Cycle journal

[needtogetaas]

flat barbell bench
1x5
1x5
1x5
1x3
1x8 drop set.


Incline dumbell presses.
1x8
1x8
2x4


peck deck dips( as in deep get low dips)
3-4 sets of as many as you can do with body weight.

decline push ups 3 sets of as many as you can

twice a week!!!!!!!

 

[79steeler]

Is this the only major muscle group you would have me hit twice a week?

If I do this twice a week I will have to rearrange the rest of my workouts as well correct?

 

[needtogetaas]

Is this the only major muscle group you would have me hit twice a week?

If I do this twice a week I will have to rearrange the rest of my workouts as well correct?

nope. I have brandon just throw the extra chest work out in on his leg day.. Not much moving at all. I do legs and chest twice a week.

 

[79steeler]

nope. I have brandon just throw the extra chest work out in on his leg day.. Not much moving at all. I do legs and chest twice a week.

I'm speechless. I guess if I did my chest first, and then legs I could try that. Hitting these big groups twice a week won't leave em overtrained? How long are you at the gym on these two days?

 

[needtogetaas]

I'm speechless. I guess if I did my chest first, and then legs I could try that. Hitting these big groups twice a week won't leave em overtrained? How long are you at the gym on these two days?

well like i showed you in the pm.. My leg work is nothing more then squats and calf work. No need for any more.

 

[79steeler]

Thank's bro I'm gonna try this for this cycle, I've been needing to switch up my routine for a while now. I think this will be interesting and I'm sure I'll put on some new mass.

 

[79steeler]

Back day today.

Diet was pretty much spot on as outlined above.

Felt pretty strong in the gym tonight, I don't know if it's the Monsterdrol or just one of those day's.

Back routine:

Pull ups (wide grip)
set 1x12 body weight
set 2x8 20lbs added
set 3x5 25lbs added
set 4x5 25lbs added
set 5x4 25lbs added

Seated Hammer rows this is a machine with plates one arm at a time.

set 1x10 4-45lb. plates
set 2x7 5-45lb. plates
set 3x5 5-45lb. plates
set 4x5 5-45lb. plates

Stiff legged rack pulls for lower back mostly cannot deadlift due to range of motion of left hip, had several surgery's when I was younger and have a limited range of motion on left side.

Set 1x10 135lbs
set 2x8 225lbs
set 3x5 245lbs
set 4x5 245lbs

I start these with bar just below the knees.

Comments or suggestions welcome.

 

[the_alcatraz]

Diet looks pretty clean to me...I mean you need those cards to bulk! I'd get some oatmeal and sweet potatoes in between meals too

Cycle looks a little too much for my liking personally, but if it works for you then hey! you got a shitload of people on here that do massive cycles, and needto is one of them...he really knows what he's talking about when it comes to crazy cycles...you can also talk to Hayez...

 

[needtogetaas]

Back day today.

Diet was pretty much spot on as outlined above.

Felt pretty strong in the gym tonight, I don't know if it's the Monsterdrol or just one of those day's.

Back routine:

Pull ups (wide grip)
set 1x12 body weight
set 2x8 20lbs added
set 3x5 25lbs added
set 4x5 25lbs added
set 5x4 25lbs added

Seated Hammer rows this is a machine with plates one arm at a time.

set 1x10 4-45lb. plates
set 2x7 5-45lb. plates
set 3x5 5-45lb. plates
set 4x5 5-45lb. plates

Stiff legged rack pulls for lower back mostly cannot deadlift due to range of motion of left hip, had several surgery's when I was younger and have a limited range of motion on left side.

Set 1x10 135lbs
set 2x8 225lbs
set 3x5 245lbs
set 4x5 245lbs

I start these with bar just below the knees.

Comments or suggestions welcome.

If you are trying to add size I noticed in all of your work outs you are lacking a core movement.. Everything you do seems to be dumb bells,wires, or something that involves each arm to do the work on there own and not together..

I would like to see you doing at least 1 core movement for each muscle group you are working that day..

IE back day=seated rows. Shoulders= MP, chest= flat barbell bench, legs=squats, and so on..

 

[79steeler]

I see what ya mean Needto and it's a good observation. I think that I went to isolating one side at a time cause when I was younger I never did and I'm very right side dominant. In an effort to gain more symetry I've gone to alot of dumbell movements.

Legs is one that I do not do that with. Always squats, and hack squats.

Shoulders I do dumbell presses overhead and I think it keeps me from getting as strong as I could otherwise. I'm going to take your advice here for the next twelve weeks and do more old school compound movements like your suggesting.

Help me with a shoulder routine if you would. I'll be hitting them tommarrow. Upright rows I like to do, but they seem to wreck my shoulder joint or pinch a nerve in there or something, so I've been staying away.

Thank's bro.