Geoffrey's training log

[old timer]

Objective: to get massive, monstrous arms, yet keep good steady gains on other bodyparts.

Day 1:

superset hamstrings with biceps:

Hamstrings:
lying leg curls 2@6-8
stiff-legged deadlifts 2@6-8
one-legged lying leg curls 2@10-12

Biceps:
standing barbell curls 2@8-10
one-arm dumbell spyder curls 2@10-12
seated dumbell hammer curls 2@10-12

superset quads with triceps:

Quads:
barbell squats 2@6-8
barbell lunges 2@10-12

Triceps:
close-grip bench presses 2@6-8
weighted bench dips 2@10-12
cable kickbacks 2@10-12

Day 2:
Forearms:
barbell wrist curls 2@15-20
reverse barbell wrist curls 2@15-20

Abs: hanging leg raises 2@15-20
twisted crunches(from decline bench) 2@15-20

Calvesno shoes)
standing raises 2@15-20
seated raises 2@15-20

Day 3:
Shoulders:
dumbell laterals 2@8-10
bent over dumbell laterals 2@8-10
cable laterals 2@10-12
reverse flyes 2@10-12

Back:
machine pullovers 2@8-10
bent over dumbell shrugs 2@8-10
1/4 barbell deadlifts 2@10-12

Chest:
incline dumbell flyes 2@10-12
standing cable flyes 2@10-12

Calvesno shoes)
standing single leg raises 2@15-20
seated single leg raises 2@15-20


Day 4:
Triceps:
close-grip bench presses 2@6-8
parellel bar dips 2@10-12
barbell ext. 2@10-12

Biceps:
standing barbell curls 2@8-10
incline dumbell curls 2@10-12
dumbell concentration curls 2@10-12

Forearms:
wide grip bar hangs 2@ 60 seconds
dumbell farmers walk 2@ 30 seconds

Calves:
standing raises 2@15-20
seated raises 2@15-20

Day 5:

Abs:
hanging leg raises 2@15-20

Lowerback:
back ext. 2@15-20

practice, practice, practice on POSING!

[AngryMuscles]

wow! so you're into MMA huh. damn cool! so, how was ur progress with your routine?? welcome to the journal section. keep us updated

[Aztech]

don't you think it would be important to log the weights used?

[old timer]

my body is aiching and i think i need to stay away from conventinal
bb training.

my new routine will be based off of HIT/Heavy Duty principles
(specifically drop sets and rest pause)

Day 1:

Quads:
dumbell lunges 1@ 15-20, restpause 10 seconds- until failure,
restpause 10 seconds, until failure

Hamstrings:
singe lying leg curls 1@ 15-20, restpause 10 seconds- until failure,
restpause 10 seconds, until failure

Back:
wide pulldowns 1@ 15-20, drop set- until failure, drop set-until failure
wide cable rows 1@ 1-20, drop set-until failure, drop set-until failure

Chest:
dumbell incline flye presses 1@ 15-20, restpause 10 seconds- until failure,
restpause 10 seconds, until failure


Day 2:
wrestling/jiu-jitsu

Day 3:
wrestling/jiu-jitsu

Day 4:

Triceps:
dumbell kickbacks 1@ 15-20, restpause 10 seconds- until failure,
restpause 10 seconds- until failure

Biceps:
standing cable curls 1@ 15-20, drop set- until failure, drop set- until failure

Calves:
standing calf raises 1@ 15-20, drop set- until failre, drop set- until failure
seated calf raises 1@ 15-20, restpause 10 seconds- until failure,
restpause 10 seconds- until failure

Shoulders:
cable laterals 1@ 15-20, drop set- until failre, drop set- until failure
bent-over laterals 1@ 15-20, drop set- until failre, drop set- until failure
front cable raises 1@ 15-20, drop set- until failre, drop set- until failure

Forearms:
dumbell wrist curls 1@ 15-20, restpause 10 seconds- until failure,
restpause 10 seconds- until failure
reverse dumbell wrist curls 1@ 15-20, restpause 10 seconds- until failure,
restpause 10 seconds- until failure

Day 5, 6, 7 - rest and relax!

[D.Amuff]

The following is my training schedule
Every muscle group is trained 1p/w bar calves and abs, which are twice - one heavy session, and one lighter session.

Where applicable drop sets are everywhere, i would drop set my car, my house and my girlfriend if i could.

Day1 Biceps, Calves
Biceps
6 Sets Standing Barbell Curl
5 Sets One Arm Dumbell Preacher Curl
5 Sets Standing Bent-Over Concentration Curl
Seated Alternate Dumbell Curls - Substituted for one of the above or included dependant on feel

Calves Heavy Session
10 Sets Seated Calf Raises with 45 - 60 second rests between sets
8-10 Sets Toe Press 45 - 60 second rests between sets



Day2 Triceps, Abs
Triceps Done with the aim of maximum pump and minimum rest
3 - 4 Heavy Sets Narrow Grip Bench Press
4-5 Sets Overhead Machine Tricep Extension OR 4 Sets Skullcrushers
5-6 Sets Standing Tricep Rope Extension supersetted with Kneeling Tricep Rope Extension
3-4 Sets Cable Tricep Kickbacks 15- 30 second rest Between sets

Abs Light Session
Kneeling Cable Crunches
Kneeling Cable Crunches Crossovers



Day 3
Legs
Star Jumps


Day 4
Traps, Calves

Traps
6 Sets Standing Barbell Raises > 8 Reps
3-6 Sets Heavy Machine Shrugs
4 Sets Dumbell Shrugs 12 Reps

Calves Light Session
10 Sets Seated Calf Raises with 45 - 60 second rests between sets
8-10 Sets Toe Press 45 - 60 second rests between sets



Day 5
Shoulders, Abs
Shoulders
3- 4 Heavy Seated Shoulder Press 4-6 reps OR 7 Sets 6-12 Reps with drop set Every Set
4 Sets Front Delt Dumbell Raises 90 sec Rest between sets
4 Sets Side Delt Dumbell Raises 90 sec Rest between sets
6-7 Sets Reverse Flyes with triple drop sets for half

Abs Heavy Session
Kneeling Cable Crunches
Kneeling Cable Crunches Crossovers
Decline Crunches Weighted
Dumbell Side Bends



Day 6
Chest
3-7 Sets Bench
4-7 Sets Incline Bench
6 Sets Standing Crossovers
Decline dumbell Press 3 sets on occasion

Day 7
Rocky Balboa, 300
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