gwilliams on the road to body building sucess

[BendtheBar]

Originally Posted by gwilliams

yesterday was my chest and triceps

chest- sets reps
bench press 5 10
pec dec 5 10
incline bench press 5 10
dumbell flyes 5 10

triceps- sets reps
tricep extensions 5 12
close grip bench press 5 10
dumbell kick backs 5 10
tricep pressdowns 5 12

thanks 4 all of your support guys

That should make you plenty sore today.

How much soreness do you generally get in your triceps and chest?

[gwilliams]

aching today but i got to train like a pro to hopefully one day be a pro.

[gwilliams]

yesterday was my shoulder and forearm workout. it was exhausting but i felt the pump at the same time

shoulders- sets reps
arnold press 4 8
seated military press 4 8
dumbell lateral raises 4 8

forearm sets reps
barbell wrist curls 4 10
reverse barbell wrist curl 4 10
behind the back wrist curls 4 10

of to have something to eat now.

[jhuse2]

Great job. How much weight are you using for you lifts.

[DocColossus]

Originally Posted by jhuse2

Great job. How much weight are you using for you lifts.

^^^ THIS.

If I could offer a standard set up for writing the routine down, I would go with something like this:

Bench Press: 135x12, 225x12, 315x10, 365x8, 405x5.
Dead Lift: 315x10, 405x5, 495x3, 585x3, 675x3*
*PR! New personal record!!!
Squat:...etc.

By breaking things down this way and formatting things so they're more reader friendly, you get more constructive criticism and help along the way!!!

[gwilliams]

Originally Posted by DocColossus

^^^ THIS.

If I could offer a standard set up for writing the routine down, I would go with something like this:

Bench Press: 135x12, 225x12, 315x10, 365x8, 405x5.
Dead Lift: 315x10, 405x5, 495x3, 585x3, 675x3*
*PR! New personal record!!!
Squat:...etc.

By breaking things down this way and formatting things so they're more reader friendly, you get more constructive criticism and help along the way!!!

thanks 4 the advice, i will do it 2morro

[gwilliams]

i was absolutly tired when i started the workout

bent over barbell rows- 220x8 200x10 280x2 275x4
lat pulldowns- 175x10 180x5 185x3
bicep barbell curl- 121x10 130x4 126x6
dumbell curls- 55x8 60x2
weighted pullups- 121x10 140x5
dumbell hammer curls- 55x10 60x4 57x8

its my day of 2day so im going 2 prepare some poses.

[kitarpyar]

Originally Posted by gwilliams

i was absolutly tired when i started the workout

bent over barbell rows- 220x8 200x10 280x2 275x4
lat pulldowns- 175x10 180x5 185x3
bicep barbell curl- 121x10 130x4 126x6
dumbell curls- 55x8 60x2
weighted pullups- 121x10 140x5
dumbell hammer curls- 55x10 60x4 57x8

its my day of 2day so im going 2 prepare some poses.

some heavy stuff you are moving up there. nice work.

[jhuse2]

Great Job G!

[gwilliams]

thanks guys it was my day of yesterday. so i decided to do research on how bodybuilders make it to the top. for example what exercises, nutrition and intensity. article to follow soon guys.