Geoffrey's training log

[old timer]

Objective: to get massive, monstrous arms, yet keep good steady gains on other bodyparts.

Day 1:

superset hamstrings with biceps:

Hamstrings:
lying leg curls 2@6-8
stiff-legged deadlifts 2@6-8
one-legged lying leg curls 2@10-12

Biceps:
standing barbell curls 2@8-10
one-arm dumbell spyder curls 2@10-12
seated dumbell hammer curls 2@10-12

superset quads with triceps:

Quads:
barbell squats 2@6-8
barbell lunges 2@10-12

Triceps:
close-grip bench presses 2@6-8
weighted bench dips 2@10-12
cable kickbacks 2@10-12

Day 2:
Forearms:
barbell wrist curls 2@15-20
reverse barbell wrist curls 2@15-20

Abs: hanging leg raises 2@15-20
twisted crunches(from decline bench) 2@15-20

Calvesno shoes)
standing raises 2@15-20
seated raises 2@15-20

Day 3:
Shoulders:
dumbell laterals 2@8-10
bent over dumbell laterals 2@8-10
cable laterals 2@10-12
reverse flyes 2@10-12

Back:
machine pullovers 2@8-10
bent over dumbell shrugs 2@8-10
1/4 barbell deadlifts 2@10-12

Chest:
incline dumbell flyes 2@10-12
standing cable flyes 2@10-12

Calvesno shoes)
standing single leg raises 2@15-20
seated single leg raises 2@15-20


Day 4:
Triceps:
close-grip bench presses 2@6-8
parellel bar dips 2@10-12
barbell ext. 2@10-12

Biceps:
standing barbell curls 2@8-10
incline dumbell curls 2@10-12
dumbell concentration curls 2@10-12

Forearms:
wide grip bar hangs 2@ 60 seconds
dumbell farmers walk 2@ 30 seconds

Calves:
standing raises 2@15-20
seated raises 2@15-20

Day 5:

Abs:
hanging leg raises 2@15-20

Lowerback:
back ext. 2@15-20

practice, practice, practice on POSING!

 

[AngryMuscles]

wow! so you're into MMA huh. damn cool! so, how was ur progress with your routine?? welcome to the journal section. keep us updated

 

[Aztech]

don't you think it would be important to log the weights used?

 

[old timer]

new routine in conjunction with MMA

my body is aiching and i think i need to stay away from conventinal
bb training.

my new routine will be based off of HIT/Heavy Duty principles
(specifically drop sets and rest pause)

Day 1:

Quads:
dumbell lunges 1@ 15-20, restpause 10 seconds- until failure,
restpause 10 seconds, until failure

Hamstrings:
singe lying leg curls 1@ 15-20, restpause 10 seconds- until failure,
restpause 10 seconds, until failure

Back:
wide pulldowns 1@ 15-20, drop set- until failure, drop set-until failure
wide cable rows 1@ 1-20, drop set-until failure, drop set-until failure

Chest:
dumbell incline flye presses 1@ 15-20, restpause 10 seconds- until failure,
restpause 10 seconds, until failure


Day 2:
wrestling/jiu-jitsu

Day 3:
wrestling/jiu-jitsu

Day 4:

Triceps:
dumbell kickbacks 1@ 15-20, restpause 10 seconds- until failure,
restpause 10 seconds- until failure

Biceps:
standing cable curls 1@ 15-20, drop set- until failure, drop set- until failure

Calves:
standing calf raises 1@ 15-20, drop set- until failre, drop set- until failure
seated calf raises 1@ 15-20, restpause 10 seconds- until failure,
restpause 10 seconds- until failure

Shoulders:
cable laterals 1@ 15-20, drop set- until failre, drop set- until failure
bent-over laterals 1@ 15-20, drop set- until failre, drop set- until failure
front cable raises 1@ 15-20, drop set- until failre, drop set- until failure

Forearms:
dumbell wrist curls 1@ 15-20, restpause 10 seconds- until failure,
restpause 10 seconds- until failure
reverse dumbell wrist curls 1@ 15-20, restpause 10 seconds- until failure,
restpause 10 seconds- until failure

Day 5, 6, 7 - rest and relax!