Go Back   Bodybuilding.net - Bodybuilding Forum > >


Slayer's First Journal



Reply
 
Thread Tools Display Modes
  #31  
Old 04-14-2005, 08:03 PM
slayer of souls's Avatar
slayer of souls slayer of souls is offline
Rank: Member
 
Join Date: Mar 2005
Location: Toronto
Posts: 418
Default

Training- Modified.
Movment is 3-0-1 Tempo

Chest
Barbell Bench 4 Sets 8-7-6-5 Reps,
Incline Dumbbell Press 30deg 4 sets 8-7-6-5
Dumbbell Fly 10-12 Reps 3 sets
----------------------------------------------------------------------
Legs

Squats 6 Sets 6-12 Reps
Leg Presses 6 Sets 6-8 Reps
Calf Raises 3 Sets 12-15 Reps

------------------------------------------------------------------------
Shoulders
Military Press 3 Sets 8-8-6
Dumbell Press 4 Sets 8-6-6-5
Lateral Rases 3 Sets 12-10-8

Bi
Barbell Curl 4 Sets 8-6-6-5
Alternate Dumbell Curls 2 Sets 8-6
Hammer Curls 2 Sets 6-6
-------------------------------------------------------------------------
Rest
--------------------------------------------------------------------------
Back
Dead Lifts 3 Sets - 5-5-4
Lateral Pull Down - 4 Sets 6-8 Reps
Barbell Row-- 3 Sets 6-8 Reps
Shrugs 3 Sets 8-8-6

Triceps
Pressdown 2 Sets 6-6
Close Grip Bench 3 Sets 8-6-6
French Press 3 Sets 8-6-6
------------------------------------------------------------------------
Rest

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

Should I drop reps even lower?
__________________
"Man is born free, but everywhere he is in chains " Rousseau



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
Reply With Quote
  #32  
Old 04-14-2005, 09:16 PM
Darkhorse Darkhorse is offline
Rank: Light Heavyweight
 
Join Date: Mar 2005
Location: CA
Posts: 4,174
Send a message via Yahoo to Darkhorse
Default

How did you feel? Did you feel a big difference? Doing that type of tempo ensures you work your fast twitch fibers (which are the biggest) while you work the slow twitch with the higher reps. I don't think you need to go lower than 5 because that would be geared more for strength. I think a good progressive load sequence would be 10,8,6,6,4 ect. instead of 8,7,6,5,...
__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


I can be found at
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
Reply With Quote
  #33  
Old 04-14-2005, 10:53 PM
slayer of souls's Avatar
slayer of souls slayer of souls is offline
Rank: Member
 
Join Date: Mar 2005
Location: Toronto
Posts: 418
Default

Quote:
Originally Posted by 0311
How did you feel? Did you feel a big difference? Doing that type of tempo ensures you work your fast twitch fibers (which are the biggest) while you work the slow twitch with the higher reps. I don't think you need to go lower than 5 because that would be geared more for strength. I think a good progressive load sequence would be 10,8,6,6,4 ect. instead of 8,7,6,5,...


It felt really awk at first to be honest. I have always been training with an extremely slow movement, which in the past worked for me. But I will keep on doing this, my weight is falling gradually, I think its a loss in body fat. My diet is a lot cleaner, and im stricter on nutrient timing.

Soreness is about the same, maybe slightly more. Its really too soon to tell, I have hit every muscle once with this tempo and routine. I just have to keep on trying.

I actually follow a more progressive load sequence, I must not have been thinking clearly after all it is 3 am.

Since I am following the 3-0-1 ratio weights have increased dramatically and reps and set have fallen. I will keep this up longer and see how it goes. After all I wasnt making any more gains with my old routine so I will see how this goes.


Thanks for all your help
Reply With Quote
  #34  
Old 04-15-2005, 07:00 AM
hrdgain81's Avatar
hrdgain81 hrdgain81 is offline
Rank: Light Heavyweight
 
Join Date: Mar 2005
Posts: 3,715
Default

sorry but can you explain, Movment is 3-0-1 Tempo, I dont understand.
Reply With Quote
  #35  
Old 04-15-2005, 09:25 AM
slayer of souls's Avatar
slayer of souls slayer of souls is offline
Rank: Member
 
Join Date: Mar 2005
Location: Toronto
Posts: 418
Default

sorry hrdgain, last night was a late night and didnt proofread.

What I mean was I count to three on my eccentric movements, pause for 0 seconds then on the concentric use an explosive motion of 1 second.

Quote:
I'm saying it should be a tempo of 3 seconds down, as soon as it touches your chest, explode up. (3-0-1)
Reply With Quote
  #36  
Old 04-17-2005, 10:06 PM
Speedster Speedster is offline
Rank: New Member
 
Join Date: Mar 2005
Posts: 31
Default

Hey Slayer, glad you started this journal lots of good information here. I just want to say don't get discouraged, 190lb @ 5'8'' is damn good and putting on more mass naturally may take some time. Hopefully the new training routine will bring you results. I myself am attampting a clean bulk and I think for results I also have to change and refocus my training and I may try a routine similar to yours. I am wondering, do you do the excersises in the order you listed them? Do you do supersets at all? Approximatly how long do you rest between sets? I would greatly appreciate it of you could answer these questions. Good luck man, glad to see the journal and looking forward to hearing of your progress.
Reply With Quote
  #37  
Old 04-18-2005, 04:31 AM
GuardDog's Avatar
GuardDog GuardDog is offline
Rank: Member
 
Join Date: Mar 2005
Posts: 343
Default

yeah, keep the infor coming Slayer.
Reply With Quote
  #38  
Old 04-19-2005, 12:35 PM
slayer of souls's Avatar
slayer of souls slayer of souls is offline
Rank: Member
 
Join Date: Mar 2005
Location: Toronto
Posts: 418
Default

I myself am attampting a clean bulk and I think for results I also have to change and refocus my training and I may try a routine similar to yours. I am wondering, do you do the excersises in the order you listed them? Do you do supersets at all? Approximatly how long do you rest between sets? I would greatly appreciate it of you could answer these questions. Good luck man, glad to see the journal and looking forward to hearing of your progress.[/QUOTE]

I really hope that this training routine will help bring up some more results. I am loosing a bit of weight now, due to exams but once I am done May 5, I will live bodybuilding. I will move into an apartment there and will finally be able to cook my own food and can start a proper bulk. Right now I am living on RES so food choices are limited. Its extremely frustrating weight hasnít increased in well over a month!

I wish you luck on your clean bulk and keep us updated on your progress.

I do my exercises in the order that I listed them. I sometimes like to superset arms but I donít think that worked for me I usually just incorporate drop sets. I normally rest about 2-3 mines for the bigger muscles and 1 min for the smaller muscles.
Reply With Quote
Reply

  Bodybuilding.net - Bodybuilding Forum > >


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes



 



All times are GMT -8. The time now is 04:17 AM.


Powered by vBulletin® Version 3.8.9
Copyright ©2000 - 2016, vBulletin Solutions, Inc.