take a gander

[Walli]

Well, im an idiot at times and tbh i foget what ive done the week or last time i worked out a specific muscle etc and as i want to constantly be gaining and getting stronger i might actually start logging and noting down what i do so i can physically see the increase or lack of if the case be.

plus will stop reevesy crying at me.

plus will give env something to try and get revenge on

I'll post a basic sort of weekly routine i would do lifting wise although some weeks i do change stuff up a bit and if i feel like it i sometimes do a similar routine to what reevesy does where i basically do a series of warmup sets then 1 working set on a heavy weight till fail.

For all exercises i work with the same sort of structure, do some warm up sets with little weight and then do three working sets.

my working sets go 10 reps, 8 reps, 6-8 reps with increase of weight each time. I try to keep a high intensity so i have no more than a minute rest time between each set.

Day 1:

Chest and Triceps:

-------------------

chest

flat barbell bench press

incline barbel bench press

Cable flyes

decline cable flyes

incline cable flyes

-------------------

triceps

Body dips - I tend to just do 3 sets of 8-10 for this with own bodyweight

arm extension with cable (just pushing down the cable extending your arms)

overhead arm extension with dumbell (put dumbell behind your head with arms bent and extend them)

iscolated tricep extension with dumbell

-------------------

Day two:

Back and Biceps:

-------------------

Back

lat pull downs but working on trying to do pull ups instead so doing a bit of both.

seated row either machine or use bottom of a cable machine.

T bar row

bent over barbell row

one handed bumbell row

-------------------

biceps

Close grip easy bar curls

wide grip easy bar curls

dumbell curls

hammer curls

couple sets of iscolated one arm curls.

-------------------

day three:

shoulders

-------------------

overhead military press, can either use barbell or dumbells. i prefer dumbells.

front raises with dumbells

side raises or lat raises same thing

upright row

shrugs

-------------------

Day four : do with day three if i feel like it

legs

-------------------

Squats

leg press

calf raises

hamstring leg curls

the terminology might be wrong or w/e but its a rough guide.

I also do cardio and/or rugby training on the off days.

[Reevesy]

IN

[Steroids]

yh good routine but there is rarely any point in doing more than 2 warmup sets per muscle group, deffinately no need to warmup on every exercise.

[Walli]

yea i dont, just wrote it wrong.

[Tango_Oscar]

Take pics aswell, i love seeing your chewbacca body  :wub:

[antO]

what days are your rest days? trying to figure out so i could make some suggestions.

[Walli]

i dont have specific days at times, becuase now il be doing rugby training monday nights and tuesday days 7-9 at night but il have strength and conditioning for hour on the monday so i wont be lifting on monday but might be lifting on the tuesday as day 1 for example, or i might try and use my sundays as day 1.

Then i will just work it from there.

[Reevesy]

i dont have specific days at times, becuase now il be doing rugby training monday nights and tuesday days 7-9 at night but il have strength and conditioning for hour on the monday so i wont be lifting on monday but might be lifting on the tuesday as day 1 for example, or i might try and use my sundays as day 1.

Then i will just work it from there.

i would prob train legs wednesdays then if i was u lol

[Env]

revenge for wat

[TJ]

Walli your cock has a six-pack

[plex]

so basically wat ur saying is ur not quite as massive as me

[Yanick]

Walli your cock has a six-pack

[Triko]

enjoy ur workouts mate =]

[Smush]

Lol we have the same routine pretty much.

Yeah if you don't wanna die, I suggest doing legs on wednesday like reevesy said.

[FearMy Def]

have fun and gl

[Mortuls]

might try, looks good

[Royal]

If you dont eat for a year, and do 5 hours of cardio a day u will one day look like me :D