[rdobson]

Originally Posted by under construction

supersets are great but as far as your training goes dont do anything from "now on", Training should be changed every so often to keep your body guessing and hypertrophy coming. Your WOs are still looking good just remember variety of styles, set, rep, schemes will keep you growing.

I plan on changing my routine or maybe even my split soon...I heard every 12 weeks....is that too long?..what is hypertrophy ?

[under construction]

hypertrophy is the technical term for muscle growth or expansion. 12 weeks is fine if you like it.

[rdobson]

whats up everyone..I woke up late today and i was kinda tired and I thought my session was gonna be bad...it started kinda rough but after a few sets I don;t know if its the creatine kicking in or what but i had so much energy and I did twice as many reps on a few things than I ever have

Chest/Triceps/Traps/Abs

Bench press
1x20 40lbs
1x12 108lbs
1x9 116lbs
1x7 128lbs

Pullovers
3x12 40lbs

Dumbell Flyes
2x12 60lbs
1x10 60lbs (30 each arm all)

Over Head tri ext.
1x12 30lbs
1x5 40lbs
2x12 30lbs

Dumbell Shrug
2x25 60lbs
1x19 60lbs

Leg raises
3x25

I couldn;t believe I could do so many DB flyes.It felt good. I started gettinga apin in my traps while I was doing the shrugs so I stopped before I got to 25 on he last set. Other than that I felt great.

later

[rdobson]

I'm in a hurry so I'll get this over with LOL

Biceps/Shoulders/abs

Barbell Curls
1x15 40lbs
1x12 60lbs
1x7 76lbs
1x9 60lbs
1x10 68lbs

Bent over con curls
1x12 30lbs
1x11 40lbs
1x10 40lbs

Hammergrip Curls
1x10 60lbs
1x8 60lbs

Arnold Press
2x12 60lbs
1x10 60lbs

Barbell Military Press
1x12 60lbs
1x10 80lbs
1x9 80lbs

Superset
Front dumbell raise
Bent over lateral raise
3x12 30lbs (15 each arm)

Crunches
3x25

[MikeNYY420]

I prefer changing every 8 weeks because my gains usually slow after that, but since your relatively new to lifting you can prolly go a little longer. I see that you've been doing some of the same weights for a few workouts now I try to up the weight every work out. Like 2 chest days ago I was benching 140 for 9 reps last time I did 145 for 9 next time I'm gonna try 150 for 9. If you don't push yourself you will only maintain and not gain. Wow that rymed haha. Always train to failure for best results. I'd say next tiem you do bis and delts up the weight on everything that you did laswt time for 10 reps or more. Even if you only get 6 or 7 reps. I was gaining slow for a while and I started eating about 100 more carbs and the gains jumped right up.
Well I'm going off to do bis as well so train hard man.

[MikeNYY420]

P.S. change rep ranges and order of exercises frequently every other week or so. But you don't have to redo everything (exercises, split that type of big stuff) till 8-12 weeks.

[rdobson]

whats up guys...today i just wans't motivated...i hate leg/back day...(read my post in the training section). I don;t knwo I had alot on my mind..I had a tress fall over on to my garage the other night when it stormed bad and me and the old lady have been arguing , I don;t know..I lost concentration while doing the calf raises so I did some with my body weight at work cause I felt bad

oh well here is the little i did

Back/legs

Bent over rows
3x12 128lbs
1x10 128lbs

Deadlift
1x10 116lbs
1x12 128lbs
1x8 128lbs

One arm rows
1x12 30lbs
2x12 40lbs

Calf raises
2x25 128lbs
5x50 body weight

[rdobson]

Oh...I ordered a 20 pound bar off ebay to hold me over till i can get a full olympic set cause it looks liek i will havta wait until tax time next year to get one....so with the better bar (250lbs max compaired to my 130lbs max) I can go get some 45lb standard plates I shouldn't be close to 250 on anything by tax time exceot maybe some leg stuff so it should work out nice....

[rdobson]

Well it finally happened...in the middle of doing Bench Press i bit off more than I could chew, couldn't get the bar back up had to lay it on my stomach and bounce up to get it off me and I bent the bar....sucks. Good thing I just ordered one off ebay. Those hollow cheap shitty bars should never be used, even for a beginner...there dangerous!!! So I may be without a bar for awhile...hopefully they ship that thing out soon.

Chest/Triceps/Traps/Abs

bench press
1x20 40lbs
1x12 116lbs
1x7 128lbs

Dumbell Bench press
3x15 60lbs

Pullovers
3x12 40lbs

Dumbell Flyes
1x12 60lbs
1x10 60lbs
1x7 60lbs (30 each all)

Overhead tri Ext
1x12 30lbs
1x5 40lbs
2x12 30lbs

Dumbell Shrug
3x20 60lbs

Crunches
3x25

[rdobson]

I just realized I forgot to post yesterdays workout. I'm taking today off casue I had to cut down the tree that fell on my garage. That was a workout in itself.

Shoulders/biceps/forearms/abs

Arnold Press
4x12 60lbs

Superset
front dumbell raise
bent over lateral raise
3x12 30lbs (15 each arm)

Alternating dumbell curls
2x12 30lbs each
1x8 30lbs each

Bent over Con Curls
1x12 30lbs
1x12 40lbs
1x11 40lbs

Hammer Grip Curls
1x12 60lbs
1x8 60lbs (30 each)

Wrist curls
3x10 30lbs each arm

Crunches
3x25

Broomstick twists
5x50

Side bends no weight
5x50

[MikeNYY420]

Weights are looking good for the flies... Oh man sorry to hear about the tree falling on your garage that really sucks. As for your workout just try to stay focused the best you can, I also get help for some fast rhythmic breathing for each set. You've lost a good amount of weight and some bodyfat so that's gotta help some. Your bis shoulder and forearm workout looks really solid, for abs if you have somethign you can hang off the do some hanging leg raises those are good.

[rdobson]

Haven't had time to update this everyday...I'm still doing my routines just been working alot of hours and been too tired to do this....take care

randy