luquillo78
New member
You're doing too much volume.If you're having progress it's ok, but maybe you'd do better with less volume.
\m/MANOWAR\m/ 's training log!
- Thread starter MANOWAR
- Start date
MANOWAR
New member
Hey guys. Saw my doctor yesterday and he's FINALLY letting me lift.
As of now I'm a fat piece of shit. I cut down the last couple of weeks, I've dropped from 19% bodyfat to 16, and I'm gonna spend one last week of intense cardio. After that I'm going to be bulking, and I have a few questions on that.
1. Is this a good routine?
Monday: Back
Tuesday: Chest
Wednesday: Legs
Thursday: Delts, traps
Friday: Bis, tris, cardio
Weekend: Rest
2. Should I be putting a lot of volume into my workouts? I've lost most of my size and will do WHATEVER it takes to get huge again, I'm pretty dissapointed in my physique now.
3. I'm back on true protein, I have about 2 pounds left. Whats a good CEE supplement to take? Do you think CellMass would be good?
Let me know what you guys think. Thanks.
As of now I'm a fat piece of shit. I cut down the last couple of weeks, I've dropped from 19% bodyfat to 16, and I'm gonna spend one last week of intense cardio. After that I'm going to be bulking, and I have a few questions on that.
1. Is this a good routine?
Monday: Back
Tuesday: Chest
Wednesday: Legs
Thursday: Delts, traps
Friday: Bis, tris, cardio
Weekend: Rest
2. Should I be putting a lot of volume into my workouts? I've lost most of my size and will do WHATEVER it takes to get huge again, I'm pretty dissapointed in my physique now.
3. I'm back on true protein, I have about 2 pounds left. Whats a good CEE supplement to take? Do you think CellMass would be good?
Let me know what you guys think. Thanks.
Manowar check out the "do dead lifts thicken waist" thread in the training section for a start..here is a basic routine put together by PB for bulking/lifting http://www.steroidology.com/forum/showpost.php?p=547098&postcount=126 very good routine..also look into 5x5 for another good bulking routine.
as far as CEE goes just get the bulk CEE at TP.
and remember bulking is more about the amount of food you eat than a certain lifting routine..so go look in the diet forum for a good basic bulking diet..Suereasy has some good posts int there and their are some good stickied info in there too..
as far as CEE goes just get the bulk CEE at TP.
and remember bulking is more about the amount of food you eat than a certain lifting routine..so go look in the diet forum for a good basic bulking diet..Suereasy has some good posts int there and their are some good stickied info in there too..
tman55
New member
hey bro, good work. sometimes more volume will actually inhibit your gains. you are young, so maybe you can handle the volume, but you should take the above advice and listen to us and change it up just a little and reduce the volume. just try it for 6 weeks or so. what do yo have to lose? if after the 6 weeks you aren't completely satisfied with your gains, then go back to doing too much volume. read some of the other journals posted and you will see some good examples by some really strong bro's. you may benefit from modeling their workouts.
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MANOWAR
New member
Ok guys I think I got a solid routine for now. (Mostly taken from PB's post in the DEADS sticky, page 6 if youre interested. Props to PB for posting)
Monday:
Squats 2x5
Leg presses 1x20
(Other leg machine) 2x10-20
Heavy abs 2x20
Hips 1x20-25
Calves 2 x 10
Tuesday:
Flat bench (wide grip) 2x6
Incline Dumbell presses 2x8-12
Tricep push downs 2xfailure
Reverse bench or skull crushers 2x10
DB laterals 1-2x15
Wednesday:
Rest
Thursday:
Deads 2x5
heavy abs 2x20
BB rows 2x4-8
Reverse grip pull downs (narrow grip) 2x4-8
Bicep girl (DB or EZ bar, sitting) 2x8-12
hammer curls or reverse curls 2x8-12
I'll stick to this routine for about 8 weeks and see what kind of gains I get. Please critique, I need it. Thanks.
Monday:
Squats 2x5
Leg presses 1x20
(Other leg machine) 2x10-20
Heavy abs 2x20
Hips 1x20-25
Calves 2 x 10
Tuesday:
Flat bench (wide grip) 2x6
Incline Dumbell presses 2x8-12
Tricep push downs 2xfailure
Reverse bench or skull crushers 2x10
DB laterals 1-2x15
Wednesday:
Rest
Thursday:
Deads 2x5
heavy abs 2x20
BB rows 2x4-8
Reverse grip pull downs (narrow grip) 2x4-8
Bicep girl (DB or EZ bar, sitting) 2x8-12
hammer curls or reverse curls 2x8-12
I'll stick to this routine for about 8 weeks and see what kind of gains I get. Please critique, I need it. Thanks.
MANOWAR
New member
Sorry guys internets been down, but the routines been going good for the first 2 days. My thumb feels great and I feel like a new person, I really like the short volume workouts, out of the gym in less then an hour.
Monday 4/17/06
(my back was hurting from construction, so I took it really light)
Squats (ass to grass)
135x10 warmup
165x5
185x5
These felt extremely light to me, like a warmup, but I really didn't want to agrivate my back. I'll take it heavier next week. People also complimented my form a lot so that felt good.
Leg press
4 plates x 20
Isolated leg curls
10lbs (each leg) x 15
25lbs (each leg) x 12
Ab curls on decline bench (about 45 degrees tilted)
x 20
x 20
Hip Abductors (Life Fitness machine that all the women use, you guys have probably seen it somewhere)
80lbs x 20
Calf raises 25lbs strapped to belt
x 20
x 20
The short workout felt pretty good and my legs are still soare. Next week I'm gonna take the squats heavier, but follow the same routine, and see if I got any good gains.
Tuesday 4/18
After 6 months with an injured thumb it felt GREAT to finally hit the weights again
Flat bench press
95 (please don't laugh, my chest lost the most) x 10 warmup
115x6
135x6
Incline DB press
35x12 warmup
45x10
55x8 (negative last one down)
Trisep pushdowns
70x30
80xfailure (think it was around 20)
Skull crushers
45x12 (and then trisep bench same weight for 10)
Lateral raises
20x15
20x12
Iso lateral shoulder press
100x10
150x8
**Decided to throw this in cuz I didn't feel like I hit my shoulders good enough. Next week I'll replace lateral raises with weighd dips
So my first day back on the weights felt great, I feel good with the new routine. Do you guys think my workouts are still too long or am I good? Thanks guys
Monday 4/17/06
(my back was hurting from construction, so I took it really light)
Squats (ass to grass)
135x10 warmup
165x5
185x5
These felt extremely light to me, like a warmup, but I really didn't want to agrivate my back. I'll take it heavier next week. People also complimented my form a lot so that felt good.
Leg press
4 plates x 20
Isolated leg curls
10lbs (each leg) x 15
25lbs (each leg) x 12
Ab curls on decline bench (about 45 degrees tilted)
x 20
x 20
Hip Abductors (Life Fitness machine that all the women use, you guys have probably seen it somewhere)
80lbs x 20
Calf raises 25lbs strapped to belt
x 20
x 20
The short workout felt pretty good and my legs are still soare. Next week I'm gonna take the squats heavier, but follow the same routine, and see if I got any good gains.
Tuesday 4/18
After 6 months with an injured thumb it felt GREAT to finally hit the weights again
Flat bench press
95 (please don't laugh, my chest lost the most) x 10 warmup
115x6
135x6
Incline DB press
35x12 warmup
45x10
55x8 (negative last one down)
Trisep pushdowns
70x30
80xfailure (think it was around 20)
Skull crushers
45x12 (and then trisep bench same weight for 10)
Lateral raises
20x15
20x12
Iso lateral shoulder press
100x10
150x8
**Decided to throw this in cuz I didn't feel like I hit my shoulders good enough. Next week I'll replace lateral raises with weighd dips
So my first day back on the weights felt great, I feel good with the new routine. Do you guys think my workouts are still too long or am I good? Thanks guys
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