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Old 02-05-2010, 03:41 AM
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Join Date: Apr 2001
Location: The Pain Zone
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Quote:
Originally Posted by Vlad View Post
Buy it...like today!

I don't know about the american brands, bro...but I doubt there are much difference, they all cost around 20$. It is like two pizzas I had to give up to get one. That is a huge deal for me IT IS THAT GOOD!
LOL. Ok man, I will get on that.

Man, I am so sore right now. It is almost the exact feeling I had when I did the 4th horseman. Today when I was doing arms, I could not even curl because more forearms kept crapping. Hopefully my body adapts soon to this split and my DOMS subside. Though the pain is a great feeling, I still need them to subside because they are interfering with my workouts.

Here are last couple workouts.

Day - Time Day Two - AM
Bodypart Delts; Calves Occluded
Workout Type Hypertrophy
Exercise Sets Reps Notes
Dumbbell Shoulder Press 5 12,10,8, 20, 20
Barbell Upright Rows 5 12,10,8, 20, 20
Bent over laterals 5 12,10,8, 20, 20
Side Laterals 5 12,10,8, 20, 20
Standing Calve Raises 4 20,20,15,15 Occluded
Seated machine Presses 5 12,10,8, 20, 20
Machine Shrugs 5 12,10,8, 20, 20
Front Plate neck raises 3 12,12,12
Reverse plate tibialis raises 4 20,20,15,15 Occluded


Total Sets 41
Time in Gym
Post Weights Cardio 30 Minutes Low intensity Cardio

Day - Time Day Two - PM
Bodypart Chest; Tris Occluded
Workout Type Hypertrophy
Exercise Sets Reps Notes
Flat dumbbell 5 12,10,8, 20, 20
Dips 5 12,10,8, 20, 20
Cable Cross-overs 5 12,10,8, 20, 20
Tricep cable press-downs 4 20,20,15,15 Occluded
Standing Chest Press Machine 5 12,10,8, 20, 20
Incline dumbbell flys 5 12,10,8, 20, 20
Seated tricep pressdowns 4 12,12,12


Total Sets 33
Post Weights Cardio 30 Minutes Low intensity Cardio Time in Gym

Day - Time Day Three - AM
Bodypart Back/Abs; forearms occluded
Workout Type Hypertrophy
Exercise Sets Reps Notes
Close grip pull-ups 5 Failure
Bent over rows 5 12,10,8, 20, 20
Cable deadlifts 5 12,10,8, 20, 20
Wide grip lat-pulldowns 5 12,10,8, 20, 20
Behind back wrist curls 4 20,20,15,15 Occluded
Dumbbell deadlifts 5 12,10,8, 20, 20
Cable Crunches 5 12,10,8, 20, 20
Seated machine crunches 5 12,10,8, 20, 20
Plate twists 3 20,20,20
Reverse dumbbell wrist curls 4 20,20,15,15 Occluded

Total Sets 46
Time in Gym
Post Weights Cardio 30 Minutes Low intensity Cardio

Day - Time Day Three - PM
Workout 1 HR Low intensity Variable Cardio














Day - Time Day Four - AM
Bodypart Arms; Thighs Occluded
Workout Type Hypertrophy
Exercise Sets Reps Notes
Alternate dumbbell curls 4 Failure
Preacher Curls 4 12,10,8, 20
Seated tricep pressdowns 4 12,10,8, 20
Overhead Rope press-downs 4 12,10,8, 20
Leg extension & hamstring curl 4 20,20,15,15 Occluded
Barbell Curls 4 12,10,8, 20
Skull crunchers 4 12,10,8, 20
Behind back wrist curls 4 12,10,8, 20
Reverse Barbell Curls 4 12,10,8, 20
Reverse bar wrist curls 4 12,10,8, 20
Belt Squats 4 20,20,15,15 Occluded
Total Sets 44
Time in Gym
Post Weights Cardio 30 Minutes Low intensity Cardio
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Gabriel "Venom" Wilson, Ph.D. Nutritional Sciences
B.S. (Hons) & M.S. in Kinesiology, CSCS
Vice President, ABCbodybuilding
Co-Editor. of JHR

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