Twice a week is good for what you are trying to do. try mixing it up a bit. Also, do you do any HIIT?

good deal. If you want here is a site that has books for sale you might want to look at. Maybe something to ask for x-mas. :)
http://www.flexcart.com/members/elit...lt.asp?cid=136


I'm buying a friend of mine the Underground Body Opus for x-mas. it's a good book from what I gather.

I was thinking about getting the The Metabolic Diet.

I decided to take 0311's workout and give it a shot. I started with Day 4 because I ended my other workout with chest. I'm gonna keep the day numbering consistent with what he posted just to avoid confusion when people read this.
The numbers aren't very impressive because I'm just getting a feel for the workout and I don't know what I've gotten myself into yet

Day 4- Biceps/Triceps (Weighed in at 172lbs)
A1, B1 etc. 5 x 5, tempo of 2-0-1, No rest interval
A2, B2, etc. 5 x 5, tempo of 6-0-2, 120 seconds rest.

A1-Barbell Curls 65lb BB
A2-Dumbbell Curls 30lb DB

B1-Preacher Curls 50lb on EZ-Bar with close grip
B2-Hammer Curls 30lb DB

C1-Weighted Dips 45lb hanging from the belt (roughly 215 w/ BW)
C2-Triceps Extentions 80lb DB (seated w/ two hands, behind the head motion)

D1-Cable Pressdowns 170lb
D2-Reverse Curls 40lb single arm

BICEPS
The first exercise (A1 & A2) weren't all that challenging until the 3rd set, nice burn on the 4th and 5th set. B1 & B2 were great, near the end of the 5th set the hammer curls were getting very difficult. AMAZING pump at the end of this, felt like my biceps were going to explode. I loved it! :D

TRICEPS
C1 & C2 were a challenge, especially maintaining the tempo on the dips. Arms were feeling great at the end of these. D1 & D2 were challenging, especially D2, I got one hell of a muscle contraction on that one. At the end of this my arms were just ready to explode.

Great Bi/Tri workout, rediculous pump, great muscle burn and contraction throughout. One of the hardest parts was counting for the tempo and remembering how many reps I had done :D . Hopefully weights will increase next time.

I tore my quad about a month and a half ago, so I can weight train, but I can't really do any HIIT yet. I used to do HIIT for sports and just as cardio as well. One of my friends, a cheerleader at the school (a female one ;) ), is going to take me through one of her cardio routines, she does competitive running, marathons, etc. so it should be a pretty good workout.

I like the link, Underground Body Opus and Power Eating sparked my interest.

cool. Have you ever talked to her about joining the site to get the ratios up for our women lifters.. :D

If you want I can find out more about the Underground Body Opus for you. I'll post something on the forum about it, like a small summary. which gives me an Idea... mmmm...

Congragulations, Kane. You already had something you said was working for you and yet you kept an open mind and now you have what I also agree is a better way. Being fluid and open minded is one of the keys to success in whatever you do.

I think it's possible, like 0311 said that you can continue seeing gains from this type of training for maybe another year (although I actually suspect a little shorter time). I do have a funny feeling that you're gonna see some stagnation on certain bodyparts here and there that you'll have to tweak somewhat. Otherwise, it looks like you came to the right place!

They shouldn't be when starting a new training program. I always take the first two weeks lighter than usual.

-With the second exercise of every superset [A2,B2,C2] the weight can increase slightly if you can handle it, but your main focus is increasing the first lift [A1,B1,C1] every time you lift. That could mean 5 lbs, 10 lbs, ect. As long as the main lifts continue to increase, you'll grow. Don't try to increase the second exercise's weight if it doesn't allow for the 6-0-2 tempo. That's very important to keep.

For your shoulders day, the first exercise is your choice. I'd recommend either dumbbell presses or barbell military presses. If you are going to use the dumbbells, make sure to rotate your palms in to face you at the bottom of the movement. This will allow you to bring the dumbbell down as low as possible for a greater stretch.

Here's a better description with pics:

http://ast-ss.com/training/exercises...=Shoulder&pn=9

Thanks for the info 0311. I'm gonna try and go 2 weeks with the lighter weights and then really try and push myself on the first exercises (A1, B1, etc.).
I like BB Military Press, but I'll substitute DB Press in there every once in a while too. I like BB because when I get into the heavier weights (heavier for me anyway) it's a 'safer' lift. I say safer because in the past when I've done DB Press with heavy weights my arms tend to bend at the elbow when I'm fatigued. I usually try and do both of these with a spot and it's alot easier to have a spot on BB than DB. I'm still going to do both, I'm just going to favour BB a little more.
Great link btw.

Day 6
 

Ok, yesterday was off, today is Day 6 aka Deltoids and Traps. Here's the breakdown, all days are 5x5, corresponding letters form a super-set with tempo 2-0-1 and 6-0-2, 120 s break after each superset.
Day 6 Deltoids/Traps (weighed in at 175lbs)
A1-BB Military Press 95lbs
A2-Wide Grip Upright Rows 50lbs

B1-Machine Press 100lbs
B2-DB Side Laterals 15lbs

C1-DB Bent Over Laterals 15lbs
C2-Machine Rear Delts 100lbs

D1-DB Shrugs 80lbs
D2-Close Grip Upright Rows 50lbs

Great workout, really good muscle burn and great pump. Really gonna push to bump up the weight on this one shortly.

Days 1 & 2, End of First Rotation
 

Haven't had a chance to fill in the journal for the last two days of round 1 of the OVT workout.

Nov. 22 Day 1 Chest/Back
A1-Bench Press 70lb DB
A2-Flat Dumbbell Flyes 35lb DB

B1-Incline Bench 55lb DB
B2-Incline Flyes 30lb DB

C1-Lat Pulldown 150lbs
C2-Pullovers 80lb DB

D1-Barbell Rows 120lbs
D2-Seated Cable Row 100lbs

Nov.23 Day 2 Legs/Abs

A1-Front Squat 185lbs
A2-Lunges holding 40lb DB's

B1-Machine Squat 360lbs
B2-Leg curls 100lbs

C1-Deadlifts 200lbs
C2-Calves 140lbs

Ab routine BW

So that's my inaugural run through of the new workout. I've been focusing a bit more on diet and am trying to get alot of carbs on those heavy days. Overall I like the workout, it's very intense, and the supersets leave you feeling like a million bucks. I'm going to make a conscious effort to increase the poundage on all of the heavy lifts, ie. anything with a 1 after it, every week. I'll repost with some results in a few weeks time.

I gather it would be twice as difficult to do the flat and incline benching with dumbbells instead of a barbell. Is there a reason you chose dumbbells for both? I ask because it'll be easier for you to increase poundage on the barbell than a dumbbell. The press and flyes are almost identical. Maybe next time try for the heavy barbell, then use the dumbbell to achieve that deep stretch and ROM. ;)