Dave's Newest bulk into cut for show. AAS, SLIN and GH

NattyForLife said:
Can i get some thoughts on this split? Just wondering what people thought of my workout split. Currently cutting right now. Mon- Back, bicep, rear delt Tues- Chest, tri, front delt Wed- core, mobility, and stretching (got to fix my posture) Thurs- off Fri- posterior chain, forearm, calves, and upper traps Sat- Quads, mid delt, core Sun- off

Sort of mimics a push pull legs split, but with a split leg day
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Honestly I would do rear Delts before chest and the front Delts don't need much work if you're already doing a bunch of pressing.

I would do upper traps with back but again I think you're over thinking it. Don't focus on the upper traps focus on the whole trap. there's nothing wrong with shrugs but if you're doing heavy deadlifts, rack pulls, rows, face pulls, stuff like that, you don't need to shrug every week.

I really don't like the whole splitting of hams and quads. I got better results from hitting my while legs twice a week. It really sucks but just man up. Also one day can be more quad dominant one more hamstring dominant but I'd make sure to give them a few days apart.
 
I was kinda assumed natty was splitting in this particular fashion to probably work on some weak spots. The rear delts before chest (assuming u meant to say wouldn't do) is a good point tho. You use your rear delts a decent amount on chest day to stabilize.
 
aceroni said:
Honestly I would do rear Delts before chest and the front Delts don't need much work if you're already doing a bunch of pressing. I would do upper traps with back but again I think you're over thinking it. Don't focus on the upper traps focus on the whole trap. there's nothing wrong with shrugs but if you're doing heavy deadlifts, rack pulls, rows, face pulls, stuff like that, you don't need to shrug every week. I really don't like the whole splitting of hams and quads. I got better results from hitting my while legs twice a week. It really sucks but just man up. Also one day can be more quad dominant one more hamstring dominant but I'd make sure to give them a few days apart.
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hurdlemaker said:
I was kinda assumed natty was splitting in this particular fashion to probably work on some weak spots. The rear delts before chest (assuming u meant to say wouldn't do) is a good point tho. You use your rear delts a decent amount on chest day to stabilize.
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So what should i change?
 
hurdlemaker said:
I was kinda assumed natty was splitting in this particular fashion to probably work on some weak spots. The rear delts before chest (assuming u meant to say wouldn't do) is a good point tho. You use your rear delts a decent amount on chest day to stabilize.
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No I meant to not do the rear Delts on back day but on chest/ delt days.

I did actually mean training them before benching.
I realize they are stabilizers in the press, but the reason I do this (sometimes) is because it feels really good to have blood in my upper back before I press, IMO.

I'm not doing thirty sets of rear Delts, just three or four, so it doesn't affect my pressing that much. Tbh, after a few Weeks you get used to it and it feels really good. If your rear Delts are a weak point I'd try it- you might like it.
 
Yeah, I agree with Ace (as far as rear delts before pressing).


I actually hit my back 3-4 times a week (in various planes), and always do rear delt work before pressing. For me, it really helps keep the shoulders feeling healthy. Nothing ridiculous, typically just 100-150 band pullaparts while I warm up.
 
Ok here is the revised one i just came up with.

Mon- Back, (mostly rows), core, forearm
Tues- rear delt, tris, and chest
Wed- posterior chain dominant day, calves
Thurs- OFF
Fri- Quad dominant, mid delt, and core
Sat- biceps, mobility, and stretching
Sun- off

Am i forgetting anything? I feel that my pressing gives me enough front deltoid activation for right now until i can correct my posture some.
 
NattyForLife said:
Ok here is the revised one i just came up with. Mon- Back, (mostly rows), core, forearm Tues- rear delt, tris, and chest Wed- posterior chain dominant day, calves Thurs- OFF Fri- Quad dominant, mid delt, and core Sat- biceps, mobility, and stretching Sun- off Am i forgetting anything? I feel that my pressing gives me enough front deltoid activation for right now until i can correct my posture some.
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this is better, do forearms with biceps on sat tho and really slam your back.
 
NattyForLife said:
Aight. I dont expect to grow though since im in a caloric deficit. Cant wait until i bulk again! Gonna try and drop to 180-185. Then bulking until im about 230! :)
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You can grow in a deficit, not huge but you can. Just have to time things correctly. Between shows I was never above maintenance (was twice per week via cheat meals/high carb day) but was the same lbs and leaner with bigger measurements. Was about a 10 week time frame.

I've never been a fan of "functional training" or whatever you want to call what you're doing (no disrespect) with that said, some guys love it and are in good shape but like ace said, I feel you're over thinking it. Subtle routine adjustments and bring up weak points you just have to remember it takes time, lots if time. Beat of luck!
 
I like traditional splits and just hit my weak points with more volume or an extra few exercises a week.

My current split

Sun- off
Mon- back
Tue- high volume legs
Wed- off
Thurs- shoulders/chest
Fri- arms
Sat- legs (lots of heavy work and volume)


I see a lot of benefit from a simple routine and rely on heavy sets followed by supersets, trisets and pump sets to really force growth after the heavy work is done. Basic stuff and then grow in the kitchen and bed
 
DangerDave said:
I like traditional splits and just hit my weak points with more volume or an extra few exercises a week. My current split Sun- off Mon- back Tue- high volume legs Wed- off Thurs- shoulders/chest Fri- arms Sat- legs (lots of heavy work and volume) I see a lot of benefit from a simple routine and rely on heavy sets followed by supersets, trisets and pump sets to really force growth after the heavy work is done. Basic stuff and then grow in the kitchen and bed
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Hah it's funny man that's the basic principal behind my lifts. One main lift then make my self cry from the volume. Feel like it's worked very well over the years.
 
Distilled Water said:
You can grow in a deficit, not huge but you can. Just have to time things correctly. Between shows I was never above maintenance (was twice per week via cheat meals/high carb day) but was the same lbs and leaner with bigger measurements. Was about a 10 week time frame. I've never been a fan of "functional training" or whatever you want to call what you're doing (no disrespect) with that said, some guys love it and are in good shape but like ace said, I feel you're over thinking it. Subtle routine adjustments and bring up weak points you just have to remember it takes time, lots if time. Beat of luck!
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What you mean functional trainging. Like only do the big compounds and very little isolation?
 
NattyForLife said:
Thats not optimal for naturals though correct?
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I feel like it's optimal for natty or gear FOR ME. It may not work for everyone but my self and the guys I've lifted with that way natty or on seem to get bigger. I grew like a weed doing that all through school and military pre juice.

I started out at a buck 55 soaking wet and hit a fairly lean natty 210 pre sauce... And that was like a year on year off type lifting schedule...
 
superbeast668 said:
I feel like it's optimal for natty or gear FOR ME. It may not work for everyone but my self and the guys I've lifted with that way natty or on seem to get bigger. I grew like a weed doing that all through school and military pre juice. I started out at a buck 55 soaking wet and hit a fairly lean natty 210 pre sauce... And that was like a year on year off type lifting schedule...
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So how many total sets or reps would you say you do for each muscle group?
 
NattyForLife said:
What you mean functional trainging. Like only do the big compounds and very little isolation?
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Functional just means for, like, 1 specific body part/reason. NOT using compound lifts mostly. From what I've seen it's just not optimal for building size/shape/strength.
 
NattyForLife said:
So how many total sets or reps would you say you do for each muscle group?
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I chase the pump... I've done 12 sets or so for chest for example on some days, I've done 30 for others. When I start super setting and drop setting it adds up the total volume quickly and so does the pump.

I will say the volume may be a bit less while I'm off gear...
 
Done a revised one....so here goes!

Mon- legs, calves, mid delt, core
Tues- back, cardio
Wed- chest, tri, rear delt, external rotation, cardio
Thurs- OFF
Fri- legs, core, calves
Sat- biceps, couple sets of rowing, mobility, stretching, cardio
Sun- OFF
 
superbeast668 said:
Hah it's funny man that's the basic principal behind my lifts. One main lift then make my self cry from the volume. Feel like it's worked very well over the years.
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I do the same as you two (big surprise). I go heavy for a compound movement or two and then do a lot of volume isolating
 
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I think I mentioned this truck a few weeks ago. The guy who owns it.... Looks like he did an arm day... Once. 5' 7" maybe 160 and doesn't look like he has ever lifted. Always in a extra small cutoff and his dre beats acting "gansta"
 
DangerDave said:
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=98648"/> I think I mentioned this truck a few weeks ago. The guy who owns it.... Looks like he did an arm day... Once. 5' 7" maybe 160 and doesn't look like he has ever lifted. Always in a extra small cutoff and his dre beats acting "gansta"
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hahahaha
 
Hahahaha tow mirrors when he probably doesn't tow anything, rigid light bar when he probably doesn't offroad, cab lights on a 1 ton, shtty fake projector heads and nonfunctional hood scoops. Looks like he raided an autozone. Oh and flares for when he drives through a puddle
 
DangerDave said:
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=98648"/>

I think I mentioned this truck a few weeks ago. The guy who owns it.... Looks like he did an arm day... Once. 5' 7" maybe 160 and doesn't look like he has ever lifted. Always in a extra small cutoff and his dre beats acting "gansta"
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Looks like the money he spent on that would have been better spent on supps.
 
joh408 said:
Hahahaha tow mirrors when he probably doesn't tow anything, rigid light bar when he probably doesn't offroad, cab lights on a 1 ton, shtty fake projector heads and nonfunctional hood scoops. Looks like he raided an autozone. Oh and flares for when he drives through a puddle
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Hahaha it's all true. He has a Kawasaki 125 2 stroke in the bed if that tells you how little this dude is. It has 20" rims too.... Matching color scheme. Dudes compensating seriously. Typical young marine that blew his deployment money on a "cool" truck
 
hurdlemaker said:
hahahaha
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I would actually drive it just so that anyone that was like "cool truck man" (and was serious) I would beat the sh*t out of for being retarded. It's a great way to find other guys with small muscles and little dicks. The liscence plate is priceless
 
You keep picking on dudes 5'7" 160 (ish) lbs with small dicks, you and I are gonna have a problem!!' (Showing my inner, internet tough guy here)
 
Wrivest said:
You keep picking on dudes 5'7" 160 (ish) lbs with small dicks, you and I are gonna have a problem!!' (Showing my inner, internet tough guy here)
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But your strong so you are good in my book. If he was moving impressive weight we would be friends... If he sold that truck
 
DangerDave said:
But your strong so you are good in my book. If he was moving impressive weight we would be friends... If he sold that truck
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haha, gracias amigo. And I drive a regular old F-150, I hate "look at me" trucks with zero real function! Really grinds my gears
 
Wrivest said:
haha, gracias amigo. And I drive a regular old F-150, I hate "look at me" trucks with zero real function! Really grinds my gears
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Me too man. I have really gotten into bagged trucks but not that frame scrapping crap. Just really clean slightly lowered functional trucks. I drive a newer GMC and it's dropped a bit and completely flat blacked and tinted out. I can still pull, full my bed with crap but it just rides REALLY smooth on long drives now. Flashy cars and trucks ain't my thing... Unless it's restored American muscle. That's different
 
DangerDave said:
I would actually drive it just so that anyone that was like "cool truck man" (and was serious) I would beat the sh*t out of for being retarded. It's a great way to find other guys with small muscles and little dicks. The liscence plate is priceless
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the kkk on hulkkk still makes me wonder haha
 
Invalid Link Removed Little leg shot. My symmetry isn't off I just can't dig my foot in and flex that leg from my injury lol. I think you get the point

*edit* I can't wait to drop this water. My coach has me staying a little wet and increasing sodium because of how fast I shed water. I dry out in hours if I'm not careful
 
DangerDave said:
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=98650"/> Little leg shot. My symmetry isn't off I just can't dig my foot in and flex that leg from my injury lol. I think you get the point
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shiiiit yeah, I was already pumped for legs tomorrow, now I'm gonna crush them even harder, tell hulkkk thanks for the pic of the wheels ;-)
 
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