@ the end of the day its what works for you. Like I said any recomendations would be appreciated. Which exerices would you recommend I cut out? Thanks for the feedback.Originally Posted by super mike
EM.
*Whats a Bench Press??????*
0 - 20kg *I am a Lady*
21 - 40kg
41 - 60kg
61 - 80kg
81 - 100kg
101 - 120kg
121 - 140kg *Might go Pro*
*Over 140kg I am not of this world*
@ the end of the day its what works for you. Like I said any recomendations would be appreciated. Which exerices would you recommend I cut out? Thanks for the feedback.Originally Posted by super mike
EM.
after reading ems and Mr O's traning routine, that some serious dedication to you both and well done. Only problem i have is when i go to the gym i get bored easy and dont go for a while, i need to stick to it in order to see a change and myself justice.
thanks to all who have advised things in this thread much appreciated
Saturday CHEST / ABS
Exercise Sets Reps
Dumbbell Press - Incline 3 12 90 lbs (total)
Dumbbell Press - Flat 3 12 90 lbs (total)
Dumbbell Flies - Incline 3 12 70 lbs (total)
Flat - Bench Press 4 12 65kg
Incline - Bench Press 4 12 50kg
Cable Crossover 4 12
I would cut out the cables-as it is doing the same sort of thing as the flyes, And i would choose either dumbells or barbell presses and do these before flyes not after.
Sunday TRICEPS / FOREARMS
Lying curlbar extensions 4 12
Close Grip Bench Press 4 12
Tricep Dumbell Extensions 4 12
Tricep Push down 3 12
Tricep dips 3 12
Reverse Curls 4 12
Forearm Curls 4 12
Dumbbell Circles 4 12
I think lose the Lying curlbar extensions, Tricep Dumbell Extensions, Tricep Push downs as the triceps is a very small muscle and all that work will be overtraining them. I would also not train the forearms as through out the week they will get a hammering every day you go into the gym, when you go shopping, anytime you need to hold something reasonably heavy or grip something hard. And i would put the triceps and the chest together on the same day as any push excersise heavily involves the triceps.
Monday BICEPS / ABS
Bicep curls 4 12 70 lbs (total)
Barbell curl / Curlbar Curl 4 12 80 lbs
Preacher Curls (machine) 4 12 60 - 80 lbs
Here i would just do Barbell curls, EZ bar Cuarls or hammer curls (which if you do want to hit your forearms is a goodun) as the same as the triceps the biceps are small muscles and get hit with compound pulling excersises. I would also add this onto the back day so the biceps will already be pre-exhausted from doing back so you won't feel as if you have to do as much as you are.
Tuesday BACK
Upper
Lat Pull Down (Front) 3 12
Lat Pull Down (Rear) 3 12
Bent over Barbell Row 4 12
Overhead Rows 4 12
Lat Pull Down (close grip) 3 12
Here I would alternate the front and back lat pull downs every six or so weeks, and if you can do wide grip pull ups then do those instead. I would also get rid of the everhead rows and the closegrip lat pull downs.
Lower
Dead Lift 3 8 90 lbs
Hyperextensions 3 12
Here i would put the dead lifts before the rest of the back, as it is proven that heavy compound big excersises release more testosterone into the body, and then theoretically this will mean you can get more out of your training. Also doing dead lifts means that you don't need to train trapsas the get a bit of a hammering from these anyway. And i would keep hypers till the end if you really want to keep them.
This means your back workout would be as follows:
deads
BB rows
lat pull downs/wide grip pull ups
biceps
Thursday SHOULDERS / ABS
Standing Barbell Military Press (Front) 3 8
Sitting Barbell Military Press (Rear) 3 8
Standing Dumbbell Lateral Raise 3 8
Seated Shoulder Press 4 10
Upright Row 3 12
Reverse Pec Dec Flies 3 12
Here i would keep just one barbell press (whichever one you feel you get the most out of) and lateral raises. This will also use the triceps a lot so if you want then you could add it on to the chest/tris day.
ABS (Sat / Mon / Thurs)
Sits-ups 3 40
Sit-ups (Twist) 3 20
Leg Raises 3 12
Crunches 3 12
You only train every muscle group once a week so why should abs be different, they need time to recover aswell. Many think that training abs is pointless and a waste of time anyway but that is really down to personal opinion.
You do need to train your legs aswell. an ideal workout would be
squats
stiffleg deads
calf raises
You didn't say what you wanted to achieve and what your diest is like so whether you are wanting to gain mass or lose it we need more information.
Hope that was of some help
Well....seems I'm the topic of much debate on another forum...I always like to be popular.
Did you miss out the word LYING their m8...?Originally Posted by madkat from Muscletalk.co.uk
O yes Nick.....I'm a member of MuscleTalk too.
lol...yeah, somewhere in-between.Originally Posted by Kryptonite
Look, not that I have anything to prove at my age and as most who know me on here know that I'm straight down the line and don't find the need to tell porkies, especially to boost my ego.
It seems that people have this mental image that I have those stats and am as lean as Mariusz Pudzianowski, but if you read through previous posts I have never stated that I am lean at all. Why would I lie...what benefits would I achieve..?
As like 99% of members on most internet forums, we don't personally know each other, we are only known by our pseudonyms. It's not like your gonna go to the pub and say to your mates, "Here, wait for Mr O to walk
through the door, that big fooker's got 21" arms..." and I'm then gonna get off by people stairing at me...
Look, I'll tell you what, I will add a pic of myself just so you can have a 'new mental image' of me and again if you think big fooker, fat fooker...I really don't give a toss!
OK Nick....copy and paste the pic over to Muscletalk and I'll await the replies.
Mr O you forgot put in your routine all the talking you do at the gym
you dont go to train you go to tell your dodgy jokes and show your sick video's on your phone
On a more serious note im Mr O's bro and training partner and in my honest opinion he could lift more but we dont push each other as much as we used to when we were younger.
NON ILLIGITAMUS CARBORUNDUM
I eat it out of the tin, but it all started from hard times at uni, whilst bulking up.Originally Posted by jackroo
Well Mr O i`ve put it up mate, sorry if i got you wrong but i just had a picture in my head of how you would look and i agree there are rare exeptions, i think if you were to cut using AAS you would look amazing.
Just my thoughts dude.
I hate to tar you with the same brush but there is so much crap posted on the internet.
Chemically enhanced
Hi,
31 years
180cm
107 Kilos
Bench Press 160 Kilos
I've been training now for about 12 years. I used to run a gym in germany but it all went tits up, long story, and now i'm in the midst of relocating back to the UK. If anyone knows of a good gym in the Plymouh area. Give us a shout.
Cheers,
Beefeater
to avoid the confusion (although this thread was interesting to read), should the question have been "what's your 1 rep max on the bench press"? ...
[CENTER][FONT=Verdana][SIZE=2]Real pirates don't [I]STEAL[/I], they [/SIZE][/FONT][B][FONT=Verdana][SIZE=2]SHARE[/SIZE][/FONT]
[/B][SIZE=1]Unless they are cunts, then they just leech...:happy:[/SIZE][/CENTER]
currently I only bench 35kg including the bar...so my 1rm is 49kg... I gotta be careful of my left arm though... that's my excuse
Last edited by ffrr; 4th November 2007 at 07:18 PM.
I used one of the many online 1rm calcs...
http://www.hamiltonsfitness.co.uk/ca...p_max_lift.htm
I currently do 3 sets of 12-15 @ 35kg, inc the bar.
I probably could push more but I broke my elbow last year and I'm still taking it easy... the last thing I want to do is damage it again.
I only have a few more weeks on this regimen though, I have a new plan starting in December where I'll be training for strength so my sets for the bench press will be 8,6,4,4 ascending...
I seem to have traveled back in time... as the this thread says my last reply was 18 hours ago (obviously not including this reply) :D
Last edited by ffrr; 28th April 2008 at 09:46 AM. Reason: goddam smilies ;D
Its just that some clown has voted in the poll.
That will show as the time of the last reply but against your post!
"Where you are is what you eat. When I'm in London I'll have beans on toast for lunch. On holiday � what? Tapas? Go on then I'll have a bit. You eat whatevers in that area"
Karl Pilkington
lol....this is a blast from the past.
Who's that big, daft, fat fooker on page 11...?
Dunno m8 but I'm sure I've filled him in before now whilst I was doing a stretch for buggery. Can't be sure tho cus the face is hidden.
Jesus wept I wouldn't have said you'd look like that. I always imagine camera nerds as skinny geeky type people lol
Please don't hit me for saying that!
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