My Workout Plan

[Joker941]

Hey guys.. I just felt like posting my weekly workout schedule up to see if anyone has anything to add or comment on this, I've been using this for about a year now.. and I really like it. Feel free to try it out... Just make sure you workout after your 3rd meal for optimal power.

wu = warm-up(light weight)

Monday : Chest and Triceps
Incline Bench - 16wu,14,12,10,8
Flat Dumbbell Press - 14,12,10,8
Dips - 14,12,10
Cable or Dumbbell Flys - 16,14,12,10
Rope Cable Pushdowns - 18wu,16,14,12,10
Skull Crushers - 16,14,12,10
Wide Grip Pushdowns - 16,14,12,10

Tuesday: Back and Biceps
Wide Grip Pulldowns - 16wu,14,12,10,8
Seated Close Grip Cable Rows - 14,12,10,8
Close Grip Pulldowns - 14,12,10,8
EZ Curl Bar Curls - 18wu,16,14,12,10
Alternating Dumbbell Curls - 16,14,12,10
Rope Cable Curls - 16,14,12,10

Wednesday: Hamstrings, Calfs, and Abbs
Seated Leg Curls - 18wu,16,14,12,10
Lying Leg Curls - 16,14,12,10
Standing Calf Raise - 18wu,16,14,12,10
Seated Calf Raises - 18,16,14,12,10
Crunches or Leg Raises - 4 sets till failure

Thursday: Shoulders
Smithmachine Shoulder Press - 18wu,16,14,12,10,8
Post Delt Reverse Machine - 18wu,16,14,12,10
Dumbbell Laterals - 18wu,16,14,12,10
Bentover Laterals - 16,14,12,10
Machine Laterals - 16,14,12

Friday: Legs
Squats - 18wu,16,14,12,10,8
Leg Press - 16,14,12,10
Leg Extension - 16,14,12,10
Walking Lunges - 50, 50

Saturday: Rest/Running

Sunday: Rest/Running

(Add weight after each set)
How does this look guys? I havent reached a plateau yet, so I am still gaining strength

[Joker941]

do you have anything to say dennis?

[Thickneck]

Seems like high reps to me . Are you getting bigger ? Why not 12, 10 , 8,8. Or 10, 8, 8 ,6. ? Why are you running if your trying to get bigger . Hey but if it all is working then no big deal ...

[Fraggle]

I'm not convinced with the high reps less weight = tone and low reps more weight = strength and in between = hypertrophy. I think volume has much more to do with physiological change.

Try going for less reps with more sets using explosive power and speed during the lift.

If you do, could you post back about your progress?

Maybe we could synthesize all the advice and experience that everyone has into a great training regime for the members of meso.

Fraggle

[LifeSize]

more weight + more reps seems to work for me.. I do this setup called "4x4" but its really..

I start with 1x16, then down to 1x12, then down to 2x8.. I usually never get the last rep in the final 1x8..just how I like it.

that doesn't include warmups..which for me is usually a different movement but somewhat related to what i'll be doing..

[dennis]

Too many reps little brother.....Throw some heavy sets into your routine...maybe take off wed/sat/sunday....do not run too much..maybe sprints only.On chest day for instance..try sets of 10,8,6,4 for 75 % of your workout but do flat bench 5x5,do 5x5 braincrusher.I have an awesome new study I read last week I need to post.It explains why 10 sets of 2 reps is better than 2 sets of 10 reps for growing.You are 17 or 18 correct? And using steroids?I think you should lay off the gear for now and train natural.Stay on board with us older guys and let us teach you a few things.I like having you on board but do not like the fact that you are using.

[Joker941]

thanks for the tip guys, appreciate it a lot, i got this workout plan from jason huh, he lives near me and hes my inspiration, this is what he does and he just got his pro card 5months ago. I think im going to do this exact same workout plan just instead of doing high reps im going to cut down to 8,6,4,2, or maybe 6,4,2 for all of them and see if that works better. Ive been recentrly using this muscletech stuff nanovapor for before the workout and then this anabolic halo for after the workout. but recently im getting nauseous during the workout and like 2 hours after the workout.. any idea why?feel liek throwing up constantly, maybe pushing myself too hard? hope to hear from you guys soon

[Joker941]

oh yeah another question.. when you guys do like incline and bench press, do you guys go all the way up? because ive been told you only need to go half way and thats what ive been doing since the begining, i kind of like it, you can do more weight more times, because i see some people always go up the whole way and go down the whole way, i usually touch my chest and then go up about a foot

[LifeSize]

Originally Posted by Joker941

oh yeah another question.. when you guys do like incline and bench press, do you guys go all the way up? because ive been told you only need to go half way and thats what ive been doing since the begining, i kind of like it, you can do more weight more times, because i see some people always go up the whole way and go down the whole way, i usually touch my chest and then go up about a foot

I do full range of motion on all movements. I bring the bar to my chest, and lock out my elbows at the top. Nice and slow..

[Joker941]

haha I love this forum, it helps me out so much.. ever since I posted this thread I changed all my reps to 8,6,4,4,2 and Ive been getting much better results, I'm going to stick wiht this.. I really like it. I get mad though when I can complete the last two reps.. I usually like it where i can only do one of the last two reps

[prodigy06]

I don't like the back or leg days. I'd do this

Back:
Bent BB rows (or 1 arm db rows)
Seated row
Lat pulls
Deads

Legs:
Squats 1 week (front squats next week)
SLDL
Leg press
Then the leg curl movements
Lunges

Try some upright rows on shoulder or back day too.

my 2 cents.

[LifeSize]

Originally Posted by prodigy06

I don't like the back or leg days. I'd do this

Back:
Bent BB rows (or 1 arm db rows)
Seated row
Lat pulls
Deads

Legs:
Squats 1 week (front squats next week)
SLDL
Leg press
Then the leg curl movements
Lunges

Try some upright rows on shoulder or back day too.

my 2 cents.

You like face pulls by any chance?

[andysutils]

Originally Posted by LifeSize

You like face pulls by any chance?

i do, i tend to do incline face pulls most of the time though, flat face pulling puts to much stress on my cheekbones

[prodigy06]

Originally Posted by LifeSize

You like face pulls by any chance?

I've never done them. Not to sure how much they would benefit me.

[LifeSize]

Originally Posted by prodigy06

I've never done them. Not to sure how much they would benefit me.

They help my shoulder development.. I get better results doing military press, and face pulls than anything else.. I use facepulls to super set military press and any shrugging movement.. I change out most of my movements every 4-6 weeks.. just about to drop em actually, for something better or fuck it.. they help with trap development too..and the rear deltoids, but they hit the whole deltoid..come to think of it, my whole shoulder (ive had re constructive surgery) is better because of it..