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musclezine
New member
ok, lately my strength has been going up, but i'm still trying to pack on more mass through my training. my diet does suck, and i do break it often because of different things: going out, no cash, work, school, etc.. so im waiting for the summer before i go all out on the high carb/protein diet. so far, i've been lifting heavy weight at moderate sets.
monday:
flat bench on the rack, but from what i heard your not supposed to bring the bar to the chest, only just a bend in your elbows that equals a good 90 degrees. so what i do is, i start out with flat bench by adding 5 pounds more weight than i started the week before.. for example: week 1: 185 week 2: 190 week 3: 195. i do three sets of the one weight. i try to keep 2 minute break between each set, with a light water drink.
dumbells presses, i usually go very hard, and i just started using 75lbs on each hand, but it gets easier and easier as the weeks go on. i went from hitting 4 reps to 9 reps in 2 weeks. i do three sets of high weight for that, usually 4 hard reps.
flat dumbell flyes, i usually start with something heavier than normal. i start with either 45 or 50 on each hand, and do three sets of that hard. i usually can pull 10 reps on the 50 lb, so next week im going to increase the weight by a good 10lbs.
tuesday:
this is usually my day off, but if i have to, i do something for legs, like just calves.
wednesday:
my bicep routine blows!! i swear, i may be gaining strength, but the pumps have died. i try adding forearms in with biceps, because i get a HUGE pump, and intensity. ok, so i do alternating dumbell curls, usually starting with 50lbs, and i hit a good 6 reps, and i keep increasing weights for three sets until i can do 2 reps. than after that, i goto sitting alternating dumbell curls, and do the same as above.. this is where my routine starts to blow!! i do 3 sets of wide grip barbell curls, which sucks.. i used to have a better time using the ez-curl bar, and switching between wide and close grip for 3 heavy sets.
thursday:
this is my tri day, i usually get a good soreness every week from heavy lifting. i jump to the tri pull downs, and i do three sets of one very heavy weight, usually hitting close to 4-6 reps depending on how i feel.. next, i do is 3 sets of skull crushers with very heavy weight, enough weight to make my arms shake, and to feel the stretch in my tris.. next, i take a dumbell, usually very heavy weight, do 4-6 reps, and i put the weight over my head, and extend it to my back, and bring it up.. i don't know what it's called, but it freaking works.
friday:
my leg day.. i jump on the leg press, and i try to pack on the weight, enough so i can't over 5 reps. what i do is, i bring the weight down enough so that my knees can reach my face, and use my legs to bring it up.. intense but worth it.. i do three sets of that, than i goto the leg extensions. i do 3 sets of heavy weight, but between each rep. i try to hold the weight for a good 3 secs, and i bring it down.. counting it as a rep. after that, i goto the leg curls, i do three heavy sets, and im done.
how is my workout so far?? i'm trying to pack on more mass in my arms, and chest.. my upper chest is doing good, but my lower chest and inner chest arent great, so i was thinking of doing decline bench instead of flat bench for a little while? i will post pics.. next, i'm trying to build my leg muscles, so that the cuts can clearly appear through them, and idea what i should do? also, for abs i do every night is 1 set of crunches, 1 set of bicycle kicks, and 1 set of some shit where i work the lower abs.. anything better i can do for more results?
monday:
flat bench on the rack, but from what i heard your not supposed to bring the bar to the chest, only just a bend in your elbows that equals a good 90 degrees. so what i do is, i start out with flat bench by adding 5 pounds more weight than i started the week before.. for example: week 1: 185 week 2: 190 week 3: 195. i do three sets of the one weight. i try to keep 2 minute break between each set, with a light water drink.
dumbells presses, i usually go very hard, and i just started using 75lbs on each hand, but it gets easier and easier as the weeks go on. i went from hitting 4 reps to 9 reps in 2 weeks. i do three sets of high weight for that, usually 4 hard reps.
flat dumbell flyes, i usually start with something heavier than normal. i start with either 45 or 50 on each hand, and do three sets of that hard. i usually can pull 10 reps on the 50 lb, so next week im going to increase the weight by a good 10lbs.
tuesday:
this is usually my day off, but if i have to, i do something for legs, like just calves.
wednesday:
my bicep routine blows!! i swear, i may be gaining strength, but the pumps have died. i try adding forearms in with biceps, because i get a HUGE pump, and intensity. ok, so i do alternating dumbell curls, usually starting with 50lbs, and i hit a good 6 reps, and i keep increasing weights for three sets until i can do 2 reps. than after that, i goto sitting alternating dumbell curls, and do the same as above.. this is where my routine starts to blow!! i do 3 sets of wide grip barbell curls, which sucks.. i used to have a better time using the ez-curl bar, and switching between wide and close grip for 3 heavy sets.
thursday:
this is my tri day, i usually get a good soreness every week from heavy lifting. i jump to the tri pull downs, and i do three sets of one very heavy weight, usually hitting close to 4-6 reps depending on how i feel.. next, i do is 3 sets of skull crushers with very heavy weight, enough weight to make my arms shake, and to feel the stretch in my tris.. next, i take a dumbell, usually very heavy weight, do 4-6 reps, and i put the weight over my head, and extend it to my back, and bring it up.. i don't know what it's called, but it freaking works.
friday:
my leg day.. i jump on the leg press, and i try to pack on the weight, enough so i can't over 5 reps. what i do is, i bring the weight down enough so that my knees can reach my face, and use my legs to bring it up.. intense but worth it.. i do three sets of that, than i goto the leg extensions. i do 3 sets of heavy weight, but between each rep. i try to hold the weight for a good 3 secs, and i bring it down.. counting it as a rep. after that, i goto the leg curls, i do three heavy sets, and im done.
how is my workout so far?? i'm trying to pack on more mass in my arms, and chest.. my upper chest is doing good, but my lower chest and inner chest arent great, so i was thinking of doing decline bench instead of flat bench for a little while? i will post pics.. next, i'm trying to build my leg muscles, so that the cuts can clearly appear through them, and idea what i should do? also, for abs i do every night is 1 set of crunches, 1 set of bicycle kicks, and 1 set of some shit where i work the lower abs.. anything better i can do for more results?
