pre contest split 12 weeks out

Tech · 06-25-2005, 01:39 PM

if any of you wanna joke, spam, talk shit...go to the Misc section

Training logs for for just that, your training...so unless your criticism is constructive, please don't post

thanks

pickle · 08-29-2005, 11:00 PM

Well i didnt compete... Losing weight is harder then i thought as a fat guy and i havent posted for a while:P ...dunno what ill aspire for now. Im currently trying to get off my training wheels for a bench press doing (120kgs for reps want to do 130kgs) and my deadlift 1rep max without straps is 200kg. i reckon my deadlift is all legs cause i can squat 200 to parralel and 160 to the floor no worries. so yeah if i post a program it will just be what im doing to try and get stronger. Im giving up on bodybuilding for the time being. I dont have the genes. i think ill get back into rugby. im at about 105 kilos and i saw a nutritionist looking to help me drop waist size. ooo lar lar. Ill post current photos for u to critque and my strength program soon. Cheers pickle.

pickle · 08-29-2005, 11:16 PM

pictures if i can remember how to link:P

mele421 · 08-30-2005, 12:02 AM

Quote:

Originally Posted by pickle

Well i didnt compete... Losing weight is harder then i thought as a fat guy and i havent posted for a while:P ...dunno what ill aspire for now. Im currently trying to get off my training wheels for a bench press doing (120kgs for reps want to do 130kgs) and my deadlift 1rep max without straps is 200kg. i reckon my deadlift is all legs cause i can squat 200 to parralel and 160 to the floor no worries. so yeah if i post a program it will just be what im doing to try and get stronger. Im giving up on bodybuilding for the time being. I dont have the genes. i think ill get back into rugby. im at about 105 kilos and i saw a nutritionist looking to help me drop waist size. ooo lar lar. Ill post current photos for u to critque and my strength program soon. Cheers pickle.

Your not fat...it easy. All you need to do is eat clean.

mele421 · 08-30-2005, 12:05 AM

:nudes or

Banshee20 · 08-30-2005, 12:07 AM

You are one thick dude Pickle, you look good!!Best of luck in whatever you choose to pursue. :Banane47:

pickle · 09-23-2005, 11:25 AM

Strength/Volume program
Every upper body muscle is hit twice per week. Calves twice a week.
Day 1
Back (strength), Rear deltoids (volume), calves (volume high reps)
Day 2
Chest (strength), biceps (volume)
Day 3
Shoulders (volume) Triceps (strength)
Day 4
Quads (Volume) ,hamstrings (Volume), calves (Volume slow positives slow negatives)
Day 5
Biceps (Volume), Triceps (Volume) Forearms (volume)
Day 6
Chest (volume) Back (volume)
Day 7 rest.

ABs are hopefully most days, Just instinct training yeah yeah!

pickle · 09-23-2005, 11:27 AM

5% theory = each proceeding week increase the weight used by 5% for one less rep, however upon week 4 decrease week 3s weight by 5% and do 6 reps. I.e week 1 100 kilos for 4 sets of 6, week 2 105 kilos for 4 sets of 5 , week 3 110.5 kilos for 4 sets of 4 ,week 4 105 kilos for 6 reps. because reps and weight always change it is hard to plateau!

Day 1
Back (strength)
Chin ups:- 2 warm up sets followed by 4 sets of 6 ,5,4 (5% theory)
Bent over rows:- 4 sets of 6,5,4 (5% theory)
Cable rows:- 4 sets of 6 with forced reps, negatives.
Dead lifts:- 2 warm up sets 4 sets of 3-4 80%1rm, 1 set of 90% 1rm 1 set of 1rm.
Rear Deltoids (volume)
bent over laterals:- 4-5 sets pyramid up weight for less reps. 15,12,10,8,6 rest pause 15 secs. Until reps complete.
Lower cable pulley rear fly:- 4-5 sets pyramid up weight for less reps. 20,18,15,12,10. rest pause 15 secs. Until reps complete.
Calves (volume high reps)
Standing calf raise (or alternative)
5 sets of 25,25,20,15,15 2 second positive 2 second negative rest pause 10 seconds then finish rep range.
Seated calf raise or alternative
5 sets of 25,25,20,15,15 2 second positive 2 second negative rest pause 10 seconds then finish rep range.

Day2
Chest (strength)
Flat bench barbell press- 2 warm up sets followed by 4 sets of 6,5,4 (5% theory)
Incline Barbell Press- 10,5,3,1,1,1,1,1,12 reps
Dumbell flat bench fly-2 warm up sets followed by 4 sets of 6,5,4 (5% theory)

Biceps (volume)
Dumbell curls- 5 sets 15,10-12,8-10,6,6 10 second rest pause if cant make rep range
Incline curls- 5 sets 15,10-12,8-10,6,6 (4/6 second negative, 2 second positive) 10 second rest pause if cant make rep range
Concentration curls- 5 sets 15,10-12,8-10,6,6 10 second rest pause if cant make rep range

Ill post the other days when i could be bothered to plan them... actually writing them takes thought. Obviously I havent started to implement yet :P

pickle · 10-03-2005, 07:34 AM

today i did back strength with rear deltoid volume and calves weighed myself at the end and im 104 kilos 12% body fat.

Chinups wide grip
1 warm up set of 15 half my weight
1 warm up set of 10 bodyweight
4 sets of 6 added weight 12 kilos
3 sets of 4 negatives added weight 42 kilos

bent over rows
4 sets of 6 100-120 kilos

Cable rows negatives 6 second negative
240 pounds 4 sets of 6

Deadlift
1 warm up set of 6 60 kilos
1 warm up set of 6 130 kilos
4 sets of 3 on 160-170 kilos
1 set of 1 on 190 kilos

Rear deltoids fly Low cable pulley 5 sets pyrmiding up weight utilising rest pause 10-15 seconds if didnt get rep range
15,12,10,8,6

bent over dumbell fly 5 sets pyrmiding up weight utilising rest pause 10-15 seconds if didnt get rep range
15,12,10,8,6

5 sets of 25 standing calf raise pyrimiding weight and using a lot of rest pause upto 600 pounds.

I heard my back pop on the deadlifts on the first rep on 190 i wanted to go for 3 but i stopped on 1 because of that. It was a good session despite this. I mean i feel sore.