Beyond Science Squats / Hypertophy + strength bench

ORIGINAL: gzinkl

ORIGINAL: IBendBarbells

FYI - I am really proud of him, he was just getting on my nerves today.. he is basically like my brother we grew up together share the same last name etc..   He says he has body by chris LoL! He does appreciate what I have done for him and he does everything I say to do.. he is 28 years old and his genetics are far better then mine.. if he just learned to eat a bit more he could be even better!! 

So gifted! It's ok to be annoyed with your little brother. It's family!

 
He is actually 4 years older then me.. so my older brother, but I guess mentally my younger brother lol.

Back and Bi's
 
 
Lat pulls:
 
150 x 10 wide grip
150 x 10 close grip reverse
160 x 8 wide grip
160 x 8 close grip reverse
170 x 6 wide grip
170 x 6 close grip reverse
 
Single arm cable pull:
 
60 x 10
70 x 8
80 x 6
 
Dumbell rows:
 
80 x 10
90 x 8
100 x 6
 
Barbell curls:
 
95 x 10
115 x 8
135 x 4 <-- I had help on 2 reps
 
Hammer curls: hammer curl bar
 
95 x 10
95 x 8
95 x 6
 
 
 
Normally I would consider this whole routine over training But that just goes to show you.. Not everything you read can be applied to every person.. I hit every muscle twice this week but I am just exploding fast.. I recover much faster then I thought I would.

ORIGINAL: IBendBarbells

Drop the weight shoot for more reps.  try shooting for 15 reps with 105 now.. Then increase the weight 5lbs per week and see what happens.  Or give 10 8 6 4 a try! 

     Warm up with 50 lbs
 
Try this 105 x 10
          115 x 8
          120 x 6 or 4

The following week shoot for

          110 x 10
          120 x 8
          130 x 6 or 4

• Increase your shoulder strength. 
  
• Strive for 8 reps and increasing the weight on dumbell shoulder press.. On your shoulder day. 
  
• always do incline barbell press on your bench day.. Just because you can't do much weight on it "don't let that stop you from doing it" 
  
• On your shoulder day only do one pushing motion.

alright man :D my chest/tri day is tomorrow can't wait to try this out:D!

ORIGINAL: Forsaken3400

ORIGINAL: IBendBarbells

Drop the weight shoot for more reps.  try shooting for 15 reps with 105 now.. Then increase the weight 5lbs per week and see what happens.  Or give 10 8 6 4 a try! 

    Warm up with 50 lbs
 
Try this 105 x 10
         115 x 8
         120 x 6 or 4

The following week shoot for

         110 x 10
         120 x 8
         130 x 6 or 4

• Increase your shoulder strength. 
  
• Strive for 8 reps and increasing the weight on dumbell shoulder press.. On your shoulder day. 
  
• always do incline barbell press on your bench day.. Just because you can't do much weight on it "don't let that stop you from doing it" 
  
• On your shoulder day only do one pushing motion.

alright man :D my chest/tri day is tomorrow can't wait to try this out:D!

 
 
 
It's chest and tri day for me too!! I can't wait to lift either!!   I got my fighting spirit back!

Slow controlled motion today on everything.. Stop for a second on the down and squeez up.. The ****s hard as hell!
 
Flat bench:
 
225 x 8
245 x 5
225 x 5
225 x 5
 
Incline dumbells:
 
70 x 10
80 x 8
85 x 6
 
Dumbell flys:
 
55 x 10
60 x 8
70 x 6
 
Tricep press downs:
 
2 super sets.
 
Dips:
1 set of 10
1 set of 15

RAWR!! LoL


I can't wait to train today!! I am so freaking agitated today!! I need to get some fury out on them weights!!

I hope I can curl say 135lbs for 3 - 4 reps today.. that would be nice.. I only got one rep last time.. Hammer curling up to 60 lb dumbells would be nice too! Dumbell rows with 110's would be a nice change also! the branche on my arm is the only significant difference that I can see so far into my training with my trainer.. It goes all the way down to my wrist so my wrist has expanded out.. I can't fit my hands around them anymore.

Woooo, buddy! Light weight! Yeah, buddy! Wooo!

Do you have a list of exercises to do each week, how to lift the weights each week, etc?
 
I mean, do you follow a stated exercise or do what you feel you wanna work on particular days?

5'8.1"
Age = 19
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

ORIGINAL: trubeginner

Do you have a list of exercises to do each week, how to lift the weights each week, etc?

I mean, do you follow a stated exercise or do what you feel you wanna work on particular days?

 
I will get back to you on this later going to watch american gladiators and write down what I did today. 
 
I promise I will answer your question.

Back & Bi's
 
 
Lat pulls:
 
150 x 10 front wide
150 x 10 reverse close
160 x 8 front wide
160 x 8 close reverse
170 x 6 front wide
180 x 6 reverse close
 
Single arm cable rows:
 
70 x 10
80 x 8
90 x 6
 
Dumbell rows:
 
90 x 10
100 x 8
110 x 6
 
Did not feel to bad!! maybe next week I will add 5 onto each!
 
Seated dumbell curls:

Slow with twist outward at top and squeez
45 x 8
To half way point
35 x 10
 
Hammer dumbell curls:
50 x 8
40 x 8

ORIGINAL: trubeginner

Do you have a list of exercises to do each week, how to lift the weights each week, etc?

I mean, do you follow a stated exercise or do what you feel you wanna work on particular days?

 
 
Day1: Chest & Triceps
Day2: Back & Biceps
Day3: Off
Day4: Legs & shoulders
Day5: Chest & Triceps
Day6: off
Day7: Back & shoulders
 
 
It just keeps starting over again.. Normally I would advise against what I am doing because it's considered over training..  I mean I am working the hell out of my muscles.. But this is the routine my trainer is doing and the one I have to stay on for 8 weeks..  2 days on 1 day off.. 
 
The form is different from what I am use to also.. Everything is strict very smooth motion and squeezes..  But on some work outs say biceps.. I have to keep increasing the weight if I can do it or not.. If I can't do it I have to cheat the rep by bouncing my front leg to get past the point where I get stuck.   my buddy emphasizes that the biceps will adapt to the stress that is being put upon them.. 
 
You know honestly I don't agree with anything I am doing but I have to give the guy credit.. even without steroids I see him blow up so quick and easy..  I mean the guy barbell curls 155lbs for reps..  So this routine and training method is totally "Beyond science of body building"  It's basically going off the myths verse the facts.

ORIGINAL: IBendBarbells

Drop the weight shoot for more reps.  try shooting for 15 reps with 105 now.. Then increase the weight 5lbs per week and see what happens.  Or give 10 8 6 4 a try! 

    Warm up with 50 lbs
 
Try this 105 x 10
         115 x 8
         120 x 6 or 4

The following week shoot for

         110 x 10
         120 x 8
         130 x 6 or 4

• Increase your shoulder strength. 
  
• Strive for 8 reps and increasing the weight on dumbell shoulder press.. On your shoulder day. 
  
• always do incline barbell press on your bench day.. Just because you can't do much weight on it "don't let that stop you from doing it" 
  
• On your shoulder day only do one pushing motion.

OK BIG MAN

last saturday when i tried this
i achieved

105 x 10
115 x 7   <couldnt get 8 :(
120 x 5 <u sed 4-6 so im happy =D

what do i do this saturday!!!

with that thing u gave me -
 110 x 10, 120 x 8, 130 x 6 or 4   

I AM 95% SURE i wont be able to do that :P

does it still apply as i didnt meet the numbers for this week kinda

Just strive for good form and control of the weight,  when it feels easier increase the weight.. Remember your also trying to increase your over head press strength.   You also want to increase your close grip bench strength.  Those two area's are going to help increase the bench.  if you want you can try to increase by only 5lbs.. So use 2 1/2 lb weights.

well my chest and tri is on same day

so close grip bench - tris would be REALLY pre exhausted

especially after flat bench + dumbell incline bench...

is this still ok, and should i do close grip after flat bench and incline bench, or when im done cable crossovers and other chest work. and how close is the grip

ORIGINAL: Forsaken3400

well my chest and tri is on same day

so close grip bench - tris would be REALLY pre exhausted

especially after flat bench + dumbell incline bench...

is this still ok, and should i do close grip after flat bench and incline bench, or when im done cable crossovers and other chest work. and how close is the grip

Its more about the form.. Keep your arms at your side not outward.. Keep your hands a little closer then shoulder width.. The bar should go below your chest to about your upper abdomen.. It's a pushing motion done with your triceps, you will see what I mean when you try to bench press with your arms at your sides.

Does that make sense?