Oi GordyR....workoutplan

theleg

theleg

theleg

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You ever done anything like this mate? Or anyone else on here for that matter..Im startin tomorrow and im kinda weeing myself...Its gonna hurt so bad :( :(

Its an old tnation lactic acid training type dealio..the weights should be 6rm,12rm and 25rm

Day One: Chest and Back
Day Two: Legs
Day Three: Off
Day Four: Shoulders and Arms
Day Five: Off
Repeat

The cycle is meant to be performed 6 times. Doing it longer will result in diminishing returns.

Here are some suggested movements, along with the prescribed rest periods.


Day One: Chest and Back

A1. 6 Incline Dumbbell Presses at 45-degree angle
Rest 10 seconds
A2. 12 Incline Barbell Presses at 45-degree angle
Rest 10 seconds
A3. 25 Incline Dumbbell Press at 30-degree angle
Rest 2 minutes
Repeat 3 times

B1. 6 Weighted Chins
Rest 10 seconds
B2. 12 Bent-over Rows
Rest 10 seconds
B3. 25 Seated Cable Rows to Neck
Rest 2 minutes
Repeat 3 times

Day Two: Legs

A1. 6 Squats
Rest 10 seconds
A2. 12 Lunges
Rest 10 seconds
A3. 25 Leg Extensions
Rest 2 minutes
Repeat 3 times

B1. 6 Leg Curls
Rest 10 seconds
B2. 12 Romanian Dead Lifts
Rest 10 seconds
B3. 25 Reverse Hypers or Back Extensions
Rest 2 Minutes
Repeat 3 times

Day Three: Off

Day Four: Arms and Shoulders

A1. 6 Seated Dumbbell Presses
Rest 10 seconds
A2. 12 Seated Lateral Raises
Rest 10 seconds
A3. 25 Lateral Raises with Cables
Rest 2 minutes
Repeat 3 times

B1. 6 Dips or Close-Grip Bench Presses
Rest 10 seconds
B2. 12 Decline Barbell Extensions
Rest 10 seconds
B3. 25 Cable Pressdowns
Rest 2 minutes
Repeat 3 times

C1. 6 incline Dumbbell Curls
Rest 10 seconds
C2. 12 Standing Barbell Curls
Rest 10 seconds
C3. 25 Standing Pulley Curls
Rest 2 minutes
Repeat 3 times

Additional Notes:

• If you work out at a commercial gym, you might be hampered by slackers and fat cows who steal your exercise stations. As such, you may need to improvise and do different movements.

• Strive to do each circuit 3 times per workout. Progress to 4 circuits per workout after two or three weeks.

• Use a 40X0 tempo on the sets of 6; a 20X0 tempo on the sets of 12; and a 10X0 tempo on the sets of 25.
 
I've never seen anything like that before. But good luck. No doubt GordyR or some of the other experienced guys will offer some advice. :)
 
Its sposed to be great for cutting weight...but it will make you puke :o which is gonna be awkward in my gym full of 7stone girls who think theyre fat....

I wish i could find a proper gym.
 
Ok so i tried to start today but got to the gym at 8ish and it was packed with male students sitting around talking on all the stations...i waited till 9 and they all bogged off leaving just the girls who do nothing but stretch :o which was nice...i found all my RM weights and tomrrow will go sightly later :coold:

Its gonna be hard as hell tho...
 
Good luck mate.... definately not my kind of workout, but looks like it could be fun (in the "collapsing to the floor struggling to keep your pre workout protein shake from coming back up" kind of way :p)
 
oddjob62 said:
Good luck mate.... definately not my kind of workout, but looks like it could be fun (in the "collapsing to the floor struggling to keep your pre workout protein shake from coming back up" kind of way :p)
Click to expand...

Im usually not for this kind of thing but ive gotta drop some fat cos of me sisters wedding...and this thing drops fat like crazy...

combined with a pmsf diet, its gonna kick my bum but ill lose a hell of a lot of weight :o Then i can get back to proper training after the wedding.
 
I was having a real problem years ago when I strarted training. I was 11st 3 when I started and moved up to around the 11st 13. My training regime had not altered so my body gave up on gains. I could not break the 12st barrier and then I was introduced to Mike Metzners book "Heavy Duty"

Having adopted the programme he sets out in "Heavy Duty" and ideology of Low reps low sets heavy weights.. My gains increased incredibly ( with no added stimulants at all ) I grew so much stronger and within a few years got to 14st, with nice low body fat levels.

Changing your regime within every 3 - 6 months will have huge benefits, this looks like a really good workout schedule...

Supersets....someone get me a bucket quick!!!!... Ill give it a go in a few weeks. looks good!!
 
I know whenever a new post is entered into his sticky thread at the top of the Sports Arena, he gets an email alert and usually checks it out pretty soon. :)
 
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