Tweetam fasted cardio:

20 minutes step mill glutes and calves

cardio will not go up in duration until the full blown prep kicks off in case anyone is wondering that is following along

Tweetquads:

15 min step mill warmup calves and glutes
leg xtensions 30x50 45x40 60x30 75x20
squats 135x20 185x20 225x20 275x20 315x12
hacks 90x20 180x15 270x12/2
leg press 200x50 400x40 600x30
adductors ss 100x20ss 110x20ss 120x20ss 140x20ss
abductors 100x20 110x20 120x20 140x20
dc stretching

couple quick updates. gym is still retarded hot and almost unbearable to train in. i was ready to puke the whole work out so the pace was very slow. i saw some people that i hadnt seen since i started dieting and they are already seeing the huge changes. face is sinking in already and legs are hardening up like crazy.

Tweetam fasted cardio:
20 minutes treadmill

didnt beat the fatties in this morning

Tweetchest and bis:

15 min step mill warm up glutes/calves
pec dec 45x30 60x25 75x20 90x20 105x15
hs flat bench press 45x20 70x20 90x15 115x12
hs incline 45x20ss 90x15 135x12 180x8
cable crossovers 20x30 30x30 40x25 50x20
dc stretching
standing bb curls 50x20 70x20 90x15 100x12
incline db curls 20x20 25x20 30x15 35x12
db hammers 20x20 30x20 40x15 50x12
20 minutes cardio treadmill again. killed by the new year fatties

wasnt playing on so much machine work today but was forced to do so due to the crowd. off my plan but had to improvise and still got a good training session in

Tweetno am fasted cardio today. took my one day off from it today but still up at 4am yeah buddy.

traps/delts
standing bb shrugs 135x30 185x25 225x20 275x20 315x15 225x18
reverse pec dec 30x30 45x30 60x25 75x20 90x15
machine lats 50x25 60x25 70x20 80x20 90x15 (these actually pumped my shoulders up something fierce today and wrecked them)
db lats rotated to front raises 10x30 15x20 20x20 25x15 20x15
hs front military press 55x20 65x20 75x20 90x15
20 minutes step mill glutes and calves

great training day today. no issues feeling good, pumps good and everything is flowing today. the am cardio rest must have helped a little bit haha

Tweetkeep the pace bro. i usually hit tri's w/chest and bi's with back but starting this week i'm gonna try bi's w/chest and tri's w/back and will continue this for the next 4-6 weeks to a. get a feel for it and see how i like it and b. at the least shock my muscles if i don't like it. after my chest workout i had my bi's on fire something awful. it was nice. some things work better for some than it does others that's why i wanna incorporate the change for at least the 4-6 weeks

Tweet

Originally Posted by chris32

keep the pace bro. i usually hit tri's w/chest and bi's with back but starting this week i'm gonna try bi's w/chest and tri's w/back and will continue this for the next 4-6 weeks to a. get a feel for it and see how i like it and b. at the least shock my muscles if i don't like it. after my chest workout i had my bi's on fire something awful. it was nice. some things work better for some than it does others that's why i wanna incorporate the change for at least the 4-6 weeks

that will work man. thing is, if arms are a weak point and you arent pressed for time then you can and should give them their own day. now if you need to work body parts together you will find most of the time that you will get better results from say chest or delts with bis and back with tris. this will give you a fresh muscle that was only somewhat stimulated and it is primed for training. this split i am running now is a bleed off from last year working with someone that trains and is a top pro. now what i normally do and i will start back doing next off season and prep is:
mond chest/calves
tues back/abs
weds traps/delts/calves
thursday quads
friday arms/abs
sat hams
sunday off.
i will normally combine hams/quads every other wk for an extra day off to recover better. you notice how the setup works push pull push legs arms. this gives the smaller muscles in the arms a little break before hitting them again. also gives the tris a rest between chest and delts

Tweetthanks for the advice. your saying if i have the time to do chest/back by themselves on separate days and arms together on the same day then to maximise on growth? normally i do 5 exercises for my major and 3 for my minor (3 sets each except 1st exercise i throw in a warm-up set) but if i can switch to this how many exercises wd you recommend and sets wd you recommend for my chest or back days and how many exercises and sets for arms?

Tweet

Originally Posted by chris32

thanks for the advice. your saying if i have the time to do chest/back by themselves on separate days and arms together on the same day then to maximise on growth? normally i do 5 exercises for my major and 3 for my minor (3 sets each except 1st exercise i throw in a warm-up set) but if i can switch to this how many exercises wd you recommend and sets wd you recommend for my chest or back days and how many exercises and sets for arms?

yeah, i was saying if you can train 5 days a wk or 6 thats a good way to maximize growth. giving major muscles their own day and hitting arms on their own day. best that i have found is a total of 16-24 sets for chest delts back and legs. then 8-12 sets for bis and around the same for tris. you can keep say bis at 8 if they are dominate and tris a little higher or vice versa. that is what i normally use for myself and for the clients that i have worked with. you can go a little higher set wise on back and legs but you have to go off of energy and feel. not an excuse to be lazy but you know the feeling when you killed it in 12 sets or so and are ready to eat

Tweetam fasted cardio:
20 minutes step mill glutes and calves

beat the fatties in today. funny thing is one of the skinny fat guys got on next to me, sprawled all out on the bars holding on and got tossed off. i didnt even look over at him or acknowledge that i saw his stupidity or waste of time. he was literally holding himself up with his shoulders and arms with his legs just going through the motion. i guess his arms got tired 2 minutes in and his legs couldnt keep up so it slammed him into the floor. good really am funny story and sight right there

Tweetthanks for the info guns. yeah that woulda been a good laugh in the morning lol

Tweet

Originally Posted by chris32

thanks for the info guns. yeah that woulda been a good laugh in the morning lol

anytime man. any questions or feedback throw them up in here. that's what this thread is for as well as you guys to see what i do to get up on stage locally and nationally

Tweethams:

15min step mill glute calves
seated leg curls 60x30 75x30 90x25 ds 150x10ds 135x10ds 120x10ds 105x10ds 90x10ds 75x10 rnd 2 135x10ds 120x10ds 105x10ds 90x10ds 75x10ds 60x10 3d rnd as 60x10as 75x10as 90x10as 105x10as 120x10as
sl deads 45x20 55x20 65x20 85x15 105x12 back tweaked a little bit but i dont think it was anything major
standing one leg curls 20x25 30x20 40x20 50x20
walking lunges 40/4 40 yards and finished with body weight for 2 more sets
20 minutes step mill glute calves