Wednesday, June 22, 2011

The future

Hey guys, I've had a busy week but I'll have some time these next few days to get some good content up. I'm planning on redoing my diet, so I'll run you guys through that process and show you how I do it. Also I'm gettin to the last week doin my current routine(that god!!) I've hit some personal bests this week, and my body is screaming for mercy!! My ankles, shoulders and elbows have all been experiencing some pain lately.

I hit PBs in:
DB Shoulder Press - 90s x 7, 100s x 1
Deadlift - 345 x 8

I've never considered myself strong, I can't lift extremely heavy. But I've worked extremely hard to achieve these and I'm very excited to have come this far!!

I really want to get some training videos, but I'm having a hard time matching schedules with any of my training partners. However I promise I'll get some kind of video up this week, so you guys don't always have to read a wall of text!!! I'm heading off to do quads/calves, here's my routine:

Front Squats 7Sets 6-10Reps
Hack Squats 5Sets 6-10Reps
Leg Extensions 4Sets 10Reps


Seated Calve Raise 5Sets 10-15Reps
Standing Calve Raise 5Sets 10-15Reps

There is a lot of volume in this routine, I wouldn't recommend it for anyone who doesn't have their diet and sleep habits in check!!!!! Recovery is key to training like this and I've only been doing this split for 3 weeks (this is my last week.) Wish me luck :-).

11 comments:

  1. When do you do deadlifts in your routine?

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  2. damn good work brent! many can only dream of being as strong in that period of time, i can only hit 75 x8-10 db shoulder press on a good day, as for deadlifts i need 35lb to catch up haha

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  3. Ecto, my current split:

    Chest/Tris
    Back/Bis
    Quads/Calves
    Hams/Shoulders

    One week I do squats on quads, and no deadlifts, the next I do deadlifts on back and no squats. The workouts are really intense and I have trouble recovering with wrestling 5 days a week, and a power lifting day on thursdays.
    -----

    Ae, thanks man!! You are very close and it could even be a matter of different forms, we may be the same strength!!!

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  4. This comment has been removed by the author.

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  5. Would you include these exercises in a Chest and Tricep routine?

    Close grip
    weighted dips
    bench press

    What would be the appropriated rep/set range for mass?

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  6. nice work on the shoulder press!!

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  7. Yes Ecto, those are all awesome and heavy exercises. Mass builders. For rep range I like to keep in 6-10 on my heavy days and every once in a while I take a light week or two to give my joints a break and I go 10-15.

    Sets aren't that important, don't focus too much on them because it can be misleading. it's things like tempo, rest time, and explosiveness that mean a lot more. try not to be in the gym longer than 70-90 minutes, but spend at least 45. Focus your time on the heavy compound movements, and end with a few sets of your lighter isolation movements.

    ---

    Thanks Michael! I was very happy :-)

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  8. haha well brent id be liieing if i said we were in the same lifting division, I weigh around the same but got much more to improve on, ive been told shoulders are a strong point of mine but your on a whole different level, be good to see how your going on other routines too bro

    david.

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  9. I got this off T-nation.com. The website/article approves that research concluded that these were the best exercises to build mass. The articles gave me the exercises but not the rep ranges/sets... So i decided to do some research on how much reps/sets should i do for mass. Does this routine look solid? (I combined your leg day into this routine.)

    Chest & Triceps

    Dumbbell Bench Press 4 sets 6.
    Dumbbell Incline Press 4 sets 6.
    Weighted Dips 6 sets 6.
    Cable Extension 4 sets 6-8
    Pulley Pushdowns 4 sets of 6-8
    ______________________

    Back & Biceps

    Weighted Pull Up 5 sets of 6
    Dumbbell Bent Over Row 4 sets of 6
    V Bar Pull-Downs 4 sets of 6
    Barbell Curl 4 sets of 6-8
    Preacher Curl. 4 sets of 6-8

    _______________________

    Legs
    *Deadlift 5 x 5. 1 week on, 1 week off.
    Front Squats 7Sets 6-8Reps
    Hack Squats 5Sets 6-8Reps
    Seated Calve Raise 5Sets 10-15Reps
    Standing Calve Raise 5Sets 10-15Reps

    ________________________

    Shoulder & Traps.

    Seated Behind the Neck Press 5 sets of 6
    *research say this targets the front delts, better then shoulder press,

    Band Face Pull 4 sets of 6
    *targets front delts hard.

    Cable Lateral Raise 3 sets of 6
    Barbell Shrug 5 sets of 6

    ________________________.

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  10. dude, you need to post soon! :P I like ur content

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  11. You have really great content and should post soon!, always checking frequently to see if you have updated. keep up the good work awesome transformation

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