Steroids Source Talk | Anabolic Steroid Forum

Go Back   Steroids Source Talk | Anabolic Steroid Forum > [- MY BODY-BUILDING -] > Training > Workout Logs

Workout Logs Log your workout and get better results.

Buy Steroids Online Dragon Pharma Steroids Steroids for Sale Online Steroids Sources Reviews Steroids Sources Reviews
 
 
LinkBack Thread Tools Display Modes
Prev Previous Post   Next Post Next
  #15 (permalink)  
Old 05-03-2017, 01:54 PM
erich1b's Avatar
VET
 
Join Date: Dec 2013
Location: The Gym
Posts: 377
Post Thanks / Like
Thanks (Given): 36
Thanks (Received): 66
Likes (Given): 188
Likes (Received): 149
Default

The following is just food for thought, so take it for what you feel it's worth. Without seeing what you looked like before starting your diet, 82kg to 71kg is 24 lbs. Wondering if you might have dropped too much weight and lost some size along the way (I know I did for my first show. Ended up winning the weight class but could have been bigger and fuller)? When you started training for your contest, did you train any differently? How long of a diet, and what was a typical day's diet?

As for chest, try 3 workout in a row focusing on upper and middle chest, then 1workout for lower? You just posted your leg workout, so I'll suggest that perhaps you want to split quads and hams? If you always crush quads first, you're more than likely a little gassed before training hams? Below is a copy of my current workout. The exercises are just representative, and can be switched to suit you needs. Just a guideline/suggestion. Quads and hams are split so I can focus hard on each.

Your back looks good. Just keep training for width and thickness.

Sunday: Chest/Abs
Incline Bench Press 4×10-15
Incline Hammer Press 4×10-15
Dumbbell Fly’s 3×10
Decline Cable Fly’s 3×8-12
Dips 3×10

Monday: Back/Calves
Rear Lat Pulldown Wide Grip 4×10
Machine Rows 4×10
One Arm Dumbbell Rows 4×10-15
Incline Machine Pulldown’s 4×10-15
Low Back Bench Extensions 4×10

Tuesday: Shoulders/Traps /Abs
Rear Delt Machine 4×10-15
Seated Dumbbell Shoulder Press 4×8-15
Seated Lateral Side Raises 4×10-15
Upright Row 4×10-12
Dumbbell Shrugs 4×10-15

Wednesday: Rest
Recovery

Thursday: Quads/ Triceps /Calves (Note I can't squat because of a lower back fusion)
Incline Leg Press 4×15
Seated Leg Press 4×15
Leg Extensions 5×20
Single Leg Extension 3×20
Triceps Cable Extension’s 4×10
Seated French Press 4×10
Cable Kick-Backs 4×10
5. Seated Calf Raises 4×10
Standing Calf Raises 3×8-12

Friday: Hamstrings/ Biceps /Abs
Lying Leg Curls 4×15-20
Seated Leg Curls 4×8-15
Hamstring One Leg Curls 4×10-15
Dumbbell or Machine Curls 4×10-15
Preacher One Arm Dumbbell Curls 4×10-15
Hammer Curls 4×10-15
Wrist Curls 5×10-15

Saturday: Rest
Recovery
__________________
I'm a hard knock flier and a rainbow rider, a straight shootin' son of a gun...

DISCLAIMER: I reserve the right to be wrong on every statement I make....
Reply With Quote
 


Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are On
Pingbacks are On
Refbacks are On



Feel free to PM Admin or MODS for any bodybuilding forum related questions.

All times are GMT. The time now is 01:03 AM.


Powered by vBulletin® Version 3.8.2
Copyright ©2000 - 2025, Jelsoft Enterprises Ltd.
Content Relevant URLs by vBSEO 3.3.0