Back

Pull ups 6 x 6

Wide grip pulldowns 6 x 6

Bent over rows 6 x 6

Straight arm pulldowns 6 x 6

Nautilus back extension 6 x 6


20 to 30 seconds rest between sets.
60 seconds rest between exercises.

Arms

EZ bar cable curls 6 x 6

EZ bar wide grip pushdowns 6 x 6

Nautilus bicep curls 6 x 6

Nautilus tricep extensions 6 x 6

Rope cable hammer curls 6 x 6

Dips 6 x 6

Forearm wrist curls 6 x 6

20 seconds rest between sets.
No rest between exercises.

This was excellent, the pump was agonizing!

Legs

Hack squat 6 x 6

Leg press 6 x 6

Lying leg curls 6 x 6

Standing calf raises 6 x 6

20 to 30 seconds rest between sets.
60 to 90 seconds rest between exercises.

dude thts balls out right there my friend.. lol have a great friday my friend..
THE 67

Shoulders/Traps

Seated shoulder press 6 x 6 (failed at 5 on last set)

Side lat raises 6 x 6 (failed at 5 on last set)

Front raise 6 x 6

Reverse pec dec 6 x 6

Face pulls 6 x 6


20 to 30 seconds rest between sets.
60 seconds rest between exercises.

you must be going through your wo's pretty quick huh with very little rest breaks between sets... :) is this hypertrophy training??? looks good but the shortss breaks would kill me...lmao.. imma 6 to 8 rep man myself.. it seems to be doing me ggood as well... THE 67

hey cc what r face pulls??

Here you go

Chest

Incline bench press 6 x 6 (failed at 5 on last set)

Flat dbell bench press 6 x 6 (failed at 5 on last set)

Pec dec flyes 6 x 6

Cable crossovers 6 x 6

20 to 30 seconds rest between sets.
60 seconds rest between exercises.

hey cc u have any wo vidoes of u working out... i have this image in my head of a monsta freak lifting ungodly weight.. lol

Back

Chins 6 x 6

Bent over rows 6 x 6

Wide grip pulldowns 6 x 6

Straight arm pulldowns 6 x 6

Dbell rows 6 x 6

Nautilus back extensions 6 x 6

20 to 30 seconds rest between sets.
60 seconds rest between exercises.

Legs

Hack squats 6 x 6

Leg press 6 x 6

Lying leg curl 6 x 6

Lunges 6 x 6

Seated calf raise 6 x 6

30 seconds rest between sets.
60 to 90 seconds rest between exercises.

Shoulders/Traps

Seated machine press 6 x 6 (failed at 5 on the final 2 sets)

Side lat raise 6 x 6

Front raise 6 x 6

Reverse pec dec 6 x 6

Face pulls 6 x 6

20 to 30 seconds rest between sets.
60 seconds rest between exercises.

do u sit down when u lat raise & front raise cc?

No, standing lat raise and front raises bro

Arms

EZ bar cable curls 6 x 6

Dbell curls 6 x 6

Nautilus bicep curls 6 x 6 (had to drop the weight on the last set to get 6)

Close grip bench press 6 x 6

Nautilus triceps extensions 6 x 6 (had to drop the weight on the last set to get 6)

V-bar pushdowns 6 x 6

Reverse grip body drag curls 6 x 6

20 to 30 seconds rest between sets.
60 seconds rest between exercises.

Chest/Abs

Incline bench press 6 x 6 (failed at 5 and 4 on last 2 sets)

Dbell bench press 6 x 6 (failed at 5 on last set)

Pec dec flyes 6 x 6

Cable crossovers 6 x 6

Ab machine crunches 6 x 6

20 to 30 seconds rest between sets.
60 seconds rest between exercises.

Legs

Hack squat 6 x 6

Leg extension 6 x 6

Seated leg curl 6 x 6

Standing calf raise 6 x 10

20 to 30 seconds rest between sets.
60 seconds rest between exercises.

hack squats are always one manuver tht ive ran from.. i really need to learn how to enjoy them.. :):)

My knees ain't great after years of heavy normal squats and I find hack squats a lot more comfortable now

there was this guy tht i knew awhile back tht he had the same problems as u in the squat area.. and he said tht he gets on the hacksquat machine and he he reverses himslef on the machine and does squats tht way and said tht he was able to squat again... but im sure tht u probobly knew about tht one.. just wanted to mention tht.. but he could of been full of shit ...loll u never know peeps theses days..

Reverse hack squats are excellent, you don't need as much weight and they really hit you hard, Thats one exercise that I would recommend

Back

Pull ups 6 x 6

Reverse grip t-bar rows 6 x 6

Medium grip pulldowns 6 x 6

Straight arm pulldowns 6 x 6

Nautlius back extensions 6 x 6

20 to 30 seconds rest between sets.
60 seconds rest between exercises.

would you mind?
 

Hey cc, would you mind posting the weight used for that last workout? Just curious how much the big guys here are lifting:D
lol

That 6x6 means 6 sets of 6 reps right?

Hey dude, yes 6 x 6 means 6 sets of 6 reps.

I don't post my weights up bro, I lift to my capabilities and push from there, it really is not important what others are lifting.

Shoulders/Traps

Seated shoulder press(machine) 6 x 6 (failed at 5 and 4 and the last 2 sets)

Front raise(cable) 6 x 6

Side lat raise 6 x 6

Reverse pec dec 6 x 6

Face pulls 6 x 6

20 to 30 seconds rest between sets.
60 seconds rest between exercises.

hmmm
 

My bad, do you know what you can do for 6 on the 6th set from experience/knowledge of self or is there a somewhat reliable way to figure this for starting out? Just dont want to try it and atart failing by the 2nd or 3rd set. The 5 day you posted is still going great but I figure in another month or two ill switch it up
thanks cc

hey toon.. speaking on cc,s behavlf i would recommend tht u find ur 1RM amd once u have established tht 1RM then do 80 to 85 % of the 1RM.. and start form there.. and either add or drop 10 pounds until u find the disired weight for ur body bro.. hope tht this works.. and im sure tht if cc has anything to addd to tht he will throw it up here... good-luck bro and never say the word I CANT !!! because you are a champion in the making.. :)

13uie67 is almost right but ideally you want to start with 60 to 70% of your 6 rep max.
It sounds low but remember there is only 20 to 30 seconds between sets and 1 minutes rest between different exercises.

thts right i forgot about your crazy short rest periods... lmoa.. see thts why ur the king of this and im the pawn,.... lol :):):)

thanks guys
 

I have the page saved for later should be alright to do after pct right?

what r u talking about toon after pct???

I'm currently doing a Different program that cc posted but after another month or two ill switch it up. In 5 weeks ill start pct. Most of what I've been reading has said that too intense of a workout during or right after pct could lead to muscle loss/over training. I could definitely be wrong but that's how I interpreted it. Let me know what you guys think

first of all toon you need to realize tht there really isnt no such thing as overtrainng !!!!!!! ONLY UNDER EATING..if you train hard you have to eat hard.. u should always realize tht you should ingest more into ur body then taking out.. tht means you need to eat more of what ur expelling form your body.. thts what leads to over training because people train (workout) harder then they eat,, this is why the loose mass.. yes it is possible to loos some mass after pct, but thts expected simply because u stopped using gear.. !!!!! but if u want to keeps the greater part of ur gains u really need to keep up the hard eating.. BOTTOM LINE.. the intensity can come down a bit but not to much.. you still want to keep training hard to keep u in the intense mode.. and the muscle endurance.. because if u dont use it you loose it.. ITS ALL ABOUT THE DIET BRO ..... THIS SHOULD BE A VERY IMPORTANT STAPLE IN UR TRAINING FOR YOU.. im sure cc will jump in on this as well.. good-luck with everything bro.. :)

^^what he said^^

Keep training hard, and keep eating right.
You need to be able to make gains off cycle as well as on cycle.
The chances are that you're going to see better gains when on, but if you get into thinking that you can only move forward while on cycle, then you'll be setting yourself up to fail.

To keep your gains you must keep the weight and intensity the same

Very well, I trust that you guys know better than me. I definately won't fall into the no gear no gain but I'm loVing the assistance!
Thanks for the info guys

Just keep ur head down and ur views towards learning learning learning more & more about this sport and ull acheive great things bro... :)

Legs

Smith machine squats 6 x 6

Leg press 6 x 6

Lying leg curls 6 x 6

Lunges 3 x 12

Seated calf raise 6 x 6

20 to 30 seconds between each set.
60 to 90 seconds between each exercise.

pussy





lmao only messing
do you have feet bit forward as in to turn it into hack squat

No I have a hack squat machine for hack squats!
I do normal squats in a smith because of my fucked up knees.

I'm officially inviting you to come and train legs with me.........................pussy