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Kane 11-18-2005 10:35 AM

Kane's Training
 
I like to adjust my routine about every month or month and a half, the newest one I made up seems to be working well, I've been doing it for about 2weeks now. I try and maximize my intensity and minimize forced reps/help from a spotter. I typically start every workout with 3 sets of higher reps for a warm-up and go as heavy as possible in subsequent sets, without sacrificing too much form. Here is the break-up.

Day 1:Chest
Day 2:Triceps & Calves
Day 3:Back
Day 4:Off
Day 5:Shoulders & Traps
Day 6:Biceps & Legs
Day 7:Defficiencies (I basically use this day to work on the muscles I think are weaker or need more work)

Back
Deadlift 12, 10, 8, 6, 4, 2
Barbell Row 6, 5, 4, 3, 2
Dumbbell Flies 8, 6, 4, 2
Lat Pulldown (wide-bar) 8, 8, 6
Lat Pulldown (handle) 8, 8, 6
Cable Row 8, 6, 4, 2
Dumbbell Rows 6, 5, 4, 2

Biceps
Concentration Curls 12, 10, 8, 6, 4, 3
Preachers Curl EZ Bar 6, 4, 3
3-Grip 6, 5, 3
Dumbbell Curls 6, 5, 4, 3
Preachers Curl Dumbbell 6, 4, 3
EZ Bar Curls 5, 4, 3, 2

Chest
Dumbbell Bench 12, 10, 8, 6, 4, 3, 2
Incline Dumbbell Bench 8, 6, 5, 4
Flies 6, 4, 3
Chest Machine 6, 5, 4, 3, 2, 1
Chest Press 6, 5, 4, 2

Triceps
Close-Grip EZ Bar Bench 12, 10, 8, 6, 5, 4, 2, 1
Seated Extension 6, 4, 3, 2, 1
Lying Single Arm Ext. 6, 4, 2
Cable Pulldown 6, 5, 4, 3, 2
Reverse Grip Pulldown 6, 5, 4

Shoulders
Barbell Military Press 12, 10, 8, 6, 4, 3, 2
Rotating Shoulder Press 6, 5, 4, 3, 2
Upright Row 6, 5, 4, 3
Lateral Side Raises 7, 6, 5
Lateral Front Raises 7, 6, 5
Hammer Strength 5, 4, 3, 2
Shrugs 15, 10, 8, 6, 4, 3

Legs
Sqauts 12, 10, 8, 6, 4, 3, 2, 1
Quad Extensions 8, 6, 4, 2
Hamstring Curls 8, 6, 4, 2

Calves
Calf Raises Lots!

I'd be happy to hear any criticism or comments on this routine :D

ChinPieceDave667 11-18-2005 10:50 AM

what is your goal for this journal, (i.e. bulk, strength, power, endurance, etc.)?

Kane 11-18-2005 11:06 AM

Sorry
 
My goals are mass and strength.

Peter Steele 11-18-2005 02:39 PM

Gonna take alot of hard work man i hope your up to it. It's tough trying to get big with bad genetics. I like training chest with back but im a bit more advanced then you so think about it down the road kane.

Peter Steele 11-18-2005 02:41 PM

Also i noticed you didn't have flat bench press in your routine, the number one mass builder for your chest! Machines are junk for benching don't be afraid of the free weight bench! Good luck!


Peter

ChinPieceDave667 11-18-2005 02:49 PM

Quote:

Originally Posted by Kane
My goals are mass and strength.

ok. one piece of advice is don't do 1RM or 2RM so much. Try incorporating some power lifting sets/reps. for your big muscle groups. like having a Dynamic Effort day, Max Effort Day and so fourth. and for your smaller muscle groups cut out an exercise or two and add a rep or two to others. let us know how things go. hows your diet look?

Kane 11-18-2005 07:05 PM

I have DB Bench as the first exercise on chest day....and I don't have the best genetics either, but considering when I started (about 2 years ago) I was 135 lbs, started benching with a 50lb BB and I could only curl 10 lbs an arm...I'd say that the 250lbs I bench now and the 55lbs I curl in each arm shows that I can work hard. ;)

I tried doing multiple muscle groups per day, like you said Peter, back and chest. When I do my workouts I always go full out and I find I don't have enough energy to do two intense workouts on major muscle groups, so I've been trying to do a major group by itself and then do multiple muscle groups with smaller muscles. I guess you could say that I do Max Effort almost 90% of the time.

Dave, diet is good, I have a really high metabolism too which doenst help much. I try and get about 1-1.5 grams of protein per lb of bodyweight per day (right now I'm at 165lbs). I don't eat alot of junk food for the most part. I've never supplemented with anything, I've seen great results just eating smart and eating ALOT.

So far everything has been going well, weights have been increasing on almost all of the exercises, the poundages are starting to get pretty high :D

ChinPieceDave667 11-19-2005 01:31 PM

Quote:

Originally Posted by Kane
I guess you could say that I do Max Effort almost 90% of the time.

Cut down a little on the max effort try doing it every other day.


Quote:

Originally Posted by Kane
Dave, diet is good, I have a really high metabolism too which doesnít help much. I try and get about 1-1.5 grams of protein per lb of bodyweight per day (right now I'm at 165lbs). I don't eat alot of junk food for the most part. I've never supplemented with anything, I've seen great results just eating smart and eating ALOT.

Thatís good. what about the rest, carbs and fat? You need both and the right ratios to build good muscle.

Kane 11-19-2005 02:53 PM

I don't really measure my intake of carbs and fat all that much :o , I usually try and have about 4 meals a week with alot of carbs, usually pasta. Throughout the week I'll eat subs and sandwiches, so I get carbs there too. I have a good BF% (18) so I have been trying to just maintain that, I am a student right now, so I get alot of fat from pizza :D . To be honest Dave, I've never really monitored my intake of carbs or fat all that closely, and I don't know what the right amount would be for me. I know I need carbs and fat, so I just eat an amount I think is appropriate.

ps. Thanks for the advice about the max effort every other day, I will try and control myself in the gym :D

verbatimreturned 11-19-2005 05:34 PM

Quote:

Originally Posted by Peter Steele
Gonna take alot of hard work man i hope your up to it. It's tough trying to get big with bad genetics. I like training chest with back but im a bit more advanced then you so think about it down the road kane.



dude you sound like an as*hole seriously when you say things like that what makes you think that your so superior and "advanced"


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