MY NEW PROGRAM AFTER ABC INFLUENCE

[imported_MUSCLES]

1.CRUNCHES 1*50
REVERSE CRUNCHES 1*50

2.CABLE CROSS SUPERSETTED WITH
INCLINED DUMBELL PRESS

1*8 45/21 50/23.5 55/28.5 60/28.5

1*25 35KG CABLE CROSS

3.LAYING ON BACK
TRICEP EXTENTIONS SUPERSETTED WITH
BENCH PRESSES NARROW GRIP
3*12 20KG

4.LAT PULLDOWNS 1*8 45/55/65 'D' HANDLE
" 21" 1*8 65/60/55

5.LEG EXTENTIONS
"21" 3*8 100

6.LEG CURL
"21"3*8 55/60/65

7. DORSAL ARCHES 3*8

8. LEG PRESS 3*8 115

SORRY ALL THESE WEIGHTS ARE IN KG


AFTER DOING THIS PROGRAM I WAS TRULY STUFFED BUT IT FELT GOOD IT TOOK ME 1.25 HR
_____________________________________________-_

STAY FIT STAY HEALTHY>KEEP PUMPIN

_______________________________________________

[lwb357]

hey, don't they know real weights down under.

[imported_MUSCLES]

I think thats the other way around how come that you guys dont know real weights its easier to work in 10,its should be the same around the world!

Anyway in this workout I realy was trying to say what training program I came up with after reading abc comments and arguments ! Everybody has got there own limitations in weights but the exercise itself is the important factor!

I only started this program yesterday and today I feel pumped in my chest and lats it seems like they have grown from one workout!

Both of them feel fantastic!

I found that the lats 21 realy worked them well!!

This is a good upper body workout!

_________________________________________________

STAY FIT STAY HEALTHY>KEEP PUMPIN

________________________________________________

[lwb357]

i agree my mother is english, so i had to get used to hearing weight by the stone.

[imported_MUSCLES]

Did my new program again yesterday.
was sore under the shoulderblades and above the knees when I walked.
I think that the lat21 are great,they get your lats realy going.
This morning my pecks looked realy pumped but this may be because I work them also on fridays.
Lower section fridays/upper section sundays and wednesdays.
It seems to lack midsection exercises, got to work on that.
Overall I am happy with the program!

________________________________________________

Stay fit stay healthy>keep pumpin

_______________________________________________

[imported_MUSCLES]

I am happy with this program but it seems to lack some mid section exercises.
Anybody have any suggestions?

_______________________________________________

stay fit stay healthy>keep pumpin

______________________________________________

[imported_MUSCLES]

20 feb 02

My program today

CHEST

Cable Cross with seated incline dumbell press ups 45deg incline

1*8 45cc 21sdbpu
1*8 50cc 23.5sdbpu
1*8 55cc 26sdbpu
1*8 60cc 28.5sdbpu
1*8 65cc 28.5scdbpu
1*8 70cc 28.5sdbpu
1*25 35cc
Good burn after cable cross
Triceps

1*8 40 tricep pulldown
1*8 20 laying on back tricep extentions with barbell
1*8 20 barbell bench press narrow grip hands facing inwards
dips
repeat twice

Tremendous burn after dips

Seated bicep curls

3*8 18.5

Standing hands facing down bicep curls

3*8 20

Decline dumbell bench press

1*20 21 2*20 23.5

Cable cross

1*25 35 Good Burn

dorsal Arches

1*15

Leg extentions

21th 3*8 100


Felt good after the workout,legs felt nice and tight from extentions Arms felt realy tight from the tricep workout.Right arm sore when trying to lift something when extended.

PLeased with this upper body workout it took me about1 hour to do


__________________________________________________

Stay fit stay healthy >keep pumpin

__________________________________________________

[imported_MUSCLES]

4pm 21feb02

Had a hard day.It's hard to please everyone.
In the end you can only please yourself!

The leg extentions I did Yesterday must have worked well ie.My legs hurt today when I walk!

My arms eased up after starting work.

__________________________________________________


Stay fit stay healthy>keep pumpin

_________________________________________________

[imported_MUSCLES]

I suppose I should give my stats too everyone else is doing it.

Iam 47yrs old 6'1" or 1830 mm weigh 92.2kg(14.7stone)with a medium built.(give proper stats later)

Did a workout yesterday(sunday).

Strider 5min to get the blood flowing after stretches.
superset cable cross/inclined db presses
1*8 @ 50/23.5 55/28.5 60/28.5 kg
110lb/51lb 121.1lb/62.7lb 132lb/62.7lb

3*8 cable cross /decline db presses
132/51lb

bend over lats
3*8 30lb

inclined situps with twists 3*10

leg extention 21's 220lb

leg curl 21's 143lb

dorsal arches 2*15

lat pulldown 1*8 @ 100/121/143

lat pulldown 21's@143/121

crunches 1*50 normal 1*50 bum raises

tri superset pulldowns 110 narrow grip
2*12 extentions barbell 44
bench press 44
dips body weight

lower back machine 1*30@187lb


feel good today no aches or pains can't understand felt tight after workout!
__________________________________________________

STAY FIT STAY HEALTHY>KEEP PUMPIN

__________________________________________________

[flyboy34]

Hey muscles, your program is interesting, Hey here is a question, "What days are you working out with this program, and what are you doing on those days-- Mon - chest, Tues- legs/calfs, etc... posts,, later looks good.. the trainer

[imported_MUSCLES]

I am doing mainly upperbody stuf hitting the area the hardest in which I think I lack dimention.But when I do these exercises I sometimes feel ofbalance.ie when doing all uppers my legs feel like the need some training to.At the moment I am concentrating on my tri's and chest.Which is working gaining heaps.Only sometimes I feel like doing more.

I am going back today and going to ad a set to failure after most exercises to exhaust the muscle more therefore getting more hypertrofy.

Last time it didn't feel enough.

__________________________________________________

STAY FIT STAY HEALTHY>KEEP PUMPIN

__________________________________________________

[imported_MUSCLES]

I had a workout this afternoon 26feb02

I did

stretches
crunches 1*50 normal 1*50 alternate cheek lifts
5min strider on aerobics to get the blood warm

cable cross
1*8 110
1*8 121
1*8 132
1*8 143

1*25 88

inclined dumbell press
1*8 46
1*8 52
1*8 57
2*8 63 I had somebody spotting me here and it felt good, a real good feeling

1*12 46

declined dumbell press
3*8 52
1*25 41

peck deck
1*8 187
1*8 198
1*8 209
1*8 220

bend over lats
3*8 30

sit ups with twists
3*10

leg ext
3*8 220 21's

leg curl
3*8 143 21's

lats normal
1*8 99
1*8 121
1*8 143

lats 'd' handle 21's
1*8 143
1*8 121

after this workout my back felt good and pumped
my chest was pumped because I did that extra 63lb
set.And my legs felt good to.

Overall a good workout

Went for a swim afterwards doing the breast stroke the top of my legs were burning never had that before.Only did 100meters.

-________________________________________________

STAY FIT STAY HEALTHY>KEEP PUMPIN


_________________________________________________

[Aikitu]

Keep it going bro!

[imported_MUSCLES]

wanted to do a workout at home today 1mar02 worked out a program but had to do something else dammit!Tolate when I finnished!Don't like to have more than two days between workouts.

__________________________________________________

STAY FIT STAY HEALTHY>KEEP PUMPIN

__________________________________________________

[imported_MUSCLES]

1MAR02

tried to get a workout in but was impossible with work!****!

2mar02

Was able to get 2 sets of flat bench presses in

2times 3*8 190lbs

3mar02

only had time for

2sets 3*8 flatbench press @ 190lbs
2sets 3*8 flatbench press @ 220lbs
2sets 3*8 inclinebench press 190lbs
2sets 3*8 inclinebench press 220lbs

after all the days of in between the bench presses seem to become easier.Must have put on muscle at the gym.

Going to have a hard workout at the gym tomorrow contaplating if I should do a workout at home today.Maybe just abs etc.

__________________________________________________


STAY FIT STAY HEALTHY>KEEP PUMPIN


__________________________________________________

[imported_MUSCLES]

I did 50 situps on my situpsbench last night before going to bed its not realy enough but its atleast something going to have a big workout today.

I feel good.

__________________________________________________


STAY FIT STAY HEALTHY>KEEP PUMPIN


__________________________________________________

[imported_MUSCLES]

[ graemlins/BBsmile3.gif ]

Feld excelent today!Maybe it was the 4day break in between last week gave my muscles time to build?

Anyway here we go with my routine today:

Cable cross 1*8 77 full stretch
1*8 121 these are only half pulls
1*8 132
1*8 143
1*8 154 (new record)
25@ 88
25@ 66

Inclined dumbell presses
3*8 52
3*8 57
2*8 63
1*5 63(new record)with spotter

Decline dumbell presses
3*8 52

Peck deck 3*8 198
3*8 209
3*8 220

Bend over lat raises(for rear delts)

1*8 30
3*8 35

Tri superset
pull down 8@110
extentions 8@45
reverse hand bench presses 8@45
dips between benches 8

repeat 3 times

Incline top rung situps with twists 3*10

Leg extention
3*8 220 21thform

Leg curl
3*8 143 21thform

Lats pulldowns normal
1*8 121
1*8 132
1*8 143

Lats pulldowns 'd'handle 21thform
1*8 143
1*8 132
1*8 121

1*50 normal crunches
1*50 each cheek lifts

This feld like the best workout I have done for a while maybe it was the break maybe Iam building .It sure feels great! My weight is the same as last week aldo it feels like I have lost around my waist!

__________________________________________________


STAY FIT STAY HEALTHY>KEEP PUMPIN

__________________________________________________
[/LIST]

[flyboy34]

Hey man, it looks like your doing better, with the flat bench. Question - are you doing any incline, or decline, and what type of flat bench are you doing, ie.. narrow grip, or wide grip,,, Hey keep it up on the right track..

[imported_MUSCLES]

Depends what bench press you are talking about!If it is the one in my post above it is reverse hands narrow grip bench press as in the superset described for tri's in one of the posts.It works well!When you do them for the first time you realy feel the effect but it is like everything you get used to the exerecise and youhave to up the intensity by going to failure or up the weight!I might go to failure on my third set to finish of the exercise next time!Upping the weight will break the routine!

Thanks for the interest AFSKIBOI please keep it up it is appreciated!

__________________________________________________

STAY FIT STAY HEALTHY>KEEP PUMPIN

__________________________________________________

ABC IS THE BEST graemlins/x4xshot.gif

[imported_MUSCLES]

Yesterday th7mar02 I tried to do Kryogens arm workout at home

I did

Animal Curl substitude with tricep bar

Laying on your back on a bench bringing the bar up as you just have pressed it up.keeping the elbows up bring the tricep bar towards your head which makes you do the animal curl in the negative!

3*8 77lbs

Adam old school ext

3*8 55lbs

Seated close grip barbell tri curl and press

3*8 55

Lying hammer curls

3*8 22lbs

OOPS I forgot about the peak contractions

Bend over rows

3*8 4olbs

the nextday (today)I felt sore in muscles I didn't know I had.Like under my rear delts.Which is good because this is another area I want to build up.

__________________________________________________

STAY FIT STAY HEALTHY>KEEP PUMPIN

__________________________________________________

ABC IS BEST graemlins/x4xshot.gif

[imported_MUSCLES]

images/icons/smile.gif images/icons/smile.gif images/icons/smile.gif images/icons/smile.gif images/icons/smile.gif images/icons/smile.gif images/icons/smile.gif
Thanks fellows for your input on this site!

Today I did in my workout
and feel good about it:

stretches/warmup
crunches 1*50normal1*50glutes(learned about another were you do a leg raise and a crunch when your legs are in the uppuer position I am going to try them!

benchdips 1*50
Animal curls 1*12each 110/121/132
adam old school3*12 45 plus hold on peak contraction.
bend over rows 3*12 35
Cable cross 1*8 (only half)110/143/154
30@88 30@55
Lats normal 1*8 121/132/143
'd' 1*8 121/132/143
'd' 35@35

dorsal arches 1*20
situps with twist3*10

leg ext 1*8 220/231/242/253/264
leg curl1*8 143/154/165

Cable cross 12@88

peck deck 1*8 209

swam 100m breast stroke had a spel in the steam room and went home It was great!


__________________________________________________

STAY FIT STAY HEALTHY>KEEP PUMPIN

__________________________________________________

ABC IS BEST graemlins/x4xshot.gif
I TRAIN BECAUSE IT'S PART OF WHO I AM!

[imported_MUSCLES]

images/icons/smile.gif images/icons/smile.gif
The extra weight I did on the leg ext must have worked as it hurts when I step up the front of my upper legs is sore.Under my outer shoulder blades is sore to.It's probably my lats.The lower part of my tri's are sore to Which is good.

I am pleased with my workout yesterday!Plenty of soreness today and it feels like I have achieved something!

__________________________________________________

STAY FIT STAY HEALTHY>KEEP PUMPIN

__________________________________________________

ABC IS BEST graemlins/x4xshot.gif
I TRAIN BECAUSE IT'S PART OF WHO I AM

[imported_MUSCLES]

images/icons/smile.gif images/icons/tongue.gif images/icons/smile.gif images/icons/tongue.gif images/icons/smile.gif

HAD ANOTHER GOOD WORKOUT!

cable cross
set of 12>88-99-110-121-132-143-8/143

bicep curls on cable cross two handles from under
set of 12>77-88-99

bicep curls with bar on one side palms up
8/99 8/88 12/77

bicep curls with bar on cc palms down
3/8 77

shrugs 3/12 77

good mornings 3/8 35

wrist curls 3/12 22 (palms up/palms down 2x)

incline dumbell press 1/12 52
3/8 57
3/8 63

I felt like doing the 72lbs one to but I couldn't find the gym attendant to spot me!

I felt good this is the first time for a long time I have done just an arm workout.It felt like the rest of my body needed working out but my arms were sort of sore.It was a funny feeling.

[Aikitu]

Can't say much more then keep trainin! =)

Looks good.

[imported_MUSCLES]

I should do this more often Isolate bodyparts my arms don't seem to be sore today but my romboids/lats are!Strange but true must be the bicep curls on cc with the bar rev/normal!

Feels like my back has grown. ( V shape?)