine Pulldowns
    1* 15
    1* 12
    1 8-10
    or (alternated each workout)
    Close grip lat pulldowns
    1* 15
    1* 12
    1 8-10
    Barbell rows
    1* 12
    1 8-10
    1-arm Hammer Strength rows
    1 8-10
    Cable rows (overhand grip) 1 8-10
    REAR DELTS
    Reverse Pec deck 1 8-10
    Bent-over dumbbell raises 1 8-10
    LOWER BACK Hyperextensions 1* 8 (bdywt)
    Deadlifts 1 8

    Workout Three

    Body Part Exercise Sets Reps
    CHEST Incline barbell press
    1* 12
    1* 10
    1* 8
    1 8
    Hammer Strength seated 1* 10
    Decline Bench presses 1* 10 220
    1 6-8 350
    Incline dumbbell flyes 1* 10
    1 8 2 sets
    Cable crossovers 1 10-12
    BICEPS Incline dumbbell curls 1* 10
    1 6-8 2 sets
    EZ barbell curls 1* 10
    1 6-8
    Hammer strength curls 1 6-8
    ABS Forward crunches 3 20-25
    Reverse crunches 3 12-15

    Workout Four

    Body Part Exercise Sets Reps Poundage
    QUADS
    Leg extensions 1* 15
    1* 12
    1 10-12
    Leg press
    1* 12
    1* 12
    1 10-12
    Hack squats
    1* 12
    1 8-10
    HAMSTRINGS
    SLDL 1* 8-10
    1 8-10
    Lying leg curls 1* 8-10
    1 8-10
    Single leg curls 1 8-10
    CALVES Standing calf raise 1* 10-12
    1 10-12 1,300
    Seated calf raise 1 10-12
    Heavy squats fix everything.

  • #2
    Did my first workout last night, starting with back just because it was the next to be trained on my old split. Today will be off.

    HS Iso Pulldown
    3 plates per side x10
    4x11

    BB Row
    225x12
    315x6

    Seated Cable Row
    200x10
    250(stack)x8

    Reverse Pec Deck
    70x15
    100x20

    Bent over DB lateral
    40x15

    Deadlift
    405x4(going to have to start lighter since this is the last exercise)
    Heavy squats fix everything.

    Comment


    • #3
      4/17/2011

      Incline BB Bench
      135x12
      185x10
      225x8
      285x8

      Decline bench
      225x10
      315x9

      Incline Fly
      40x10
      65x8

      Cable X-over
      80x11

      Incline DB Curl
      35x10
      50x7

      EZ Bar curl
      75x10
      125x7

      Nautilus Curl
      80x12
      100x8

      Ab crunch machine
      175x25x4 sets
      Heavy squats fix everything.

      Comment


      • #4
        04/18/2011

        Leg Ext.
        100x15
        150x12
        225x11

        Leg Press
        360x12
        540x12
        630x12

        Hack Squat
        180x12
        270x10

        SLDL
        225x10
        315x10

        Lying Leg Curl
        140x8
        180x9

        Leg Press Calf Press
        630x15
        720x15

        Seated Calf
        180x12
        Heavy squats fix everything.

        Comment


        • #5
          4/20/2011

          Yesterday was an off day.

          Smith Machine Seated Military(including bar weight of 15lbs)
          155x12
          195x12
          225x7

          Seated Lateral Raise
          40x12
          55x10

          1 arm cable lateral
          25x15
          45x12

          Hammer Strength Shrugs(standing)
          3PPSx12
          4x12
          4+25x10

          Tricep pushdown
          Going to ditch these for something else. Was going to do CGBP but didn't because I thought it might be overkill with the military press. I may alteranate CGBP with weighted dips.
          I can do the whole stack which is only 150 for 20+ reps.

          Skull crushers
          65x15
          95x12
          115x7

          1 arm tricep pressdown
          65x12
          75x9
          Heavy squats fix everything.

          Comment


          • #6
            Following along! I love Dorian's "Blood and Guts" routines.

            Regarding maxing out on triceps pushdowns, have you ever tried doing them on the lat pull machine? The weight stack on those in most commercial gyms go to 240-300 so that might be an option.

            Where is the August 20 show? NPC sanctioned?

            Comment


            • #7
              Originally posted by O.G. Pimpin View Post
              Following along! I love Dorian's "Blood and Guts" routines.

              Regarding maxing out on triceps pushdowns, have you ever tried doing them on the lat pull machine? The weight stack on those in most commercial gyms go to 240-300 so that might be an option.

              Where is the August 20 show? NPC sanctioned?
              You know what bro, I tried them out one time on the big stack and it felt weird? Like 60lbs felt really heavy. I guess it must be the way the cable is run accross the top and then down that the leverage is different? I guess that could be a good thing though, I'll try it out again.

              Yeah the show is a NPC show. It's a Quincy Roberts promoted show, it's the first year he's doing it. It is also going to be a 202 IFBB olympia qualifier. I know that Mike Valentino is going to do it, I don't know who else yet. Should be a pretty cool show. It's at the Carolina Theatre in Greensboro.
              http://www.qrelite.com/2011_IFBB_NPC...USCLE_HEAT.htm
              Heavy squats fix everything.

              Comment


              • #8
                04/21/2011

                Hammer Strength Pulldown(one arm at a time)
                135x12
                180x10
                190x9

                BB Row
                225x12
                315x9(big increase here, did 6 last week)

                Hammer Strength 1 Arm Row
                180x9

                Seated Cable Row(overhand grip)
                200x8

                Deadlift
                405x6(two more than last week, going to keep pulling this untill I can get at least 8 two weeks in a row)

                Reverse Pec Deck
                130x10

                Bent Over DB Laterals
                60x9(these were a little heavy, form was not the best, may go down a little)

                20 min. LISS
                Started my diet today, ugh. Had one last yummy thing this morning in the form of a cream filled bismarck and a protein shake with milk. Then got some rack time cause I work tonite.

                Post workout meal was 7 oz grilled chicken breast and 1/3 cup raw almonds.

                next "meal" 50g whey protein shake 1.5 tablespoons natty PB.

                Later I'll have 8 oz grilled sirloin over a green salad with 1 tbl spoon EVOO and some balsalmic vineger.

                Then before bed in the AM another shake and PB.
                Heavy squats fix everything.

                Comment


                • #9
                  04/22/2011

                  Off day today. Man I am I craving everything in sight too! It's only been about 24 hours without carbs and I am hating it... Should pass in a day or too. I'm going to go two weeks on the diet without changing anything and see what my weight does and what the mirror tells me. At two weeks I'll start having one cheat meal per week and as I get lean(and after I finish the DVD)I'll practice skip loading.

                  Meals today:
                  5 whole omega 3 eggs and two whites(shoulda been four, but ran out) with like half a cup of chopped onions scrambled and a little tabasco.

                  54g whey isolate and 1.5 tblspoon PB

                  7oz chicken breast, 1/3 cup raw almonds

                  54g whey isolate and PB

                  8oz top round steak, 1 cup cut green beans with pasture butter

                  54g whey isolate and PB

                  I forgot to mention(most of you probably figured it out anyway) that this is Dave Palumbos Keto diet. I have not hired him or anything, just got the outline off of his FAQ. I'll tweak things as needed down the road. I fucking hate eating all those eggs so I may have to drop the quantity down and have some chicken or steak or turkey bacon in the AM instead. I have a great farm nearby that I can get sweet little 4-6 oz fillet's at that would be perfect.
                  Heavy squats fix everything.

                  Comment


                  • #10
                    Shoot, I have really lapsed in updating this thing. The good news though is that nothing is really changing yet, LOL. My diet is the same and won't change for a couple weeks at least, so I can guage it's effectiveness. About 2650 total calories, 367g protein, 120g fat, and around 30g carbs depending on how many vegetables I eat.
                    Scale weight is down six or seven lbs, of which I'm sure most is water but I am looking a little leaner in my eyes.
                    I'm going to update this with some pics hopefully weekly once I really start to get cooking.

                    Training is going well. I haven't increased weight on anything yet but I have added a couple reps to almost every exercise which is impressive to ME being that I'm on keto.
                    Take that back, I did CGBP 315x6 which is a record for me.

                    I've got three 20 min LISS sessions under my belt this week, one in the AM and two after training just due to life hecticness, so I've got two more to go this week.
                    Heavy squats fix everything.

                    Comment

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