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Updated: August 13, 2001
In case you're curious as to how my muscles have gotten as big and strong as they are, this is my current training routine.  This should explain any question you might have about where the mass has come from :-)

Favorite Quote: "I'm not a power lifter, I just lift for power!"


Arm Days

Monday
Friday:

Iso-lateral behind the neck press:
                            
Set 1: 10 reps w/ 50 lbs/side (22.68 kg)
Set 2: 10 reps w/ 65 lbs/side (29.48 kg)
Set 3: 10 reps w/ 75 lbs/side (34.02 kg)
Set 4: 8 reps w/ 45 lbs/side (done at 1/2 speed) (20.41 kg)
standing alternating dumbbell curls:
                           
Set 1: 10 reps w/ 25 lbs (11.34 kg)
Set 2: 10 reps w/ 35 lbs (15.88 kg)
Set 3: 4 reps w/ 40 lbs (18.14 kg)
cable tricep kickbacks (one arm):
                           
Set 1: 10 reps w/ 65 lbs (29.48 kg)
Set 2: 10 reps w/ 75 lbs (34.02 kg)
Set 3: 10 reps w/ 85 lbs (38.56 kg)
Shoulder presses:

                           
Set 1: 10 reps w/ 30 lbs (13.61 kg)
Set 2: 10 reps w/ 40 lbs (18.14 kg)
Set 3: 10 reps w/ 45 lbs (20.41 kg)
45 degree angle three place bicep machine:
(This is why the biceps are so BIG!)

                           
Set 1: 8 reps w/ 90 lbs (40.82 kg)
Set 2: 8 reps w/ 90 lbs (40.82 kg)
Set 3: 8 reps w/ 90 lbs (40.82 kg)
Set 4: 6 reps w/ 45 lbs (20.41 kg)
Set 5: 6 reps w/ 45 lbs (20.41 kg)
Set 6: 6 reps w/ 45 lbs (20.41 kg)
sets 4-6 done at 1/2 speed
Three place tricep machine:

Set 1: 10 reps w/ 50 lbs (22.68 kg)
Set 2: 10 reps w/ 50 lbs (22.68 kg)
Set 3: 10 reps w/ 50 lbs (22.68 kg)
Set 4: 10 reps w/ 50 lbs (22.68 kg)
Set 5: 10 reps w/ 50 lbs (22.68 kg)
Set 6: 10 reps w/ 50 lbs (22.68 kg)
Shoulder shrugs (machine):


                           
Set 1: 10 reps w/ 160 lbs/side (72.58 kg)
Set 2: 10 reps w/ 205 lbs/side (92.99 kg)
Set 3: 4 reps w/ 250 lbs/side (113.40 kg)
Set 4: 12 reps w/ 135lbs/ side (61.24 kg)
Preacher curls:
(Second reason for the large biceps!)
                           
Set 1: 10 reps w/ 40 lbs (18.14 kg)
Set 2: 10 reps w/ 55 lbs (24.95 kg)
Set 3: 5 reps w/ 25 lbs (at an 8 count up and down) (11.34 kg)
Cable tricep push-downs :
Set 1: 12 reps w/ 65 lbs (29.48 kg)
Set 2: 12 reps w/ 75 lbs (34.02 kg)
Set 3: 12 reps w/ 45 lbs (20.41 kg)
(done at 1/2 speed)
Overhead Cable Curls (two hands):
(Third reason for the large biceps!)
Set 1: 10 reps w/ 60 lbs (27.22 kg)
Set 2: 10 reps w/ 75 lbs (34.02 kg)
Set 3: 5 reps w/ 45 lbs (done at 1/2 speed) (20.41 kg)

As you can see from my upper body workout, my biceps are
VERY strong!!!


Mostly Lower Body

Tuesday

Bench press:

                           
Set 1: 12 reps w/ 45 lbs/side
Set 2: 12 reps w/ 55 lbs/side
Set 3: 6 reps w/ 65 lbs/side
Set 4: 12 reps w/45 lbs/side
Leg press (sled):
Set 1: 10 reps w/ 720 lbs
Set 2: 10 reps w/ 900 lbs
Set 3: 12 reps w/ 1080 lbs
Calves (on leg press):
Set 1: 10 reps w/ 720 lbs
Set 2: 10 reps w/ 720 lbs
Set 3: 10 reps w/ 720 lbs
Leg extensions: Set 1: 10 reps w/ 140lbs
Set 2: 10 reps w/ 200lbs
Set 3: 5 reps w/ 280lbs
Set 4: 15 reps w/ 140lbs
Hamstring curls:
Set 1: 10 reps w/ 140 lbs
Set 2: 10 reps w/ 200 lbs
Set 3: 6 reps w/ 280 lbs
Set 4: 12 reps w/ 140 lbs
Cable flys: Set 1: 10 reps w/ 90 lbs
Set 2: 10 reps w/ 100 lbs
Set 3: 6 reps w/ 80 lbs (at 1/2 speed)
Seated leg press:
Set 1: 10 reps w/ 90 lbs/side
Set 2: 10 reps w/ 135 lbs/side
Dumbbell incline presses Set 1: 10 reps w/ 40lbs
Set 2: 10 reps w/ 45lbs
Hack squats: Set 1: 12 reps w/ 360 lbs/side
Set 2: 12 reps w/ 450 lbs/side
Set 3: 12 reps w/ 540 lbs/side

Back & Light Bicep Day

Wednesday

Lat pulldown:
Set 1: 10 reps at 160 lbs
Set 2: 6 reps at 180 lbs
Set 3: 4 reps at 200 lbs
Set 4: 1 rep at 250 lbs
Set 5: 6 reps at 120 lbs
Dumbbell rows:


                           
Set 1: 10 reps w/ 65lbs
Set 2: 7 reps w/ 75lbs
Set 3: 6 reps w/ 55lbs
at 1/2 speed
Barbell curls: Set 1: 10 reps at 60 lbs
Set 2: 8 reps at 80 lbs
Set 3: 6 reps at 40lbs at 1/2 speed
Isolateral dy rows:
Set 1: 10 reps at 90 lbs/side
Set 2: 7 reps at 115 lbs/side
Set 3: 4 reps at 140 lbs/side
Set 4: 8 reps at 45 lbs/side at 1/2 speed
Vertical Rows:


                           
Set 1: 10 reps at 130 lbs
Set 2: 10 reps at 140 lbs
Set 3: 5 reps at 150 lbs
Set 4: 5 reps at 100 lbs at 1/2 speed
45 degree angle three place bicep machine:
Set 1: 10 reps w/ 50 lbs
Set 2: 10 reps w/ 50 lbs
Set 3: 10 reps w/ 50 lbs
Cable rows:


                           
Set 1: 10 reps w/ 130 lbs
Set 2: 8 reps at 150 lbs
Set 3: 6 reps at 170 lbs
Set 4: 6 reps at 100 lbs at 1/2 speed
Preacher curls:
Set 1: 10 reps with 35 lbs
Set 2: 5 reps with 25 lbs for a count of eight up and down
Straight leg dead lift machine:
        
Set 1: 7 reps with 45 lbs/side
Set 2: 7 reps with 45 lbs/side
Set 3: 7 reps with 45 lbs/side

Mostly Upper Body

Thursday

Isolateral incline press: et 1: 10 reps w/ 55 lbs/side
Set 2: 10 reps w/ 80 lbs/side
Set 3: 10 reps w/ 45 lbs/side at 1/2 speed
Cable flys:


                           
Set 1: 10 reps w/ 90 lbs/side
Set 2: 10 reps w/ 110 lbs/side
Set 3: 10 reps w/ 85 lbs/side at 1/2 speed
Underhand cable flys:
Set 1: 10 reps w/ 35 lbs/ side
Set 2: 10 reps w/ 50 lbs/side
Set 3: 7 reps w/ 65 lbs/side
Leg press (sled):

                           
Set 1: 10 reps w/ 540 lbs
Set 2: 10 reps w/ 720 lbs
Set 3: 10 reps w/ 900 lbs
Calves (on leg press):

                           
Set 1: 10 reps w/ 630 lbs
Set 2: 10 reps w/ 630 lbs
Set 3: 10 reps w/ 630 lbs
Dumbbell incline press:
Set 1: 10 reps w/ 40lbs
Set 2: 10 reps w/ 45lbs
Set 3: 10 reps w/ 50lbs
Iso wide chest:


                           
Set 1: 10 reps w/ 45 lbs/side
Set 2: 10 reps w/ 90 lbs/side
Set 3: 7 reps w/ 100 lbs/side
Set 4: 10 reps w/ 45 lbs/ side at 1/2 speed
Iso bench press:
Set 1: 10 reps w/ 25 lbs/ side
Set 2: 10 reps w/ 50 lbs/ side
Set 3: 5 reps w/ 75 lbs/side
Set 4: 6 reps w/ 25lbs/side at 1/2 speed
Hack squats:


                           
Set 1: 12 reps w/ 360 lbs/side
Set 2: 12 reps w/ 450 lbs/side
Set 3: 12 reps w/ 540 lbs/side
At the moment, I'm using a new technique... after my last set, I'm dropping down to a lighter weight and using slower reps.  Also, I've put my back on its own day.  I'm much happier with this arrangement and
I feel that I'm getting even better results!

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