MonsterMakers Log

Page 3 of 9 FirstFirst 1234567 ... LastLast
Results 31 to 45 of 130
  1. #31
    Registered User


    Join Date
    Nov 2020
    Posts
    815

    Thanks Thanks Given 
    449
    Thanks Thanks Received 
    336
    Thanked in
    244 Posts
    Rep Points
    3360100

    Quote Originally Posted by Bft84 View Post
    pull a
    pullover 2x15-20
    bent row 5-9,10-12
    Neutral grip pulldown 5-9,10-12
    Cable Rear delt fly 2x15-20
    Curl 6-9,10-12,15-20

    Push a
    incline bench 5-9,10-12
    Hammer press 5-9,10-12
    High incline smith 5-9,10-12
    Db lat raise 2x15-20
    dips 5-9,10-12

    legs a
    seated leg curl 5-9,10-12
    hack squat 10-12,15-20
    leg press10-12,15-20
    rdl 5-9,10-12

    add a second rotation of each day with different exercises
    Each set is failure. Add reps each week or weight if you hit or exceed the rep range. When you stall 2 weeks in a row change the exercise. Iíd do abs and calves every day.
    just an example.
    Or is that what you meant when you said to add a second rotation

  2. #32
    Registered User


    Join Date
    Feb 2020
    Posts
    963

    Thanks Thanks Given 
    788
    Thanks Thanks Received 
    553
    Thanked in
    367 Posts
    Rep Points
    12037225

    Quote Originally Posted by MonsterMaker View Post
    Seriously thanks man. What about isolation exercises for tris and bis?
    You have curls and dips with the other heavy pushing and pulling progressive overload. Second rotation of exercises ex
    pull b
    Rack pull 5-9,10-12
    db row 5-9,10-12
    pull up 50 (as many sets as it takes to hit 50
    Bent over db flies 2x15-20
    Another bicep exercise 6-9,10-12,15-20

    push b
    db military 10-12,15-20
    Decline bench 5-9,10-12
    Incline machine press 5-9,10-12
    up right row 2x15-20
    tricep extension 2x15-20

    legs b
    lying leg curl 5-9,10-12
    squat 5-9,10-12
    Single leg press 10-12,15-20
    leg extension 2x15-20
    adductor 5-9,10-12

    pull A, push A, day off, legs A, day off pull b, push b, day off, legs b, day off, etc.

    you really donít need a ton of isolation exercises. I think theyíre a waste of energy and growth potential unless youíre really advanced. What are you going to really get from a chest fly and how much can you really progress in that movement?

  3. #33
    Registered User


    Join Date
    Nov 2020
    Posts
    815

    Thanks Thanks Given 
    449
    Thanks Thanks Received 
    336
    Thanked in
    244 Posts
    Rep Points
    3360100

    Quote Originally Posted by Bft84 View Post
    You have curls and dips with the other heavy pushing and pulling progressive overload. Second rotation of exercises ex
    pull b
    Rack pull 5-9,10-12
    db row 5-9,10-12
    pull up 50 (as many sets as it takes to hit 50
    Bent over db flies 2x15-20
    Another bicep exercise 6-9,10-12,15-20

    push b
    db military 10-12,15-20
    Decline bench 5-9,10-12
    Incline machine press 5-9,10-12
    up right row 2x15-20
    tricep extension 2x15-20

    legs b
    lying leg curl 5-9,10-12
    squat 5-9,10-12
    Single leg press 10-12,15-20
    leg extension 2x15-20
    adductor 5-9,10-12

    pull A, push A, day off, legs A, day off pull b, push b, day off, legs b, day off, etc.

    you really donít need a ton of isolation exercises. I think theyíre a waste of energy and growth potential unless youíre really advanced. What are you going to really get from a chest fly and how much can you really progress in that movement?
    Perfect, Iím going to work with all that, really appreciate it man. Probably going to move a few things around to suit me but keeping the guts of it.

    Just finished a pull day today that was similar to the Pull B that you outlined so I think Iím going to start with that. And build it day by day, using what you wrote up.

  4. #34
    Registered User


    Join Date
    Nov 2020
    Posts
    815

    Thanks Thanks Given 
    449
    Thanks Thanks Received 
    336
    Thanked in
    244 Posts
    Rep Points
    3360100

    Finished up quick pull day. Shoulders were bugging me but other than that it was a decent workout. Still upping my carbs/calories to find what feels it gives me more optimal energy.

    Been taking skips advice and incorporating more starchy carbs. Like lots of potatoes and rice because they are so easy and quick to get down with some chicken.


  5. #35
    Registered User
    zionoir626's Avatar


    Join Date
    Dec 2013
    Location
    Blue Ridge
    Posts
    3,664

    Thanks Thanks Given 
    543
    Thanks Thanks Received 
    1,359
    Thanked in
    880 Posts
    Rep Points
    2147483647

    Man you have tapped some damn great resources here..Mont is king..B84 is new but very knowledgeable and Skip will keep that Rod working for you in your 60's if you listen..Me..I just stir the pot..

  6. #36
    Gym Derelict


    Join Date
    Oct 2012
    Posts
    15,224

    Thanks Thanks Given 
    3,088
    Thanks Thanks Received 
    3,518
    Thanked in
    2,108 Posts
    Rep Points
    2147483647

    Quote Originally Posted by MonsterMaker View Post
    Thought Iíd ask what you guys would put my BF at? I was thinking between 12-15 but I really donít have much to go off and would appreciate your professional opinions.


    Sent from my iPhone using Tapatalk
    I would say 18% bodyfat. I have had DEXA scans in the past and say it is shocking what 10% looks like.

    Nothing like you would expect.

    It is best if you Google different carbs and what they do, better than me explaining it here.

    Starchy carbs are readily available and provide more energy.

    I use jasmine rice, white or red potatoes and even non frosted Pop-tarts.

  7. #37
    Registered User


    Join Date
    Nov 2020
    Posts
    815

    Thanks Thanks Given 
    449
    Thanks Thanks Received 
    336
    Thanked in
    244 Posts
    Rep Points
    3360100

    Quote Originally Posted by Skip Foursome View Post
    I would say 18% bodyfat. I have had DEXA scans in the past and say it is shocking what 10% looks like.

    Nothing like you would expect.

    It is best if you Google different carbs and what they do, better than me explaining it here.

    Starchy carbs are readily available and provide more energy.

    I use jasmine rice, white or red potatoes and even non frosted Pop-tarts.
    Geez bro, I never would have thought it was that high. If thatís the case than Iíd probably be pretty content with 12% used to think I wanted to be under 10 but you got me rethinking. Well hopefully it doesnít go too much higher throughout this cycle.

    Going to have to start looking into the best way to do a cut after this, while holding onto as much of the mass as possible. Back on the day when gear wasnít in the picture Iíd just cut those calories back to under 2000 and up the cardio, not sure such a dramatic approach is conducive to keeping my gains though. Well I got 7 weeks to figure that out.

  8. #38
    Gym Derelict


    Join Date
    Oct 2012
    Posts
    15,224

    Thanks Thanks Given 
    3,088
    Thanks Thanks Received 
    3,518
    Thanked in
    2,108 Posts
    Rep Points
    2147483647

    You are not in a bad place.

    12% and your abs are exposed and obliques are obvious as there is little to no fat.

  9. #39
    Registered User
    zionoir626's Avatar


    Join Date
    Dec 2013
    Location
    Blue Ridge
    Posts
    3,664

    Thanks Thanks Given 
    543
    Thanks Thanks Received 
    1,359
    Thanked in
    880 Posts
    Rep Points
    2147483647

    You look better than when I started..

  10. #40
    Gym Derelict


    Join Date
    Oct 2012
    Posts
    15,224

    Thanks Thanks Given 
    3,088
    Thanks Thanks Received 
    3,518
    Thanked in
    2,108 Posts
    Rep Points
    2147483647

    You are not in a bad place.

    12% and your abs are exposed and obliques are obvious as there is little to no fat.

  11. #41
    Gym Derelict


    Join Date
    Oct 2012
    Posts
    15,224

    Thanks Thanks Given 
    3,088
    Thanks Thanks Received 
    3,518
    Thanked in
    2,108 Posts
    Rep Points
    2147483647


  12. #42
    Super Moderator
    SUPER MOD
    Montego1's Avatar


    Join Date
    Jul 2014
    Posts
    21,360

    Thanks Thanks Given 
    1,696
    Thanks Thanks Received 
    9,892
    Thanked in
    5,261 Posts
    Rep Points
    2147483647

    Quote Originally Posted by Bft84 View Post
    You have curls and dips with the other heavy pushing and pulling progressive overload. Second rotation of exercises ex
    pull b
    Rack pull 5-9,10-12
    db row 5-9,10-12
    pull up 50 (as many sets as it takes to hit 50
    Bent over db flies 2x15-20
    Another bicep exercise 6-9,10-12,15-20

    push b
    db military 10-12,15-20
    Decline bench 5-9,10-12
    Incline machine press 5-9,10-12
    up right row 2x15-20
    tricep extension 2x15-20

    legs b
    lying leg curl 5-9,10-12
    squat 5-9,10-12
    Single leg press 10-12,15-20
    leg extension 2x15-20
    adductor 5-9,10-12

    pull A, push A, day off, legs A, day off pull b, push b, day off, legs b, day off, etc.

    you really donít need a ton of isolation exercises. I think theyíre a waste of energy and growth potential unless youíre really advanced. What are you going to really get from a chest fly and how much can you really progress in that movement?
    You prefer the rack pulls at the start on pull day?

    I always save them for later so I'm not having to use as much weight. Plus, after two sets of rack pulls I'm blitzed lol.

  13. #43
    Registered User
    zionoir626's Avatar


    Join Date
    Dec 2013
    Location
    Blue Ridge
    Posts
    3,664

    Thanks Thanks Given 
    543
    Thanks Thanks Received 
    1,359
    Thanked in
    880 Posts
    Rep Points
    2147483647

    You getting old Mont??
    We have a New sub for guys like you..

  14. #44
    Registered User
    MindlessWork's Avatar


    Join Date
    Mar 2017
    Posts
    10,985

    Thanks Thanks Given 
    10,242
    Thanks Thanks Received 
    2,924
    Thanked in
    2,349 Posts
    Rep Points
    2143724412

    Quote Originally Posted by zionoir626 View Post
    You getting old Mont??
    We have a New sub for guys like you..
    Haha he should move his log there
    Show me

  15. #45
    Registered User
    zionoir626's Avatar


    Join Date
    Dec 2013
    Location
    Blue Ridge
    Posts
    3,664

    Thanks Thanks Given 
    543
    Thanks Thanks Received 
    1,359
    Thanked in
    880 Posts
    Rep Points
    2147483647

    Oh..Nice
    Now that's when you have to finally know you're old..

    Your log is move to the Vet section..!!

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Copyright© 2012-2021 Anabolic Steroid Discussion Forums