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Old 08-18-2010, 12:51 PM   #1
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Default 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!
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Old 08-18-2010, 01:59 PM   #2
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Hola Ripper. Looks solid. Leg day looks incredibly taxing.

Where do your rest days appear with this split?
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Old 08-18-2010, 02:16 PM   #3
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Quote:
Originally Posted by BendtheBar View Post
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
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Old 08-18-2010, 02:25 PM   #4
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Default

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.
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Old 08-18-2010, 02:32 PM   #5
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Quote:
Originally Posted by BendtheBar View Post
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.
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.
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Old 08-18-2010, 03:35 PM   #6
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Default

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?
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Old 08-18-2010, 03:57 PM   #7
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Quote:
Originally Posted by rippednmichigan View Post
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.
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Old 08-18-2010, 03:59 PM   #8
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Quote:
Originally Posted by rippednmichigan View Post
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.
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Old 08-18-2010, 04:01 PM   #9
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Quote:
Originally Posted by BendtheBar View Post
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.
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Old 08-18-2010, 04:09 PM   #10
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Looks good guys.
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