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TOMORROW: BACK DAY!
May 24, 2012 2:37pm- 1
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Background
For 11 years I have been competing in Wrestling (Greek Rome style) I have achieved 3 place in the nationals, 9 state champion golds. In 2007 I Injuried my knee, after months of trying to get it better, my doctor told me to take a break, I didn't listen to him, I wanted to keep competing and wrestling, My Injury got worse, and I had problems walking, so my coach told me to take a break... Feeling all sorry for myself, I spent a year being depressed and just doing nothing... I got a few Body magazines, read some of the arnold topics, and I started thinkin, I'm tired of feeling sorry for myself, this isn't what I was men't to do, so I wen't down to the Gym and got me a membership, since then I've been working out, and the last half year now I have wanted to get bigger, All natural and drug free, I Intend to do it, and only time will give me what I wan't.
It's all about setting a goal for me, and achieve it, If I don't succeed the first time, I know I have to work even harder, and then I will try again, and again until I'm there, and then set another goal.
TheInsan1ty's Progress & Goals
TheInsan1ty's Program
My Workout Program View My Full Workout Program
My Workout Program
The past 8 months I've been using this 3 split program, If i start on:
- monday, then it's Upper body (chest and triceps + ABS routine)
- Tuesday, Arms and back/neck/traps/shoulders/lats (ABS routine)
- Wedensday, Everything below the belt, Legs/calves/Quads/glutes and Deadlift (lower back)(and my ABS routine).
And then the split start over again until satuday, rest on sunday.
Keep in mind that I do just about the max I can do in weight on everything, and I put 1,25Kgs to 2,5Kgs on every week, so far I have only been stagnating on bench and biceps curl a few times, I kept trying to raise every week, and I managed to get over the stagnate part all times, which was a great achievement for me.
Heres the Program for part 1/2/3
ABS ROUTINE
In all my abs exercises I always Keep my abs tight and my reps in a controlled way, slowly up and down, PAIN PAIN!!
- Decline crunch with dumbbell on my chest to increase the result, I'm doing 3 sets X 20/15/10, decreasing with 5 rep each set. I'm using a 35Kg Dumbbell, increasing with 1,25Kgs each week/ two weeks.
- Ab roller, 3x 15 set/rep, This is insane, my abs gets so hard just after the first set.
- (NEW) barbell ab rollout, trying this one today.
- side bending with dumbell hanging from arm, really great excersice. 3x10 set/rep
- Ball Crunch, doingt his after the Decline, 3X30 set/rep
1.-----------------------
- Becnhpress, old school, Love benchpress, doing a 5x5 and maxing my weight, trying to get higher every week, medium grip.
- Bench incline press, My angel is about 25 to 40, I do 1-2 sets in each angel (total of 3 diff. angels) Medium grip, hits my upper chest real good! 6x6 - 2 sets in each angel.
- Cabel Crossover, one of my fav to. Important to keep ur arms extended and not put on to much weight, I see lots of people doing all kinda of weird motions trying to finish the reps, just use a weight you know you can do without bending your arms, keep them extended, and do not change your arms posistion, I do a 4x8 set/rep. 50 kgs on each pulley.
- Reverse Grip Triceps Pushdown, I like to have my triceps with the chest day, so i don't overwork my arms on the Biceps day, 4X8 set/rep doing max weight possible, and still being able to not swing and cheat the barbell up using ur back. 40 Kgs at the momemnt.
- Abs Routine.
2. ----------------
- Pull-ups with weigths hanging from my belt (I'm doing 20Kgs now, raising with 1,25 Kgs every week/two weeks)3X10 set/rep
- Cable Rowing, straight back and pulling the cable to my stomach, my legs are straight, maybe a little bend before i pull the cable to me. 4X8 set/rep
- Shrugs, doing a circle motion with my shoulders, holding the weights still for 3 sec. when I reach the top of the motion and down again. 3X10 set/rep
- Biceps Curls with curlbarbell (standing). I do 50 Kgs now, without swinging my back, like alot of people do at the gym, slowly down and medium fast up, i don|t wan't to get that swing motion. 4X8 set/Rep
- Biceps curl using the
- Shoulder press with either dumbells or barbell, slowly down and expsloive up. 3X10 set/rep
- Power Partials, Love this one, really get all pumped after it, hard to put more weight on every week, so i usally go up 1Kgs every two weeks. 5x6 Rep/set
- ABS ROUTINE - Same for every workout, Look on top to see my routine.
3. ------------
- Power Clean with/without block, This a great exercise, requires great technice, so for those who wants to try this, be sure to train technice with the barbell for the first 2 weeks, you really get work up with this, it's so intense, it's explsove and you'll get sweat after this I tell you, 5X6 Set/rep
- Deadlift, This an All-time Fav. Can't complete a week without it. It hasn't been one time I haven't felt pumped and hard doing the deadlift, it's hard for alot of beginners, alot of people do it wrong, look at the video BB.com got, great way to learn the technice, if you learn it wrong the first time, then for some it's all over, so make sure you start with some easy weights, just to learn it right, then once you've got it right, start pumping that iron! I do this 2 Times a week as with the rest of my exercises, but The first part of the week (Mon-Wed) part 1. of my split, I do 5X5 Deadlifts Maxing the weights and the next time which is Part 2. of my split (where I have started over again (Thur-satuday) I do 3X10 Deadlifts, doing just a few Kgs less.
- Leg press (machine), I use the machine since my knee is got an old injury. I go down to 90 degrees angle, and explosve up, slow down. 3x12 Set/rep
- Leg exstension (another Quad exercise) I love the Pump I get in the Tear shaped Muscle, I also feel great progress every time I have done it. 3X10 Set/rep
- (NEW!) Never tried this! starting with it today (May.11.2011) I want to improve my Glutes, so I1m going to do Pull Through (wire Machine) 4x8 set/rep
- (NEW!) Will also try the *One-Legged cable Kick* to improve my glutes, so let's see what will be my fav.
- Standing Calf Raises, Love it, great way for me to improve my calves, Always wanted that Diamond Shape, Like Arnold have (watch, Pumping Iron, Doc. with Arnold S.).
3x10 set/rep
- ABS Routine
My Nutrition Program View My Full Nutrition Program
My Supplement Program View My Full Supplement Program
My Motivation Program View My Full Motivation Program
My Motivation Program
About TheInsan1ty
Latest Forum Posts
Latest BodyBlog Entries
Posted in Nutrition : May 24, 2011 1:03am
Another week Finished, yet again, to quick, I guess that's just how it's ment to be, and even when the time goes slowly, I sit there saying, "dam, wish that clock would go faster", but anyway. Lets just briefly look at todays blog update, and I have to say, I wish I had more to write about. As you all remember from last time, I started a arm program, and we'll be looking into that, and it's progress. I also wan't to add the rest of my routines and progress, and share whatever comes up as I write.
As you know I've changed my routines, and starting with my arm rout
...Time for a Change
Posted in Working Out : May 15, 2011 3:07amIt's finally sunday, that almost sounded like the week wen't slow, but let me assure you guys and girls, the week was over to fast, still have a bunch of stuff I didn't get time to do, like watching a movie, playing some xbox or playstation, hanging out with some friends… there isn't any time for that anymore, I find myself with a handful of things I have to do, and another hand with stuff I wanna do. Some things must come first, and in that hand is Family, work and Workout, these things is important to me, I always put these things first, and when sunday comes I still have the Want to do h
...A new type of blog
Posted in Training : May 12, 2011 11:08pmFirst off! I have decided to start a somewhat different blog, 3 days ago I started my first blog post, thinking that it was all about writing about my workout, for some it might, but I have decided to have a more meaningfull blog, hopefully some guidelines, tips/advices to beginners, or just sharing my ways of doing things, could be diets, techniques or routines... so every week I will now start writing a new blog post. I want to gather things I've learned throughout the week, from my friends, magazines, I will try them out, see what I think about them and tell you guys about it a
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