wg front pulldowns - 80 x 30, 110 x 15, 150 x 12, *200 x 12, *230 x 8
bb rows - 120 x 20, 180 x 15, *230 x 15, *270 x 10
t-bar rows - 100 x 15, 150 x 15, *200 x 15, *200 x 12
cg underhand pulldowns - 150 x 12, *180 x 12, *200 x 8
staight arm pulldowns - *120 x 15, *130 x 12
hyperextensions - *bdwt x 35, *bdwt x 25
* = worksets
First time I've did t-bars in about 2 months due to the neck/back injury. Felt great today, no pain, but still didn't go over 4 plates on it - don't want to risk it so soon.
Haha I normally don't go over 5 plates these days bro - when I'm 100% healthy I mean. Getting there I hope. :)Bought a bottle of Xtreme Pro Aminos 2222 at Tobys today. Dayyyuuummmmmm these are some BIG pills - look like made for a cow haha! But the good thing is the placebo effect from taking a new product has got me jacked and pumped na just looking at them hehe. I see new PR's soon merely from imagining they are dbol's! :P:tongue:
I hit the gym again today that has a smith machine. Took advantage of it and the seated calf machine they have. Delts/traps/calves...
smith military press - bar x 50, bar x 30, 95 x 30, 135 x 20, 185 x 12, *225 x 9, *225 x 7, *135 x 28
db side laterals - 25's x 15, *35's x 15, *45's x 10 drop *35's x 8 drop *25's x 11
rear delt machine - 115 x 15, *145 x 15, *160 x 12
smith shrugs - 135 x 25, 225 x 20, 315 x stopped due to pain
db shrugs - 80's x 25, *100's x 25, *100's x 18
seated calf machine - 90 x 30, 140 x 30, *180 x 30, *230 x 25, *270 x 15
Damn shrugs - I thought doing them on the smith would help with the pain but nope - bb shrugs or smith shrugs still cause pain like pinching a nerve in the back of the neck. DB shrugs don't hurt so much.
leg press - 250 x 40, 250 x 20, 450 x 20, 650 x 20, *800 x 16, *900 x 10
leg ext - 100 x 20, *stack x 30, *stack x 20
hacks - 200 x 15, *300 x 15, *400 x 9
leg curl - 90 x 15, *120 x 15, *140 x 9
* = worksets
No calves today since I hit them on seated yesterday.
TEST TEST TEST wtf I just posted my routine like an hour ago and the post disappeared.
The machine won't hold that much bro haha. I already have it loaded to the max - I would have to get someone to stand on top to hit 1000+. I don't know if I trust the machine to hold that much also since it doesn't look as solid as the ones I've used back in the USA. Honestly, I get a little scared that it might break when I go over 800 thats why I only go over 800 if I have 2 spotters available so if it does break, they can quickly take the weights off before I get crushed too bad haha.
Yes having two spotter's would be best, but hopefully the machine won't break, aside from the injury you may get, they may also charge you to pay the damages. Injured wallet doesn't sound good hahaha.
I wish I would also have those problems because that means I'm lifting some serious weight. Haha
hammer curl - 20's x 20, 30's x 15, *50's x 12, *65's x 8
seated incline db curls - 30's x 10, *40's x 11, *50's x 7
Arnold style concentration curl - *30 x 15, *40 x 10
cable pushdowns - 80 x 30, 120 x 20, 160 x 10, *190 x 12, *190 x 10
skullcrushers - 80 x 15, *120 x 12, *120 x 10
bench dips - *2 x max reps
Elbow a little sore today so didn't go too heavy on tri's. Also felt not so jacked I think from killing legs yesterday - should have really rested today, but it's all good.
Hit chest yesterday. No more low-rep bb bench for me haha - now I see why I stopped flat bb bench like 12 years ago - right rotator cuff pain bigtime so not worth it to trying to do them again. When I have to stop the set due to pain and not bcoz of muscle failure, something is wrong haha!
flat bb bench - 50 x 40, 50 x 30, 120 x 30, 120 x 20, 180 x 15, *220 x 17, *260 x 8, *280 x 4
incline db bench - 80's x 12, *100's x 12, *100's x 9
flat db flyes - 50's x 12, *60's x 15, *75's x 10
dips - *bdwt x 23, *bdwt x 18
Note: Keep in mind I had been doing flat bb bench for 20+ years before having to give them up due to shoulder pain. This in NO way means a n00b should avoid bb bench, since it is an excellent mass builder for pecs, delts & tri's. It's just when you been in the game pushing heavy iron for as long as I have, you have to be smart and avoid injuries - longevity is everything. Useless if I can't go to the gym bcoz injuries brought on from being stupid haha.
Holy chit Big Dawg, great great first post. I'm glad to have come across this thread. Strong everything, thick solid, and tight. Hopefully i'll reach 180 before I turn 16 too
Holy chit Big Dawg, great great first post. I'm glad to have come across this thread. Strong everything, thick solid, and tight. Hopefully i'll reach 180 before I turn 16 too
I'm 15, turning 16 this October :-) Started lifting before my 14th birthday.
WOWOWEE!!! You have a GREAT future ahead of you in this game - very good base and so young! Also glad you said you stopped the 5 x 5 - not the best to put on muscle size. Doing low reps like that builds tendon strength just as much as it does muscle - good if you're a powerlifter, but if you're looking for the most muscle, you need to keep the reps in the 8-12 range. Do that, and also make the basic exercises most of your routine, like squats, deads, bench, incline bench, bb rows, pullups, dips, militaries, bb curls, skullcrushers. Stay away from all the pretty machines and cables - they are a waste of time compared to the basics. Keep on gettin' it young-blood!
Yep, compounds are the foundation for any good routine. I've just done 5x5 because I really lacked the muscular strength and bone mass (I have my mom's wrist, and a 7.5 shoe size) so I had to build a solid foundation muna. Although my body did the most recomposition during the upper/lower/upper.
And thank you. It's nice to have the support of a dude who's been pumping iron for a very long time. You remind me of a bodybuilder who goes to my gym, he goes by the name of Kuya Max. The dude basically uses my Bench weight to do Skullcrushers lol
Yep, compounds are the foundation for any good routine. I've just done 5x5 because I really lacked the muscular strength and bone mass (I have my mom's wrist, and a 7.5 shoe size) so I had to build a solid foundation muna. Although my body did the most recomposition during the upper/lower/upper.
And thank you. It's nice to have the support of a dude who's been pumping iron for a very long time. You remind me of a bodybuilder who goes to my gym, he goes by the name of Kuya Max. The dude basically uses my Bench weight to do Skullcrushers lol
No problemo bro. Hit me up anytime you need advice. Max sounds like one strong guy for sure - skullcrushers are also one of my strongest exercises - we might have to face off sometime haha j/k.
wahahah! john cifra is on monster status right now! look up on him on face book i think they are preping for the olympia amateurs in the mid east. sorry for the OT sir BD!
I remember those days that he's working out on our gym during his bulk... that damn, no ones wanting to workout with him.. all the plates were used only by him and he's jacked up!
wg front pulldowns - 80 x 30, 110 x 15, 150 x 12, *200 x 12, *240 x 7
bb rows - 120 x 20, 180 x 15, *230 x 15, *250 x 10
t-bar rows - 100 x 15, *150 x 15, *200 x 10
[ Superset the following 2 exercises - pre-exhaust ]
staight arm pulldowns - *120 x 15, *120 x 12
cg underhand pulldowns - *150 x 10, *160 x 8
hyperextensions - *bdwt x 35, *bdwt x 25
* = worksets
Felt some pain in the neck again so didn't go so heavy on rows.
bb pbn - bar x 40, bar x 30, 90 x 30, 120 x 20, *180 x 12, *210 x 8
db press - 30's x 15, 60's x 10, *80's x 15, *80's x 12
db side laterals - 25's x 15, *35's x 15, *40's x 12 drop *30's x 10
db bent laterals - 30's x 15, *40's x 12, *50's x 8
db shrugs - 80's x 25, *100's x 25, *100's x 19
* = worksets
Still no bb shrugs until this shit is healed up and pain free. Hot as hell today in the gym - felt like April. Damn if I ever get to workout in a climate controlled gym again I will be in heaven haha.
"Felt some back pain so didn't go heavy on rows." Precedes to bb row my deadlift weight
Oh BD, I've read that you're not really Pinoy. From where do you hail exactly?
Haha your still young and have plenty of years to get stronger fosho. I'm from state of Ohio in USA. Moved here over 2 years ago - my wife is pinay and we have a 18 month old baby boy.
Comments
Sir Milk that would rock n roll! Unfortunately it's not convenient at this time - when my baby boy gets older I will have more time to roam hehe.
wg front pulldowns - 80 x 30, 110 x 15, 150 x 12, *200 x 12, *230 x 8
bb rows - 120 x 20, 180 x 15, *230 x 15, *270 x 10
t-bar rows - 100 x 15, 150 x 15, *200 x 15, *200 x 12
cg underhand pulldowns - 150 x 12, *180 x 12, *200 x 8
staight arm pulldowns - *120 x 15, *130 x 12
hyperextensions - *bdwt x 35, *bdwt x 25
* = worksets
First time I've did t-bars in about 2 months due to the neck/back injury. Felt great today, no pain, but still didn't go over 4 plates on it - don't want to risk it so soon.
Haha I normally don't go over 5 plates these days bro - when I'm 100% healthy I mean. Getting there I hope. :)Bought a bottle of Xtreme Pro Aminos 2222 at Tobys today. Dayyyuuummmmmm these are some BIG pills - look like made for a cow haha! But the good thing is the placebo effect from taking a new product has got me jacked and pumped na just looking at them hehe. I see new PR's soon merely from imagining they are dbol's! :P:tongue:
Haha no kiddin' bro I break them in half so not to choke to death!
smith military press - bar x 50, bar x 30, 95 x 30, 135 x 20, 185 x 12, *225 x 9, *225 x 7, *135 x 28
db side laterals - 25's x 15, *35's x 15, *45's x 10 drop *35's x 8 drop *25's x 11
rear delt machine - 115 x 15, *145 x 15, *160 x 12
smith shrugs - 135 x 25, 225 x 20, 315 x stopped due to pain
db shrugs - 80's x 25, *100's x 25, *100's x 18
seated calf machine - 90 x 30, 140 x 30, *180 x 30, *230 x 25, *270 x 15
Damn shrugs - I thought doing them on the smith would help with the pain but nope - bb shrugs or smith shrugs still cause pain like pinching a nerve in the back of the neck. DB shrugs don't hurt so much.
Btw, your username fits you very well!
Thanks bro! Great site you guys have here.
leg press - 250 x 40, 250 x 20, 450 x 20, 650 x 20, *800 x 16, *900 x 10
leg ext - 100 x 20, *stack x 30, *stack x 20
hacks - 200 x 15, *300 x 15, *400 x 9
leg curl - 90 x 15, *120 x 15, *140 x 9
* = worksets
No calves today since I hit them on seated yesterday.
TEST TEST TEST wtf I just posted my routine like an hour ago and the post disappeared.
Hehehehe.
Just a hundred more to go
The machine won't hold that much bro haha. I already have it loaded to the max - I would have to get someone to stand on top to hit 1000+. I don't know if I trust the machine to hold that much also since it doesn't look as solid as the ones I've used back in the USA. Honestly, I get a little scared that it might break when I go over 800 thats why I only go over 800 if I have 2 spotters available so if it does break, they can quickly take the weights off before I get crushed too bad haha.
Yes having two spotter's would be best, but hopefully the machine won't break, aside from the injury you may get, they may also charge you to pay the damages. Injured wallet doesn't sound good hahaha.
I wish I would also have those problems because that means I'm lifting some serious weight. Haha
hammer curl - 20's x 20, 30's x 15, *50's x 12, *65's x 8
seated incline db curls - 30's x 10, *40's x 11, *50's x 7
Arnold style concentration curl - *30 x 15, *40 x 10
cable pushdowns - 80 x 30, 120 x 20, 160 x 10, *190 x 12, *190 x 10
skullcrushers - 80 x 15, *120 x 12, *120 x 10
bench dips - *2 x max reps
Elbow a little sore today so didn't go too heavy on tri's. Also felt not so jacked I think from killing legs yesterday - should have really rested today, but it's all good.
flat bb bench - 50 x 40, 50 x 30, 120 x 30, 120 x 20, 180 x 15, *220 x 17, *260 x 8, *280 x 4
incline db bench - 80's x 12, *100's x 12, *100's x 9
flat db flyes - 50's x 12, *60's x 15, *75's x 10
dips - *bdwt x 23, *bdwt x 18
Note: Keep in mind I had been doing flat bb bench for 20+ years before having to give them up due to shoulder pain. This in NO way means a n00b should avoid bb bench, since it is an excellent mass builder for pecs, delts & tri's. It's just when you been in the game pushing heavy iron for as long as I have, you have to be smart and avoid injuries - longevity is everything. Useless if I can't go to the gym bcoz injuries brought on from being stupid haha.
Thanks bro! How old are you?
WOWOWEE!!! You have a GREAT future ahead of you in this game - very good base and so young! Also glad you said you stopped the 5 x 5 - not the best to put on muscle size. Doing low reps like that builds tendon strength just as much as it does muscle - good if you're a powerlifter, but if you're looking for the most muscle, you need to keep the reps in the 8-12 range. Do that, and also make the basic exercises most of your routine, like squats, deads, bench, incline bench, bb rows, pullups, dips, militaries, bb curls, skullcrushers. Stay away from all the pretty machines and cables - they are a waste of time compared to the basics. Keep on gettin' it young-blood!
And thank you. It's nice to have the support of a dude who's been pumping iron for a very long time. You remind me of a bodybuilder who goes to my gym, he goes by the name of Kuya Max. The dude basically uses my Bench weight to do Skullcrushers lol
No problemo bro. Hit me up anytime you need advice. Max sounds like one strong guy for sure - skullcrushers are also one of my strongest exercises - we might have to face off sometime haha j/k.
Massive dude!
sorry for the Hijacked sir BD!
wg front pulldowns - 80 x 30, 110 x 15, 150 x 12, *200 x 12, *240 x 7
bb rows - 120 x 20, 180 x 15, *230 x 15, *250 x 10
t-bar rows - 100 x 15, *150 x 15, *200 x 10
[ Superset the following 2 exercises - pre-exhaust ]
staight arm pulldowns - *120 x 15, *120 x 12
cg underhand pulldowns - *150 x 10, *160 x 8
hyperextensions - *bdwt x 35, *bdwt x 25
* = worksets
Felt some pain in the neck again so didn't go so heavy on rows.
Oh BD, I've read that you're not really Pinoy. From where do you hail exactly?
bb pbn - bar x 40, bar x 30, 90 x 30, 120 x 20, *180 x 12, *210 x 8
db press - 30's x 15, 60's x 10, *80's x 15, *80's x 12
db side laterals - 25's x 15, *35's x 15, *40's x 12 drop *30's x 10
db bent laterals - 30's x 15, *40's x 12, *50's x 8
db shrugs - 80's x 25, *100's x 25, *100's x 19
* = worksets
Still no bb shrugs until this shit is healed up and pain free. Hot as hell today in the gym - felt like April. Damn if I ever get to workout in a climate controlled gym again I will be in heaven haha.
Haha your still young and have plenty of years to get stronger fosho. I'm from state of Ohio in USA. Moved here over 2 years ago - my wife is pinay and we have a 18 month old baby boy.