Hardcore training.....

[Kingquads]

Yo, this is my journey right

[Kingquads]

alright just checking

[Kingquads]

Ill record all my training numbers, ill fill you guys in on some stats

age-17
weight-195
bodyfat-I never checked but if I checked its prolly 15-25 percent


bench-205x6
squat-295x5
deadlift-365x2
standing military-125x10
barbell curl 95x10
barbell row 185x8


My goal is to gain as much mass as possible, I really want to get up to 200 pounds

[Kingquads]

heres my split


monday-back,traps,abs
tuesday-rest
wednesday-triceps,biceps,forearms,calves
thursday-quads,hams,
friday-delts
saturday-rest
sunday-chest,calves


sometimes my split will change to this

monday-back
tuesday-rest
wednesday-delts
thursday-arms
friday-legs
sat-rest
sun-chest

[Kingquads]

Favorite bodybuilders

top 5

1)evan centopani
2)victor martinez
3)branch warren
4)kevin levrone
5)phil heath

[Kingquads]

delts are super sore!

[Kingquads]

man nobody wants to comment on my journey!!

haha....well it starts today

im gonna hit some chest in a little bit

[Kingquads]

i might do a split sorta like evan centopani's doing back, chest, legs 3 day split, and ill add in some bicep,delt,tricep work in there as well


or i may keep my traditional bodybuilding 4-5 day split

reason is....i feel fucking tired right now and if i hit chest i think ill just be waisting a workout

[Kingquads]

Todays chest workout



incline bench press
115x15
135x12
165x10 pr
175x8 pr
180x8+1 assisted PR!

dumbbell bench press
70x10
75x10
75x8

deep chest dips
bw x 12
bw x 10
bw x 10 + 3 partials


for calves

hack squat calf raise 4x20
seated calf press 5x12-20 triple drop set on last set


shoulders are in pain like always but anyways very successful training....


I got back,traps,abs tommrrow

[Mizzarler]

He just uses that split for a while after a contest. His usual split is

Quads
Chest
Off
Back
Delts/Hams
Arms
Off

Nice pr...keep workin hard!!!

[Kingquads]

He just uses that split for a while after a contest. His usual split is

Quads
Chest
Off
Back
Delts/Hams
Arms
Off

Nice pr...keep workin hard!!!

thanks

[NJC_Manhattan]

Welcome and best of luck with your goals

[Firedrake]

Good luck with your goals -- I remember how hard it is to gain mass at that age. Keep pushin! Take a look at some of the other Journeys and see what some of the other brothers are doing -- you never know what you can find!

[TigerAce01]

Favorite bodybuilders

top 5

1)evan centopani
2)victor martinez
3)branch warren
4)kevin levrone
5)phil heath

No Dorian Yates?! A travesty!! haha

-Ace

[Kingquads]

No Dorian Yates?! A travesty!! haha

-Ace

oh crap I forgot about him haha, was in the "back" of my mind I guess.....

[Kingquads]

Welcome and best of luck with your goals

thanks

[Kingquads]

almost 200 pounds!!!!!! weighed in tonight at 199.4!!!!!!!!!!!!!!

wel see within the next week, im def gonna up the calories by like 1000


tommrrow gonna train back,traps,abs

gonna be high carbing it tommrrow

[C.Coronato]

Looking good in here brother. Hows the diet?

[Kingquads]

Looking good in here brother. Hows the diet?

pretty good

[Kingquads]

gonna go hit some back,traps,abs in a little bit

[OklahomaMuscle]

Looking good in here, keep up the good work. Take advantage of your age my friend and gain that mass...just keep doing what your doing homeboy.

[Kingquads]

got back from training back,traps

I just started training with flawless form, I use to just yank up the weight but now feeling the contraction surely makes a big difference, ive also learned when to take it to muscular failure and "momentum" failure


wide grip chins (deadhang)
bw x 5
bw x 5
bw x 5

barbell row
135x15
155x10
185x8+1 forced

deadlifts (havent done em in 2 months)
185x5
225x5
275x5

barbell shrugs on smith
135x15
225x15
315x10

seated close grip row
100x10
120x8

weighted decline crunch
25lb x 10
25lb x 10



pretty successfull workout, stayed away from barbell rows and deadlifts and chins for awhile....just started doing them again today wel see how that goes, im strictly trying to stay with these compound movements

im gonna add 5 or 10lbs on the deadlift next week

[JUGGERNAUT]

Good going man, I wish I found this site when I was 17. You are going to do very well here.

[Kingquads]

Good going man, I wish I found this site when I was 17. You are going to do very well here.

thanks

[Kingquads]

gonna take 1 or 2 rest days then hit up delts and arms then friday i got legs

[Kingquads]

just weighed in at 200.2 pounds!!!!!!!!!!!!!woo my summer goal came early!

[Kingquads]

finnally!!

[Kingquads]

I might do this split


bench press
standing military press
deadlift or barbell row
barbell shrug
chin ups, dips
tricep ex, bicep curls


twice a week


idk just variety, only 2 days in gym sounds fun!

[TigerAce01]

If you want a minimalist routine, check Dorian Yates' original program.

You would be training 3 times a week, switching between 2 workouts that together cover your entire body. Mon-workout 1, Wed-workout 2, Fri-workout 1; Mon-workout 2, Wed-workout 1, Fri-workout 2; Repeat.

It should be online, just search for it.

-Ace

[Kingquads]

If you want a minimalist routine, check Dorian Yates' original program.

You would be training 3 times a week, switching between 2 workouts that together cover your entire body. Mon-workout 1, Wed-workout 2, Fri-workout 1; Mon-workout 2, Wed-workout 1, Fri-workout 2; Repeat.

It should be online, just search for it.

-Ace

what do you type in, i tried dorian yates original program couldnt find much

still looking at the moment

and thanks

[TigerAce01]

http://muscleandbrawn.com/2008/12/dorian-yates-workout-routine/

There you go brother...can you tell I'm a Dorian Fan?

-Ace

[TigerAce01]

Actually, that's a 4 day a week split.

Here, I'll make you a hit routine right now.

Workout 1 - Squat - 1 x warmup, 1 x 10
Incline BB Press - 1 x warmup, 1 x 10
Smith Machine Seated Military Pres - 1 x warmup, 1 x 10
Barbell Curl - 1 x warmup, 1 x 10
Abs - whatever you want

Workout 2 - Deadlift - 1 x warmup, 1 x 10
Bent Over Rows - 1 x warmup, 1 x10
Tricep Pushdown - 1 x warmup, 1 x 10
Calf Raises (seated or standing) - 1 x warmup, 1 x 15
Abs - whatever you want

Week 1 - Mon-W1, Wed-W2, Fri-W1
Week 2 - Mon-W2, Wed-W1, Fri-W2
Repeat

-Ace

[Kingquads]

Actually, that's a 4 day a week split.

Here, I'll make you a hit routine right now.

Workout 1 - Squat - 1 x warmup, 1 x 10
Incline BB Press - 1 x warmup, 1 x 10
Smith Machine Seated Military Pres - 1 x warmup, 1 x 10
Barbell Curl - 1 x warmup, 1 x 10
Abs - whatever you want

Workout 2 - Deadlift - 1 x warmup, 1 x 10
Bent Over Rows - 1 x warmup, 1 x10
Tricep Pushdown - 1 x warmup, 1 x 10
Calf Raises (seated or standing) - 1 x warmup, 1 x 15
Abs - whatever you want

Week 1 - Mon-W1, Wed-W2, Fri-W1
Week 2 - Mon-W2, Wed-W1, Fri-W2
Repeat

-Ace

what about

bench press
standing military press
deadlift or barbell row
barbell shrug
chin ups, dips
tricep ex, bicep curls

twice a week mondays and thursday

[TigerAce01]

You know your body better than I do. Do what you want to do. Every routine works, some better than others, but all of them work. You just have to get in there and do 'em.

-Ace

[Kingquads]

You know your body better than I do. Do what you want to do. Every routine works, some better than others, but all of them work. You just have to get in there and do 'em.

-Ace

alright thanks

[Kingquads]

gonna hit arms tommrrow, might possibly do some delts too, or I might save it for a diff day

[Kingquads]

lying strict skullcrushers
2x8-10 behind head
2x6-8 to the skull

pushdowns superset with bench dips
2x10-15 pushdowns
2x10-15 dips

dumbbell curl strict (alt)
did about 3 working sets of 6-10
finished with the 40's for 6 reps i think

machine preacher curl
2 warm up squeez sets
1 set to failure for 8 reps +4 forced get em up there reps!

3 sets of chin ups
different angle each one, targeted forearms and biceps as best as i could
ended up around the 5 rep range i was toast!

dumbbell hammer curls
2x10


Out of gym.

Took about 30 min

well my next training day will be on saturday most likely which ill be hitting chest and shouldrs and possibly back all in the same workout, oh yeah legs as well

[Firedrake]

VERY nice session! Your arms HAVE to grow from all that!

[Kingquads]

VERY nice session! Your arms HAVE to grow from all that!

yea thanks haha, ever since i stopped doing my whole arm workout on cable machines and pushdowns my arms are growing like crazy right now, this was the first workout that i toned the volume down, usually i do like 4-6 exercises for triceps and biceps, hopefully doing 2 exercises for tri and bis will work for me

[Kingquads]

gonna hit chest tomorrow, actually i might put in front and side delts in the mix aswell, just trying to be in the gym 2-3 days per week

[Kingquads]

woa....my knees feel 100 percent! im gonna attempt to train my quads tomorrow, ill prolly do front squats and some leg presses, maybe lunges depending on how my knees feel

[Kingquads]

knees went out again, thats it im taking time off on my quads

[Kingquads]

heres how my diet sorta looks like


meal 1
2 whole eggs
50g carbs oats or rice
1 serv milk

meal 2
1 serv fish
50g carbs

meal 3
pasta meal or chili meal

meal 4
steak
50-70g carbs

meal 5
steak
around 50g carbs

meal 6
2 serv milk
2 serv peanut butter

if still awake ill just grab some more milk

when ever i follow this diet my muscles are much fuller and most of my muscle soreness goes away

current training split

monday-off
tuesday-off
wednesday-triceps,biceps,calves
thursday-off
friday-off
saturday-chest,shoulders
sunday-back,traps,hamstrings,abs

current weight is around 200 pounds with food and around 195 dry

[Kingquads]

back,traps,hamstring tomorrow!!

[Kingquads]

gonna have my main focus in my workout either on barbell rows or deadlifts......

[Menace]

knees went out again, thats it im taking time off on my quads

how'd you injury your knees? i have trouble with my knees too. i just wrap them up and train through it though. quads have def gotten a lot stronger and my knees still feel the same. no better no worse. something i'm going to have to deal with i guess.

[Kingquads]

how'd you injury your knees? i have trouble with my knees too. i just wrap them up and train through it though. quads have def gotten a lot stronger and my knees still feel the same. no better no worse. something i'm going to have to deal with i guess.

i have patella tendon on my right knee from playing basketball one day i jumped and pop!! and i recently injured both of my knees when i was doing front squats on the smith and all of a sudden after my sets my knees were sore

[Kingquads]

Just got back from back,traps,hamstrings,abs.......big PR to announce

This workout was mainly focused on my deadlifts, next weeks will be more of a width focus



wide grip pulldowns
70x15
100x10
120x8
140x8
i cant remember if i went up to 160.....lol well if i did it had to be 6-8 reps

straight bar pulldowns (supersetted by the above)
20x10 squeez
30x10
20x10

deadlifts
135x5
225x5
275x3 idk it felt light but at the same time i felt weak
315x10!! PR wtf? where did this come from? it use to be 315x6....
370x3!!!!!!!!!!!!! PR!! it use to be 365x2

high hammer row
30x10
50 each side x 10
70 each side x 6-8

barbell shrug
135x10
225x10
315x10

seated close grip row
100x10
120x8
140x8

dumbbell shrug
70x10
80x10
100x10+10 partials

close grip chin ups to seal the deal
bodyweight x 10 pumped!

ab and little bit of calf work during the workout

315x10 wow......after the first rep i had to look to at the weight because it felt so light i knew i forgot a plate on 1 side but i didnt.....even the past steroid freaks got my attention

370x3.....alright thats just sick..

nxt week im gonna focus on making my back wide, i mean i got all the striations and muscle but my lats arnt wide yet so i might do something similar to this

pulldowns superset standing pulldowns
barbell row
deadlift
chin ups
barbell or dumbbell shrug or maybe both
seated row

well tomomrrow im training chest, i might start out with flat bench just to see if i progressed on that

[Kingquads]

hmmm what should i do for my chest tomorrow

[Kingquads]

hmmm im gonna do one of these


thickness, bigger!

incline bench press
bench press
dips til i die


striations

incline bench press
dumbbell bench press
incline dumbbell fly
dips
cable crossover


im not sure what ill do i might do something similar to what evan centopani uses

incline bench
flat dumbbell
2 supersetted movements
2 supersetted movements

[Kingquads]

heres some goals to smack down


deadlift 405
bench 300
squat 400
standing military press 200
barbell row 225 for reps

[Kingquads]

im experincing a growth spurt right now, all my lifts are going up like crazy, with out any supplements, NONE SUPPLEMENTS.

got back from hitting chest


incline bench press
135x10
155x10
185x9 PR!
200x4 PR i dont like training with low reps but i was curious

bench press
185x8
185x7

Dips (mid grip)
bw x 12
bw x 10

dumbbell pullover
40x10
40x10 pump was riduculous

wide grip dips
bw x 10
bw x 7+8 partials intense!!!!

workout took about 40 min or so

next workout will be on wednesday, which will be delts,arms,calves,abs

[Kingquads]

nobody wants to pay my journey a visit? lol

[Kingquads]

might do some back either tomomrrow or tuesday, just to focus on width exercises, doing hardcore give it all ya got deadlifts is hardcore enough for one day,


depending on how my lower back is feeling my split may look like this


mon-rest or back
tuesday-rest or back
wednesday-delts or delts and arms or rest
thursday- same as wednesday or if i hit delts then itl be arms
friday-rest
saturday-deadlifts,trap,hamstrings
sunday-chest

[Kingquads]

i think im done with magazine split training (well until i built up a solid physque)

[Kingquads]

tomomrrow hitting back,biceps,traps,calves,abs

got this for motivation http://4.bp.blogspot.com/_g93bcGvgWBo/R9Z6s7QwaxI/AAAAAAAADUc/RFIHABpCM0Q/s400/EvanCentopani-MD-PerBernal-171.jpg

[Firedrake]

nobody wants to pay my journey a visit? lol

Well, you might read and get involved with other folks' journeys so they get to know you!

You're doing some good work in here, but part of this Forum is that we support each other. Jump on in, the water's fine!

[Kingquads]

Well, you might read and get involved with other folks' journeys so they get to know you!

You're doing some good work in here, but part of this Forum is that we support each other. Jump on in, the water's fine!

yea thanks haha im trying to get to everyones journey

[Kingquads]

rested today mainly because i over slept and didnt have any appetite so didnt wanna waste a workout

tomomrrow im putting in some work, might start my full body split or i might continue my regular 3-5 day split, mainly because ive been doing a 3-5 day hit everything once a week training split ever since ive started and got some great results now im afraid to try something different haha

well if i do decide to do a full body tomorrow ill do some bench presses, military presses,barbell rows or dumbbell rows,barbell curls,dips,chin ups, calf and ab work

if i continue my regular style ill do arms

[Kingquads]

rested today mainly because i over slept and didnt have any appetite so didnt wanna waste a workout

tomomrrow im putting in some work, might start my full body split or i might continue my regular 3-5 day split, mainly because ive been doing a 3-5 day hit everything once a week training split ever since ive started and got some great results now im afraid to try something different haha

well if i do decide to do a full body tomorrow ill do some bench presses, military presses,barbell rows or dumbbell rows,barbell curls,dips,chin ups, calf and ab work

if i continue my regular style ill do arms

arms and delts that is

[Pizzalamp]

rested today mainly because i over slept and didnt have any appetite so didnt wanna waste a workout

tomomrrow im putting in some work, might start my full body split or i might continue my regular 3-5 day split, mainly because ive been doing a 3-5 day hit everything once a week training split ever since ive started and got some great results now im afraid to try something different haha

well if i do decide to do a full body tomorrow ill do some bench presses, military presses,barbell rows or dumbbell rows,barbell curls,dips,chin ups, calf and ab work

if i continue my regular style ill do arms
i hate when i overlseep-screws up my whole day
im thinking of dong a full body possible in the next few weeks

[Kingquads]

i hate when i overlseep-screws up my whole day
im thinking of dong a full body possible in the next few weeks

yea haha

[Kingquads]

bout to go tear some iron up looking for pr's today

[Kingquads]

did a full body brutal workout today (except for quads of course, knee looks like its never going to heal so maybe when i grow up ill get a good job then i can get the money for my surgery)


standing military press
95x15
115x10
125x9
130x8 idk if thats a pr but i think it is

barbell row
135x10
155x8
190x7 pr

barbell curl
95x8

barbell shrug on smith
135x10
225x10
315x10 squeezed
365x5 +1 partial

close grip pullups (deadhang)
bw x 8
bw x 6

dips
bw x 15
bw x 12
bw x 8 rested a few sec banged out 3 more

this is the first time i did a full body routine, shit i can barely breath when i was done.....but overall i dont really like it, it feels awkward but idk prolly because my mood, i woke up this morning depressed and pissed off for some reason

idk if i notice anything different ill surely keep this routine

i didnt do any bench presses because well.....i hate bench presses shits overated, i love the incline though

so wel see

[Firedrake]

Take care of the knee. You put in some good work, anyway! Full-body routines seem counterproductive to me, except for general conditioning. Certainly when I started working out some (mumble 40 *cough*) years ago, that was what any trainer started you out on. At the time, it was basically one exercise per bodypart, three days a week. I grew pretty well on that at 15 -- not so much at 55.

Keep experimenting -- ask for advice around here -- there'll are lots of pros AND bros who'll be happy to help!

[Kingquads]

Take care of the knee. You put in some good work, anyway! Full-body routines seem counterproductive to me, except for general conditioning. Certainly when I started working out some (mumble 40 *cough*) years ago, that was what any trainer started you out on. At the time, it was basically one exercise per bodypart, three days a week. I grew pretty well on that at 15 -- not so much at 55.

Keep experimenting -- ask for advice around here -- there'll are lots of pros AND bros who'll be happy to help!

thanks man ill be sure to keep that in mind

[Kingquads]

omg my knee is just teasing me know, it feels like its ready to squat, but idk if i did train legs tomomrrow it would look like this

leg press
front squats on smith (light)
supersetted with dumbbell lunges
leg extensions

if i train im gonna be thinking of my knees during the whole damn workout so idk if i should even show up

[Kingquads]

isnt this the perfect physique?

chest- arnolds or wrath's or centopani
back- dorian or centopani
arms- centopani or phil heath
legs- trey brewer or branch warren
calves- the house or centopani
delts- victor martinez or jay cutler

[Kingquads]

crazy shit right here!!

http://www.youtube.com/watch?v=ekZYPGxQbno&feature=fvw#watch-main-area

[Kingquads]

i think im gonna keep my hit everything once a week split

[C.Coronato]

Thats a crazy vid King. Are you in Jersey? Looks like we found a new ABC spot.

[Kingquads]

Thats a crazy vid King. Are you in Jersey? Looks like we found a new ABC spot.

Na im in california, what do you mean found a new ABC spot (sorry im new idk lol)

[Kingquads]

I think I might do something like this for a little bit, im kinda bored with my usual split so I might up things a little bit.


chest-
incline bench press
bench press
dumbbell pullover ss dumbbell fly
dips
cable crossovers or pec decks till i puke

back-
chin ups or pulldowns ss straight arm pushdowns
t-bar row chest supported last set a drop set
dumbbell row
deadlift or rack deadlift or if i dont deadlift that week, its a machine row drop set from HELL
seated row ss pulldowns

rest

delts-
military press
behind the neck press
barbell house shrug
bent over laterals ss ez-bar upright row
reverse peck deck drop set from hell
front barbell raise ss cable laterals
barbell smith shrug drop set from hell
dumbbell side lateral drop set of hell

arms-
rope or v-bar pushdown
lying skullcrusher ss bench dips
dips
dumbbell one arm skullcrusher
pushdowns til i puke

barbell curl
dumbbell curl
preacher curl up the stack then while going back down drop set from hell
incline db curl ss db curls til i puke

legs- (when my knees get healed)
leg presses
front squats ss db lunges
leg ex drop set from hell

hamstrings are done with back the days i do deadlifts ill put in hamstrings curls in there

[Firedrake]

Na im in california, what do you mean found a new ABC spot (sorry im new idk lol)

Where are you in California? The L.A./O.C./SoCal Animal Barbell Club is pretty active. Check the last page on this thread for current info: http://forum.animalpak.com/showthread.php?t=11548.

That also looks like an . . . interesting split. I'm a little concerned you have too much volume for a muscle as small as the delts, but give it a try and tweak it later.

[Hollow]

Workouts are looking top notch Kingquads, keep up the great work!!!

[curt_james]

Yo, this is my journey right

In!

[curt_james]

I think I might do something like this for a little bit, im kinda bored with my usual split so I might up things a little bit.

(snip)

Looks like a great split.

Change is good and keeps me motivated to hit the gym. And don't they say to take a week off every 8-10 weeksn plus to switch up your routine to avoid plateaus and to aid in recovery?

I think you're on the right track!

[Kingquads]

Where are you in California? The L.A./O.C./SoCal Animal Barbell Club is pretty active. Check the last page on this thread for current info: http://forum.animalpak.com/showthread.php?t=11548.

That also looks like an . . . interesting split. I'm a little concerned you have too much volume for a muscle as small as the delts, but give it a try and tweak it later.

wait so how can i join this animal barbell club?

[Firedrake]

wait so how can i join this animal barbell club?

Show up! <grin> At least, I was never asked for anything else. We'll be terrorizing "The Gym" in Torrance on Saturday morning, then going and hanging out with Derik Farnsworth, who we met in January at a workout in San Diego, at the Lindberg Nutrition store down there.

[Pizzalamp]

split looks good

[Kingquads]

man my biceps are getting bigger each day, and i dont even train them that much, i use straps with back too, hmmm well i am getting like 3-5k of calories each day


right now im trying to eat as much food as possible to get ready for tomomrrows workout

[Kingquads]

anyone here train at night? im kinda tired but at the same time i wanna go lift some iron, i dont want to make up chest tomomrrow

[Kingquads]

man i cant wait any longer for mir vs lesnar!

[Kingquads]

i feel like doing some deadlifts....hmm might double up on chest/back

[Kingquads]

idk what to train today........fuck

[Kingquads]

anybody wanna comment??!?!?!?!?

[Kingquads]

fucking woke up late again.......

[Kingquads]

might just take a few days off.....

[scals]

Split looks good bro. Keep up the hard work. Enjoy the fight tonight.

[Kingquads]

just got back from the gym

i thought i was gonna do some chest so i did like 4 full sets of bench presses but the numbers were shitty so i said fuck that, today isnt my day for chest, then i tried to do back, i did some chin ups and i was like.....i dont feel like working out today......so yea im outa here

then i decided to do some arms, i always skip arm day for some reason so today was the day!!!

supersetted biceps and triceps togethere

barbell curl
65x10
85x10
95x8+2 partials

dumbbell curl alternating
15x10
20x8
25x8
30x8
35x8

preacher curl up the mountain and back down (im talkin bout the weight stack on the machine)

3x8-10 then drop set to 15,15,10,8,6

incline dumbbell curl superset with regular alt dumbbell curl
15x10
15x8


lying ez-bar skullcrusher
30x10
50x10
60x10
70x10
80x8 PR

dips
bw x 15
bw x 12
bw x 10 rested 10 sec then banged out 3 more

bench dips superset with one arm dumbbell skullcrusher

bw x 15 then 15 x 10 each side

Done.


this was the most insane pump i ever got....... my arms were just pumped period....oh my god.......wow!!!!!

gonna rest up tomomrrow

then monday ill prolly train delts, traps

[Kingquads]

arms are cramping up right now!!! love it!!!!

[Kingquads]

nice to see alot of lesnar haters on these forums haahahah

[Kingquads]

well tomorrow im prolly resting then tuesday i got a killer chest workout to deal with

[Firedrake]

Nice work, but bro, you need to get your program more consistent. Gotta love that cramp, though!

[Kingquads]

Nice work, but bro, you need to get your program more consistent. Gotta love that cramp, though!

what do you mean more consistent? ive been hitting everything

[Firedrake]

Yeah, but it's hard to keep track and pattern your muscles if you're random about it. Sometimes, the day you don't -feel- like working something, and force it anyway, is the day you get some amazing growth!

That was some amazing arm work -- what did you do last time you worked arms? How can you tell if you're making progress?

[Kingquads]

Yeah, but it's hard to keep track and pattern your muscles if you're random about it. Sometimes, the day you don't -feel- like working something, and force it anyway, is the day you get some amazing growth!

That was some amazing arm work -- what did you do last time you worked arms? How can you tell if you're making progress?

but the days i dont feel like working out are the days im pissed off and depressed, so if i worked out it will just result in a negative effect, idk its prolly just chest day, i never know what to do when chest day comes around

my arms are making progress, they look and feel bigger, ive been eating like a mad man this summer haha.....and its working!

[Kingquads]

most likely hitting chest tomomrrow......wait no....i am hitting chest for sure tomomrrow!!!

[Kingquads]

would anyone care to drop by my journey? hehe ive already dropped by yours!!

[Firedrake]

but the days i dont feel like working out are the days im pissed off and depressed, so if i worked out it will just result in a negative effect, idk its prolly just chest day, i never know what to do when chest day comes around

my arms are making progress, they look and feel bigger, ive been eating like a mad man this summer haha.....and its working!

On the other hand, buckling down and MAKING yourself do the work could mean a huge breakthrough.

Here's the split Rage has the bulkers doing for the contest -- I had a helluva time with the arm day this morning, and made new PRs on four of the exercises. Take a look and see if you see anything you like . . .

Only working sets are listed.

Day 1 - Arms:

Triceps pushdowns 2 x 10
Partial Dips weighted 2 x 10
Dumbbell Triceps Ext 2 x 10
Incline Dumbbell curls 2 x 10
Hammer Curls 2 x 10
Cable Curls 2 x 10
Abs

Day 2 - Quads, Hamstrings

Leg Extension-pre-exhaust 3 x 50/40/30
Leg Press 2 x 15
Squats 2 x 10
Lying Leg Curls 3 x 10
Standing Leg Curls 2 x 10

Day 3 - Off

Day 4 - Chest & Shoulders:

Barbell or DB Bench Press 2 x 10
Incline DB Flyes 2 x 10
Decline BB Press 2 x 10
Smith Military Press 2 x 10
Dumbbell Shoulder Press 2 x 10
Side Laterals 2 x 10

Day 5 - Back, Traps, Rear Delts and Calves:

Deadlift or T Bar Rows 2 x 10
Dumbbell Rows 2 x 10
Wide Grip Pull Downs 2 x 10
Bent Laterals 2 x 10
Barbell Shrugs 2 x 20
Calf Extensions 4 x 25
Calf Raises 4 x 25

Day 6 & 7 - Off

[Kingquads]

im back havent posted in a while


yesterdays chest workout

incline bench press 185x12 pr
bench press 185x11
dips 5x8-12

todays back workout was grueling!!!


pullups superset w/ straight arm pushdowns 20lbs x 10 each set
bw x 8
bw x 6 +1 partial

t-bar row chest supported superset w/ straight arm pushdowns 20lbs x 10 each set
1 35lb plate x 10
2 35's x 10
3 35's x 11+1 partial
4 35's x 5 sloppy reps
drop set to 2 35's 10 reps

barbell row (smith machine)
115x12
165x10
185x11

reverse barbell row (smith machine)
115x10
165x12
185x12+3 forced

dumbbell row (strict with full stretch)
65x10
70x8
75x8
85x8 PR

seated close grip row
100x10
140x10 PR
160x8 mutha fukin PR

ez-bar upright rows from hell
85x15
85x15
105x12+3 reps + 10 shrugs + 1 forced rep
105x8+3 forced + 11 shrugs drop set to 85x8+10 shrugs killer!!!!!!!!!!!!! PR haha.

seated calf raise
1 plate x 20
1+25lb x 15
2 plates x 15
2+25lb x 15
drop set to 2 plates x 15 drop set to 1 plate x 20 reps killer!!! (oh by the way, most plates i ever done on this thing was 5 plates for like 15 reps i think, im genetically gifted with huge calves)

seated calf press to hell

all these sets were done with no rest in between

190x15 drop to
170x15 drop to
150x15 drop to
130x15 drop to
110x15 drop to
90x20......

woooo drained!!!

wow what a workout!

and for my hard work i have a new fat ass vein on my left trap!!!!

bout 2 down 2 six dollar burgers and some white rice

[Kingquads]

gonna rest it tomomrrow then delts on monday or tuesday

delts are my weak point so i cant wait to give it all i got!

[Kingquads]

dam my biceps are pumped and my hands are ripped open! love it!

[prowrestler]

crazy volume

[Kingquads]

crazy volume

hell yeah i love it

thanks

[Firedrake]

Sweet! FEED that frickin' volume, and pump up a few MORE veins!

[Kingquads]

Sweet! FEED that frickin' volume, and pump up a few MORE veins!

hell yeah!!!

[Kingquads]

i wonder when Evan's training at the ABC will be up on MD

[Kingquads]

forearms are gonna be sore as hell i can already feel it

[Kingquads]

forearms are cramping like crazy

[Firedrake]

forearms are cramping like crazy

Then why are you on the keyboard? Let'em REST ferchrissakes . . .

[Kingquads]

i might do dumbbells with my incline presses this week, i notice a difference in each pec, one is more fuller than the other one (upper pecs)

[Kingquads]

sick video right here

http://www.youtube.com/watch?v=_GyTxf7lt1s

[Kingquads]

amazing

http://www.youtube.com/watch?v=xDulY9AJc_c

[Ironjaw]

how do you determine weight for ya smittys?? i never counted the bar as weight but i heard it does count towards the weight

[Kingquads]

how do you determine weight for ya smittys?? i never counted the bar as weight but i heard it does count towards the weight

i just pretend the smith machine is a free weight barbell with supporters, i dont really worry to much about the weight i just say the bar is 45 lbs just like a regular bar and what ever goes on is how much it is

[Ironjaw]

ight ye im prolly gunna count it as that as well thanx bro

[Kingquads]

ight ye im prolly gunna count it as that as well thanx bro

no prob thanks for stopping by

[Kingquads]

hell yeah my back is sore my calves are sore my forearms are sore my traps are sore and my whole delt is sore wtf? lol

i gota figure out this shoulder issue, i always have to skip shoulder day because either my chest makes it sore or my back makes it sore, i think im gonna combine shoulders with chest and then do rear delts AGAIN with back

[Kingquads]

planning to hit arms tomomrrow but idk depends, my left bicep is a little sore

due to my delt not responding to training it once a week on its own day ill be doing it like this


mon- arms
tues- rest
wed- chest,delts
thur-rest
fri-back, hamstrings, rear delts
sat-rest
sun-rest

still taking a break on training quads

[LittleMan55]

That was a good looking back day...

I dig the title of this thing too, so I'm in and will be around as much as I can. Preping for a show eats a lot of my time lately.

[Kingquads]

That was a good looking back day...

I dig the title of this thing too, so I'm in and will be around as much as I can. Preping for a show eats a lot of my time lately.

thanks man

[Kingquads]

todays a rest day tomomrrow ill start my split

gonna keep it simple with arms

itl prolly look like this


triceps

close grip bench press
lying skullcrusher
bench dips superset w/ db skulls or pushdowns
tricep dips

biceps

barbell curl
incline curl
preacher machine curl

[Kingquads]

my kitchen literally has no protein except milk and peant butter....lol

tomomrrow parents goin grocery so im hyped about that

ill have my diet in check and everything

training today would only mess up my schedule

my chest and shoulders are still a bit sore but tomomrrow i should be good to go

friday ill be doing some back

not sure if i want to have an arm day i might just do some basic tricep movements after my chest, shoulders and same thing for back, biceps

[Kingquads]

heres what im planning to do


day 1 arms (if recovered enough)

close grip bench press
lying skullcrushers
tricep dips

barbell curl
incline curl
preacher curl

day 2

day 3 chest, shoulders, triceps

incline bench press
bench press
weighed dips
dumbbell pullover

standing behind the neck press
military press
laterals

day 4 rest

day 5 back, biceps, hamstrings, glutes

pullups or pulldowns
t-bar row or barbell row
deadlift
dumbbell row

seated leg curl

day 6 rest

day 7 rest

[whosnexttt]

heres what im planning to do


day 1 arms (if recovered enough)

close grip bench press
lying skullcrushers
tricep dips

barbell curl
incline curl
preacher curl

day 2

day 3 chest, shoulders, triceps

incline bench press
bench press
weighed dips
dumbbell pullover

standing behind the neck press
military press
laterals

day 4 rest

day 5 back, biceps, hamstrings, glutes

pullups or pulldowns
t-bar row or barbell row
deadlift
dumbbell row

seated leg curl

day 6 rest

day 7 rest

looks solid you know what your doing, heal those quads up so you can start polishing those wheels again!!!!

[Kingquads]

looks solid you know what your doing, heal those quads up so you can start polishing those wheels again!!!!

yea i know haha

[Kingquads]

Just got back from a killer arm workout.


I always superset my tricep and bicep exercises.


warmed up with some pushdowns


for triceps

lying thick barbell skullcrusher
30x15
40x10
50x10
70x8
80x8

dips (my bodyweight is around 200 pounds)
bw x 15
bw x 10
bw x 10
bw x 8+2 partials rested 10 sec then 3 reps+5 partials

did some db skullcrushers to loosen up my elbows a bit more and a set of bench dips

overhead one arm dumbbell skullcrusher
25x15 each arm
35x6 each arm (right arm got 7 i think)



Biceps

Barbell curl
65x10
75x10
85x8
95x8
105x5+3 forced reps PR

Dumbbell curl
25x10 each arm
35x7 each arm
35x8 each arm

Preacher Machine Curl
5x10 last set a drop set of 12 reps

did some forearm work as well



i was going to do more tricep exercises but i was too pumped.....plus i get overtrained real easy

[Kingquads]

resting tomomrrow then got back,hamstrings on friday!!!!!!

[Kingquads]

hmmm what should i do for back this week?

[Kingquads]

man i go to everyones journey but nobody ever stops by mine....lol oh well time to get back to work!

[Kingquads]

hmmmm

[prowrestler]

nice arm work man

[Kingquads]

i think instead of back tomomrrow im gonna hit some chest, so my split will look like this, ill have 2 just in case i feel my delts need more work


delts are lacking so idk if i should have a shoulder day or just train them with chest

mon- delts,traps
tues- rest or arms,abs
wed- rest or arms,abs
thur- rest
fri- chest,abs
sat- back, hamstrings, calves
sun- rest

i might put delts with chest but idk

elbows are fucked up right now, prolly gonna start using the smith machine for my barbell presses

[Kingquads]

nice arm work man

thanks

[Firedrake]

Beautiful work yesterday -- keep pushing; keep consistent!

[Kingquads]

Beautiful work yesterday -- keep pushing; keep consistent!

thanks man i will!

[Kingquads]

cant wait to train tomomorrow

[K Stro24]

Im liking the looks of this, keep up the good work, sub'd

[Kingquads]

chest-

incline bench 3x8-12
bench press 3x8-12
dumbbell fly 3x8-10
dumbbell pullover 2x8-10
cable crossover 2x10-15

went pretty well

didnt post the numbers because im focusing on getting big not getting my ego even bigger

[Kingquads]

amini is great

[Pizzalamp]

chest-

incline bench 3x8-12
bench press 3x8-12
dumbbell fly 3x8-10
dumbbell pullover 2x8-10
cable crossover 2x10-15

went pretty well

didnt post the numbers because im focusing on getting big not getting my ego even bigger
goood very good!