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#1
07-22-2006, 06:12 AM
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Get bigger, run faster and longer...
<font color="blue">Hello all, ive decided to make a new Journal for this new split that Book made for me. It includes intense Cardio runs and hard lifting, the perfect balance in my opinion to optain my goals: Join the Marine Corps, and get bigger, ultimately the size of Vin Diesel and be able to run 5 miles, non stop.</font>
Heres the split: Workout A1 (6-10 Reps) 3-5 minutes rest 2 x Deadlifts 3 x Bench 3 x Chinups 3 x CGB Workout B1 (6-10 Reps) 3-5 minutes rest 2 x Squats 3 x Dips 3 x Rows 3 x Military Press Workout A2 (10+ Reps) 2 minutes rest 2 x Deadlifts 3 x Bench 3 x Chinups 3 x CGB 2 x Standing Calf Raises Workout B2 (10+ Reps) 2 minutes rest 2 x Squats 3 x Dips 3 x Rows 3 x Military Press 2 x Barbell Curls 6-10 Rep Day = Explosive 10+ Rep day = rythmic positive/negative with peak contraction pause/negative Monday Cardio Tuesday A1 Wednesday Cardio Thursday B1 Friday Cardio Saturday A2 Sunday Sprint Training Monday Cardio Tuesday B2 Wednesday Cardio Thursday A1 Friday Cardio Saturday B1 Sunday Sprint Training Monday Cardio Tueday A2 Wednesday Cardio Thursday B2 Friday Cardio Saturday A1 Sunday Sprint Training Monday Cardio Tuesday B1 Wendesday Cardio Thursday A2 Friday Cardio Saturday B2 Sunday Sprint Training Warmup: Initial exercise acclimation for 4 sets -In between exercises do warm up for next exercise Thanks to Book for making this for me, i cant wait to start, im thinking of starting on Sunday, but maybe Monday. I will also keep track of my diet and try to accurately put the info for each meal. Since its a bulk, it will be hard for me to down the amount of calories i need to bulk, but i will do my best. To maintain, i need 3236.8 calories, thats hard for me, but i will do my best to go above and beyond. 
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#3
07-23-2006, 02:15 AM
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Re: Get bigger, run faster and longer...
[ QUOTE ]
To maintain, i need 3236.8 calories [/ QUOTE ] What precision! haha. Good luck and enjoy the marines!
__________________
<font color="purple">Old Journal /// HPC 'o5 /// HPC 'o6 /// New Journal Knee Injury - May 29, o6 http://www.gastenboekjes.nl/avatar/C...ilder25104.gif
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#4
07-23-2006, 08:54 PM
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Re: Get bigger, run faster and longer...
Today was an awesome workout, i couldnt help myself not doing supersets = P
Flat Bench Press ss w/ Bent Over Rows ss w/ Dumbell Curls 3 sets, 8-12 reps Close Grip Barbell Curls ss w/ Wide Grip Barbell Curls ss w/ Iso Hammer Strength Press (pecs) 3 sets, 8-12 reps Deadlifts 20 sets, 1 rep = ) Forgot to do chin ups, oh well
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#5
07-23-2006, 10:21 PM
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Re: Get bigger, run faster and longer...
How do you feel your conditioning has changed for supersets after doing your other workouts?(can't remember what you called them)
__________________
Today is don't neglect your hamstrings day! "Dumb bulls" -Milos Sarcev I collect muscles.
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#7
07-25-2006, 07:24 PM
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Re: Get bigger, run faster and longer...
[ QUOTE ]
Today was an awesome workout, i couldnt help myself not doing supersets = P Flat Bench Press ss w/ Bent Over Rows ss w/ Dumbell Curls 3 sets, 8-12 reps Close Grip Barbell Curls ss w/ Wide Grip Barbell Curls ss w/ Iso Hammer Strength Press (pecs) 3 sets, 8-12 reps Deadlifts 20 sets, 1 rep = ) Forgot to do chin ups, oh well [/ QUOTE ] I don't want to speak for book, but if I gave you a split and you butchered it like that, I wouldn't be happy. I especially wouldn't want you going around saying that I gave you that routine. The routine he gave you will get you strong (and big)fast, as long as you eat properly, follow it like it says, and allow enough time for recovery. Skipping exercises to add supersets, messing with the set/rep counts, and doing anything but what's on the paper will fvck this routine up and NOT achieve what it aims to. Why would you superset the hell out of a muscle when you know you hve to work it 2 days later? Do what he says for 8+ weeks and you'll be astounded by how much mass you gain from the pure strength you'll be adding to the most important exercises in a weight lifters repetoire. Sorry for the tirade, but what you did I'm SURE is not what book had in mind. He took the time to help you with that split, respect that and tweak only on his suggestion.
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#8
07-26-2006, 12:36 AM
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Re: Get bigger, run faster and longer...
[ QUOTE ]
[ QUOTE ] Today was an awesome workout, i couldnt help myself not doing supersets = P Flat Bench Press ss w/ Bent Over Rows ss w/ Dumbell Curls 3 sets, 8-12 reps Close Grip Barbell Curls ss w/ Wide Grip Barbell Curls ss w/ Iso Hammer Strength Press (pecs) 3 sets, 8-12 reps Deadlifts 20 sets, 1 rep = ) Forgot to do chin ups, oh well [/ QUOTE ] I don't want to speak for book, but if I gave you a split and you butchered it like that, I wouldn't be happy. I especially wouldn't want you going around saying that I gave you that routine. The routine he gave you will get you strong (and big)fast, as long as you eat properly, follow it like it says, and allow enough time for recovery. Skipping exercises to add supersets, messing with the set/rep counts, and doing anything but what's on the paper will fvck this routine up and NOT achieve what it aims to. Why would you superset the hell out of a muscle when you know you hve to work it 2 days later? Do what he says for 8+ weeks and you'll be astounded by how much mass you gain from the pure strength you'll be adding to the most important exercises in a weight lifters repetoire. Sorry for the tirade, but what you did I'm SURE is not what book had in mind. He took the time to help you with that split, respect that and tweak only on his suggestion. [/ QUOTE ] Thanks Maverick, you pretty much summed up my thoughts. mate if your going to alter the routine THAT much, then I wouldn't say it is my routine. You practically changed it into a chest/biceps workout...I'm really not happy about that.
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