Papa G's Routine

[Papa G]

I've been lifting for a few years but most of them for some performance improvement. I can only say I got into bodybuilding at the end of this fall when I finished my collegiate soccer career and since then I have been tearing some weight (lightweight compared to some of you, big deal) I put on 20lbs and here is my routine at the moment. Feel free to tear it apart or just suggest anything you think might be helpful..

Split:

Tuesday: Back/Triceps
Wed: Legs
Thursday: Chest/Biceps
Friday: Shoulders/Abs
Saturday: Legs

I stick with heavy compound movements to get the most fiber activation and try to put on some good muscle. I'm hitting legs twice cause they are genetically poop upon and usually look small compared to the rest.

I'll update each day on how my work out went with all the exercises and weight I chose.. peace

 

[PrinceVegeta]

Welcome to MM and the log section G!

Only thing i would change is the order of days, i would put leg day in shoulder day and vice versa, shoudlers get pretty worn out on a chest session so they will not be 100% on shoulder day, this way they can get some rest and you can go at them harder!!

Train Hard! headbang:

 

[Papa G]

Yea I could probably do that, I was trying to give my legs some more rest before I hit them again but I'm usually recovered by Friday so I'll give it a try and see how it feels. Thanks man

 

[Samoan-Z]

Can't wait to see the log updates man, I'll be watching you.

 

[Lionheart]

Welcome to the log section buddy.Stay active with this.

 

[The Creator]

yeah papa g yeah dawg!

 

[Papa G]

Today's Back/Triceps workout:

BB Bent Over Rows
10x135lbs
8x185
8x185

Single Arm DB Bent Over Rows
10x85lbs
8x100
8x100
8x100

Pull Ups
10 - 8 - 6

Machine Seated Row (I need to check the weight for the numbered plates)
12x 13(stack)
12x 13

Lat Pull-Down (I'll check weight on it too)
10x 9
10x 9

E-Z Bar Declined Triceps Extensions
10x 75lbs
8x 95
8x 95
7x 85

Cable Triceps Extensions (rope)
10x 9
10x 9

DB Overhead Triceps Extensions
8x 50lbs
8x 55lbs

DB Supine Triceps Extensions
8x 25lbs
8x 25lbs

That was it for today.. It took me a little short of one hour to do everything and I got a gigantic pump from it today. My BB bent over rolls are very light, I hate them so I tried to get them done with great form and very good clean reps.. then I hit the DB single arm ones hard but we don't have any heavier DBs at our gym. Tomorrow I get my legs destroyed and I'll post it as soon as I am done.

 

[jnutz19]

nice session bro!!

ummmm im pretty sure that they are "bent over ROWS" not rolls lulz

 

[Papa G]

haha I messed all those up huh!? Well I'm another one of them foreigners trying to speak some English so cut me some slack here man..

 

[jnutz19]

haha I messed all those up huh!? Well I'm another one of them foreigners trying to speak some English so cut me some slack here man..

its cool. i was just messing with you. yea there are alot of those foreigners trying to speak english lulz

 

[The Creator]

Not bad G! Pack on the mass brother!

 

[Samoan-Z]

Nice job bro, have you treid the underhanded rows they get a different feel for it.

 

[Hypocrisy86]

woaah a new log YESS
glad to see you posting man!,
also great session there,

 

[PrinceVegeta]

Nice session man!

 

[Papa G]

Nice job bro, have you treid the underhanded rows they get a different feel for it.

Yea that is how I do them, maybe I should try the overhand grip and see how it feels. My back is developing alright and I'll try to get some pics in here soon.

Thanks for the support from everyone! Today I'll put on the Leg madness..

 

[Hane]

Great to see that Im not the only new logger here!
Nice session there aswell

 

[Papa G]

Here we go! Big leg day today, pumped a personal best today and that pumped me up for the whole rest of the session. I didn't put my stats here in the beginning so I will do so right now:
Height: 5'10
Weight: 170lbs
I guess that's all that we need right now.. anyways here is today's session:

SQUATS:
2x 8x135lbs warm up
8x225
7x275
4x295
6x275

Dead Lifts: -I was a little worn out from squats so I went light
10x135warm up
8x185
8x185
6x195

Leg Press:
10x400lbs
10x490
8x535
8x535

Seated Leg Flexions: little stacked weights, forgot to check their weight again...
12x13
12x16
12x16

Seated calf raises: good contraction, no bouncing BS.. slooow eccentric!
10x140lbs
10x140
10x140

Standing Smith Machine calf raises: -slow eccentric, pause at the bottom.. they burned like hell!
12x225lbs
12x275
12x275
10x275

Leg extensions: single leg, light to cool down a little
12x6

That was it for today.. I was pretty pumped afterwards, the 295lbs squats were a personal best and I am feeling it on my ass already. Tomorrow I got some chest and biceps to tear and I will post it shortly after I'm back from the gym!

Peace!

 

[The Creator]

Well done brother! Keep up the work. Remember you are a LION!!!!!!!

 

[DriDDeRz]

Strong & solid leg workout buddy, keep training hard mate
i prolly throw those deadlifts with a back workout session, that way your've got another big core exercise on a different day instead of two of them in 1 session

 

[Samoan-Z]

Good job bro congrats on the personal best, strong lookign session wait wtf....

Dead Lifts: -I was a little worn out from squats so I went light

I ever hear that agian I will scoop out your face with a 5 lbs. DB

God Bless.