[Mygeeto]

LEG DAY:
45 degree Leg Press: 15-25 reps for 3 sets
seated Leg press: 20-30 reps for 1 set
sissy squats: 12 reps for 2 sets
seated claf raise: 20 reps for 3 sets
standing calf raise: 15 reps for 3 sets


Arm day:
Wide and narrow grip preacher ez-bar curls: 1 set each at 15 reps
side ways unilateral D/bell preacher curls: 1 set each for 10-15 reps
D/bell Hammer curls: 2 sets at 3-6 reps
Reverse B/Bell Curls: 2 sets at 60-10 reps
Uninlateral Cable curls: 1 set each for 15 reps
Unilateral reverse cable curls: 1 set each for 15 reps

Tricep pushdowns: 3 sets for 10 reps
Rope pushdowns: 2 sets for 12-15 reps
Tricep extentions: 1 set for 10 reps
Tricep presses: 2 sets for 8 reps

Back day:
Chins
Deadlifts: 2 sets at 15 reps
Seated Narrow grip rows: 3 sets at 10 reps
bent over wide grip B/Bell rows: 2 sets at 10 reps
D/bell shrugs: 2 sets at 10 reps
Wide grip pulldowns: 2 sets at 15 reps
Narrow grip pulldowns: 2 sets at 8-12 reps

Chest Day:
Incline B/bell bench press: 3 sets for 10-15 reps
flat D/bell bench press: 3 sets for 10 reps
D/bell flyes: 2 sets at 15-20 reps
Cable flyes: 3 sets for 15-25 reps

Delts:
side lateral d/bell raises: 2 sets for 10 reps
Front d/bell lateral raises: 2 sets for 10 reps
Overhead presses: 2 sets at 8-12 reps
Revers cable crossovers: 2 sets at 15 reps

Abs:
Decline sit ups: 2 sets at 10-15 reps
captains chair: 2 sets at 8-12 reps

there...thats how i used to train before going heavy duty the mike mentzer way, though i still use many aspects of the old routines in conjunction with my new one

[Mygeeto]

remember this was on a spilt- workout...nobody could do all this in one day

i kept the order of stuff mixed up for the obvious reasons

[hypocrisy86]

Looks good bro, Hows the overall progress you've noticed lately since you started training.

[Mygeeto]

progress is very good...my legs and forearms are my best bits, but im having trouble with me abs
overall im doing better than expected..im eating clean, im working out smart, im planing everything so its all good to go...

but damn abs..i aint got none..i cant see em..there hard enough but im not altering my diet just for them so thier clearly visible.

it may take just a bit more time for results to come thorugh the way im going but if you, or anyone has any pointers or tips that could help it would be great

[hypocrisy86]

Whats your diet intake?

Oh btw i cant see my abs either but it doesnt bother me lol.

I was at school, and asked 3 people to sock me as hard as they could 5 times in the gut.

This one guy freaked out cus i didnt even budge when he did all 5.

[Mygeeto]

well, this is just commin off the top of me head so ill try and keep it as legit as i can.

physical milk. 1 litre carton per day, each hour i will take in roughly 1/10 of it

in the morning:
i have wheat bix or sustain, depending on whats availiable. with low fat milk
a banana

now im still a student (year 11) still so this gets tricky for me.

at the start of recess (10:40am) i have a small salad, and at the end (35 minutes later) i have 3 plain rice cakes

when lunch time starts at 12:50pm i have a large glass of water and a wholegrain samwitch with letus, cheese, and eggs (whole)
and at the end an hour later i have another 3 rice cakes

and at the end of school, at 3:30pm, i have a mixed fruit juice from the nearby supermarket.

and then whatever me mum makes me for dinner

[TrueOutlaw]

good luck bro

[Mygeeto]

ok tomorow im gonna do something..something really big and bad for my chest as it is lagging like old granny tits
because, no matter the cost, i will prevail, but im not sure how im gonna break the plateu im on

once you have reached *positive* muscular failure, which is better to carry on a set to fire up more muscle fibres?
Statics
neggative
partner assisted forced or X reps
partials
drop sets

[Rocky]

Your routine looks good. Credit for doing the higher reps, especially on legs. But I definately think you'll benefit from dropping the reps and increasing the weight!

With regard to your abs, your diet looks pretty low in carbs and protein so it can't be excess food. The only thing I can suggest is to up the cardio a little and increase your ab training to twice per week. Try standard crunches and leg raises to hit both the upper and lower abs.

Also, for that extra "intensity" on chest day - personally I think chest exercises lend themselves well to forced reps and drop sets! Good luck with your new routine man! Keep up the good work!