Growth Routine

5F00ter · Feb 13, 2007

Guys a couple sent me emails for a preview of my routine on the machines. Here it is. By the way I am in my growth cycle, which I am sure is obvious.

This is my workout right now.

All numbers are weight/help/reps

Chest:
Flat
355/80/2 315/70/3 225/60/4
355/100/2 315/90/3 225/80/4
355/120/2 315/110/3 225/100/4
355/140/2 315/130/3 225/120/4

Incline Press:

185/60/3
185/80/3
185/100/3
185/120/3

Tri Press Down

285/120/3
285/120/3
285/120/3
285/120/3

Tri Extensions

65/20/3
65/30/3
65/40/3
55/50/3

Squat

405/120/2 270/80/3 225/60/2
405/140/2 270/100/3 225/80/2
405/160/2 270/120/3 225/100/2
405/180/2 270/140/3 225/120/2

Leg Extensions

365/80/3
365/100/3
365/120/3
365/140/3

Leg Curl

320/60/3
320/80/3
320/100/3
320/120/3

Curls (twice a week)

285/80/3
285/100/3
285/120/3
285/140/3

Lat Pull Down

510/140/2 370/100/4
510/160/2 370/120/4
510/180/2 370/140/4
510/200/2 370/160/4

Calf Raise (twice a week)

Flat Inner Outer

355/100/2 355/120/3 215/80/4
355/120/2 355/140/3 215/100/4
355/140/2 355/160/3 215/120/4
355/160/2 355/180/3 215/140/4

Seated Row

485/80/3
485/100/3
485/120/3
485/140/3

That's the bulk of it. Of course I do some weak point and other stuff.

BrooklynBB · Feb 13, 2007

?

I have no ideas what those numbers mean. What type of routine is this and can you be more specific as to what answers you're looking for? What do you mean by "growth cycle"?

5F00ter · Feb 13, 2007

Sure

Yeah I can be.

The first number is the amount of weight on the concentric

The second number is the amount of weight assisting on the eccentric

The third number is the number of reps.

If they are in a stack such as with squat, that is 1 set (8 reps for the first one)

As far as what I mean growth, well I am eating alot, taking alot of gear (thanks Alin!!!!), and generally feel like the state puff marshmellow man. My bf is up to 16% prob a little to high, but besides that I am good.

I was wondering do you guys see any major deficits in the regime besides that I forgot to put my shoulder workout in there.

DOGMA · Feb 13, 2007

In My opinion drop set's only train your body to become successivly weaker.

I certainly would not use drop's in my "growth phase".

Do you only use machines? What lifts do perform with real weights?

SVFootball · Feb 13, 2007

DOGMA said:
In My opinion drop set's only train your body to become successivly weaker.

I certainly would not use drop's in my "growth phase".

Do you only use machines? What lifts do perform with real weights?

DOGMA....i think you misunderstood him. its not a drop set...its help on the eccentric motion of the lift...its the kind of machine he uses.....

there was a thread about it a few days ago.....its some type of new lifting that's supposed to work better

oldfella · Feb 13, 2007

5F00ter said:
Yeah I can be.

The first number is the amount of weight on the concentric

The second number is the amount of weight assisting on the eccentric

The third number is the number of reps.

If they are in a stack such as with squat, that is 1 set (8 reps for the first one)

As far as what I mean growth, well I am eating alot, taking alot of gear (thanks Alin!!!!), and generally feel like the state puff marshmellow man. My bf is up to 16% prob a little to high, but besides that I am good.

I was wondering do you guys see any major deficits in the regime besides that I forgot to put my shoulder workout in there.

Hey 5footer, I think you need to jump on the iron brother. Machines will not build the kind of physique you are looking for. Now before all you machine heqads out there jump on me, here's my take on free weights vs. machines; You can get bigger and stronger with machines. You will not build dense freaky muscles with machines. If you do not spend some quality time with the iron mistress your will not develope the freaky strength you get from free weights. You will not develpoe stabilizers and some ancilliary muscles with machines. Your body has to work much harder benching 100kgs (220lbs) with a free bar than with a machine. Sure you can usually use more weight with a machine, but can you really? You can bench 355 on a machine, fine, take that 355 and load a barbell and bench that!! oh make sure you have three spotters to catch the falling bar!!! Get my drift here. I do this with some of the boys that come to my gym and they are all believers now. I have a vertical bench press machine, I put the pin in at 100kgs and I go over and load a bar with 100 kgs. The boys have no real trouble with the 100kgs on the machine. But when they get under the 100kg free bar, oops!!. So yes use machines but get on to the real iron! You will be better off. Always have a spotter handy.

BrooklynBB · Feb 14, 2007

Best advice on this so far!

Hey OLDFELLA - what's your thoughts on gear? What did you use back then (whenever back then was, how old are you?) and what are you on now - if anything?

oldfella said:
Hey 5footer, I think you need to jump on the iron brother. Machines will not build the kind of physique you are looking for. Now before all you machine heqads out there jump on me, here's my take on free weights vs. machines; You can get bigger and stronger with machines. You will not build dense freaky muscles with machines. If you do not spend some quality time with the iron mistress your will not develope the freaky strength you get from free weights. You will not develpoe stabilizers and some ancilliary muscles with machines. Your body has to work much harder benching 100kgs (220lbs) with a free bar than with a machine. Sure you can usually use more weight with a machine, but can you really? You can bench 355 on a machine, fine, take that 355 and load a barbell and bench that!! oh make sure you have three spotters to catch the falling bar!!! Get my drift here. I do this with some of the boys that come to my gym and they are all believers now. I have a vertical bench press machine, I put the pin in at 100kgs and I go over and load a bar with 100 kgs. The boys have no real trouble with the 100kgs on the machine. But when they get under the 100kg free bar, oops!!. So yes use machines but get on to the real iron! You will be better off. Always have a spotter handy.

Uluwatu · Feb 14, 2007

Watch your body fat 16% is kind of high. And I would think you would want to use a mix of free weights and machines, leaning more towards free weights.

5F00ter · Feb 14, 2007

Machines

Guys thanks so much for the thoughts.

One thing though.... these are and aren't machines.

I am using a free bar on squats and presses, well almost everything. All I get is help... So I am lifting the MAX i can on the way up and then the MAX I can handle on the way down.

And I agree I am a bit of a fatty. I tend to bulk to hard to quick then have to heavy stim to loose the new weight. During my cutting phase I can easily jump high or low 10 lbs in a week. It is really wierd.

oldfella · Feb 14, 2007

BrooklynBB said:
Best advice on this so far!

Hey OLDFELLA - what's your thoughts on gear? What did you use back then (whenever back then was, how old are you?) and what are you on now - if anything?

Hey BrooklynBB, My thoughts? Well I think that there is use and then there's abuse. Of course the law only sees this one way, Illegal. I personally do not have a problem with it. It is a moral issue with me. Up to the individual, I don't preach i just give guys honest info on the good and the bad. As far as the past, well we ran the usual culprits. Test, Deca, Halotestin, lonavar, stan. Didn't have access to a lot of orals back then so we usually got these scripted from the quack, halo,lonavar etc. I've been clean for 3+ years and am 48. I am going back on stage after four years off of comps. My last comp weight was 106kgs (233lbs). I'm 6feet tall. This landed me in third at the Southern Hemisphere Titles. I hope to hit the stage this year around 240+. So yes you can still make progress at any age. I also believe that mature muscle has a density and knarly look about it.
My current weight is 255lbs not in condition. But that is changeing. Yes will be going back on shortly. Start off with a bit of Nandro, then add some test and then tren. I use what most here would call very low dose, esp. for a veteran of over thirty years of training and 10+ years of comps. I look after the joints first and then go crazy on the weights. Will prolly go with 400mg Nandro, 350-400mg test Cyp and prop and around 250-300mg week tren. No orals for now. I do long cycles and hang on to my mass while dieting. I'll take six months, yes six months to dial in my condition. I do not stress over diet, this is where you will lose lots of mass. To me it is foolish to gain whatever over a year and then diet it all off come comp time and only end up with a few extra lbs of mass. This is what a lot of others do. Cram 12-14 weeks in a diet and lose lots. I also consider my age when undertaking this so shit takes longer, so what. The pizza shop will be there when I'm finished! I'm a bit old school and really rely on my food and legit supps for the most part and aas just puts it all together. I usually train off season without aas. But now I will require HRT so I'll cruise with the test for ever I suppose, I'll let the quack work that one out!! Thanks guys and I'll keep you up to date.