[quote]stinger70 wrote:
Ok just did the first workout, back/rear delt. It was pretty brutal, not used to that much volume and i took max 90 secs rest, you didnt say that but i’m pretty sure that was the intention. Straight arm pulldowns need some work, felt like it was pulling me off balance, but good pump in the lats. I have very good MMC with my back anyway, so i really enjoyed this exercise selection.
SA pulldown 35 x 20,12,12,10
CG pulldown 95 x 10,10,10,12
DB row 25 x 12,12,12,12
face pull 15 x 20,20,20
rear flye 2.5(!) x 15,20,15
My only concern is that i won’t grow if i’m not eating to grow, as i was stuck as a 140lb kid for ages until i started force feeding myself, and any time when i’ve lost that dedication to hammering the calories all day every day i felt that i didn’t grow. But hey if you can make these fucking 14" arms grow i`ll eat whatever you tell me to eat. [/quote]
ok you didn’t do that exactly the way I wanted, but it’s my own fault for not being more specific. A couple of points:
-I want you to pyramid up your weights. So an exercise’s reps might look like 12, 12, 10, 8, using a heavier weight for each set. Don’t use the same weight twice in a row for anything.
-the 90s rest is ok, providing you are still able to give 100% for your next set. If you need to take longer, take longer. I’d rather you rested for 5 mins before an eyeball bursting set than rest for 90s and fart out something weaksauce.
-don’t worry about the tiny weights used for the rear delt flyes, it’s a tiny muscle so it’s to be expected. Remember, it’s not about what you lift, it’s how you lift it…
-do the straight arm pulldowns with your hips back like you were doing Romanian Deadlifts. You’ll get better ROM and it’ll feel more stable. Use a triceps rope if you’re not already.
VERY IMPORTANT POINT HERE
You are still eating to Grow! Very much so. I want you to eat like a motherfucker, but I want you to do it eating clean, nutritious foods.
Every meal (save breakfast which we’re keeping carb free) should have a decent size serving of protein, a few servings of veg and a BIG serving of carbs. These meals should be HUGE. Big fucking meals to make you a big fucking mo fo.
Eat like it’s homework. Eat meals that intimidate you. Eat to GROW my friend, but do it eating good foods. It’s harder to get enough calories eating clean, but that’s just the way it is. If it was easy everyone would be doing it.
You can eat the occasional shite too, that’s fine. If you fancy a McDonalds or a Dominos or something every now and then that’s fine, but keep it to once or twice a week. I would recommend keeping your cheat meals for social occasions like pizza with your mates, a chinese with your girlfriend etc. More fun that way.
You can bump up calories by eating nuts as a snack, very calorie dense are nuts (I can put away 1000 calories worth in about ten mins). Full fat milk, or the extra fatty gold top stuff, mmmm, is good too for extra calories. You can also add cheese to pretty much everything.
You WILL grow eating like this as long as you are getting enough calories from the clean foods, and your intensity is good in the gym.
If you are really struggling to get enough calories from food then buy a weight gainer shake, but I’d prefer you to train yourself to eat huge-ass meals.
ALSO VERY IMPORTANT
Good work so far! You’ve thrown yourself into the routine and that’s great. Keep the momentum going and really smash the other days. I will overlook the fact that you skipped the first leg day this week, but do NOT think that shit’s going to fly a second time.
feel free to ask any more questions you’ve got