Liquid's Training Journal

Liquidmetal · Post by **Liquidmetal** » Thu Apr 12, 2007 8:02 am

Monday: Chest / Ticeps

Bench
4 sets of 8 to 10 reps
Incline Bench
4 sets of 8 to 10 reps
Cable Flys
3 sets of 8 to 10 reps
Dips
3 sets of 8 to 10 reps
Extensions
4 sets of 8 to 10 reps
Kick backs
3 sets of 8 to 10 reps

Liquidmetal · Post by **Liquidmetal** » Thu Apr 12, 2007 8:12 am

Tuesday, April 10th: Back/Biceps
Chin Ups
2 sets of 8 to 10 reps
One Arm Rows
3 sets of 8 to 10 reps
Wide Grip Seated Rows
2 sets of 8 to 10 reps
Closed Grip Seated Rows
2 sets of 8 to 10 reps
Lat Pull Downs
4 sets of 8 to 10 reps
Barbell Curls
3 sets of 8 to 10 reps
Ez Bar Preacher Curls
3 sets of 8 to 10 reps
Incline Curls
2 sets of 8 to 10 reps
Concentration Curls
2 sets of 8 to 10 reps

Liquidmetal · Post by **Liquidmetal** » Thu Apr 12, 2007 8:17 am

Wednesday, April 11th: Cardio
Treadmill Farmers Carry
Incline setting: 15 (full)
Speed: 2.5 (24 min mile)
Weight: 25 lb dumbells
Time: 24 minutes

Liquidmetal · Post by **Liquidmetal** » Thu Apr 12, 2007 10:09 am

Thursday, April 12th: Leggs
Warm Up:
Treadmill Farmers Carry
Incline setting: 15 (full)
Speed: 2.5 (24 min mile)
Weight: 35 lb dumbells
Time: 5 Min
Squat:
4 sets of 8 to 10 reps
Leg Curls:
4 sets of 8 to 10 reps
Seated Calf Raises
3 sets of 8 to 10 reps
Standing Calf Raises
1 sets of 25 reps
Exercise Ball Crunches
4 sets of 15 reps
Hanging Leg Raises
4 sets of 15 reps

swanso5 · Post by **swanso5** » Fri Apr 13, 2007 3:51 am

16 sets in total for legs and 20 for arms??? need to get that sorted

probably too much volume to i think, looks like a "muscle mag" type workout which doesn't suit 99% of natural trainer's

Boss Man · Post by **Boss Man** » Fri Apr 13, 2007 7:27 am

Agreed.

You only need at most about 6 sets Hamstrings, 6 sets Quads, and 6 sets Calves, even calves require a good kicking but not massive amounts.

Same with Arms, I'd limit to 8-9 sets Biceps, 8-9 sets Triceps, so you're doing 16-18 sets Arms. 20 is pushing it a little.

Liquidmetal · Post by **Liquidmetal** » Fri Apr 13, 2007 10:34 am

Cool.

Thanks for looking over program. I didn't look at it from that perspective.

I just started this new routine this week so it will be easy for me to modify next week. Today is shoulders. (I love shoulder day! well I love each day I get to work out for that fact but still.....). I'm not too happy with the leg workout at all. Actually I could use a really good plan for leg's if either of you have one you wouldn't mind posting. I'm glad you mentioned that that many sets for arms is too much. I'll be more than happy to cut some of that off. I felt like I was driving arms to death this week. If you need to know, stats are: 33yrs 6'0 181lbs I have gained 11 lbs lean in the past 6 months and am looking to hit 195lbs lean by the end of the summer. I feel that's a tough goal but one worth shooting for. I just took last week off and this week begins a new cycle of creatine too. So I'm ready to explode.

Legs have always been a rough spot for me so any advice is greatly appreciated.

Boss Man · Post by **Boss Man** » Fri Apr 13, 2007 2:55 pm

Possible thing for Legs.

Squats
Extensions

Hamstring Curls
Lunges

Barbell Calf Raises
Walking Calf Raises

3 sets each exercise. Keeps it nice and simple.

swanso5 · Post by **swanso5** » Mon Apr 16, 2007 3:46 am

do 2/week for optimal mass gains if you can evenly spaced

day 1
squats work up in sets of 5 untill you hit a 5 rep max and beat every week
bulgarian split squats 4 x 8/side
stiff leg deadlifts 3 x 8
calf raises if desired but mine are 45cm natural som i don't bother

day 2
deadlifts 4 x 10
reverse lunges 4 x 8/side (learn to do these properly and you'll be sorry)
glute ham raises 3 x 8 (if you don';t have a machine than you can do them assisted on the lat pulldown using a rope attachment...running short on time so if you don't understand what i mean reply and i'll explain in full)
calves again if you want

upper body twice a week doing full body each time 1 exercise each major muscle each session but 2 different days