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  • Yeah I'm not planning on changing the program up anytime soon.

    Like you said, I'm getting PRs which is awesome and I'm lifting heavy and hard doing free weight compound exercises.

    Comment


    • Goodluck, keep the PR's coming!!
      Bench/140kg,Squat/170kg,Deadlift/200kg,Closed 300lb Gripper & COC 3

      Comment


      • Thx, btw I like your routine, but since I just started a semi revised routine and schedule, I'll be sticking to it until March.

        A good program that I've been using to certain extent is the H.O.S.S program. Pretty good stuff. Check the link below:

        Muscular Development Forums

        Comment


        • Originally posted by AKSChopper View Post
          Thx, btw I like your routine, but since I just started a semi revised routine and schedule, I'll be sticking to it until March.

          A good program that I've been using to certain extent is the H.O.S.S program. Pretty good stuff. Check the link below:

          Muscular Development Forums

          Its ok got to use what works and when it doesnt you change.

          I've tried that workout and didnt like it, took me ages to find a workout that worked and i use the one i sent you and it works really well i just adjust exercises week to week.
          Bench/140kg,Squat/170kg,Deadlift/200kg,Closed 300lb Gripper & COC 3

          Comment


          • 12/12/2009

            Bis/Tris


            Ezbar Curls:
            1x15(45),
            10(55),
            7(65),
            5(75)

            Incline DB Curls:
            1x15(20),
            10(25),
            6(30),
            4(35)

            Preacher Curls:

            6,2(55),
            7(35)

            Skull Crushers:

            15(45),
            12(55),
            3(65)

            Cable Pushdowns:

            10(120),
            7(130),
            5(140),
            13(70)- Dropset

            CGBP:
            10,7,6(95)

            Bench Dips:
            18,12,9 - 30 sec pause

            Abs:

            Decline Crunches: 30,13,8
            Ab Crunch Machine: 21,12,7 (50)

            Great workout today, first bis/tris workout at Golds and first in two weeks.

            Felt awesome, killer pump and nice nice burn.

            Comment


            • Training is rocking!!! I love your description of Gold's Gym! LOL
              SnakeBite Racing

              Comment


              • Thx!

                Comment


                • 12/14/2009

                  Cardio:
                  20 min run - 2 miles

                  Abs - 30 sec rest b/w sets:
                  Leg Raises: 26,12,7,6,5
                  Situps: 26,15,9,6,10
                  Oblique Crunches: 3x20(each side)
                  Crunches: 31,22,17,13,10
                  Pushups: 26,10,8

                  Didn't make it to the gym today, but had a nice run and burned out my abs pretty good.

                  Comment


                  • 12/14/2009

                    Took a few progress pics, starting to finally see a little definition in the belly, but it's a slow slow process.

                    Three months into training, I was hoping to see a 6 pack
                    Attached Files

                    Comment


                    • Originally posted by AKSChopper View Post
                      12/14/2009

                      Took a few progress pics, starting to finally see a little definition in the belly, but it's a slow slow process.

                      Three months into training, I was hoping to see a 6 pack
                      Good Progress Pics. When you bring chins into your back day it will make your lats grow.

                      Do you do hammer curls? bring out the brachialis muscle.

                      Also rear delt exercises?
                      Bench/140kg,Squat/170kg,Deadlift/200kg,Closed 300lb Gripper & COC 3

                      Comment


                      • Thx!

                        Looking forward to adding the Chins into my routine.

                        I'm adding hammer curls back into my routine after a month of not doing them.

                        And in regards to doing rear delt, now that I'm at Golds Gym, I'm going to take advantage of their Hammer Strength Rear Delt machines.

                        Comment


                        • yeah looking good for 3months offseason. hit that chest hard!! bring your bench press weight up and your chest will blow up!!
                          Bench/140kg,Squat/170kg,Deadlift/200kg,Closed 300lb Gripper & COC 3

                          Comment


                          • Appreciate it, I'll be hitting the bench 2morrow.

                            One thing for sure, from going from never lifting 3 months ago to now, I've learned a TON of info, the majority for good people here on MD.

                            Comment


                            • check my log got info on progressing with the bench right at the end.

                              All about the right info, some people bash other people because they got different views on this, but everyone is different!!

                              you've got to experiment!!
                              Bench/140kg,Squat/170kg,Deadlift/200kg,Closed 300lb Gripper & COC 3

                              Comment


                              • I WOULD CONSIDER CLOSE GRIP UNDERHAND PULLDOWNS FOR back width.SHOWING SOME DEVELOPMENT IN THOSE PICS GOOD JOB
                                "NOTHING IS TRIVIAL"

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