I am going to be bulking and trying to put on LEAN size for for next year, as i will be competeing roughly in september 09. I want to put alot more size on to try and stay up there with the top UKBFF junior athletes.
Training Style:
The training style that i am going to be following is a Dorian Yates style workout, which i find IS very very effective, as recovery really isnt an issue, and we all know recovery is VERY important. In this routine i am going to be picking some MAIN compound exercises to stick to through this routine, to try and improove on them.
These are: Chest: flat bench, Back: Bent over barbell rows, Biceps, E-Z bar barbell curl, Triceps Close grip bench press, Shoulders Seated Dumbell Press, Traps behind the back E-Z bar shrugs, Legs Sqauts.
These exercises i WILL definatly do these, and i will be doing these as the first exercises, except e-z barbell curls, The other exercises what i will be doing will be more of an instinct, Like if i do chest i'll do the flat bench and might altenrate between doing dumbell incline or incline barbell AFTER my main exercise i pick, i might change the secondary exercises, as i see the exercises i picked above as PRIMARY exercies to me right now.
I am going to be doing this routine for 12 weeks, i have already completed 4 weeks and i am on my 5th week now, Then i might follow it by increasing the volume to shock the body, and then re-start the routine if i find it was beneficial enough, and RE-PICK my MAIN exercises.
Stats:
Age: 20, Weight: 91kg, Height: 6'00
Training Experiance: 4 years.
Also 100% natural....
but im finaly getting some income now
Also, i will be listeing to my body more, as if i need a rest day i may take it or possibly another 1... and if some muscles arent sore, then i might choose a different muscle group to do the next day, So this also is going to be INSTINCT, but i will still make sure i get the full body completed.
Also again, the drop sets/rest pauses/negatives, will be INSTINCT, i will do which ever will take the muscle to complete failure, and i WILL be doing this every set, so i wont count these, and do just as many as i can to complete failure.
I will start by mondays session:
Flat Barbell bench press 105kg 4 reps, rest pause
Incline Smith Machine 70kg, 6 reps (just counting the plates as weight on smith machines)
Decline Smith Machine 87kg. 10 reps
Seated Machine press full stack, 12 reps
Flat Dumbell Fly's 25kg 9 reps.
Remember, ALL of these sets are followed, by negatives, rest pauses, and sometimes drop sets to reach complete failure!
I was sopost to do Biceps this session, but i thaught id mix it around and train bi's + tris the same time this week.
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