BIGOKE
9th June 2005, 08:09 AM
Since SS is gone let me start with the long posts. Starting a thread about stuff I remember from my iron pumping days.
At 19 I couldn't afford super supplements like creatine, whey etc. The only supplements I took were brewers yeast concentrated and Vit b complex. The effect of those two was an increase in appetite and an increase in metabolism. My diet consisted of mainly protein items. I carbo loaded pre-training mainly with bread, cereals, snack bars etc. At night I ate a balanced huge meal protein veg and carbs.
In between snacks consisted of peanut bars, chocolate bars and coconut bars. lots of dairy milk and cookies.
I did concentrated training 5 days a week 2 1/2 hours per day. weekends off.
Day 1 Chest and back and biceps
Flat bench press 1x 10 reps 1x 8 1x6 1x4
Incline B p 1x 10 reps 1x 8 1x6 1x4
flat flies 1x 10 reps 1x 8 1x6 1x4
Bent over rowing barbell 1x 10 reps 1x 8 1x6 1x4
Chin ups 1x 10 reps 1x 8 1x6 1x4
One arm rows dumbells 1x 10 reps 1x 8 1x6 1x4
Z bar curls standing 1x 10 reps 1x 8 1x6 1x4
seated dumbel curls 1x 10 reps 1x 8 1x6 1x4
Preacher curls 1x 10 reps 1x 8 1x6 1x4
Day2 Shoulders, tricepts, forearms
Military press 1x 10 reps 1x 8 1x6 1x4
Upright rows 1x 10 reps 1x 8 1x6 1x4
Shrugs 1x 10 reps 1x 8 1x6 1x4
Lying tricept xtension 1x 10 reps 1x 8 1x6 1x4
Dips weighted 4x 15 reps
Tricept pull downs 1x 10 reps 1x 8 1x6 1x4
Reverse curls 4x 10
Wrist curls (as many as possible)
Day 3 Legs
Squats 1x 10 reps 1x 8 1x6 1x4
Leg xtensions 1x 10 reps 1x 8 1x6 1x4
hamstring curls 1x 10 reps 1x 8 1x6 1x4
Standing calf raise (as many as possible)
Seated calf raise (as many as possible)
Day 4 start the cycle again from day 1. So in five days I trained 2 body sections a week.
NB. You need a partner for this routine!
As seen in the routine each set is reduced by 2 reps. This is because after each set I increased the weight by 10-20 LBS per set on the strong muscles like chest and back and thighs, and by 5-10LBS per set on the rest of the weaker muscle groups.
The results were not too shabby. Increased muscle mass but decreased body fat. Net gain in weight 2kg, but I probably lost about 4 kg in body fat. Went up from 66kg bck then to 68kg. I dont remember my chest and back measurements but the size was dramatically bigger. My arms went up from 12 inch flacid to 13.5inch. 16 inch tensed up.
Whats this thread about? you ask. Well I been reading up on all these super supplements (creatine etc) and I wonder if theyre really worth it. I gained satisfactorily without them.Granted I was no Lee Haney or Bertil Fox but I didn't want to be. I was good enough to place 3rd in a local competition.
The thing is.. I lost most of that form since then, and if I had spent a lot of money on supplements it would all have been in vain today. Nowadays I concentrate more on staying in shape than bodybuilding.
At 19 I couldn't afford super supplements like creatine, whey etc. The only supplements I took were brewers yeast concentrated and Vit b complex. The effect of those two was an increase in appetite and an increase in metabolism. My diet consisted of mainly protein items. I carbo loaded pre-training mainly with bread, cereals, snack bars etc. At night I ate a balanced huge meal protein veg and carbs.
In between snacks consisted of peanut bars, chocolate bars and coconut bars. lots of dairy milk and cookies.
I did concentrated training 5 days a week 2 1/2 hours per day. weekends off.
Day 1 Chest and back and biceps
Flat bench press 1x 10 reps 1x 8 1x6 1x4
Incline B p 1x 10 reps 1x 8 1x6 1x4
flat flies 1x 10 reps 1x 8 1x6 1x4
Bent over rowing barbell 1x 10 reps 1x 8 1x6 1x4
Chin ups 1x 10 reps 1x 8 1x6 1x4
One arm rows dumbells 1x 10 reps 1x 8 1x6 1x4
Z bar curls standing 1x 10 reps 1x 8 1x6 1x4
seated dumbel curls 1x 10 reps 1x 8 1x6 1x4
Preacher curls 1x 10 reps 1x 8 1x6 1x4
Day2 Shoulders, tricepts, forearms
Military press 1x 10 reps 1x 8 1x6 1x4
Upright rows 1x 10 reps 1x 8 1x6 1x4
Shrugs 1x 10 reps 1x 8 1x6 1x4
Lying tricept xtension 1x 10 reps 1x 8 1x6 1x4
Dips weighted 4x 15 reps
Tricept pull downs 1x 10 reps 1x 8 1x6 1x4
Reverse curls 4x 10
Wrist curls (as many as possible)
Day 3 Legs
Squats 1x 10 reps 1x 8 1x6 1x4
Leg xtensions 1x 10 reps 1x 8 1x6 1x4
hamstring curls 1x 10 reps 1x 8 1x6 1x4
Standing calf raise (as many as possible)
Seated calf raise (as many as possible)
Day 4 start the cycle again from day 1. So in five days I trained 2 body sections a week.
NB. You need a partner for this routine!
As seen in the routine each set is reduced by 2 reps. This is because after each set I increased the weight by 10-20 LBS per set on the strong muscles like chest and back and thighs, and by 5-10LBS per set on the rest of the weaker muscle groups.
The results were not too shabby. Increased muscle mass but decreased body fat. Net gain in weight 2kg, but I probably lost about 4 kg in body fat. Went up from 66kg bck then to 68kg. I dont remember my chest and back measurements but the size was dramatically bigger. My arms went up from 12 inch flacid to 13.5inch. 16 inch tensed up.
Whats this thread about? you ask. Well I been reading up on all these super supplements (creatine etc) and I wonder if theyre really worth it. I gained satisfactorily without them.Granted I was no Lee Haney or Bertil Fox but I didn't want to be. I was good enough to place 3rd in a local competition.
The thing is.. I lost most of that form since then, and if I had spent a lot of money on supplements it would all have been in vain today. Nowadays I concentrate more on staying in shape than bodybuilding.