2010 comp prep first 6-8 weeks routine - IllPumpYouUp.com

recarp82 · 10-29-2009, 04:47 PM

BACK
racklift 5x4-12
rev grip seated row 3x10-12
close grip row 3x10-12
wide pulldowns 3x10-12
close grip rev grip pulldowns 3x10-12
chins 3xfailure

CHEST
rev grip dumbell press 4x8-12
neutral grip mach press 4x8-12
dips 4x10-12
flat flye 4x10-12
low cables 4x10-12
pullovers 4x6-10

SHOULDERS
neutral grip dumbell press 4x10-12
rev grip press 4x10-12
lateral raise 4x10-12
cable side raises 4x10-12
rev flye (pec dec)4x10-12

TRAPS
barbell shrug 5x6-12
seated horizontal shrug 4x8-12
upright row 4x10-12
dumbell shrug 4x10-12
shrug holds 3x10/5 hold 10sec rest 5

BICEPS
wide grip straight bar curls 3x10-12
dumbell curls 3x10-12
hammer curls 3x10-12
high cable curls 3x10-12
rev grip curls 3x10-12

TRICEP
close grip bench 3x10-12
rev grip pushdowns 3x10-12
rope pushdowns 3x10-12
dips 3x10-12

FOREARMS
rev grip culrs 3x10-12
standing dumbell wrist curls 3x10-12
dumbell twists 3x10-12

LEGS
squats 5x6-12
leg press 4x8-12
hack squat 4x8-12
leg curl 4x8-12
stiff leg deadlift 4x8-12
seated calf raises 4x8-12
standing calf raises 4x8-12
leg press pushes 4x8-12

ABS
crunches 4x15-20
leg raises 4x15-20
crunch twist 4x15-20
rev twists 4x15-20
knelling cable crunch 4x15-20

this will be on a 4 day split.abs will be done on the rest days and no cardio will be done.

RickB · 10-30-2009, 10:07 AM

Give it hell brother!

rippednmichigan · 10-30-2009, 11:53 AM

I'll be following and comparing!

recarp82 · 10-30-2009, 02:58 PM

competition from the hometown,sounds good.thanks rick thats the plan.

recarp82 · 11-01-2009, 01:16 PM

chest
dumbell press
77x11,10,9,9
neutral grip machine press
176x10,9,8,8
flat flyes
44x10,9,9,8
low cables
44x12,11,10,10
high cables
44x20-77x10,9,8
tried rev dumbell press and it was way to awkward.replaced dips with high cables.

recarp82 · 11-03-2009, 04:30 PM

back
racklifts
w/u=235x15,10
1-5=395x10,10,9,8,8
supine grip seated row
165x11,9,9,8
close grip seated row
165x10,9,8,7
wide pulldowns
154x10,9,9,8
one arm rows
88x12,11,9,8
chins
17,8,8,8

recarp82 · 11-04-2009, 04:32 PM

shoulders/traps
rev grip machine press
1-4=77x15--88x10,9,9
neutral grip dumbell press
1-4=35x10,9,9,8
cable front raises
1-4=22x15--33x10,9,9
lateral raises
1-4=22x11,9,9,9
rev flye(pec dec)
1-4=33x15,13,12,11
TRAPS
bar shrug
w/u=225x15,15
1-4=335x12,11,10,9
seated horizontal shrug
1-4=176x14,12,11,10
upright row
1-4=55x15,13,12,11
dumbell shrug
1-3=100x14,12,10

RickB · 11-04-2009, 04:53 PM

The workouts are looking good recarp! Keep hammering it!

recarp82 · 11-08-2009, 01:12 PM

legs/bis
squat
1=145x15
2=235x15
3,4,5,6=325x12,10,10,9
on the last set something in my knee made a twinge and felt like i got stuck with a needle.its sore still.tried a set of extensions but that was a no go.
went onto bis
bi
wide grip straightbar curls
w/u=35x20,20
1-3=88x11,10,9
scott curls
1-3=75x10,10,9
high cable curls
1-3=33x14,12,11
reverse grip curls
1-3=33x15,14,12

onetiredkris · 11-08-2009, 02:28 PM

good wo's recarp. hope that leg deal was nothing.

recarp82 · 11-08-2009, 03:22 PM

took some ibuprofren and iced it.feel better already,tomorow will tell how it goes.thanks kris.

recarp82 · 11-14-2009, 08:43 AM

well i gave the knee a week to sort out.ice and a ace tube grip all week.it dont hurt anymore but is a bit sore when moving as well as the way it feels when bending my knee is defnitly not the same.its hard to explain but the inside of my knee feels alot tighter then my other one.its not swollen but its definlty not right.im goin to the docs on mon.im hoping its nothing big but im way past due for some reconstructive surgery.
ill keep ya posted.still crushing the upper body.

recarp82 · 11-16-2009, 10:44 AM

been to the docs and theres nothing major.no excessive movement just a bit of swelling.got some anit-inflams and no legs work for a couple weeks.good news.

recarp82 · 11-17-2009, 01:44 PM

i havent been able to lay down on my back or get to sweaty this last week cause of the tattoo.this weekend ill start back up.ive been shocking the traps and arms and thats about it.

recarp82 · 12-08-2009, 09:17 AM

well im back after a 2weeks layoff.the comp is definitly off.the knee is way worse and on monday im having the full workup.its constantly sore and walking down an incline or down stairs hurts like hell.
did chest last nite.
chest
incline dumbell press
w/u=2x22x20,10
1=77x13
2=88x10
3=99x6
machine press
1-3=220x10,8,7
high cables
1=55x12
2=66x9
3=77x6
lowcables
1=66x10
2=77x8
3=88x4
pec dec
1-3=88x10,8,7

onetiredkris · 12-08-2009, 01:36 PM

damn man, im sorry to hear that.

ashley willcox · 12-08-2009, 09:25 PM

sorry to hear

RickB · 12-09-2009, 03:12 PM

Geez man! Why are we all getting so banged up? Sorry to hear it and keep us posted!

rippednmichigan · 12-09-2009, 07:28 PM

Sorry to hear bro, get well.

recarp82 · 12-10-2009, 12:08 PM

thanks guys.ill let you know when they tell me.gona keep doin upper body,gona look like johhny bravo pretty soon.

10-29-2009, 04:47 PM	#1
recarp82 5 STAR MEMBER Join Date: Apr 2006 Location: been in the uk for 8 months. hove, southern coast Rating: Not Rated Posts: 2,064 My Mood:	2010 comp prep first 6-8 weeks routine BACK racklift 5x4-12 rev grip seated row 3x10-12 close grip row 3x10-12 wide pulldowns 3x10-12 close grip rev grip pulldowns 3x10-12 chins 3xfailure CHEST rev grip dumbell press 4x8-12 neutral grip mach press 4x8-12 dips 4x10-12 flat flye 4x10-12 low cables 4x10-12 pullovers 4x6-10 SHOULDERS neutral grip dumbell press 4x10-12 rev grip press 4x10-12 lateral raise 4x10-12 cable side raises 4x10-12 rev flye (pec dec)4x10-12 TRAPS barbell shrug 5x6-12 seated horizontal shrug 4x8-12 upright row 4x10-12 dumbell shrug 4x10-12 shrug holds 3x10/5 hold 10sec rest 5 BICEPS wide grip straight bar curls 3x10-12 dumbell curls 3x10-12 hammer curls 3x10-12 high cable curls 3x10-12 rev grip curls 3x10-12 TRICEP close grip bench 3x10-12 rev grip pushdowns 3x10-12 rope pushdowns 3x10-12 dips 3x10-12 FOREARMS rev grip culrs 3x10-12 standing dumbell wrist curls 3x10-12 dumbell twists 3x10-12 LEGS squats 5x6-12 leg press 4x8-12 hack squat 4x8-12 leg curl 4x8-12 stiff leg deadlift 4x8-12 seated calf raises 4x8-12 standing calf raises 4x8-12 leg press pushes 4x8-12 ABS crunches 4x15-20 leg raises 4x15-20 crunch twist 4x15-20 rev twists 4x15-20 knelling cable crunch 4x15-20 this will be on a 4 day split.abs will be done on the rest days and no cardio will be done. __________________ supps: Last edited by RickB : 10-30-2009 at 09:50 AM. Reason: put spaces in to break it up. ;)

10-30-2009, 11:53 AM	#3
rippednmichigan Join Date: Jun 2008 Location: Michigan Rating: Posts: 1,667 My Mood:	I'll be following and comparing! __________________ ☼ Purus Labs Rep ☼ Muscle Marinade - Marinate Your Meat!!

10-30-2009, 02:58 PM	#4
recarp82 5 STAR MEMBER Join Date: Apr 2006 Location: been in the uk for 8 months. hove, southern coast Rating: Not Rated Posts: 2,064 My Mood:	competition from the hometown,sounds good.thanks rick thats the plan. __________________ supps:

11-01-2009, 01:16 PM	#5
recarp82 5 STAR MEMBER Join Date: Apr 2006 Location: been in the uk for 8 months. hove, southern coast Rating: Not Rated Posts: 2,064 My Mood:	chest dumbell press 77x11,10,9,9 neutral grip machine press 176x10,9,8,8 flat flyes 44x10,9,9,8 low cables 44x12,11,10,10 high cables 44x20-77x10,9,8 tried rev dumbell press and it was way to awkward.replaced dips with high cables. __________________ supps:

11-03-2009, 04:30 PM	#6
recarp82 5 STAR MEMBER Join Date: Apr 2006 Location: been in the uk for 8 months. hove, southern coast Rating: Not Rated Posts: 2,064 My Mood:	back racklifts w/u=235x15,10 1-5=395x10,10,9,8,8 supine grip seated row 165x11,9,9,8 close grip seated row 165x10,9,8,7 wide pulldowns 154x10,9,9,8 one arm rows 88x12,11,9,8 chins 17,8,8,8 __________________ supps:

10-30-2009, 10:07 AM	#2
RickB IPYU I.T. Asteroids Champion! Hummer Rally Championship Champion! Join Date: Dec 2006 Location: Jacksonville, TX Rating: Posts: 7,496 My Mood: Blog Entries: 10	Give it hell brother!

11-04-2009, 04:32 PM	#7
recarp82 5 STAR MEMBER Join Date: Apr 2006 Location: been in the uk for 8 months. hove, southern coast Rating: Not Rated Posts: 2,064 My Mood:	shoulders/traps rev grip machine press 1-4=77x15--88x10,9,9 neutral grip dumbell press 1-4=35x10,9,9,8 cable front raises 1-4=22x15--33x10,9,9 lateral raises 1-4=22x11,9,9,9 rev flye(pec dec) 1-4=33x15,13,12,11 TRAPS bar shrug w/u=225x15,15 1-4=335x12,11,10,9 seated horizontal shrug 1-4=176x14,12,11,10 upright row 1-4=55x15,13,12,11 dumbell shrug 1-3=100x14,12,10 __________________ supps: Last edited by recarp82 : 11-05-2009 at 04:00 AM.

11-04-2009, 04:53 PM	#8
RickB IPYU I.T. Asteroids Champion! Hummer Rally Championship Champion! Join Date: Dec 2006 Location: Jacksonville, TX Rating: Posts: 7,496 My Mood: Blog Entries: 10	The workouts are looking good recarp! Keep hammering it!

11-08-2009, 01:12 PM	#9
recarp82 5 STAR MEMBER Join Date: Apr 2006 Location: been in the uk for 8 months. hove, southern coast Rating: Not Rated Posts: 2,064 My Mood:	legs/bis squat 1=145x15 2=235x15 3,4,5,6=325x12,10,10,9 on the last set something in my knee made a twinge and felt like i got stuck with a needle.its sore still.tried a set of extensions but that was a no go. went onto bis bi wide grip straightbar curls w/u=35x20,20 1-3=88x11,10,9 scott curls 1-3=75x10,10,9 high cable curls 1-3=33x14,12,11 reverse grip curls 1-3=33x15,14,12 __________________ supps:

11-08-2009, 02:28 PM	#10
onetiredkris The Riot! Moderator Tournaments Won: 1 Join Date: Jan 2007 Location: North Hollywood, California Rating: Posts: 3,513	good wo's recarp. hope that leg deal was nothing. __________________ -OTK's LOG- We lift weights and manipulate our diets so that we'll look good naked. Sure, it's healthy too, and we'll probably live a longer and more productive life than the average guy, but mostly it's about the naked thing.

11-08-2009, 03:22 PM	#11
recarp82 5 STAR MEMBER Join Date: Apr 2006 Location: been in the uk for 8 months. hove, southern coast Rating: Not Rated Posts: 2,064 My Mood:	took some ibuprofren and iced it.feel better already,tomorow will tell how it goes.thanks kris. __________________ supps:

11-14-2009, 08:43 AM	#12
recarp82 5 STAR MEMBER Join Date: Apr 2006 Location: been in the uk for 8 months. hove, southern coast Rating: Not Rated Posts: 2,064 My Mood:	well i gave the knee a week to sort out.ice and a ace tube grip all week.it dont hurt anymore but is a bit sore when moving as well as the way it feels when bending my knee is defnitly not the same.its hard to explain but the inside of my knee feels alot tighter then my other one.its not swollen but its definlty not right.im goin to the docs on mon.im hoping its nothing big but im way past due for some reconstructive surgery. ill keep ya posted.still crushing the upper body. __________________ supps:

11-16-2009, 10:44 AM	#13
recarp82 5 STAR MEMBER Join Date: Apr 2006 Location: been in the uk for 8 months. hove, southern coast Rating: Not Rated Posts: 2,064 My Mood:	been to the docs and theres nothing major.no excessive movement just a bit of swelling.got some anit-inflams and no legs work for a couple weeks.good news. __________________ supps:

11-17-2009, 01:44 PM	#14
recarp82 5 STAR MEMBER Join Date: Apr 2006 Location: been in the uk for 8 months. hove, southern coast Rating: Not Rated Posts: 2,064 My Mood:	i havent been able to lay down on my back or get to sweaty this last week cause of the tattoo.this weekend ill start back up.ive been shocking the traps and arms and thats about it. __________________ supps:

12-08-2009, 09:17 AM	#15
recarp82 5 STAR MEMBER Join Date: Apr 2006 Location: been in the uk for 8 months. hove, southern coast Rating: Not Rated Posts: 2,064 My Mood:	well im back after a 2weeks layoff.the comp is definitly off.the knee is way worse and on monday im having the full workup.its constantly sore and walking down an incline or down stairs hurts like hell. did chest last nite. chest incline dumbell press w/u=2x22x20,10 1=77x13 2=88x10 3=99x6 machine press 1-3=220x10,8,7 high cables 1=55x12 2=66x9 3=77x6 lowcables 1=66x10 2=77x8 3=88x4 pec dec 1-3=88x10,8,7 __________________ supps:

12-08-2009, 01:36 PM	#16
onetiredkris The Riot! Moderator Tournaments Won: 1 Join Date: Jan 2007 Location: North Hollywood, California Rating: Posts: 3,513	damn man, im sorry to hear that. __________________ -OTK's LOG- We lift weights and manipulate our diets so that we'll look good naked. Sure, it's healthy too, and we'll probably live a longer and more productive life than the average guy, but mostly it's about the naked thing.

12-08-2009, 09:25 PM	#17
ashley willcox Moderator Join Date: Jul 2006 Location: dudley west mids UK Rating: Posts: 2,096	sorry to hear __________________ 2010 is my year we are what we pratice prime week one week two blast week one week two

12-09-2009, 03:12 PM	#18
RickB IPYU I.T. Asteroids Champion! Hummer Rally Championship Champion! Join Date: Dec 2006 Location: Jacksonville, TX Rating: Posts: 7,496 My Mood: Blog Entries: 10	Geez man! Why are we all getting so banged up? Sorry to hear it and keep us posted!

12-09-2009, 07:28 PM	#19
rippednmichigan Join Date: Jun 2008 Location: Michigan Rating: Posts: 1,667 My Mood:	Sorry to hear bro, get well. __________________ ☼ Purus Labs Rep ☼ Muscle Marinade - Marinate Your Meat!!

12-10-2009, 12:08 PM	#20
recarp82 5 STAR MEMBER Join Date: Apr 2006 Location: been in the uk for 8 months. hove, southern coast Rating: Not Rated Posts: 2,064 My Mood:	thanks guys.ill let you know when they tell me.gona keep doin upper body,gona look like johhny bravo pretty soon. __________________ supps:

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