trodizzle
Elite
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- Feb 5, 2014
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Trodizzle: Quarter 3, 2017
What's up bro's and broette's!
It's ya boy Tdizzle back again for another quarter of fun and joy in the gym!
If you are unaware, a while back I took a job that has me working at home. Due to this, I started to build my own home gym which is where I do most of my work at nowadays.
Here's a current pic of my setup:
For quite a few months I only had the power rack, a barbell, and Olympic plates so my training was based around that gear. Recently I purchased a set of Powerblocks (5-70lb set) and a Spud Pulley system so I could add some variety to my routine.
Adding these few items to my home gym has skyrocketed the variety of lifts I can perform. I have 17 different chest exercises, 28 different shoulder exercises, 21 different tricep exercises, 19 different quad exercises, 14 different hamstring exercises, 13 different back exercises, 24 different bicep exercises, and 10 different ab exercises at my disposal.
I plan to use a 6 day split as follows (Shout out to MrRippedZilla for some of his insight posted here):
Monday - Chest (2 exercises, 3 sets of 8-12 reps), Shoulders (2 exercises, 3 sets of 8-12 reps), Triceps (2 exercises, 3 sets of 8-12 reps)
Tuesday - Quads (2 exercises, 3 sets of 8-12 reps), Hamstrings (2 exercises, 3 sets of 8-12 reps), (**** calves)
Wednesday - Back (2 exercises, 3 sets of 8-12 reps), Biceps (2 exercises, 3 sets of 8-12 reps), Abs (2 exercises, 3 sets of AMRAP), (**** forearms)
Thursday - Chest (2 exercises, 3 sets of 8-12 reps), Shoulders (2 exercises, 3 sets of 8-12 reps), Triceps (2 exercises, 3 sets of 8-12 reps)
Friday - Quads (2 exercises, 3 sets of 8-12 reps), Hamstrings (2 exercises, 3 sets of 8-12 reps)
Saturday - Back (2 exercises, 3 sets of 8-12 reps), Biceps (2 exercises, 3 sets of 8-12 reps), Abs (2 exercises, 3 sets of AMRAP)
Sunday - Off or Cardio
I will shoot for a resting time of 60 seconds between sets, with 90 seconds at the end of each lift giving me time to set up my next lift (move shit around, etc). Using the 3 set at 8-12 rep range and a 2:1:2 tempo, each muscle group will see a time under tension of about 6 minutes.
Now, I'm getting ready to run a cycle. The cycle is going to consist of 500mg of Test C, 450mg of Bold C, and 1mg of Anastrozole (AI) per week, for 20 weeks.
Here is my list of available exercises that will be rotated and vary each workout to keep things fresh and work the muscles from all sorts of angles (Note, you can ignore the BB.com Rating, that was just used to help me build my list of available lifts using their exercise database but that isn't used as any kind of priority or schedule per say):
Chest
Shoulders
Triceps
Quads
Hamstrings
Back
Biceps
Abs
Physique as of 5/18/2017
What's up bro's and broette's!
It's ya boy Tdizzle back again for another quarter of fun and joy in the gym!
If you are unaware, a while back I took a job that has me working at home. Due to this, I started to build my own home gym which is where I do most of my work at nowadays.
Here's a current pic of my setup:
For quite a few months I only had the power rack, a barbell, and Olympic plates so my training was based around that gear. Recently I purchased a set of Powerblocks (5-70lb set) and a Spud Pulley system so I could add some variety to my routine.
Adding these few items to my home gym has skyrocketed the variety of lifts I can perform. I have 17 different chest exercises, 28 different shoulder exercises, 21 different tricep exercises, 19 different quad exercises, 14 different hamstring exercises, 13 different back exercises, 24 different bicep exercises, and 10 different ab exercises at my disposal.
I plan to use a 6 day split as follows (Shout out to MrRippedZilla for some of his insight posted here):
Monday - Chest (2 exercises, 3 sets of 8-12 reps), Shoulders (2 exercises, 3 sets of 8-12 reps), Triceps (2 exercises, 3 sets of 8-12 reps)
Tuesday - Quads (2 exercises, 3 sets of 8-12 reps), Hamstrings (2 exercises, 3 sets of 8-12 reps), (**** calves)
Wednesday - Back (2 exercises, 3 sets of 8-12 reps), Biceps (2 exercises, 3 sets of 8-12 reps), Abs (2 exercises, 3 sets of AMRAP), (**** forearms)
Thursday - Chest (2 exercises, 3 sets of 8-12 reps), Shoulders (2 exercises, 3 sets of 8-12 reps), Triceps (2 exercises, 3 sets of 8-12 reps)
Friday - Quads (2 exercises, 3 sets of 8-12 reps), Hamstrings (2 exercises, 3 sets of 8-12 reps)
Saturday - Back (2 exercises, 3 sets of 8-12 reps), Biceps (2 exercises, 3 sets of 8-12 reps), Abs (2 exercises, 3 sets of AMRAP)
Sunday - Off or Cardio
I will shoot for a resting time of 60 seconds between sets, with 90 seconds at the end of each lift giving me time to set up my next lift (move shit around, etc). Using the 3 set at 8-12 rep range and a 2:1:2 tempo, each muscle group will see a time under tension of about 6 minutes.
Now, I'm getting ready to run a cycle. The cycle is going to consist of 500mg of Test C, 450mg of Bold C, and 1mg of Anastrozole (AI) per week, for 20 weeks.
Here is my list of available exercises that will be rotated and vary each workout to keep things fresh and work the muscles from all sorts of angles (Note, you can ignore the BB.com Rating, that was just used to help me build my list of available lifts using their exercise database but that isn't used as any kind of priority or schedule per say):
Chest
Shoulders
Triceps
Quads
Hamstrings
Back
Biceps
Abs
Physique as of 5/18/2017
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