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udbodybuilder Training Log

U

udbodybuilder

Member
May 19, 2011
29
1
#1
Monday-Arms
dumbbell curls 3x6
close grip bench press 3x6
incline db curls 2x10
skull crushers 2x10
preacher curls 2x10
palms up wrist curls 2x50
hammer curls 3x10
cable tri extension 3x10
concentration curls 3x10

Tuesday-Chest
Flat bench one set of each: 12,10,8,6
Incline db press 4x8
Superset:
Flys 3x10
Bent arm pull over 3x10

Wednesday-shoulders
Machine Shoulder press 3x6
one arm laterals 3x10
front plate raise 3x10

Thursday-Back/abs
Cable Row 3x8
One arm DB row 3x10
DB shrug 3x12
Wide Grip pull down 3x8
Upright barbell row 3x8
Hyper extension 3x8
Ball crunch 3x15 (30 seconds rest between sets)
dumbbell Side bend 3x10 (30 seconds rest between sets)
Crunches 3x15 (45 seconds rest between sets)
 
U

udbodybuilder

Member
May 19, 2011
29
1
#2
Re: New here

Friday-Legs
DB lunge 4x12
Leg curl 3x8
Leg extension 3x15
calf raises 4x15
leg press 4x10
 
SAD

SAD

TID Board Of Directors
Feb 3, 2011
3,083
1,256
#4
Patience my friend, lol, I didn't know you were asking a question. I thought you were posting a log. So what is your question, in detail?
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,125
622
#5
Bro....I hope ur 18 years old cuz there is no way you can recover on that routine, IMO. Your smashin tris Monday, then using them to press tuesday. Ur inadvertantly hitting chest and front delts on close grip press Monday and then trying to kill chest Tuesday...which nails front delts again. Then ur hitting shoulders wednesday, which lites up front delts and tris for the third day in a row. How bout we start with some stats, goals, etc before we try and atilor a routine?

MAYO
 
U

udbodybuilder

Member
May 19, 2011
29
1
#6
hey sorry guys I did that last post as kind of my question my bad. I am 22 and 5 11 at 215
13% bodyfat
15in arms
45in chest
53in shoulders
16in calves
24in quads

I want to bulk (going for mass strength is secondary) thats my main goal I want to try to do a bodybuilding competition next summer. I get around 3500 calories a day and 300g of protein. If you need more info let me know guys!
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,125
622
#7
Here is my split....it's what is working for me.....
Mon:
Chest, Tris
Tues:
Legs, Bis
Weds:
OFF
Thurs:
Shoulders, Tris
Fri:
OFF
Sat:
Back, Bis
Sun:
OFF
 
PillarofBalance

PillarofBalance

Strength Pimp
Feb 27, 2011
17,066
4,630
#8
Need more compound movements as well IMO. I didn't see squats, deads, bent rows, military press etc... My split
1 chest. Bench @ angles and some fly
2 back. Wide chins, t bar rows, bent rows, deads
3 rest nap and chow :)
4 shoulders. Military press, behind the neck press, hang cleans, laterals, up rows
5 arms. Various curls, close grip bench, dips. Overhead extensions
6 rest
7 legs. Squats, front squats, stiff deads, leg press, hack squats, lunges.

Experiment with intensity techniques such as drop sets, super sets and giant sets and rest pause. You can also adjust rest times to dial up intensity. Experiment with different routines. Keep your reps in the 6 to 12 range and eat adequate and clean calories. Work hard on those things and you'll grow.
 
SAD

SAD

TID Board Of Directors
Feb 3, 2011
3,083
1,256
#9
Behind the neck press is a dangerous move. I know it was a staple for shoulders many many years ago, but the impingement on the shoulder joint is not worth it. I'd rather have intact rotator cuffs and labrums than have big shoulders (and military presses are just fine for building mass IMO). Other than that, I agree with throwing in more compound movements.
 
U

udbodybuilder

Member
May 19, 2011
29
1
#10
Shoulders I need to take easy because I'm still recovering from an old injury so behind the neck press is def out. I can work them but not to the extent I can my other areas (I even feel it start to go when I'm benching which sucks)
 
PillarofBalance

PillarofBalance

Strength Pimp
Feb 27, 2011
17,066
4,630
#11
I've been told behind the neck presses are dangerous but they've always felt great when I do them... Nothing quite hits my rear delt as hard save for hang cleans. Fellow Massachusetts Bodybuilder Mike Matarazzo was a big fan of them too! Maybe I should stow those away for a while... Thanks S.A.D.
 
U

udbodybuilder

Member
May 19, 2011
29
1
#12
cool POB What other rear delt exercises do you recommend? Mayo your split looks good what exercises and how many sets/reps do you do?
 
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