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  #76  
Old 15-10-2012, 05:42 PM
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Re: Training log - share your routines!

Here is my workout tis morning:-

Mixture of arms and shoulder exericses.

Here is an example of shoulder at smith m/c.
300 reps on my front deltroit using light wts.
Break even 10 reps each with 10secs rest interval.

😁😁😁
  #77  
Old 15-10-2012, 06:34 PM
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Re: Training log - share your routines!

Are u on steriods? Why u need 300 reps?
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  #78  
Old 15-10-2012, 06:58 PM
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Re: Training log - share your routines!

below is my current routine i'm follow from jeff seid and lazar angelov. so credits to them.

Supplements (brand i'm currently using):
Opti-men multis (Optimum Nutrition) [note: will try Orange Triad from Controlled Labs after i complete this bottle]
Whey protein (Dymatize)
Creatine monohydrate (Prolab)
Glucosamine + chondroitin + MSM (Guardian )




Monday: Chest
Super Set:
Incline Bench: 4 sets of 10, 8, 8, 6
Incline Fly’s: 4 sets of 10, 10, 8, 8

Single Set:
Cable Cross Overs: 4 sets of 15, 10, 8, 8

Super Set:
Dumbbell Flat Bench: 4 sets of 10, 8, 8, 6
Dips: 4 sets to failure

Super Set:
Incline Bench Machine: 3 sets of 10
Pushups: 3 sets to failure

Single Set:
Pullovers: 3 sets of 15


Tuesday: Back/Abs
Single Set:
Deadlifts: 4 sets of 15, 10, 8, 6

Super Set:
Bent Over Rows: 4 sets of 12, 10, 8, 8
Chainsaws: 4 sets of 12, 10, 10, 8

Super Set:
T-Bar Rows: 4 sets of 12, 10, 8, 8
Wide Grip Pull Ups: 4 sets to failure

Single Sets:
Weighted Sit Ups: 4 sets to failure
Hanging Leg Raises: 4 sets to failure
Side Bends: 4 sets to failure
Side Crunches: 4 sets to failure



Wednesday: Legs
Single Set:
Squats: 5 sets of 15, 10, 8, 6, 4

Super Set:
Front Squats: 4 sets of 12, 10, 8, 8
Hack Squats: 4 sets of 12, 10, 8, 8

Single Set:
Leg Press: 4 sets of 10, 8, 8, 6

Single Set:
Standing Calf Raises: 4 sets of 15


Thursday: Shoulders/Abs
Tri-Set:
Dumbbell Shoulder Press: 4 sets of 10, 8, 8, 8
Alt. Front Lateral Raises: 4 sets of 12, 10, 8, 8
Side Lateral Raises: 4 sets of 12, 10, 8, 8

Super Set:
Arnold Press: 3 sets of 10, 8, 8
Cable Upright Rows: 3 sets of 8-10

Super Set:
Bent Over Lateral Raise: 3 sets of 8-10
Upright Rows: 3 sets of 12-15

Single Set:
Shrugs: 4 sets of 15

Single Sets:
Weighted Sit Ups: 4 sets to failure
Hanging Leg Raises: 4 sets to failure
Side Bends: 4 sets to failure
Side Crunches: 4 sets to failure


Friday: Arms (i have 2 variations of an arms day that i follow)
Super Set:
Barbell Curls: 4 sets of 10, 10, 8, 8
Incline Bench Skull Crushers: 4 sets of 12, 10, 8, 8

Super Set:
Machine Curls: 4 sets of 8-10
Pushdowns: 4 sets of 8-10

Super Set:
Incline Curls: 4 sets of 8-10
Kickbacks: 4 sets of 10-12

Super Set:
Concentration Curls: 4 sets of 8-10
One Arm Extensions: 4 sets of 10-12

OR
Close Grip Bench Press: 4 sets of 8
Tricep Pushdowns: 4 sets of 8
EZ Bar Skullcrusher: 4 sets of 10
Tricep Kickback: 4 sets of 12
EZ Bar Curl: 4 sets of 8
Wide Grip Curl: 4 sets of 8
Hammer Curl: 4 sets of 8
Concentration Curl: 4 sets of 12

Saturday: Off
Rest

Sunday: Off
Rest
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  #79  
Old 15-10-2012, 07:49 PM
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Re: Training log - share your routines!

Quote:
Originally Posted by royalblood View Post
below is my current routine i'm follow from jeff seid and lazar angelov. so credits to them.


Are you a professional athlete?

Sibei FIT.
  #80  
Old 15-10-2012, 07:59 PM
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Re: Training log - share your routines!

Quote:
Originally Posted by Reoxy View Post


Are you a professional athlete?

Sibei FIT.

ahh no la bro. although i follow the same routine, the weights i use are of course lighter than what those fitness models use.

i train for aesthetics. just looking good in the mirror makes me happy
i'm around 10-12% bf now.trying to get to around 6-7% but its hard! so many yummy food in singapore..

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  #81  
Old 15-10-2012, 08:07 PM
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Re: Training log - share your routines!

Quote:
Originally Posted by royalblood View Post
i train for aesthetics. just looking good in the mirror makes me happy
i'm around 10-12% bf now.trying to get to around 6-7% but its hard!
I think 10-12% look better than 6-7%.. from the pictures.

I like the pictures of 25% and 30% also... Women one of cos..
  #82  
Old 15-10-2012, 08:19 PM
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Re: Training log - share your routines!

Quote:
Originally Posted by BoinKING View Post
Are u on steriods? Why u need 300 reps?
I am not on juice lar...
This is usually my routines when doing cardios, 200reps onwards.
If I am lifting heavy on that day, of cos not 200 reps lar..just pyramid up.
😊
  #83  
Old 15-10-2012, 08:24 PM
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Re: Training log - share your routines!

Quote:
Originally Posted by Reoxy View Post
I think 10-12% look better than 6-7%.. from the pictures.

I like the pictures of 25% and 30% also... Women one of cos..
It is not easy to get single digit % bf.
Moreover it is bad for the body if the whole year ur lean or on mass.
Most bodybuilder have off season too.
  #84  
Old 15-10-2012, 08:25 PM
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Re: Training log - share your routines!



This is my dream gym...
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  #85  
Old 15-10-2012, 08:26 PM
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Re: Training log - share your routines!

Quote:
Originally Posted by handcell View Post
I am not on juice lar...
This is usually my routines when doing cardios, 200reps onwards.
If I am lifting heavy on that day, of cos not 200 reps lar..just pyramid up.
��
Cardio? You do know that it burn very little calories, compared to 30 mins of brisk walking?
Unless you're specially conditioning towards a movement of a sport.

Latic acid build up - burn, doesn't equate to the amount of energy used for a movement.
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  #86  
Old 15-10-2012, 08:29 PM
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Re: Training log - share your routines!

Quote:
Originally Posted by BoinKING View Post
Cardio? You do know that it burn very little calories, compared to 30 mins of brisk walking?
In bb term, doing cardios with wt is doing high reps.
Branch warren will sit on the smith mc doing his deltroit for 3000 reps with only 30kg of wts!
And it can really make u sweat alot even doing 200reps.
  #87  
Old 15-10-2012, 08:32 PM
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Re: Training log - share your routines!

you do know what goes behind the scene?
lol lets take those routine with a stringe of salt.

I mean lets be honest, even after killing yourself for 1/3 of his routine, you'll never get 1/3 of his mass and physique.. bad genetics or missing enhancements? You decide.

if you want, go look up the routines of natural bodybuilders..nothing insane compared to those juiced up ones.

http://forum.bodybuilding.com/showth...hp?t=135025731

Also sweat =/= energy expansion

I lost alot of weight in the cold of oz, but I walked on average 15-20km a day
I didn't break alot of sweat mate.
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  #88  
Old 15-10-2012, 08:38 PM
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Re: Training log - share your routines!

Quote:
Originally Posted by BoinKING View Post
you do know what goes behind the scene?
lol lets take those routine with a stringe of salt.

if you want, go look up the routines of natural bodybuilders..nothing insane compared to those juiced up ones.
Of cos we as natural cant compare to those really juiced up one d lar. 😊
Just curious about how they train... Really like a beast!

Go natural is the best! Eat more solid foods and throw in a bit of supplements will do. Most impt is diet and recovery.

Cheers bro!
  #89  
Old 15-10-2012, 08:39 PM
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Re: Training log - share your routines!

Quote:
Originally Posted by Reoxy View Post
I think 10-12% look better than 6-7%.. from the pictures.

I like the pictures of 25% and 30% also... Women one of cos..
Don't pretend hol, you forgot to say your hands like the 50% one....
  #90  
Old 15-10-2012, 08:40 PM
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Re: Training log - share your routines!

Quote:
Originally Posted by handcell View Post
with only 30kg of wts!
Hello.. 30Kgs is Only meh...
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