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kerry
11-19-2008, 08:13 PM
I've only seen one or two threads about this, so I figured I'd make a stickied thread. Post your routine, and what you're looking to gain from it (weight gain, cutting, strength etc). If you do specific training for sports, body building, this will be the place to ask for and give advice!

I'll go first.

Chest and Tris day
20-25 minute cardio. Either 20 minutes hard on elliptical, or
25 minutes on the treadmill with 10 minutes of running at 6.2mph and walking 3.5mph increasing from 8 to 15 incline at every minute going up by 4 each minute until staying at 15 for the remainder of the time.

Then I'll do the following weights. 30 seconds of TIMED rest between sets, exploding on extension and slow contraction.
4 sets of 10 reps bench press. 205, 225, 245 then 225lbs.
4 sets of 10 reps cable crossover. 90, 105, 120 then 105lbs.
4 sets of 8 reps 80lb db alternating dumbbell press.
4 sets of 10 reps pullovers, 55, 60, 55, then 60lb dumbbell.
4 sets of 10 reps bent over cable tricep extension. 120, 135, 150, 135 lbs with rope.
4 sets of 10 reps tricep cable pushdown with v-bar. 150, 165, 225, 185lbs.

Then at the end of every workout I'll do a this shitty horrible ab and core workout, which I'll change after a month as well.

50 x straight leg pull in
50 x left oblique leg pull in
50 x right oblique leg pull in
25 x leg raises then 25 x straight explosive crunches
After each 50 set of abs I'll do 10 bosu ball pushups with legs elevated. Usually I'll put my feet on the railing by the stretching area hahaha. I've gotten in shit for this, but continue to do it anyways.

I'll do this for about a month or so then switch to a new chest and tricep routine.

The whole routine, with cardio takes between 1 hour and 1 hour and 15 minutes. It's brutal, it's fast, and it rules.

My back day has similar sets (4x10 reps) etc. I'm trying to increase my explosive strength and muscular endurance. Obviously for jiu jitsu lol.

5000Audi
11-19-2008, 08:47 PM
Walking from my bed to my bathroom....
shower( pre workout stretch)
Walk to kitchen and make cereal.( cardio)
Walk to Car and get in( more cardio)
Drive to timmies( Legs and Arms workout)
Wait in timmies drive though( 5 mins rest)
Drink coffee ( good arm work)
Drive to work( leg and arm work)

Done work out routine!!!

its about a hour workout.. seems to do me well!!

:bigpimp:

Little Dragon
12-14-2008, 02:59 PM
Heres what my trainer has me on.
Hes a good guy, considering hes training me for free.



ROUTINE
=======

MONDAY - LEGS
----------------
1. Squats 1 x 3-5
2. Squats 1 x 15-20
Here, I want you to work up to a heavy set of 3-5 or more on squats. We'll choose the weights and reps every workout depending on how you go. Then drop the weight by about 40lbs and do an all out 15-20 rep squat. This doesn't mean 15-20 easy reps, it means 8-10 'straightforward' reps then you'll have to take deep breaths between reps and keep grinding them out.
ALL SQUATS ARE BELOW PARALLEL AND ARE -NOT- DONE IN A SMITH MACHINE!

3. Leg Press 1 x 25-30
Do these with a narrow-ish foot stance and break 'parallel' - don't need to touch your knees to your chest but don't cut it short. It should hit your quads more than your hamstrings/glutes. As with the higher rep squat above, choose a weight you can get to 15 with easily, then grind out the rest with several pauses.

4. Hyperextension or pullthrough 3 x 10
5. Abductor 1 x 20 ('bad' girl machine - the one when you push your legs outwards)
6. Weighted decline situps 2 x 10-15
7. Hanging Leg Raises 2 x 10

(this will be your hardest day)

WEDNESDAY - CHEST
---------------------
1. Incline Bench 3 x 3-5
Here you'll do 3 'worksets' up to a top set of 3-5. Again, we'll choose the weights/reps as you go.

2. Flat Dumbbell Press, paused 3 x 6-8
With these you'll pause for a 2 second count at the bottom. Lower the dumbbells to your chest, count "one, two" and then explode up. You'll have to use a light weight with these but your strength will increase rapidly.

-- At this point, get a very light weight, lie on a flat bench and lower/extend the arms as if you were going to perform a flye - but instead let the dumbbells stretch your chest at the lowest point - hold this for 45-60 seconds - use a LIGHT weight on this to avoid hurting yourself --

3. Dips 20 total reps (e.g. 1 x 10, 1 x 7, 1 x 3)
4. Skullcrusher 2 x 15
5. Lateral Raise 1 x 20
6. Rope pushdown 1 x 25 (light)

FRIDAY - BACK
---------------
For the back workouts we have two variations, you will rotate between these each week. So one week you do workout A, next week workout B, the following week workout A .. etc.

WORKOUT A
1. Deadlift 3 x 3-5
We'll work up to three hard sets, reps and weight will vary like on the incline bench. But sometimes we'll do singles as well, depends.

2. Dumbbell Row 4 x 8
Work up to a heavy set of 8 or more.

3. Wide Grip Barbell Curl 3 x 10
4. Behind Back Wrist Curl 2 x 20
5. Rear Delt Raise 1 x 15

WORKOUT B
1. Rack Deadlift (2" below knee level) 1 x 5, 1 x 10-15
Here, like the squats, we'll work up to a heavy set of 5 or so, then drop down by 30-40lbs and get 10-15 reps.

2. Chin up 4 x 6
Start at bodyweight, add 5lbs per set and rest 30-40 seconds between these sets; do an explosive positive and a true 4-5 second negative (slow descent). Ensure your lats are stretched fully at the lowest point.

-- After this, grab the chinning bar and hang there with the weight from your last set for as long as you can - use straps if you have to, the objective is to stretch your lats for as long as possible --

3. Hammer Curl 3 x 10
4. Dumbbell Shrug 3 x 20 (do NOT use straps for this, as this will also be grip work - squeeze the hell out of the dumbbell)

CARDIO
======
Do this on your offdays, 30 mins in the morning after 1/2 a scoop of protein in water. Also do 15 mins post workout cardio on every workout except leg day. Keep it low intensity: brisk walk on the treadmill, elliptical or stair stepper at an easy level...

pinoyhero
12-14-2008, 03:05 PM
Crossfit

1-Bar
12-14-2008, 03:46 PM
MWF bjj 1.5hours

Tue/Thurs Plyometrics/Core strengthening 45mins total
Lots of jumping around, explosive type exercises.

Sat/Sun Wrestling and Boxing 3 hours total for the weekend

Cardio: every other night, usually sprint/walk intervals 30mins

Resistance training:
Depending on how I feel, but lots of compound strength exercises. Squats, deads, clean/jerk, bench press, standing shoulder press, skull crushers, chin/pull ups....

I'd write more, but I don't want to reveal my secrets....haha, plus every training day varies a lot. Man, that Frank Yang video inspired me (posted in the other thread)

Darkane
12-14-2008, 05:16 PM
Originally posted by Little Dragon
Heres what my trainer has me on.
Hes a good guy, considering hes training me for free.




That's an excellent looking routine right there. Get your diet spot on and you'll see major gains on that.

Another to note you can do, In the morning when he has you doing cardio you can replace the whey for some BCAA's. That will really reduce the chance of muscle catabolism in the semi-fasted state.

This is geared toward fat loss/strength it looks like, what kind of diet are you doing here pro/fat/carb total cals.

Darkane
12-14-2008, 05:17 PM
Originally posted by 1-Bar


Man, that Frank Yang video inspired me (posted in the other thread)

Lol, watch the one where he runs suicides, eats 20 bananas, drinks a gallon of milk.

He just pukes everywhere, that guy is loony.

JMaj7
12-14-2008, 06:33 PM
I designed my routine myself. I don't have a PT but I picked up shit from Men's Health and some books. I use Crossfit.com to learn proper form and P90X for when I'm at home.

Chest Day

Warm up

8 minutes jog/run/cooldown on treadmill 4.5/6/3.5 MPH

3x6-8 Bench Press 225
3x6-8 Decline Bench Press 205
3x10-12 Decline Dumbell Flys 35 each side (This is the one where you do a fly and a sit up right after)
3x10 Dips

OR

3x8 Dumbell Press with 2 90 lbs Dumbells
3x8 Incline Dumbell Press with 2 80 lbs Dumbells
2x3x8 Flys on A Swiss Ball and Incline Flys
3X10 Dips

Cardio

30-45 minutes of Basketball

Back Day

3x6-8 Pulls up/Lat pull downs 185 (I do as many slow and controlled pull ups I can do and fill the set up with the remainder reps on the Lat pulldown machine)

3x8 Bentover Rows with Dumbells 80 for each side

3x12 Inverted Rows with swiss ball 3 sep to the right 3 reps in the middle and 3 reps to the left/or on alternate weeks/ pull downs with a close grip

Chin ups until fatigue x 3

Cardio

30-45 minutes of Basketball

Leg Day

3x8 Ass to Grass Squats 185

3x8 Dead LIfts 225

3x8 Balanced Squats on Swiss Ball

16x8 Jumping Sumo Squats with 50 lb dumbell 8 upper and 8 lower/or on alternating weeks/ Leg Curls and Step downs



Cardio

30-45 Minutes Basketball (or 20 minutes of skipping)

Shoulder and Core Day

3x8 Military Press 60 lbs

Hanging Dumbbell Raises (I'm not sure what these are called but it's when you lean hang off a rack and lift a Dumbell to a 90 degree angle toward 12 o clock, 2 o clock and 3 o clock with a straight arm?)

OR

Around the worlds with a 45 lbs plate

3x8 Shrugs 80 lbs

Some lame made up rotater cuff workouts with dumbellswi

CORE

3x8 Weighted Crunches with a plate
3x8 Twisting Back Extensions with a 35 lbs plate

3x12 Leg and Hip raises with a medicine ball







Cardio

Intervals 12 alternating between 4.0-7.0 MPH

On Off Days

1.5 Hours of P90X YOGA
or
Some 300 Spartan Workouts from Youtube

for example

http://www.youtube.com/watch?v=O1IvmLwgGF8

http://www.youtube.com/watch?v=J3TJRpbVmqg

OOOORRRRRRR

A Full Body Workout of the same grouping but some workouts I haven't tried before (or in a long time)

Can someone please critique my workout because I'm not entirely sure how good this routine is but it seems to be working.

I'm sorry if I got any of the terminology wrong.

KRyn
12-14-2008, 06:38 PM
Day 1 - Torso

(A1) Low-Incline Dumbbell Press
1 x 7 1 x 5 1 x 3 1 x 7 1 x 5 1 x 3

75 seconds rest

(A2) Weighted Pull-Ups With A Close Parallel Grip
1 x 7 1 x 5 1 x 3 1 x 7 1 x 5 1 x 3

75 seconds of rest

(B1) Bench Press, Wide Grip
2 x 10 2 x 8 1 x 6

75 seconds of rest

(B2) 1-Arm Dumbbell Rowing
2 x 10 2 x 8 1 x 6

75 seconds of rest

(C1) Pec Deck Machine: Regular Reps + Partials
3 x 10-12 full reps, then partials for the last half of the movement to failure
then partials for the first half of the movement to failure.

60 seconds of rest

(C2) Straight-Bar Pulldown: Low Double Contraction
3 x 10-12. Pull the handle down to the low position, bring it back up halfway
pull it down again. This is one repetition

60 seconds of rest

Day 2 - Lower Body

(A1) Front Squat
1 x 7 1 x 5 1 x 3 1 x 7 1 x 5 1 x 3

120 seconds of rest

(A2) Romanian Deadlift
1 x 7 1 x 5 1 x 3 1 x 7 1 x 5 1 x 3

120 seconds of rest

(B1) Close-Stance Snatch-Grip Deadlift Standing On A Platform
2 x 10 2 x 8 1 x 6

90 seconds of rest

(B2) Walking Lunges, Long Steps
2 x 10 2 x 8 1 x 6

90 seconds of rest

(C1) Leg Press, Full Reps Plus Top Partials
3 x 10-12 full reps, then partials for the last half of the movement to failure.

90 seconds of rest

(C2) Lying Leg Curl, High Double Contraction
3 x 8-10. Lift all the way up, lower back down halfway, lift back up. This is one repetition.

90 seconds of rest

Day 4 - Arms

(A1) Close-Grip Preacher Curl
1 x 7 1 x 5 1 x 3 1 x 7 1 x 5 1 x 3

75 seconds of rest

(B2) Close-Grip Bench Press
1 x 7 1 x 5 1 x 3 1 x 7 1 x 5 1 x 3

75 seconds of rest

(B1) Incline Dumbbell Hammer Curl
2 x 10 2 x 8 1 x 6

75 second of rest

(B2) Decline EZ Bar Triceps Extension
2 x 10 2 x 8 1 x 6

75 second of rest

(C1) Wide-Grip/Elbows In Preacher Curl: Regular Reps + Partials
3 x 10-12 full reps, then partials for the last half of the movement to failure
then partials for the first half of the movement to failure

60 seconds of rest

(C2) Rope Cable Pressdown: Low Double Contraction
3 x 10-12. Pull the rope down to the low position, bring it back up halfway
pull it down again. This is one repetition
60 seconds of rest

Day 6 - Shoulders

(A1) Push Press
1 x 7 1 x 5 1 x 3 1 x 7 1 x 5 1 x 3

75 seconds of rest

(A2) Barbell Power Shrugs
1 x 7 1 x 5 1 x 3 1 x 7 1 x 5 1 x 3

75 seconds of rest

(B1) Seated Dumbbell Press With A Hammer Grip
2 x 10 2 x 8 1 x 6

75 seconds of rest

(B2) Upright Rowing
2 x 10 2 x 8 1 x 6

75 seconds of rest

(C1) Cable Lateral Raise: Regular Reps + Partials
3 x 10-12 full reps, then partials for the last half of the movement to failure
then partials for the first half of the movement to failure

60 seconds of rest

(C2) Rear Deltoid Machine: Peak Double Contraction
3 x 10-12. Lift the weight to the peak contraction, bring it back up halfway, lift it again.
This is one repetition.

60 seconds of rest


Everything is superseted.

Little Dragon
12-14-2008, 08:43 PM
Originally posted by Darkane

what kind of diet are you doing here pro/fat/carb total cals.

He got me a diet template as well:


DIET TEMPLATE
============

MEAL 1 @ 9am
1 x protein, 1 x starchy carb, 1 x fruit, 1 x fat

MEAL 2 @ 12:00pm
1 x protein, 1 x starchy carb, 1 x fruit, 1 x vegetable

MEAL 3 @ 3:30pm
1 x protein, 1 x starchy carb, 1 optional fruit, 1 x vegetable

MEAL 4 IF WORKOUT @ 6:30pm
PWO drink (see below)
1hr later PWO MEAL 1 x protein, 1 x starchy carb, 1 x fat

MEAL 4 IF NOT WORKOUT @ 6:00pm
1 x protein, 1 x vegetable, 1 x fat

MEAL 5 @ 9pm
1 x protein, 1 x fat, 1 x optional vegetable

FOOD CHOICES
============
Make up the diet template above with foods from the following choices:

PROTEINS (1 protein = any of following choices)
- 8oz of: lean beef, chicken breast, turkey breast, tuna, fish (salmon, herring, mackerel, swordfish..)
(these are raw/uncooked weights)
- 6 WHOLE eggs
- protein powder can be used in place of a protein IN AN EMERGENCY ONLY - 2 scoops with 1 TABLESPOON FLAXMEAL added
*You can also combine proteins, e.g. 4oz of meat plus 3 eggs or 1 scoop protein powder

STARCHY CARBS (1 starchy carb = any of the following choices)
- 1 cup oatmeal
- 4 slices of wholegrain or ezekiel toast
- 1 cup basmati or wholegrain rice
- 3/4 cup wholewheat pasta
- 1 cup couscous
- 2 medium-sized potatoes or sweet potatoes
(these are raw/uncooked weights)
*You can also combine carbs e.g. half cup oatmeal plus 2 pieces toast

FAT (1 fat = any of the following choices)
- 1 tablespoon olive oil
- 1 tablespoon macademia nut oil
- 1 tablespoon peanut butter
- 1 tablespoon fish oil
- 1 handful nuts (almonds, walnuts, pecans, macademias, cashews)
- cheese (in moderation)

OR you can substitute a fat for a fatty protein: take a lean protein and add fat to it, e.g. chicken wings, or chicken breast with cheese and bacon.

VEGETABLE (1 vegetable = unlimited amounts of any combination of the following veggies)
- broccoli, spinach, lettuce, asparagus, green beans, mushrooms, cauliflower, onion, tomato, kale, celery, cabbage

BETWEEN MEALS (IMPORTANT)
=======================
In addition to the meals above, make the following protein shake:
1 SCOOP PROTEIN POWDER + 6 RAW WHOLE EGGS
And sip this between your solid meals, e.g. in class. Take a swig 4-5 times a day until it's all gone. Swig it around 10:30am, 1:30-2:00pm, 5pm, 8pm and right before bed if there's any left by then.

WATER
=====
You MUST take in 6-8 litres of water each day on this diet. This is to support your kidneys in a high protein environment along with the other health/muscle benefits of water.
Hint: fill some bottles of water in the morning, say 1 gallon jug plus 2 x 1 litre bottles and make sure these are gone by the end of the day.
Hint 2: don't leave it til late to drink your water otherwise you'll be peeing all night

CONDIMENTS
==========
You can use low-moderate amounts of low carb ketchup/bbq sauce, mayonnaise, salsa, guacamole, yogurt and mustard.
You should use lemon juice and/or vinegar as much as possible as they have health and insulin sensitivity benefits.

MISC
====
Cook in butter or olive oil - do not count this as part of your fat intake.

PWO DRINK
=========
Right after your workout take 2 scoops protein in 8-10oz fruit juice or with two large bananas.

PWO MEAL
========
Feel free to substitute this meal for a large subway, a good amount of pizza or a couple of big macs. In fact I would suggest you do this as post workout is the best time to get in calories. These are your designated (optional) cheat meals. You can sneak in some cookies etc at other times of the week if you must but pwo is the best time.
If you eat a 'clean' meal post workout, feel free to eat more calories than usual.
Note: This is NOT in substitution of your pwo drink, you ALWAYS have your protein and carb drink after a workout regardless of whether you cheat or not.

CHEAT MEAL
==========
See PWO meal.

SUPPLEMENTS
===========
Take 10g fish oil a day, 2g with every meal.
Take 1 multivitamin in the morning: NOW Adam is a good brand.

(these are the basic supplements, we can add more if your budget stretches that way)

SAMPLE DIET
==========
MEAL 1 @ 9am
3 eggs with 4oz beef and 1/4 cup cheese scrambled, 1 cup oatmeal with berries

MEAL 2 @ 12:00pm
salad: 8oz chicken breast, 3/4 cup pasta, handful grapes, lots of salad greens, a little lowfat dressing

MEAL 3 @ 3:30pm
8oz beef cooked with tomatoes and chilli spices and a small amount of kidney beans, 1 cup basmati rice

MEAL 4 IF WORKOUT @ 6:30pm
PWO drink: 2 scoops protein in 10oz cranberry juice
1hr later PWO MEAL: 8oz salmon, 1 cup couscous, olive oil (feel free to eat more than usual here) OR junk food meal as above

MEAL 4 IF NOT WORKOUT @ 6:00pm
8oz salmon, broccoli, olive oil

MEAL 5 @ 9pm
8oz lean beef with low carb ketchup, green beans, olive oil

============

1-Bar
12-15-2008, 12:29 AM
Originally posted by Darkane


Lol, watch the one where he runs suicides, eats 20 bananas, drinks a gallon of milk.

He just pukes everywhere, that guy is loony.

yeah, I luv that vid....that guy is definitely off the wall....haha, pukes, suicide, pukes somemore, suicide, eat banana, pukes, milk, puke, suicide.....

liquidboi69
12-15-2008, 01:10 AM
This routine works for me. I am eating ~160g carbs, ~150g protein, ~3300cals, ~5meals/day.

Not much cardio, I am ecotomorph kinda. Trying to gain. Eating healthy and taking protein/fish oil/multi-vit supps. 165-170lb, 11.5% BF according to crappy calipers...so I'm kinda clean bulking.

*All routines will work differently according to your body type, so just find what works for you. This routine works for me and my bodytype.

All workout using no gloves/wraps for maximum grip strength development

Monday:
(Back/Biceps)
Weighted Pullups: 3sets x 8reps (15lb)
Weighted Bodyweight Rows: 3sets x 8reps (45lb)
Bent Over Rows: 3sets x 8reps (155lb)
Deadlift: 3 sets x 8 reps (245lb)
Dumbell Rows: 3sets x 8reps (70lb/hand)
Machine Rows: 3sets x 8reps (135lb)
Machine Pulldowns: 3sets x 8reps (140lb)

Standing DB Curls: 3sets x 8reps (45lb/hand)
Hammer Grip Barbell Curls: 3sets x 8reps Curls (85lb)
Machine Curls: 3sets x 8reps (70lb/hand)

Tuesday:
Chest (All exercises superset with 15rep sit-up variations)
Flat Bench: 5 sets (135lbx8reps, 185x8, 205x8, 225x6, 225x4, 245x1)
Incline Bench: 3 sets x 8reps (165lb)
Decline Bench: 3 sets x 8reps (155lb)
Incline Dumbell Flies: 3sets x 8reps (35lb/hand)
Flat Machine Flies: 3sets x 8reps (150lb)
Cable Decline Flies/Crossovers: 3sets x 8reps (50lb/hand)
Close grip bench: 3sets x 8reps (135lb)

Wednesday:
Legs (All squats done with largest ROM as possible)

Back Squats: 3sets x 8reps (155lb)
Superset with Machine Calf Raises: 3 sets x 8 reps (180lb)

Front Squats: 3sets x 8reps (???? lb)
Leg Press (1/2 ROM or only to parallel?): 3sets x 8reps (630lb)

Machine Hamstring Curls: 3sets x 8reps (150lb)
Superset with carrying DBs up/down two flights of stairs: 3 sets (60lb/hand)

Machine Quad Curls: 3sets x 8 reps (100lb)
Superset with 1 legged half ball squats: 3 sets x 6reps

Thursday:
(Shoulders)
Shoulder press: 3sets x 8reps (115lb)
Side DB raise: 3sets x 8reps (27.5lb/hand)
Front DB raise: 3sets x 8reps (35lb/hand)
Arnold Press: 3sets x 8reps (45lb/hand)
Shrugs: 3sets x 8reps (245lb)
Farmers Walk: 3sets x 30 seconds OR failure (85lb/hand)

Friday:
Warmup set, then 5sets x 5reps (max effort day)
Clean and press: (95, 95, 105, 115, 125)
Squats: (165, 175, 185, 195, 205)
Deadlift: (240, 255, 270, 285, 305, 325)
Flat Bench: (135lbx8reps, 185x8, 205x8, 225x6, 225x4, 245x1)

Skullcrushers: 3sets x 8reps (70lb)
Machine Tricep Pulldowns: 3sets x 8reps (65lb)
Hammer grip DB extensions: 3sets x 8reps (55lb/2hands)


**If anyone has any input on if I am overworking (especially my CNS)/not working hard enough/areas of improvement, I would like your input.**

wiggaplz
12-15-2008, 01:12 AM
super set bb bench press and pushups
superset standing overhead press and rear delt flies
superset deadlifts and shrugs

.......then some core work.

wiggaplz
12-15-2008, 01:13 AM
oh yeah forgot to mention my weight, 6'4'' 225. so this shit works!! lol lol

kutt3r
12-15-2008, 02:57 PM
This is the core:

(a)Super set Squats/Push Press 1x10 - 4x5 max. 1 min rest
Chins, pump them out - 4-5 sets

(b)Super set Deads/Incline 1x10 - 4x5 max. 1 min rest
Super set Pull ups/Dips, pump them out - 4-5 sets

Cardio 6 mornings - week. Sometimes after weights as well, usually just walking in my weighted vest.

Add and subract as needed, or as equipment is available.
Cycle with other training when breaks are needed:

Sandbags
Kettlebells
Sledgework (10lbs)
Grip work

Still looking at boxing/kick boxing/bjj/yoga.. something to burn some extra calories at night.. selection is not great in Okotoks.

t_soarer
12-15-2008, 03:41 PM
Originally posted by 5000Audi
Walking from my bed to my bathroom....
shower( pre workout stretch)
Walk to kitchen and make cereal.( cardio)
Walk to Car and get in( more cardio)
Drive to timmies( Legs and Arms workout)
Wait in timmies drive though( 5 mins rest)
Drink coffee ( good arm work)
Drive to work( leg and arm work)

Done work out routine!!!

its about a hour workout.. seems to do me well!!

:bigpimp:


:rofl: love the humor...way to take away the seriousness of the thread

wiggaplz
12-15-2008, 04:15 PM
so are those full body workouts or something? not to be a dick but i really don't see a point in that workout, at least from a purely bodybuilding standpoint.

like legs and then a pushing exercise, and then a pulling exercise....

hmm....

Darkane
12-15-2008, 05:11 PM
Here's my favorite day, Legs.

1) 4x8 Box Squats, 18" box, 3min rest

2) 2x12 Hack Squat, 2min

3) 2x20 Leg Press (85%, 100%), 2min rest

4) Low Pull Through 2x10, 2min

5) Standing Calf Raises, 3x30, 60sec

6) Seated Calf Raises, 3x30, 60sec

A lot of volume, and I purposely over train. My rest period is 5 days at a time because of working shift, so after experimenting this works the best.

EDIT: This is also on a clean bulk style diet. 4500cals/day with 400-425g protein/day. This kind of volume would bury me on a cutting diet :rofl:

kutt3r
12-15-2008, 05:36 PM
Originally posted by wiggaplz
so are those full body workouts or something? not to be a dick but i really don't see a point in that workout, at least from a purely bodybuilding standpoint.

like legs and then a pushing exercise, and then a pulling exercise....

hmm....

Assuming that is directed to me...easy not a body builder, no desire to be. I am building functional strength.

The arrangement is quite simple, go all out with each exercise to exhaustion, no need for mulitple exercises. In and out in 30-40min, great for fat burning and strength building.

The strongest guys I know are not bodybuilders...

kutt3r
12-15-2008, 05:39 PM
Originally posted by Darkane
Here's my favorite day, Legs.

1) 4x8 Box Squats, 18" box, 3min rest

2) 2x12 Hack Squat, 2min

3) 2x20 Leg Press (85%, 100%), 2min rest

4) Low Pull Through 2x10, 2min

5) Standing Calf Raises, 3x30, 60sec

6) Seated Calf Raises, 3x30, 60sec

A lot of volume, and I purposely over train. My rest period is 5 days at a time because of working shift, so after experimenting this works the best.

EDIT: This is also on a clean bulk style diet. 4500cals/day with 400-425g protein/day. This kind of volume would bury me on a cutting diet :rofl:

If that don't make you puke... :barf:
hehe nice work out...

Have you ever done the 1x100 calf raises Darkane?

Darkane
12-15-2008, 05:50 PM
Originally posted by kutt3r




Have you ever done the 1x100 calf raises Darkane?

No, I don't think I could use any weight for that lol. Even doing 3x30 standing I feel it in my knees which sucks.

The seated I probably could but that's not fun with only a 10 on each side haha.

On the seated I can throw up 45+5 on each side for 30-32 good form raises. It burns like fuck, and I haven't really made any size gains on the calfs. They are the hardest muscle to grow on most people. I think I've done 1/4" in the last 6 months or so.

kutt3r
12-15-2008, 06:28 PM
^^

LOL yea you need to do it with 20... give it a go one day.. you know what they say, you gotta change it up.

I have had a few freinds laugh at me with that one... till they hit 50-60... then I was laughing... not something I would ever do regularly, but fun to through in once in a while, just like 21's :D

Must be nice to have calves... LOL

Oz-
12-15-2008, 07:19 PM
For you guys looking for some calf growth, some thoughts from Dante about getting calves to grow. Never tried it so your mileage will vary.


doggcrapp

Random thoughts by Dante again (I think Betito wanted me to do this)
Boy you guys are in trouble because Ill probably just use this thread to ramble on and jump from one topic to another.



Ok lets see here....

Calves: I wasnt ever going to put this on the net because its very hard to describe and I usually only used it with people in person (and i would say about 4-5 trainees online)....but what the hell....lets try it.

You got weak calves....they suck....you know it, your girlfriend knows it, Jill Pettengill that hot blonde in high school you had the fever for knew it, and your lifting partner that you blow away in spades on all bodyparts except calves knows it (thats why he wears shorts 24/7 around you.)

Hmmmmmm lets think it out.....who has good calves?

a) genetically gifted people who have no idea where they came from, never had to bust their ass for them but love to give calf training advice to everyone who will listen....even though it wont do jack crap for you.

b) fat people (almost universally) and I surmise you would too if you had to one leg calf raise a great deal of bodyweight all the time when walking (remember this concept for below though)

c) geeks - guys who walk up on their toes since kindergarten, yes they look a little light in their loafers and like they just came from a starring role in Peter Pan but no doubt.....those geeky toewalkers got some gastrocs and soleus's to be proud of. (remember this concept for below though also)


So what does the above (a b c) do for you?

Dante wants you to do cardio on your days off training correct? You have to do it anyway AND YOUR CALVES SUCK! Hmmmmm....

So Im going to show you a way to get those babies up bigtime and kill 2 birds with one stone.

****Please be very hydrated and take some Taurine before you do this ok---there is a very good chance you will cramp if you dont (Trust me on this as someone who has been doing this for years.....learn this lesson from someone its happened to...me...taurine + water especially if you are using creatine)

Allright you now do your cardio like this if you have suckass calves ok

We are going to start out so you dont kill yourself

Incline at 15 (yes the highest it will go), MPH at 3.0......I want semi-long strides and a slightly concious effort to push with your big toe during these long strides ok......and here is the key below--this is what must be done and the problem of why i never have described this on the net (and i still dont know if you guys are going to get it)

Lean forward so you are leaning over the (push button display board)...in fact you know what i would like you to do if possible so you are positioned just right? Bring your arms up on the display board and i want them straight out in front of you all the way to the crook of the elbow hanging off the top of the display board ok?

Grasp your thumb with your other hand if you have to...whatever feels right.

So stand up straight from the computer right now--and then put your arms straight out in front of you----see the crook of your elbow (where bicep and forearm meet)----that is going to be where the top of the treadmill display board is--at that crook--you probably are going to have to put a towel up there because you are going to be huffing and puffing and sweating. To accomplish that you are going to have to lean forward a little bit but i dont want you resting totally on the display board--i just want to put you in a mechanical position for your calves on the highest incline using one calf at a time ("oh dante i see what you are doing you freaking **&%$&^ slavedriver!")

So we are in position now....ready?

6 minutes at 15 incline and 3.0mph
4 minutes at 15 incline and 2.5mph
3 minutes at 15 incline and 2.0mph
2 minutes at 15 incline and 1.5mph

and you might think those slower mph is going to make it much much easier---oh it is on your breathing but not on your calves.

So 15 minutes is what you will start out with and lets see who has balls or not....and then with time you could work your way up to whatever you wanted to do....but remember your going to be expending alot of energy in this 15 minutes so i would never be doing 45 minutes cardio like this.

i honestly think you could get great benefit sticking at 20 minutes with this and do a

10 minutes / 15 / 3.5mph
5 minutes / 15 / 2.5 mph
5 minutes / 15 / 1.5mph

or if absolutely topped out (and i dont think this is neccessary but for someone who does alot of cardio or needs alot of cardio and also needs some calves you could try this)

10 minutes / 15 / 3.5mph
10 minutes / 15 / 2.5 mph
10 minutes / 15 / 1.5mph

Id be personally destroyed with that at 275lbs bodyweight - but hey it really is up to you guys here on the timing you want to do---i just want the mechanics of it done right.

Try the 15 minutes first on your next cardio day and tell me how it goes--you are probably going to be pretty darn spent.

This is my promise to you---I promise you bigger calves with this in a short timespan if you do it mechanically correct---I PROMISE YOU THAT---actually I absolutely guarentee that.

And as you get larger and weigh more and keep doing this they are going to keep getting larger if you keep doing it.

Once again (water and taurine).....this would be the time to put some glycerol in your daily water intake if you are going to do these things.

again in my personal opinion 20 minutes tops would probably be all that is needed here but Ill let you guys do your thing and decide how you want to do it timing wise....just promise me you do it as I described above.

out...

PS: no you dont have to wear a Peter Pan outfit during it....and Jill Pettengill isnt that hot anymore so stop sweating her


doggcrapp

I just searched for any kind of picture on the net that could describe this and this is the closest i could come to with this girl.

if that railing was the top of the treadmill display board (obviously it would be a little bit higher) and her elbows were a little more forward she would be very close to being in the correct position

http://i13.photobucket.com/albums/a269/wanderito/misc/RF243516.jpg

wiggaplz
12-15-2008, 08:28 PM
Originally posted by kutt3r


Assuming that is directed to me...easy not a body builder, no desire to be. I am building functional strength.

The arrangement is quite simple, go all out with each exercise to exhaustion, no need for mulitple exercises. In and out in 30-40min, great for fat burning and strength building.

The strongest guys I know are not bodybuilders...

you can't be serious. functional strength? what the hell is functional strength lol. functional strength is wrestling or doing some sort of grappling and dealing with an opponenets body weight, displacement, etc. no part of weight training is essentially 'functional'. if it was, then are you trying to tell me that by you doing incline press, by sitting on a bench....that's functional?

oh and why do everyone say that bodybuilders are not strong? remind me to embedd a youtube link of 270 lb ronnie coleman squatting 800 lbs, or his 900 deadlift.

seriously, those guys can lift some heavy ass weight. they are narcissistic though and are in search of an ideal physique, which is why they do all the gay little iso work with light weight and high reps. dont kid yourself though, they are strong as hell.

if they weren't they wouldn't have the physqiues they have.

wiggaplz
12-15-2008, 08:30 PM
Originally posted by Darkane


No, I don't think I could use any weight for that lol. Even doing 3x30 standing I feel it in my knees which sucks.

The seated I probably could but that's not fun with only a 10 on each side haha.

On the seated I can throw up 45+5 on each side for 30-32 good form raises. It burns like fuck, and I haven't really made any size gains on the calfs. They are the hardest muscle to grow on most people. I think I've done 1/4" in the last 6 months or so.
same with forearms.....i have little girl forearms lol. fuck those things are bitch to work out. i've tried doing iso work like that but it's just so fucking boring. who the hell wants to sit there flexing a little bar for 6-9 sets. screeeeew that.

liquidboi69
12-15-2008, 10:24 PM
Originally posted by wiggaplz

same with forearms.....i have little girl forearms lol. fuck those things are bitch to work out. i've tried doing iso work like that but it's just so fucking boring. who the hell wants to sit there flexing a little bar for 6-9 sets. screeeeew that.
Just do farmers walks, and deadlift/exercise without any gloves/wraps. Also, yes guys like ronnie ARE strong...but then again they're also on roids.

By functional strength I think most people mean power lifting strength, where multiple muscle groups/big CNS loads are required. I guess it's MORE functional compared to targeting muscle groups.

wiggaplz
12-15-2008, 10:45 PM
Originally posted by liquidboi69

Just do farmers walks, and deadlift/exercise without any gloves/wraps. Also, yes guys like ronnie ARE strong...but then again they're also on roids.

By functional strength I think most people mean power lifting strength, where multiple muscle groups/big CNS loads are required. I guess it's MORE functional compared to targeting muscle groups.
so how does doing what he does gain him any functional strength? i'm confused to all hell....

functional strength isn't in the weight room.....period.

and yeah, deadlifts i always do, they just don't jack up my forearms. farmers walks are good for grip but still.......i find them boring as fuck and you can't really isolate your brachioradialis muscle that well or the flexors/extensors in your forearm. i donno....maybe i ought to start working them. maybe i'll jsut jerk off more :) lol lol

kutt3r
12-16-2008, 11:04 AM
Originally posted by wiggaplz


you can't be serious. functional strength? what the hell is functional strength lol. functional strength is wrestling or doing some sort of grappling and dealing with an opponenets body weight, displacement, etc. no part of weight training is essentially 'functional'. if it was, then are you trying to tell me that by you doing incline press, by sitting on a bench....that's functional?

oh and why do everyone say that bodybuilders are not strong? remind me to embedd a youtube link of 270 lb ronnie coleman squatting 800 lbs, or his 900 deadlift.

seriously, those guys can lift some heavy ass weight. they are narcissistic though and are in search of an ideal physique, which is why they do all the gay little iso work with light weight and high reps. dont kid yourself though, they are strong as hell.

if they weren't they wouldn't have the physqiues they have.

I guess weightrooms are not functional as there are no professional atheletes that weight train, nor do MMA atheletes and most certainly not olympians.. they would never use a weight room right? Crossfitters, guess they don't use weights either.

Functional Strength Training helps you better perform every day activities with agility and ease. Googles your friend, look before showing your ignorance to the world.. first thing google brought up.... decent enough article, with no effort:
http://www.shawnlebrunfitness.com/build-muscle/bodybuilding.html

I said nothing about BBers not being strong, I said they are not the strongest... I have trained with both including stregth athletes. BBers will admit they are not as strong as a decent PLer, they do not train the same, look at most PLers, they have very thick waists for a reason, not so good for BBing... this is basic stuff.

If deadlifts do not 'jack' your forearms then you are not lifting heavy enough... my back/hams will out lift my grip everytime.
Maybe trying using a thick bar for deadlifts, curls, shoulder presses, shrugs if you gym doesnt have one wrap a couple towels around the bar etc... Grip strength is very functional...

Seriously lose the attitute, it will take you further in life, there is a ton of great info and guys in this section and if you read more than you typed you might learn something.

kutt3r
12-16-2008, 11:06 AM
Originally posted by Oz-
For you guys looking for some calf growth, some thoughts from Dante about getting calves to grow. Never tried it so your mileage will vary.


Nice post Oz.. I check out the DC every once in a while and I have never seen that article...maybe I will have to give that a try tomorrow morning :nut:

Darkane
12-18-2008, 07:17 PM
Nobody else on Beyond works out??

kutt3r
12-22-2008, 11:32 AM
Originally posted by Darkane
Nobody else on Beyond works out??

Apparently not...well at least the Crossfit guys are diligent.

So I tried the treadmill/calf workout posted by Oz... I will not lie, it burnt. Never noticed them the next day though, that could be because my quads were in too much pain.

I did:
5min warm up
3.0/15 - 10min
2.5/15 - 10min
1.5/15 - 10min
2min Cooldown

The 3.0 was easy, should have went to 3.5.
The 2.5 was starting to burn.
The 1.5 kills if you fully extend your calves.. burns way worse than the 3.0.

Good way to kill 40mins after heavy squats
:D

Keep them coming, I like seeing new routines to try out.

Oz.. I think you are the guy that does some plyo stuff, would love to see some more of that.

Oz-
12-22-2008, 04:12 PM
I don't think I ever did plyo stuff.

Was training to qualify for nationals in powerlifting in the IPF, key point to this is to do it raw (well with only a belt). So I was training on a Westside routine with mainly a ME and DE day, with the odd RE day thrown in there. This lasted about 5-6 months before I started to get little niggles and moved off of it to help my body recover, went to a 10x3 routine for a bit and finally back to a 3-day Westside.

But just had foot surgery and still not 100% which will take me some time to get back there. Right now using crossfit to stay in shape and hope to maintain my LBM while helping with the cardio and fat loss. This will probably last for the next 8-10 weeks. At which time I will decide on what I want to do longer term.

As for routines, some of my favorite ones are done by Wes Silveria (IronAddict) and Scott Dixon (Sand Blaster), they are both active over at www.ironaddicts.com. Some other favorite routines are Jim Wendlers Powerbuilding routine.

EDIT - The one thing I had during this entire process was a training partner, it would help me tremendously to get pushed. Right now I have to constantly rely on myself to get the work done.

Rocky
12-23-2008, 12:49 AM
I won't explain exactly what each one is, but it's what I call it. Just a twice a week thing, cardio I get playing soccer.

Abs/tri's/shoulders day
-1x set (10-12 rep) of tricep dips, shoulder dumbbell raises, on some lighter weight

-4x sets (4-7 reps) of tricep dips, shoulder dumbbell raises, and 10-12 reps of hanging crunches

-3x sets (4-7 reps) of skullcrushers, assisted shoulder press (for rear delts) and 15 reps of slow crunches/situps

-3x sets (4-7 reps) of tricep pull down machine, shoulder "wing lifts", and 10-12 reps of ab V-crunches on a bench

Back/pecs/biceps day
-1x set (10-12 rep) of inclined bench press, E-Z bar curls, back pull down machine

-4x set (4-7 reps) of inclined bench press, E-Z bar curls, back pull down machine

-3x sets (4-7r) of declined bench w/ free weights, stabilized bicep curls, free weight lifts (a back exercise)

-3x sets (4-7r) of flat bench press, another type of bicep curl, and... another free weight exercise that I can't remember.

Nothing killer, but it's a great work out and results have been quite favorable in a short span of time. The workout I do was sort of coined and upgraded over time from a buddy of mine, who's helped me out tons. Having a gym buddy really helps the working out process.

kutt3r
12-23-2008, 10:41 AM
Originally posted by Oz-
I don't think I ever did plyo stuff.

Was training to qualify for nationals in powerlifting in the IPF, key point to this is to do it raw (well with only a belt). So I was training on a Westside routine with mainly a ME and DE day, with the odd RE day thrown in there. This lasted about 5-6 months before I started to get little niggles and moved off of it to help my body recover, went to a 10x3 routine for a bit and finally back to a 3-day Westside.

But just had foot surgery and still not 100% which will take me some time to get back there. Right now using crossfit to stay in shape and hope to maintain my LBM while helping with the cardio and fat loss. This will probably last for the next 8-10 weeks. At which time I will decide on what I want to do longer term.

As for routines, some of my favorite ones are done by Wes Silveria (IronAddict) and Scott Dixon (Sand Blaster), they are both active over at www.ironaddicts.com. Some other favorite routines are Jim Wendlers Powerbuilding routine.

EDIT - The one thing I had during this entire process was a training partner, it would help me tremendously to get pushed. Right now I have to constantly rely on myself to get the work done.

I think I know where I got it from, made an assumption as I think you do the sled pulls? Just assumed you were doing plyo's too. Between that and I mixed you up with another guy on another board :P (hope so or I am more confused than even I thought, too many boards..LOL)

Was checking out the articles from SB, some interesting stuff in there. Should have lots of time today to kill to check more out.

Oz-
12-23-2008, 12:16 PM
Originally posted by kutt3r


I think I know where I got it from, made an assumption as I think you do the sled pulls? Just assumed you were doing plyo's too. Between that and I mixed you up with another guy on another board :P (hope so or I am more confused than even I thought, too many boards..LOL)

Was checking out the articles from SB, some interesting stuff in there. Should have lots of time today to kill to check more out.

I pull the sled for GPP, but that is taking a break with this cold weather if it were warmer then -10 I bring out the sled. Its quite easy just dragging in my back alley. Not many people to give me weird looks anymore, and the gravel/sand is great friction for added resistance. Plus it helps a ton with my explosiveness out of the hole while squatting.

As for Sand Blaster and Iron Addict, both have fantastic articles and they keep that board as clean as possible. They crack down on the bb.com crowd very quickly (think 160 lb guys providing "info" on how to squat 5 wheels a side).

A790
01-01-2009, 09:22 PM
Wow I just realized that I've never posted my routine.

For the next 13 weeks I'm doing a split A/B style full body workout, with cardio on my off days.

Workout A:
+ Squat 2 x 8
+ Stiff Leg Deadlifts 2 x 8
+ Dips 2 x 8
+ Bent Row 2 x 8
+ Dumbell Overhead Press 1 x 10
+ Pull ups 2 x 8
+ Weighted crunch 2 x 12

Workout B:
+ Front Squat 2 x 8
+ Deadlift 2 x 8
+ Flat Bench Press 2 x 8
+ One Arm Row 2 x 8
+ Military Press 1 x 10
+ Chin Ups 2 x 8
+ Weighted Reverse Crunch 2 x 12

I workout three days a week (Monday/Wednesday/Friday), with squash on Sunday and a core day on Saturday if I'm feeling it I do cardio Tuesday/Thursday/Saturday, and if I'm still feeling energetic after squash on Sunday I'll do some cardio then too.

kutt3r
02-03-2009, 01:24 PM
Originally posted by Oz-
For you guys looking for some calf growth, some thoughts from Dante about getting calves to grow. Never tried it so your mileage will vary.



Just to add to this, have been doing this about 2-3 times a week for the last month as my only form of direct calf work and I have put on 1/4 inch on my calves... to most that is not too impressive to me that is enormous (I have tiny calves & poor genetics).
I have started wearing my 40lbs vest for one of the workouts as I was looking to up the intensity... ouch :whipped:

This month I will be adding direct calf work as well, 1 day heavy, 1 day volume and 1 day walking and see how that goes.

Thanks again Oz!

kutt3r
02-03-2009, 01:34 PM
Just an example of a couple days:
Accessory work is variable, Week 1 I am doing 5x10, Week 2 I am going to go 3x8, have not though to week 3 yet, maybe 20's??

Deadlift Day - Week 1

Deadlifts
75% x 5 reps
80% x 5 reps
85% x 5 reps
Rest - as long as I want/need

Leg Curls
x10
x10
x10
x10
x10
Rest 30 sec

Weighted Crunches
x20
x20
x20
x20
x20
Rest 30 sec

Cardio... done.

Flat Bench Day - Week 1

Bench
75% x 5 reps
80% x 5 reps
85% x 5 reps
Rest - as long as I want/need

Incline Bench - 30 Degree
x10
x10
x10
x10
x10
Rest 30 sec

DB Rows
x10
x10
x10
x10
x10
Rest 30 sec

Darkane
02-03-2009, 01:46 PM
Originally posted by Rocky
I won't explain exactly what each one is, but it's what I call it. Just a twice a week thing, cardio I get playing soccer.

Abs/tri's/shoulders day
-1x set (10-12 rep) of tricep dips, shoulder dumbbell raises, on some lighter weight

-4x sets (4-7 reps) of tricep dips, shoulder dumbbell raises, and 10-12 reps of hanging crunches

-3x sets (4-7 reps) of skullcrushers, assisted shoulder press (for rear delts) and 15 reps of slow crunches/situps

-3x sets (4-7 reps) of tricep pull down machine, shoulder "wing lifts", and 10-12 reps of ab V-crunches on a bench

Back/pecs/biceps day
-1x set (10-12 rep) of inclined bench press, E-Z bar curls, back pull down machine

-4x set (4-7 reps) of inclined bench press, E-Z bar curls, back pull down machine

-3x sets (4-7r) of declined bench w/ free weights, stabilized bicep curls, free weight lifts (a back exercise)

-3x sets (4-7r) of flat bench press, another type of bicep curl, and... another free weight exercise that I can't remember.

Nothing killer, but it's a great work out and results have been quite favorable in a short span of time. The workout I do was sort of coined and upgraded over time from a buddy of mine, who's helped me out tons. Having a gym buddy really helps the working out process.

Not sure if your fingers got tired from typing, but there's no leg work. You might become to top heavy and topple over.. Just saying is all.

Darkane
02-03-2009, 01:48 PM
Originally posted by kutt3r


Just to add to this, have been doing this about 2-3 times a week for the last month as my only form of direct calf work and I have put on 1/4 inch on my calves... to most that is not too impressive to me that is enormous (I have tiny calves & poor genetics).
I have started wearing my 40lbs vest for one of the workouts as I was looking to up the intensity... ouch :whipped:

This month I will be adding direct calf work as well, 1 day heavy, 1 day volume and 1 day walking and see how that goes.

Thanks again Oz!

1/4" in a month is amazing progress. Dante is on to something I think.

I might actually incorporate this into a bulk diet. I could use it as some low intensity cardio to bump insulin sensitivity and build some mean ass calves.

Oz-
02-03-2009, 01:53 PM
Originally posted by kutt3r


Just to add to this, have been doing this about 2-3 times a week for the last month as my only form of direct calf work and I have put on 1/4 inch on my calves... to most that is not too impressive to me that is enormous (I have tiny calves & poor genetics).
I have started wearing my 40lbs vest for one of the workouts as I was looking to up the intensity... ouch :whipped:

This month I will be adding direct calf work as well, 1 day heavy, 1 day volume and 1 day walking and see how that goes.

Thanks again Oz!

Glad it has helped you get some growth.

My calf work is either a rest pause set for 30 reps or just a straight widowmaker set with about a 5 second pause at the top.

kutt3r
02-03-2009, 03:40 PM
Originally posted by Darkane


1/4" in a month is amazing progress. Dante is on to something I think.

I might actually incorporate this into a bulk diet. I could use it as some low intensity cardio to bump insulin sensitivity and build some mean ass calves.

Just a thought on this...

Maybe avoid the 3.5 mph
Do the 2.5/1.5 a little longer, I find my heart rate gets up there for the 3.5.. tried once for my morning fasted and I was hitting 150+ HR, but my cardio is not great either.... (needless to say this is no longer fasted cardio work for me....)

I find the burn from the 2.5/1.5 is insane if you really focus on the movement. I prefer my Vibrams for this as well as I get a better 'feel' for the movement than from a running shoe.

Jonel
03-12-2009, 10:58 AM
Gym Days (atm only able to go every second day - no weekends)

Single Arm Dumbbell Row
2 sets of 12 reps
Seated Dumbbell Shoulder Press
2 sets of 12 reps
Incline Dumbbell Press
2 sets of 12 reps
Bench Press
2 sets of 12 reps
Leg Curls
2 sets of 12 reps
Barbell Curl
2 sets of 12 reps
Leg Extensions
2 sets of 12 reps
Skull Crushers
2 sets of 12 reps

Ab Crunches
2 set of 20 reps


Cardio/Core Day

Light Stretch

Low-Mid Intensity Treadmill for about 10 minutes

Fullbody Stretch

5 Min Jump Rope
30 Pushups
1 Min Jump Rope
20 Knee Tucks
1 Min Jump Rope
20 Burpees
1 Min Jump Rope
10 Left side crunch
10 Right side crunch
10 Situps
1 Min Jump Rope
30 sec leg hold at about 45 degrees
30 sec leg hold at about 38 degrees
30 sec leg hold at about 31 degrees
Variety - Planks, Superman Banana, etc.

Full Body Stretch

Low Intensity Station Bike

Swim ~~\o/~~

---------------------------------------------

I need a ton of help when it comes to the weight workouts, I really don't think my current routine is enough of a full body workout. So any added input would be great, at the moment I'm more concerned with losing the man boobies.

pattyt
05-11-2009, 06:39 PM
Originally posted by A790
Wow I just realized that I've never posted my routine.

For the next 13 weeks I'm doing a split A/B style full body workout, with cardio on my off days.

Workout A:
+ Squat 2 x 8
+ Stiff Leg Deadlifts 2 x 8
+ Dips 2 x 8
+ Bent Row 2 x 8
+ Dumbell Overhead Press 1 x 10
+ Pull ups 2 x 8
+ Weighted crunch 2 x 12

Workout B:
+ Front Squat 2 x 8
+ Deadlift 2 x 8
+ Flat Bench Press 2 x 8
+ One Arm Row 2 x 8
+ Military Press 1 x 10
+ Chin Ups 2 x 8
+ Weighted Reverse Crunch 2 x 12

I workout three days a week (Monday/Wednesday/Friday), with squash on Sunday and a core day on Saturday if I'm feeling it I do cardio Tuesday/Thursday/Saturday, and if I'm still feeling energetic after squash on Sunday I'll do some cardio then too.

I know im reviving an old post/thread, but A790, how did this work out for you? Good size gains?

A790
05-20-2009, 01:11 PM
Originally posted by pattyt


I know im reviving an old post/thread, but A790, how did this work out for you? Good size gains?
I was cutting, bit I did notice a big difference in definition. Also, my lifts went up while I was cutting too. It was a pretty good routine, helped me shed a TON of fat.

liquidboi69
06-19-2009, 04:09 AM
Here's my progress so far. I've increased protein intake so I'm finally getting greater than 1g/lb.

On page one in Dec, I was 165-170lb with 11.5%bf. I'm now 175-180lb with 12.5%bf.

My routine has also changed, along with my max lifts.

Lift: (max before||max after)
Deadlift (355lb||425lb)
Bench (245lb||265lb)
Squat (245lb||260lb) squat is my weakpoint. Ya I know I bench more than i squat =(


Tuesday:
Max Effort Deadlift Day
Conventional Deadlift (280lb x 10reps, 295 x 10, 310 x 10, 325 x 10)
Trap Bar Deadlift (365lb x 2reps, 385 x 2, 405 x 2, 425 x 2)
DB Shrugs (80lb/hand x 12reps, 90lb x 12, 100lb x 12, 110 x 12, 120 x 12)
3Set Superset (180lb x 20reps calf raises, pullups x 10, OBT 80lb x 10/side, Tbar Rows 45lb x 10)
3set Superset (100lb pullthrough x 10reps, 100lb crunches x 10, back extensions x 10, russian twists 10/side)

Thursday:
Max Effort Bench
Flat bench (220lb x 5reps, 225x5, 230x5, 235x5, 240x5)
3-Board Bench (230lb x 5reps, 235 x 5, 240 x 5)
Close grip bench (135lb x 8 x 3sets)
Incline DB Press (70lb/hand x 8 x 3 sets)
Incline Flies (40lb/hand x 8 x 3sets)
Peck Deck (180 x 8 x 3sets)

Friday:
Max Effort Legs
Back Squat (190lb x 3reps, 195 x 3, 200 x 3, 205 x3, 210 x 3)
Back Squat Belted/knee wraps (235 x 2reps, 240 x 2, 245 x 2)
Power Cleans (135lb x 3 x 5sets)
3set superset (pullthroughs 100lb x 10reps, weighted crunches 100lb x 10, hamstring curls 165 x 10)

Sat:
Dynamic Bench
Floor Press 135lbs x 5reps x 5sets
Bench Press 135lbs x 5 x 5sets
Skull Crushers 70lb x 8 x 3sets
Pullups x 10 x 3sets
Bent Over rows 155lb x 8 x 3sets
High Pulls 185 x 5 x 3sets

Sunday:
Dynamic Squat
Band Squats with light bands attached to barbell (165lb x 3reps, 170 x 3, 175 x 3, 180 x 3, 185 x 3)
Box Jumps (5set x 3reps)
Sumo Deadlift (310lb x 3reps, 325 x 3, 340 x 3)
Atlas stone deadlifts (45lb x 8, 110 x 5, 160 x 2)
Cable rows (135lb x 8 x 3sets)
Cable Pull Downs (135 x 8 x 3 sets)
Lat Shrugs (200 x 5reps)

lint
06-19-2009, 08:42 AM
^^^^ Westside?

liquidboi69
06-19-2009, 02:15 PM
Ya Westside. Well, a variation of it. Rep Ranges/exercises are changed every few months. I also peak them at certain times. And I vary my assistance exercises depending on my weak points.

lint
06-19-2009, 02:22 PM
how long does a workout take? The volume looks crazy

liquidboi69
06-19-2009, 02:27 PM
Well, most workouts take 90mins to 2 hours.

However, Tuesdays (deadlift days) takes 3 hours sometimes...and is by far the hardest days I have. That is why I have a days rest before and after it...because I'm normally dead tired after deadlift day.

It also depends on how many peopel are working out with me. Sometimes there are 2-3, sometimes 5. If there are 5, that's when deadlift days takes 3 hours.

I drink protein and gatorade half way through the workout to make sure I don't become catabolic. Protein for muscle protection, gatorade for the blood sugar levels.

max_boost
06-19-2009, 02:44 PM
liquidboi69, that's pretty gangster man. You are one strong mofo! :eek:

liquidboi69
06-19-2009, 02:51 PM
lol thanks. Well...I feel really really weak (overall and lb/lb) compared to the guys I workout with. =(. Ya it took me a year to get up to here, but it was a year where I worked out at least 3-5 days/week hard/was nutrition conscious

civic_rida
06-19-2009, 04:17 PM
How tall are you ?
I think its pretty funny that you workout for 3 hours though

max_boost
06-19-2009, 04:37 PM
3 hours when he's working out with 4 others. Even my workouts can take up to 2hours and I workout alone.

1-2 minute breaks for the warmup sets and 5-7 min breaks in between the heavy sets. civic_rida wouldn't know what it's like since he doesn't squat or deadlift haha :poosie:

I just wish my bench would improve, I can squat 200 no probs but can barely push 115 even on a good day. :cry:

1-Bar
06-19-2009, 04:44 PM
^lol you're like opposite of every other male out there......usually the top half is stronger then the bottom half.

liquidboi69
06-19-2009, 05:50 PM
Originally posted by civic_rida
How tall are you ?
I think its pretty funny that you workout for 3 hours though
I'm 5'8. Alot of powerlifting workouts take alot longer than bodybuilding workouts. There's alot more rest in the workout to make sure you hit your targets that day.

Ya like max boost said, between really heavy sets...alot of rest. And multiple warmup sets * multiple people = 3 hours. It's pretty normal. If everyone's putting on and off wraps/suits it could be even longer.

dandia89
06-19-2009, 07:42 PM
Originally posted by 1-Bar
^lol you're like opposite of every other male out there......usually the top half is stronger then the bottom half.

i'm actually quite the same. I think its because i did alot of soccer/swimming and some how developed my lower body way more than my upper body.

civic_rida
06-19-2009, 08:56 PM
Yea but who has 3 hours on a tuesday to spend at the gym.

KRyn
06-19-2009, 09:04 PM
Originally posted by liquidboi69
Here's my progress so far. I've increased protein intake so I'm finally getting greater than 1g/lb.

On page one in Dec, I was 165-170lb with 11.5%bf. I'm now 175-180lb with 12.5%bf.

My routine has also changed, along with my max lifts.

Lift: (max before||max after)
Deadlift (355lb||425lb)
Bench (245lb||265lb)
Squat (245lb||260lb) squat is my weakpoint. Ya I know I bench more than i squat =(


Tuesday:
Max Effort Deadlift Day
Conventional Deadlift (280lb x 10reps, 295 x 10, 310 x 10, 325 x 10)
Trap Bar Deadlift (365lb x 2reps, 385 x 2, 405 x 2, 425 x 2)
DB Shrugs (80lb/hand x 12reps, 90lb x 12, 100lb x 12, 110 x 12, 120 x 12)
3Set Superset (180lb x 20reps calf raises, pullups x 10, OBT 80lb x 10/side, Tbar Rows 45lb x 10)
3set Superset (100lb pullthrough x 10reps, 100lb crunches x 10, back extensions x 10, russian twists 10/side)

Thursday:
Max Effort Bench
Flat bench (220lb x 5reps, 225x5, 230x5, 235x5, 240x5)
3-Board Bench (230lb x 5reps, 235 x 5, 240 x 5)
Close grip bench (135lb x 8 x 3sets)
Incline DB Press (70lb/hand x 8 x 3 sets)
Incline Flies (40lb/hand x 8 x 3sets)
Peck Deck (180 x 8 x 3sets)

Friday:
Max Effort Legs
Back Squat (190lb x 3reps, 195 x 3, 200 x 3, 205 x3, 210 x 3)
Back Squat Belted/knee wraps (235 x 2reps, 240 x 2, 245 x 2)
Power Cleans (135lb x 3 x 5sets)
3set superset (pullthroughs 100lb x 10reps, weighted crunches 100lb x 10, hamstring curls 165 x 10)

Sat:
Dynamic Bench
Floor Press 135lbs x 5reps x 5sets
Bench Press 135lbs x 5 x 5sets
Skull Crushers 70lb x 8 x 3sets
Pullups x 10 x 3sets
Bent Over rows 155lb x 8 x 3sets
High Pulls 185 x 5 x 3sets

Sunday:
Dynamic Squat
Band Squats with light bands attached to barbell (165lb x 3reps, 170 x 3, 175 x 3, 180 x 3, 185 x 3)
Box Jumps (5set x 3reps)
Sumo Deadlift (310lb x 3reps, 325 x 3, 340 x 3)
Atlas stone deadlifts (45lb x 8, 110 x 5, 160 x 2)
Cable rows (135lb x 8 x 3sets)
Cable Pull Downs (135 x 8 x 3 sets)
Lat Shrugs (200 x 5reps)


Do you find working out with so much structure to be helpful? My most recent work out binge had my buddy and I just showing up to the gym and doing our thing. Your stats are all similar to mine @ 170lbs I had a 280lb bench, 470lb deadlift and 315lb squat. I achieved all of these personal bests with no structure to my workouts. I also found just showing up and working out to be much more enjoyable than following a routine. Also how did you measure your body fat? Did you use a dunk tank? If so which one did you use and how much did it cost?

Redlined_8000
06-19-2009, 09:17 PM
Monday - chest/sho/tri/abs

bench
3x3

Military press or DB military
3x8

lateral raise
2x12

tricep pushdowns
3x12

Abs heavy
3x10-12

Wednesday - squats/back

Squats or box squats
2x5 or 3x3

Leg press
2x20

lat pull or assisted chins
4x8

DB row
2x20

curls
2x10

Friday chest/sho/tri/abs 2

Military press
3x5

paused DB bench
4x8

lateral
2x12

tricep prushdown
2x12

heavy abs
3x10-12

Monday deadlifts/back

deadlifts
2x5 or 3x3

45* hyper or pull-through or glute-ham raise
2x15

lat pull or assisted chins
4x8

DB row
2x20

curls
2x10

That is my general routine, I do it for maybe 5-6 weeks and take a deload.

Just switch up the rep ranges and sets or the exercise if I stall.

liquidboi69
06-20-2009, 06:58 PM
Originally posted by KRyn



Do you find working out with so much structure to be helpful? My most recent work out binge had my buddy and I just showing up to the gym and doing our thing. Your stats are all similar to mine @ 170lbs I had a 280lb bench, 470lb deadlift and 315lb squat. I achieved all of these personal bests with no structure to my workouts. I also found just showing up and working out to be much more enjoyable than following a routine. Also how did you measure your body fat? Did you use a dunk tank? If so which one did you use and how much did it cost?
I suggest a workout out with structure. I used to work out with no structure. It is indeed more enjoyable to workout with no structure, but there are so many variations of a lift that you can play around with.

This is what I mean: Working out with structure shows you alot about your weaknesses/if you are plateau'ing. Normally, lifters will change up a workout when they see a plateau. However, HOW DO YOU KNOW if you are plateau'ing if you randomly do random exercizes.

When you know you've plateau'd: You can't tell if you plateau'd if you do random exercizes and rep/set ranges every week. The only real way to have a fair comparison is to do the same week in and week out in terms of rep/sets, and up the weight until you hit a plateau.

Why you can't tell if you plateau'd as easily on a random program: Maybe you're weaker one week because you did more reps. So it's hard to tell if you really did plateau unless you do things with the same rep/set ranges, and the same exercise. This eliminates "I did something different week that made me more tired for this lift" scenario.

What I suggest: I set goals every workout. Normally, for bench it goes up 5lb/week, for deadlift and squat it goes up 10lb/week. If I don't hit my goal that week, I'll try again. If I still don't hit it, I'll change up my program to address the weak spot (assistance exercise changes), or I"ll change up the rep range/mechanics of it (trap bar -> conventional -> sumo deadlift).

So in practice, I do a workout program that works for me week after week. Once it stops/I plateau, I make a new one to address those issues by changing assistance exercises/my core lift. Doing this in turn, also keeps things fresh. And you're not arbitrarily changing your program to make things fresh either. You're doing so to address your weak spots.

If I'm weak off the chest for bench, I'll do pause bench for my main core exercise. If I'm weak on lockout, I'll do rack lockouts on an assistance exercise. Therefore, your workout can conceivably change by a lot with every new plateau analysis (which should be hit around 4-6weeks for intermediate people according to DeFranco and Louis Simmons)

*To answer your question about the BF%, I just bought a fat measuring caliper from GNC. It's not that accurate since it's only at one site...but it's cheap. Also, multisite caliper readings are pretty accurate unless you're below 10% I hear. Also, the dunk tank isn't the gold standard anymore apparently . There's something called a BOD POD now http://www.bodpod.com/

scboss
07-02-2009, 01:26 PM
Hey guys so i peaked about two months ago and changed my workout to this and ive got good gains so far let me know what you think
Take maximum 1 min break in between sets
Chest/Triceps
Incline dumbbell press alternating (both arms are up while lowering then raising one at a time)4 sets 6-9 reps
Flat dumbbell press 4 sets 6-9 reps
Decline bench with precor 4 sets 6-9 reps
Dumbbell flys flat bench 4 sets 8-10 reps
Skull crushers 3 sets 8-10 reps
Cable push downs 3 sets 5-7 reps
Dips 3 sets till failure

Legs/Core
Warmup with light weight leg extensions
Squats 4 sets upping the weight every set by 5 so reps should go 10-8-6-4
Dead lifts 4 sets 8-10 reps
Super set leg extensions with leg curls 4 sets 10+reps
Calve machine 4 sets 8-10 reps as slow as you can
Cable crunch 3 sets 10-12 reps
Ab roller until failure 3 sets
Dumbbell side bends 3 sets 8-10 reps

Back/Bicep
Warmup with Cable lat pull downs
Dumbbell pullovers 8-10 reps 4 sets
Wide grip pullups palms forward 4 sets till failure then 2 negative reps each set if you have a spotter
Incline bench dumbbell rows 4 sets 6-8 reps
Flat bench dumbbell rows 4 sets 6-8 reps
Cable pull downs palms towards you 4 sets 6-8 reps
Wide grip on easy curl bar 3 sets 6-8 reps
Hammers curls 3 sets 6-8 reps
Then i use a bicep cable machine and lower the weight 1 level each set with zero breaks in between

Shoulder/Forearms/Core
Arnold press 4 sets 6-8 reps
Reverse cable flys 1 Arm at a time 4 sets 6-8 reps
Dumbbell side raises off of a exercise ball 4 sets 8-10 reps
Dumbbell front raises off of the exercise ball 4 sets 8-10 reps
Shoulder shrugs 4 sets 6-8 reps
Barbell behind the back wrist curl super set with holding dumbbells to your side and turning them slowly
Situps/leg raises/cross situps three sets in this order

So far ive gained 5 pounds and im currently at a lean 190

C_Dave45
02-05-2011, 11:08 AM
Do you guys go in "spurts"? By that I mean, real intense and strict on your diet and then lessen off a bit?
I let my protein powder run out and kind of "slacked off" in my diet for a few weeks. Still working out, but maybe only twice a week and found myself eating "desserts" at night...a few beers or drinks during the week etc. Just felt a little "soft".

But then got a new tub of protein and buckled down on the diet again. Had some great workouts last week. Did chest/tri's yesterday and was happy to rep out 275x3 with no spotter, and then 295x2 with a spot on the last rep. 110's on the incline dumbbells.

I'm still having a real tough time "cutting" though. Damn that "old man metabolism". My BF is probably still around 20%. My weight seems to stay around 200. I'd like to drop that to 190. Gonna try to get real strict again on the carbs and increase the protein. Completely stop the alcohol for a while...see if I can shed a few pounds.

KRyn
02-05-2011, 01:30 PM
I have only dieted once. When I started working out I was 135lbs soaking wet. So naturally I wanted to put on size and lots of it. Two years later I had eaten my way (and put on some muscle) to 203-205lbs. At this point I was fat and not getting to much love from the ladies. So I decided to cut. I spent the next two months weighing all of my food and eating the exact same thing (along with the help of some Hydro Lean) I lost about 30lbs. That has been my only 'spurt' with a diet. Now that I have laid a good foundation and train at least five times a week I eat as I see fit. That said, when it comes time to compete if I want to make a certain weight class I will adjust my diet accordingly and either gain or lose weight. Being twenty three likely helps my cause. As you age your metabolism slows down (as you are aware) so I can see a proper diet playing an even larger role in your weight training. If you are happy with your body composition and your strength gains are consistent I wouldn't change anything. But if you want to drop a few pounds simply change your diet and eating habits, that way you don't have to do any cardio hah. If you have any diet questions direct them to Darkane he helped me create a diet and is a great source of knowledge.

scboss
04-14-2012, 12:34 AM
Its been a while just seeing what the best split you guys have done in regards to bodybuilding as of now im doing
chest/calves
back
abs/cardio
shoulders/traps
legs
arms/abs
rest

LMK what you guys think

01RedDX
04-18-2012, 10:32 PM
Just Dance 3
Spanx for Men

Baby steps haha

duaner
04-20-2012, 04:13 PM
Currently:

back/chest/bis
shoulders/tris
legs

abs and core fit wherever.


Want to get to:

back/chest/bis
legs/shoulders/tris

abs and core fit wherever.

ajooo
04-20-2012, 05:28 PM
chest
back/bis
legs
chest/tri
back bis
shoulder tri

zipdoa
04-22-2012, 10:48 AM
Hitting up the Zyzz routine - minus bicycle rides:

Monday: Chest/Biceps

* 4 sets of Incline Dumbbell Press, 8-10 reps
* 3 sets of Bench Press, 8-10 reps
* 3 sets of Incline Flies, 8-10 reps
* 3 sets of Chest Dips until failure
* 3 sets of Barbell Curls, 8-10 reps
* 3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8

Tuesday: Legs/Calves

* 4 sets of Squats 8-10 reps
* 3 sets of Lunges 8-10 reps
* 3 sets of Leg Press 8-10 reps
* 3 sets of Leg Extensions till failure
* 3 sets of Leg Curls 8-10 reps

Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel the burn.

Wednesday: Back

* 3 sets of Lat Pulldowns 8-10 reps
* 4 sets of Deadlifts 8-10 reps
* 3 sets of Bent Over Rows 8-10 reps
* 3 sets of Dumbell Rows 8-10 reps
* 3 sets of Hyperextensions 8-10 reps

Thursday: Shoulders/Triceps

* 4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps
* 3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
* 3 sets of front raises 8-10 reps
* 3 sets of Lying Rear Delt Raises 8-10 reps
* 3 sets of Close-Grip Bench Press 8-10 reps
* 4 sets of Pulldowns 8-10 reps
* 3 sets of Skullcrushers 8-10 reps

Saturday: Full Body

* 3 sets of Deadlifts 8-10 reps
* 3 sets of Squats 8-10 reps
* 3 sets of Clean and Jerk 8-10 reps
* 3 sets of Weighted Pull ups 8-10 reps

http://www.simplyshredded.com/exclusive-zyzz-interview.html

scboss
04-27-2012, 01:26 AM
If you have to pick only 3 exercises, what would they be and why?
Deadlifts This exercise will transform you body if done every week, correctly. Go hard and have fun with them. Notice how you rarely see people deadlift heavy at the gym? Do you also notice how all these people have average physiques? Put 2 and 2 together.
Lateral Raises This is an isolation exercise that I love. Pushing yourself through the pain barrier is a mental game, and the pump it gives yields a quite aesthetically pleasing touch to the physique
Incline Dumbell Chest Press I have always started my chest workouts with Incline dumbbells. This allows for a far greater stretch, burn, and overall hypertrophy of the chest then a barbell, as well as targeting the upper chest from the get-go.

Bro I wouldnt do this program just based off this. His 3 exercises are Deadlifts, lateral raises and incline DB press. Deadlifts are the shit but no Squat?????? Incline DBs the best for overall hypertrophy of the chest. :facepalm:

KRyn
04-27-2012, 10:55 AM
You know home boy is on the juice right? So as always, results may vary.

scboss
04-27-2012, 11:22 AM
Yeah man if you want results then you need to do high volume in the big lifts. These guys can look at dbs and grow. Should be doing 5-6 sets by 8-12 reps 1 min breaks

Infinitisj
04-27-2012, 11:45 AM
Wow these workout routines posted are crazy.. My recovery following a workout are only average.

Day 1
Bench, incline dumbbell, military press, tricep pull downs and abs
Day 2
Squats, glutes, chin ups with weights, barbell curls, calfs
Day 3
Decline bench, dumbbell press, lateral raise, skkl crushers and abs
Day 4
Dead lifts, leg presses, pull downs, bicep curls w dumbbells, and calfs

Workout 2-3 times a week. Bench went from 160 in sept to 180 current. Squats and dead lifts even more.

cet
04-27-2012, 12:11 PM
At the moment i'm doing
Chest/shoulders/tri's
Back/Rear Delts/Bi's
legs

Thinking of switching it up though. Any good program recomendations? I'm thinking of trying Lyle McDonald's Generic Bulking routine for a bit.

schocker
04-27-2012, 12:21 PM
I have been doing
Sun- Chest/Biceps + Small Cardio
Mon- Cardio
Tues- Back + Small Cardio
Wed- Rest or Cardio
Thurs- Shoulders/Triceps + Small Cardio
Fri- Rest or Cardio
Sat- Legs + Cardio

I have been using this routine
http://www.bodybuilding.com/fun/dorian-yates-blood-guts-6-week-trainer.htm

Found it to be quite good, but I sometimes change it up and add more exercises/sets

scboss
04-28-2012, 03:17 AM
Originally posted by schocker
I have been doing
Sun- Chest/Biceps + Small Cardio
Mon- Cardio
Tues- Back + Small Cardio
Wed- Rest or Cardio
Thurs- Shoulders/Triceps + Small Cardio
Fri- Rest or Cardio
Sat- Legs + Cardio

I have been using this routine
http://www.bodybuilding.com/fun/dorian-yates-blood-guts-6-week-trainer.htm

Found it to be quite good, but I sometimes change it up and add more exercises/sets

Yeah that program is actually one of my favorites. I did it when I first got into putting on size. Dorian Yates is beast mode.

You should try doing 4 on 1 off it will make you a tank. Only thing I didnt like is deadlifts are not first on any day and no free weight squats

schocker
04-28-2012, 09:20 AM
Originally posted by warcaster


Yeah that program is actually one of my favorites. I did it when I first got into putting on size. Dorian Yates is beast mode.

You should try doing 4 on 1 off it will make you a tank. Only thing I didnt like is deadlifts are not first on any day and no free weight squats
Yes, I noticed a change immideately. Using the negative training really made me feel it the day after when I had kind of plateaued for a while and was working out but not feeling any change.
Would you just suggest the deadlifts on back day and free weight squats on legs day if I am not mistaken?

scboss
04-28-2012, 11:59 AM
Not really the program is what it is. Looks, a bit of strength and no functional stuff. The great thing is for once a program on bb.com actually puts focus on form, breaks and tech haha

schocker
04-28-2012, 03:52 PM
Gotcha. I was doing a program from there before, the 12 week trainer, and it had some super weird routines. Didn't really feel any gains from that :rofl:
The yates program has made me much more careful with my form though to get my full ROM in my exercises along with going more slowly to feel the burn.

swak
05-02-2012, 06:21 PM
Warcaster, when you say 4 on 1 off... what would you make your split look like?

scboss
05-03-2012, 01:18 AM
Originally posted by swak
Warcaster, when you say 4 on 1 off... what would you make your split look like?

When i did that program I did
Day 1 - Chest Bi's
Day 2 - Back ---- Cardio/Abs at night
Day 3 - Legs
Day 4- Shoulders/Tris
Off Day - Light Cardio/Abs

Repeat for 4 weeks and take a week off of lifting or go light like he says to let your nervous system recover.

I found that I get better results when I do volume training with complex movements (overhead press, deadlifts, squats, bench etc). I usually do 24-30 sets in one hour sticking to 1 minute breaks.

Zeroflux APX
08-10-2012, 08:36 PM
My workout:

Day 1&3:
-Cardio (5 mins on track)
-Chest (Flat benchpress, incline dumbells)
-Biceps (Barbell curl, preacher curls)
-Lower Back (Hyperextensions)
-Middle Back/Lats (T-bar row)
-Traps (Dumbell shrug)
-Abs (Misc. exercises from P90x, Planks, etc.)
-Cardio (5 mins on track)

Day 2&4:
-Cardio (5 mins on track)
-Quads (Barbell squats, leg presses)
-Triceps (Skullcrushers)
-Shoulders (Seated military press)
-Forearms (Bench curl)
-Hamstrings (Lying leg curls)
-Calves (Standing calf raise)
-Lats (Close-grip front lat pulldown)
-Cardio (5 mins on track)

Day 5:
-Cardio (15 mins x 3)

Any critiques would be appreciated.

A790
08-11-2012, 09:13 AM
Originally posted by Zeroflux APX
My workout:

Day 1&3:
-Cardio (5 mins on track)
-Chest (Flat benchpress, incline dumbells)
-Biceps (Barbell curl, preacher curls)
-Lower Back (Hyperextensions)
-Middle Back/Lats (T-bar row)
-Traps (Dumbell shrug)
-Abs (Misc. exercises from P90x, Planks, etc.)
-Cardio (5 mins on track)

Day 2&4:
-Cardio (5 mins on track)
-Quads (Barbell squats, leg presses)
-Triceps (Skullcrushers)
-Shoulders (Seated military press)
-Forearms (Bench curl)
-Hamstrings (Lying leg curls)
-Calves (Standing calf raise)
-Lats (Close-grip front lat pulldown)
-Cardio (5 mins on track)

Day 5:
-Cardio (15 mins x 3)

Any critiques would be appreciated.
Goals?

max_boost
08-11-2012, 10:11 AM
^^^

To get shred it. What else. :D

scboss
08-11-2012, 01:44 PM
Originally posted by max_boost
^^^

To get shred it. What else. :D

Seriously tho what are your goals? I can clean your program up quite a bit. Judging by the amount of exercises you are prob in the gym 2hrs plus which is way to long

ZorroAMG
08-11-2012, 03:22 PM
Zeroflux, that's such a glamour routine. Needs way more basic heavy lifts.

Zeroflux APX
08-11-2012, 03:52 PM
My goal is to get more muscle mass, but cut on body fat. I am on a caloric deficit (500 a day), I am eating well, and I get enough exercise. I spend about 75 mins in the gym, not 2 hours lol. I might try and cut it down to an hour or less though since school is starting soon and engineering is hell haha.

What do you mean by basic heavy lifts - do you mean full body compound lifts?

I'm supplementing with a multivitamin, fish oil, protein and creatine if that helps.

scboss
08-13-2012, 12:38 PM
If you train 4 days a week and you want to put on size I would change up your split.

You should always start your workouts with compound lifts and then work your way to isolations. So doing things like biceps or triceps before a big movement is a no no. Doing biceps before back will lower your compound lift significantly

A790
08-13-2012, 02:20 PM
Originally posted by warcaster
If you train 4 days a week and you want to put on size I would change up your split.

You should always start your workouts with compound lifts and then work your way to isolations. So doing things like biceps or triceps before a big movement is a no no. Doing biceps before back will lower your compound lift significantly
Dude I need a new cutting routine. Right now I'm doing a four day split (Chest/Bi's, Legs, Shoulders/Tri's, Back).

Tired of doing the same old. Want to retain as much muscle mass as possible while cutting fat (DUH). Can lock in the workout/diet.

Gimme what you got mate!

Zeroflux APX
08-13-2012, 02:27 PM
I just realized that you can't really cut and bulk at the same time. I guess my goal right now really is to cut and conserve muscle mass like the guy above. I'd like to know a good cutting routine too :D

A790
08-13-2012, 06:03 PM
Originally posted by Zeroflux APX
I just realized that you can't really cut and bulk at the same time. I guess my goal right now really is to cut and conserve muscle mass like the guy above. I'd like to know a good cutting routine too :D
Are you a new lifter?

If so, any 5x5 routine will serve you well.

I've been lifting seriously for about 3-4 years now and need something a bit more advanced. :)

scboss
08-13-2012, 10:02 PM
Cutting is all based on your diet anyways. In order to clean bulk dont lose sight of your abs at any time. By this I mean when your flexing not just standing normally.

That way when you cut it takes 3-4 weeks. If you have followed my threads you will see I pretty much stay at 12-15% bodyfat all the time. When I need to cut it takes no time.

A790 you have a pm

bigbadboss101
08-13-2012, 10:56 PM
http://www.t-nation.com/free_online_article/most_recent/accumulate_intensify_dominate

This looks interesting. Basically compound lifts with a few things in addition. First phase is for strength, and the next more so muscle recruitment. Some of the exercises are foreign to me though.

Zeroflux APX
08-15-2012, 10:46 PM
Well after doing some research, I realized how bad my workout routine was. I was doing too many isolation exercises for each muscle and spending 1.5 hours in the gym...I will probably be following a program such as Starting Strength soon, but for now this is what I'm doing:

Day 1&3:
-Benchpress (3x5)
-Deadlifts (3x5)
-Rows (3x5)
-Bicep curls (3x8)
-Abs (Miscellaneous)
-Cardio (10 mins on track)

Day 2&4:
-Squats (3x5)
-Military Press (3x5)
-Pullups (3x5)
-Dips (3x5)
-Skullcrushers (3x8)
-Cardio (10 mins on track)

Day 5:
-Incline dumbell presses (3x8)
-Seated military presses (3x8)
-Palms down forearm bench curls (3x8)
-Dumbell shrugs (3x8)
-Hamstring curls (3x8)
-Standing calf raise (3x8)
-Cardio (10 mins on track)

Day 6/7: Rest

So yeah on Day 5 I do mostly isolation. I've been training for half a year now and although my routine sucked balls, I think that I can afford to do some isolation movements right? Let me know how that routine looks and suggest anything to cleanup :)

scboss
08-16-2012, 01:53 AM
http://www.bodybuilding.com/fun/dorian-yates-blood-guts-6-week-trainer.htm

check out these vids. It will give you some inspiration, your over thinking your plan

If you want to train to get buff its fine. Dont confuse the two :D

chibwack
08-27-2012, 11:40 AM
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.

403ep3
08-27-2012, 12:03 PM
If you really want to lose your gut and shed a lot of lbs, you're going to have to do a lot more cardio and core workouts; I briefly scanned your workouts and they don't include very many, if any, of these workouts.

max_boost
08-27-2012, 12:14 PM
Swim 1km, 2-3x a week.
Ice hockey 1x a week.
Badminton 1x a week.
Bench 1x a week.
Overhead press 1x a week.
Battle ropes 1x a week.
Chins ups 3x5 1x a week.
Yoga 1x a week.

:D

austic
08-27-2012, 12:16 PM
Today
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight 285lbs
Bench press: body weight 190lbs
Clean: 3/4 body weight 145lbs

Set up three bars and storm through for time.

You do 10 deadlifts, then 10 bench press then 10 cleans, then 9-9-9- 8-8-8 so on and so forth.

Should be fun.......

bigbadboss101
08-27-2012, 12:19 PM
- Big 3 lifts 2-3x a week
- ball or ice hockey 1x a week
- yoga 1-2x a week
- tennis 1-2x a week
- mtb ing 1-2x a week
- running 1-2x a week
- martial art 1-2x a week
- misc sports ?x a week