[somamasoso]

My workout routine?

I used to do circuit training but I got tired of being that 160 pound weakling so I decided to hit the DB's and BB's.

Right now I am doing ;

Day 1 (Mondays) / I change it up every month ~ chest/back/triceps/biceps/quads etc..

Flat Bench: 1x12, 1x10, 2x8 (Light to heavy)
Incline Bench: 1x12, 1x10, 2x8 (Light to heavy)
Decline Bench: 1x12, 1x10, 2x8 (Light to heavy)
**Alternating between Dec Bench & Cables week-to-week**
Cable Crossovers: 4x10 (I start off with medium weight and increase slowly) - matters how I am feeling
Seated Pec Fly Machine: 1x12, 1x10, 2x8 (Light to heavy)

Rope Curls: 3x10
Preachers: 3x10
Reverse Curls: 3x10
Incline-Seated DB curls: 1x12, 2x10, 1x8

Standing Behind-the-Back Forearm Curls: 3x12 - These are Beasts..
Gripper Machine: 3x12


Day 2 (Tuesdays)

Barbell Squats: 2x12, 2x10, 1x8
Stiff-Leg DL's: 4x12
Laying Leg Curls: 4x10
Seated Leg Extensions: 4x10

Swiss Ball Crunches: 3x30
Laying Leg Raises: 3x25
Hanging Leg Raises: 3x20


Day 3 (Thursdays)

Militray Press: 4x8
1 Arm Front Raise: 4x12
Upright Rows: 4x12
**alternate week-to-week between Upright Rows/DB Lateral Raise**
DB Lateral Raise: 4x10
Seated Reverse Delt Fly Machine: 4x12
DB Shrugs: 1x15, 2x12, 2x10

Tricep DB Kickbacks: 3x12
Rope Pressdowns: 3x10
**Alternate between Rope PD's/CG bench week-to-week**
Close Grip Bench: 1x12, 1x10, 2x8
Skull Crushers: 4x10
Dips: 4xMax reps


Day 4 (Fridays)

Assisted Pullups: 4xMax Reps (w/ 40lbs of assistance) sometimes I do 60 - depends on the day
Seated Cable Rows: 4x10
DB Bent-Over Rows: 4x8
Close Grip Pulldowns: 4x12

Seated Calf Raise: 1x15, 2x12, 2x10

Swiss Ball Crunches: 3x30
Laying Leg Raises: 3x25

Looks like it's paying off, Chris...





Nice copy/past job on the workout routine, BTW.

[ConoMadura]

I've been pumping since I was a teenager--so a long time now. I've had periods of going off and on, but the great thing about it is that muscles really do have memory, so I can go back into the gym and get back to where I was reasonably fast--much faster then someone who's never done it or never done it seriously. There was a time I'd be in 6 days a week, but these days I am in there about once a week mixed in with mountain bike riding. Its amazing that even at 1 day a week you can maintain--certainly not maintain a high level, but maintain a good physique.

[casinobonyanes]

Looks like it's paying off, Chris

Yes I was 160 pounds in 2007.. your point? And I dont believe I gave you permission to post my pic's on the internet.

But nice try at 'flaming' "big" guy , yes you are a bound of testosterone inflated "muscle". You know that flab stuff that you lost to me in the "who has the best pec's contest on mvc?" or the "cleavage" contest. Yes I do remember that, those triangle tits got you 2 votes . Heck Scott's hairy undeveloped chest got more votes then you dawg. wutsup here homi? haha

Here is the link;

Vote - MvC Cleavage Contest - MEN

[PheliarearY]

Not in a while now

[illilmicy]

i go twice a week

[IACJdKfU]

I've just joined a new gym. have been there everyday this week with my rugby lads and will be visiting much more regularly!

Why do you ask??

[casinobonyanes]

Sweeett..

I've just joined a new gym. have been there everyday this week with my rugby lads and will be visiting much more regularly!

Why do you ask??

Just wondering if anyone on this site has anything in common with me .

[IACJdKfU]

Ah i see,

So what do you train with a view of doing? Like is it for a sport or just to be stacked/fit and healthy?

[casinobonyanes]

Ah i see,

So what do you train with a view of doing? Like is it for a sport or just to be stacked/fit and healthy?

I go to the gym mostly to be jacked but I also have to be reasonable due to hockey. ( I am trying to get to the NHL). I am working on getting signed with an OHL team, right now its a mixed situation.

[DeedPatmeda]

I go to the gym mostly to be jacked but I also have to be reasonable due to hockey. ( I am trying to get to the NHL). I am working on getting signed with an OHL team, right now its a mixed situation.

Oh cool! So which OHL team are you going for? The London Knights?

[casinobonyanes]

Oh cool! So which OHL team are you going for? The London Knights?

I live in Ontario ~ Canada so I was looking at the Ottawa 67's,

I am not the most talented player ( not the top scorer) but I am a physical Center so we will see.

Its pretty much just a "whoever wants me" kinda thing.. and we will go from there.

I would like to stay where im at but if I have to move for a season or two (depending where it is) it would probably be cool.

[DeedPatmeda]

So how long will it take you before it's your chance to get drafted in the NHL? omg that training must be very hard, I commend you on trying it!

So when do you have to go to Training camps or have you done any already?

[IACJdKfU]

Ah thats cool mate, i play rugby so it helps to have a bit of strength behind you. Lol. Nothing more embarrassing than gettin run over the top of. Heh, and i know!

[casinobonyanes]

So how long will it take you before it's your chance to get drafted in the NHL? omg that training must be very hard, I commend you on trying it!

So when do you have to go to Training camps or have you done any already?

The NHL I have no idea, I am only 17 right now and I still have to finish grade 12 and college courses.

I pretty much do yearly training, it seems I am always in Training camps or at The gym.

Ah thats cool mate, i play rugby so it helps to have a bit of strength behind you. Lol. Nothing more embarrassing than gettin run over the top of. Heh, and i know!

Haha yea,

Rugby eh? Im not crazy enough for that.

[IACJdKfU]

It not too crazy really, been playing for years. It doesn't hurt as much as people think, well after the first 5 mins anyway!! good old adrenaline.

So what kind of stuff you into at the gym?

[casinobonyanes]

It not too crazy really, been playing for years. It doesn't hurt as much as people think, well after the first 5 mins anyway!! good old adrenaline.

So what kind of stuff you into at the gym?

My workout routine?

I used to do circuit training but I got tired of being that 160 pound weakling so I decided to hit the DB's and BB's.

Right now I am doing ;

Day 1 (Mondays) / I change it up every month ~ chest/back/triceps/biceps/quads etc..

Flat Bench: 1x12, 1x10, 2x8 (Light to heavy)
Incline Bench: 1x12, 1x10, 2x8 (Light to heavy)
Decline Bench: 1x12, 1x10, 2x8 (Light to heavy)
**Alternating between Dec Bench & Cables week-to-week**
Cable Crossovers: 4x10 (I start off with medium weight and increase slowly) - matters how I am feeling
Seated Pec Fly Machine: 1x12, 1x10, 2x8 (Light to heavy)

Rope Curls: 3x10
Preachers: 3x10
Reverse Curls: 3x10
Incline-Seated DB curls: 1x12, 2x10, 1x8

Standing Behind-the-Back Forearm Curls: 3x12 - These are Beasts..
Gripper Machine: 3x12


Day 2 (Tuesdays)

Barbell Squats: 2x12, 2x10, 1x8
Stiff-Leg DL's: 4x12
Laying Leg Curls: 4x10
Seated Leg Extensions: 4x10

Swiss Ball Crunches: 3x30
Laying Leg Raises: 3x25
Hanging Leg Raises: 3x20


Day 3 (Thursdays)

Militray Press: 4x8
1 Arm Front Raise: 4x12
Upright Rows: 4x12
**alternate week-to-week between Upright Rows/DB Lateral Raise**
DB Lateral Raise: 4x10
Seated Reverse Delt Fly Machine: 4x12
DB Shrugs: 1x15, 2x12, 2x10

Tricep DB Kickbacks: 3x12
Rope Pressdowns: 3x10
**Alternate between Rope PD's/CG bench week-to-week**
Close Grip Bench: 1x12, 1x10, 2x8
Skull Crushers: 4x10
Dips: 4xMax reps


Day 4 (Fridays)

Assisted Pullups: 4xMax Reps (w/ 40lbs of assistance) sometimes I do 60 - depends on the day
Seated Cable Rows: 4x10
DB Bent-Over Rows: 4x8
Close Grip Pulldowns: 4x12

Seated Calf Raise: 1x15, 2x12, 2x10

Swiss Ball Crunches: 3x30
Laying Leg Raises: 3x25

[ftqwhbvxlcfop]

thats a lot different routines for each day

does your body heal that fast to be doing 4 days :S?

[BenWired306]

I just started again. I used to go 4-5 days a week until I broke my arm. Then I stopped. But I am getting ready to start a new job, were it is in my best intrest to get back into shape.

[casinobonyanes]

thats a lot different routines for each day

does your body heal that fast to be doing 4 days :S?

I would say that is a big myth in bodybuilding just like "it stunts your growth"

When I go to the gym I tend to work on different muscle groups I.E Lets say I worked on my biceps/triceps/forearms on monday I would leave them alone and work on a different muscle group.. lets say my quads/calves.

I usually give my arms 2 days to heal ( they heal faster cause they are a smaller muscle group) and my back/chest/legs around 3-4 days.

I have recently started taking "creatine" which helps in the healing process quite alot.

[casinobonyanes]

~ If I did go to the gym just to work on a certain muscle group over and over again it would be excessive and I would get limited results compared to if I let them rest and heal.

-

I just started again. I used to go 4-5 days a week until I broke my arm. Then I stopped. But I am getting ready to start a new job, were it is in my best intrest to get back into shape.

-

Haha Nuckingfuts.. I love it!

where did you get that name from? It rings a bell somewhere.. hm.