Meet and I are starting a new routine for mass. I will be focusing on this track for about 10-12 weeks but then I have to cut for an event in the fall, not sure how long he will run with it tho. We'll be focusing on heavy compound movements for mass/strength coupled with smaller auxillary lifts for development in specific areas where he or I lack. I train 4x week and will post each routine. Diet will not be included in the log, but if you want details hit me up. Not sure if Meet will be posting his numbers as he runs a pretty hectic schedule as well.
MAYO
Last edited by MAYO; 04-12-2011 at 10:44 AM.
Looking forward to seeing what your doing big guy.
Week 1
Monday 04/11
Chest
BB Bench Press: Bench is executed from the chest to a near lockout, no 90 degree or halfsy shit.
Bar x 20
Bar x 20
135 x 20
225 x 12
315 x 6
365 x 5
385 x 3
385 x 3+1 -drop- 315 x 5 -drop- 225 x 8 -drop- 135 x 10
DB Incline Bench
125 x 8+1
125 x 8
125 x 7+1
Cable Decl Fly - focus on strong squeeze and slow, controlled negative
35/side x 10
35/side x 10
35/side x 9
Pec Dec... 30%drop til burnout
300 x 6 -drop- 205 x 6 -drop- 145 x 8 -drop- 85 x 12
DONE
bitch please... you know you cant bench 385... much less x5... you must be talking about negatives....
ohh... and here you go!
Last edited by IronCore; 04-12-2011 at 01:57 PM.
Where'd you get that pic of Bolan? J/K, but ur still in my shadow!Originally Posted by IronCore
Last edited by MAYO; 04-12-2011 at 02:42 PM.
Who is that masked man?!!!
In for this , hoping to learn a new mass routine .....And im not gay or a fag ,,,just sayin and im a white guy too .
nice to see someone who does full range of motion on bench.
Good start there, killer! here's to another great log./
thanks for posting doc... your avatar makes me smile... I am still wondering though... why you think your fat? I dont see it anywhere...
Not to hijack Mayo's thread, but i have to agree with IC. Most women i know would die for a body like yours. you should be proud of your hard work.
Back to Mayo. I see you do DB incline press too. i tried Incline BB bench the other night. going back to DB next week
What do you like with the cable fly's vs DB flys? just the ffel or you think better results\stretch etc?
I think both have their strengths. With DB I feel like I can get a much larger ROM as I can let the DB's travel far below the level of the bench. With cable I can focus soley on my chest and get much stronger contractions. When I'm not focusing on bench press I usually do heavy DB flys first on chest day to stretch/pre-exhaust the pecs. Contrary to people who say that flys are for toning, I have gained a lot of strength and size over the last 8 months from beginning chest day with heavy DB flys and then moving on to bench. When I say heavy, I mean heavy. I usually inlcine fly 90-100lb DBs for 3 sets of around 8 reps.Not to hijack Mayo's thread, but i have to agree with IC. Most women i know would die for a body like yours. you should be proud of your hard work.
Back to Mayo. I see you do DB incline press too. i tried Incline BB bench the other night. going back to DB next week
What do you like with the cable fly's vs DB flys? just the ffel or you think better results\stretch etc?
yayi yayi! gunna be an intense routine. im going to be running it around 10-12 weeks as well until its time to cut.
I like DB flyes better than cables solely for the reason that I feel like I have more control over the range of motion and shoulder involvement. It's important for me to isolate chest as much as possible even if I have to decrease the weight, to avoid overworking my bum shoulder. However, I do switch it up every week because I can get a better pump from a hold at the top of the cable flyes than the DBs.
Well apparently admin forgot to give the server its adex and it got all pissy and deleted 4 days worth of posts...we'll start fresh.
CHEST
Flat BB Bench
bar x 20
135 x 20
225 x 12
315 x 6
365 x 5
390 x 2
315 x 7 -drop- 225 x 9 -drop- 135 x not sure 12 or 15
DB Incline Bench
125 x 10
125 x 7
125 x 7
Decl Cable Flys- focus on squeeze with controlled negative....should burn like a mother
35/side x 16
30/side x 16
30/side x 16
Pec Dec Burnout
250 x 9 -drop- 160 x 9 -drop- 110 x 11 -drop- 60 x 14
DONE
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