Simple name and a simple task at hand, still with joes plans gonna try and stay around and update this often, sorry for the absence will try and keep updated, have vids and pics id like to upload but it doesnt seem that img from iphone 5 will upload, thanks fellas and have a good evening
Day one-biceps and traps
1-ez curl bar curls 5 sets x 10 reps. Go heavier every set and fail on the last two.
2-incline dumbbell curls . 3 sets x 20 reps!! Chose a weight where you would fail around 12-15 reps. So lets say you reach failure on rep 12. Put the weight down and breathe in and out slow 15 times and fail again. Keep going till you reach 20! Do three sets like that! Stay fucking strict!!!
3-alternating hammer curls. Go heavy!! 5 sets x 5 reps!! Go up and up. Cheat a little
4-ez curl bar curls one set x failure x 8
5-barbell shrugs 5 x 5
6-dumbbell shrugs to side 3 sets x 8
1-leg extensions 5 sets x 10 reps add to each fail on last
2-squats 5 sets x 8 reps.
3-hack squats 4 sets x 12. Add to each and fail on last
4-laying leg curls 4 x 8 fail on last
5-good mornings 4 x 6 fail on last
6-standing calf raises. 10 full reps 10 fast partials 4 sets add to each
Day three-chest shoulders and triceps
1-incline dumbbell bench press (lowest incline you can do) 5 sets x 8 . Fail on last
2-high incline flyes 4 sets x 15 reps. Hold stretch x 2 seconds. After last set x 15. Breathe in and out 10-15 seconds and fail again
3-flat bench smith press 4 sets x 12. Fail on last
4-dumbbell shoulder press 4 sets x 8 fail on last
5-dumbbell side laterals 4 x 15. Fail on all sets!!
6-rear delt machine 5 sets x 10 reps but rest 30 seconds between
7-press downs 4 x 10 fail on last
8-close grip smith press 5 x 5
Day four -off
Day five -back and biceps
1-dead lifts 3-4 warm ups and 5 x 5
2-seated cable rows 4 x 6
3-pull downs to front 4 x 12, fail on last then drop weight by two notches and fail again then drop by two notches and fail again
4-one arm Dumbbell rows 2 sets fail x 8
5-straight bar cable curls 7 sets x 12 reps, rest 30 seconds between sets. Get blood in those biceps!!!
6-one arm dumbbell curls 2 sets x fail x 12 each arm
7-reverse e-z curl bar curls 4 sets x 15 fail on every damn set!
Abs do twice a week any day
Rope crunches 4 x 20-25
Leg raises 4 x 25-30
Bicycle crunches 2 x 50-80 reps Attachment 7844
Just a little chest shockage using bench slingshot.
Floor cable flyes(activation)-50lb per sidex3x12
4x30 reps chest dip. Good hold static stretch at bottom.
Push ups 4xfailure. Fell on my face all 4 times. Good stretch and squeeze at the bottom
Been off a few days as I have been signing and purchasing my new home as I'm soon to be married
Get it man looken great
still lifting guys, i still lerk the forums looking at different logs just never have much time to comment on here ive had a bulk up to 210 pounds and a cut back down im at about 180 now, and im runnin to separate routine basically 6 to 8 weeks at a time and then change to the 2nd routine, im loving this, its dorian yates inspired and joe ohrablo hybrid created, been focusing on paying for a weddin and getting housing plans setup, im gonna try and post here atleast twice a week, cant promise to get all workouts posted
Day one chest and biceps
1-incline barbell press or incline hammer press. Set one very light x 20. Set two add weight for an easy 10. Set three add weight for a moderately hard 8. Add weight for a somewhat difficult 6. Now it's time to fail. Add weight and reach full positive muscular failure in the 6-8 rep range . You want a 2 second negative and a one second explosive positive..you can hold it statically for 1 second then lower again. We want just positive failure here (do that for all exercises)
2-incline flyes one warm up x 10 easy and one warm up x 6 moderate. Then chose a weight to fail in the 10-12 range. After you fail. Put the weight down and count to 10 and fail again.
3-flat dumbbell bench press
1 warm up set x 10 moderately hard
1 set to failure in the 6-8 range. After failure reduce the weight by about 10-15 pounds and immediately go to failure again.
4-cable cross overs one set to failure x 12-15
1-ez curl bar curls one easy set x 12, go heavier and do a moderate hard set x 8. Add a little weight and do one moderately harder set x 6. then go to failure in the 8-10 range
2-incline dumbbell curls 1 easy set x 10 add weight and do a moderately harder set x 8. Add weight and go to failure in the 8-10 range. After failure breathe in and out 10 seconds and fail again
3-two arm dumbbell hammer curls one warm up set then two sets to failure x 12-15 range
1-leg extensions 1 easy set x 10 add weight , one moderate set x 10 , add weight one fairly tough set x 10 then go for broke . Push hard as you can to fail in the 12-15 range. 2 second contraction at top. After you fail bring the weight to the bottom take 5 breathes and then bring the weight to the fully contracted position. Hold the weight to static failure and slowly lower it. Rest 5 seconds and do it again!!!
2-either hack squats or smith machine squats 1 easy set x 10 1 moderate set x 8 one fairly hard set x 8 and 1 set to failure in 10-12 range
3-leg press 1 easy set x 15 then add weight and just do 5 rep then add more and do 5. Then add and push to failure in the 10-12 range. After failure rest 2 min and fail again
4-barbell stiff leg dead lifts 1 easy set x 10 one moderately hard set x 6 and then add weight and just do 3 reps. Then fail in the 8-10 range
5-seated leg curls 1 moderate set x 8 1 set to failure x 8-10 then breathe in and out for 10 seconds and push to failure again then one more time breathe in and out for 10 seconds and fail again
6-standing calf raises 1 easy set x 10 1 fairly hard set x 10 add weight and do 5 then so two sets to failure x 10-15 reps
Thursday -back and abs
1-either machine pullovers or dumbbell pullovers in a decline 1 easy set x 10, one moderate set x 8 add weight do 5 then fail x 10-12 reps one set
2-underhand grip barbell rows 1 easy set x 10 1 moderate intense set x 8 add weight do 5 then fail at 8-10 reps . Reall focus on the contraction and stretch. Rest two minutes then fail again!
3-hammer strength pulldowns with underhand grip or underhand grip pulldowns 1 easy set x 10 add weight do 5 then fail x 10-12 reps
4-one arm hammer strength rows or one arm dumbbell rows 1 easy set add weight x 5 then fail x 8-10 each arm after you do positive failure keep doing partial reps till you can't move your arm anymore
5-dead lifts one easy set x 10 one moderate set x 5 one fairly tough set x 5 then add weight and fail x 8-10
6-crunches holding 25 pounds x 25-35 reps 3 sets
7-leg raises with lower back off end of a bench 4 sets x 20-30
8-bicycle crunches x 50 rep 3 sets
Friday -shoulders and triceps
1-hammer strength or seated barbell shoulder press. The bar x 15 add weight x easy 10 then moderate set x 5 then fail x 10-12
2-dumbbell side laterals 3 sets to failure x 12-15
3-bent over dumbbell laterals 3 sets to failure x 12-15
4-wide grip smith machine upright row. One warm up x 10 then fail x 10-12
5-pressdowns 1 easy set x 10 one moderate set x 8 add weight do 5 then so two sets to failure x 10-12
6-ez curl bar skull crushers 1 easy set x 12 one moderate set x 10 add weight do 5 then fail x 10-12
7-one arm dumbbell kick back 2 sets to failure x 15.
Cardio 3 x week 30 minutes any machine you want varying the intensity.
Day one biceps and triceps
1-barbell straight bar curls 1 easy x 10 1 moderate x 10 one fairly tough x 8 then fail in 6-8 range. After failure rest 15 seconds take 10 percent weight off and do a closer grip and fail again
2-close grip smith machine press 1 easy x 10 1 moderate x 10 one fairly tough x 8 then fail x 6-8 after failure take 10 percent weight off And rest 20 seconds then do underhand grip close Grip press
3-alternating seated dumbbell curls 1 moderate x 10 then 2 to failure x 6-8
4-rope pressdowns 1 moderate x 10 then 2 to fail x 6-8
5-reverse ez curl bar curls one set to failure x 12 after full failure keep doing partials until you can't move the weight then with no rest go to last tricep exercise
6-dips one set to failure . Do as many as possible full and partial failure. Don't bitch out !! If you can do 50 do 50!!
Day two -shoulders and calves
1-70 degree incline dumbbell shoulder pressed 1 easy x 10 1 moderate x 8 1 fairly tough x 8 then fail 6-8.,after failure drop weight by 10 percent fail again after failure drop weight by 10 percent fail again
2-rear lateral machine 1 moderate x 10 then fail x 12 after failure drop weight by 20 percent fail again. After full failure do as many partial reps as possible
3-side laterals 2 sets to failure x 10 but keep doing partials until your arms don't move even one third an inch
4-rope upright Rows 1 to fail x 10. Nothing pos failure
5-seated calf raises 2 moderate sets x 10 then 2 to fail x 6-8
6-calf press on leg press one moderate x 10 then 2 to fail x 15-20 both sets do partials
Day three-chest and back
1-flat bench dumbbell bench Press 1 easy x 10 1 moderate x 5 2 to fail x 8
2-pull ups 2 sets to failure
3-incline dumbbell bench press 2 sets to failure x 10
4-close over hand grip barbell rows 1 moderate set x 10 then 2 sets to failure x 8
5-incline flyes 1 set to failure x 12
6-seated cable rows 1 set to failure x 8-10
7-push ups one set to failure
8-super set dumbbell or machine pullover with barbell shrugs
1 warm up light on each 1 moderate each x 10 one fairly hard each x 8 then fail on both 8-10
Day four abs and legs
1-inner thigh machine 2 light sets x 10 two moderate intense sets x 8 then two to failure x 10-15
2-barbell squats 1 light x 10 1 moderate x 10 1 fairly hard x 8 add weight do 5 then either fail by setting safety poles below parallel so you can dump weight or go close to failure x 10 2 sets
3-leg extensions 1 warm up x 10 then fail x 12-15
4-leg press with feet high on leg press . High as they go
Set one light x 15
Set two moderate x 12
Set three fairly heavy x 8
Add weight x 5
Push close to failure x 8. All the way down or go lighter!! Rest 15 seconds again!! Rest 15 seconds again!!
5-reverse hack squats 1 light x 10 1 moderate x 10 one fairly hard x 10 add weight x 5 then fail x 12
6-rope crunches x 3 sets x 30 reps
7-reverse crunches x 20 3 sets
8-planks 3 x fail
these routines are direct orders, its exactly what i do
So since march 30th you bulked up to 210, from where? And from 210 to 180 all in approximately, 60 days time?
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