PPSSSHH

so yeah as above realy guys
i tend to do just torso and arms and back all with 3 sets of 12

OvaBoost

30 power overs
plenty of sit ups/crunches
plenty or press ups
skipping
dumbell work on shoulders

Stu @ M Developments

iTrader: (12)

Monday = Back and Calves
Rower (warm-up)
1000meters. (5mins ish)

Pull Ups:
110kg x8 3sets (Aim for lower assistance)

Bent over Dumbbell rows (Palm in)
17.5kg x8 2sets
20kg x8 1sets
25kg x8 1sets
27.5kg x8 1sets
30kg x8 3sets (Go to fail)

Bent over Dumbbell rows (Palm Flat)
30kg x8 3sets (Go to fail)

Lat pull downs seated arms wide palms out:
40kg x8 2sets
55kg x8 1sets
60kg x8 1sets
70kg x8 1set

Lat pull downs seated arms close palms in:
40kg x8 2sets
55kg x8 1sets
60kg x8 1sets
70kg x8 1set

Straight Arm Pulldown
30kg x8 2sets

Calve press. On Horizontal leg press:
80kg x10 2sets
100kg x10 1sets
120kg x10 1sets
140kg x10 1 sets
155kg x10 to failure. (Do a drop set here back down to 60kg without a break)


Tuesday = Shoulders & Triceps
Rower (warm-up)

Seated Dumbbell press (Arnold)
15kg x8 1set
20kg x8 1sets
22.5kg x8 2sets

Standing Side Lateral Dumbbell Raises
7.5kg x8 1sets
10kg to failure

Seated rear lateral raises
7.5kg x8 1sets
10kg to failure

Upright rows on Tri machine:
50kg x8 1set
70kg x8 1set
80kg x8 1sets
90kg x8 2sets

Shrugs: (trapezius muscle)
22.5kg x8 1sets
27.5kg x8 to fail

Triceps Pushdown:
40kg x8 1sets
70kg x8 1sets
80kg x8 1sets
90kg to fail

Reverse Pec Dec Flyes:
30kg x8 2sets
45kg x8 2sets
55kg x8 1sets


Single Overhead dumbbell extension, alternate arms:
7.5kg x8 1sets
10kg x8 1sets
12.5kg x8 1sets
15kg to fail

DB Kickbacks
12.5kg x8 1sets
15kg x8 2sets


Thursday = Forearms and Cardio.

Rower (warm-up)
1000meters. (5mins ish)

Pedal bike
10mins on level 5

ABS Crunches:
30 crunches x 3sets

Leg raises (low and high)
10 raises x3 sets

Treadmill:
10mins at 5.5kph

Stepper:
10mins at level 2

X- Trainer:
10mins

Rower:
2000 meters.

Overhand Dumbbell Wrist curls:
10kg x8 2sets

Underhand Dumbbell Wrist curls:
12.5kg x8 2sets
15kg x8 2sets

Shin splint exercises.


Friday = Legs
Rower (warm-up)
1000meters. (5mins ish)

Squats:
40kg x8 1set
50kg x8 1sets
60kg x8 1sets

Leg extension machine (up)
55kg x8 2sets
65kg x8 1sets
75kg x8 1sets
85kg x8 1sets
90kg x8 1sets

Leg extension machine (down)
40kg x8 2sets
60kg x8 1sets
70kg x8 1sets
75kg x8 1sets

Adductors:
70kg x10 2sets
90kg x10 1sets
100kg x10 1sets
110kg x10 1sets
120kg x10 1sets
125kg x10 2sets


Abductors
75kg x10 2sets
85kg x10 1set
95kg x10 1set
110kg x10 1set
125kg x20 2set

Leg press. Horizontal:
100kg x8 1sets
110kg x8 1sets
120kg x8 1set
130kg x8 1set
140kg x8 1set
150kg x8 2set
155kg x20 2sets


Saturday = Chest & Biceps
Rower (warm-up)
1000meters. (5mins ish)

Seated Chest Press:
60kg x12 2set
80kg x8 1set
90kg x8 1set

Incline dumbbell press (30degrees)
17.5kg x10 1sets
22.5kg x8 1sets
25kg x8 1sets
27.5kg x5 1set

Flat dumbbell press
22.5kg x8 2sets
25kg x8 1sets
27.5kg x5 1set

Pecdec
80kg x10 2sets
100kg x8 1sets
110kg x8 1sets

Standing alternate dumbbell curls
12.5kg x8 1set
15kg x8 2sets

Bicep curls (Preacher or concentartion)
12.5kg x8 1set
17.5kg x8 2sets

Alternating Hammer Curls
15kg x8 1set
17.5kg x8 2sets

Bicep Curls: (Using tricep machine)
50kg x8 1sets
60kg x8 2sets

Bench at home:
62.5kg x8 2sets

I do Cardio 2 days a week as well.
Currently im not training at all as i have decided to take a 2 week break due to feeling run down, maybe overdoing teh training regime a little, so will see how i feel when i get back into it after the Nurburgring trip.

PPSSSHH

fook me

Stu @ M Developments

iTrader: (12)

That wasnt exactly a planned part of next weeks routine...

Steve200+

Jesus Christ Stu...

Absolutely fair play to you lad... I knew you'd gone into this a bit, but bloody hell..

dexterc

Stu @ M Developments

iTrader: (12)

Cheers Steve.

DaveEscos

thats VERY complicated stu

Stu @ M Developments

iTrader: (12)

Not really mate, i just made a comprehensive routine that works well for me and i print it off and take a list of each days routine to teh gym with me...

Printed the list is only teh size of a fag packet or 2 in lengh. I also note down what improvements ive made next to the set in question and then I re type it when i get home so that my new high is my normal routine for next week. Its all working well for me, although im starting to plateau now so may spend the next few month dieting instead so i dont look such a fat bastard.

Phew... your right, it sounds complicated.

Danielle

my routine starts tonight!!! dance class starts at 7.30pm!!!!
hopefully be doing another class too.

then i just have to go for a induction at gym lol, still haven't been for it!!!

and of course my sit ups, but through stress in the last few weeks my weight has dropped trememdously and i was only about between 8 and 8 1/2 stone to start with!!! i'm down to a size 6, so i have to be careful that i don't overexercise causing more weight loss

but can't wait for tonight!!!

Martinshuter

here is mine a while back,

Flat bench/ 210kg Now 220kg Monday
incline bench/ 160kg Now 165kg Monday
seated shoulder press/ 120kg Monday
shrugs/ 280kg Now 320kg Wednesday
bent over back rows/ 160kg Now 180kg Wednesday
T-bar rows/ 160kg Tuesday
deadlifts/ 220kg Now 233kg Tuesday
squats/ 200kg Now 220 Tuesday
leg press/ 300kg Thursday
bicep preacher curls/ 80kg Monday/ Thursday
tricep close grip bench/ 160kg Wednesday
tricep pull down/ 120kg Wednesday

Stu @ M Developments

iTrader: (12)

Martinshuter

Cheers Stu,

Its nice to see some one who appreciates and shares the pain and effort to get yourself bigger and stronger.

I have now breached the 18st mark now, by 1 measly pound. lol

Stu @ M Developments

iTrader: (12)

Your welcome, it still shocks me how strong some of you fellas are

I cant imagine EVER being able to lift those off teh rack, let alone do reps with em...

DaveEscos

Fair play stu. Ive decided not to write down a routine. TO keep it simple and not squeeze too much in. Seems to be working so far.. touch wood. But im not looking to pack on massive amounts of beef.. just build up a solid base and lose some weight.

eg

Monday - Arms, chest and back.

Incline dumbell press
3 sets of 10 - 22kgs
3 sets of 10 - 24kgs
3 sets of 6-8 - 26kg ( to faliure)

Chest press machine

1 set of 12 - 65 kg
1 set of 10 - 75 kg
1 set of 8 - 85 kg

Tricep pushdowns

3 sets of 10 - 50 kg
1 set of 8-10 - 60 kg

Barbell curls

3 sets of 10




will update the rest later.. loads of work just come in

Stu @ M Developments

iTrader: (12)

You were looking good and lean On Sunday Dave, its all obviously working well for you, which is all that matters at the end of the day.

Jamo

Mine is dead simple been doing it about a year and made some good gains. I don't just do weights though do spin class about twice a week and a boxing class every Thursday.

Day 1 Push
DEAD LIFTS
CHINS-UP
BICEP CURL

Day 2 Pull
BENCH PRESS
SHOULDER PRESS
CHEST DIPS

Day 3 Legs
Squats
Calf Raises

It has the 3 main exercises, and apart from the calf raises and bicep curls they are all compound.

OvaBoost

I'm only 16...not good to use weights at my age isit?

Stu @ M Developments

iTrader: (12)

I fail to see why not? Id say it was a great age to be improving your body, you probably recover easier and faster than us old timers.

Jemma

Stu

You go to a gym to do all that??

Im still waiting to get a induction at Palatine

Stu @ M Developments

iTrader: (12)

Yeah, i use Poulton Gem.
At some point i will go on real diet so you can see the results of all my pain...

OvaBoost

I've been told it studs your growth?

Stu @ M Developments

iTrader: (12)

Well, i personally find it unlikely, as i fail to see how making yourself bigger and stronger can stop you growing in any way, but will bow to those with greater knowledge and hope that someone who knows far more than me takes teh time to reply.

dexterc

The 'stunts your growth' thing is, I am told, an urban myth. Kids in the states, for example, when wrestling or playing American football, put their bodies under at least as much if not more strain that maximal effort lifting would.

I used to spend every lunchtime in the weight room, as did a load of other guys when I was in school, and their growth has definetely not been stunted. Mind you, I did lift like a big back then.

tpaul

Hi Stu
Good workout there. Have you tried to swap your routine around at all as doing the same thing week in week out you will hit a plateau.
I would say try doing
chest and ticeps
shoulder and bicep
This will warm your tri's when doing chest
shoulders are hard work and wear down your tri's in the process.
You might find you will get a better workout on biceps this way round.
Just a thought.
Good luck
Keep it up

Stu @ M Developments

iTrader: (12)

Hi pal, yeah, i swop them around every 6 - 8 weeks and im due a swop now and started to assemble it last night. I will post up the finalised routine later today as ive got to polish it somewhat yet.

Stu @ M Developments

iTrader: (12)

Here we go, the finished routine for teh next 8 weeks.

Monday = Chest & Triceps
Rower (warm-up) 1177
1000meters. (5mins ish)

Incline dumbbell press (30degrees)
22kg x8 1sets
28kg x8 1set
32kg x8 1set

Flat dumbbell press
22kg x8 1sets
26kg x8 1sets
28kg x5 1set

Pecdec
70kg x8 1set
80kg x8 1set
100kg x8 1set

DB Kickbacks
12kg x8 1sets
16kg x8 1sets
18kg x8 1set
20kg x8 1set

Triceps Pushdown:
28kg x8 1sets
34kg x8 1sets
38kg x8 2sets
28kg x8 1sets

Single dumbbell overhead extension, both arms:
14kg x8 1sets
16kg x8 2set

Seated Chest Press:
50kg x8 1set
60kg x8 1set
70kg x8 1set

Bench at home:
62.5kg x8 2sets
72.5kg x8 2sets



Tuesday = Legs
Rower (warm-up)
1000meters. (5mins ish)

Squats:
44kg x8 1set
56kg x8 1sets
72kg x8 1sets

Leg extension machine (up)
55kg x8 1sets
75kg x8 1sets
90kg x8 1sets
100kg x7 2sets

Leg extension machine (down)
40kg x8 1sets
60kg x8 1sets
75kg x8 1set
90kg x8 1set
100kg x6 1set

Adductors:
100kg x10 1sets
125kg x10 1sets
140kg x10 1sets
150kg x15 3sets

Abductors
100kg x10 1sets
125kg x10 1sets
140kg x10 1sets
150kg x15 3sets

Leg press. Horizontal:
100kg x8 1sets
110kg x8 1sets
120kg x8 1set
130kg x8 1set
140kg x8 1set
150kg x8 1set
160kg x8 1set
170kg x8 1set
190kg x8 1set
Fall back down to 120 and rep to failure…



Wednesday = Shoulders & Biceps
Rower (warm-up)
1000meters. (5mins ish)

Seated Dumbbell press
20kg x8 1sets
26kg x8 1sets
28kg x6 2sets
20kg x8 1sets

Standing Side Lateral Dumbbell Raises
8kg x8 1sets
10kg to failure

Bent over lateral raises
10kg x8 1set failure
12kg x8 2sets

Front lateral raises (hold for 3seconds)
8kg x8 1sets
10kg to failure

Shrugs:
28kg x8 1set
34kg x8 1set
40kg x8 2set

Bicep curls (concentration)
12kg x8 1set
16kg x8 3sets

Bicep curls (Preacher)
16kg x8 1set
18kg x8 1set

Bicep bar Curls: (Using cable machine)
24kg x8 1sets
31.5kg x8 1sets

Shoulder Press
45kg x 8 1set
55kg x8 1set



Friday = Back and Calves (45mins)
Rower (warm-up)
1000meters. (5mins ish)

Pull Ups:
110kg x8 3sets

Bent over Dumbbell rows (Palm in)
26kg x8 1set
32kg x8 1set
38kg x8 1set
40kg x8 2sets

Lat pull downs seated
40kg x8 1sets
55kg x8 1sets
70kg x8 1set
80kg x8 1set

Upright rows on Tri machine:
24kg x8 1set
35kg x8 1set
38kg x8 1sets

Calve press.
100kg x10 1sets
140kg x10 1sets
180kg x10 1 sets
200kg x10 to failure. (3sets+)
Fall back down to 140 and rep to failure…



Saturday = Forearms & Cardio. (1hour)
Rower (warm-up)
1000meters. (5mins ish)

Alternating Hammer Curls
12kg x10 1set
14kg x10 1set
16kg x10 2sets

Standing Dumbell Wrist Curls
12kg x10 1set
14kg x10 1set
16kg x10 1set
18kg x10 1set
20kg x10 2sets

Overhand Dumbbell Wrist curls:
10kg x8 2sets

Underhand Dumbbell Wrist curls:
10kg x10 1set
12kg x8 2sets

ABS Crunches:
30 crunches x 3sets

Leg raises (low and high)
10 raises x3 sets

Treadmill:
10mins at 5.5kph

Stepper:
10mins at level 2

Flat Barbell Press. (home)
62.5kg x8 2sets
72.5kg x8 2sets


Nice to see the improvements in weight again from the earlier one i posted a month ago too.

XR-RS

Thats an interesting routine stu. Is that a routine you devised yourself or did someone put it together for you ?

The only reason i ask is, the lad that introduced me to the gym would have told me that, that was way overtraining. im not saying hes wrong youre right, youre wrong hes right just interested

Stu @ M Developments

iTrader: (12)

Hi Pal,
Paul Eggleton originally devised my plan way back in October last year when i started the gym. Since then, after learning a great deal about the sport i have swopped and changed it all to suit myself and the way my strength is developing. If ive ever been unsure ive asked for Pauls guidance and he has put me right.

Whilst my routine is now quite heavy for some, i feel i am at the stage now where i am able to feel for myself if i am overdoing it, and last April i did, and grudgingly took 2 weeks off. I felt great afterwards and got straight back to it.

The results, for me, speak for themselves, and in the past 5 months i have tripled what weights i can handle in many stes, and doubled everything else as a bare minimum. So i cant be going too wrong, and i still look forward to teh gym EVERY night and feel a little down on my days off...

Its also worth noting that correct diet is paramount, as if you eat wrong you can do yourslelf a lot of damage training quite hard, especially to the nervous system. take care and seek professional advice. Keep consuming that protein.

I guess the bottom line is one mans overtraining is anothers daly routine.

XR-RS

Cheers for the reply stu. i meant exercises not weight really, the lad i used to go with put me on a routine. chest for example would be

flat barbell press-3 sets of 6-8 reps and then 1 set to failure
incline dumbell press-3 sets of 6-8 reps then 1 set to failure
cable crossovers/dumbell flys-3sets of 6-8 reps and 1 set to failure

he said to me dont do any more than 3 exercises per muscle as any more is overtraining.

I think the best advice i was ever given was 'be very careful who you take your advice from', but if your routine mainly came from Mr eggleton then thats good enough for me think il step my training up a bit then

Stu @ M Developments

iTrader: (12)

Hi,
Yeah, im talking about excercises and reps too. Weight is a personal thing to each of us. My point about the weight was, if my ability to lift more with every single muscle group is still growing weekly after 7months, i think thats proof enough for me that i am not overtrained yet.

tpaul

Hi xr rs
I would say if your newish to training i would stick with a real basic routine for 6months to build you up in strenght and balance before going split routine.
Get you diet right and take you time, its not about how much you can move in weight, its all about how you concentrate on each body part.
If you go too heavy you will cheat like mad and get no gains and lots of damage. I learnt this by doing too heavy on arms and have damaged the tendons in my arms so my elbows are very pointy now.
IT does not matter if they guy next to you can bench 300kg
Just do your own thing and listen to your body and you will be fine.
Good luck
(god i need to get back to the gym i havt trained for 6 yrs now )
Need to sort myself out
Good luck
Paul

bassy_g

my routine at the minute

workout a
squat 3x5
bench press 3x5
deadlift 1x5
dips 3x8

workout b
squat 3x5
military press 3x5
barbell row 3x5
weighted chins 3x8

train 3 times per week,alternating workouts.
increase weight 2.5 k when 5 reps is achieved on all 3 sets.

Jemma

Yous all make my 100+ sits ups, 50 + press ups a day look silly (i only do the ones where u balance on your knees.. my wrists cant take my weight )... they worrked for Isabella lol
Ive gone from doing Isabella's power workout from 4 times a week to just one

Danny @ Enhanced Performance

iTrader: (3)

hi there stu well im not surprised you need a break you must be fucked.you are so overtraining your splits are fine but your doing twice the amount of sets you need and you only grow when your resting so hit the gym hard and fast then get out and rest you will see the benefits instantly.if you need any guidance feel free to pm me

Stu @ M Developments

iTrader: (12)

Not at all, im loving it and actually feel quite low as i come to the end of my daily routine as i would rather stay and do another hour but force myself to leave as i know its not good for me to stay!

I am tad more tired nowadays as i come to the end of teh routine but i expect that is purely because ive dropped my calories down to a level where i can lose weight, which i am doing nicely, ive lost 2-3lb per week for the past 3 weeks!

How exactly do we define overtraining if its not by how we feel?

Danny @ Enhanced Performance

iTrader: (3)

thanks for the pm iv listed some stuff back to you.im glad you feel good mate as i said you have a lot of desire i just think you will feel even better with greater results.let me know what you think and more importantly how you get on.cheers

bassy_g

usualy when overtrained you feel tired all the time,but have difficulty sleeping,lose interest in working out and dread your workouts,pick up colds ect easier and generally feel weak

christianh3

mines fairly basic :

-I train each muscle group once per week
-3 exercises for 4 sets each exercise = 12 sets per muscle group
-decide what exercises i want to do just beforehand or actually in the gym, see how i feel, also decide on the fly whether to train heavy or light.