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 (), 14 Guests and 4 Spiders online.
Key: Admin, Global Mod, Mod
Newest Members
sjzllc00, Stevie_Marcus, kickbutt, Cen1179, celticfury
22955 Registered Users
Top Posters (30 Days)
futsaowingchun 2
George Stando 2
3rdDan 1
March
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 31
New Topics
The Complete Wing Chun Wooden Dummy Form !!
by futsaowingchun
02/20/15 01:19 AM
Pok Sau/Lop Sau
by futsaowingchun
02/15/15 06:34 PM
I broke my dog
by 3rdDan
02/12/15 01:22 PM
BJJ and Luta Livre - difference?
by
10/04/06 12:43 AM
Boxing / Kickboxing links
by
03/12/06 10:22 AM
Recent Posts
The Complete Wing Chun Wooden Dummy Form !!
by futsaowingchun
02/20/15 01:19 AM
BJJ and Luta Livre - difference?
by George Stando
02/20/15 12:46 AM
Boxing / Kickboxing links
by George Stando
02/20/15 12:43 AM
Pok Sau/Lop Sau
by futsaowingchun
02/15/15 06:34 PM
Forum Stats
22955 Members
36 Forums
35601 Topics
432541 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

Fight Videos
Night club fight footage and street fights captured with the world's first bouncer spy cam

How to Matrix!
Learn ten times faster with new training method. Learn entire arts for as little as $10 per disk.

Self Defense
Stun guns, pepper spray, Mace and self defense products. Alarms for personal and home use.

TASER MC26C
Stop An Urban Gorilla: Get 2 FREE TASER M26C Replacement Air Cartridges With Each New TASER M26C!

 

Unbreakable Unbrella

krav maga