Training Scheme well on...Worth a look!

[reivog]

Hello gang.

Just drawn up my training shedule and diet schedule for my next cycle (sust254/Dbol)

Thought i would post it for you all to have a look at. SOrry if it`s a bit of a long post.

Please give any advise, tweaks or suggestions to it.

Monday
Chest - Heavy weights, low reps to faliure
Back - Heavy weights, low reps to faliure
Abs - Lots of crunches/leg raises. Each set to faliure
Shoulders - Med weights, Med reps, 3 sets of 12

Tuesday
Chest - Med Weights, Med reps, 4 sets of 10
Squats - Pryamid sets, Light to heavy to light, Each set to faliure
Abs - Lots of crunches/leg raises. Each set to faliure
Bi's/tri's - Heavy weights, each to faliure

Wed
Day off (might add in some Cardio here, but trying to bulk, so will probs skip cardio)

Thr
Chest - Heavy weights, low reps to faliure
Back - Heavy weights, low reps to faliure
Abs - Lots of crunches/leg raises. Each set to faliure
Shoulders - Heavy weights, Med reps, each to faliure
Bi's/Tri/s - Med weight, reps 10 - 12

Fri
Chest - Med Weights, Med reps, 4 sets of 10
Squats - Pryamid sets, Light to heavy to light, Each set to faliure
Abs - Lots of crunches/leg raises. Each set to faliure
Bi's/tri's - Heavy weights, each to faliure

Sat
Day Off

Sun
Mixture of excercises (Which ever i feel needs work on more at the end of the week)

Excersises
Chest - Flat Bench/Incline bench/Barbbell raises/Incline Barbbell raises/Pressups
Back - Heavy Barbbell Rowing, 90 degree Bar rows, Bench Press, Chins
Bi's - Curls (Bar), Curls (Barbell)
Tri's - Tri Raises (barbell), Dips, Tri extentions (Barbell)
Legs - Squats
Abs - Crunchs (Obliques as well), Leg raises
Shoulders - Squats/Deads/Shrugs/Military (Arnold) Press

Obviously other Muscle groups will be worked in this, just didnt name them all

Diet
7.30 - Protien Shake w/Flax Seed oil (Carbs 20/Protien 50)
10.30 - Chicken Sarnie (Cabs 40/Protien 25)
1.00 - Chicken Baguette (Carbs 70 / Protien 60)
4.00 - Tuna Sarnie (Cabs 40/Protien 20)
7.30 - Protien Shake, Post Workout (Carbs 20/Protien 50)
9.30 - Pasta/Potatoes/Meat/Veggies type Meal (Carbs 100/protien 40)
11.00 - Protien or Carb Meal

I will try to eat things inbeween this basic plan too, Hopefully hunger will increase well on Juice so i can shovel more down my throat. Also looking at getting some Weight Gainer shakes to help with Calories and Fats.

Supplements
ALA @ 600mg Day, Creatine @ 20g Day, Vitamins, Sust250 @ 500mg Week, Dbol @ 30 - 35mg Day. Nova to hand and Clomid for post therapy

Thats about it i think.

Sorry it`s a long post, but i hope you will all be able to tweak it, comment on it, bump it or gimme a ikkle Karma on it

With enough tweaks and mods we should be able to get a good program together

Thanks for listening

Paul Govier
[email protected]

 

[Enigmaxxx7]

I'm not a big fan of working out several body parts on one day. One body part may take away from another. For example, on Tues, Thur and Fri, you work out chest, tris and bis. I think that your tri workout will take away from chest workout and vice-versa. Also, I'm not a big fan of working out one body part more than once a week.

Just my opinion. I'll be curious to see what others say.

 

[muscleup]

Hitting chest 4 times a week is a big mistake...You will be overtraining the delts ,pecs ,tri's....Try working chest on mondays and fridays.....always allow enough time to recover

 

[BrickGirl]

That is an over training nightmare!

 

[Silent Method]

That is an over training nightmare!

I agree.

Reivog, check out this link for training splits - Workout Templates. I'd recomend one of the two or three day splits.

This is a good reference site.

 

[gtaman]

You'll have a torn rotator cuff inside of three weeks.

Chest and back on the same day? Chest and squats on the same day? Only if you're a beginner and lifting tiny weights or a very advanced BB on a lot of stimulants and 4g of gear.

A lot of guys sit around writing down that they'll train x way and drink a protein shake every three hours, but do they really? And the training program itself doesn't really matter all that much without technique. 75% of the punk kids in my gym think they're lifting right by locking out at the top of every rep of bench. Guess that and low weights is how you can work chest 4X a week.

Personally, I make sure back has its own special day, chest has its own special day, and legs have their own special day.

Delts, arms, abs find their way into the routine whenever. I actually haven't worked abs seriously in weeks but due to heavy training, eating, and gear, abs are in better shape than ever.

And I'll tell you this much - I didn't waste my time writing down "abs Thursday" - but hey if it works for you...

 

[MiKeYBrOoKLyN]

i agree on the one body part per workout thing.
seeing as almost everyone has one body part thats weak just b/c of genetics, what i do, is work out a lagging body part 2 times a week, and the rest 1 time, works for me i dunno

 

[reivog]

Thanks guys,

Lots of varied posts there.

The only problem that i find if i only work 1 body part per week is that i dont feel as pumped as i should.

Also i like to make my workouts last around a hour - 90 minutes. One Body part workouts only last around 30 mins (not including warm ups, stretching)

Keep posting your thought though please

Thanks

Reivog

 

[Enigmaxxx7]

Thanks guys,

Lots of varied posts there.

The only problem that i find if i only work 1 body part per week is that i dont feel as pumped as i should.

Also i like to make my workouts last around a hour - 90 minutes. One Body part workouts only last around 30 mins (not including warm ups, stretching)

Keep posting your thought though please

Thanks

Reivog

You should get a better pump if you work one bodypart correctly. Don't worry about having EVERY body part pumped when you leave the gym. In fact don't even worry about the pump at all, just workout hard and correct.

Here's a thought...if it takes about 30 minutes to do one bodypart then do a major body part and then do a secondary bodypart. Example: Workout Chest as a major, and then workout traps as a secondary. Bis/Tris as a major, calves as a secondary. Pick muscles that will have little or no effect on the each other.

 

[genarr3]

That is an over training nightmare!

I agree.

If I was asked to design a training routine that would put a person into an overtrained catabolic state, it would look a lot like this one.