hi guys,
Im josh, and im 22
Im 6ft 1 and 230lbs atm and about 15% bf and have been training just about 2years.
My routine is going to be much lower in voume...im getting injured to much on my shoulders...but it will be intense!
I will only be doing 70-80% ROM on all exercises,...so i wont be fully locking out or going all the way to the bottom to keep constant tension on the muscle.
I am doing NO shoulder pressing movements atall..i was thinking hard and what does pressing actually hit....your delts....hmmmm...well back exercises hit rear delts, chest hits front delts...so all ill be doing for shoulders is lateral raises to cap off my shoulders so to speak.
day 1: chest, delt, tri, calf, abs, stretch
day 2: back width, back thick, bis,, stretch
day 3: quad, ham, calf, abs, stretch
day 4: stretching only
Day 1 - Chest
Decline Bench - 3 Sets till Failure
Dips - 2 Sets Weighted Till Failure
Lateral Raises - 3 sets till Failure
Stretch
Calf Raises Standing - 2 sets till failure, then one long 12rep set of 20s hold at bottom.
Close Grip Bench Press - 3 sets till failure
Overhead extension/Skullcrusher 2 sets till failure
Stretch
Day 2 -Back
Pull ups - 3 sets till failure
Rackdeads/Bent over row - 2sets till failure (bent over rows ill be using dumbells for a change)
Stretch
Dumbell Curls/Ez Bar curls - 3 sets till failure
Hammer Curls - 2 sets till failure
Stretch
Day 3 - Legs
Squats - 3sets till failure
Front Squat 2 sets till failure
Stretch
Stiff Legged Deadlift - 3sets till failure
Hamstring curl - 2sets till failure.
Stretch
Seated Calf Raises - 3 sets till failure
All are around the 9 rep range, if i hit 9reps i up the weight.
Pretty simple.
Diet atm is soo varied but pretty good...works really tight on me having breaks etc.
Ill post up everything on a daily basis, aswel as what time I have gone to sleep...if i wake up etc...so this will be alot more detailed!
Supplements Being Used atm.
1. Various Whey Proteins.
2. Recovery Drink.
3. During Workout drink - Size on plus Scivation Xtend.
4. Leucine
5.Multivitamin -
6. Omega fish oils
7. Digestive Enzymes.
8. Lots of other vitamins etc. plus COQ10.
Diet atm is roughly as follows,
Diet
7.30am - Either 6Whole eggs on 4slices wholegrain toast, plus 2 scoops Pure protein Igf + a Banana/ or/ Big bowl of muesli + 3 scoops Pure protein Igf + 10g leucine
10.30am - 250g Lean Minch plus 125g Wholegrain rice + Banana
1.30pm - 200g Chicken Breast + 125g Wholegrain rice + 15g olive oil
3.00pm - protein bar
4.45pm - 50g Reflex Peptide fusion, 1 banana, and 50g oats + 15g olive oil.
6.00pm - PRe workout product.
During my workout i sip on size on and Scivation Xtend.
7.15pm - 2 Scoops Bulk Supplements direct recovery + 25g whey
8.15pm - 6 whole eggs on 3slices wholegrain bread + 2 Scoops pro peptide + banana + 10g leucine
10.30pm - 250g lean mince + 1 scoop PhD Pharma blend
I have the above everyday, but obviously if im hungry ill have another protein bar or a banana or something here and there, once a week which is usually a sunday ill have a cheat kind of day, not dirty but just a few treats.
Thanks for taking the time to stop by.
I have been advised to do much lower volume as before i was doing say 5exercises for each bodypart with between 3-5sets...so was probably overtraining.
This training will allow me to recover quicker and let me put everything into my workout!
Will make a nice change as my body deffo needs a change as it just doesnt seem to want to respond to so many sets and exercises anymore.
This is my most recent picture from September 2010(just trained chest)
This is pics from June 2010
This is from June 2009
**broken link removed**
Any comments are more than welcome!
Josh.
Im josh, and im 22
Im 6ft 1 and 230lbs atm and about 15% bf and have been training just about 2years.
My routine is going to be much lower in voume...im getting injured to much on my shoulders...but it will be intense!
I will only be doing 70-80% ROM on all exercises,...so i wont be fully locking out or going all the way to the bottom to keep constant tension on the muscle.
I am doing NO shoulder pressing movements atall..i was thinking hard and what does pressing actually hit....your delts....hmmmm...well back exercises hit rear delts, chest hits front delts...so all ill be doing for shoulders is lateral raises to cap off my shoulders so to speak.
day 1: chest, delt, tri, calf, abs, stretch
day 2: back width, back thick, bis,, stretch
day 3: quad, ham, calf, abs, stretch
day 4: stretching only
Day 1 - Chest
Decline Bench - 3 Sets till Failure
Dips - 2 Sets Weighted Till Failure
Lateral Raises - 3 sets till Failure
Stretch
Calf Raises Standing - 2 sets till failure, then one long 12rep set of 20s hold at bottom.
Close Grip Bench Press - 3 sets till failure
Overhead extension/Skullcrusher 2 sets till failure
Stretch
Day 2 -Back
Pull ups - 3 sets till failure
Rackdeads/Bent over row - 2sets till failure (bent over rows ill be using dumbells for a change)
Stretch
Dumbell Curls/Ez Bar curls - 3 sets till failure
Hammer Curls - 2 sets till failure
Stretch
Day 3 - Legs
Squats - 3sets till failure
Front Squat 2 sets till failure
Stretch
Stiff Legged Deadlift - 3sets till failure
Hamstring curl - 2sets till failure.
Stretch
Seated Calf Raises - 3 sets till failure
All are around the 9 rep range, if i hit 9reps i up the weight.
Pretty simple.
Diet atm is soo varied but pretty good...works really tight on me having breaks etc.
Ill post up everything on a daily basis, aswel as what time I have gone to sleep...if i wake up etc...so this will be alot more detailed!
Supplements Being Used atm.
1. Various Whey Proteins.
2. Recovery Drink.
3. During Workout drink - Size on plus Scivation Xtend.
4. Leucine
5.Multivitamin -
6. Omega fish oils
7. Digestive Enzymes.
8. Lots of other vitamins etc. plus COQ10.
Diet atm is roughly as follows,
Diet
7.30am - Either 6Whole eggs on 4slices wholegrain toast, plus 2 scoops Pure protein Igf + a Banana/ or/ Big bowl of muesli + 3 scoops Pure protein Igf + 10g leucine
10.30am - 250g Lean Minch plus 125g Wholegrain rice + Banana
1.30pm - 200g Chicken Breast + 125g Wholegrain rice + 15g olive oil
3.00pm - protein bar
4.45pm - 50g Reflex Peptide fusion, 1 banana, and 50g oats + 15g olive oil.
6.00pm - PRe workout product.
During my workout i sip on size on and Scivation Xtend.
7.15pm - 2 Scoops Bulk Supplements direct recovery + 25g whey
8.15pm - 6 whole eggs on 3slices wholegrain bread + 2 Scoops pro peptide + banana + 10g leucine
10.30pm - 250g lean mince + 1 scoop PhD Pharma blend
I have the above everyday, but obviously if im hungry ill have another protein bar or a banana or something here and there, once a week which is usually a sunday ill have a cheat kind of day, not dirty but just a few treats.
Thanks for taking the time to stop by.
I have been advised to do much lower volume as before i was doing say 5exercises for each bodypart with between 3-5sets...so was probably overtraining.
This training will allow me to recover quicker and let me put everything into my workout!
Will make a nice change as my body deffo needs a change as it just doesnt seem to want to respond to so many sets and exercises anymore.
This is my most recent picture from September 2010(just trained chest)
This is pics from June 2010
This is from June 2009
**broken link removed**
Any comments are more than welcome!
Josh.
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