Thread: Thrasha's Journey

hmm any chance of getting a routine from ya

man routine is pretty basic stuff. its just the way i train. What people call cheating yourself is what ive adopted as training. I did some PT with Adam Blinoff and it was the best thing i could have done. If he was still training around the corner from me id be booking more PT.

Ok im recovering very quickly. my split used to be 2day on 1 day off 2days on 2days off. But ive now changed that 2days off to 1day off. so now its gna be a 2-1-2-1-2-1-2 keeps going like that. This means that one body part ends up being trained twice a week.

I figure its ok, cos of my rapid recovery. Im getting in enough protein/foods too and sleeping very very well lol. Any1 think differently please tune in.

Does any1 train each body part twice a week? id be interested to see your split.!.!

I train each bodypart 3 times per week and recover very well.
Having said that I really train excercises not body parts.
Basically I squat 3 times, deadlift 2 times, bench 3 times, and row / chin 3 times per week. I throw in some arms and calves and presto. Eat well and you will recover. You are also on gear so recovery should not be a problem.

The only thing i train twice a weeks is arms. Everything else takes too long to recover cause I hit it so hard. Even calves are sore for 4-5 days, but when they're not I'll train them twice.

In my opinion I wouldn't bother training body parts twice per week unless you train am/pm, or cutting up - which to me means less intensity. Bulking I'd stick to once per week, and twice per week for lagging muscle groups, within reason.

Originally Posted by Shrek

I train each bodypart 3 times per week and recover very well.
Having said that I really train excercises not body parts.
Basically I squat 3 times, deadlift 2 times, bench 3 times, and row / chin 3 times per week. I throw in some arms and calves and presto. Eat well and you will recover. You are also on gear so recovery should not be a problem.

So you only really concentrate on compound movements? is that to say you dont do things like incline BP, or shoulder side raises and things like that? Are you able to post a sample week of what you would do? cheers

Originally Posted by IW2BC

The only thing i train twice a weeks is arms. Everything else takes too long to recover cause I hit it so hard. Even calves are sore for 4-5 days, but when they're not I'll train them twice.

In my opinion I wouldn't bother training body parts twice per week unless you train am/pm, or cutting up - which to me means less intensity. Bulking I'd stick to once per week, and twice per week for lagging muscle groups, within reason.

The thing is im hitting everything hard as can be, but im not getting as sore as i used to, and find i can hit it again quicker... Maybe its the high test dose (as ive never done 1000mg test+20-30mg dbols before). Any explanations as to why im recovering so quick and not getting really that sore at all? Is it as simple as the gear at that dose can do this? I like feeling the pain lets me know i trained hard. Im training as hard as i ever have! if this is how its gna be i might consider dropping my dose... well its an idea for now haha

Nah man in my experience I wouldnt drop the dose, I'd up the intensity. I'm sure there are regenerative qualities to gear and all, but personally the recovery factor still applied to me when in gear vs off. And I have used about 1300mg combined last couple cycles. I know I tend to push ALOT harder when on and I can stay in the gym alot longer too. Maybe there is something we can tweak in your training? Can you possibly post up your routine and sets/reps?

Originally Posted by IW2BC

Nah man in my experience I wouldnt drop the dose, I'd up the intensity. I'm sure there are regenerative qualities to gear and all, but personally the recovery factor still applied to me when in gear vs off. And I have used about 1300mg combined last couple cycles. I know I tend to push ALOT harder when on and I can stay in the gym alot longer too. Maybe there is something we can tweak in your training? Can you possibly post up your routine and sets/reps?

Chest bis. Incline DB x5sets - 15-12-10-8-6
Flat DB or bench press x 4sets -12-10-8-6
Flys or pec decx4sets 12-10-8-6
Incline bench press x7sets of 6
BB curls x5sets 15-12-10-8-6
Incline curls x4sets 12-10-10-10

legs- (they always thrashed hahaha)
squats, leg press, lunges or hack squats, lying curls, standing calve raise, seated calve raise
day off
shoulders abs- machine press, upright rows, lateral raises, bent over raises, shrugs- hanging leg raises, crunches
back tris- T-bar rows, close grip pulls, seated rows, pullovers, skull crushers, cable extensions.

i follow the same rule of 5sets for first execise of a muscle then 4 for every other. I used to aim for 30secs rest but have now got it down to almost 10sec rest. Change the weight and BANG back at it. if i cant go up i stay at the weights. Its like cardio as well as training. Its very intense and i usually leave feeling like im gna spew or close to it. legs i rest more.

most days i do core strength, planks, fit ball work,ab work, and/or if i can 10-15 mins of cardio being running 2min walking 1 min.

Dont get me wrong this program was fkn the sh1t outa me 2 weeks ago with out the gear, but this week now the gear is going crazy it doesnt have the same sore effects. When i dosed at 500mg (in all previous cycles) i would stil be left sore, but this time not the case. lets say im weaker but not as sore as usual.

is it possible that im just recovering really well? Im always fkn tired from the training. i eat 80% ok, and sleep 200% lol

Personally I think that your body has adapted. With 10 seconds rest there is no way I'd be able to max out with any exercise. Another issue that could be affecting you is the 10-8-6 mindset. I could be wrong but maybe this is limiting you mentally? I mean if your head is set that this is all you're going to get, then thats all you'll get. However you did say your goal is to get your bf down right? If you're not fussed about strength and size then your routine would be fine, less rest, more sets. But I would add alot more sets if I was aiming for a drop in bodyfat, based on your routine. Think about how Milo's trains vs Charles Glass for example.

If you're pretty set on your routine I would add more sets, or more exercises. You must be out of the gym in half hour with that sorta routine? I'd still aim for being in the gym for around an hour, but you'll obviously have to train alot lighter than you would with more rest, less sets.

If you want a change in your routine and to really feel the muscles being worked, I would up the rest to say 45-60 seconds between sets, and go heavy as fuck, to failure and beyond. Obviously the beyond part would be done with a spotter, but I can still get to failure without a spotter and have done so for ages. I just dont see how you could really reach proper failure with the rest between sets that you're having.

Just a thought anyway...

All good points. It looks like your working out for endurance rather than strength. At first I thought you weren't doing enough sets until I saw the rest period between sets so you are training with intensity but probably not the kind that will get you really sore. Increase the weight, increase the rest between sets and do forced reps, rest/pause and drop sets to build size.

IW2BC-the 12-10-8 thing is a guide. obviously i wont be able to push as hard given the 10sec rest (more like 20sec but the time im actually pushing/pulling). You're already very fatigued by the 3rd set so pushing to the number i want is hard, Though i will take your advice here and i wont keep those numbers in my head. ill aim to go to failure every set but at the same intensity. yeah im usually done in about 30min legs abit longer.

I will add im not trying to lose fat at the mo, im just compensating for the extra cals im eating. 1000mg test makes a hungry thrasha hahaha

RF-Doesnt endurance make you stronger? Look i can lift heavy. my PB bench is 120kg for 4 reps and i was only like 80kg at the time. but there is like a few min rest between sets when i done that lol. I like to be in and out! like sex, im there for a good time not a long time hahaha

Hmmm im seeing i need to change something about my training.....

Originally Posted by Thrasha

So you only really concentrate on compound movements? is that to say you dont do things like incline BP, or shoulder side raises and things like that? Are you able to post a sample week of what you would do? cheers

yeah sure.
I do this.

Monday
Squat - 5-6 sets, 4-7 reps
Flat bench - 5-6 sets, 4-7 reps
Barbell Rows- - 5-6 sets, 4-7 reps


Wednesday
Deadlifts - 5-6 sets, 4-7 reps
Standing presses- 5-6 sets, 4-7 reps
Power Cleans - 3 Sets 5 reps
Roman Deadlifts - 3 sets 8-20 reps

Friday
Squat - 5-6 sets, 4-7 reps
Bench- 5-6 sets, 4-7 reps
Chins - 5-6 sets, failure
Calves - 3-4 sets, 10-12 reps

Saturday
Some arm work. Close Grip Benches, dips, Close grip pull-ups, hammer curls
Abs
Rotator Cuff Work
Traps - Shrugs, rack pulls. (optional)


Soon I will be doing this. 3 x per week - Mon - Wed - Fri -
Squats 3 x 4-7
Push-up - 3 x 4-7
Standing press - 3 x 4-7
Roman Deadlift - 3 x 4-7
Chin-Up - 3 x failure
Dips - 3 x 4-7
Calf - 3 x 10-12
Abs 3 sets - Crunches


Whenever i get the 7 reps i increase weight

Cheers

Originally Posted by Shrek

yeah sure.
I do this.

How has that been working for you man, as in size/strength?

Very well.

I also will be starting a specialized shoulder routine in the coming weeks. I really want bigger shoulders.
I will pressing 3 times per week
5 x 3 until I reach 10 sets x 3 reps
Then add 2.5 kg and repeat.

Hmmm a very interesting training routine. What are you goals with it? to me it looks like a strength/power lifting routine. Squating 3 times a week!!! I hate the 1 day i do them lol jks. Im not sure what to make of this routine ill be honest.... Is it for me? do it try it now? what are the benefits? these are questions im asking myself lol

Actually what are the benefits of such a routine?

Originally Posted by Thrasha

Hmmm a very interesting training routine. What are you goals with it? to me it looks like a strength/power lifting routine. Squating 3 times a week!!! I hate the 1 day i do them lol jks. Im not sure what to make of this routine ill be honest.... Is it for me? do it try it now? what are the benefits? these are questions im asking myself lol

Actually what are the benefits of such a routine?

Depends on your goals man. There's no way I'd be able to squat 3 times a week with my intensity. Not saying Shrek's isn't intense, just different.

Originally Posted by Shrek

yeah sure.
I do this.

Monday
Squat - 5-6 sets, 4-7 reps
Flat bench - 5-6 sets, 4-7 reps
Barbell Rows- - 5-6 sets, 4-7 reps


Wednesday
Deadlifts - 5-6 sets, 4-7 reps
Standing presses- 5-6 sets, 4-7 reps
Power Cleans - 3 Sets 5 reps
Roman Deadlifts - 3 sets 8-20 reps

Friday
Squat - 5-6 sets, 4-7 reps
Bench- 5-6 sets, 4-7 reps
Chins - 5-6 sets, failure
Calves - 3-4 sets, 10-12 reps

Saturday
Some arm work. Close Grip Benches, dips, Close grip pull-ups, hammer curls
Abs
Rotator Cuff Work
Traps - Shrugs, rack pulls. (optional)


Soon I will be doing this. 3 x per week - Mon - Wed - Fri -
Squats 3 x 4-7
Push-up - 3 x 4-7
Standing press - 3 x 4-7
Roman Deadlift - 3 x 4-7
Chin-Up - 3 x failure
Dips - 3 x 4-7
Calf - 3 x 10-12
Abs 3 sets - Crunches


Whenever i get the 7 reps i increase weight

Cheers

I rate those programs Shrek.

Originally Posted by IW2BC

Depends on your goals man. There's no way I'd be able to squat 3 times a week with my intensity. Not saying Shrek's isn't intense, just different.

to me his program looks like a strength program, that would build a strong thicker body like a power lifters body. My goal is a bed room body!!! the 1 chicks look at and have to hold their vaj to stop it dripping

How can it be a strength routine when I never max out with one reppers?
Of course you can squat 3 times per week with intensity, as long as you have adequate rest and nutrition.

The benefits of this routine is systemic all over body growth, I don't have to wait a whole week before training each body part and it's fun.

Thrasher - It will only build a thicker body if your diet is fucked. That comments astounds me. It's not a strength program. I have no desire to squat 250kg, I want massive legs.

Originally Posted by Shrek

How can it be a strength routine when I never max out with one reppers?
Of course you can squat 3 times per week with intensity, as long as you have adequate rest and nutrition.

The benefits of this routine is systemic all over body growth, I don't have to wait a whole week before training each body part and it's fun.

Thrasher - It will only build a thicker body if your diet is fucked. That comments astounds me. It's not a strength program. I have no desire to squat 250kg, I want massive legs.

not thinker as in fat lol thicker as in overall body thickness. lots of mass but not so defined. Am i wrong to assume this?