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Shoulders
Warm up - Shoulder press 3 x 20, 20 and 10 Shoulder press: 4 x 7 seated lat raise: 4 x 10 Bent over lat raise: 4 x 12 Incline shrugs: 4 x 10 Shrugs: 3 x to failure |
Back and Biceps
Warm up - Seated rows 3 x 20, 17 and 10 Seated rows: 4 x 6 Close grip pulldowns: 4 x 6 Seated rows(palms facing): 4 x 6 Wide grip chins: 3 x to failure Straight arm pulldowns: 3 x 10 Alternate dumbell curls: 2 x 6 Alternate dumbell hammer curls: 2 x 6 Barbell curls: 2 x 6 Double biceps cable curls: 1 x down the rack Job done! |
that back is gettin a lot of reps:)
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Chest and Triceps
Warm up - Dumbell press 3 x 20, 15 and 10 Incline dumbell press: 4 x 8 Chest press: 3 x 6 Incline chest press: 3 x 8 Cable crossovers: 3 x 16 Dips: 3 x to failure EZ bar pushdowns: 3 x 12, 10 and 8 Cable kick backs: 3 x 10 Job done! |
Legs(Quads)
Leg extension: x 10 Leg press: x 10 Leg extension: x 10 Lunges: x 10 each leg One giant superset repeated 5 times plus one warm up set |
Just started Kalpa Pharma Sustaxyl 350 at 1400mg per week, will be bumping it up to 2000mg per week from week 3.
I'm looking forward to this as Sus is my all time favourite, However it is normally the most painfull for me so I will keep you updated |
Chest and Biceps
Warm up - chest press 3 x 20, 20 and 10 Chest press: 4 x 6 Incline chest press: 3 x 6 Incline dbell flyes: 3 x 6 Cable crossovers: 4 x 16 V-bar curls: 2 x 6 Hammer curls: 2 x 10 Body drag: 2 x 6 Double biceps curl: 3 x to failure |
Back
Warm up - Close grip pulldowns 3x 20, 20 and 10 Close grip pulldowns: 4 x 6 Seated rows(Palms facing): 4 x 10 Wide grip pulldowns: 3 x 8 Straight arm pulldowns: 3 x 10 Job done! |
Shoulders and Triceps
Warm up - Shoulder press 3 x 20, 20 and 10 Shoulder press: 4 x 7 Lat raises: 3 x to failure Superset with Bent over lat raises: 3 x to failure Front dumbell raises: 3 x 12 Dumbell shrugs: 3 x 15, 15 and 12 Dips: 3 x to failure Pushdowns: 3 x to failure Single arm triceps extensions: 3 x to failure |
Chest
Warm up - Incline chest press 3 x 20, 20 and 10 Incline chest press: 4 x 10 Chest press: 4 x 8 Cable crossovers: 4 x 16 |
Back
Warm up - Close grip pulldowns 3 x 20, 20 and 10 Close grip pulldowns: 4 x 6 PB Wide grip pulldowns: 4 x 6 Seated pulley rows: 4 x 8 PB Bent over rows(Down the rack): 5 x 6 Straight arm pulldowns: 3 x 8 PB Three personal bests, well pleased Job done! |
Legs
Warm up - leg extension, leg press and leg extension Leg extension: x 10 Leg press: x 10 Leg extension: x 10 Lunges: x 16 The above is all one set with no rest in between each exercise The above is done for 4 sets. Seated leg curls: Down the rack x 2 sets Job done! |
Shoulders
Warm up - shoulder press 3 x 20, 20 and 10 Shoulder press: 3 x 8 Lat raises: 3 x 10 Bent over lat raises: 3 x 6 Dumbell shrugs: 3 x 12 |
Been out of the gym for 2 months with a messed up wrist, back in tomorrow so will be updating as normal.
I am starting a new program and cycle The program can be found here: https://www.hypermuscles.com/f69/pow...772/#post22302 My cycle is as follows: Sustanon 350 - 700 to 1050mg per week Primobolan at 800mg per week Turinabol tabs at 50mg per day for 30 days I may use T4 and Clen towards the end of the cycle and I'm also thinking about adding Equipoise. |
Chest and Triceps
Warm up - Bench press 2 x 30, 2 x 15 Bench press: 4 x 5 Incline bench press: 3 x 12 Dumbell press: 3 x 12 Pec deck flyes: 1 x 40 Close grip bench press: 2 x 5 Seated french press: 2 x 12 Over head cable extensions: 1 x 40 Feel the burn!! Job done |
Back and Traps
Warm up - Bent rows 2 x 20 and 15 Bent over rows: 4 x 5 Dumbell rows: 3 x 12 Wide grip pulldowns: 3 x 12 Seated pulley rows: 1 x 32 Barbell shrugs: 2 x 5 Dumbell shrugs: 2 x 12 Power shrugs: 1 x 40 |
Shoulders and Biceps
Warm up - Shoulder press 2 x 20 Seated shoulder press: 4 x 5 Arnold press: 3 x 12 Barbell front raise: 3 x 12 Lat raises: 1 x 40 Preacher curls: 2 x 5 Barbell curls: 2 x 12 Close grip barbell curls: 1 x 40 |
Chest and Biceps
Warm up - Pec dec flyes 2 x 20 and 15 Pec dec flyes: 4 x 10 Bench press: 4 x 6 Incline bench press: 2 x 5, 1 x down the rack. Dumbell flyes: 3 x 12 Cable crossovers: 3 x to failure Cable curls: 3 x to failure Dumbell curls: 2 x to failure Job done! |
Back
Warm up - Wide grip pulldowns 2 x 20 Wide grip pulldowns: 4 x 6, 6, 5 and 4 Close grip pulldowns: 4 x 6 T-bar rows: 3 x 6 Dumbell rows: 3 x 6 Machine rows: 4 x 6, 6, 5 and 3 Great workout, well pumped!! |
Quads
Warm up - leg extension, leg press and leg extension Leg extension: x 10 Leg press: x 10 Leg extension: x 10 Lunges: x 16 The above is all one set with no rest in between each exercise The above is done for 6 sets. Job done! |
Shoulders and Triceps
Warm up - Upright rows(V bar) 3 x 12 Upright rows(V bar): 3 x 12 Front raises: superset with Bent over lat raises: 3 x 12 each exercise Dumbell shoulder press: 3 x 12 Close grip bench press: 3 x to failure Overhead cable extensions: 2 x 12 Pressdowns: 2 x to failure Job done! |
Hams and Calves
Warm up - Seated leg curls 2 x 20 Seated leg curls: 4 x 12(last part of motion only) Lying leg curls: 4 x 12(first part of motion only) Single leg curls: 4 x 15, 12, 8 and 4(full range of motion) Seated calf raises: 3 x to failure Hurt like hell! |
Chest and Biceps
Warm up - Chest press 2 x 20 Chest press: 4 x 6 Incline chest press: 4 x 6 Machine flyes: 4 x 12 Preacher curls: 4 x 6, 5, 4, 3 Dumbell hammer curls: 3 x to failure Dumbell curls: 2 x to failure |
Back
Warm up - Close grip pulldowns 2 x 20 Close grip pulldowns: 4 x 6 Wide grip pulldowns: 4 x 6 Machine rows: 4 x 5 Machine dumbell rows: 4 x 5 each arm Straight arm pulldowns: 3 x 10 Job done! |
Quads
Warm up - leg extension, leg press and leg extension Leg extension: x 12 Leg press: x 10 Leg extension: to failure Lunges: x 16 The above is all one set with no rest in between each exercise The above is done for 6 sets. Job done! |
First day of DoggCrapp!
Couldn't wait to get in the gym this morning! Warm up Then Incline Smith machine presses 11-15 rest-pause Military presses 11-20 rest-pause Lying triceps extensions 15-30 rest-pause Front wide-grip pulldowns 11-15 rest-pause T-bar rows 10-12 Job done! |
A couple of sets warm up before each working set.
Seated dumbbell curls 11-20 rest-pause Barbell wrist curls 10-20 Leg-press toe presses 10-12 Seated leg curls 15-30 rest-pause Leg presses 4-8 20 |
Flat-bench barbell presses 11-15 rest-pause
Medium-grip upright rows 11-15 rest-pause Close-grip bench presses 11-20 rest-pause Rack deadlifts 6-9 9-12 Close-grip pulldowns 11-15 rest-pause |
Barbell drag curls 11-20 rest-pause
Cable reverse curls 2 x 20 Seated calf raises 1 x 12 Lying leg curls 15-30 rest-pause Hack squats 4 x 8, 8, 8 and 20 |
Hammer Strength chest presses 11-15 rest-pause
Smith machine shoulder presses 11-20 rest-pause V-bar pushdowns 11-20 rest-pause Hammer Strength 11-15 rest-pause underhand pulldowns Close grip(palms facing) T-bar rows 4 x 10 |
Chest and Triceps
Warm up - Incline bench press 1 x 20 and 1 x 15 Incline bench press 1 x 20 rest pause Hammer strength press 1 x 28 rest pause Dumbell flyes 1 x 32 rest pause Seated french press 1 x 26 rest pause Seated dumbell extension 1 x 35 rest pause Job done! |
Back and Biceps
Rack deadlifts 1 x 10(singles) T-bar rows 1 x 40 rest pause Chins 1 x 30 rest pause Dumbell curls 1 x 25 rest pause Barbell curls 1 x 25 rest pause |
Shoulders, Traps and Forearms
Seated shoulder press 1 x 20 rest pause Arnold press 1 x 18 rest pause Bent over lat raises 1 x 25 rest pause Dumbell shrugs 1 x 22 rest pause Seated forearm curls 1 x 40 rest pause Job done. |
Chest and Triceps
Bench press 1 x 28 rest pause Incline bench press 1 x 24 rest pause Machine flyes 1 x 30 rest pause Over head cable extensions 1 x 30 rest pause Pushdowns 1 x 26 rest pause |
Apart from the obvious intensity CC do you find this method any better than the others you have tried?? The GVT etc...
Sent from the darkest region of my brain!! |
Quote:
I think it's excellent, It's sort of similar to the Dorian Yates one set all out routine, I have never been in so much pain the morning after a workout, It's great and it does the job, to me it's better than GVT(never thought I'd say that) Rest pause is an excellent way of training. |
You've probably posted an detailed explanation of rest pause training on here, I'll get a gander at it when i find it!!
Sent from the darkest region of my brain!! |
there's one on ere somewhere mate, dfwtp also put one up about it
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Back and Biceps
Rack deadlifts 3 x 10, 8 and 7 T-Bar rows 1 x 40 rest pause (close grip, palms facing) Wide grip pulldowns 1 x 29 rest pause EZ bar cable curls 1 x 35 rest pause Dumbell curls 1 x 24 rest pause |
Shoulders, Traps and Forearms
Seated shoulder press 1 x 25 rest pause Arnold press 1 x 24 rest pause Barbell shrugs 1 x 22 rest pause Reverse machine flyes 1 x 30 rest pause EZ bar wrist curls 1 x 40 rest pause |
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