Troy Posted November 24, 2007 Share Posted November 24, 2007 (edited) Late September 2007 stats184 lbs. Current Goals:Gain muscle mass and strength SPLITMondayChest - Front Delts - BicepsTuesdayQuads - Hams - Glutes - Lower BackWednesdayOFFThursdayTricepsFridayLats - Traps - Rear DeltsSaturdayCalves - CoreSundayOFF I think explained my split before but it was deleted when the site went down. Here it is again:I've tried similar splits and adjusted those splits and found this works best for me or a slight variation as I will show. This split maximizes recovery time for each individual muscles like this... Day 1 - Primary Pushing/Seconday Pulling/ShouldersDay 2 - Legs/LowerbackDay 3 - OFFDay 4 - Secondary Pushing/ShouldersDay 5 - Primary PullingDay 6 - Core - CalvesDay 7 - Off Days off between, maximizing recovery of corresponding muscle groups, and ability to focus on each muscle individuallyUpper Body - Primary to Secondary - 2 days off (Chest to Tris and Back to Bis)Upper Body - Secondary to Primary - 3 days off between (Tris to Chest and Bis to Back)Shoulders to Shoulders - 2 and 3 days off betweenSome Core to Core - 2 and 3 off betweenLegs to Calves - insignificant Some of my reasoning: *I like to have a full day off after legs as it is usually my most difficult workout *I like to have one weekend day off as it would be too difficult to train on both weekend days because I do alot of traveling, I'd be setting myself up to miss workouts if scheduled myself to train both days *I don't like focusing on the same muscle groups (chest/tris and back/bis) during the same day. I feel I can't fully focus on triceps after doing chest and likewise biceps after doing back... those secondary muscles are way too fatigued for me. *I find it difficult to really split quads, hams, glutes... so I do them all in one day. *I like at least 2-3 days in-between Chest and Back as both workouts are working the shoulders and I've found that if I scheduled back and chest closer to each other during the week, one impeded the strength of the other and shoulder soreness/fatigue was greater. This is the split that I like to stick to and gives me the recovery time my body needs. As far as things I like to change about it is, exercises, reps, rest in between sets, and other variations. The only other split I do is: MondayLats - Traps - Rear Delts - TricepsTuesdayQuads - Hams - Glutes - Lower BackWednesdayOFFThursdayBicepsFridayChest - Front DeltsSaturdayCalves - CoreSundayOFF Which is essentially switching the upper body muscle groups... Edited February 25, 2008 by Troy Link to comment Share on other sites More sharing options...
robert Posted November 24, 2007 Share Posted November 24, 2007 Team 200 is back: Troy - Robert - Zack - Anyone else. I'm going to work on t-shirts for fun Updates to follow in the coming days/weeks. Link to comment Share on other sites More sharing options...
Zack Posted November 24, 2007 Share Posted November 24, 2007 (edited) 6'1-6'2" 186 Current weight, EMPTY after waking up and cleaning my colon. Not sure about bodyfat. Squats tonight. Troy is ahead of me... gotta change that. Edited November 24, 2007 by Zack Link to comment Share on other sites More sharing options...
robert Posted November 24, 2007 Share Posted November 24, 2007 Nice! I haven't stepped on a scale in quite some time but I'll do that soon and report where I'm at. Time to eat! Link to comment Share on other sites More sharing options...
kurtjs Posted November 25, 2007 Share Posted November 25, 2007 DAMN!! This motivates me!! I won't get to 200 anytime soon, but I can at least try!! Keep up the good work gentlemen. Train hard and eat big! Link to comment Share on other sites More sharing options...
robert Posted November 25, 2007 Share Posted November 25, 2007 I'm embarrassed to say where I am on the scale to 200 right now I just checked over at my sister's house and I was under 180lbs but won't say where I'm at. I've been up to 193 in the past so I can get back up there, and will just need some times, focus, dedication, consistency, etc. Link to comment Share on other sites More sharing options...
Zack Posted November 25, 2007 Share Posted November 25, 2007 174 is my guess... Anyways, you can get back up just keep your focus. Link to comment Share on other sites More sharing options...
Zack Posted November 25, 2007 Share Posted November 25, 2007 DAMN!! This motivates me!! I won't get to 200 anytime soon, but I can at least try!! Keep up the good work gentlemen. Train hard and eat big! You'll get there, what are you at now? You might not weigh as much as I do, but you sure as heck look better. Link to comment Share on other sites More sharing options...
Zack Posted November 25, 2007 Share Posted November 25, 2007 After about a gallon of water in the gym I was 197. lol... Link to comment Share on other sites More sharing options...
robert Posted November 25, 2007 Share Posted November 25, 2007 haha, you're guessing It was 179 but I had clothes on. I think I even swore and I don't swear. So it was pretty frustrating. Thanks for the text message to help keep me on my toes, and in the gym! Wow, 197, nice work! That is awesome and awfully close to 200, even if it is with all that water. Link to comment Share on other sites More sharing options...
Zack Posted November 25, 2007 Share Posted November 25, 2007 179 isn't that bad dude could be a lot worse... 15-13 pounds to go for me. Aint nuttin but a peanut time to put ya mind to it! yeahhh buddy! I'd like to see someone in this 200 club besides us. Link to comment Share on other sites More sharing options...
robert Posted November 25, 2007 Share Posted November 25, 2007 Man, now I gotta go eat, even it if is 1AM The Road to 200 starts with us and will end with us. BESIDES US TOUR 2008! Link to comment Share on other sites More sharing options...
kurtjs Posted November 25, 2007 Share Posted November 25, 2007 DAMN!! This motivates me!! I won't get to 200 anytime soon, but I can at least try!! Keep up the good work gentlemen. Train hard and eat big! You'll get there, what are you at now? You might not weigh as much as I do, but you sure as heck look better. I'm not even going to tell you what I weigh. As they say in bodybuilding, "it's not how much you weigh, but how much you look like you weigh!" Anyway, my goal is to step on stage at least 20 lbs heavier but with the same conditioning. My plan is to bulk for the next two years or so (maybe throw some cut phases in along the way. Such as bulk for 2 months and then cut for 1 month). Last "off season" I got my weight to the highest it ever has been which was 148lbs with about 9% bodyfat. I would like to get to 155lbs-160lbs with 10% bodyfat or less over the next two years. And then compete in the summer of 2010. We'll see how it goes. School and getting into grad school/PhD programs is my main focus right now. The lifting and eating is second. I do it to keep me sane more than anything. Keep up the good work Zack . . . you're almost there. Link to comment Share on other sites More sharing options...
Octopussoir Posted November 26, 2007 Share Posted November 26, 2007 Too bad im not trying to gain weight or else id want to join the club. Im like a woman right now trying to get the lowest I can in bf% and weight. i cant imagine myself getting back up to 10% bf ever again. Link to comment Share on other sites More sharing options...
veggieprincess Posted November 28, 2007 Share Posted November 28, 2007 I'm embarrassed to say where I am on the scale to 200 right now I just checked over at my sister's house and I was under 180lbs but won't say where I'm at. I've been up to 193 in the past so I can get back up there, and will just need some times, focus, dedication, consistency, etc. Just think of how much traveling Monica Brant used to do and I've had a few conversations with her (as have you), and she had her cooler packed on every trip. Every week she was in a different state and had made food prep her #1 goal and getting the training in at any gym in any state she was in. With all of your speaking engagements and travel, I think your number one key to success is taking the time to prep the protein shakes, veggies, etc. I think Vegans competitors have to worry about carrying a cooler and food prep even more than non-vegan competitors do because in a pinch they can walk into a grocery store and pick up any can of tuna and there's there protein. Finding a Vegan Protein Shake or even a block of Tofu on the road can be alot trickier, so preparation is even more crutial. MO used to tell me she would basically just live in the kitchen and that diet was 90% of her results. I'm not telling you anything you don't know... just reminding you that there are competitors such as yourself who do lots and lots of traveling who make it work by any means possible. Link to comment Share on other sites More sharing options...
Guest Posted November 28, 2007 Share Posted November 28, 2007 Hah...I weight 188 but a simple day of gourging and I'd be 200lbs...I've done it on many occations. Link to comment Share on other sites More sharing options...
Troy Posted December 6, 2007 Author Share Posted December 6, 2007 (edited) Date: 12 3 2007 Start Time: 530 PM End Time: 645 PM Monday - Chest/Delts/Biceps Warmup Bike - 10min Exercise Sets Reps Weight20 degree Incl Dbl Press 1 x 20 @ 50s20 degree Incl Dbl Press 1 x 12 @ 70s20 degree Incl Dbl Press 1 x 10 @ 80s20 degree Incl Dbl Press 1 x 8 @ 90s20 degree Incl Dbl Press 1 x 3 @ 100sDips Elbows In 1 x 12 @ -Dips Elbows In 1 x 12 @ -Dips Elbows In 1 x 12 @ -Seated Db Press 1 x 15 @ 25sSeated Db Press 1 x 12 @ 35sSeated Db Press 1 x 8 @ 45sCable Crossover 1 x 10 @ 30/30Cable Crossover 1 x 9 @ 40/40Cable Crossover 1 x 8 @ 40/40Cable Crossover 1 x 12 @ 30/30Straight Bar Curls 1 x 20 @ 35Straight Bar Curls 1 x 12 @ 60Straight Bar Curls 1 x 10 @ 65Straight Bar Curls 1 x 9 @ 70Straight Bar Curls 1 x 7 @ 75Cybx Curl 1 x 20 @ 30Cybx Curl 1 x 8 @ 70Cybx Curl 1 x 8 @ 70Cybx Curl 1 x 7 @ 75Date: 12 4 2007 Start Time: 515 PM End Time: 620 PM Tuesday - Legs Warmup Bike -10minExercise Sets Reps WeightSeated Leg Press 1 x 20 @ 190Seated Leg Press 1 x 18 @ 260Seated Leg Press 1 x 16 @ 270Seated Leg Press 1 x 14 @ 290Seated Leg Press 1 x 12 @ 310Seated Leg Press 1 x 10 @ 330Seated Leg Press 1 x 8 @ 350Seated Leg Press 1 x 10 @ 370Lunges 1 x 20 @ -Lunges 1 x 20 @ 20sLunges 1 x 20 @ 20sLunges 1 x 20 @ 30sLeg Curls 1 x 15 @ 135Leg Curls 1 x 12 @ 150Leg Curls 1 x 7 @ 170Leg Curls 1 x 8 @ 165Hyperextensions 1 x 10 @ -Hyperextensions 1 x 15 @ - Edited December 6, 2007 by Troy Link to comment Share on other sites More sharing options...
Zack Posted December 6, 2007 Share Posted December 6, 2007 You don't squat or deadlift? Link to comment Share on other sites More sharing options...
veggieprincess Posted December 6, 2007 Share Posted December 6, 2007 Great work! Hey Troy, I'm going out on a limb here... but do you have a Type-A Personality Link to comment Share on other sites More sharing options...
Troy Posted December 6, 2007 Author Share Posted December 6, 2007 (edited) I actually love squatting.... in a sick painful way... but there are no squat racks at the Snap Fitness I work out at. They have a Smith rack and I was doing 5 sets of that for the past 6 weeks, but I didn't get nearly the pump that I get from seated leg press. The Smith machine is one of the worst inventions for bodybuilders in my opinion... taking away virtually all stabilizer muscles and increasing stress on joints by keeping the back in an unnatural fixed plane. I got desperate yesterday and even tried to load up the 5' straight curl bar with some 45s to see if I could kick out some reps... but with no free rack it just seemed awkward. This was the first week without the Smith squats... but I do really wish they had a free weight squat rack, theres really no substitute for squatting... may have to switch gyms once I hit a plateau in growth. Dead lift..? Whats that? Just kidding... I'll be implementing them in due time... I'd like to strengthen my core a bit more before I start dead lifting. We have a history of back problems in my family, my father has slipped a disk on more than one occasion, failed his physical when he tried out for the packers because of his back (many years ago), my Mom has degenerative disk disease which included a successful surgery to fuse vertebrae. Personally, 3 years ago I slipped a disk in my back (picking up a laundry basket... yes you read that correctly). My friend is a doctor up in Minneapolis practicing PT and had me doing supermans, and some other lower back exercises until I slipped it back into place. I have never felt pain like a slipped disk, pretty scary stuff. Needless to say I'm a little cautious but I'm working into it... I'd say I'm type A personality minus the hostile, aggressive and stressed. Those of which I rarely get... but the other characteristics... yeah pretty much... Edited December 12, 2007 by Troy Link to comment Share on other sites More sharing options...
Troy Posted December 9, 2007 Author Share Posted December 9, 2007 (edited) Date: 12 6 2007Start Time: 5 40 PMEnd Time: 6 30 PMThursday - Triceps Warmup Bike 10minExercise Reps WeightDips Elbows Out 12 @ -Dips Elbows Out 12 @ -Dips Elbows Out 12 @ -Dips Elbows Out 12 @ -Lying Extentions 15 @ 25sLying Extentions 12 @ 30sLying Extentions 7 @ 35sLying Extentions 14 @ 20sDb Ovrhd Extntns 15 @ 60Db Ovrhd Extntns 15 @ 70Db Ovrhd Extntns 12 @ 80Db Ovrhd Extntns 9 @ 90Rope Pushdowns 12 @ 40Rope Pushdowns 10 @ 50Rope Pushdowns 10 @ 50Rope Pushdowns 8 @ 55 Date: 12 7 2007Start Time: 7 50 PMEnd Time: 8 50 PMFriday - Lats/Traps/Rear Delts Warmup Bike 10minExercise Reps WeightAssited Pullups 20 @ 270Pullups 10 @ -Pullups 6 @ -Pullups + Assisted Pullups 4+5 @ 190Pullups + Assisted Pullups 3+5 @ 190Pullups + Assisted Pullups 3+5 @ 190Pulldowns 20 @ 90Seated Lo Rows 15 @ 80Seated Lo Rows 12 @ 90Seated Lo Rows 9 @ 100Seated Lo Rows 10 @ 70Seated Rope Hi-Rows 15 @ 40Seated Rope Hi-Rows 12 @ 50Seated Rope Hi-Rows 10 @ 60Dumbbell Shrugs 15 @ 75Dumbbell Shrugs 10 @ 90Dumbbell Shrugs 10 @ 100Reverse Pec Dec 15 @ 65Reverse Pec Dec 15 @ 75Reverse Pec Dec 12 @ 85 Edited December 9, 2007 by Troy Link to comment Share on other sites More sharing options...
Zack Posted December 9, 2007 Share Posted December 9, 2007 What is your weekly training split? Link to comment Share on other sites More sharing options...
Troy Posted December 9, 2007 Author Share Posted December 9, 2007 Cut it from here and posted in the first post so its easy to find for later reference... Link to comment Share on other sites More sharing options...
Troy Posted December 12, 2007 Author Share Posted December 12, 2007 Date: 12 9 2007Start Time: 8 07 PMEnd Time: 9 05 PMSun. Calves/Core Warmup 10minExercise Reps WeightSeated Calf Raise 20 @ 45Hyperextensions 10 @ -Seated Calf Raise 12 @ 90Hyperextensions 11 @ -Seated Calf Raise 12 @ 90Hyperextensions 12 @ -Seated Calf Raise 12 @ 115Hyperextensions 13 @ -Seated Calf Raise 12 @ 115Stand Calf Raise 12 @ 180Stand Calf Raise 12 @ 205Stand Calf Raise 12 @ 230Stand Calf Raise 10 @ 255Stand Calf Raise 10 @ 270Seated Toe Press (1-leg isolations) 15 @ 90Seated Toe Press (1-leg isoaltions) 12 @ 110Seated Toe Press (1-leg isolations) 12 @ 110Seated Toe Press (1 then 2-leg) 12/20 @ 110Lying Vacuum 7 @ 1:30Lying Vacuum 7 @ 1:30Lying Vacuum 13 @ 2:00Lying Vacuum 13 @ 2:00Leg Lifts 10 @ -Leg Lifts 10 @ -Leg Lifts 10 @ -Leg Lifts 10 @ -Hip Up 10 @ -Hip Up 10 @ -Hip Up 10 @ -Hip Up 10 @ -Crunches 10 @ -Crunches 10 @ -Crunches 10 @ -Crunches 10 @ - Link to comment Share on other sites More sharing options...
VeganEssentials Posted December 12, 2007 Share Posted December 12, 2007 Is the Snap Fitness you lift at the one that's right on the main strip in the downtown Dells? Just curious - I'd seen one open there last time I was in town and thought that was probably the one! Link to comment Share on other sites More sharing options...
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