New cycle (Total Revamp) help!!!

  • Thread starter Thread starter imported_hotterdog
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imported_hotterdog

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ok guys hi again. planning my nxt cycle (No. 6)
cause it'll start like in 3 days time so
not much time, so as usual
appreciate any help.

originally wanted to try a/b split but
can't seem to figure it out so here's
the alternative (see attached document)

in previous cycles, my exercises were
all barbell based (except last couple
cycles when i changed biceps ex to
dumbbells cause of forearm pain)

changes made this cycle:

1) totally new exercises
(except for hams, calves, biceps & lower back)

2) poundages are based on guesswork
(except hams, biceps & lower back)
- I know it's not a gd idea, but I never
thought bout switching ex/ finding rep maxes
before SD, it only occured today during planning!!

So wat u all think?  
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Edit: changed skullcrushers poundages
from kg to ibs.

Edit 2nd x: re-adjusted my flat bench poundages
progression too heavy too fast.

Edit 3rd x: T-bar rows 15s & 5s too close & ridiculous
re-adjusted to follow flat bench press.
 
Looks fair. I take it you don't have any 2.5lb. or 2.2lb plates? I think your DB shrugs are WAAAAYYYY too light to do any good. Grab some iron; you're strong enough.
 
<div>
(quadancer @ Jun. 20 2008,6:20)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I think your DB shrugs are WAAAAYYYY too light to do any good. Grab some iron; you're strong enough.</div>
Ditto on the dumbbell shrugs. Shrugs are a powerful exercise.

When you do barbell shrugs, you should use about the same weight as you do for your deadlifts. For Dumbbell shrugs you'd do maybe half that much per hand.
 
<div>
(TunnelRat @ Jun. 20 2008,8:33)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(quadancer @ Jun. 20 2008,6:20)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I think your DB shrugs are WAAAAYYYY too light to do any good. Grab some iron; you're strong enough.</div>
Ditto on the dumbbell shrugs. Shrugs are a powerful exercise.

When you do barbell shrugs, you should use about the same weight as you do for your deadlifts. For Dumbbell shrugs you'd do maybe half that much per hand.</div>
thanks guys for e swift replies but 2 questions

1) tunnelrat: i should shrug as much as my deadlift?
ta's kinda a tall order, i can DL prob 270 or 280
but no way I can shrug tat much.... shrugging at 200ibs
is already pretty tough on me.

2) quadancer: well, e DBs in my gym go up to 50kg
max (110 ibs) in increments of 2.5 kg but no 2.5 ibs.
so u still think BB shrugs are better? (cause prob I
din mention I've heavier DBs than those mentioned)

Just need a quick confirmation so I can adjust again
thanks!
biggrin.gif
 
I've bumped my dumbbell shrugs slightly
higher. will try it out &amp; c how it goes
since there's no reply. (in kg)

15s 20, 20, 22.5, 22.5, 25, 25
10s 25, 25, 27.5, 27.5, 30, 30
5s 32.5, 32.5, 35, 35, 37.5, 37.5
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I agree with the guys, if you want to do D/B shrugs you gotta go much heavier mate.

The d/l weight is about right, maybe drop it just a tad if you cannot manage, but just a tad!
 
yup, have since re-adjusted my db shrugs weight.
dl weight duno yet will know when i'm there.
have alridi started my log yesterday.
how u doing man? haven't seen u in a while, or issit
just me?
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