Training for: Gaining Muscle with limited fat
So i pretty much copy and pasted steves routine with my "minor" changes.
IMPORTANT:
Basically, every workout will have multiple exercises per body part, each Exercise will be put into one of three categories. Each body part has one [H] exercise and the rest of the exercises will be [M] and [L] variations.
Category || Description [ Sets x Reps]
H [Heavy] || 5 x 5 The target goal of this type of exercise will be strength building.
M [Medium] || 3 to 4 x 8-10 The target goal of this type of exercise will be for mass building.
L [Light] || 3 x 4 12-16 The target goal of this type of exercise will be for mass and definition.
WG = Wide-grip
CG = Close-girp
UH = Under Hand (Overhand is the norm so I wont add any acronyms for it)
DB = Dumbell
BB = Barbell
BtB = Behind-the-Back
BtN = Behind-the-Neck (I dont do any exercises that involve this, currently, but just in case I add some)
Monday: Chest
Tuesday: Biceps/Triceps
Wednesday: Back
Thursday: Rest
Friday: Shoulders/Traps
Saturday: Legs
Sunday: Rest
CHEST 2
starting march 17th 2008 new chest routine
incline BB press - 5 sets 10-8 reps
Flat DB press 4 sets10 to 8 reps
decline BB press 4 sets 10 to 8 reps
Flat DB fly's -4 set 12 to 8 reps
pec dec - 4 sets 12 to 8 reps
Chest Day
[H] BB Bench Press.
[M] BB Incline Press 4 sets
[M] DB flat Flys 3 sets
[L] Standing Low Cable Crossovers - Lower-Inner Chest. (cables on ground) 4 sets
[L] Seated incline Cable Crossovers. Focus: Upper-Inner Chest. (cables on ground) 4 sets
Biceps/Triceps Day
[H] Skullcrushers
[M] Standing Overhead Extensions
[L] Cable Kickbacks
[H] Standing BB Curls
[M] Preacher Curls (Seated)
[L] Incline DB Hammers w/ Twist
BACK2
deadlifts 5x5
barbell rows - 4 sets 10 to 8 reps
semi wide pull downs - 12 to 8 reps
close grip UH pull downs to chest 3 sets 10 reps
cable rows bent forward - 4 sets 12 to 8 reps
Back Day
[H] Deadlifts
[M] Standing Bent BB rows
[M] Semi - wide grip pull downs 4 sets
[M] Close grip UH Pull downs to the chest 3 working sets
[L] Bent-over one arm DB Rows - If not exhausted
[M] Seated Low cable rows - always at end 3 to 4 sets
SHOULDERS 2
New shoulder routine starting march 14th 2008
side lateral raises - 5 sets 12 to 8 reps
smith machine press - 5 sets 10 to 8 reps
upright row - 4 sets 10 to 8 reps
shruggs - 4 sets 15 to 6 reps
reverse pec dec - 4 sets 12 to 8 reps
Shoulders/Traps
[H] BB press or Smith machine press depending on shoulder aches
[M] Standing Arnold press 4 sets
[M] Reverse pec-deck machine (post. deltoid)
[L] to [M] Standing DB side lateral raises 5 sets
[M] BB Shruggs 5 sets 15 13 13 11 8
Forearms
BB Wrist Curls 4 sets
Reverse wrist Curls 4 sets
standing wrist curls- 4 sets
reverse bar bell curl superset with reverse ex curl bar 4 Ssets
Leg Day
This varies for us often times we take out and add exercises so i will list all legs exercises that we do
[H] Squat
[M] Leg press Toes in and Out
[M] Seated Calf Raises (for Soleus)
[M] to [H] Stiff leg dead lifts
[L] Leg Extensions
[L] Leg Curls
[L] Standing Calf Raises
[L] Seated calf raises
[L] aductor and abductor machines (inner and outer thighs)
[M] BB OR DB lunges
For abs I do on sunday and tuesday night before bed
4 sets of 30 knees up and knees down
I will post lift stats and everything about my training in detail week to week meaning like my weak and strong points, weights, variations, ect ect... thanks for checking out the LOG
i am out of the log/blog
i made the decision last night to end my blog/log for gaining muscle with limited fat, i had fun and i will continue to log my nutrition in my personal book. I have stoped because my routine has and is, changing and the point of this experiment was to use that routine and my nutrition its been a few months, a long run at that and i would like to thank evey one for tuning in lol i still will continue my quest for mass with limited fat i want to be roughly 210 by this time next year and i love the sport ill never give up at bodybuilding!!! keep pumping!!!
some side notes
i am happy about my progress thus far
jus tired of logging and bloging and before i begin to hate doing it i am gonig to end it
will continue my quest for 210
will continue bodybuilding FOREVER!!!
Bobby
- if you let your fears keep you from flying, you will never reach your high-
march 11th 2008 BACK DAY
dead lifts - 285 4 sets 5 reps each
barbell rows 135- 3 sets 10 reps each - UH grip
semi wide pull downs- 3 warm up sets, 100, 120 120, 12 reps each then 140pounds 3 sets 10 reps each
CG UH pull downs to the chest- 140 pounds 4 sets 10 reps each
low row cables - bent forward- 3 sets 140 pounds 8 to 10 reps each!
good back day tomrrow sleeping in then doing forearms and calfs at night, thursday prolly off day or shoulders depending on how they feel, then friday arms and sat. legs.. switched it around this week, got my motivation back tho from the measurements!!
Bobby
- if you let your fears keep you from flying, you will never reach your high-
UPDATE
AHHH i am so hype
current measurments/weight
weight: 197 pounds
chest : 47" + 3 inches
arms: bi/tri: 16.5" - forearms: 14.5" +2 inches on both!
calfs: 16" inches +2"
waist: 34" + 2 inches ;-( lol
quads - 26" inches +2 (not as lean)
this is just the motivation to get me out of my funk!!
Bobby
- if you let your fears keep you from flying, you will never reach your high-
correction
i used a measuring tape at home last night WITH OUT the plastic piece on the end a measuring tape from a kniting kit
and my measurments were all 1 inch less then what the "body tape" said.. so i am still happy with my resulsts, i loolk and feel great!!! talk to you guys later!!!
arms were between 15.5 and 16 so +1
forearms were 13.5 +1.5
chest was 46 +2
calfs were 15.5 +1.5
waist was 33 +1
quads were 25 +1
Bobby
- if you let your fears keep you from flying, you will never reach your high-
Good for you bro!
I don't even remember where I put my friggin measurements when we began. I have even more bad news. My wife went to England with my camera yesterday, so I won't be able to put up my pics until then. The good news is that i'm finally getting my home computer by this weekend... hopefully. So everything I promised will be done. I'll get my dad to take some pics of me right now & put them up by Sunday night once I get the internet set up.
I'm happy that you've gained some weight bro. This thing is hard work. Once you miss a meal, that could be the difference between 1-2 pounds because it will affect even the way you train, rest, & otherwise. I have so much respect for the pros in this sport!
when did you take these
when did you take these measurements?
they're all larger than me fyi. So I guess you're bigger than me now, thats awesome. Except the waist, im still 32"
i took um
monday night when u was at gym i was in ryans room.. and naw ur legs and arms and calvs are still bigger by at least an inch
Bobby
- if you let your fears keep you from flying, you will never reach your high-
Nice
Good stuff man!
yea
thanks brother!!! im friggin hype thats progress from 165 pounds till now.. man i guess you gotta track by measurments because just looking at yourself day in and day out you dont realize ya know.. you dont get to see in numbers, lol i made your brother verify for me just to make surei didnt give myself any inches lol lol lol
Bobby
- if you let your fears keep you from flying, you will never reach your high-
CHANGES IN ROUTINE!!!!!! IN EFFECT MARCH 14th!!!
STARTING THIS WEEK MARCH 14th new shoulder routine
ALL EXERCISES 12 to 8 reps
Side lateral raises 5 sets
smith machine press 5 sets
upright rows - 4 sets
shruggs 4 sets
reverse pec deck / butterflies 4 sets
ALSO STARTING march 17th NEW CEHST ROUTINE
ALL exercises 12 to 8 reps
Incline barbell press - 5 sets
flat Dumbell press - 4 sets
decline barbell press 4 sets
flat dumbell flys 3 sets
pec deck machine 3 sets
i am changing my routine because 5X5 is no longer working for anything except back and legs! also switching exercises around want to focus on a few things..
Bobby
- if you let your fears keep you from flying, you will never reach your high-
Bobby the tailor... good for
Bobby the tailor... good for you bro. If it ain't working, change it up.
tailor?
bobby the who?
Bobby
- if you let your fears keep you from flying, you will never reach your high-
You fixed your routine to
You fixed your routine to accomodate your personal goals - like someone who fixes clothes
haha
ohhh i got you, im a little slow!! ima be like you soon working out solo brother getting a new job starting early gym back to late afternoons
Bobby
- if you let your fears keep you from flying, you will never reach your high-
Oh no...
Bro, that's not a good thing though (training I mean). But Good for you on the new job! Congrats! I hope you still get to take eat breaks. I know of at least one guy who got fired because he was always eating. And I have a feeling I won't last too long where I am either... i'm already looking for something else.
chest 3-10-08
Good pump, great work out, JUST NOT MENTALLY IN THE GAME! i think with new chest routine it will be the right ingredients for a better chest and get me mentally back into it, i have been doing the same things for a few months although it did its job i need a change to spark new muscle and get my head back into the gamE!!
flat bench - 3 warm sets then 4 working sets 185 for 8 reps X3 then 200 for 6 reps
incline bench- 4 sets 135 X3 for 10 reps 155 for 7 reps
flat flys - 3 sets 40 pound DB's 10 reps each
2 sets of pec deck 120 pounds for 8 reps each superset with low flys 20 pounds per side 2 sets 10 reps each
seated inclin cable - 4 sets 3 sets using 20 pounds for 8 reps each then 1 set at 15 pounds for 12 reps and 1 set at 10 pounds per side for 16 reps
Bobby
- if you let your fears keep you from flying, you will never reach your high-
3-8-08 wheels
squat- 240 5x5
leg press - 650 3 sets 10 reps
seated calfs- 210 3 sets 15 reps + 1 drop set
standing calf raises- 270 3 sets 12 reps each
leg extensions - 3 sets 210 10 reps each
hamstring curls- 3 sets 150 for 10 150 for 7 drop set 2 130 for 4 more reps , then 130 for 10 reps
Bobby
- if you let your fears keep you from flying, you will never reach your high-
3-7-08 shoulders
did a little different routine shoulder was hurting
shoulder press machine- 100lbs for 11 reps, 120 for 10 reps, 140 for 6 reps and 140 for 8 reps
machine side lateral raise - 70lbs for 10 reps, 80lbs for 10 reps, 90lbs for 8 reps and 100lbs for 6 reps
reverse DB flys'- 30 pound dumbbells 3 sets 11 reps each
upright row with ex curl bar- 2o pounds per side for 12 reps X3 and 30 pounds per side for 8 reps
barbell shruggs - 225 for 15 reps X2, 275 for 10 reps, then a drop set 275 for 10, 225 for 6and 135 for 10 reps
good shoulder routine actually but i wanted to do more free weights for press movements but didnt want to hurt the shoulder!!
Bobby
- if you let your fears keep you from flying, you will never reach your high-
Ditto
Today sucked for me too in the first half of my workout. I'm not going to do any more front deltoid exercises. I'm getting progressively WEAKER!!!! The first day back with shoulders, I did 185lbs for 12 reps, and I totally killed it. I could have probably gotten 14. The following week I could only get 10 with difficulty. Today I had to squeeze out 8! And my shoulder was hurting worse each week.. :(
yea
what ever it is its causing us to have the same type of pain! GRRRRR
Bobby
- if you let your fears keep you from flying, you will never reach your high-
Well
I'm thinking we can rule out that its "the "wrong form" on bench press because we dont use the same form so we shouldn't get teh same injury? im wondering if its just because our shoulders never get rest.
Also whats our change in plans for what body parts which days?
Monday - Legs
Tues - Shoulders
Wed - Arms
Thurs - Chest
Fri - Back
Sat- Off (or cardio) Or even Forearms, Calves, Abs?
Sun- Off (or cardio)
well
i dont know ill get in contact with ya and we will get a game plan!
Bobby
- if you let your fears keep you from flying, you will never reach your high-
3-5-08 night
forearms and calfs
seated BB wrist curls - 3 sets using 105 for 10 , 10 , 9 reps
seated reverse wrist curls - 3 sets using 32 pounds 12 reps each
standing wrist curls using 95lbs 15 to 20 reps
superset with
BTB wrist curls using ez curl bar with 25 pounds per side - 15 reps each
reverse curls with ez curl bar using 25 pounds per side10 reps each
superset with
BB reverse wrist curls 20 reps each- 3 total sets sets
that destroyed forearms then on to calfs
seated calf raises - 5 total sets
first 3 sets used 190 for 15 reps each then last 2 sets used 200 pounds for 15 reps each
seated calf extensions on the leg press machine 4 or 5 sets dont really remember
few sets with 315 for 18 to 20 reps, then 335 for 20 reps
last was a GIANT SUPERSET toes in and toes out 20 reps each using 295 pounds ---- 40 reps of latic ACID!!!!
Bobby
- if you let your fears keep you from flying, you will never reach your high-
3-5-08
back day -
deadlifts 5 sets 280 for for sets of 6 reps and 1 set of 285 for 6 reps
bent over barbell rows using 135 8 reps each
semi wide grip pull downs - 3 sets 140 and 160lbs 12 to 8 reps
close grip curl grip pull downs- 3 sets 160 for 8 140 for 8 X2
bent forward cable rows 2 sets 120lbs 10 reps each
good back day going down tonight to do forearms and calfs!
Bobby
- if you let your fears keep you from flying, you will never reach your high-
DAMN!!!
I just realized you're almost at 300 bro.. haha you know how long it took me to reach that?!
I think this HML routine is working MAJORLY well!!!
See you after work!
haha
hell yea bro i been dead liftin now for about 6 weeks or so!!!
Bobby
- if you let your fears keep you from flying, you will never reach your high-
3-4-08 arms
skull crushers - 5 sets 3 working sets 85 pounds for 10 reps 95 for 8 reps and then 95 for 3 solid lol i hit a brick wall
over head extensions 30lbs per side with ez bar - 3 sets 11, 9, then 4 so i drop set with 25 pounds per side on last set
cable kick backs - 4 sets 2 at 15 pounds for 10 reps each and 2 with 10 pounds for 16 reps each
stranding barbell curls - 5 sets 3working sets 65 for 12 85 for 10 95 for 6
seated ex curls - 3 sets 10 reps each using 30 pounds per side
seated incline dumbbell curls - 3 sets using 20 pounds 14 reps each!
great arm day!!!
Bobby
- if you let your fears keep you from flying, you will never reach your high-
march 3rd 2008 chest
did a little different again
Flat bench - 5 working sets - 185 for 10 reps 195 for 8 reps 205 for 5 reps X3
incline bench with aslight closer grip -5 sets 135 for 12 145 for 10X2 155 for 8X2
flat dumbbell fly's - 3 sets using 40 pound DB's 10 reps each
low flys on cable- 3 sets 10,15, 20 pounds per side for 16, 12, 10reps
seated incline fly's- 3 sets using 10 15 and 20 pounds per side getting 14, 12, 9 reps (pretty dead)
good chest day a little less then i expected but i had a LONG GREAT WEEKEND AND DIDNT get enough food in me!
Bobby
- if you let your fears keep you from flying, you will never reach your high-
2-28-08
well i did another 2-a-day and did shoulders at 6am and went back down and did legs that night now im on to a 3 day break (friday, saturday, sunday,) back to TEAR IT UP ON MONDAY!
dead lifts- 4 sets 2 were 5 reps at 225lbs and 2 were for 12 reps at 185
leg press - 4 sets using 12 45's for 10 reps each
super set leg extensions and hamstring curls 3 sets each using 210 for extensions at 12 reps and 140 pounds for hamstring curls for 9 reps each
ad/abductor machince superset 3 sets- ad- 190 pound 15 reps each and ab- 150 pounds for 12 reps each
then went home i was beat it was a good day another 2-a-day!
Bobby
- if you let your fears keep you from flying, you will never reach your high-
2-28-08 shoulders
4 sets seated BB military press - first two sets were using 145 pounds 5 reps each then the next two sets i droped weight to 95 pounds for 12 reps each
next was side lateral raises - using 15 pounds DD 3 sets 12 reps each
third was bent over reverse fly's for postier delt using 30 pound dumbbells for 10 reps each
last was shruggs - 5 sets weight ranging from 225 down to 135 reps from 25 to 12.
good shoulder day was a bit sluggish but i made it through!!
Bobby
- if you let your fears keep you from flying, you will never reach your high-
2-27-08
went down at 6pm, even tho iwas there at 6am.. to do forearms an calfs
forearms went like this...
seated wrist curls - using barbell - up to 25 pounds per side 5 sets - 13 reps each
reverse wrist curls - using 27 pound bar - 4 sets 15 reps each
standing wrist curls - another steve varation- 3 sets 12 reps to 15 reps using 25 pounds per side
reverse curls using ezcurl bar - 3 sets using 10 pounds per side then up to 20 pounds per side 15 to 10 reps
super set with reverse bar bell curls with 5 pounds per side on the last 2 supersets
then for calfs i did 4 sets seated raises using 180 pounds for 15 reps per set then up to 190 pounds for last 2 sets which were drop sets
next was standing calf raises - 6 sets first 3 i did 270 pounds for 15 to 12 reps per set then i lowered weight and drop set and stuff..
it was fun, that was the first time going to gym twice in 1 day!
Bobby
- if you let your fears keep you from flying, you will never reach your high-
You first two a day :-p
Hehe. Good workout last night bro. You finally got to meet the "Nurse" who didnt agree with sugars after a workout... LOL (or w/e discrepency he said)
2-27-08 back day
finally gotta min to type here,
deadlifts- 4 sets 6 reps each 275, 275, 275, 280
semi wide grip pull downs - 3 working sets using 140 pounds 10 10 8
close grip curl grip pull downs- 3 sets 160 pounds 8 reps each
double grip pulldowns (steves invented pull down) works lower lats - 3 sets of 10 using 140 pounds
forward bent close grip cable row using 120 pounds 3 sets 10 reps
good back day, going down tonight to do forearms and calfs with steve
Bobby
- if you let your fears keep you from flying, you will never reach your high-
lats
double grip pulldowns... can one of you guys explain this movement? I'm really trying to bring out my lats... my back punishment is tomorrow.
Yeah
You just take two of the single-hand grips and attach them to the pulldown machine. There's a similar grip in our gym that looks like a triangle, most ppl use it for the Seated Rows machine, but I like using the two single-hand grips better because it allows me to have further range of motion, and doesnt restrict me as much.
Grip with hands facing each other. Not forward like you would on a normal lat pulldown bar.
When you pull the handles down, go down to the bottom of your pectorals (or slightly lower) and make sure you're leaning back at a slight angle. If sitting straight up is 0 degrees and lying all the way down is 90 degrees, then you'd probably want about 20-30 degree angle. I was just thinkin about back kinesiology in my head and how I perceive the back to work (because I've never actually taken any Kinesiology classes :( ) and this is the exercise I came up with. I really feel it in my lower lats
Nice
I'll have to fit that in somewhere in my workout tonight
yup
what he said^^^^
Bobby
- if you let your fears keep you from flying, you will never reach your high-
2-26-08 arm day
triceps
Bar bell skull crushers- 4 sets 85 pounds total (including bar) 11, 9, 9, 6
over head ex bar extensions - 2 35 pound plates - 4 sets 10 10 8 then drop'd weight to 30 per side and got 9 reps
one arm cable kick backs - 3 sets 16 reps per set using 10 pounds
biceps
bar bell curls - 4 sets 65lbs, 85lbs, 85lbs, 95lbs reps were 12, 10, 10 , 8 reps
seated ez curl's - 3 sets 10, 10 , 9 in reps and 30 pounds per side
seated incline dumbell curls - 3 sets using 20 and 15 pound dumbells - reps from 16 to 12
then i ran the rack from 40 pound dumbbells down to 15 doing hammer curls 1 set. did hammer curls to the front elbows out towards sides
good arm day!
Bobby
- if you let your fears keep you from flying, you will never reach your high-
Great workout Bobby keep up
Great workout Bobby keep up the intensity
Ey bobby, i started your
Ey bobby, i started your program on monday.MAN, my chest is GONE!! lol.its really good man.loving it so far.will update u on how its goin.
awsome
thanks for the support, any questions just ask us brother!!!
Bobby
- if you let your fears keep you from flying, you will never reach your high-
2-25-08 CHEST
did a little different this week
flat bench - 185 for 10 reps, 205 for 5 reps, 225 for 3 reps, 235 for 2 reps and 245 for 1 rep (2 reps but 1 solid)
incline bench 4 sets- using 135lbs for 3 sets then 145 for 1 sets reps were 8 to 10
flat flys 3 sets- using 40 and 45 pound dumbbells 12 to 8 reps
low flys on cables - 3 sets 10, 15 and 20 pounds each side reps from 16 down to 10
seated incline flys - 3 sets 16 reps down to 12 using 10 and 15 pounds each
good chest day!
Bobby
- if you let your fears keep you from flying, you will never reach your high-
Heck yea.
Definitely a great chest day!!!!!!!!!!
I was stoked after getting that weight for 11reps!! And doing DB flyes without the erroneous range of motion that I used to do, I was up in weight a bit
I absolutely love ending with cable exercises.
When your shoulder heals try
When your shoulder heals try finishing with this dip routine. In my gym we have a regular dip bar and then one where you stand on the bar and the machine assists you. Ok do as many bodyweight dips as possible, move to the machine and set the weight to assist you to rep out some more, then move back to the regular dip bar and if possible strap some extra weight on and do negatives only. Complete blow out with this one.
yea
it was awsome and i love ending with them too jus icing on the cake brother!
Bobby
- if you let your fears keep you from flying, you will never reach your high-
Lucky bastards...
I wish I had a training partner too... (sniff, sniff...)
lol
you do my man, in spirit!
Bobby
- if you let your fears keep you from flying, you will never reach your high-
we dont actually do each exercise together
We're just in the gym at the same time, or at least our workout times overlap so we can help spot each other for some exercises.
2-24-08 legs
squat - 235 for 4 reps then 185 for high reps 11 14 16
leg press toes inward- 12 total plates (540) 3 sets 10reps
seated calf raises - 4 or 5 sets 2 were drop sets i dont know but we killed calfs
seated calf raises on the sled 4 or 5 sets 2 were drop sets using 350 pounds and down
leg extensions (210pbs) and hamstring curls (130,140,150lbs) super set 3 sets 10 to 12 reps down to 8 reps
ad and abducter machine superset using 180 pounds and 160 pounds 3 sets 15 to 10 reps
good leg day lower back kinda hurt so we went medium on squats!!
Bobby
- if you let your fears keep you from flying, you will never reach your high-
2-22-08 shoulders
seated mill. press with no back support - 4 sets using 165 pounds getting 10 reps per set
shruggs - 4 sets 15 reps down to 10 using 135 up to 265 in weight
arnold press seated with support - sets using 60 pound dumbbells 10 reps each
reverse pec deck- 3 sets 15 13 11 reps weights going from 110 roughtly to 135
side lat. raises 4 sets using 15 pound dumbbells 10 reps each
i superset shoulders with forearms with week , for forearms i did
seated wrist curls using BB and 4 10 pound plates 3 sets 15 reps each
reverse wrist curls using 22 pound bar 3 sets 20 reps
Standing wrist curls - 3sets using 2 25 pound plates 10 reps each
reverse ez curls - 3 sets 10 reps each using a total of 80 pounds
reverse barbell curls using the BB + 10 pounds 3 sets 12 reps
this coming week i will be doing calfs and forearms wed. night!
Bobby
- if you let your fears keep you from flying, you will never reach your high-