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Progress & Goals
143.1 Lbs.
LEAN BODY MASS
7.9 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
This is the Dorian Yates Blood and Guts Workout, you can find it online very easily. Meant to put on size, great for bulking.
Dorian Yates - Blood and Guts Workout
Monday – Chest/Biceps/Calfs
Rotater Cuff Warm Up - 2 sets of 12 reps, rest elbow on surface to keep form tight
Decline Bench Press: 2 warm up sets of 10-12 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets, increase weight)
Incline Dumbbell or mach. Press (45 degree incline): 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets, increase weight)
Dorian's Tips: Lower weight slowly, explode up.
Flat Bench Dumbbell Flyes: 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets)
5 min rest
Dumbbell Concentration Curl: 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets
Dorian's Tips: Squeeze at top.
Straight Bar Curl: 2 sets of 6-8 reps to failure, desired weight, do negatives to exhaust the negative muscles.
Calf Press: 1 warm up set of 10-12 reps, 3 rest-pause sets to failure, desired weight (10-15 sec rest between sets)
1 min rest
Seated Calf Raise: 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets)
Tuesday - Back/Abs
Dumbbell or mach. Pullover: 2 warm up sets 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (increase weight between sets)
1 min rest
Close-Grip Pulldown: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)
1 min rest
One-Arm Row (each arm): 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)
1 min rest
Wide-Grip Cable Row: 1 warm up set 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between reps)
Dorian's Tips: Only use straps when grip fails.
1 min rest
Barbell Deadlifts: 1 warm up set of 10-12 reps, 1 working set 8-10 reps to failure, desired weight (1 min rest between reps)
1 min rest
Shrugs: 1 warm up set of 10-12 reps, 1 working set 8-10 reps to failure, desired weight (1 min rest between reps)
Wednesday – Rest/Core work/yoga
Thursday – Delts/Triceps/Abs
Dumbbell Shoulder Press: 1 warm up set of 10-12 reps, 1 warm up set of 8-10 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets)
Dorian's Tips: Don't lock elbows at the top. Keep dumbbells apart. Don't over-stretch, lower dumbbells to Delts.
1 min rest
Side Lateral Raise: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)
Dorian's Tips: Change order of shoulder exercises.
Dorian's Tips: Half reps push to failure when it's hard to spot.
1 min rest
Low-Pulley Delt Raise: 1 set of 6-8 reps to failure, each arm
Dorian's Tips: Have partner lift weight to exhaust negative.
1 min rest
Reverse Dumbbell Flyes: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)
5 min rest - Recuperate and mentally prepare.
Triceps Pushdown: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)
1 min rest
Lying Triceps Extensions: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)
Seated Triceps Press: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)
Friday – legs/Calfs
10 min Cardio Warm Up
Leg Extensions: 1 warm up set of 15 reps, 1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure, increasing desired weight (1 min rest between sets)
1 min rest
Leg Press: 2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight (1 min rest between sets)
1 min rest
Hack Squat: 2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight (1 min rest between sets)
5 min rest. Recuperate and mentally prepare.
Seated Hamstring Curl:1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight (1 min rest between sets)
Dorian's Tips: Have partner lift weight to exhaust negative.
1 min rest
Stiff-Legged Deadlift: 1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight (1 min rest between sets)
Dorian's Tips: Only lower as far as a straight back allows. Don't use reverse grip. Hold bar with thumb.
*Calf’s: – Identical to Monday’s workout
My Nutrition Program View My Full Nutrition Program
This is one of my favorite mass diets I got from a personal trainer. 6 meals a day to keep body fat low while gaining lean muscle
Meal 1 (in the morning upon rising)
1 cup of oats mixed with water, apple sauce,
5 eggs
Multi Vitamins/Minerals, Vitamin C & D, Omega 3’s, glucosamine
Meal 2 (around 10am)
Protein shake (1 1/2 scoop) mixed with 1% fat milk
1 cup Fruit, handful Nuts
Pre-Workout
Creatine, Glutamine, BCAA’s
Post-workout
2 scoop protein
Meal 3 (around 1:00 pm)
1-1/2 cup of brown rice, or baked potato, or sweet potato
2 cups desired vegetable
6-8 ounces of chicken, beef, or fish, 1 tbsp olive oil,
Meal 4 (4 PM)
Protein shake (2 scoops) mixed with 1% fat milk and 1 Tbsp of Flax Oil, 1 Banana
Meal 5 (around 7 PM)
1-1/2 cup of brown rice, or baked potato, or sweet potato
2 cups any desired vegetable
6-8 ounces of chicken, beef, or fish, 1 tbsp olive oil
Meal 6 (no later than 11 PM)
1 Cup1% fat Cottage Cheese,
1 cup Fruit, glucosamine, vitamin C
*Water Intake: Drink 120Oz. per day* - and Green tea only
My Supplement Program View My Full Supplement Program
used to take pre workouts until i realized u dont need them, they can be unhealthy. Company for Creatine don't matter, as long as u get it
Gold Standard WHEY!!!
Creatine Monohydrate, (BSN, Muscle Tech, .. etc. their all the same..)
Once a Day Multi Vitaimin,(get the rest from veggies!!)
Glutamine Fuel,
Omegas 3-6-9,
BCAA's - Muscle tech,
Vitamin D & C,
Glucosamine Sulphate
L-Cartartitine (rare amino) - VERY GOOD!!
My Motivation Program View My Full Motivation Program
rossmolson1 back on the Dorian Yates H.I.T. program for 6 weeks. Just resting up for the weekend, doing my food prep. gonna be a brutal 6 weeks! GAINZ!
Feb 6, 2013 | Likerossmolson1 updated his overall goal.
My long term goal is to reach 180 pounds and keep my body fat below 8%
rossmolson1 updated his weight from 150 Lbs. to 151 Lbs., a 1 Lb. gain in 43 days.
Jan 22, 2013 | Like
rossmolson1 updated his workout program.
Dorian Yates - Blood and Guts Workout Monday – Chest/Biceps/Calfs Rotater Cuff Warm Up - 2 sets of 12 reps, rest elbow on surface to keep form tight Decline Bench Press: 2 warm up sets of 10-12 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets, increase weight) Incline Dumbbell or mach. Press (45 degree incline): 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets, increase weight)...
Go to workout program
Visitor Comments
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