TheAnimal
02-05-2002, 08:30 AM
Right my Bodybuilding has gone a little bit pear shaped recently. Lack of goals to much going on, meaning I have been unable to dedicate enough time to it. BUT now I’m getting back on track!! I’m going to do a bit of a controlled bulk for a while. Controlled as in sensible food choices, NOT a LMB where I only eat slow burners etc but just sensible foods not a oh it’s edible ~shove into mouth~
TIMESCALE
TODAY = 5th February
Start a controlled bulk.
1st April =Start cut, haven’t decided on what yet probably JW’s 13 week plan or possibly a combination of that and my usual cut technique.
JUDEGMENT DAY = 1st July
n.b. This MAY change if I find by bulk is plateauing I may go on the cut for a week, or if it is close to April start cutting early and then do a mini LBM bulk for a week or two halfway through the cut. WATCH this space!!
DIET
This will be posted in a few days and I will edit this post.
TRAINING SPLIT
Day One - Chest/Triceps
Day Two - Back/Forearms
Day Three - Legs
Day Four - OFF
Day Five - Shoulders
Day Six - Biceps
Day Seven - OFF
WORKOUTS
CHEST/TRICEPS
This is a lagging bodypart so I will be doing a workout A for two weeks and then a workout B the next two weeks etc.
Workout A
Warm-up - Bench Press 2x15
Flat Dumbbell Press 3x8-10
SUPERSETTED
Flat Bench Press 3x6-8 (holding peak on final as per 8 weeks program)
Inlcine Bench Press 3x8-10(holding peak on final as per 8 weeks program)
SUPERSETTED
Bench Press APT Machine 3x8-10
Dip's 3x10
Cable Crossovers 3x10
SUPERSETTED
Standing Cable Flyes 3x10
SUPERSETTED
Press Up's till failure about 10-15
Workout B
Watch this space!!!
Triceps
Cable Rope Pushdowns 3x6/6/6
Wide pushdown till failure then a drop the weight then continue to failure then for the last set keep the weight the same but do them close grip.
Seated Reverse Cable Pushdowns 3x12
EZ Skull Crushers 3x8/6
EZ Skull Crushers NO WEIGHT 3xfailure
SHOULDERS
If I told you I’d have to KILL you…lol
BICEPS
8 Week Program (http://www.abcbodybuilding.com/magazine/8_weeks_to_fuller%20biceps.htm)
LEGS
FULLY Warm-up
SQUATS (had to be really) 6/8/10/12/10/8/6
Leg Press 3x8
Going one legged on these. Left leg NO rest then Right leg then 30 seconds/minute then repeat. SUPER heavy, as I've got the reassurance of the machine. Slow negative and then REAL explosion of POWER!!
Leg Curls (seated) 5x10/8 (Alternatate these EVERY week with Lundges!!)
Simple dropset, again going heavy on these and take the weight RIGHT in and SQUEEZE at the full contraction!
CALVES - as per JW's plan (http://www.abcbodybuilding.com/magazine/8%20weeks%20to%20bigger%20calves%201.htm)
BACK
Pending, gotta work on this bad boy
Animal
TIMESCALE
TODAY = 5th February
Start a controlled bulk.
1st April =Start cut, haven’t decided on what yet probably JW’s 13 week plan or possibly a combination of that and my usual cut technique.
JUDEGMENT DAY = 1st July
n.b. This MAY change if I find by bulk is plateauing I may go on the cut for a week, or if it is close to April start cutting early and then do a mini LBM bulk for a week or two halfway through the cut. WATCH this space!!
DIET
This will be posted in a few days and I will edit this post.
TRAINING SPLIT
Day One - Chest/Triceps
Day Two - Back/Forearms
Day Three - Legs
Day Four - OFF
Day Five - Shoulders
Day Six - Biceps
Day Seven - OFF
WORKOUTS
CHEST/TRICEPS
This is a lagging bodypart so I will be doing a workout A for two weeks and then a workout B the next two weeks etc.
Workout A
Warm-up - Bench Press 2x15
Flat Dumbbell Press 3x8-10
SUPERSETTED
Flat Bench Press 3x6-8 (holding peak on final as per 8 weeks program)
Inlcine Bench Press 3x8-10(holding peak on final as per 8 weeks program)
SUPERSETTED
Bench Press APT Machine 3x8-10
Dip's 3x10
Cable Crossovers 3x10
SUPERSETTED
Standing Cable Flyes 3x10
SUPERSETTED
Press Up's till failure about 10-15
Workout B
Watch this space!!!
Triceps
Cable Rope Pushdowns 3x6/6/6
Wide pushdown till failure then a drop the weight then continue to failure then for the last set keep the weight the same but do them close grip.
Seated Reverse Cable Pushdowns 3x12
EZ Skull Crushers 3x8/6
EZ Skull Crushers NO WEIGHT 3xfailure
SHOULDERS
If I told you I’d have to KILL you…lol
BICEPS
8 Week Program (http://www.abcbodybuilding.com/magazine/8_weeks_to_fuller%20biceps.htm)
LEGS
FULLY Warm-up
SQUATS (had to be really) 6/8/10/12/10/8/6
Leg Press 3x8
Going one legged on these. Left leg NO rest then Right leg then 30 seconds/minute then repeat. SUPER heavy, as I've got the reassurance of the machine. Slow negative and then REAL explosion of POWER!!
Leg Curls (seated) 5x10/8 (Alternatate these EVERY week with Lundges!!)
Simple dropset, again going heavy on these and take the weight RIGHT in and SQUEEZE at the full contraction!
CALVES - as per JW's plan (http://www.abcbodybuilding.com/magazine/8%20weeks%20to%20bigger%20calves%201.htm)
BACK
Pending, gotta work on this bad boy
Animal