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Post by The Last Airbender on Aug 29, 2013 15:04:49 GMT -5
Bittersweet: I've entirely stopped my Judo quest and shifted to bodybuilding. I've made tremendous gains since I first started lifting (naturally of course) and I'm virtually addicted to overall fitness now. 18 months since I started seriously lifting and I've upped my mass from 135lbs to 150lbs (goal is 160lbs) while maintaining a bodyfat percentage of 9%
for my routine I use a basic push/pull split:
Day 1 - Back, Biceps: •Wide-grip pull ups - 4 sets; 50 reps •Bent rows - 4x8-10 •Wide-grip lat. pull-down - 4x8-10 •Wide-grip BB curls - 3x10 •Close grip EZ bar curls - 2x10 •Alternating hammer curls - 2x8
Day 2 - Chest, Triceps: •Flat DB press - 4x8-10 •Incline Smith press - 4x8-10 •Flys (two 10lb plate horizontal flex after each set; superset) - 4x8-10 •Triceps kickback - 2x8-10 reps •One-arm triceps rope pull-down - 3x10 •Skull crushers - 2x8-10
Day 3 - Rest
Day 4 - Legs: •(Past 90°) Squats - 4x8-10 •Romanian deadlifts - 3x8-10 •Seated leg curls - 4x8-10 •Leg extensions - 4x8-10 •DB lunges - 2x8-10 •Leg press - 3x8-10 •Standing calf extensions (Smith Machine-bar behind back) - 5x20-25
Day 5 - Shoulders: •Arnold press - 4x8-10 •Side lateral raise - 3x8-10 •One-arm rear delt. machine - 3x8-10 •Upright rows - 3x8-10 •Overhead press - 4x8-10
Day 6 - Rest
Anyone feel free to use this, critique it, ask questions about it or post your own for the same.
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Chino
Yellow Belt
Posts: 59
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Post by Chino on Aug 29, 2013 17:40:25 GMT -5
Day 1 - Back, Biceps: •Wide-grip pull ups - 4 sets; 50 reps Your breaking the rules! Body builders don't do pullups! Some people just wanna see the whole world burn ):<
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Post by The Last Airbender on Sept 6, 2013 17:20:33 GMT -5
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KyKarateka
Global Moderator
Kyokushin & Judo
Posts: 233
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Post by KyKarateka on Sept 7, 2013 14:13:52 GMT -5
I'm not a crazy workout person, I just tend to go to the gym once or twice a week. I actually do a lot of the exercises you posted.
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Chino
Yellow Belt
Posts: 59
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Post by Chino on Oct 15, 2013 2:15:15 GMT -5
Yeah but arnie is arnie and im just messing lol. Anyways, in theory could you develop massive calves from walking around on your tip toes all day? I always notice thai fighters seem to have huge calves, and out of all the buakaw training videos I have never seen him do calve raises ever or anything of the sort. So I assume his massive calves are just from staying tall with that thai stance for the 7 hours a day that he trains. Restating the question, You think you would get the same effect from standing on your tip toes day after day from the moment you wake up til bed.
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Post by The Last Airbender on Oct 17, 2013 20:00:38 GMT -5
You would likely gain some but quickly hit a plateau. Arnold actually said that you walk on your calves all day and they support your weight while you walk so if you're not beating the hell out of them in the gym, you're not gonna se major gains. However for some people, myself included, we just have bad calf genetics. I work legs intensively but my calves are comical. Sometimes it's just genes.
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