My workout

[B-natural]

Okay, I'll lay out my newer thoughts, just hopin they'll clear what you are or were thinking...

not really sure what to do with reps, I've kept em on the lower end, ut kept them within range of your suggestion and what Lyle's book suggests or proposes...

Mon Chest&Back Tension
Superset 1
Inc Smith Bench
3 sets 6-8 reps
Weighted Pullups or Rack Chins
3 sets 8-10 reps

Superset 2
DB Bench Press
2 sets 6-8 reps
Bent-Over BB Row
2 sets 8-10 reps

Superset 3
Inc Hammer Press
2 sets 6-8 reps
Hammer High Pull
2 sets 8-10 reps

Superset 4
Cable Crossover
2 set 6-8 reps
Behind Neck Pulldown or Straight Arm Pulldown
2 set 8-10 reps

Stretch: Breathing Cross-Bench Pullovers

Tues: Legs Tension
Superset 1
Hack Squats
3 sets 6-8 reps
SLDL
3 sets 8-10 reps

Superset 2
Leg Ext
2 sets 6-8 reps
Leg Press
2 sets 8-10 reps

Superset 3
DB Lunges
2 sets 6-8 reps
Leg Curl
2 sets 8-10 reps

Stretch: Leg Press Supported (so I don't fall back) Sissy Squat

Superset 1
1-Legged DB Calf Raise
2 sets 6-8 reps
Seated Calf Raise
2 sets 8-10 reps

Stretch: Standing forward lean 1 legged Calf Stretch

Day 3 Shoulders & Arms Tension
Superset 1
Wide Grip Upright Row
2 sets 6-8 reps
Bent-Over Lateral Raises
2 sets 8-10 reps

Superset 2
Standing Side Laterals
2 sets 6-8 reps
65 Deg Inc Bench Rear Raises (looks like a triceps kickback that the inexperienced do, cept arms are kept semi-straight throughout)
2 sets 8-10 reps

Stretch: Leaning Side Lateral Stretch

Superset 1
Standing DB Curl
2 sets 6-8 reps
Reverse Grip Skullcrushers
2 sets 8-10reps

Superset 2
Reverse Grip Ez Curl
2 sets 6-8 reps
DB Close Grip Bench
2 sets 8-10 reps

Superset 3
Side DB Preacher Curl
1 set 6-8 reps
Triceps Pushdown
1 set 8-10 reps

Stretch: French Press & Arms behind back stretch

Glyco Depletion Workout: Same

Each week or every two weeks, I will alternate the supersets, i.e. for 1st 2 weeks chest is first in superset, next two weeks, back is first in superset....

[dinoiii]

Much better setup and a bit lower on the volume thank God! HA!

Unsure that the second exercise of second superset is "needed" for shoulders, but I am also unaware of where you're at with rear delt development...is that a weak area (from an aesthetic standpoint) for you Brandon?

You could change that to a simple Giant Set with the WG Upright Rows / Bent-Over Laterals / Side Laterals with pretty much the same effect with a little less volume on Wednesday if you have depleted appropriately. The Bent-Over Laterals are kind of addressing the same area as the Bench Rear Raise and it seems slightly redundant. Again - barring you are not lagging in that area. The bis/tris/brachioradialis/antebrachium stuff seems ok though.


SLDL sometimes don't work from an anatomical standpoint for some trainees (usually if the posterior chain is lagging). If this is the case, you may find substitution of Good Mornings as an appropriate replacement. That said...you would sacrifice obvious overload potential and a later placement in the overall workout may be most appropriate if you find the substitution of benefit.


Overall though, it looks decent.


D_

[B-natural]

Originally Posted by dinoiii

Much better setup and a bit lower on the volume thank God! HA!

Unsure that the second exercise of second superset is "needed" for shoulders, but I am also unaware of where you're at with rear delt development...is that a weak area (from an aesthetic standpoint) for you Brandon?

You could change that to a simple Giant Set with the WG Upright Rows / Bent-Over Laterals / Side Laterals with pretty much the same effect with a little less volume on Wednesday if you have depleted appropriately. The Bent-Over Laterals are kind of addressing the same area as the Bench Rear Raise and it seems slightly redundant. Again - barring you are not lagging in that area. The bis/tris/brachioradialis/antebrachium stuff seems ok though.


SLDL sometimes don't work from an anatomical standpoint for some trainees (usually if the posterior chain is lagging). If this is the case, you may find substitution of Good Mornings as an appropriate replacement. That said...you would sacrifice obvious overload potential and a later placement in the overall workout may be most appropriate if you find the substitution of benefit.


Overall though, it looks decent.


D_

YES!!! I've succeeded, the workout went well today also.... and the giant set you set in place should work a bit better, it is a weak point, but hittin it hard and movin on at this point seems better, as the likelihood of overtraining areas is more of the likely scenario with my diet... I think the majority of the bb-ing community lacks in the rear portion of their body from head to toe, i.e. from gastroc up to the traps are all weaknesses, could just be me though....

When would it be possible to discuss the final week, or final however many days leading up to the comp, there were a few items offered via email that you had mentioned, that I think would be best kept in the email, so that ppl don't pick it up and run with it....I will try to point this certain thing out in the email so we are clear on it....

Anywho, just what to do, when to stop hittin the weights, carb adjustments, water adjustments, depletion both glyco and water, when to start refeed, so on and so forth....

This way its prepped and I can ask my 100 questions...