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  #1  
Old 07-22-2006, 06:12 AM
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Zee-German Zee-German is offline
Zee-German is bulking, goal of 250lbs
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Default 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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  #2  
Old 07-22-2006, 02:03 PM
book book is offline
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Default Re: Get bigger, run faster and longer...

I hope it works out for you my man. Also I suggest monday to be an entire off day or just a fast paced walk, nothing too intense.
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  #3  
Old 07-23-2006, 02:15 AM
Hells Fire Hells Fire is offline
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Default 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!
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  #4  
Old 07-23-2006, 08:54 PM
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Zee-German Zee-German is offline
Zee-German is bulking, goal of 250lbs
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Default 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  
Old 07-23-2006, 10:21 PM
TasteLikeChicken TasteLikeChicken is offline
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Default 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)
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  #6  
Old 07-25-2006, 12:51 PM
book book is offline
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Default Re: Get bigger, run faster and longer...

was...that meant to be the one of the workouts.. :|
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  #7  
Old 07-25-2006, 07:24 PM
maverickBU maverickBU is offline
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Default 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  
Old 07-26-2006, 12:36 AM
book book is offline
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Default 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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