[lil_big_juniors_lil bro]

yep im er bruv spreadin newz. im goin boxin n e chance of a lift???

[lil_big_junior]

lol. lil brothers gota love em...gave him money for a cab. lol

[lil_big_junior]

its more simple than it looks

base exercises i use for mass building;

chest - flat bench
back - weighted pull ups
lower back - deads
legs - squats

monday, am - 1hr cardio, chest 4 exercises
pm - shoulders 3 ex, tri's 4 ex

tuesday, am - 1hr cardio, lats 4 ex
pm - bi's 3 ex, calves 3 ex

wed - rest day,
AB workout in morning weighted double crunches 40-50 mins

thursday, am - 1hr cardio, traps 3 ex
pm - lower back 4 ex,

friday, am - 1 hr cardio, chest 4 exercises
pm - full leg workout 4 ex

sat, off day AB workout same as wed

sun, 1hr cardio, lats 4 ex, full arm workout 4 ex tri's, bi's 4 ex

typical day for me

at home morning
1hr cardio before breakfast
breakfast
1hr weight training in the home gym
more food

3-5hrs work, meals 3,4, & 5 at work
1hr\1hr 20 min weight training at the gym
more food meals 6,7, throughout the rest of the night
meal 8 1hr b4 bed.

each of my workouts r no longer than 1hr 20mins. i only train abs on resting days, normally takes no longer than 50 mins.
most days i work from home so all of this fits in my agenda perfectly.
twice a week im at the office so on these days i tend to do cardio at work, just a general walk around a park in london before lunch.

typical day to day diet:
when i have time 1hr cardio
breakfast - 10-12 egg whites & tomatoes, mushrooms, 2 toast (rye bread)
snack 1 - 3 tinned tina with light mayo
training
snack 2 - turkey sandwich in rye bread & a shake
lunch - 4\5 chicken fillets, asparaggus, brochelli
snack 3 - 3 bannanas, pack of dried fruit
snack 4 - 2 fish fillets, & a shake
dinner - 4\5 chicken fillets & mashed potatoes or brown rice, with brochelli
training - 20mins into the session i take creatine mono with a carb drink or gatorade
snack 5 - 2 apples, 1 bannana, & a shake
bed
no sugar, only typical sugars in fruits

with a minimum of 7-8 litres of sugar free fluids daily

im always hungry throughout the day so i pick on mixed nuts n berrys & always got a couple packets of oatmeal or porridge lying around.

supplements:
ABC plus
multi-vitamin
EPA 1200mg X3
l-glutamine 500mg
l-arginine 500mg
taurine 500mg
dissicated liver X3
ecdysterone 250mg X3
monster food whey X3 servings
creatine mono
milk thissle
flax seed
calcium

dieting i simply just cut back on the portions n eat 4 meals a day rather than 8or more n do more cardio

current vital stats 5'8, 254lbs 9%bf

[bbdude]

Originally Posted by lil_big_junior

its more simple than it looks

base exercises i use for mass building;

chest - flat bench
back - weighted pull ups
lower back - deads
legs - squats

monday, am - 1hr cardio, chest 4 exercises
pm - shoulders 3 ex, tri's 4 ex

tuesday, am - 1hr cardio, lats 4 ex
pm - bi's 3 ex, calves 3 ex

wed - rest day,
AB workout in morning weighted double crunches 40-50 mins

thursday, am - 1hr cardio, traps 3 ex
pm - lower back 4 ex,

friday, am - 1 hr cardio, chest 4 exercises
pm - full leg workout 4 ex

sat, off day AB workout same as wed

sun, 1hr cardio, lats 4 ex, full arm workout 4 ex tri's, bi's 4 ex

typical day for me

at home morning
1hr cardio before breakfast
breakfast
1hr weight training in the home gym
more food

3-5hrs work, meals 3,4, & 5 at work
1hr\1hr 20 min weight training at the gym
more food meals 6,7, throughout the rest of the night
meal 8 1hr b4 bed.

each of my workouts r no longer than 1hr 20mins. i only train abs on resting days, normally takes no longer than 50 mins.
most days i work from home so all of this fits in my agenda perfectly.
twice a week im at the office so on these days i tend to do cardio at work, just a general walk around a park in london before lunch.

typical day to day diet:
when i have time 1hr cardio
breakfast - 10-12 egg whites & tomatoes, mushrooms, 2 toast (rye bread)
snack 1 - 3 tinned tina with light mayo
training
snack 2 - turkey sandwich in rye bread & a shake
lunch - 4\5 chicken fillets, asparaggus, brochelli
snack 3 - 3 bannanas, pack of dried fruit
snack 4 - 2 fish fillets, & a shake
dinner - 4\5 chicken fillets & mashed potatoes or brown rice, with brochelli
training - 20mins into the session i take creatine mono with a carb drink or gatorade
snack 5 - 2 apples, 1 bannana, & a shake
bed
no sugar, only typical sugars in fruits

with a minimum of 7-8 litres of sugar free fluids daily

im always hungry throughout the day so i pick on mixed nuts n berrys & always got a couple packets of oatmeal or porridge lying around.

supplements:
ABC plus
multi-vitamin
EPA 1200mg X3
l-glutamine 500mg
l-arginine 500mg
taurine 500mg
dissicated liver X3
ecdysterone 250mg X3
monster food whey X3 servings
creatine mono
milk thissle
flax seed
calcium

dieting i simply just cut back on the portions n eat 4 meals a day rather than 8or more n do more cardio

current vital stats 5'8, 254lbs 9%bf

good post

[rockyk86]

Originally Posted by lil_big_junior

its more simple than it looks

base exercises i use for mass building;

chest - flat bench
back - weighted pull ups
lower back - deads
legs - squats

monday, am - 1hr cardio, chest 4 exercises
pm - shoulders 3 ex, tri's 4 ex

tuesday, am - 1hr cardio, lats 4 ex
pm - bi's 3 ex, calves 3 ex

wed - rest day,
AB workout in morning weighted double crunches 40-50 mins

thursday, am - 1hr cardio, traps 3 ex
pm - lower back 4 ex,

friday, am - 1 hr cardio, chest 4 exercises
pm - full leg workout 4 ex

sat, off day AB workout same as wed

sun, 1hr cardio, lats 4 ex, full arm workout 4 ex tri's, bi's 4 ex

typical day for me

at home morning
1hr cardio before breakfast
breakfast
1hr weight training in the home gym
more food

3-5hrs work, meals 3,4, & 5 at work
1hr\1hr 20 min weight training at the gym
more food meals 6,7, throughout the rest of the night
meal 8 1hr b4 bed.

each of my workouts r no longer than 1hr 20mins. i only train abs on resting days, normally takes no longer than 50 mins.
most days i work from home so all of this fits in my agenda perfectly.
twice a week im at the office so on these days i tend to do cardio at work, just a general walk around a park in london before lunch.

typical day to day diet:
when i have time 1hr cardio
breakfast - 10-12 egg whites & tomatoes, mushrooms, 2 toast (rye bread)
snack 1 - 3 tinned tina with light mayo
training
snack 2 - turkey sandwich in rye bread & a shake
lunch - 4\5 chicken fillets, asparaggus, brochelli
snack 3 - 3 bannanas, pack of dried fruit
snack 4 - 2 fish fillets, & a shake
dinner - 4\5 chicken fillets & mashed potatoes or brown rice, with brochelli
training - 20mins into the session i take creatine mono with a carb drink or gatorade
snack 5 - 2 apples, 1 bannana, & a shake
bed
no sugar, only typical sugars in fruits

with a minimum of 7-8 litres of sugar free fluids daily

im always hungry throughout the day so i pick on mixed nuts n berrys & always got a couple packets of oatmeal or porridge lying around.

supplements:
ABC plus
multi-vitamin
EPA 1200mg X3
l-glutamine 500mg
l-arginine 500mg
taurine 500mg
dissicated liver X3
ecdysterone 250mg X3
monster food whey X3 servings
creatine mono
milk thissle
flax seed
calcium

dieting i simply just cut back on the portions n eat 4 meals a day rather than 8or more n do more cardio

current vital stats 5'8, 254lbs 9%bf

good lookin program, could you plz answer the following questions :

1)no. of sets per exercise?

2)rep range ?

3)how long have you been following this workout program?

4)does your workout program change while cutting?

5) u work on each body part(except legs and lower back) twice a week, would'nt that be considered overtraining?

thnx in advance

[flytrapcan]

God we even have the brothers into the talk here.

Persoanlly, and in the end it's all a personal arguments/positions here, I can't train everyday. After a couple of weeks of not rest I lose the focus and would rather go sleep. There's more to life than just the gym and the living tires you out. Now I'm an older dog so maybe it's my lack of youth that forces me to take a days rest.

if dorian yates can train 3-4 times a week n win olympia 6 times what can anyone else say otherwise...

Respect to Dorian, but natural athletes wouldn't get away with that.

[flytrapcan]

current vital stats 5'8, 254lbs 9%bf

Big lad - pics?

Are you posting as a natty?

That schedule makes me tired just reading it.

[Freak]

He has done 4 cycles in the past I believe but does not use anymore. Check out his avatar; that is his arm.

[lil_big_junior]

ok slightly more than 4 cycles cycles...lol. but havent juiced for 9 months...

got to around 245-250lbs natty b4 taking gear...

ive followed that particular programme for 2 maybe 3 years.

HEAVYS
sets 4 reps 6-8
ON CUTTING - LIGHTS
1 base exercise on heavys to maintain size b4 lights
ie...on chest day i'll do 4sets 4 reps on flat bench b4 pyramids

pyramids sets 3-7second breaks 2-10 10-2\or 2-20 & instead of 4 exercises i do 1-2
part from this my programme doesn't change, obviously i cut down on calories n the carbs...

i only train chest n lats twice a week, but only if i want to add a bit more size...same with arms. everything else i train once but full out intensity. after a day of squats i find it hard to walk the rest of the week...

[lil_big_junior]

Originally Posted by flytrapcan

Respect to Dorian, but natural athletes wouldn't get away with that.

thats true, but just wanted to point that out