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-   -   Time to add MASS!! (http://www.muscleandbrawn.com/forums/showthread.php?t=4032)

rippednmichigan 08-18-2010 12:51 PM

Time to add MASS!!
 
I have roughly 4 months before I need to start cutting for the show/MAB meet up in Ohio. Trying to piece together a routine to add as much mass as possible in this amount of time. I have add some since my last show, strength is up. Sean Sullivan is supposed to be helping me but at this time he is deployed and I'm not sure how much time he is going to have for me, so I just want to be prepared.

Arms:

Cable Tricep Pushdowns superset w/
Standing Curls (EZ curl bar)
Set 1: 15 reps (warm-up)
Set 2: 12 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 8 reps (drop weight and do another 8 reps)

Close Grip Bench Press superset w/
Preacher Curl Machine

Close Grip Bench Press:
Set 1: 10 reps
Set 2: 10 reps
Set 3: 8 reps ( do a double drop set of 8 reps each)

Preacher Curl Machine
Set 1: 12 reps
Set 2: 12 reps
Set 3: 8 reps do a double drop set of 8 reps each)

Tricep Dip Machine superset w/
Seated Dumbbell Curls

Tricep Dip Machine
12 reps x 3 sets

Seated Dumbbell Curls
10 reps x 3 sets


Back:

Pulldown
4 x 10-15

Barbell Row
4 x8-12

One-Arm Dumbbell Row
3 x10 (each arm)

Supersetted with Hammer Strength Pulldown
3 x10-12

Deadlifts (as long as my back holds up)
3 x10


Legs:

Leg Extensions:
4 x12-15 reps

Hack Squats:
7 x(last set is a triple drop set), 10-12 reps

Barbell Squats:
3 x10 reps

Lying Leg Curls:
4 x10-12 reps

Standing One-Legged Curls:
4 x10-12 reps

Stiff-Legged Deadlifts:
3 x10-12 reps


Chest:

Incline BB/DB Press
5 sets x 15-12-10-10-8 reps

Flat Bench Dumbbell Press
3 x 12

Incline Dumbbell Flye
3 x 12

Cable Crossover
2 x 15


Shoulders:

Side Laterals:
5 x 15-12-10-10-8 reps

Reverse Dumbbell Flyes:
4 x 12-10-10-8

Seated Barbell/Dumbbell Press:
4 x 10-10-10-10

Shrugs on the Smith Machine:
5 x 12

There you have it! I think this looks solid and I should have no problem growing on this routine.

Thoughts?

Comments?

I have had strep and the flu since last week, feeling better now but still have a slight sore throat and a mean cough. Just gonna keep chilling the rest of this week and hope to hit hard Monday!:mh:

BendtheBar 08-18-2010 01:59 PM

Hola Ripper. Looks solid. Leg day looks incredibly taxing.

Where do your rest days appear with this split?

rippednmichigan 08-18-2010 02:16 PM

Quote:

Originally Posted by BendtheBar (Post 76172)
Hola Ripper. Looks solid. Leg day looks incredibly taxing.

Where do your rest days appear with this split?

REST IS FOR THE WEAK!!


Was thinking like this:

Arms: Monday

Back: Tuesday

Legs: Wednesday

Off/Cardio/AB's: Thursday

Chest: Friday

Shoulders: Saturday

Off/Cardio/AB's: Sunday

BendtheBar 08-18-2010 02:25 PM

Uncle Steve say:

Monday - Arms
Tuesday - Legs
Wednesday - Off Cardio Abs
Thursday - Chest
Friday - Back
Saturday - Shoulders
Sunday - Off Abs/Cardio

...better spacing for your arm recovery. :mh::mh:

rippednmichigan 08-18-2010 02:32 PM

Quote:

Originally Posted by BendtheBar (Post 76180)
Uncle Steve say:

Monday - Arms
Tuesday - Legs
Wednesday - Off Cardio Abs
Thursday - Chest
Friday - Back
Saturday - Shoulders
Sunday - Off Abs/Cardio

...better spacing for your arm recovery. :mh::mh:

I was wondering this, and you be the mass king. My oldest son Tyler was checking out your avi last night. For some reason he thought I was as strong as you! I showed him your work out log and then I felt puny.:(

rippednmichigan 08-18-2010 03:35 PM

Thinking about carb cycling as well, how's this look?

Monday - Arms - Low Carb
Tuesday - Legs - High Carb
Wednesday - Off Cardio Abs - No Carb
Thursday - Chest - High Carb
Friday - Back - Low Carb
Saturday - Shoulders - Low Carb
Sunday - Off Abs/Cardio - No Carb

Since I'm carb sensitive this should work nicely for some lean gains, thoughts?

BendtheBar 08-18-2010 03:57 PM

Quote:

Originally Posted by rippednmichigan (Post 76184)
For some reason he thought I was as strong as you! I showed him your work out log and then I felt puny.:(

Well you definitely aren't weak. If you ate like me you'd probably be moving close to the same weight.

BendtheBar 08-18-2010 03:59 PM

Quote:

Originally Posted by rippednmichigan (Post 76198)
Thinking about carb cycling as well, how's this look?

Monday - Arms - Low Carb
Tuesday - Legs - High Carb
Wednesday - Off Cardio Abs - No Carb
Thursday - Chest - High Carb
Friday - Back - Low Carb
Saturday - Shoulders - Low Carb
Sunday - Off Abs/Cardio - No Carb

Since I'm carb sensitive this should work nicely for some lean gains, thoughts?

What are the gram counts for these days, or are you just guestimating?

I like no carb days on off days. On low carb days make sure you get you some post workout.

rippednmichigan 08-18-2010 04:01 PM

Quote:

Originally Posted by BendtheBar (Post 76204)
What are the gram counts for these days, or are you just guestimating?

I like no carb days on off days. On low carb days make sure you get you some post workout.

Not sure on macros right now, but low carb workout days would be before and after training more or less.

gaspers04 08-18-2010 04:09 PM

Looks good guys.


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