Irish thunda !!

[paramuscle]

I am going to say first and foremost that this is not intended to be a catch-all for everyone and some people are gonna piss and moan about doing too much..........those are the ones who don't get very big. I am a firm believer in the thought of, If you want to be big.............you eat, lift, and live.........BIG You can use this as a basic guideline and modify it as best you can.

The principle focus should always be on three things................

First .......... never waste a movement in the gym, each action should be setting up the next action. Don't ever waste time and let yourself get cold or let some shithead engage you in a debate........If you want to talk, call me later......I'm working..

Second .......... Always move from one set to another, the main focus of what I do is to maximize the efficiency while I am in the gym.......some guys stop and rest and lean up against machines and take breaks.............I hate those people, they get in my way. I don't train with anyone, I fly solo..........I don't have to wait on someone else or talk to someone else because they don't FEEL IT this morning.......I don't want to hear about your wife, your life, or your fucking dog.........call me later, I am working.........

Third ........ Treat is like you want it......the key to anything successful in life is constantly working it. If you want to move up in your business, career, education, family, mafia pecking order, whatever...........you have to be dedicated and this is no different. No one gains overnight.........we all sacrifice something. No excuses, just results.


I like to perform different exercises that accentuate each other. I keep the groups as separate as possible. Most of the articles I have read seem to keep with the theory that you should rest at least 36 hours. This means that each muscle group should have fully recovered after 36 hours of rest. So now we can see what we need to do to maximize that.............


Working out is about 10% of the equation, steroids are about 5% of the equation and the remainder is totally diet.............This is of course my opinion but it is shared by many, the point then.........don't fuck around, get serious and do what needs to be done. You can not adequately judge anything without committing to it.......


Day 1: Chest and Bi's

Warm up

4-6 sets of seated presses starting out lighter and moving up to heavy, keep the reps on the last few sets under 10 and let that guide you.

When you are resting from the seated press, do some dumbbell curls and keep the guidelines the same....

Incline bench gives you size and this is why I always like to start here and there is no need to go back down in weight, you are already warm.

4-6 sets of 8-10 reps ......... while resting between sets,
4-6 sets of 8-10 reps ......... standing barbell curls (this should be heavy)

We are going to assume that all the rep and set counts are about the same......

Flat bench and while resting, preacher curls
Decline bench and while resting, hammer curls
Dumbbell fly's and while resting, cable curls (I usually Pyramid these)

I always go back and do another 4-5 sets on the seated press and this time I go lighter and focus on form as my main goal.........and I mix in some isolation curls.

Cool down with some abs..............

Day 2: Back and Tris.........

Assume the same counts for everything

Warm up with stretching............and some light press downs for the tris

Wide grip pull-ups behind the neck, heavy press downs for the tris
Wide grip pull downs to the front, Close grip reverse bench
Seated Rows, Skull crushers
T-bar rows, Dumbbells isolation behind the neck

I got disk problems so I don't do any dealifts or low back shite but I would think some light stuff would be wonderful


Day 3: Legs and Shoulders

I warm up with Leg Extensions and mix that in with some dumbell raises for the shoulders. I have had one shoulder operation so this warm up is `rucial for me.

Squats mixed in with Military presses
Leg presses with reverse fly's

When I do laterals, I use a cable rack and I put the cable down low....I start with side laterals immediately go with fronts and then rears and I switch arms and never have to walk to another piece of equipment.

Laterals and calf raises
Leg curls and dumbbell presses
Lunges and Heavy Barbell shrugs

Also throw in some abs.............

This is a rough sketch for a plan that I would use and you can modify it to suit you. You can make it dumbbells instead of barbells.........whatever. Just don't stop, keep moving and keep the intensity up..........After one cycle of this, repeat it until you die......



~PM

[oatmeal]

Para, do you take any days off or are you saying the next workout for each muscle group would be 36 hours apart and ready to hit each one again?

[paramuscle]

Originally Posted by oatmeal

Para, do you take any days off or are you saying the next workout for each muscle group would be 36 hours apart and ready to hit each one again?

I don't lift on Sundays and I miss a lot of Saturdays because of my training. I lift @ 0500 on the days here and also we have a gym so I lift in the evenings. Almost everything can be modified to fit..........




~PM

[oatmeal]

I have the time to lift everynight, I was just always taught to take a few days off a week, with that routine your primary muscles are gettin plenty of rest in between. I think i'll give it a go for a while.

[dagar]

As you know Para, I like you and your style. I also lift solo because I lift in my basement as I don't want to be around the general public. They disgust me. I go 3 days on, 1 day off myself. Although I am older than you and much older than most on here, I still push myself as hard as I can If I'm going to bother doing it. Your instructions are right on the mark. Those of you who are just starting out, pay attention to what the man says.

[paramuscle]

Thanks Bro..........I am glad some people find these things helpful.......I also do not like people, but I love gatherings...........isn't it ironic?




~PM

[okucougar_6]

Really helpful I've hit a plateau on my lifting haven't increased strength or size in a while. I'm gunna try this workout or close to it anyways and hopefully it will see me through this hard time in my lifting. Very helpful

[paul_22]

excellent workout para... you have a real efficent and effective structure to your workouts looks good... as im sure we all do i have my own little system and its working at the minute ...if its not broke dont fix it ??....

Why you call it irish thunda???

[dagar]

Yes, it is ironic. I think it's because with a gathering we can converse with who we want to and are not stuck with just a few assh*les. The less I see of society, the happier I am. Unfortunately, where ever I go people start talking to me. Must be that animal magnetism.

[irishthunder]

ok thank u soooo much para ill be setting up my log soon and ill be posting my pics and what not soon thanks again