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Skulll
02-23-13, 7:10 pm
So Today I’m going to start writing my "Wrath Path".

Basically is my path to reach Frank "Wrath" McGrath's state.

I know Traps should be with Back training but i have no time for 1 more training :/ so.. that was the best possibility (I think).

I saw a thing called "Microcycles" - basically form 1 week to the other we change the weights and the reps (so the body won't be accustomed)

3 Sets Each Exercise:

Week 1: 12-15 reps arms - 25-30 reps legs - less weight
Week 2: 9-11 reps arms - 20-24 reps legs - more than week 1
Week 3: 6-8 reps arms - 15-19 reps legs - more than week 2
Week 4: 3-5 reps arms - 12-14 reps legs - more than week 3

I don't know if this really works or not... my objective is to get bigger - more muscle size.

So I'm going to put my workouts here:

Chest, Triceps, Traps

- Chest:
- Normal Bench Press
- Declined Bench Press
- Inclined Bench Press
- Butterfly

- Triceps:
- EZ-Bar Skullcrusher
- Triceps Pushdown
- Close-Grip EZ-Bar Press

- Traps:
- Smith Machine Shrug
- I have one more but i don't know the name

Back, Biceps, Shoulders

- Back:
- Chin-Up
- Wide-Grip Front Lat Pulldown
- Bent Over Two-Arm Long Bar Row
- Deadlifts

- Shoulders:
- Dumbbell Shoulder Press
- Side Lateral Raise
- I don't know how to say... Cable Cross maybe

- Biceps:
- Standing Barbell Curl
- Cable Hammer Curl
- Hammer Curl

Legs, Abs:

- Legs:
- Seated Calf Raise
- Standing Calf Raise
- Squats
- Leg Press
- Lying Leg Curls
- Stiff-Legged Deadlift
- Leg Extension

What do you think? :)


Nuno "Skulll" Teixeira

Skulll
02-25-13, 4:41 pm
Chest, Triceps, Traps (3 sets * 3-5 reps)

- Chest:
- Normal Bench Press - 40kg
- Declined Bench Press - 41,5 kg
- Inclined Bench Press - 32,5 kg
- Butterfly Machine - 35kg

- Triceps:
- EZ-Bar Skullcrusher - 18 kg (i think)
- Triceps Pushdown - 20 kg
- Close-Grip EZ-Bar Press - 32 kg

- Traps:
- Smith Machine Shrug - 115 kg
- I have one more but i don't know the name - 80 kg

Left the gym with a hugeee pump in the pecs, normal pump in triceps and traps

Saeger
02-25-13, 4:53 pm
Welcome to the forum brother. This is the best place to be to soak up some info to maybe some day be at that level, good luck.

Skulll
02-25-13, 5:23 pm
Welcome to the forum brother. This is the best place to be to soak up some info to maybe some day be at that level, good luck.

Thanks for checking my "Wrath Path" ;)

I know it is brother, that's the reason I started writing my journey so I could have help along the way.

Skulll
02-26-13, 3:44 pm
Ok so today was the day after Chest, Triceps and Traps training.

I was sore big time in my triceps and traps mostly, couldn't feel so much in the chest during the day but when I got home started to feel more.

Today I made some stretches so improve blood flow, flexibility, prevent injuries, etc.

Bad day about eating... Woke up too late, couldn't have my first breakfast and didn't have time for my second snack.

Going to Dinner right now.

Thanks for Stopping by my "Wrath Path".

Skulll
02-26-13, 5:11 pm
I have a doubt about something....

I was thinking about buying one thing called: Fat Gripz

Ever heard of it? Do you use it? Do you think it is worth the money? Do you think they work? Recommend or you think nobody needs it?

Here is the website: http://www.fatgripz.com/?gclid=CO674_v91LUCFaLHtAodUk8AeQ

PS: Don't get distracted with the hot chick that starts to talk about it xD... actually hear her.

Saeger
02-27-13, 7:49 am
I have heard alot of guys say they like them but I have not personally used them. Here is a link to a post on here that should help.

http://forum.animalpak.com/showthread.php?40319-Fat-gripz

Aggression
02-27-13, 9:20 am
I use FatGrips randomly in my training. If grip strength is something you need/want, then picking them up would be good, if you have the extra green. Are they necessary? Absolutely not. But if you can swing it, they're fun to use. I have no specific times I use them. Most of the time, I see them at the bottom of my gym bag and think, 'Oh yeah, I have FatGrips, what can i use them with today?'

Skulll
02-27-13, 5:02 pm
I have heard alot of guys say they like them but I have not personally used them. Here is a link to a post on here that should help.

http://forum.animalpak.com/showthread.php?40319-Fat-gripz

Thanks for the link to the post... after consider it, I'm gonna buy them.

Skulll
02-27-13, 5:03 pm
I use FatGrips randomly in my training. If grip strength is something you need/want, then picking them up would be good, if you have the extra green. Are they necessary? Absolutely not. But if you can swing it, they're fun to use. I have no specific times I use them. Most of the time, I see them at the bottom of my gym bag and think, 'Oh yeah, I have FatGrips, what can i use them with today?'

Thanks for the answer... looks like I'm going to say 'Oh yeah, I have FatGrips, what can i use them with today?' too :P

Skulll
02-27-13, 5:08 pm
Back, Biceps, Shoulders (3 Sets * 3-5 reps)

- Back:
- Chin-Up - just my body weight - hard as hell if you make your body stiff (just the back moving)
- Wide-Grip Front Lat Pulldown - 50 kg
- Bent Over Two-Arm Long Bar Row - 42,5 kg
- Deadlifts - 40 kg

- Shoulders:
- Dumbbell Shoulder Press - 16kg
- Side Lateral Raise - 7,5 kg
- I don't know how to say... Cable Cross maybe - 22,5 kg (each side)

- Biceps:
- Standing Barbell Curl - 15 kg
- Cable Hammer Curl - 20 kg
- Hammer Curl - 7 kg

Skulll
02-27-13, 5:10 pm
I Don't know if you want me to start putting the weights in pounds instead of Kg.

If you do... just post something asking me to do it.

Thanks for Stopping by my "Wrath Path".

Skulll
02-28-13, 5:44 pm
Ok, so today was the day after Back, Biceps, Shoulders,

Stayed home... didn't have school today.

Slept a lot xD, went to my grandmother house... so I ate too much (you know grannys :P)

Felt some soreness... did my stretches and that's it for today...

Any question... just post.

Thanks for Stopping by my "Wrath Path".

Skulll
03-01-13, 4:02 pm
Legs and Abs (3 sets * 3-5 reps)

- Legs:
- Seated Calf Raise - 40kg
- Standing Calf Raise - 60 kg
- Leg Press - 90 kg
- Lying Leg Curls - 20 kg
- Stiff-Legged Deadlift - 30 kg
- Leg Extension - 20 kg

Really pushed myself today... even had to sit down cause I was dizzy.

Skulll
03-04-13, 4:12 pm
Chest, Triceps, Traps (3 sets * 12-15 reps)

- Chest: (Tried the HRT in the chest... fck... no strenght after the 3 exercises)
- Normal Bench Press - 35 kg
- Declined Bench Press - 37,5 kg
- Inclined Bench Press - 20 kg

- Triceps:
- EZ-Bar Skullcrusher - 15kg
- Triceps Pushdown - 15 kg
- Close-Grip EZ-Bar Press - 30 kg

- Traps:
- Smith Machine Shrug Front - 70 kg
- Smith Machine Shrug Back - 70 kg

Skulll
03-06-13, 4:49 pm
Back, Biceps, Shoulders (3 sets * 12-15 reps)

- Back:
- Chin-Up - 4 (damn i still suck at that)
- Close-Grip Front Lat Pulldown - 40 kg
- Did an exercise i actually dont know the name -.- - 45 kg
- Seated Cable Rows - 35 kg

- Shoulders:
- Dumbbell Shoulder Press - 16 kg
- Side Lateral Raise - 5 kg (xD)


- Biceps:
- Standing Barbell Curl - 15 kg
- Cable Hammer Curl - 27 kg
- Hammer Curl - 5 kg

Today I Started with the Biceps, then Back, then Shoulders.

Skulll
03-10-13, 2:39 pm
Legs, Abs: (3 sets * 25-30 reps)

- Legs:
- Seated Calf Raise - 30 kg
- Standing Calf Raise - 50 kg
- Leg Press - 85 kg
- Lying Leg Curls - 15 kg
- Leg Extension - 15 kg
- did 2 more exercises but don't know the names.

PS: sorry i could only post it 2 days later.

Skulll
03-20-13, 5:23 am
Sorry ppl, haven't posted in a while cause i currently haven't had much time...

I think i will be able to start posting again today.

Saeger
03-20-13, 7:52 am
Glad to here you're coming back. Don't forget deads on back days and squats on leg days, big movements that should not be neglected. Keep at it brother.

Skulll
03-20-13, 5:59 pm
Yeah.. sorry again for the missing days...

Glad to know that u are still with me saeger :)

Ok so today was back, biceps and shoulders day.

I am now starting on biceps, then shoulders, then back, cause i was getting too tired for the biceps at the end of training and couldn't do anything right...

so now is Biceps, Shoulders, Back - best for biceps, same results in shoulders and back.

Back, Biceps, Shoulders (4 sets * 6-8 reps)

- Back:
- Chin-Up - 6 reps :D (2 more than last time)
- Close-Grip Front Pulldown - 50 kg
- Wide-Grip Front Lat Pulldown - 45 kg
- Seated Cable Rows - 50 kg
- Did an exercise for the Lats but can't find it on internet... maybe some day i'll post a photo.
- Forgot to do Deadlifts (gonna do in LEG DAY, with my stiff-legged deadlifts)

- Shoulders:
- Dumbbell Shoulder Press - 18 kg
- Side Lateral Raise - 7,5 kg
- Normal-Grip Back Pulldown (don't know if its actually called that, its like wide-grip lats but instead of going to the chest, is in the back) - 40 kg


- Biceps:
- Standing Barbell Curl - 20 kg
- One Arm Cable Curl - 18 kg (each arm, ps: i think the numbers in the machine are wrong xD)
- Hammer Curl - 10 kg (each arm)
- One exercise that is very good for forearms, its like standing barbell curls but the hands instead of gripping in the low part, are in the top of the bar - 10 kg

So its going nice for me... seeing some gains, in strenght and in size also (not big but every bit is a winning :D)

Skulll
03-21-13, 2:15 pm
Seems like the trainings are working ;D

Today I saw two girl friends of mine that I haven't seen in a while, and they said: "Epa tas com mais cabedal", this means: "Uow, you are bigger (muscular way)" (difficult to explain correctly).

And yesterday at the gym, a guy came and asked me to tell him what my secret was for my biceps, cause they were on FIRE yesterday.... very pumped really.

So... Proud of myself xD

Skulll
03-22-13, 5:04 pm
Hi ppl, so today was my leg day :)

I am just a little upset cause Wrath hasn't come here yet but... what can you do? :)

I think there are few ppl in my gym that do legs xD

Chest Day - Full Gym
Back Day - Full Gym
Leg Day - They do another up part xD

NOOBS! xD


tryed going to 6-8 reps - 3/4 sets, did the deadlifts from the back day that i forgot.

- Legs:
- Seated Calf Raise - 50 kg
- Leg Press - 140 kg
- Leg Extension - 15 kg each leg
- Squats - 85kg (total - 42,5 in one side, 42,5 in the other)
- Lying Leg Curls - 15 kg each leg
- One similar to the lying leg curls - 20 kg each leg

Back:

- Deadlifts - 45 kg (total - 22,5 in one side, 22,5 in the other)

I think i didnt forget anything....

so... Leg Day :D

Keep coming to my "Wrath Path" :)

PS: Do u know any good exercises for the back of the shoulders?

Skulll
03-25-13, 5:35 pm
Chest, Triceps (4*3-5 reps)

- Chest:
- Normal Bench Press - 45 kg
- Declined Bench Press - 45 kg
- Normal Bench Press to the upper part of chest - 40 kg
- Butterfly - 70kg

- Triceps:
- Triceps Pushdown - 20 kg
- Triceps Pushdown 1 hand - 10 kg
- Triceps Pushdown but with the arm in a diferent position - 20 kg

Chest and Triceps day... removed the traps exercises cause i have no time for them... and i can always do them with back day.

Skulll
04-08-13, 6:25 pm
I AM SORRY AGAIN!

I have been quite busy....

I will post as much as I can but i dont promise i can come always...

I will try to make a post tomorrow about my training today :)

Skulll
04-09-13, 5:20 pm
YESTERDAY!
Chest, Triceps (4*9-11 reps)

- Chest:
- Normal Bench Press - 45 kg
- Declined Bench Press - 45 kg
- Butterfly - 65kg
- Butterfly with cables? pushdown - 22,5 kg each side
- Butterfly with cables? Pull - 22,5 kg each side

- Triceps:
- Triceps Pushdown - 20 kg
- Triceps Pushdown 1 hand - 10 kg
- Triceps Pushdown but with the arm in a diferent position - 15 kg

Traps:

Shrug with barbells - 24 kg each side
Shrug in machine - 75 kg

Skulll
04-10-13, 5:34 pm
10-04-2013

Biceps, Forearms, Shoulders and Back (3 sets - 9-11 reps)

Biceps:

- One Arm Cable Curl - 18 kg
- Hammer Cable Curl with Rope - 32 kg
- Standing Barbell Curl - 20 kg
- Cable Curl - 30 kg

Forearms:

- Hammer Curl (with barbell) - 10 kg
- Wrist curls (don't remember the weight -.-)
- Reverse Wrist Curls (don't remember the weight -.-)

- Back:
- Chin-Up - 6 reps
- Close-Grip Front Pulldown - 50 kg
- Wide-Grip Front Lat Pulldown - 50 kg
- Seated Cable Rows - 50 kg
- Deadlifts: 40 kg

- Shoulders:
- Dumbbell Shoulder Press - 18 kg
- Side Lateral Raise - 10 kg
- don't know the name :/ of 2 other exercises.