[digink]

Originally Posted by Rocky

My green tea is just supermarket job. Didn't realise it "aided metabolism" Christ - if mine gets any faster I'll be 65lbs by the end of the month!

:lol:

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Tried the new workout today, worked pretty good even though today wasn't a strength day:

Chest/Back/Shoulders:

Chest:
DB Incline Press: 70lbx8-4x4sets very intense and using 1 1/2 hypertrophy style
DB Incline Flyes: 30lbx10-5-5 40x8-4-4 50x6-3-3 (rest-pause)

Back:
T-Bar rows: 1platex16 2platesx16 3platesx14 4platesx10 3platesx12
Widegrip Chins: BWx10-5-5 BWx8-4-4 BWx6-3-3

Shoulders:
BB Military Press: 95x12 (1 1/2 hyper) 115x8(1 1/2 hyper) 135x8
BB Standing Lateral Raise: 95x12x2sets
Side Laterals w/ superset of rear delt laterals: 30x12x2sets 30x14x2sets(rear)

[Diesel]

i thought about doin a split like this...you'll be my ginnie pig for a month or so

[Banshee20]

Oh wow! That looks like an interesting split. Looking forward to seeing how it goes for you digink. :)

[digink]

thanks, I think it will be a decent switch up for a while.

I have to see how the switches for the diff days between strength and hypertrophy like I did today workout.

Diesel i'll let you know how it goes in a few weeks.

[Rocky]

Excuse my ignorance - whats hypertrophy style? Thought I knew most things about this stuff now(well read them at least). Still, Every day's a school day!

[digink]

Originally Posted by Rocky

Excuse my ignorance - whats hypertrophy style? Thought I knew most things about this stuff now(well read them at least). Still, Every day's a school day!

very fast paced with different styles of executing the reps such as 1 1/2 where you bring the weight down, half way up, then down, then fully up for one rep and then rest pause where you do a certain number of reps, stop for about 10 seconds and go right back at it.

Just the opposite of what you'd do on a strength day. If you wanna know more let me know and ill find you a link to read up on it.

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Legs/Arms(strength):

Back Squat: 135x12x2sets 185x10 225x8x3sets 275x6 315x6
Leg Press: 360x10x3sets
SLDL(went light): 135x10x4sets
Close Grip BP: 185x4x6sets
Arm Wrestling Curls(dumbbells): 50lbx4x6sets

[Diesel]

whats arm wrestling curls?

[Rocky]

Originally Posted by digink

very fast paced with different styles of executing the reps such as 1 1/2 where you bring the weight down, half way up, then down, then fully up for one rep and then rest pause where you do a certain number of reps, stop for about 10 seconds and go right back at it.

Just the opposite of what you'd do on a strength day. If you wanna know more let me know and ill find you a link to read up on it.

Ta for the info! Might give it a crack - variety is the spice of life!

[digink]

Originally Posted by Diesel

whats arm wrestling curls?

One arm curl seated, Ill post a pic of it if I can find it.

BTW I forgot to add on that page but I also did calves.

Seated Calf Raises: 90x20 140x16 160x14 140x14 90x18

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Chest/Back/Shoulders(Strength):

Flat DB Press: 100lbsx4-6x6sets 80x10
Machine straight arm Flyes: 135x14x2sets
Bent over BB Rows: 135x16 185x6x6sets
Seated Cable Row Narrow Grip: 120x14x2sets
Single Arm DB Shoulder Press: 50lbx10x2sets 60x6 55x6x2sets
DB Forward Laterals: 30lbx10x2sets

[digink]

Legs/Arms(hypertrophy)

everything is intense with small pauses inbetween sets

Squat: 135x12x2 185x10x2 225x8 225x10
Leg Press: 360x14x3sets
Leg Curl: 110x12x3sets
Seated EZ Bar curl: 75x12x3sets
Seated DB hammer curls: 30x10x3sets
Dips: BW+75lbx12-14x3sets
Cable Rope Pushdowns: 4 sets varied weight

forgot to do forearms so gonna do them on my day off a little tomorrow.

[digink]

When I go in the gym today I will be switching back to the 2 day on 1 day off split with no more then 2 body parts a day. When I was doing the full body in 2 days and 2x per week last week I can honestly say it did not feel as good as doing what I did before so I feel its better to switch back. I dunno with so few exercises its hard to really hit some muscle groups hard and I feel my body works better with the 2 on 1 off with like 2 muscles per day.