Post your workout routine

[littledan]

I do muay thai and hockey on a variable schedule. for my lifts im on a 4 day rotation with 10 min cardio warmup on each day

Day 1 : Chest / Biceps
Decline Barbell Press 2x10 warmup 1x8 work
Incline Dumbbell Press 1x10 warmup 1x8 work
Flyes 1x10 warmup 1x8 work

Concentration curl 1x10 warmup 1x8 work
Flat bar curls 1x8 work

Day 2 : Back
Overhead pulldown machine 2x10 warmup 1x8 work
Close grip pulldown 1x10 warmup 1x8 work
Wide grip row 1x10 warmup 1x8 work
Reverse grip row 1x10 warmup 1x8 work
Deadlift 1x10 warmup 2x8 work

Day 3 : Shoulders / Triceps
Seated military press 2x10 warmup 1x8 work
Lateral raises 1x10 warmup 1x8 work
reverse peck deck 1x10 warmup 1x8 work
low cable pull 1x10 warmup 1x8 work

Rope pulldowns 2x12 warmup 1x10 work
Dips or cable reverse grip pulldown 1x10 warmup 1x8 work

Day 4 : Legs
Leg extension 2x12 warmup 1x10 work
Leg press 2x12 warmup 1x10 work
Hack squat 1x12 warmup 1x10 work
Hamstring curls 1x12 warmup 1x10 work
Calf press 3x12 work
Seated calf raise 2x12 work

Pretty much dorain yates beginner program for size

[austic]

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

[know1edge]

Sunday: Biceps
Monday: Chest
Tuesday: Biceps
Wednesday: Chest
Thursday: Biceps
Friday: Chest
Saturday: Chest & Biceps

[austic]

“Barbara”
5 rounds for time(s):
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3:00

This one almost made me puke. A fun one if anyone is looking to see how fit you are.

[scboss]

Originally posted by austic
“Barbara”
5 rounds for time(s):
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3:00

This one almost made me puke. A fun one if anyone is looking to see how fit you are.

Do you train at a crossfit gym or do you do this on your own? :barf: hahaha

[austic]

Crossfit Calgary, and on my own at westside
My weekly routine is normally a few days of crossfit, one strength day at westside and starting this week an olympic lift tech class on sundays....

But I must say that workout hits like a brick, I had to wait 15 mins after till i was good enough to drive home.

[A790]

Originally posted by chibwack
M
Incline Press
Bench Press
Cable Chest Press
Cable Crossover
DB Military Press
Delt. Raises
Cable Overhead Tri Extensions
Skull Crushers
Dips

T
Squats
Deadlifts
Seated Calf Raises
Decline Weighted Sit Ups
Weighted Leg Raises
Back Raise
Bent Over Row
Shrugs
Face Pull
Lat Pulldown
Zottman Curls

R
Military Press
Bent over Pulley Laterals
Delt Raises
DB Military Press
Narrow grip Bench PRess
Skullcrushers
Dips
Cable Crossover
Incline DB Press
DB Press

F
Back raise
Inverted row
Shrugs
Lat pulldown
Bent over row
Scapula pulldown
Decline weighted situps
Weighted leg raises
Zottman curls
Squats
Deadlifts
Standing calf raises

Works out to about 2 hrs in the gym, but by the end of each one I'm exhausted. I aim for 5x5 generally, but some of them (ie curls) are more like 3x8 give or take.

My main goal is to get a decent chest and shoulders (right now I'm just boney up top). It looks terrible since I've also got a beer belly, should I tweak something to optimize shedding the belly with bulking the upper body? If I had to quantify my goals, I'd like to bench 150 lbs 5x8, and weigh 175ish (currently 205) or lose 4 inches off my stomach.

I absolutely hate running (so boring...) but am thinking about doing the couch 5k in mornings before work, even if that means getting up at 4:30.
Dude this routine is awful... you are way over-training yourself.

[austic]

Another fun day where i could go in and do my own thing
A) 35-25-15-5 Reps for time of a
225lb dead lift and toes to bar couplet
This one really smoked my grip
B) 5 rounds for time of
row 500
15 reps bench at 135

[austic]

Oly Training day.

Liked this one

Learning to Jerk under Stress

Dont let go of the bar till the jerk is completed

Power Clean
Squat Clean
3 Front Squats
Push or Split Jerk

Start at a light weight for you and go up 10lbs each round till you cannot hit the jerk....
Started at 135
Failed at 205

[Mogg]

Anyone tried PHAT (Power Hypertrophy Adaptive Training) routines? I am looking for a new 4-5 day split and this routine looks awesome but I do not know if i am at a point where I am ready to start this intense routine.My current lifts are roughly ( some calculated and not actual 1 rep)
bench 230
squat 235
deadlift 305

This routine looks ideal to me becuase it hits both heavy weights for strength and higher reps for growth. I also love the idea of working all the major groups twice a week.
Any input?
also a link for those who do not know what i am talking about ( http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html )

[ajooo]

Sunday: Chest
Flat Bench Press
Decline Bench (Dips on certain days)
Dumbbell bench press
Incline Dumbbell flys
Some Cables

Tuesday: Bi/Back
Deadlifts
Pullups
Barbell Rows
Lat Pulldown
Preacher Bench
Cables

Thursday: Chest/Shoulders/Tris
Incline Bench Press
Close Grip Bench Press
Military Shoulder Press
military dumbbbell press
Incline Dumbbell press
skull crushers

Saturday: Legs
Squat
Lunges
Leg Extensions
Leg Curls
Calf workout (depends on what machines are available/barbell)

let me know what you guys think

[A790]

I've been seeing good results on an opposite-split style workout.

Back:
Deads 2wu, 3x8,9,10
Pull ups 3x8-12
Bent row OR T-bar Row 4x8
Seated cable row 3x8
Back extension 3x8

Legs:
Squats 2wu, 3x6,7,8
Lunges 3x8
Lying leg curl 3x6
Leg extension 3x8
Calf raise 4x10

Chest + Biceps:
Flat bench 2wu, 3x9,10,11
Barbell curl 3x10
Incline dumbbell press 4x8
Incline isolation curl 3x10
Cable flies 3x8
Hammer curl 3x8

Shoulders + triceps
Seated overhead press 2wu, 3x8,9,10
Dips 3x14
Seated dumbbell shoulder press 3x8
Tricep pushdown 3x10
Dumbbell shrugs 3x10
Seated dumbbell skull crushers 3x10
Reverse tricep pulldown 2x8

[austic]

Merry Christmas to all you fit people and those looking to get fit.
Today was a nice little one at home before the fun began

2 rounds:

A. AMRAP (As Many Reps As Possible) Unbroken Sit ups in 1 set

B. AMRAP Unbroken Push Ups in 1 set

C. AMSAP (As Many Seconds As Possible) Handstand Hold

Rest 1:00

[A790]

Hit the 1,000lb club yesterday! Rested a week, then did all three big lifts to see what I'd do.

Squat 315 x 3
Dead 425 x 4
Bench 320 x 2

1,060lbs moved. Pretty happy :D

[bigbadboss101]

Originally posted by A790
Hit the 1,000lb club yesterday! Rested a week, then did all three big lifts to see what I'd do.

Squat 315 x 3
Dead 425 x 4
Bench 320 x 2

1,060lbs moved. Pretty happy :D

Damn, that is awesome! Your bench is quite strong. Not too often you see one benches amount so close to squat and bench. Great gains.

[scboss]

Originally posted by A790
Hit the 1,000lb club yesterday! Rested a week, then did all three big lifts to see what I'd do.

Squat 315 x 3
Dead 425 x 4
Bench 320 x 2

1,060lbs moved. Pretty happy :D

If you calculate your 1 rep maxes off of those numbers your at
squat 356
dead 487
bench 331

sick numbers man! Do you deadlift with a over/under grip or hook grip?

[A790]

Originally posted by bigbadboss101


Damn, that is awesome! Your bench is quite strong. Not too often you see one benches amount so close to squat and bench. Great gains.
Squats are definitely my weakest lift. I used to train them really hard but I started to notice some changes in my knees and decided to dial it back a bit before I injured myself.

I have had issues with my shoulders in the past, but changes to how I bench and the rep schemes I follow have alleviated most of that. My working weight for bench is usually in the low-mid 200's (225 - 250ish) depending on how I'm feeling.

Originally posted by warcaster


If you calculate your 1 rep maxes off of those numbers your at
squat 356
dead 487
bench 331

sick numbers man! Do you deadlift with a over/under grip or hook grip?
I use over/under. Tried hook grip, really didn't like it. I don't use straps, but I do wear light gloves when I lift.

[austic]

I am very Jealous of your Bench
I am very close to the club
Tried this yesterday

Dead 425x1
Squat 315X1
Bench 255x1

Total 995....FML

Dead with Hook grip. Should have pushed the squat harder but i did them in this order and had no clue i would be short 5lbs

I dont really bench anymore as i have been working on my Olympic lifts.

[stevelou]

Monday I did

Bodyweight Deads at 225#, push-ups, Pull-ups at 10,9,8,7,6,5,4,3,2,1. Took about 16:05 I think

Yesterday I did 4 Rounds 15 Snatch @95, 15 sit-ups, 15 20lb wall ball shots @ 9', and 50 Double unders took 20 min flat.

Might go for Cf Total on the weekend.

[austic]

Tuesday for me was
Work Gym
Squats 5x up to 255
40 Atomic Push ups on the TRX
Then at CFC
2000M row 7:16 I feel like if I paced myself a little better I could have done a sub 7 but new goal for next time.

[CLiVE]

This week:

2 bike, 2 run, 2 swim, 2 weight workouts each week.
Tues weight session is a full body mostly dumbbell workout. Friday is a bodyweight workout (bodyweight 1000 or similar)

M - Rest
T - Morning: Weights (full body - cable/db), Evening: 2h:20m Bike
W - 42 min swim
TH - 1h 10m run
F - Weights - bodyweight workout
S - 1h:15 bike / 42m Run
S - 1h:10m swim

:dunno:

[stevelou]

BruceOd and I did CF total today. That's 3 reps of 1 for back squat, deads, and standing press

Bruce's numbers were squat 245, deads - 295, and press 135

Mine were squat 355, deads 405, and press was 145

We played around with clean and jerks after Bruce managed a 165 I cleaned 235 but couldn't get under it for the jerk. Not a bad day

[austic]

15 rounds for time
15 box jumps 24″
12 push press 115lbs
9 toes to bars
1 min rest
Sucked big time
:thumbsdow

[trollolhah]

My routine below is Steeve Reeve's full-body workout with Christopher Mason's "gain 30lbs bench press in 30days". I did Monday today, took 2hours and feels good to feel the pump

Monday: 1.5-2hours
/ Bench press 155X3X3
- Bent-over Row
- Barbell curl
- Standing Triceps
- Parallel Squat
- Deadlift
+ Triceps Pushdowns 1x10
+ Dumbbell Bench Press
+ Ab Crunch 2x10, till failure

Tuesday: 1-1.5 hours
- Cardio

Wednesday: 1.5-2hours
- Alternating Dumbbell Military Press
- Alternating Dumbbell Curl
- Lying Triceps Extension
- Pull-up
- Dips
- Front Squat
- Hanging Leg Raise
+ Triceps Pushdown 1x10
+ Bench Press 180x2x3
+ Ab Crunch 2x10, till failure

Thursday: 1-1.5hours
- Cardio

Friday: 1.5-2hours
- Incline Press
- Upright Row
- One-Arm Dumbbell Row
- Concentration Curl
- Sitting Triceps
- Deadlift
+ Incline Dumbbell Press
+ Triceps Pushdown 1x10
+ Bench Press 200X2X2
+ Ab Crunch 2X10, till failure

[elite]

Originally posted by trollolhah
My routine below is Steeve Reeve's full-body workout with Christopher Mason's "gain 30lbs bench press in 30days". I did Monday today, took 2hours and feels good to feel the pump

Monday: 1.5-2hours
/ Bench press 155X3X3
- Bent-over Row
- Barbell curl
- Standing Triceps
- Parallel Squat
- Deadlift
+ Triceps Pushdowns 1x10
+ Dumbbell Bench Press
+ Ab Crunch 2x10, till failure

Tuesday: 1-1.5 hours
- Cardio

Wednesday: 1.5-2hours
- Alternating Dumbbell Military Press
- Alternating Dumbbell Curl
- Lying Triceps Extension
- Pull-up
- Dips
- Front Squat
- Hanging Leg Raise
+ Triceps Pushdown 1x10
+ Bench Press 180x2x3
+ Ab Crunch 2x10, till failure

Thursday: 1-1.5hours
- Cardio

Friday: 1.5-2hours
- Incline Press
- Upright Row
- One-Arm Dumbbell Row
- Concentration Curl
- Sitting Triceps
- Deadlift
+ Incline Dumbbell Press
+ Triceps Pushdown 1x10
+ Bench Press 200X2X2
+ Ab Crunch 2X10, till failure

Any indo regarding sets and whatnot. Seems quite long but wouldn't mind giving it a shot.

[swak]

Originally posted by know1edge
Sunday: Biceps
Monday: Chest
Tuesday: Biceps
Wednesday: Chest
Thursday: Biceps
Friday: Chest
Saturday: Chest & Biceps

... i see what you did there
:guns:

[trollolhah]

Originally posted by elite


Any indo regarding sets and whatnot. Seems quite long but wouldn't mind giving it a shot.

The routine is incorporation of Steeve Reeve's full body workout and Christopher Mason's "gain 30lbs in 30days".

Read about Steve Reeves: http://www.bodybuilding.com/fun/mahler109.htm

In Reeves, Each exercise is to be performed with 3 sets, with rest between each set/exercise.

I made some modifications:
Monday: Bench Press, Bent-over row, Barbell curl, standingtriceps, parallel squat, deadlift

Tues: Rest

Wednesday: Alternating DB military press, alternating DB curls, triceps extension, pull-up, dips, front squat, hanging leg raise

Thursday: Rest

Friday: Incline Press, upright row, one-arm DB row, concentration curl, lying triceps extension, deadlift, DB lunge, situp

-------------------------------------------------
Christopher Mason's routine for "gain 30lbs in 30days bench press"

Read about routine: http://www.wannabebig.com/forums/showthread.php?113583-Up-Your-Bench-Press-30lbs-in-30-days!

In mason's, bench pressing occurs every second day with rest in between workouts, Mon-Wed-Fri, same with Reeve's pattern. Routine includes benching every workout day, Mon-Wed-Fri, based on 1RM percentage 65%-75%85%, at 3sets3reps-2sets3reps-2sets-2reps respectively. First week is percent based from 1RM, then on second week you add 10lbs to your previous weights, you can read more clearly from the PDF in the link above.

Additions to the above Reeve's routine:
Monday: Bench Press 65%x3x3 , DB bench press, 1x30 Triceps pushdowns, ab crunch 2x10 then till failure

Wednesday: Bench Press 75%x2x3, 1x30 Triceps pushdowns, ab crunch 2x10 then till failure

Friday: Bench Press 85%x2x2, 1x30 Triceps pushdowns, ab crunch 2x10 then till failure

For bench pressing, instead of starting at 65% of my 1RM 225lb, i added 10lbs at start
Supposed first week Mon-Wed-Fri: 145-170-190
Actual first week: 155-180-200
Second week +10: 165-190-210
Third week +10: 175-200-220
Fourth week +10: 185-210-230

---------------
This is an experimental fusion of 2 different routines where the idea of achieving Reeve's ideal body proportions is incorporated with gaining 30lbs bench press in the 30day period, where workouts are on the same day with rest in between. I don't know if anyone else has tried it.

Some background: I have already started using Steeve Reeve's program for a month now, quite interesting to switch from separating muscle group workouts by day to full-body workout.

Yesterday I did as listed:
/ Bench press 155X3X3
- Bent-over Row
- Barbell curl
- Standing Triceps
- Parallel Squat
- Deadlift
+ Triceps Pushdowns 1x10
+ Dumbbell Bench Press
+ Ab Crunch 2x10, till failure

It sure did take 2 hours.

Pre-workout 1-scoop Xpand no-caffiene
Post-workout 2-scoops whey isolate protein

rest day: MP amino

diet: 1200-1500
weight: 175lbs
height 5-6

-------

TL;DR 3sets for all exercises, reps dependent on exercise. Bench varies based on workout day. :rofl:

[elite]

Originally posted by trollolhah
**SNIP**

Sweet I will definitely check out those links. I was at work and didn't feel like doing a search on my phone. I am currently on a modified dorian yates blood and guts routine. I love the intensity and the gains I have gotten but am always looking for other good routines.

[austic]

really enjoyed this one
5 rounds for time:
15 Push ups with hand release
15 Pull-ups
15 Squat Cleans - 135#

[elite]

looking for a new routine that really incorporates drops/super/mega sets in it. Any suggestions?

[woodywoodford]

No real science behind this, it just kind of evolved from my favorite exercises and trying to kill my muscles, and when I started taking too long at the gym I broke it out into two days.

All exercises, 5 sets of 5

Day 1 - Chest/Shoulders
Bench Press
DB Press
Incline DB Press
Lat Raises
Front Raises
Chest Press (Machine)
BB Military Press

Day 2 - Arms
Hammer Curls
Cable Pushdowns
DB Curls
BB Curls
Dips

Day 3 - Off

Repeat. The goal is to eventually add legs/abs and/or back on that third day, but I'll probably need to reevaluate at that point as that'll be 7 days a week at the gym. Then after that, start running in the morning each day before work. I hate running though so that might never happen lol.

Also, I need more tricep exercises.... pushdowns and dips aren't cutting it.

[austic]

Chest and Arms 4X a week?

http://cdn-usa.gagbay.com/2012/07/dont_skip_leg_day-116998.jpg

[ArjayAquino]

Originally posted by swak


... i see what you did there
:guns:


no pecks no sex
no curls no gurls

[zipdoa]

I don't get the logic behind having a primary arm day.. they get worked doing major push/pull movements, and then you can exhaust them at the end of the workout with a couple different movements. I would never go to the gym and just pump my biceps and triceps... but maybe that's just me.

[Tej.S]

^ Nope, not just you haha. I think it's usually the people that are starting out or haven't been lifting for a long time(< 2 years) that dedicate a whole workout solely for arms.

[ArjayAquino]

I started a 5x5 workout in september.

Workout A -
- Squats - 5x5
- Bench Press - 5x5
- Bent Over barbell row - 5x5

Workout B -
- Squats - 5x5
- Deadlifts - 1x5 (you can do 4 sets of warmups that build up to the final set)
- Overhead barbell press - 5x5

each workout should also include:
- Helper exercises - 3x8 (choose at least 2 of these: chin up, pull ups, dips, close-grip bench, calve raises)
- Abs

I do Monday, Wednesday, Friday and alternate between workout A and B.

Increasing the weight regularly is key to this workout. For squats increase every week. For the alternating core workouts, increase after doing 2 days of the same weight.
For squats/deadlifts increase the weight by 5lbs. 2.5lbs for upper body.

Since you are increasing weight regularly you need to start pretty low so you don't plateau too early. Once you plateau there is a deloading phase, and after deloading twice you move to a 3x5, then to a 1x5 workout. Deloading twice before switching. After deloading twice from 1x5 you move to the Madcow 5x5 workout. Fun times!

[woodywoodford]

Originally posted by Tej.S
^ Nope, not just you haha. I think it's usually the people that are starting out or haven't been lifting for a long time(&lt; 2 years) that dedicate a whole workout solely for arms.

Yeah that's pretty much me lol. I'm finally getting balanced out a bit, but I've always had bigger legs and a scrawny upper hence this emphasis. My lack of upper body strength was (and still kind of is) disturbing...ie. I couldn't do 5 reps of the bar when I did my first bench press

[BeyondNewB]

What are your thoughts on this workout.

Monday
3-4Sets Shoulder Press + Side Raises + Front Raises (Superset)
Bicep curls
8 Sets Bench press (I find I get best results from this),
3 setsupright row, bicep curl and wide grip pull downs
Dips for chest reverse grip shoulder press (focus on side delts) close grip pull downs revers grip (super set)

Tues- Rest

Wed - Same workout as Monday

Thur - Rest

Fri - HIIT Cardio/ Play Rec Hockey

Saturday - Squats 8 Sets of 8 (or untill failure)
HIIT Cradio

Sunday Rest


Pretty much working out 2-3 Days a week. I try not to rest inbetween sets

[zipdoa]

Originally posted by BeyondNewB
What are your thoughts on this workout.

Monday
3-4Sets Shoulder Press + Side Raises + Front Raises (Superset)
Bicep curls
8 Sets Bench press (I find I get best results from this),
3 setsupright row, bicep curl and wide grip pull downs
Dips for chest reverse grip shoulder press (focus on side delts) close grip pull downs revers grip (super set)

Tues- Rest

Wed - Same workout as Monday

Thur - Rest

Fri - HIIT Cardio/ Play Rec Hockey

Saturday - Squats 8 Sets of 8 (or untill failure)
HIIT Cradio

Sunday Rest


Pretty much working out 2-3 Days a week. I try not to rest inbetween sets

Garbage. Too lazy to break down why that's an extremely flawed routine, so if you want to improve and get better results, follow SS, 5x5 or even Zyzz's routine off SimplyShredded.

[J.M.]

Originally posted by zipdoa

Zyzz's routine off SimplyShredded.

+1

I'm on this routine, modified it a bit though.

[Tej.S]

Originally posted by woodywoodford


Yeah that's pretty much me lol. I'm finally getting balanced out a bit, but I've always had bigger legs and a scrawny upper hence this emphasis. My lack of upper body strength was (and still kind of is) disturbing...ie. I couldn't do 5 reps of the bar when I did my first bench press

Haha at least you had wheels to start off with! After lifting for a few years, I've come to realize how much more value/importance my squat/DL hold for me rather than my bench lol. It's so fucking sad to see all these big guys at my gym who are obviously enhanced, that bench more than they can squat, IF they ever squat that is. Seeing a truly balanced athlete or lifter is so rare lol.

[89coupe]

Originally posted by zipdoa
I don't get the logic behind having a primary arm day.. they get worked doing major push/pull movements, and then you can exhaust them at the end of the workout with a couple different movements. I would never go to the gym and just pump my biceps and triceps... but maybe that's just me.

I dedicate an entire workout for my tri's

:dunno:

[Tej.S]

Originally posted by 89coupe


I dedicate an entire workout for my tri's

:dunno:

How and why? FYI, I'm not trying to bash you or anything, legitimately interested. I'm assuming that would be one short workout.

[scboss]

Originally posted by 89coupe


I dedicate an entire workout for my tri's

:dunno:

Lol I've done arm days but never a tri day lmao. That's like having a calve day lol.

Your tricep only has 3 muscles I'm curious how training tris by themselves would taje a fulll session

[89coupe]

Originally posted by Tej.S


How and why? FYI, I'm not trying to bash you or anything, legitimately interested. I'm assuming that would be one short workout.

None of my workouts last longer then an hour.

Triceps tonight was an hour.

Dunno, they just love the pump, haha.

I warm up with dips, 5 sets of as many as I can do.

Then I move to cables and do push downs. I do the entire stack, plus.

I do 5 sets of as many as I can do.

Then I move to reverse bench (close grip), I usually use the smith machine for this as I really like to focus my triceps. I do 2 plates a side for 5 sets of as many as I can do.

I finish off with with single arm cables/reverse, 5 sets of as many as I can do.

Maybe it wasn't quite an hour, maybe more like 45 min.

[Tej.S]

Oh I see, I've honestly never seen anyone dedicate time to one muscle group(non-major), but to each his own I guess. As long as you're making progress, that's all that really matters in the end :D

[89coupe]

Originally posted by Tej.S
Oh I see, I've honestly never seen anyone dedicate time to one muscle group(non-major), but to each his own I guess. As long as you're making progress, that's all that really matters in the end :D

I wouldn't say progress, just maintenance.

I've been doing this for 25 years, haha.

[Tej.S]

LOL, oh well that changes things quite a bit haha. It makes sense now :p

[scboss]

Yeah that would be a sick tricep pump

Try this for arms

Dips 4x12 Strict 3 second down tempo
Flat Bar Curls 4x10
Tricep Cable Extentions (v grip attachment) 4x10
Hammer Curls 4x10
Tricep Cable Extentions (Flat Bar) 7x10 (45sec breaks)
Reverses Curls 3x15

I finished this with one off my bodybuilding clients on saturday

Arms felt like they were gonna explode esp triceps

1min breaks for everything but the 7x10

Took about 1 hr

[ArjayAquino]

Originally posted by Tej.S


Haha at least you had wheels to start off with! After lifting for a few years, I've come to realize how much more value/importance my squat/DL hold for me rather than my bench lol. It's so fucking sad to see all these big guys at my gym who are obviously enhanced, that bench more than they can squat, IF they ever squat that is. Seeing a truly balanced athlete or lifter is so rare lol.

I know what you mean, I used to be one of the unbalanced guys that can bench more than I squat. Mostly didn't have to time or motivation to put effort in legs. I started doing 5x5 though and that changed everything, and it's only 3 days a week so time isn't an issue. I feel a lot better and overall strength has gone way up.

[A790]

I've switched it up a bit, less focus on weight and a greater focus on volume (for iso's). Keep in mind I'm cutting until end of Dec to get prepped for my beach wedding. Gained 0.5" to my arms in about 8 weeks, lost 2" in my waist, lost an inch in my chest.

Following a reverse pyramid scheme. Four day split: Shoulders/triceps, legs, chest/biceps, back. Each workout takes about an hour with 60 second breaks between sets.

Shoulders/tris:

Overhead press 3x6,7,8
Dips: 2x8 (close), 2x8 (wide)
Dumbbell overhead press 3x8
Skull crusher 3x10 OR Tricep bar push down 3x10
Dumbbell shrugs 3x12
Overhead rope tricep extension 3x8
Tri set (3 sets, 6 reps unless specified)
- Front dumbbell raise
- Reverse tricep cable pull (8 reps)
- Side dumbbell raise

Chest/bi's:

Dumbbell preacher curl 4x10
Flat dumbbell press 4x8,9,10,11
Wide barbell curl 3x10 OR close grip chins 3x6-10
Standing cable chest press 3x7,8,9 OR Seated cable chest press 3x7,8,9 OR Incline bench press 3x7,8,9
Hammer curl 2x10
Lying dumbbell pullover 3x8 OR Dumbbell pec flies 3x7,8,9 OR Cable chest raise 3x7,8,9
Barbell preacher 21's

Legs:

Front squat 2x8
Barbell squat 3x6,7,8
Lying leg curl 2x10
Prone lunge 2x6
Individual calf raise 3x12
Leg extension 2x10 OR single leg extension 2z10
Kneeling leg curl 2x10

Back:

Pull up 3x8-12
Stiff leg deads 4x7,8,9,10 OR Sumo deads 4x7,8,9,10
Bent barbell row 3x8
Lat pulldown 3x10 OR Single arm lat pulldown 3x10
Upright row 3x10
Seated cross cable row 3x14,13,12

[Tej.S]

^ Just curious, on your cut, is your main focus just building the look or do you care about maintaining strength at all?


Originally posted by ArjayAquino


I know what you mean, I used to be one of the unbalanced guys that can bench more than I squat. Mostly didn't have to time or motivation to put effort in legs. I started doing 5x5 though and that changed everything, and it's only 3 days a week so time isn't an issue. I feel a lot better and overall strength has gone way up.

Haha, that's good man. You're part of a rare breed LOL, gotta love leg day.

[A790]

Originally posted by Tej.S
^ Just curious, on your cut, is your main focus just building the look or do you care about maintaining strength at all?
Focus is on maintaining strength in the big lifts (hence the 6,7,8 rep scheme). I'm not particularly concerned with the isolation lifts because they've never really been much of a focus for me.

Instead of deadlifting 315 or 330 for reps I'm DL'ing 280 -290, benching 225 instead of 235-240, etc.

Given the constant caloric deficit I'm running I'm happy with it.

Why do you ask?

[Tej.S]

Originally posted by A790

Focus is on maintaining strength in the big lifts (hence the 6,7,8 rep scheme). I'm not particularly concerned with the isolation lifts because they've never really been much of a focus for me.

Instead of deadlifting 315 or 330 for reps I'm DL'ing 280 -290, benching 225 instead of 235-240, etc.

Given the constant caloric deficit I'm running I'm happy with it.

Why do you ask?

Oh because usually if one is looking to maintain strength on a cut, then volume is decreased, frequency either stays the same or is increased and you still look to make progressive strength gains up to a certain extent. Don't make any changes if this is working for you though hahah, I was only making an observation :p

[zipdoa]

Does anyone else do Yoga and bodybuilding?

I can crush true ATG squats (butt to ankles) with decent weight, but I'm having a hell of a time doing some of the bodyweight poses in class. It's mostly the Warrior variations that are destroying the front of my quads, just behind the knees.

I can do Utkatasana fairly well, but I'm wondering if there's some supplemental exercises I should focus on at the gym to make these bodyweight movements a bit easier. My leg day consists of:

Squats ATG 4x10
Leg press 3x10
Leg extension 15x5
Hamstring curls 15x3
Calf raises BW 25x5 - focusing on stretch

[ArjayAquino]

Originally posted by zipdoa
Does anyone else do Yoga and bodybuilding?

I can crush true ATG squats (butt to ankles) with decent weight, but I'm having a hell of a time doing some of the bodyweight poses in class. It's mostly the Warrior variations that are destroying the front of my quads, just behind the knees.

I can do Utkatasana fairly well, but I'm wondering if there's some supplemental exercises I should focus on at the gym to make these bodyweight movements a bit easier. My leg day consists of:

Squats ATG 4x10
Leg press 3x10
Leg extension 15x5
Hamstring curls 15x3
Calf raises BW 25x5 - focusing on stretch

I only do squats, so I might have the same problem as you.
What about weighted lunges and pistol squats with the kettle bell?

[zipdoa]

Originally posted by ArjayAquino


I only do squats, so I might have the same problem as you.
What about weighted lunges and pistol squats with the kettle bell?

Pistols are an excellent idea. I have immense knee issues so I avoid lunges (pain), but I've heard pistols are an excellent way to build stability and strength. Do you know of an 'assisted' pistol? I can't even do them with just BW.

[BrknFngrs]

Originally posted by zipdoa


Pistols are an excellent idea. I have immense knee issues so I avoid lunges (pain), but I've heard pistols are an excellent way to build stability and strength. Do you know of an 'assisted' pistol? I can't even do them with just BW.

I've seen people use TRX to help them work towards a bodyweight pistol

[stealth]

I need some input on a workout routine.

About 4-5 years ago I used to work out on and off. I was 160 pounds at the most, and had a high metabolism. I was lean and fit.

I am now 26 and my metabolism as gone to shit and I weight between 185-193 any given day. I like the way I look (bigger) but I have a belly now. I am about 5'8 or 5'9 so not tall by any means.

I would like to maintain this weight but turn it into muscle as much as I can and get rid of my belly.

I started working out again, but have no routine at all. Just do upper body one day, take a day off and do legs the next, and such. I would also like to incorporate some swimming into the mix.

Any ideas?

[AudiPWR]

I walk in, I fuck shit up and I leave looking like a champion.

[Prop Joe]

Wow hour long tricep workouts. Are you a pro bodybuilder?

[Tej.S]

Originally posted by zipdoa
Does anyone else do Yoga and bodybuilding?

I can crush true ATG squats (butt to ankles) with decent weight, but I'm having a hell of a time doing some of the bodyweight poses in class. It's mostly the Warrior variations that are destroying the front of my quads, just behind the knees.

I can do Utkatasana fairly well, but I'm wondering if there's some supplemental exercises I should focus on at the gym to make these bodyweight movements a bit easier. My leg day consists of:

Squats ATG 4x10
Leg press 3x10
Leg extension 15x5
Hamstring curls 15x3
Calf raises BW 25x5 - focusing on stretch

Warriors fucking hurt hahahah. Strengthen the stabilizing muscles - do GHR's, hip thrusters, etc. I'm amazed you have such flexibility for a guy your size lol, good shit.


Originally posted by stealth
I need some input on a workout routine.

About 4-5 years ago I used to work out on and off. I was 160 pounds at the most, and had a high metabolism. I was lean and fit.

I am now 26 and my metabolism as gone to shit and I weight between 185-193 any given day. I like the way I look (bigger) but I have a belly now. I am about 5'8 or 5'9 so not tall by any means.

I would like to maintain this weight but turn it into muscle as much as I can and get rid of my belly.

I started working out again, but have no routine at all. Just do upper body one day, take a day off and do legs the next, and such. I would also like to incorporate some swimming into the mix.

Any ideas?

What's wrong with what you do now? You don't have to make things complicated, a lower/upper/off split seems fine. Another routine you could try is a push/pull/legs/off, push/pull/off/legs split(or however else you wanna tailor it). Make sure to hit your compound exercises hard and keep everything else as accessory work to bring up lagging body parts. I can't comment on the swimming since I have no experience with incorporating that in to a routine, but I assume that you'd want to keep swimming on days when you're not lifting.


Originally posted by AudiPWR
I walk in, I fuck shit up and I leave looking like a champion.

I know that feel bro.jpg

[zipdoa]

Originally posted by Tej.S


Warriors fucking hurt hahahah. Strengthen the stabilizing muscles - do GHR's, hip thrusters, etc. I'm amazed you have such flexibility for a guy your size lol, good shit.

Yoga made me realize how unathletic bodybuilding made me. I'm working to get Hanumanasana by the time school is over. I'd like to be able to head kick like Lyoto Machida and axe kick like Andy Hug. Fuck it, I'd like to be able to Gogoplata like Nick Diaz!!

I feel like being strong is useless if you can't do something with it (aside move weight). I thought I'd be satisfied when I could move disgusting weight for sets of ten, but now I realize it's such a small part of the equation.

Gogoplata:

FR9gpJJ2qTQ

Machida's High kick:

http://4.bp.blogspot.com/-cKM0-35aDBA/Umw2Ca4VfZI/AAAAAAAAC0Q/DX8_2q_Tm0M/s400/lyoto11.gif


Andy Hug's incredible axe kicks:

tb6BbwKiPHQ

[Tej.S]

Haha, yeah I know what you mean. When I went to hot yoga with my gf, I was in complete hell trying to keep up with the stances lol. I thought it would have been a walk in the park because I'm fairly flexible, boy was I ever wrong. Oh btw, I think the easiest way to do assisted pistol squats without TOO much assistance is to use bands. You can hang one on top of a power rack and it works quite well.

[scboss]

Originally posted by zipdoa


Yoga made me realize how unathletic bodybuilding made me. I'm working to get Hanumanasana by the time school is over. I'd like to be able to head kick like Lyoto Machida and axe kick like Andy Hug. Fuck it, I'd like to be able to Gogoplata like Nick Diaz!!

I feel like being strong is useless if you can't do something with it (aside move weight). I thought I'd be satisfied when I could move disgusting weight for sets of ten, but now I realize it's such a small part of the equation.


Couldnt agree with you more. I use to train boxing before I ever started working out and stopped when I started hitting up the gym regularly (to put on size). Lost so much mobility, agility and stamina but have gained just under 50 lbs.

This is why its so important to use periodization for your training so you get great at one thing but still maintain everything else you want.

Man I wish I did mobility training days for the last 4 years tho. Started doing this about 10 months ago when I hurt my lower trap shoulder pressing and ive never looked back.

[austic]

Got to love the Voodoo Floss. Mobiliity WOD really helped reduce the injuries.

I dont really have a routine but the hardest thing I did recently was
Alternating on the minute for 20 minutes:
8 Power Snatch - 135#
2 Rope Climbs
Pushing back the urge to puke by the last few rounds.

[ArjayAquino]

You guys bring up good points about losing mobility, I think I'm going to start doing some mobility workouts on non-lift days or something. I'm already kind of feeling a bit stiff around the hip areas. Hopefully I can install a MMA punching bag at home soon, should help out.

[austic]

look up Mobility WOD, his book is awsome but alot of its free on his site.

[ArjayAquino]

Originally posted by austic
look up Mobility WOD, his book is awsome but alot of its free on his site.

will do, thanks!

[austic]

Pistol Progressions


I normally do some ankle and calf mobility. Bone Saw is a nice way to lossen up

Bone Saw (http://www.mobilitywod.com/2012/04/introducing-the-bone-saw-calf-smash-redux/)


1) Go into a lunge and bring you back knee close to your heel. Lift you back foot off the ground and try to stand up. It forces you to shift your weight forward which you need to do for pistols.

2) When that gets easy you can stand on a box or platform and do them off the side.

3) Try doing them holding a weight out in front of you with straight arms, this will pull your weight forward making the pistol easier

4) Straight pistols

5) Hold the weight in and do weighted pistols

[89coupe]

30+ years of Judo has helped me maintain my flexability.

[zipdoa]

Originally posted by 89coupe
30+ years of Judo has helped me maintain my flexability.

You must have one hell of an armbar.

Can you/have you ever been able to do the splits?

[89coupe]

Originally posted by zipdoa


You must have one hell of an armbar.

Can you/have you ever been able to do the splits?

I've always preffered choking a guy out over armbar, but I'm good at both. :D

I've never been able to do the splits.

I can sit on my but and lay my body flat to my legs, or stand and do the same, but never the splits.

[austic]

Todays,

2 Rounds for time:
3 Rope Climbs (legless)
6 Alternating Pistols – 2.0/1.5 pood
9 Burpee Muscle-ups
12 Handstand Push-Ups (HSPU’s) – 6” deficit
24 Alternating Single Arm Kettlebell Swings – 2.0/1.5 pood

Brutally hard

[Milk2%]

Power Cleans 5X5
Back Squats 5X10 (last set rep out)
Bulgarian Split Squats 4X8
Hypers 3X20

[AudiPWR]

Originally posted by Milk2%
Power Cleans 5X5
Back Squats 5X10 (last set rep out)
Bulgarian Split Squats 4X8
Hypers 3X20

Sissy. Ass. Biatch.

[Milk2%]

Originally posted by AudiPWR


Sissy. Ass. Biatch.

I blew 5 W.O.D.S today :nut:

[max_boost]

New Routine. Dan Jon & Pavel T https://evolutionstrengthandperformance.com/easy-strength-your-answer-for-getting-bigger-and-stronger-part-1/


6 Rules of the 40-Day Workout

Do the exact same thing every day
Dan finds most his goals were reached by day 20 or 22
Pick 5 exercises
Use goblet squat or overhead squat as a warm up
Focus on these 5 movements:
A large posterior chain exercise
Deadlift
An upper-body push
Bench press, incline, bench press, military press
An upper-body pull
Pull-ups, rows, (Dan also includes heavy bicep curls as an option here)
A simple full-body explosive
Kettlebell swings or snatches
Anterior chain move
Abdominal exercises such as rollouts, hairstyle planks, etc.
Only do:
2×5 per workout on the deadlift, push, and pull exercises
1×20-50 for the explosive
1×5 for the abs
Never plan or worry about the weight or load
Simply perform each lift without any emotion or excitement and strive for perfect technique
Dan sums both of these Easy Strength routines up in a single sentence, “It’s so simple, you won’t do it.” And that’s likely a true fact…

TL-DR

5 exercises. Everyday. Effort wise 50-65% max output. By week 3 will be much stronger

Sample: Me. 145lbs

Squat 5 reps at 135lbs. 2 sets
Deadlift 5 reps at 135lbs. 2 sets
Bench 5 reps at 95lbs. 2 sets
OHP 5 reps at 65lbs. 2 sets.
Farmers walk with a 45 plate in each hand.

Might throw in some ropes/prowler/kroc rows depending on feel.

Sounds too easy but if Dan John and Pavel T says it works, I guess it does. Also an excuse for me to get back into it easy/slowly without having to lift heavy. hahaha

[BananaFob]

I've been doing this one since late May, trying to get some powerbuilding (strength + hypertrophy) in. It's a modified Candito workout, so every week I have to add 0-10 lbs on each main lift depending on how I feel. Once I fail a lift, it's drop 15lbs on that lift. If I fail 3 times in a row, it's progress every 2 weeks instead of one. Pretty neat program. Started at 70% of my 1RM and I'm beginning to fail on all my lifts now. It's a lot of volume but I've definitely seen gains both strength and size wise.

Monday - Heavy Lower Day

Squat 3x6 Reps
Deadlift 2x6 Reps
Optional 3x8 Reps
Optional 3x8 Reps
Optionals: Front Squat, Super Squat, Leg Press, Calf Raise


Tuesday - Heavy Upper Day
Bench Press 3x6 Reps
Pendlay Row 3x6 Reps
Weighted Pull Ups 1x6 Reps
Optional 3x8 Reps
Optional 3x8 Reps
Optionals: Dumbell Incline Press, Cable Flyes, Dips, Bicep Curls, Tricep Pulldown


Thursday - Lower Body Control
Pause Squat 6x4 Reps
Pause Deadlift 3x4 Reps
Optional 3x8 Reps
Optional 3x8 Reps
Optionals: Pause Front Sqaut, Hamstring Curl, Leg Press, Snatch Grip Deadlift

Friday - Upper Body Hypertrophy
Spoto Press 6x4 Reps
Incline Dumbbell Pres 4x8 Reps
Yates Row 4x8 Reps
Lat Pulldown/Seal Row 4x8 Reps
Bicep Curl (any variation) 3x8 Reps
Optional 4x8 Reps
Optional 4x8 Reps
Optionals: Cable Flyes, Back Flyes, Bicep Curls, Tricep Pulldown, Dips, Pullups

Sat or Sun - Shoulder/Core
Overhead Press 3x5 Reps
Strict Clean and Press 4x3 Reps
Arnold Press 3x8 Reps
Front Raise 3x8 Reps
Optional Abs 3x10 Reps
Optional Abs 3x10 Reps
Optional Abs 3x10 Reps
Optionals: V-Up, Jacknife Situp, Leg Raises, Planks, L-Sit Pullups

[bigbadboss101]

What is diet or macros like? Or do you think if one works out that often it doesn't matter as the intensity will allow you to eat a lot and still be be in a deficit or break even?