Hey Coldstone54 - I got your one rep workouts right here

[Stonecold54]

Okay here is my workout schedule. I don't have set days on which I workout but there is a minimum of two day inbetween workouts. it can be more depending on how I feel and what is going on. all sets are taken to failure. I have two separate workouts for each muscle group. so i have two leg workouts. so the schedule will go Legs1, CST1, BBT1, Legs2, CST2, BBT2 and then back to legs 1, etc...

1st Leg workout
warmup
1 set of Squats
1 set of Hack squats
1 set of seated leg curls
1 set of Stifflegged deadlifts
1 set of standing Calf raises

1st Chest, shoulders, tricep workout
warmup
1 set cable crossover
1 set of Hammer strength bench press
1 set of Incline DB bench press
1 set weighted dips
1 set medial laterals
1 set overhead tricep extensions
1 set of one arm pushdowns

1st Back, Biceps, Traps workout
warmup
1 set regular pulldowns
1 set close-grip reverse-grip pulldowns
1 set parrallel grip pulldowns
1 set of low cable rows
1 set rear delt machine
1 set barbell curls
1 set of concentration curls
1 set of shrugs (machine, BB or DB)

2nd Leg workout
1 set of Leg Press
1 set of Lunges
1 set of Seated Calf Raises
1 set of adduction
1 set of abduction

2nd Chest, shoulders and triceps workout
1 set of BB shoulder press
1 set of Hammer strength bench press
1 set of Close-grip machine bench press
1 set of Tricep Kick-backs

2nd Back, biceps and traps workout
1 set of Deadlifts (this may change depending on how my back reacts)
1 set of Low pulley rows
1 set of Weighted pullups
1 set of One arm cable curls
1 set of hammer curls
Shrugs (machine, BB or DB)

Abs will be once a week in one of the workouts whenever I feel like throwing it in.

[BBAddict]

stonecold, I assume you have posted the theory behind this type of working out somewhere. Where can I read more of the theory behind how and why this is supposed to work?

[Stonecold54]

Originally posted by BBAddict
stonecold, I assume you have posted the theory behind this type of working out somewhere. Where can I read more of the theory behind how and why this is supposed to work?

www.exercisecertification.com

http://www.exercisecertification.com.../articles.html
go to this site and then in the left hand column labelled Exericse read the very bottom article called, The theory of prescribed Exercise.

[AlmostThere]

Stonecold
I know it must work lots of people do it but how you can totally exhaust all the fibers with only one set per exercise is greek to me. Besides that id be scared to do my first and only set of bench presses with 365 i feel much better working up slow making sure everything is ready to take the strain.How are you able to avoid injury how many warm up sets do you do?Are you just counting(work) sets and not the warm ups? Do you have any other links to this form of working out?

[Stonecold54]

Originally posted by AlmostThere
Stonecold
I know it must work lots of people do it but how you can totally exhaust all the fibers with only one set per exercise is greek to me. Besides that id be scared to do my first and only set of bench presses with 365 i feel much better working up slow making sure everything is ready to take the strain.How are you able to avoid injury how many warm up sets do you do?Are you just counting(work) sets and not the warm ups? Do you have any other links to this form of working out?

those are all good questions. #1-who says you need to exhaust ALL the fibers in a workout? all you are trying to do is to stimulate growth. so where is it written that you must exhaust all the fibers and they regain almost 80% of their anaerobic capacity with in 5 seconds of when the set is complete. so its actually impossible to exhaust all the fibers. not getting injured is easy move slow and with perfect form. that is a misconception in lifting. heavy weight doesn't injure people sloppy form does and explosive lifting does. say I was to try and do bent over barbell rows with more weight than I should. If I keep perfect form and don't use an explosive movement then the weight shouldn't move and hence I cannot get injured from a non-moving weight. also on a normal set my cadence is slow enough where I get a great warmup on the first few reps of my set so when I get to the end of the set I am ready to put my all into it (while still keeping perfect form and a slow cadence). There are many varieties of High-Intensity lifting. THe one I posted is the one I follow and I can't vouch for others who apply it too.

[Chadd77]

Are both of you on a cycle right now? If so, what do both of your cycles consist of? And when did you start?

[Curls4dGirls]

Originally posted by Chadd77
Are both of you on a cycle right now? If so, what do both of your cycles consist of? And when did you start?

Haven't been "on" since august. Still tweaking my next stack, which I'll post as soon as I finalize. I plan on starting the cycle on Nov. 8th.

[Stonecold54]

I was on a bit of test and tren the last few weeks but I haven't taken a shot in a while. I am going to change my cycle to 1000mg and 1000mg of eq a week starting tomorrow. Also got my first kit of GH today so I will be starting that as well :D.

[Curls4dGirls]

Originally posted by stonecold54
I was on a bit of test and tren the last few weeks but I haven't taken a shot in a while. I am going to change my cycle to 1000mg and 1000mg of eq a week starting tomorrow. Also got my first kit of GH today so I will be starting that as well :D.

:o

whoa.

What happened to the tren?

[Stonecold54]

Originally posted by Curls4dGirls
:o

whoa.

What happened to the tren?

well I realized today that I have been on it for almost 5 weeks and I feel like my immune system is a bit depressed from it. so I want to take a break from it.

[Curls4dGirls]

Originally posted by stonecold54
well I realized today that I have been on it for almost 5 weeks and I feel like my immune system is a bit depressed from it. so I want to take a break from it.

well, a gram of test and a gram of EQ is going to be tough to beat. I'll have to make it up on the diet.

[AlmostThere]

Originally posted by Curls4dGirls
well, a gram of test and a gram of EQ is going to be tough to beat. I'll have to make it up on the diet.

You forgot about the GH.Cant forget the GH.

Man your not gonna be able to make up that with diet unless stonecold goes on a fritos and mountain dew diet your screwed my man.
Admitting when your beaten is a sign of character man its ok you were just outclassed

[Stonecold54]

well all that gear might not make me where I want. its going to be up to my diet and how well I can stick to it. I have to get my shit together to beat this pansy. LOL

[Curls4dGirls]

Originally posted by AlmostThere
You forgot about the GH.Cant forget the GH.

Man your not gonna be able to make up that with diet unless stonecold goes on a fritos and mountain dew diet your screwed my man.
Admitting when your beaten is a sign of character man its ok you were just outclassed

Well, allow me to retort.

#1 - please see the 12th post of this thread re: stone's thread http://www.superiormuscle.com/vbull...&threadid=20082

#2 - I will admit I'm beaten if I indeed get beat. It's definitely going to be tough. However, we haven't even started yet, and you would already throw in the towel. Yeah, that's a sign of character :ghey:

#3 - Not sure how much of a factor the growth will be over such a short time period (4 months)

#4 - GFY

[Curls4dGirls]

Originally posted by stonecold54
its going to be up to my diet and how well I can stick to it.

:agree: