BF2S Forums Workout Programs & Diet

ghettoperson wrote:

These fucking bank holidays are messing with my workout schedule.

Same here.

Finish school at 6.30PM tomorrow, if I go for a workout then, I won't have any time to study left that night (man utd > school).

Might just go wed-thurs-fri instead.

I have 8am-10pm every day about 3 minutes walk from me. They're just closed on bank holidays. Which normally wouldn't be a big deal, except this month we had Fri/Sat/Sun/Mon off, and then next weekend with this cunting royal wedding we have Friday off, and then Monday is some other bank holiday.

new bench max 325 for 2.

so happy ^_^

Last edited by .:ronin:.|Patton (2011-04-26 09:14:36)

So I've begun a totally new workout regime. I started today and I'm dead after it.

Basically I'm doing one muscle area per day. The split goes like this:

D1 - Chest
D2 - Biceps
D3 - Legs
D4 - Shoulders
D5 - Back

Basically I'm "super-dropsetting" every single set. So a breakdown of my Chest regime is a bit like this:

Incline dumbbell press, dropsetted and supersetted. So:
1 FULL SET =
4 reps of max weight;
Supersetted with
8 reps of heavy weight
Supersetted with
12 reps of medium weight
Supersetted with
FAIL of light weight.

Repeated 3 times.

That regime is repeated for barbell decline press and flat bench press. I'm pretty much failing after this, but it's not finished.

Then followed by Dumbbell Flys supersetted with Dumbbell pullover. Repeated for 4 sets with a final dropset supersetted with a dumbbell pullover dropset.

Basically going all out now and trying to strengthen everything equally. Tomorrows exercise isn't fully planned yet, but I plan on starting off with barbell standing curl supersetted with sitting EZ preacher curl and then dropsetted. We'll see how that goes.

Also, if anybody is looking for more tasty recipes with a lot of protein/little carbs etc.

Veggie omelette:

4 egg whites
Chopped shallots
Chopped mushrooms
Chopped cherry tomatoes
Grated low fat cheddar
Spinach leaves

Put egg whites, cheese, shallots and mushrooms into a pan at medium heat with a little oil.

Once the edges are turning brownish, add the tomatoes and spinach and flip half of the omelette on itself.

Serve.

Vilham wrote:

yeah i tried drop setting today, felt like i was actually pushing my arms all the way rather than temporarily tiring them.

haha yeah i drop setted the other day. it was a super weird feeling knowing the weight was super low but i was so tired from the sets before that it was completely exhausting my muscles. you're right though it did feel good, more than just a temporary lift of the muscles

I have trouble bench pressing more than 55kg but my squat is almost 100kg.
Have you read up on the form, watched some vids etc?

ghettoperson wrote:

Is it weird I can benchpress more than I can squat? I can bench 55kg without too much trouble, but squatting 45kg and I feel faint after each set.

yes

It's tough. I could push it further if I really wanted to I guess, but I don't want to do any damage. I'm putting it down to working my legs infrequently before I started with free weights.

5*5

ghettoperson wrote:

It's tough. I could push it further if I really wanted to I guess, but I don't want to do any damage. I'm putting it down to working my legs infrequently before I started with free weights.

I get faint spells after squatting when I lay down on the bench. I lay there for a few seconds before I start.
Anything you can wait out, or do you feel faint doing them? Because that IS weird.

Maybe it's like you said, imbalance in what you've been working. I took a long time of thinking I was getting near my max squat (like 2 months) before I actually needed someone to spot me.

Then it's just because the blood has gone to your legs, but I don't know why you're getting it at a low weight.

When I started squatting I started low and struggled im now doing 90kg, so you will improve, it just takes time.

Great compound lift for the lower body especially for the quads