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View Full Version : Train like a Freak...GROW like a Beast - Journey



AnabolicBeast23
08-18-09, 3:48 am
This is my first thread posted.....Ive been seriouslly lifting for about 10 monthes now (2 month break) and will continue to train liek a FREAK! Ive learned alot about training, N adding muscle mass. I went from weighting 155 lbs 10 monthes ago to 202 lbs current...6 foot even 13 % BF...still an amatuer, love the passion for lifting, Certified personal trainer, love pushin fuuckkin weight. Check back for some BAD ASS intense ass workout routines my weekly split is as follows....(5 Days on strait, 1 day off, resume 5 days on strait)

Monday-Chest
Tues-Back
Wed-Shoulders
Thurs-Arms
Friday-Legs
Saturday-Rest
Sunday-(Resume 5 day cycle in order) Chest, Mon-Back, Tues-Shoulders, Wed-Arms ETC...

Allows a 5 day rest between each muscle group per workout, which is perfect for me, I feel like Im missing out or losing muscle pumps or fullness only hitting each muscle group once a week with same day routines. My goal is to be 205 lbs, with 8 % BF, shredded, ripped, and jacked by next summer.

Today was shoulder day, tomorrow arms...shoulder routine was as follow.....

Dumbell shoulder presses - 1 warm-up + 4 (dropsets)/8-12 reps - Drop set weight 20-30%
45 lbs db x12 (warm up), 55's/12 reps, 60's/12 reps, 65's/10 reps, 70's/8 - Drop set each

Front lateral raises - 3 (sets)/8-12
20 lbs db x12, 25's/10, 30's/8

Side lateral raises - 3 (sets)/8-12
20's/12, 25's/10, 30's/8

Rear delt machine (Reverse pec-dec) 3 (sets)/8-12
120/12, 135/10, 150/8

Wide-grip upright rows (on smith mchine) - 4 (sets)/8-12
80 lbs (on smith barbell) x 12, 90/10, 110/8, 120/8 - Minimal help on last 2 reps

Shoulder Shrug machine - 3 (sets) 12 reps/3 45's plates on each side

Felt great when i was done, I try to keep workouts no longer then 90 mins...1-2 hours at very most...DOwn to share information with others who got the heart n passion and switch/share up workout routines...All INPUT and advise is welcome....Arms tomorrow will have my w/o posted...IF interested I have a BAD ASS 8 week chest workout routine...supose to add 2 inches onto your chest within 8 weeks routines will be posted, I recommend you try this chest workout Im on week 4 and fuckking love it!

AnabolicBeast23
08-18-09, 7:48 pm
Bad ass INTENSE 8-week chest workout...I highly recommened trying and following this routine 8 chest workouts is all it takes....New routine every 2 weeks, he first two routines are listed, lemme know what u think...

WEEK 1 & 2 (1st routine) - "Rest/Pauses"
^IMPORTANT^
*Sets do not include warm up sets, do as many as needed but never to failure. Now for every exercise set, except for the "Decline power push up" select a weight in which u can do 6 reps of, but instead only do 2-3 reps. Rack the weight, take 15 second break, Preform another 2-3 reps. (Called Rest-pause technique) Do 4 total segments (4 rest/pauses) per set..Intense workout really try it tellme what u think....

Decline power push up 5(sets)/6 reps...60 second break (Push-up position with feet up on a bench liek incline) Do push up motion down, then explode upwards pushing yourself off the ground as high as you can, land on hands and repeat for 6 reps...kinda irritates the wrist but not bad

*Flat bench 4(sets)/2-3 reps

*Machine chest press 4/2-3 reps

*Incline cable pullover 4/2-3 reps - Take incline bench to cable pulley, hook up strait bar to a low pulley (3rd setting from the ground) lay on incline bench with strait bar pulley behind you, simply preform a Dumbbell pull over motion with cable

*Seated Underhand press raise 4/2-3 reps - On smith machine get in position of a seaated chest press, grip the barbell underhand grips, shoulder width apart, press up wards similar to a chess press (You will really feel these in your pecs, as you'll find you use your chest to press upwards in that position)


WEEK 3-4 (2nd routine) - "Drop Set's"

*Doesnt include warm-up sets, do as many as needed but dont take warm-ups to muscle failure. Pick a weight which you can reach muscle failure with in rep range..instead of endeing the set drop the weight 20-30% and continue to muscle failure...drop weight again 20-30% and do the same, take 2-3 mins rests between sets...3 drop sets per set

*Incline Dumbbell press 3(sets)/8-12 reps

*Flat bench dumbbell flyes 3/8-12 reps

*Machine chest press 4/8-12 reps

*Incline cable pullover 4/8-12 reps

*Weighted dips 4/8-12 - Could not even use weight, chest was way to ripped up!