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supermoshi
11-02-08, 2:32 pm
w'sup brothers it's about time i keep track of my lifting, so here goes my journey.
my training split are:

monday: back/bi's
tuesday: shoulders/tri's
wednesday: hams/calves/forearms
thursday:off
friday: chest/tri's
saturday:off
sunday: off

no cardio, for im still on a transformation phase :)
im 5'8, 165, with a little bf i think.:)

let's roll!!!

supermoshi
11-02-08, 2:46 pm
since tom is back daw and i want to get this journey running, here's my routine.
btw tom il post the numbers on the lifts.

Back:
weighted chins: 4x10
wide grip lat pulldown(front): 3x8-10
pulldowns on the back: 3x8
cable rows: 3x10
bb rows: 3x4-8
deadlift: 3x2-5
dbl rows: 3x6-8

biceps:
bbl curl: 3x6-8
dbl curls: 3x10
preacher curls: 3x4-8
superset:
closegrip lat pulldowns(front)
incline dbl curls: 2x8

that's about it.

Vaze_06
11-02-08, 9:15 pm
w'sup brothers it's about time i keep track of my lifting, so here goes my journey.
my training split are:

monday: back/bi's
tuesday: shoulders/tri's
wednesday: hams/calves/forearms
thursday:off
friday: chest/tri's
saturday:off
sunday: off

no cardio, for im still on a transformation phase :)
im 5'8, 165, with a little bf i think.:)

let's roll!!!

Sounds good bro, but u dont train Quads?

T o m m Y
11-02-08, 9:17 pm
No Wheels!?!?!?

Vaze_06
11-02-08, 9:20 pm
No Wheels!?!?!?

he's training hams....

Psycho77
11-03-08, 10:37 pm
w'sup brothers it's about time i keep track of my lifting, so here goes my journey.
my training split are:

monday: back/bi's
tuesday: shoulders/tri's
wednesday: hams/calves/forearms
thursday:off
friday: chest/tri's
saturday:off
sunday: off

no cardio, for im still on a transformation phase :)
im 5'8, 165, with a little bf i think.:)

let's roll!!!




looks like a good plan there bro. its tues, hams, calves and forearms for you, its a rest day for me hehehehe.

supermoshi
11-04-08, 12:56 pm
i train my wheels bro. i just forgot to put quads on the list. so its: hams,quads,calves. and they hurt for a good 2-3 days. sometimes i puke or feel like puking when i train my wheels. :)

supermoshi
11-04-08, 1:04 pm
trained my back today. here's a list of pounds of the following exercises. ( just want to keep track of my strength)


*no warmup sets for my exercises.

Back:
weighted chins: 4x10
wide grip lat pulldown(front): 3x8-10x200-250lbs.
pulldowns on the back: 3x8x150-200lbs.
cable rows: 3x10x250lbx
bb rows: 3x4-8200-250lbs.
deadlift: 3x2-5x220-310lbs.
dbl rows: 3x6-8x120lbs.

biceps:
bbl curl: 3x6-8x80-100lbs
dbl curls: 3x10x20-40lbs.
preacher curls: 3x4-8x80lbs.
superset:
closegrip lat pulldowns(front)x150lbs.
incline dbl curls: 2x8x30lbs.

*lytweight-heavy

shoulders for tom ^_^

supermoshi
11-04-08, 1:20 pm
here's my shoulder routine.

shoulers:

military press: 3x8-10
seated dbl press 3x10
side laterals: 5x10-12
seated bent over side laterals: 3x10
front dbl raise: 3x10
upright rows: 3x6-8
*tri set* shrugs with powergrab plates
shrug to front,side,back: 3x10each


i'll be changing my split with the bodyparts this week.
so no more shoulders/triceps. it would be shoulders only day for now.

supermoshi
11-04-08, 1:24 pm
monday: back/tri's
tuesday: shoulders
wednesday: arms
thursday:off
friday: chest/bi's
saturday:off
sunday: quads,hams/calves/forearms

Vaze_06
11-04-08, 6:38 pm
scared me for a second! lol
nice shoulder's work out

Psycho77
11-04-08, 7:39 pm
i train my wheels bro. i just forgot to put quads on the list. so its: hams,quads,calves. and they hurt for a good 2-3 days. sometimes i puke or feel like puking when i train my wheels. :)


hahahahaha, your hardcore bro. guys at my gym never knew you could puke after a workout, I said "its a common thing with animals" hahahaha

supermoshi
11-05-08, 9:46 am
true. or maybe you should introduce them to ass to the grass or ass to the floor squats. there's a lot of lifters lifting heavy but no development on their wheels; maybe coz they just do partials all the way on their routine. hahaha or doesn't know the techniques of cheating and how it could help u big tym, like big ron! lol

Psycho77
11-05-08, 1:09 pm
true. or maybe you should introduce them to ass to the grass or ass to the floor squats. there's a lot of lifters lifting heavy but no development on their wheels; maybe coz they just do partials all the way on their routine. hahaha or doesn't know the techniques of cheating and how it could help u big tym, like big ron! lol


about ATG, I showed em how its done.......................oh don't do that they tell me, your gonna fuck up your knees.

supermoshi
11-05-08, 2:31 pm
bro.. knee problems with ATG?! have they shown you their wheels?? squats are big when ti comes to development of those wheels, how can u roll if u dont have what it takes to roll and pay the toll haha .. huh?! what did i just say. u shoulda told them that leg extensions have a higher risk on them knees than squating.

Psycho77
11-05-08, 2:34 pm
bro.. knee problems with ATG?! have they shown you their wheels?? squats are big when ti comes to development of those wheels, how can u roll if u dont have what it takes to roll and pay the toll haha .. huh?! what did i just say. u shoulda told them that leg extensions have a higher risk on them knees than squating.



well i don't like to spend my precious gym time explaining this and that and debating endlessly. I just get in, get it done and go. And yes they have show their wheels, mine are much bigger hehehe.

supermoshi
11-05-08, 2:38 pm
here's the weights to my shoulder workout.

shoulers:

military press: 3x8-10x80-160lbs.
seated dbl press 3x10x50-70lbs.
side laterals: 5x10-12x20-40lbs.
seated bent over side laterals: 3x10x20-30lbs.
front dbl raise: 3x10x30-40lbs.
upright rows: 3x6-8x80-120lbs.
*tri set* shrugs with powergrab plates
shrug to front,side,back: 3x10each

that's about it.

supermoshi
11-05-08, 2:50 pm
well i don't like to spend my precious gym time explaining this and that and debating endlessly. I just get in, get it done and go. And yes they have show their wheels, mine are much bigger hehehe.


hahaha.. same here. some of the begginers in the gym just follow my lead, im proud of em. when i get in, i dont talk around like those people who like to talk and rest for around 10mins after their 2nd set haha. some ask if front squats are good, and i just tell them y not give it a try, then talk to me tom. sometimes on lyt days i like to superset my squats with front squats and it gives a good burn and pain.

Psycho77
11-05-08, 3:08 pm
here's the weights to my shoulder workout.

shoulers:

military press: 3x8-10x80-160lbs.
seated dbl press 3x10x50-70lbs.
side laterals: 5x10-12x20-40lbs.
seated bent over side laterals: 3x10x20-30lbs.
front dbl raise: 3x10x30-40lbs.
upright rows: 3x6-8x80-120lbs.
*tri set* shrugs with powergrab plates
shrug to front,side,back: 3x10each

that's about it.


nice

supermoshi
11-05-08, 3:15 pm
tnx bro. tho i lack sum numbers for my chest routine. hoping it would raise. tho the numbers are coming now :)

Psycho77
11-05-08, 9:00 pm
tnx bro. tho i lack sum numbers for my chest routine. hoping it would raise. tho the numbers are coming now :)



patience my friends, strong presses as well.

Psycho77
02-09-09, 8:53 pm
whats up bro?