Dave's workout

[Bigboi118]

Week 74 workout 3

Flat DB bench press 4x12 - 2x21

Superset
Bent over BB rows 3x10 - 42.5
Band Pull aparts 3x10

DB Military press 4x8 - 2x17.5KG

Superset
BB Shrugs 3x10 - 40KG
BB Bicep curls 3x10 - 28KG

Heavy DB holds for max time - 3 times - weight used 2x40KG Db's held for roughly 40 secs each time

[Bigboi118]

Week 74 workout 3

Squat up to 3 rep max - 100KG

Walking lunges with Db's 3x8 - 2x20 up to 22.5 next week

Reverse Hyper-extensions 3x8

Exercise ball sit ups 3x25

Reverse crunches 3x15

Calf raises 3x10 - 50KG

[Bigboi118]

Week 75 workout 1

close grip bench press work up to 3 rep max - 3 reps at 75KG

DB floor press 2x20 - 2x27.5 ok

Superset
Chest supported Db rows - 3x8 - changed grip to overhand, 2x15 up this
Chest supported Rear delt raises - 3x10 - 2x8.5 up this

DB Shrugs 3x10 - 2x22.5KG ok

Tricep ext 3x10 - 2x12.5KG up this

[Bigboi118]

Week 75 workout 2

Reverse lunge front foot elevated 3x8 - 55KG

RDL 3x10 - 70KG

Calf raise 3x10 - 70KG

Exercise ball crunches 3x25

reverse crunches 3x15

[Bigboi118]

Week 75 workout 3

Flat DB bench press 4x12 - 2x22.5 - up this next week 23-25

Superset
Bent over BB rows 3x10 - 43.5 - do this again, missed a few reps
Band Pull aparts 3x10

DB Military press 4x8 - 2x20KG - do this again, missed a few reps

Superset
BB Shrugs 3x10 - 42.5KG - up to 45 next week
BB Bicep curls 3x10 - 30KG - up to 31-32 next week

[Bigboi118]

Week 75 workout 4

Squat up to 3 rep max - 105KG

Walking lunges with Db's 3x8 - 2x25KG

Reverse Hyper-extensions 3x8

Exercise ball sit ups 3x30

Reverse crunches 3x15

Calf raises 3x10 - 60KG

[Bigboi118]

Week 76 workout 1

bench press work up to 3 rep max - 3 reps at 77KG

DB flyes 1x19 1x14 - 2x17.5 up this

Superset
Chest supported Db rows - 3x8 - changed grip to overhand, 2x17.5 up this
Chest supported Rear delt raises - 3x10 - 2x9

DB Shrugs 3x10 - 2x7 -

Skullcrushers 3x10 - 27KG

[Bigboi118]

Week 76 workout 2

Reverse lunge front foot elevated 3x8 - 55KG

RDL 3x10 - 75KG

Exercise ball crunches 3x30

reverse crunches 3x15

[Bigboi118]

Week 76 workout 3

Flat DB bench press 4x12 - 2x25 - up this

Superset
Bent over BB rows 3x10 - 45
Band Pull aparts 3x10

DB Military press 4x8 - 2x18.5KG - up this

Superset
BB Shrugs 3x10
BB Bicep curls 3x10 - 32KG - up this

[Bigboi118]

Week 76 workout 4

Squat up to 3 rep max - 110KG

Walking lunges with Db's 3x8 - 2x27.5KG - up this

Calf raises 4x12 ramped - 70,80,90,100

Reverse Hyper-extensions 3x8

Exercise ball sit ups with added 5kg weight 3x25

Reverse crunches 3x15

[Bigboi118]

Just if anyone wonders if ive stopped lifting or something i havent.

Been going to T-nation alot more, currently doing madcows 5x5 while eating a hell of alot of food,
Ive also been reading books and the one that has changed me and the way i workout is book by coach rippetoe
'Starting Strength' amazing book TBH, Explains the very basics in such an easy way, i had to get the book shipped
over from the US but its worth every penny. Anyone who has got the book im sure would say the same.

I just wished i had that book from day 1.

Im still eating real healthy, just alot more of it. Through some poor advice and mainly me not researching properly,
whole first year was basically a waste. lifts didnt go up at all, now that i am eating alot more (around 4-5000 cals a day)
I am gaining strength (whilst not getting to fat due to better than average food choices).

in the future i plan to go onto 5/3/1 but for all the while madcows works im gonna stick with it.

[Fygle]

What kind of foods are you eating, mate? I'm gonna look into that book, looks interesting.

[ironwill]

Interesting, I did full body the first five months and gaine like 6 inches, and lost an inch in waist. Went to a split, and like 4 months later, I measured, and no change from when I stopped fullbody. I have tried to eat like a horse, so I hear what your saying about being stuck. Alot of great articles on T-Nation, I've been watching the Anaconda profile series (I think thats what its called)

[Boss Man]

Alot of great articles on T-Nation,

Pity quite a lot are permeated with blatent links, to crap and / or expensive supplements. One reason I've never really gone there much if at all.

Supplement whoring is not cool.

[ironwill]

Yuh, the advertising is annoying, I try to ignore it. Posting can be dangerous!