The schoolyard log

jump2theball06 · 03-20-2007, 12:32 AM

Tryin to put on some serious weight with one of my buddies, heres what we did, please leave some feedback on if this is enough or anything

Monday: Chest

Bench 3 sets 10,8,6
Dumbbell flat bench 10,8,6
Incline dumbbell 10,8,8
Flys 3x10

Mygeeto · 03-20-2007, 04:34 AM

wat did u warm up with? i would do the barbell presses after the dumbbell ones

jump2theball06 · 03-20-2007, 02:46 PM

I dont warmup, is that really bad??? if so could I get some suggestions on what some good warmups are?

Mygeeto · 03-20-2007, 04:44 PM

not warming up has potential for injury, especially on the big 3 (Sqaut, Dead, Bench). what most of us normally do is a few lighter sets of a similar exersize before we go on and do our heavier sets with our compound moves. for chest generally i warm up with 3x20 of machine presses

jump2theball06 · 03-20-2007, 11:54 PM

Ok, me and my buddy jus did legs, we did, with a warmup or 3x20,

Squats, 10,8,6
Leg Press 10,8,8
Leg Extensions 10,10,10
Deadlifts, 10,8,10
Hamstring Curls 10,10,10
Calve Press 10,8,8

So far so good??

Mygeeto · 03-21-2007, 03:57 AM

yep it looks good

jump2theball06 · 03-22-2007, 04:29 AM

arite, tonight, we did,

warmup, pullups 3x10
Lat Pull downs 10,8,8
barbell rows, 10,10,8
One arm dumbell rows, 10,8,8
Seated Rows 10,10,12

jump2theball06 · 03-24-2007, 06:56 PM

sorry i missed a couple of days guys but, thursday was shoulders and it was something like,

Seated shoulder press barbell, 8,6,6
Arnold Press 10,8,8
Shrugs 10,10,8
Front Lat Raises 10,8,8
Side Lat Raises 10,8,8

And yesterday did arms

Straight bar curls 10,8,8
Seated Incline Curls, 10,8,8
Preacher Curls, 10,8,6
Skullscrushers 10,8,8
Rope Pulldowns 10,8,6

Hows that look for a first week to gaining some serious mass?

**bbdude** · 03-25-2007, 03:42 PM

Mygeeto is absolutely right, u need to warm up...

**kenney** · 04-08-2007, 10:10 AM

i warm up with a light set so that i can get at least 30reps and do some stretching

**bbdude** · 04-08-2007, 10:42 AM

i warm up with a set of 20-25... slow reps so the blood flows...

Viethulk4 · 04-08-2007, 01:26 PM

I don't like to warm up much, so I do the minimum. 3 x15. Doesn't take your energy away, and dont get sore. Or ya can build up to your weights, like do 25 rep with light weights, 20 rep with heavier weights, and then 15 with a little heavier. Get a lot of blood in, so ya should be all ready for the heavy weights