FightingArts Estore
Pressure Points
From a medical professional, straight facts on where and how to hit that can save your life.
Stretching
Limber or not, anyone can add height and speed to their kicks with this method.
Calligraphy
For yourself or as a gift, calligraphy is special, unique and lasting.
Karate Uniforms
Look your best. Max snap. low cost & superior crafted: “Peak Performance Gold” 16 oz uniforms.

MOTOBU
Classic book translation. Hard to find. Not in stores.
Who's Online
0 registered (), 33 Guests and 7 Spiders online.
Key: Admin, Global Mod, Mod
Newest Members
LeroyCFischer, JadeKing, Beefcake, WesJones, simonajones111
22933 Registered Users
Top Posters (30 Days)
futsaowingchun 2
charlie 2
Matakiant 1
William_Bent 1
simonajones111 1
November
Su M Tu W Th F Sa
1
2 3 4 5 6 7 8
9 10 11 12 13 14 15
16 17 18 19 20 21 22
23 24 25 26 27 28 29
30
New Topics
unrecognized kata
by William_Bent
11/19/14 07:05 PM
I gained a lot of month in the last few months
by simonajones111
11/19/14 04:54 AM
Siu Lin Tao-3rd section applications
by futsaowingchun
11/13/14 06:48 PM
Screen fighting course UK December 2014
by charlie
11/11/14 04:09 PM
Siu Lin Tao-1st section Pak Sao explanations
by futsaowingchun
11/09/14 10:30 PM
I spy kata bunkai..
by GojuRyuboy13
10/29/14 08:28 AM
The Karate punch
by Matakiant
10/30/13 07:41 AM
Where Are They Now?
by Dobbersky
05/30/13 08:08 AM
MA style video library
by
03/22/06 03:18 PM
Recent Posts
unrecognized kata
by William_Bent
11/19/14 07:05 PM
I gained a lot of month in the last few months
by simonajones111
11/19/14 04:54 AM
Siu Lin Tao-3rd section applications
by futsaowingchun
11/13/14 06:48 PM
Screen fighting course UK December 2014
by charlie
11/11/14 04:09 PM
MA style video library
by charlie
11/11/14 04:05 PM
Siu Lin Tao-1st section Pak Sao explanations
by futsaowingchun
11/09/14 10:30 PM
The Karate punch
by Matakiant
10/29/14 10:01 PM
I spy kata bunkai..
by GojuRyuboy13
10/29/14 08:28 AM
Forum Stats
22933 Members
36 Forums
35589 Topics
432521 Posts

Max Online: 424 @ 09/24/13 10:38 PM
Topic Options
#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.
_________________________
Vet

Top
#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
_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

Top
#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
_________________________
Vet

Top
#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

Top
#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

Top


Moderator:  Cord, MattJ, Reiki 




Action Ads
1.5 Million Plus Page Views
Monthly
Only $89
Details

Ryukyu Art
Artifacts from the Ryukyu Kingdom missing since WWII. Visit www.ShisaLion.Org to view pictures

Best Stun Guns
Self Defense Products-stun guns, pepper spray, tasers and more

Surveillance 4U
Complete surveillance systems for covert operations or secure installation security

Asylum Images
Book presents photo tour of the Trans-Allegany Lunatic Asylum. A must if you're going to take a ghost tour!

 



Unbreakable Unbrella

krav maga