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HotRod360
07-21-2015, 11:44 AM
Ok I'm going to post up my daily workouts. Progress pics i will post once every 2 weeks. I plan on doing this for 12 weeks to see my results.

stats

5-8.5"
218
16.9% BF (bodpod test @ University of Miami)

http://i27.photobucket.com/albums/c164/stacey360/IMG_3825_zps5qocnnvt.jpg (http://s27.photobucket.com/user/stacey360/media/IMG_3825_zps5qocnnvt.jpg.html)
http://i27.photobucket.com/albums/c164/stacey360/IMG_3827_zpszpvhbgwq.jpg (http://s27.photobucket.com/user/stacey360/media/IMG_3827_zpszpvhbgwq.jpg.html)

HotRod360
07-21-2015, 12:07 PM
July 20 Workout...

I am doing a split workout. 1 in the am and one at PM

AM workout

Delts

Standing Over head dumbbell Press
S1. 65lb 7reps - 35lb 14reps - 20lb 20reps
S2. 65lb 8reps - 35lb 16reps - 20lb 20reps after 12reps had to do reps by 2
S3. 65lb 7reps - 35lb 16reps - 20lb 20reps after 12reps had to do reps by 2

Viking Press
S1. 120lb 12reps - 60lb 16reps - 35lb 20reps
S2. 120lb 12reps - 60lb 16reps (by 2 after 12)- 35b 20reps (by 5 after 10)
S3. 120lb 12reps - 60lb 16reps (by 2 after 12)- 35b 20reps (by 5 after 10)

Front cable Side Laterals thumbs up
S1. 30lb 10reps - 20lb 8reps - 10lb 8reps
S2. 30lb 10reps - 20lb 8reps - 10lb 8reps
S3. 30lb 12reps - 20lb 12reps - 10lb 12reps (stopped and talked to someone who was asking about wife competition date)

Rear cable Side Laterals thumbs down
S1. 30lb 8reps - 20lb 8reps - 10lb 8reps
S2. 30lb 8reps - 20lb 8reps - 10lb 8reps
S3. 30lb 8reps - 20lb 8reps - 10lb 8reps

Hi to low cable face pull super settled with low to high cable face pull
S1-S4.H 150lb 12reps - H 150lb 12reps - H 150lb 12reps - H 150lb 12reps
L 120lb 12reps - L 120lb 12reps - L 120lb 12reps - L 120lb 12reps

Revers Pec Dec Flys
S1. 100lb 12reps
S2. 115lb 12reps
S3. 130lb 10reps
S4. 145lb 8reps

HotRod360
07-21-2015, 12:21 PM
PM Work Out

dumbell overhead tricep extension both arms at the same time
S1. 40lb 10rep - 30lb 10rep - 20lb 10rep
S2. 60lb 6rep - 40lb 8rep - 30lb 8rep - 20lb 8rep
S3. 60lb 6rep - 40lb 8rep - 30lb 8rep - 20lb 8rep

Close Grip Bench Press
S1. 225ln 10rep - 135 8reps
S2. 225ln 9rep - 135 8reps
S3. 225ln 6rep - 135 8reps
at this point i had a nasty pump my arms were killing me how tight they were

Rope Pull Downs (corner machine, the reason i put this they changed the pulled beaus it had broken and it has a different pulley and the weight is much more but unknown.)
S1. 50lb 10rep - 40lb 10rep - 30lb 10rep
S2. 60lb 8 rep - 50lb 8rep - 40lb 10rep - 30lb 10rep
S3. 60lb 8 rep - (10 sec rest) 50lb 10rep - 40lb 10rep - 30lb 10rep

Reverse Grip ez bar cable pull down
S1. 60lb 8rep - 50lb 6rep - 30lb 6rep - 20lb 6rep
S2. 60lb 6rep - 40lb 8rep - 30lb 8rep - 20lb 8rep
S3. 60lb 6rep - 40lb 8rep - 30lb 8rep - 20lb 8rep

- - - Updated - - -

please feel free to constructively criticize please I'm trying to gain as much as i can and do this right and not waste gear.

HughJassol
07-21-2015, 12:23 PM
is every set a drop set?

HotRod360
07-21-2015, 12:28 PM
yes correct i have been working out like this, i try to do zero cardio. I would like to go heavier but my gym is old school machines almost no safeties at all and i don't have a partner, at night i train the wife.

HughJassol
07-21-2015, 12:34 PM
you won't gain a lot doing drop sets all the time. keep the drops to the last set. you can add some supersets to keep your heart rate up. whats your gear?

HotRod360
07-21-2015, 12:40 PM
damn i forgot to post that on the top...

Test Prop 1CC EOD
Test E 2CC a week
Tren 1CC EOD
HGH 4IU ED
Deca 1CC for joints a week

HotRod360
07-21-2015, 12:52 PM
well I'm trying to hit all muscles twice a week for the first 6week than drop to just one time a week, on the second day of that muscle i was planning on doing a really heavy 6-8 rep sets or maybe even 8 sets of 1 rep max! i just started so we will see when that day comes to hit it again which route i go. but please share your knowledge



you won't gain a lot doing drop sets all the time. keep the drops to the last set. you can add some supersets to keep your heart rate up. whats your gear?

Sierra2500hd
07-21-2015, 01:23 PM
I've been doing a high rep 30-50 for first set, heavy up to 5 reps for the next 4-5 sets, and last set drop set. I added the 1st and last set variations on all my compound lifts and have been blowing up! Before that I just lifted heavy for strength and power-lifting training and did not get that big but became very strong. I'm doing this for 12 weeks then going back to a Russian style power lifting routine.

I agree that a drop set every time will not gain you much. The timing of it has to be on the back end of heavy sets to tax the full range of red and white fibers.

HotRod360
07-21-2015, 01:30 PM
The reason behind it in my opinion... Im chasing that pump once i have it I'm trying to forcibly keep it and hit that muscle hence the drop sets. after the first set i have a nice pump, then i continue to keep it and hit it so i don't lose it. Sierrra2500hd I was planning on running a program like you just mentioned above but wanted to give this a go before i did.

Thank you all for your comments

I'm listening guys i want to see what everyone says before and if i adjust.