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Post by cuts280 on Apr 15, 2007 5:24:45 GMT -5
Hi!! This is gonna be my ZONE.....Here I am gonna reveal everything from how I train, what i eat, what supplements I take, my thoughts on different issues related to exercises, nutrition, fitness, bodybuilding etc..So feel free to stop by, hop in, comment & perhaps even advice...which would be greatly appreciated...This is it folks..the real journey begins now so stay tuned...
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Post by cuts280 on Apr 15, 2007 8:53:33 GMT -5
SPLIT
Mon
Chest / Biceps + Cardio
Tue
Legs
Wed
Cardio + Abs + Calves
Thu
Back
Fri
Shoulders / Triceps + Cardio
Sat
Cardio + Abs + Calves
Sun
Off
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Post by RUBICON19 on Apr 15, 2007 9:54:11 GMT -5
Nice! Looking forward to it. No more DC?
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Post by mrky03 on Apr 15, 2007 15:22:37 GMT -5
It will be great to read your about your insights on training and dieting! Looking forward to it!
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Post by beckie on Apr 15, 2007 16:51:47 GMT -5
I'm looking forward to this too! What if any are YOUR weakpoints in training and muscle development?  |
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Post by Karrie on Apr 15, 2007 19:34:32 GMT -5
What if any are YOUR weakpoints in training and muscle development? Great question Beck! I am also gonna follow your journal! ;D ;D ;D |
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Post by cuts280 on Apr 16, 2007 3:48:27 GMT -5
Thanx for the support everyone...the updates continue..
Supplements to be used.........
1 Whey Protein Powder ( Dymatize Elite Whey) 10 lbs
2 Multivitamin/Mineral Formula : 2 capsules a day spaced at different intervals.
3 Vitamin C : I have trained with it & without it. I strongly feel that apart from it's powerful antioxidant properties it helps to prevent damage from the free radicals. It also reduces the cellular damage and the antioxidants help the damaged muscle tissue to repair at a faster rate enabling in a faster recovery. It is a must for people who train intensely. 1 gram taken twice daily. Also generally Vitamin C taken along with rose hips can enhance the overall effect as rose hips contain bioflavonoids which can enhance the absorption of Vitamin C in the body. I was using one by Kirkland in the past.
Vitamin E : Another powerful antioxidant...400mg taken 1-2 times daily. More antioxidants just means lesser cellular damage hence faster recovery.
BCAA : I am a huge believer in Bcaa simply because of the fact that when taken pre/post workout it can increase growth hormone levels, keeping your body in a anticatabolic state. BCAA's also increase protein synthesis which equates to more lean muscle growth and improved strength as a result. Bcaa's also decrease
muscle soreness associated with intense training. Hence BCAA is gonna be there on my list.
These are the only supplements which I am gonna use now...
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Post by cuts280 on Apr 16, 2007 14:25:55 GMT -5
Today was day 1
Chest & Biceps :
1 Decline Barbell Press :
Set 1 : 185 x 8
Set 2 : 205 x 8
Set 3 : 205 x 8
2 Incline Barbell Press : (done on the smith machine today)
Set 1 : 160 x 8
Set 2 : 180 x 8
Set 3 : 180 x 8
3 Incline Dumbell Flys
Set 1 : 40 x 10
Set 2 : 40 x 10
Set 3 : 40 x 10
I like declines more then flat simply because they minimize the overall involvement of shoulders in the movement. The front delt intrusion can take away the stress from the pecs. It is my personal favorite mass builder.
Although I like doing incline dumbbell presses I favor the barbells more. Inclines again apart from declines are far better options as compared to flat in giving one a well balanced pectoral development. My second favorite mass builder.
Incline dumbbell flys are my choice for developing the always lagging & weak ( in most people) upper middle chest. It also works the outer area of the pecs giving you the complete appearance.
That’s all I need for chest. Plain, simple & very basic.
1 Cable Curls :
Set 1 150 x 8
Set 2 150 x 8
Set 3 150 x 8
2 Preacher Curl
Set 1 30 x 8
Set 2 35 x 8
Set 3 35 x 8
3 Hammer Curl
Set 1 40 x 8
Set 2 40 x 8
Set 3 40 x 8
4 Barbell Wrist Curl
Set 1 50 x 8
Set 2 60 x 8
Set 3 60 x 8
That’s it for the biceps…
There has always been a misconception that cables are for refinement and shape etc. I disagree with that statement,
Cable Curl is my favorite mass builder. In cables there is a constant tension involved from the bottom of the movement till the top and also one can derive a great peak contraction at the finish and a constant resistance throughout the set hence enabling to isolate the biceps better.
To further isolate the biceps the one arm preacher curl is hard to beat. By now my biceps are engorged with blood & screaming for mercy.
For a great upper arm development, Brachialis generally remains a unsung hero. That is sad b'cos once this muscle is developed what a dramatic difference it can add in the upper arms. Focusing on brachialis training can directly add size to the upper arms. A well-developed brachialis makes your entire arm look bigger. So you see how important is training the Brachialis.
For forearms it can’t get any basic than the good ol’ tried & tested barbell wrist curls.
That’s all for today.
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Post by Karrie on Apr 16, 2007 15:10:39 GMT -5
Great chest and bicep workout! ;D I agree with the cable curl statement.  My arms have gotten a bit bigger since I have included the cable curls. |
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Post by mrky03 on Apr 16, 2007 19:09:57 GMT -5
Looks good Cuts. I agree about using cables, I really don't believe theres any such thing as a "refining exercise" anyway. Theres either overload or theres not, the muscles respond to intense overload!
We have a line of equipment at our gym called Free Motion that works each bodypart with cables from different angles. I'm thinking of incorporating them into my training.
Keep up the good work! ;D
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Post by RUBICON19 on Apr 16, 2007 19:36:41 GMT -5
Nice workout!!!!!
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Post by Intensity on Apr 17, 2007 14:44:13 GMT -5
Count me also in those you are far from being against cable exercises!
Great journal cuts!
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Post by cuts280 on Apr 17, 2007 20:25:36 GMT -5
Thanx, Intensity,
Day 2
Quads & Hams
1 Squats :
Set 1 : 225 x 10
Set 2 : 270 x 10
Set 3 : 315 x 6
2 Leg Press
Set 1 6 Plates a side for 10 reps
Set 2 7 Plates a side for 10 reps
Set 3 8 Plates a side for 5 reps followed by drop. 5 plates a side 10 reps
Leg Extension ( super slow)
1 80 x 12
2 90 x 12
3 100 x 12
Leg Curls
Set 1 120 x 8
Set 2 130 x 8
Set 3 3 140 x 8
Stiff Leg Deadlifts
Set 1 135 x 12
Set 2 185 x 12
Set 3 185 x 12
That's all.
Squats is my first exercise of choice. Done with a shoulder width stance and ass to the grass. Barbell squats is always a mainstay in my leg routine.
Leg Press is my favorite exercise for stimulating quad mass. I generally employ a very close stance, feet just a couple of inches away from each other to target the outer sweep. Again no matter how heavy I go, I am a big believer in full range of motion. Like Milos says " Full range of motion, full development...partial range of motion, partial development.
Leg extensions are done in a superslow manner. 5 seconds to go up, 5 seconds on the negative and 5 seconds hold at the top.
Hammies are primarily built up of fast twitch muscle fibres hence the heavy weight and lower reps do the trick of stimulating the hams to the max. I have tried doing hams on a seperate day but I personally get a good feel and prefer doing them after my quads.Stiff leg deads are often either done incorrectly or not done at all. That's bad because it is a very good mass building exercise for hamstrings. That's all folks.
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Post by cuts280 on Apr 17, 2007 20:36:15 GMT -5
Beckie & Karrie, fortunately I don't have a weak area as such. Iam striving for overall development and density in all musclegroups and areas. Gonna start employing intensity techniques like forced reps, partial reps, drop sets,descending sets, rest pause etc soon to completely annihilate the muscle.
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Post by RUBICON19 on Apr 17, 2007 21:30:00 GMT -5
Beckie & Karrie, fortunately I don't have a weak area as such. Iam striving for overall development and density in all musclegroups and areas. Gonna start employing intensity techniques like forced reps, partial reps, drop sets,descending sets, rest pause etc soon to completely annihilate the muscle. Looking forward to this! |
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Post by youngblood on Apr 17, 2007 21:48:09 GMT -5
Nice journal thus far. Looks like this could be a good read!
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Post by cuts280 on Apr 18, 2007 1:49:55 GMT -5
Thanx guys!!
Thought of the day :
There always has been a debate between high intensity & high volume. Which is better?? I would say you need to figure out what works the best for you and then stick to it 100% giving it all you got. My dad who is now 52 years old mocks at me when he sees me training the way I do....He was/is a big proponent of high volume training, 20+ sets per bodypart and training six days a week. Overtraining u say?? Hell no!! Not in my dad's case... He was MASSIVE in his hey days and I believe each workout of his did last for at 2 hours every single day. Can't argue with that can you??
Hey!!On the other hand my workouts last for about 45 mins to an hour max. Maybe 3 to 4 times a week of weight training. That's it. The reason people don't derive good gains from high intensity program is simply the lack of intensity. You gotta give all you got. 100% best effort. Accept nothing less.
Dorian Yates quote : " It only takesa little to grow a lot."
Have a great day.
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Post by masterschamp on Apr 18, 2007 9:05:42 GMT -5
Thanx guys!! Thought of the day : There always has been a debate between high intensity & high volume. Which is better?? I would say you need to figure out what works the best for you and then stick to it 100% giving it all you got. My dad who is now 52 years old mocks at me when he sees me training the way I do....He was/is a big proponent of high volume training, 20+ sets per bodypart and training six days a week. Overtraining u say?? Hell no!! Not in my dad's case... He was MASSIVE in his hey days and I believe each workout of his did last for at 2 hours every single day. Can't argue with that can you?? Hey!!On the other hand my workouts last for about 45 mins to an hour max. Maybe 3 to 4 times a week of weight training. That's it. The reason people don't derive good gains from high intensity program is simply the lack of intensity. You gotta give all you got. 100% best effort. Accept nothing less. Dorian Yates quote : " It only takesa little to grow a lot." Have a great day. I have always believed you could train with high intensity AND high volume! I defy anyone to say the way John DeFendis trained was anything less than "high-intensity". Not only did he do anywhere from 25-55 sets a BP, he used supersets, giant sets, drop sets and HEAVY ASS weights. It's the way I was brought into bodybuilding and I KNOW it works! I think you can use "intense" to describe any form of maximun effort training. Some people just have the capacity, either inherently,(genetics), or from being conditioned, to handle a greater workload. I've seen guys using lower volume get good results also........I don't want to start a this is "right" and that is "wrong" discussion when it comes to training, however, I do not think that the terms high volume and high intensity are mutually exclusive. Keith |
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Post by Tim Wescott on Apr 19, 2007 11:48:47 GMT -5
Sareen,since we always usually agree on most things trainingwise as far as posts on the foriums go,I think I`m gonna` like this journal.
Good stuff so far my friend! #arockon6ha#
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Post by mrky03 on Apr 19, 2007 17:30:15 GMT -5
I think Keith nailed it (as usual) when he said people vary in their genetic capacity for tolerance for exercise. I've always gotten better results training intensely on the lower volume routines and I think most people will. I consider myself to be pretty average genetically. Then on the other hand you have guys like Keith, who could literally work 3 grown men to death! lol
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My arms have gotten a bit bigger since I have included the cable curls. 
