bodyhard

I am working on a LLMH MMHL HHLM routine so this is my heavy week.

HEAVY

MONDAY

Quads & Hams

SQUATS
135lbs 15x, 225lbslbs 12xx 315lbs 10x, 375lbs 8x 405lbs 6x, 455lbs 4x

LUNGES
185lbs 15x, 225lbs 4x, 225lbs 4

HACK SQUATS
405lbs 4x, 405lbs 4x, 405bs 4x

GHR
BW 15x, 40lbs 4x, 40lbs 2x,

LEG CURLS
180lbs 5x, 180lbs 4x, 180lbs 4x

TUESDAY

Chest Bi's and Shoulders

BB BENCH
135lbs 15x, 225lbs 6x 275lbs 6x 315lbs 4x 335lbs 2x

INCLINE BB BENCH
225lbs 4x, 225lbs 4x, 225lbs 4x

DECLINE BB BENCH
315lbs 4x, 315lbs 4x, 315lbs 4x

STANDING BB CURLS
160lbs 4x, 170lbs 4x 180lbs 3x

SITTING MIL PRESS
135lbs 12x, 225lbs 3x, 225lbs 2x

THURSDAY

Back and Tri's

PULL UPS
BW 15x, +90lbs 4x, +90lbs 4x, +90lbs 3x

DEADLIFT
135lbs 15x, 225lbs 8x, 315lbs 6x, 405lbs 4x 495lbs 2

BENT OVER ROW
135lbs 15x, 225lbs 4x, 275lbs 2x 275lbs 3x

CLOSE GRIP BENCH
225lbs 4x, 225lbs 4x, 225lbs 3x

Newfiechick

Woah! Some heavy lifts there...awesome work hun!

ReproMan

Yeah man, some good lifts there. Good stuff!

wala

Some strong lifts man, good stuff.

Malley

Very nice numbers. I hope you dont mind me making a suggestion (it is just a suggestion), why not put back with biceps and chest, shoulders, and triceps together? It just makes more sense....

Reguardless killer numbers!

bodyhard

The triceps get hit on all three movements, thus they will be fatigued and one or the other will suffer. By eliminating the triceps when I do chest my tri’s are fresh so my chest doesn’t suffer, same goes for the biceps, the biceps are hit in any pull movement, so if I do my biceps with my back, they will be fatigued by the time I hit them.

By doing bi’s with chest and Tri with back both smaller muscle are fresh and I can hit them with 100% intensity.

I used to do back and bi's and chest and tri's but ever since I switch my tri's and bi's have improved significantly

Malley

Well you have been at it for a long time and you know what works for you. I like your thoughts behind it.

1quick1

Looks good. Nice lifts.

wala

I used to have that theory too. you hit your bi's on back day and tri's on chest day - so thats like a workout for them anyway and then later on in the week, you do them on their own and they get hit again, so it's like doing them twice a week.

I think the smaller muscles recover quicker and so can be done a little more than chest/back etc..

bodyhard

Not only that but I see so many people over training their biceps and triceps especially the biceps, they are relatively small muscle and do not need that much stimulation. I hit them directly with 1-2 exercises two the most.

wala

thats right. I do normal chest and back day - an both of those days I always end up with fatigued bi's/tri's. then I have an arms only day, but i'll do 3 exercises at most for them, sometimes only 2 are needed..

Triple Threat

Ah yes, the curl jockeys. There are a couple of guys who fit that description at the gym where I workout. They're in 2 or 3 times a week and spend the entire time working arms. They don't have much to show for it, either.

wala

a couple? lucky guy... I have at least 5 - also with the same results

bodyhard

1st MEAL
6 egg whites 2 whole
1 cup oatmeal
1 cup cottage cheese
2 slices whole wheat bread
Glass of OJ


2nd MEAL
2 tuna on whole wheat
Cashew Nuts
1/2 cup cottage cheese
Banana
Milk

3rd MEAL
MRP

4th MEAL
Baked potato
Grilled chicken
1 cup cottage cheese
Large water

5th MEAL
1 cup white rice
Red beans
Yogurt
Water

6th MEAL
MRP

7th MEAL
2 Peanut butter on whole wheat
Baby Carrots
Broccoli
1/2 cup cottage cheese
Water

8th MEAL
2 pieces chicken cutlets
Yogurt
Large water