Author Topic: Workout plan (kanye west reference) (Read 11132 times)

Garrulous · « **on:** October 14, 2009, 04:38:28 PM »

UPDATE TO the

Workout plan:

DAY 1:

BICEPS - Preacher curls (20 kg) till fail, hammer curls (10kg) till fail, barbell curl till fail (15kg), chinups till fail (proper ones, go down fully and come back up)

BACK - Lateral pull down 100 pounds till fail, assisted pull up with about 4-6 kg for assistance till fail, seated row till fail.

DAY 2:

CHEST - Bench press - incline 15kg till fail, normal bench press 25kg till fail, dumbell chest press 10kg each dumbell, dumbell flys, pushups about 30 or so or till fail.

TRICEPS - Dips 3 kg assistance or about 6 without aisstance repeat until fail, tricep cable extension till fail, machine tricep extension till fail

DAY 3:

SHOULDERS - Seated dumbell shoulder press , side lateral raise (7kg) each dumbell , front raise (7kg) each dumbell.

LEGS - leg press, leg extension, leg curl, calf raise all till fail

DAY 4: hardcore cardio sesh - sometimes I do one of these a week or two times a week, depending on my energy levels

DAY 5: day off. - should of had one today, now my arms are filled with lactic acid

Basically all the wieghts I do is till fail, like my face is red and my arms are shaking, and that's when I stop. Cheers for any feedback, much appreciated.

Rollin · « **Reply #1 on:** October 14, 2009, 04:58:15 PM »

In my view shakes are convenient if one doesn't have time for a proper meal, not essential.

Lakeside · « **Reply #2 on:** October 14, 2009, 06:12:01 PM »

Click here for Kanye's comments about Caveman Forum (Sometimes it loads slow)

Cavemanforum.com

Wlfdg · « **Reply #3 on:** October 14, 2009, 06:32:13 PM »

I also think shakes are a matter of convenience. I prefer food! LOTS of GOOD FOOD!

Split body part routines are most effective when used in conjunction with copious amounts of anabolic and androgenic steroids! As that is who those programs are designed by and for.

Getting big is about the basics and going HEAVY! Recruiting the most amount of motor units and recruiting fast twitch fibers. That is how you get BIG!

Garrulous · « **Reply #4 on:** October 14, 2009, 08:59:44 PM »

So my workout plan has a lot of fallacies within?

I assumed this was the best as it is

a) routine
b) all muscle groups
c) allows resting
d) cardio friendly

_____________________________

What would you suggest and what would be more effective for a person who does not dabble in bull shark testosterone. My waist is about 32 inches give or take, 177 cm height, and currently weigh at 70 kilograms or 154 pounds, my BMI is 22.2. Basically I want to have lean muscle but not be too skinny.

At the moment my physique is very average apart from a little muscle on the bicep, tricep, shoulder area. When I used to do excess amount of cardio I liked how my face was really skinny and showed my jawline etc, but having no muscle is so shit so I want to build muscle but then cut.

Wlfdg · « **Reply #5 on:** October 14, 2009, 09:14:42 PM »

Refer to Coach Staley
http://cavemanforum.com/index.php?topic=1820.msg14954#new

This is the reason I posted these articles. I don't agree with his diet recommendations in regards to dairy. I am having no problems gaining strength and mass on Paleo foods. Lean mass at that. Gaining mass is easy for me.

Garrulous · « **Reply #6 on:** October 15, 2009, 07:03:28 AM »

So basically, you bulk on paleo diet and then cut with paleo diet?

Except cut down the excess food intake as cutting requires less food right?

How long would one need to bulk in the gym to get average muscles cranking, I'm not looking for big big big, but not skinny either. At the moment I have been probably working hard at the gym for 2 months give or take, do you think after 2 more months of intense training I could decide to cut down?

Wlfdg · « **Reply #7 on:** October 15, 2009, 08:37:42 AM »

It seems to be best to train in 12 week cycles. Alternating the program every 3 weeks so the body doesn't have a chance to adapt and become stagnate.

Based on what I have seen my own body do, with Paleo eating I think you can have the best of both worlds. I have been gaining mass and losing bodyfat concurrently.

I believe that if you follow a full body, compound movements (no isolation exercises), 3X per week training program for 12 weeks with consistent 3 week periodization schedules you will grow and get lean. So do 3 weeks of training to increase weight per working sets alternated with 3 weeks of increasing reps per set or working sets per exercise (volume). Fill in 2 days per week with some short 20-30min. HIIT cardio, 1 day of mild steady state cardio and 1 full rest day.

Keep protein intake high, eat high fat protein at every meal, eat some alkaline foods with protein, drink plenty of water and get good sleep.

Garrulous · « **Reply #8 on:** October 15, 2009, 04:30:33 PM »

What about rests I heard at some point you need a few weeks break after doing weights for a certain period. Is this true or some lazy dude made it up?

Wlfdg · « **Reply #9 on:** October 15, 2009, 07:49:27 PM »

Yea 1 week off every once in a great while is a good thing. Although, I only take a week off once a year. When I was still competing I took off every 6th week for recovery post event. I was training in excess of 36-40 hrs. a week.

Garrulous · « **Reply #10 on:** October 27, 2009, 05:42:05 PM »

Okay so I have followed this program now for a couple of weeks, so is it time to make

Day 1, Day 3?

I am a little confused by way of meaning change your routine, is that what you meant?

Wlfdg · « **Reply #11 on:** October 27, 2009, 08:39:39 PM »

Lay out your program for me. Days, exercises, sets and reps.

Garrulous · « **Reply #12 on:** October 28, 2009, 12:48:24 AM »

Workout plan:

DAY 1:

BICEPS - Preacher curls (20 kg) till fail, hammer curls (10kg) till fail, barbell curl till fail (15kg), chinups till fail (proper ones, go down fully and come back up)

BACK - Lateral pull down 100 pounds till fail, assisted pull up with about 4-6 kg for assistance till fail, seated row till fail.

DAY 2:

CHEST - Bench press - incline 15kg till fail, normal bench press 25kg till fail, dumbell chest press 10kg each dumbell, dumbell flys, pushups about 30 or so or till fail.

TRICEPS - Dips 3 kg assistance or about 6 without aisstance repeat until fail, tricep cable extension till fail, machine tricep extension till fail

DAY 3:

SHOULDERS - Seated dumbell shoulder press , side lateral raise (7kg) each dumbell , front raise (7kg) each dumbell.

LEGS - leg press, leg extension, leg curl, calf raise all till fail

DAY 4: hardcore cardio sesh - sometimes I do one of these a week or two times a week, depending on my energy levels

DAY 5: day off. - should of had one today, now my arms are filled with lactic acid

Basically all the wieghts I do is till fail, like my face is red and my arms are shaking, and that's when I stop. Cheers for any feedback, much appreciated.

Apologize for any inaccuracies, you probably won't be able to give me an approximate answer as I don't really measure how much weight I do, I just do the heaviest and till fail. Some dumbell weights I do remember so I have listed as much as I can.

Wlfdg · « **Reply #13 on:** October 28, 2009, 06:16:17 AM »

TOOOOO MUCH!

Bodypart split style training is for "roid boys/girls". STOOOP!

Read this-
http://www.tmuscle.com/free_online_article/sports_body_training_performance/the_reg_park_way_to_serious_size_and_strength#

Garrulous · « **Reply #14 on:** October 28, 2009, 06:36:54 AM »

Ahhh, no wonder why I always feel fatigued, when I was running today I could barely move, it's like I was dead inside, and definitely after the gym I felt like I have been zapped from all my energy.

My old regime was much better which was basically every muscle every 2 days and repeat, I had a lot more energy. Thanks for the reply wldgf, I had no idea pushing until failure was a bad thing. My mate who is doing sport science at college was telling me all this stuff, and saying its the best workout regime and all that. But I believe your word would be more credible because you look like a tank and my other mate is a rake and probably is 135 pounds.

Anyway I'll calm down abit at the gym, especially rest more, my body today has just been burnt out and I feel weak and like shit.

« **Reply #14 on:** October 28, 2009, 06:36:54 AM »

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Author Topic: Workout plan (kanye west reference) (Read 11132 times)

Garrulous

Workout plan (kanye west reference)

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