HB_Hunter( Ak's) Journal

[HB_Hunter]

mmmmm

Well Lifeforce , Then i have to tolerate not going to the gym with the expected bad feelings then ...

so if i skipped a week ..shall i start lightley ??

About the Deadlift , Well most of the ppl in my Gym don't do it because it cause harmful injuries and honestly i didn't try it . Does it train the back or the legs ?

 

[Lifeforce]

Feel yourself how hard you should go. I can't really tell because you may respond different than me.

Deadlift only cause injuries when done wrong. IMO squats are more dangerous and you do them. Most of the ppl must be very dumb at your gym Go light with it and get the form and then blast away. I like to fill my lungs around 60% when I lift then exhale when I am up, inhale when going down and holding breath until i get up again.

Deadlifts train the ass, quadriceps, lower back, hamstrings and calves. I think along with alot other muscles, like obliques, abs, soleus, traps, and IMO they beat the hell out of the forearm flexors too! Squats and deadlifts are two exercises that train most of the body, but squats are considered leg and deadlift considered back.

IMO deadlifts are a necessity, nothing beats the feeling after a couple of good sets of deadlifts or squats.

 

[HB_Hunter]

mmmm , i haven't thought that it trains all those muscles , I should try it then But tell me what do you do when you don't wieght train ? i mean , how do you avoid feeling bad , the feeling of testesterone , whatever So

what is your take on Cardio ?? I mean it thought it is a sin when bulking but lately trainers told me that you can never expect speedy results without cardio as it trains your heart and lung to grow and facilitate lifting heavy weights easily without getting dizzy ...Is that true ?? if yes then what shall be your advice ?

 

[Lifeforce]

Originally posted by HB_Hunter
mmmm , i haven't thought that it trains all those muscles , I should try it then But tell me what do you do when you don't wieght train ? i mean , how do you avoid feeling bad , the feeling of testesterone , whatever So

what is your take on Cardio ?? I mean it thought it is a sin when bulking but lately trainers told me that you can never expect speedy results without cardio as it trains your heart and lung to grow and facilitate lifting heavy weights easily without getting dizzy ...Is that true ?? if yes then what shall be your advice ?

Yeah, deadlifts are one of those, all-the-muscles-in-the-body-exercise. One you'll start to love because the release of growth hormones and endorphines!

Feeling bad? Don't catch you on this, what do you mean?

Feeling of testosterone is hightened sex drive, I feel more self confident, I am more aggressive and dominant when it comes to women, looking them straight in the eyes till they turn away and stuff like that, there are no voices in my head that tell me "what should I say," but the reverse I go to get what I want. is this what you mean?

What I do when I don't train that has to do with training or in general?

Personally I haven't done a single bit of cardio and still managed to grow 25+ lbs in 4.5 months so people telling you that you cannot grow without cardio are full of ****, it's all about food&rest&training heavy. But I am about to add one session of cardio per week, 20 minutes of intense running. I have naturally very strong lungs and have never felt dizzy except when doing handstand presses for obvious reasons and extreme squats. I am not qualified to give advice on this since I haven't tried cardio out yet so I could say stuff that are misleading.

 

[Lifeforce]

Bump, how's the training man?

 

[HB_Hunter]

Hey yo , How is everything going LF ?? I've ended the fasting month , Now starting a new plan esepcially that i will only have a 3 day splitt since it is my last year at medicine fac .

I'd post the routine of the past week especially that im now writing in a training Log to keep things focused .

Day1:

Chest :

BB flat press: 4 x 120-130 lbs

DB Incline press : 3 x 35lbs

Flyes(machine) : 3 x 60 - 70 lbs

However i found myself working out in the 8-10 rep range , I think i should reduce the reps and increase wieght ?

Day2:

Back :

Pull-ups: 2 x failure superset with Lat pull Down 2 x 150 lbs (8-10)

T-bar: 8 x 80 , 9 x 85 , 9 x 85 reps

Seated Rows: 9 x 135 , 8 x 150 , 8 x 150 reps

HyperExtensions: 3 x 15 -20 reps

Day3: Shoulder

Front raise DB : 10 x 30 , 7 x 35 , 8 x 35 , 8 x 35 lbs

Lateral Raise DB : 10 x 20 , 8 x 25 , 6 x 30 lbs

Rear Deltoids (machine): 9 x 40 , 9 x 47 , 10 x 54lbs

Day4: Arms

Biceps:

E-z Bar : 10 x 55 , 8 65 , 9 x 65 lbs

Alt Db curls : 8 x 30 , 8 x 30 lbs

preacher curls : 12 x 60 , 8 x 70 , 6 x 80 lbs

Triceps:

Skull-crushers: 10 x 45lbs , 9 x 50 , 9 x 50lbs

Press-downs : 12 x 50 , 9 x 60 , 9 x 60 lbs

Over-head extensions(machine) : 10 x 70 , 10 x 70 , 7 x 90 lbs

However missed Traps and Legs this week , I think they will worked-out next week .

I'd like to hear your views about this past week especially that it was the last one during the fasting month , now i can eat every 3 hours and be full of energy , Whatsoever i find myself not 100% motivated like before especially that i stopped reading t-mag , bb.com becuase i ain't got no time .

Next Week:

Tuesday: Chest - Biceps:

Flat BB press : 3-4 , 4-8 reps

Incline BB/Db press 3 , 4-8 reps

Flyes : 3-4 , 4-8 reps

pull-over Db ain't important...isn't it ??

Ez Bar : 3 x 4-8 reps

Hammer Curls : 3 x 4-8 reps

Preacher Curls : 3-4 x 4-8 reps

* If I want to cancel any one of these excerises ...especially that it seems alot in one day ...what would that be ??

Wednesday: Legs - Traps:

Squats : 4-8 reps x 4

Calve raises : same

Leg Curls: same

Leg Extensions : same

Db Shrugs: same

Friday: Back - Triceps:

Pull-ups : 3 to failure

T-bar : 3 x 4-8 reps

Seated Rows : 3 x 4-8 reps

HyperExtensions: 4 x 20 reps

Skull-crushers : 3 x 4-8 reps

Pressdowns: same

Dips / Overhead extensions: same

Sunday: Shoulders - Abs

Military press : 3-4 x 4-8 reps

Lateral raises : same

rear Deltoids : same

Abs : cruches , straight and sides then lower abs .

I'd like to hear about your advice guys since i ll be doing a 3-day splitt the week after , tell me what works for you , if it's better to increase or decrease the number of reps , sets etc.... No talk about deadlifts please becuase i was injured when doing it and suffered alot .

Also , you can refreshen my mind with new tips and new plans as for nutrition and Diet , you can actually tell me your routine .

 

[HB_Hunter]

Update

Yesterday I trained my chest , Though I wanted to include the 3-day splitt routine since I've always done the 4-day one . I couldn't train Chest and Biceps for Example ...any thoughts of a good 3-day split but with the chest alone in a day ??

BB flat press: 7/154 lbs , 6/154 , 7/154 , 6/154

DB Incline press : First time to do Incline by Db , so I went not to heavy , 12/20 lbs , 8/25 , 12/25 , 10/25

Flyes(machine) : 10/68 lbs , 8/75 , 6/75

Pull-over Db : 10/35 , 10/40 , 10/45 lbs...

C'mon Guys , where are you ?? Dj Ben , Semag , all Helloooo??

 

[Lifeforce]

Hey man it's great. :] Glad to hear you are back from the fasting.

Next Week:

Tuesday: Chest - Biceps:

Flat BB press : 3-4 , 4-8 reps
Incline BB/Db press 3 , 4-8 reps
Flyes : 3-4 , 4-8 reps
pull-over Db ain't important...isn't it ??
Ez Bar : 3 x 4-8 reps
Hammer Curls : 3 x 4-8 reps
Preacher Curls : 3-4 x 4-8 reps
* If I want to cancel any one of these excerises ...especially that it seems alot in one day ...what would that be ??

Wednesday: Legs - Traps:

Squats : 4-8 reps x 4
Calve raises : same
Leg Curls: same
Leg Extensions : same
Db Shrugs: same


Friday: Back - Triceps:
Pull-ups : 3 to failure
T-bar : 3 x 4-8 reps
Seated Rows : 3 x 4-8 reps
HyperExtensions: 4 x 20 reps
Skull-crushers : 3 x 4-8 reps
Pressdowns: same
Dips / Overhead extensions: same

Sunday: Shoulders - Abs

Military press : 3-4 x 4-8 reps
Lateral raises : same
rear Deltoids : same
Abs : cruches , straight and sides then lower abs .

Ok, chest day, I'd drop the pull overs and flyes and increase the normal benches, maybe add som dips leaning forward to target the pectorals/triceps. Also I would decrease the number of sets for the biceps, at least dropping the preacher curls. 6 sets IMO is max for biceps (and all minor muscle groups). Also I'd move the triceps to chest day making it chest+bis+tris. I just tried it out and it seems to be going fine. Thanks to ben for recommending to train opposite muscles.

Personally I'd have legs+shoulders and back+abs. T-bars target the traps really well IMO, they are far better than shrugs. On the deltoids I would not go over 7 sets, like 3 sets military press, 2 sets upright rows or raises/2 sets bent over lateral raises. After all they are only a minor muscle group and should not be worked too much. For the tris I'd drop the pressdowns so you land around 6 sets. That's enough. Just my opinions, this is no rules.

And yes, keep around 4-8 reps, that's good. On some muscles I feel it's good to do some more, like for abs, calves and hyper extensions.


my current routine

Mon: Chest +tris+bis

Wed: Legs+shoulders

Sat: back+abs

 

[HB_Hunter]

Originally posted by Lifeforce




Ok, chest day, I'd drop the pull overs and flyes and increase the normal benches, maybe add som dips leaning forward to target the pectorals/triceps. Also I would decrease the number of sets for the biceps, at least dropping the preacher curls. 6 sets IMO is max for biceps (and all minor muscle groups). Also I'd move the triceps to chest day making it chest+bis+tris. I just tried it out and it seems to be going fine. Thanks to ben for recommending to train opposite muscles.

I]Well , I think pull-overs helped in forming that thick Chest of mine and lifting it some inches up . I will stick with it . what do you think of Cross-overs ?? I'd like to try them . Can I subsitute pull-overs by cross-overs ? Plus how many sets shall i perform then for the largest muscles and how many for the smallest ones ? [/I]

I]You say that I shall only stick with Hammer curls - Ez bar curls as for biceps , Is it Enough as this will be great for me since im very tired after working out my chest to start my biceps training ? Plus I think working-out Chest - bi - tri is a very good yet strange idea but it will be very triring for me though i ll try it .[/I]

Personally I'd have legs+shoulders and back+abs. T-bars target the traps really well IMO, they are far better than shrugs. On the deltoids I would not go over 7 sets, like 3 sets military press, 2 sets upright rows or raises/2 sets bent over lateral raises. After all they are only a minor muscle group and should not be worked too much. For the tris I'd drop the pressdowns so you land around 6 sets. That's enough. Just my opinions, this is no rules.

And yes, keep around 4-8 reps, that's good. On some muscles I feel it's good to do some more, like for abs, calves and hyper extensions.


my current routine

Mon: Chest +tris+bis

Wed: Legs+shoulders

You think that I don't have to do any shrugs then for Traps and be satisfied by the t-bars??and what excerscise shall i put alongside the skull-crushers for the triceps work-out . You said only 6 sets right ? How is the fact that triaining Triceps with chest and biceps with Back ? I mean i used to train like this but the trainer that works in my Gym told me that it isn't good to train triceps when it's tired after the Chest workout and Biceps after the Back...what do you think of that ?? Thus my routine now is

Friday: Chest - Bi

Sunday: Back - Tri

Tuesday / Wednesday : Legs - Delts

How many times shall i train the Abs ? where in your opinion shall i include it in this routine ..

Thanx for answering me man , you've been so helpful nd i hope that you aren't pissed with the so many qs ...

 

[Lifeforce]

Actually I can't answer those questions, cross overs and pull-overs because I have never tried them. I haven't trained for a very long time you know so I am no way adept in the ways of training. My current routine is just trying stuff out what fit me so it may be completly wrong.

I try to keep my training 4-6 for all minor groups and 6-10 for all major muscle groups. Basing all my workouts around the big exercises like squats, deadlifts and benchpresses. This work very well for me.

Currently I only use bars for biceps and they have grown alot during the short time I have trained. Hammer curls imo is unessesary too, I used to do them but I do not do them anymore.

Considering shrugs I am unsure, some it works wonder for but it just doesn't cut it for me. Maybe a combination of T-bars and shrugs is the best.

Chest+tri+bi may not be the best way to go, I think your routine now looks better. For triceps I'd go with 3 set dips 3 set skull crushers. Ithink there is some truth to what the trainer says, it's very demanding to train the triceps after chest and the biceps after back, you can swich them as you have done. I'm thinking of doing something similar to your routine.

Train the abs 1-2 per week.

No problems, just remember I haven't trained for too long so I may give advice that isn't good.

 

[Lifeforce]

bump

 

[HB_Hunter]

Hey Lf , How are you man ??

I am in a vacation now for a week , so i think i can log on here and update my journal with you guys to get your opinions since i don't have any frigging time when College restarts .

So anyways ....

Im thinking of increasing my weight-liftting sets regarding both the major and minor muscles . Especially that alot of ppl and trainers at My gym is advicing me to do this as they think that i didn't get the results that i want using this 6-7 sets . they tell me to listen to my body . meaning that i should go through all the variations to see what works for me . I agree with this but the problem is i don't think that I eat the right amount of food . what would you guys suggest regarding the nutrition ? I mean do you have any links to good nutrition articles but please not too long articles .

Plus tell me the pros and cons of large , small sets both with heavy weights becuase those trainers disagreed with me about the over-training if you worked out your minor muscles more than 6-7 sets . They told me this is only for advanced bodybuilders not intermediates like me . I think im going in circles . They say that if im exhausted (during college)..i should go for let's say 5-6 sets but if im refreshed (vacation ...not busy) i should go for 3-4 sets x 6-8 reps . Im talking about minor groups here

 

[HB_Hunter]

Bump

 

[HB_Hunter]

Update ...but i hope to be able to complete writing here since i have loads of studying to do after 2 weeks since im preparing for my last year at medicine faculty . However I've stopped working out from like 2 weeks and before this time i didn't go on a regular basis since i was studying sooo...

I m returning back now and i think i will be doing one Big muscle a day meaning that i 'll go to the gym like 5 times a week

Today , Im gonna start with

Chest:

BB Bench press: 8-10 reps x 4

BB Incline Press: 8-10 x 3

Dips : to failure x 3

Flyes: 8-10 x 3

DB pull-over: 8-10 x 3

Tomorrow:

Legs:

Squats: 10-12 x 4

Leg extenstions/Leg press : 10-12 x 4

Calf raises: 10-12 x 4

Leg Curls: 10-12 x 4

Day After ...shall i take a rest ?

Back:

Pull ups : warm up

Wide grip - pull downs 8-10 x 4

t-bar: 8-10 x 3

seated rows: 8-10 x 3

one hand db rows : 8-10 x 3

Hyper-extenstions to failure x 3 ...

what do you think guys ??

Im trying to eat every 3 hours but it will be hard to count calories and proteins and it's kinda silly here to keep on counting them or keep a log .

Refreshen my mind guys since it's been ages that i read info about bodybuilding or t- naton .com like before . This used to bring me motivation but now i don't have the time or the patience to re-read ...what would be your advice then ?? hear me Lifeforce ...i miss your views man

 

[Warboss Alex]

Good bloody god mate. That routine is horrid.

Why does everyone think you have to do so much to grow?

3 Day Split:

Chest/Triceps
Incline or decline bench
Flat db press/incline db bench
Skullcrushers
Close grip bench/reverse grip bench

Back/Biceps
Preacher curl/Barbell curl/EZ curl/Alternate db curl
Hammer curl/pinwheel curl
Floor Deadlift/barbell row/tbar row/db row
Pullups/Rack Chins/Lat Pulldown

Legs/Shoulders
Military press/standing or seated db press
Smith front press/smith back press
Stiff legged deadlift or leg curl or sumo leg press
Barbell squat or hack squat or leg press

That's my recommendation; do one INTENSE workset for each exercise to failure (after warmups). My guess is that you're overtraining on your current scheme.

DESTROY THE LOGBOOK. Get in proper pwo and ppwo nutrition, eat a reasonable, protein-rich diet and get your rest, and you'll grow ..

It's really that simple.

*goes off to grumble about 30g protein per meal, dumbbell kickbacks, 100 sets of bicep curls (with pinkie extended 45 degrees), bacon fat as an EFA source and Krispy Kremes for pre-workout carbs*

 

[HB_Hunter]

Update ...

I don't know guys....but when i come here , read about bodybuilding articles here or at t-mag for example.....Im more determined and feel closer to achieving my aim for that lean and Cut Body!....However at times , most of the time i ain't got time or patience to read or post cz being a doctor is such a busy life with plenty of reading that makes me can't stand another article to read like before about bb !!!

So I will try to update and listen to your opinions guys especially warboss and also try to post some pics and you guys gotta judge my journal and tell me what to do at certain stages please..

Im now 73 kgs... 160lbs

Bf: 16% ( couldn't believe it ) since when i was skinny and started the gym it was 10% !!!

As i said before i want the lean and cut physique !! so if im 73 kgs and 1.74 cm .....what weight should i go for ?? what bf % also ??

Besides i liked that article wrote by warboss that says i can build mass and burn fat at the same time...im trying to do that but sometimes it's way hard to only eat protein !! im trying to eat less carbs and fats cz i have never seen a 6 pack...there is always a pack of fat on my abs...

So what's ur advice regarding that same routine i posted and started with above...i get bored of it alot of times...i cycle thru the excercises though every 4 wks ...

Shall i keep on going with the 4-8 reps ??...

then for the larger muscles...how many sets?? less than 12 ???

and for smaller ones less than 6/7 ??

Guys tell me ur ideas ...i want a lean and defined body not skinny though but a brad pitt kinda or ummm you know lean and Cut !!

 

[EFFORT]

hey i made a post for people in your situation, its stickied at the top title "Where to start" also start a new journal

 

[HB_Hunter]

why shall i start a new journal ??? and i liked your post....but wya lazy to start a new journal !! suggestions??

 

[HB_Hunter]

Good bloody god mate. That routine is horrid.

Why does everyone think you have to do so much to grow?

3 Day Split:

Chest/Triceps
Incline or decline bench
Flat db press/incline db bench
Skullcrushers
Close grip bench/reverse grip bench

Back/Biceps
Preacher curl/Barbell curl/EZ curl/Alternate db curl
Hammer curl/pinwheel curl
Floor Deadlift/barbell row/tbar row/db row
Pullups/Rack Chins/Lat Pulldown

Legs/Shoulders
Military press/standing or seated db press
Smith front press/smith back press
Stiff legged deadlift or leg curl or sumo leg press
Barbell squat or hack squat or leg press

That's my recommendation; do one INTENSE workset for each exercise to failure (after warmups). My guess is that you're overtraining on your current scheme.

DESTROY THE LOGBOOK. Get in proper pwo and ppwo nutrition, eat a reasonable, protein-rich diet and get your rest, and you'll grow ..

It's really that simple.

*goes off to grumble about 30g protein per meal, dumbbell kickbacks, 100 sets of bicep curls (with pinkie extended 45 degrees), bacon fat as an EFA source and Krispy Kremes for pre-workout carbs*

I want get a solid routine of 3-4 days a week and follow it perfectly !!

So i didn't get what your saying exactley !! ....like for bench only for excercise will do ?? i don't think so ...or you meant that i do one incline press and one flat press..and for the back for example...i used to do 3 out of the whole 4 you giving me to choose one from...that's why im confused now or feel that it ain't enough !!

 

[HB_Hunter]

Update


After reading awesome articles by warboss alex whom i really admire and A-unit

I'll try to rely more on the compound movement excercises and i totally believe in it !!! and i will write the routine im trying to do focused on the Power-base...Compound movements for you guys to tell me how is it ..Also as i said before...im going for the strong , defined lean Look than the Big Huge look

so please critiuque my routine according to that taking into consideration that Im 25 yrs old , 73 kgs (161 lbs) , 1.74 cm & bf% 14 % .....

What would be the ideal weight for the goal im going for ?? and how long shall it takes to do that if im strictly following the routine , eating well and sleeping well??


3-4 Days a week.

Legs:

Squats 4 x 8-10 (smith machine)
leg curls 3 x 8-10
Leg press 3 x 8
calf raises 3-4 x 10-15

Chest/Triceps:

Flat BB 3 x 6-8
Incline BB/Db 3 x 6-8
Flyes 2 x 8
Dips 2 to failure
Close grip bench press/skull-crushers 3 x 8-10

Back/Biceps:

Deadlift 3 x 8 (smith)
Seated rows 2-3 x 6-8
Lat pull downs/pull-ups 3 x 8-10
BB curls 3 x 8-12
hammer curls 2 x 10

Traps/Shoulders:

Military press / Db press 3 x 8-10
lateral raises 3 x 10
db/bb crunches 4 x 8-10


I also want to get more details and actually do the burn fat and bulk at the same time (warboss alex) as of 20 mins 2 or 3 times cardio and 2 times a week abs

* im doing smith on both squats and deads cz i've had an ACL operation on my knee the past year and my knee muscles are not 100% yet so i will start with smith then progess to free weights after i get the Ok from my Doctor..