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    MuscleChemistry Senior Board Certified Psy.D freight train's Avatar
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    heart workout programs



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    What you train yesterday or any day lets get some different views on training.Mine was back doing the y3t training this week was heavy week :

    T BAR ROWS 4 X 6-10 REPS 120 SEC REST PERIOD BETWEEN ALL EXERCISES
    DB ROWS 4 X 6-10
    RACK PULLS 4 X 6-10
    DB ROWS 4 X 6-10
    PULLOVERS 4 X 6-10

    ALL DONE AS HEAVY AS POSSIBLE WITH GOOD FORM AN A 3 SEC NEGATIVE
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    Ph.D. P.E.D. Kinesiology Intramuscular Injection Certified Board Certified MD Presser's Avatar
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    Lets see, Last workout i did chest and tri in this order:

    Chest

    Incline bench: 5 sets til failure
    Decline bench: 4 sets til failure
    Flat bench dumbbell flys: 4 sets til failure
    Cable Flys 4 sets til failure

    Tris

    Cable push downs with ez curl attachment 5 sets til failure
    Seated pushdowns 4 sets til failure
    Cable one arm single reverse grip pushdowns 3 sets til failure each arm
    Rope pushdowns 3 sets til failure


    thats it, in and fucking out, and I ALWAYS train every body part til failure, I never count reps i only count sets,
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    Author: Ben Presser
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    Ph.D. P.E.D. Kinesiology Intramuscular Injection Certified Board Certified MD Presser's Avatar
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    Today I will be doing Back and Biceps, and I am throwing my traps in with back today, i alternate my traps with back sometimes and with shoulders other times. Today though traps are going in with my back routine:

    back and traps

    Heavy Dumbbels shrugs 5 sets til failure
    Seated one arm pulls 4 sets til failure
    seated cables pulls with wide grip 4 sets til failure
    Bent over dumbbell rows 3 sets til failure
    Lat Pull downs 3 sets til failure
    Lat straight arm push downs 3 sets til failure

    Biceps

    Seated machine curls 4 sets til failure
    Incline bench dumbbell curls 2 sets til failure
    Seated Bent over curls 4 sets til failure
    end with Seated curls 4 sets til failure (same as i started with)

    No i don't do hammer curls, lol, never have

    and yes i do the weirdest shit, but I've been at it for 20 some years and i just know how my body responds day by day, and i change shit up a lot lol

    in my younger years i did all the free weight heavy shit, and if your a newbie, yes YOU need to Squat heavy to get big period! You need to get under that bench and kill it, but me , i train for longevity now and my routine would not be good for younger guys lol,
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    Author: Ben Presser
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    MuscleChemistry Senior Board Certified Psy.D freight train's Avatar
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    The older we get the more you get in tune with your body an what works an what doesnt,gives you that muscle maturity i believe,tonite i hit hams,calves an abs

    - - - Updated - - -

    The older we get the more you get in tune with your body an what works an what doesnt,gives you that muscle maturity i believe,tonite i hit hams,calves an abs
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    Chest and Arms

    Bench:
    1 x 12
    1 x 10
    4 x 8
    4 x 4
    2 x 2

    Incline DB:
    4 x 10

    Close Grip:
    3 x 12

    Supersets:
    DB Curls 4 x 8-10 with
    Overhead Extension 4 x 12-15

    Seated Hammer Curls 4 x 10 with
    Lying DB Extensions 4 x 12

    Bench: rest as much time as needed between sets, the rest of the workout is 1 minute between sets.
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    Training legs today what your favorite leg workout or exercise,mine is the 100 rep leg press at the end of workout,start with feet 6 in apart do 20 reps point toes together 20 repsput feet wide an high do 20 reps put feet low an wide 20 reps put feet normal 20 reps ,that 100 reps an that done all together only break is to change foot position
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    MuscleChemistry Senior Board Certified Psy.D freight train's Avatar
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    Its sunday whats everyones motivation to get to the gym today an what you training?
     

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    Quote Originally Posted by freight train View Post
    Its sunday whats everyones motivation to get to the gym today an what you training?
    Gonna do legs today so I can hit arms tomorrow!

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    Pick Up Something ​Heavy

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    Loving the y3t training program if you haven't tried it or need some info on it ask away!!!!
     

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    MuscleChemistry Registered Member Board Certified Psy.D Kitrianna's Avatar
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    Quote Originally Posted by freight train View Post
    What you train yesterday or any day lets get some different views on training.Mine was back doing the y3t training this week was heavy week :

    T BAR ROWS 4 X 6-10 REPS 120 SEC REST PERIOD BETWEEN ALL EXERCISES
    DB ROWS 4 X 6-10
    RACK PULLS 4 X 6-10
    DB ROWS 4 X 6-10
    PULLOVERS 4 X 6-10

    ALL DONE AS HEAVY AS POSSIBLE WITH GOOD FORM AN A 3 SEC NEGATIVE

    Great workout.

    So I am three weeks out from my first show and my upper body is already stage ready, but I can't get my legs to separate. With three weeks left, what are some quick wins where I can put the pedal to the floor to get that separation to come in. I feel myself getting weaker. Any workout tips? I know the high reps, etc. but any best exercises to help with that.
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    Ph.D. P.E.D. Kinesiology Intramuscular Injection Certified Board Certified MD Presser's Avatar
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    Quote Originally Posted by Kitrianna View Post
    Great workout.

    So I am three weeks out from my first show and my upper body is already stage ready, but I can't get my legs to separate. With three weeks left, what are some quick wins where I can put the pedal to the floor to get that separation to come in. I feel myself getting weaker. Any workout tips? I know the high reps, etc. but any best exercises to help with that.
    Females always have a hard time trying to separate their lower bodies, and its always the last to come in, my wife did a few shows and it was always much the same at first , until she learned to say closer to show shape down the line, but she had the same issue her first go around, my best advice is loads of high rep exercise for the legs, and just try pulling as much water out as possible, of course a no brainer and not much help to you but i wanted to say that your not alone, most females are like this and it generally always comes together right down to the last minute with your carb and water deplete phase along with resting your legs the last few days and keeping them elevated and off them as much as possible! your last leg pump should be about a week out
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    Author: Ben Presser
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    Ph.D. P.E.D. Kinesiology Intramuscular Injection Certified Board Certified MD Presser's Avatar
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    update, i just peeped out your pics, and i have a feeling your legs are fine! lol, i haven't seen them, but theirs no way your upper body can look like that and your legs be that far behind! you look great! Wouldn't mind seeing the total package head to toe though, hope i didn't get someone in trouble who let me see your pics through pm lol, whoops, but yeah you look great hun!
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    Author: Ben Presser
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    MuscleChemistry Registered Member Board Certified Psy.D Kitrianna's Avatar
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    Quote Originally Posted by Presser View Post
    Females always have a hard time trying to separate their lower bodies, and its always the last to come in, my wife did a few shows and it was always much the same at first , until she learned to say closer to show shape down the line, but she had the same issue her first go around, my best advice is loads of high rep exercise for the legs, and just try pulling as much water out as possible, of course a no brainer and not much help to you but i wanted to say that your not alone, most females are like this and it generally always comes together right down to the last minute with your carb and water deplete phase along with resting your legs the last few days and keeping them elevated and off them as much as possible! your last leg pump should be about a week out
    That is really good advice about the elevation and rest. I will keep busting out those reps. I was a large girl back in the day and my body just doesn't want to let go of the "old" fat on my legs. I agree once I burn it off I will be able to maintain it. Its just my upper body is awesome and my legs MEH!!! Well, its about progress and not perfection...every show I will become better and better.
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    MuscleChemistry Registered Member Board Certified Psy.D Kitrianna's Avatar
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    Quote Originally Posted by Presser View Post
    update, i just peeped out your pics, and i have a feeling your legs are fine! lol, i haven't seen them, but theirs no way your upper body can look like that and your legs be that far behind! you look great! Wouldn't mind seeing the total package head to toe though, hope i didn't get someone in trouble who let me see your pics through pm lol, whoops, but yeah you look great hun!
    LOL. No you didn't get your friend into trouble. I really appreciate that! My upper body most definitely over powers my lower. When I am closer to the show I will share some progress pics.The posing pics I have in my suit are dark...but your friend does have them...
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    I trained chest and back yesterday. I usually do a 12,10,8,6,4 on reps for each work out with occasional max-10 rep sets/failure sets... but yesterday I did all 5 reps:

    Flat Bench Press, 7 sets of 5 reps
    Incline Press, 7 sets of 5 reps
    Dumbbell Flies, 7 sets of 5 reps
    Dumbbell Pullovers, 7 sets of 5 reps
    Chin ups, 4 sets to failure
    Mid-Row, 7 sets of 5 reps
    Bentover Barbell Row, 7 sets of 5 reps
    T-bar Row, 7 sets of 5 reps.

    Today I'll do the same thing with arms/shoulders:
    Clean and Press: 5 sets of 5 reps
    Standing Dumbbell press: 7 sets of 5 reps
    Front Dumbbell Raise: 7 sets of 5 reps
    Lateral Raise: 7 sets of 5 reps
    Upright Rows: 7 sets of 5 reps

    Here's where I'll do a different set:
    Barbell Curls: No rest, start at max 1 rep, take off weight, 2 reps, repeat up to 10 reps
    Incline dumbbell curls: 7 sets of 5 reps
    Concentration Curls: 7 sets of 5 reps
    Barbell Skullcrushers: 7 sets of 5 reps
    Pulldowns: 7 sets of 5 reps
    Dumbbell One-Arm Tricep Extensions: 7 sets of 5 reps
    Wrist Curls: 4 sets of 10 reps
    Reverse Wrist Curls: 4 sets of 10 reps
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    Ph.D. P.E.D. Kinesiology Intramuscular Injection Certified Board Certified MD Presser's Avatar
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    Also freight train who's forum were in probably might have some of those best kept secrets for you as he has trained quite a few females i believe and always gets his people into tip top shape, so i would certainly check back to see what he has to say
    Author: Ben Presser
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    Quote Originally Posted by Kitrianna View Post
    Great workout.

    So I am three weeks out from my first show and my upper body is already stage ready, but I can't get my legs to separate. With three weeks left, what are some quick wins where I can put the pedal to the floor to get that separation to come in. I feel myself getting weaker. Any workout tips? I know the high reps, etc. but any best exercises to help with that.
    Ok yes high reps but make sure to squeeze for 2 to 3 sec,sissy squats are great ,single leg ext with 4 sec negative an 2 sec hold,lunges work also..on the leg press do single leg with your body turned to the side so your right foot is pointed at 10 o clock an left foot at 2 o clock let me know if that helps!!!!
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    Ph.D. P.E.D. Kinesiology Intramuscular Injection Certified Board Certified MD Presser's Avatar
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    good stuff bro, holding your contractions is super important, see i knew freight train would come through as thats probably the most important part i left out lol go figure
    Author: Ben Presser
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    I need to post my workout for freight train to review! Here is my back bi's and abs day... I just copied and pasted an excel file I made a while back


    Back/Biceps/Abs 90 (preferably) to 120 seconds rest periods between sets (moderate weight) Pyramid up in weight on each set… Except for Abs and obliques 12 Minutes on the stairs post workout
    EXERCISE Set #1 Set #2 Set #3 Set #4
    Dumbbell Bent-Over Row: 4 sets of 12-15 reps, Rest 30 seconds on final set and drop weight and do 5 more reps… do it again… and again. Done. Lbs: Reps: Lbs: Reps: Lbs: Reps: Lbs: Reps:
    Wide-Grip Cable Pulldown: 3 sets of 12-15 reps, Rest-pause on final set Lbs: Reps: Lbs: Reps: Lbs: Reps: XX
    Seated T-Bar Row: 3 sets of 12-15 reps, Rest 30 seconds on final set and drop weight and do 5 more reps… do it again… and again. Done. Lbs: Reps: Lbs: Reps: Lbs: Reps: Lbs: Reps:
    Straight Arm Pulldown: 3 sets of 12-15 reps, Rest-pause on final set Lbs: Reps: Lbs: Reps: Lbs: Reps: XX
    Barbell curl: 4 sets of 12-15 reps, Super set w/ the below vvvvvvvvvvv Lbs: Reps: Lbs: Reps: Lbs: Reps: Lbs: Reps:
    Barbell Reverse Grip Curl: 4 sets of 12-15 reps Lbs: Reps: Lbs: Reps: Lbs: Reps: Lbs: Reps:
    Dumbbell Incline Curl: 3 sets of 12-15 reps, Rest-pause on final set Lbs: Reps: Lbs: Reps: Lbs: Reps: XX
    One-Arm High Cable Curl: 3 sets of 12-15 reps, Rest-pause on final set Lbs: Reps: Lbs: Reps: Lbs: Reps: XX
    Decline Crunch: 3 sets of 20-30 reps, Rest-pause on final set Lbs: Reps: Lbs: Reps: Lbs: Reps: XX
    Dumbbell Oblique Crunch: 3 sets of 20-30 reps, Rest-pause on final set Lbs: Reps: Lbs: Reps: Lbs: Reps:
    Last edited by DEMIGOD; 09-03-2015 at 05:07 PM.
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    Dim ME tha BOLD (Gimme the BOLD!!)

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    Quote Originally Posted by Presser View Post
    good stuff bro, holding your contractions is super important, see i knew freight train would come through as thats probably the most important part i left out lol go figure
    You get my PM?
     

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    Ph.D. P.E.D. Kinesiology Intramuscular Injection Certified Board Certified MD Presser's Avatar
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    Quote Originally Posted by spinyvegeta View Post
    You get my PM?
    Nope
    Author: Ben Presser
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    Quote Originally Posted by Presser View Post
    Nope
    I've sent you like 5 saying yes. Send me a please
     

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    MuscleChemistry Registered Member Board Certified Psy.D Kitrianna's Avatar
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    Quote Originally Posted by Presser View Post
    Also freight train who's forum were in probably might have some of those best kept secrets for you as he has trained quite a few females i believe and always gets his people into tip top shape, so i would certainly check back to see what he has to say
    Thank so much

    Sent from my LG-D850 using Tapatalk
     

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    Quote Originally Posted by freight train View Post
    Ok yes high reps but make sure to squeeze for 2 to 3 sec,sissy squats are great ,single leg ext with 4 sec negative an 2 sec hold,lunges work also..on the leg press do single leg with your body turned to the side so your right foot is pointed at 10 o clock an left foot at 2 o clock let me know if that helps!!!!
    I did this with Leatherhead last night on the extensions. I'm going to incorporate these in the final weeks.

    I would love to talk to you about diet etc. My next show is Dec 5th

    Sent from my LG-D850 using Tapatalk
     

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    Quote Originally Posted by Kitrianna View Post
    I did this with Leatherhead last night on the extensions. I'm going to incorporate these in the final weeks.

    I would love to talk to you about diet etc. My next show is Dec 5th

    Sent from my LG-D850 using Tapatalk
    Current leg shot while doing extensions uploadfromtaptalk1441380396513.jpg

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    Beast!
     

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    Presser mentioned females in previous post, in my tenure here at the gym, this is funny, ask any female what you are working and as long as its above the waist, the answer is always ARMS LOL
     

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    Quote Originally Posted by The Survivor View Post
    Presser mentioned females in previous post, in my tenure here at the gym, this is funny, ask any female what you are working and as long as its above the waist, the answer is always ARMS LOL
    Not me. I work it all. Need symmetry

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    My wife is working glutes or legs eod
     

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    Quote Originally Posted by spinyvegeta View Post
    My wife is working glutes or legs eod
    I am starting to hit my legs as much as possible. Just giving them minimal rest. Outside of hamstrings which I only work twice a week (so I don't injure them) I'm doing a similar split and making sure I hit my upper body and arms in between.

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    What I meant was the term "arms" covers chest, delts, back, traps whatever. They mistakenly call anything upper body "arms". Its basically a rookie mistake
     

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    Quote Originally Posted by The Survivor View Post
    What I meant was the term "arms" covers chest, delts, back, traps whatever. They mistakenly call anything upper body "arms". Its basically a rookie mistake
    Lol gotcha. I guess I was thinking like a rookie. Arms mean arms. Lol

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    Quote Originally Posted by Kitrianna View Post
    Not me. I work it all. Need symmetry

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    I can vouch for that! She kills every body part like a boss.

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    Quote Originally Posted by Kitrianna View Post
    I did this with Leatherhead last night on the extensions. I'm going to incorporate these in the final weeks.

    I would love to talk to you about diet etc. My next show is Dec 5th

    Sent from my LG-D850 using Tapatalk
    Anytime
     

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    Quote Originally Posted by freight train View Post
    Anytime
    I'm having trouble sending and receiving pms, can you look into that for me?
     

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