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Thread: Prep for fall season 2012
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05-19-2012, 03:37 PM #1
Prep for fall season 2012
I gotta a lot of shows in mind. Will see where I end up. Being a European I can only do locals and no pro qualifier so it doesn't really matter how I do, but nevertheless would like to place the best I can obviously.
Something about me. 6'6" and today 250lbs. Kinda blew up after last shows so gotta bring it down again.
Today's training: Chest, shoulders, triceps, abs
Incline barbell press: 5x6-10
Flat machine press: 3x12
Incline fly: 3x12
Cable crossover: 4x12-15
Shoulder giant set rotation:
Seated side laterals 4x10-12
Seated bent over laterals 4x10-12
Seated dumbell front raises 4x10-12
Seated behind the neck smith press 4x6-12
EZ bar pullover and press 4x8-12
Bent over high pulley cable tricep press 3x12
superseted with
Triceps pushdown 3x12
Cable crunches 4x10
Lying side crunches 2x20 each side
Crunches 3x15
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05-19-2012, 04:20 PM #2
- Join Date
- Aug 2011
- Location
- Los Angeles, CA
- Posts
- 74
- Rep Power
- 3345
good shoulder and tri routine. Keep it up!
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05-19-2012, 05:54 PM #3
Thanks. I like to mix it up and go by feel a lot.
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05-20-2012, 08:38 AM #4
Yesterday evening 60 minutes cardio before bed.
Today's training: Back and biceps
Wide grip chins 3xmax
Close grip pull downs 3x10 last one drop set
Bent over barbell rows 3x6-10
Barbell shrugs 3x12 last one drop set of about 40 reps
Back giant rotation 3x10 of each exercise back to back
Standing (20 degree angle bent forward) dumbell row/shrug
Standing dumbell shrug
EZ bar high pulls all the way above the head
Seated rope rows
Dumbell pull over across the bench
Paralel grip pull ups 1xmax plus couple of negatives.
EZ bar 21's 4 sets
Preacher bench EZ bar curls 3x10-12
Standing alternate hammer curls 3x8
superset with
Seated incline dumbell curls 3x6
I'll have 30 minutes cardio before bed.Last edited by Daniel Minarsky; 05-20-2012 at 08:39 AM.
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05-21-2012, 05:07 AM #5
Today leg training. Not really most important bodypart in physique but still like to do them, cause I might do a BB class too, plus I like to train my whole body. My legs are twigs anyway cause I am such a skyscraper. 30 minutes cardio before bed today.
Legs
45 degree legpress 10x15-25
Leg extension 3x20-25
superset with
Squat 3x10
Leg extension 3x10 peak contraction and 1 burout set of 100 reps
Adductor machine 3x12
Stiff leg deadlift standing on a box 3x10-12
superset with
45 degree legpress feet high on platform 3x12
Lying leg curls 5x6-10 last set drop set
Calf raises on legpress 5x10-12
Abs
Incline crunches 3x20
Lying leg raises 3x10
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05-22-2012, 05:17 AM #6
No weight training today. Currently I train 3 on 1 off.
So today only 60 minutes morning cardio on empty stomach and 30 minutes cardio before bed.
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05-23-2012, 06:51 AM #7
Chest, triceps and abs today. Will do 30 minutes cardio before bed.
Smith Gironda neck press 5x8-12
Incline dumbell press 3x6-8
Incline dumbell fly 3x10-12
Dips 3xmax
superseted with
Seated chest press 3x12
Pec-dec 5x12
Pullover and press 5x6-12
One arm underhand across the body tricep pull down 3x10
Tricep pushdowns 4x8-12
Standing weighted cable crunches 5x8-12
Lying leg and hip raises 3x10
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05-23-2012, 05:01 PM #8
- Join Date
- Aug 2011
- Location
- Los Angeles, CA
- Posts
- 74
- Rep Power
- 3345
Glad to see you're still hitting the legs! I hate the "but they're covered up" excuse to avoid training them
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05-24-2012, 04:51 AM #9
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05-24-2012, 05:00 AM #10
Back and biceps today (I train about 8am about an hour after meal 1). I like training in the morning better then any other time. I feel it suites me better to get it done in the morning and then eat all day. I feel I recover better that way than if I would be training in the afternoon and have maybe just 2 meals after. Again 30 minutes cardio before bed.
Wide grip chins 4xmax
Bent over barbell rows 5x6-12 last set drop set
Chest supported dumbell rows to the chest 3x10-12
superseted with
Chest supported dumbell rows to the waist 3x8-10
Triset 3x10 of each exercise
Close grip pull downs
Seated wide grip rows
Seated underhand rows
Paralel grip chins 1xmax to squeeze whats left plus 3 negatives
EZ bar close grip preacher curls 5x6-10
EZ 21s 3 sets
Spider hammer curls 3x10
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05-25-2012, 06:49 AM #11
Shoulders, traps, little legs and abs today. 30 minutes cardio before bed will follow.
Seated dumbell press 5x6-10
Side laterals 4x10-12 last 2 sets drop sets
Rear delt machine 4x12
Giant set of 3x12 of each
Close grip EZ bar upright rows above the head
Wide grip EZ bar upright rows
Dumbell shrugs
Leg curls 10x10
Leg extensions 10x20
Seated calve raises 5x15
Weighted incline crunches 4x10 last set drop set
Incline crunches 2xmax
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05-26-2012, 03:32 PM #12
60+60 morning and evening cardio
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05-27-2012, 07:34 AM #13
Chest, shoulders, triceps today. 30 minutes cardio before bed
Smith machine Gironda neck press 5x8-12 last 2 sets drop sets
Chest triset
Pec-dec 3x12
Incline dumbell press 3x6-8
Incline dumbell fly 3x10-12
Chest giant superset. All seven sets done back to back to back
Cable crossovers 4x12-15
Flat dumbell press 3x6-8
Giant set shoulder rotation (4 sets back to back then break. 4 rotations)
Seated side laterals 4x12
Bent over seated laterals 4x10-12
Seated dumbell front raises palms up 4x10-12
Seated dumbell press 4x6-8 last set drop set
Pull over and press 5x8-12
Tricep push downs 3x8-12 last set drop set
One arm underhand across the body tricep pull down 3x8-10 last set drop set
Standing weighted cable crunches 5x8-12
Incline crunches 3x15 very slow reps
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05-28-2012, 04:51 AM #14
Back and biceps. 30 minutes cardio before bed will follow...
Wide grip chins 3xmax
Back compound triset (3 exercises back to back without any rest holding on to the same bar)
Bent over barbell rows 5x5-12
Partial deadlift 5x5-12
Barbell shrugs 5x5-12
Close grip pull downs 3x10-12 last set drop set (2 drops)
superseted with
Seated cable close grip rows 3x10-12 last set drop set (2 drops)
Incline bench chest supported one arm dumbell rows 3x12 (very slow)
Paralel grip chins 1xmax plus 3 negatives
EZ bar preacher bench curls 4x7-12
Standing alternate hammer curls 2 giant sets of 5 actual sets up and down the rack back to back
Low incline seated dumbell curls
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05-29-2012, 04:53 AM #15
Legs and abs. 30 minutes cardio before bed will follow
Leg extension 10x6-20 last set drop set
Sissy squats 3x12
45 degree legpress 5x20 (10 reps super deep with legs wide, 10 reps legs close together little bit higher)
45 degree legpress 1x100 one burnout set
Leg extension 1x100 one burnout set
Those 100 rep sets are killer. By rep 70-80 quads were full of burning lava it seemed...
Adductor machine 3x12
Stiff leg deadlift standing on a box 4x8-12
Lying leg curls 5x6-10 last set drop set (4 drops)
Ab triset (3 rotations)
Lying crunches 3x20
Left side crunches 3x15
Right side crunches 3x15
Had to do abs before calves cause my legs were shaking and hams burning I could not do calves straight after...
45 degree legpress calve raises 5x15
Hyperextensions 3x10-12
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