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#431711 - 03/12/11 07:56 PM hello from an old poster :)
Tom2199 Offline
Enthusiast

Registered: 04/18/04
Posts: 834
Loc: England
Well guys its been a long time since I visited the board but what can I say training is better than ever.

Currently sitting at 96KG 23.7% bodyfat (terrible) but packing on muscle like mad, noticing gains about every 2 weeks.

Just getting protein when I need it and splitting my meals up into 5-6 a day which is really helping with recovery rates. Also supplementing with oats, dextrose, BCAA and glutamine. Using No Explode and Caffeine based drinks to get me through my workouts.

Currently I don't have time for doing a split routine as I am working on a rheumatology ward but I was wondering if someone could look over my routine to see if its OK.

Currently working for me so all seems good...

Bench 3 x 8

Bent over rows 3 x 8
Lat Pulldown 3 x 8
Seated Cable Row 3 x 8

Biceps (mixing it up every week with standing dumbell/barbell and preacher curls.) 3 x 8

delt raises, side and front 3 x 8 (i get a good workout on the back delts too)

Shrugs 3 x 8

Squats 3 x 8 (alternate the width of my stance weekly)

Sometimes ill do an extra set lower weight with about 12 reps ill also sometimes go on one of the machines to isolate some muscle groups.

Seems to be working well so far guys

and good to be back, hope this place hasn't changed to much since iv been away.
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#431714 - 03/13/11 06:46 AM Re: hello from an old poster :) [Re: Tom2199]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
Hey Tom, welcome back smile The site is very quiet these days, so it has changed in that respect sadly.

But no matter, lets look at your routine:

Its not too good to be honest. Lots of pulling, little pushing, and token leg work - 21 sets for upper body, 3 sets for legs. Not good.
Also, zero tricep work. You will never get big arms by training only half of them.

How many times per week are you training? if its more than once, you can do a body split, and we can balance these issues out in the process. smile
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Don't let the door hit ya' where the good lord split ya'
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#431715 - 03/13/11 07:14 AM Re: hello from an old poster :) [Re: Cord]
Tom2199 Offline
Enthusiast

Registered: 04/18/04
Posts: 834
Loc: England
training about once every 3-4 days
I could probably manage a split routine if its over 2 days that would be cool

hit me up with a good routine then cord laugh
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#431717 - 03/13/11 08:21 AM Re: hello from an old poster :) [Re: Tom2199]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
OK, essentialy you are training twice per week.

Try this.

Workout 1.
Deadlifts: 4 sets. 15,12,6-8*,6-8*
Seated Row: 4 sets 15,12,6-8*,6-8*
Overhead Press: 4 sets 15,12,6-8*,6-8*
Tricep Pushdowns: 3 sets 8-10*

Workout 2.
Bench: 4 sets 15,12,6-8*,6-8*
Weighted Dips: 4 sets 15,12,6-8*,6-8*
Bicep Curls:3 sets 8-10*
Squat: 4 sets 15,12,6-8*, 6-8*

Alternate the workouts.
* indicates maximum effort. All previous sets without a * are warm up sets, and stop at target reps before failure.
_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

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#431725 - 03/14/11 01:07 PM Re: hello from an old poster :) [Re: Cord]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
How does that seem Tom? any questions or comments? smile
_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

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