Cedric McMillan Updates Official Thread - Page 7
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  1. #109
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    re: Cedric McMillan Updates - Official Thread

    CEDRIC TRAINING BODY PT1 MARCH ISSUE 1

    Big Mac Attack Part I - From the March Issue of MD


    Big Mac Attack! • Part I

    New York Pro ChampionCedric McMillan Trains Shoulders, Back and Legs

    Cedric “Big Mac” McMillan has one of the best X-frames in the business and one of the most classic physiques seen in years— with a combination of height and sweeping, round muscle bellies that swell of impossibly small joints. This active duty U.S. Army soldier, husband and father busted his hump in the gym to win this year’s New York Pro. In Part I of this exclusive online training feature, Cedric tells us how he improved key areas like shoulders, back and legs, all while maintaining a waistline you would expect on a man of 165 pounds— not 270 like Big Mac is onstage.


    CEDRICTRAININGBODYPT2MARCHISSUEINS3 1

    Back Routine

    1. Pulldowns or Pull-ups, 3 sets of 20-12
    2. Seated Cable Rows or Barbell Rows, 3 sets of 12
    3. Left Lat One-arm Seated Incline Cable Pulldowns, 2 or 3 sets of 20-12 (my left side is a bit smaller than my right, so I do these every other workout). I got this idea from someone on the Internet. Yo’, if you read this and you know who you are, thanks for the idea! Put an incline bench in front of a high pulley with the back of the bench toward the pulley. Use a ring to grip with the weak arm. Sit on the bench. The pulley should pull your arm up and toward the back. Then you execute a variation of a one-arm pulldown.
















    Shoulder Routine*

    CEDRICTRAININGBODYPT2MARCHISSUEINS2 11. Side Lateral Raises, 3 sets of about 30 reps using a weight that has to be “rest-paused” in this manner— 12-18, 5, 5, 3, 3, 1, 1 reps. Sometimes I use a weight that has to be rest-paused more than what I listed, in order to get around 30 reps.
    2. Steering Wheels (created by Rich Gaspari), 2 sets of 25-40 reps (I do 20 reps to each side, which makes 40 reps). A 45-pound plate is held with arms down and hands on either side. As it’s raised, the plate is rotated 90 degrees, so in the top position (arms parallel to the floor) one hand is on top and the other is on the bottom. The direction of rotation (left hand on top or right hand on top) is alternated with each rep.
    3. Dumbbell Presses, 2 set triple drop sets of 12 reps each.
    4. Dumbbell Partial Side Lateral Raises, 2 sets of 35 (rest-paused if needed)— remember this is a very partial movement, like 4-6 inches, and remember to squeeze each rep for a split second.
    5. Rear Delt Dumbbell Swings, 1 set of 60. Lying on an incline bench, grab two heavy dumbbells and do 60 reps like a swing from the start position to about 12 inches outward.
    6. Rear Delt Dumbbell Partial Raises, 1 set of 30.

    7. Rear Delt Dumbbell Raises, 1 set of 10, squeezing each contraction

    *Thanks to “youngitalianstallion” from the MD Forums for this workout!













    CEDRICTRAININGBODYPT2MARCHISSUEINS4 1


    Leg Routine

    Quads

    3 Giants Sets of:
    Leg Extensions, 12-20 reps to failure.
    Leg Press, 12-20 reps to failure.
    Walking Lunges, 40 steps (no additional weight— this allows me to do the reps slow, and focus on the quads).
    • Then, 1 final set of about 20 reps of Leg Extensions at the end.

    Hams

    1. Seated Leg Curls, Stiff-leg Deadlifts, superset 3 sets of 12 reps.
    2. Single-Leg, Lying Leg Curls, 2 sets of 20.
    Training Split*

    1. ShouldersCEDRICTRAININGBODYPT2MARCHISSUEINS5 1
    2. Quads
    3. Back/traps
    4. Chest
    5. Arms
    6. Hams

    Calves are done every third day.


    *I will plug my rest days in whenever I felt like I needed it— say, for example, I wasn’t able to sleep or eat properly due to work demands.






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  2. #110
    Elvira turns me on bodybuilding reputation bodybuilding reputation Natzo's Avatar
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    re: Cedric McMillan Updates - Official Thread



    JUst two words for this.

    Mr. Olympia


    sigpic74948 1

    Natzo's LOG - Check my workouts!ASC 09 Top 5 pick Champion'10 MM fantasy Football league Champion


  3. #111
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    re: Cedric McMillan Updates - Official Thread




    Last edited by tkD; 02-23-2013 at 04:44 PM.
    Just one Dick's opinion!


    [JUNE 09|MOTM]


  4. #112
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    re: Cedric McMillan Updates - Official Thread

    Cedric's shirts:


    554116 482019978513037 1395793776 n 1




  5. #113
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    re: Cedric McMillan Updates - Official Thread

    ^^The One to become Mr Olympia




  6. #114
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    re: Cedric McMillan Updates - Official Thread

    cedric trains arms and gets a massage 13 days out

    [youtube]WK_DcFEDyxo[/youtube]


    "the reason why i do all that, put my body through all that is 'cause i love it!"- The GOAT

    "Out of suffering have emerged the strongest souls; the most massive characters are seared with scars."- Khalil Gibran

    "there is no substitute for victory."- Douglas MacArthur

    "When you're out there partying, horsing around...someone out there at the same time is working hard. Someone is getting smarter, and someone is winning."- Arnold


  7. #115
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    re: Cedric McMillan Updates - Official Thread

    i dun goofed lol. here's the link.




  8. #116
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    re: Cedric McMillan Updates - Official Thread

    ^^ Awesome! Thanks for posting brah!




  9. #117
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    Cedric McMillan - leg training like a beast!

    Cedric's leg day! This is what it looks like. And the cardio? lol people would creep out if they would see a monster like this on the road.

    Check out Cedric's leg workout 12 days out from the 2013 Arnold Classic!



    Here is the Cedrick Mcmillan Pro bodybuilding page where you will find the Cedrick Mcmillan bodybuilding bio and profile.

    #Cedric McMillan


    Last edited by TalkAdmin; 04-13-2018 at 01:26 PM.


  10. #118
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    Re: Article: Cedric McMillan - leg training like a beast!

    nice!




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    "Like a beast", really? That's barely mediocre! He matches, in fact in some regards surpasses Ronnie in the genes area but I wish he had 1/10th the drive and dedication of Ronnie!


    Last edited by pakiman; 02-25-2013 at 01:40 PM.


  12. #120
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    Re: Article: Cedric McMillan - leg training like a beast!

    ^ I was referring more for his cardio style.




  13. #121
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    A lot of newbees will see this and think "wow thats what i need to do to get legs like that" assuming no more, no less. I felt like that was very much not like a beast. At the end of the day, those cardioesque exercises are just not as effective as real bodybuilding. His legs dont match those in the top 3 currently and i dont feel like he is training them hard enough to match the top 3.




  14. #122
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    Re: Article: Cedric McMillan - leg training like a beast!

    ^ lol what's with all this "he's got to do this and that to be really hardcore" mentality in here? He's doing what works for him, and yes, I've tried his leg training workout since November 2009, with the triple superset: leg extension-leg press-walking lunges, and yeah my quad size improved a lot. And I feel much better than before when I was doing heavy squats, my back feels better, and since then I've continued to train like this.

    I'm sure we'll see a better Cedric every time he will compete. And he will be a Mr O in the near future, beating the top 3 you've mentioned. Maybe now he doesn't have those legs you would like to see on him, but the top 3 don't have his shape, back, and the classic look. What he really needs is the conditioning imo.




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    re: Cedric McMillan Updates - Official Thread

    [FONT=courier new] Columbus snapshots! [/FONT]






  16. #124
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    re: Cedric McMillan Updates - Official Thread

    ^^ Awesome! Thanks COACH! Repped!



    an update pic of Cedric McMillan, doing abs during lunch, as he captioned on FB:

    537631 489753107739724 2041989605 n 1




  17. #125
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    re: Cedric McMillan Updates - Official Thread

    another Cedric McMillan video





  18. #126
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    re: Cedric McMillan Updates - Official Thread

    Man he is growing, Good controlled form in his workouts too, great.






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