Post your routine

[bluecar]

Here is my workout routine:

MWF...workout for one hour


Mondays

-Start run/walk for 15 minutes
-start with the hand dumbells as one would bench press
1x10@15 lbs
1x10@20 lbs
1x10@25 lbs
-then I do an exercise where the weights start at my side and go straight out (meaning from left finger tip to right finger tip makes a straight line)
2x10@8lb
1x10@10lbs
-next exercise I start at the bottom and go straight forward
2x10@10lbs
1x5@15lbs
-back to the bench and I throw a 11lb medicine ball up and try to catch it
3x10
-the I do dips using the bench
3x10
-threadmill at 4mph for remainder of the hour

WED
-treadmill for 15 minutes
-I use one of those giant balls
30 crunches
30 full situps
-then I bench
1x10@45lbs
1x10@55 lbs
1x10@60 lbs
-walk on treadmill remainder of hour

Thurs
-25 minute walk/run
-leg press
3x10
-hip adduction
3x10
-hip abduction
3x10
-this hamstring improving machine
3x10
-elliptical for remainder of hour


Halp?

[tapout]

Because of my schedule, I work out when I can. I make sure there is 3 days between back day and leg day and 2 days off before starting over.

My routine is compromised of strength exercises most of the year.

All exercises are 5 sets of 5, 4, 3, 2, last one is 1 rep of 90% max on all of my core exercises. others are 5 sets 10, 8, 6, 6, 4.

back and bis...
deadlift(core)
one arm bent over dumbbell rows
wide grip pullups
standing barbell curls
one arm dumbbell curls
abs

I alternate every back day with Sumo deadlifts, Romanian deadlifts, and rack pulls in a power cage.

off day

Chest and Tris..
Flat bench(core)
Incline dumbbell
tricep pushdowns
nose bleeds
calf raises

off

legs and shoulders....
warmups with leg extensions
Squats(core)
I warmup my shoulders with dumbell presses, then
Clean and jerk(core)
abs

2 days off. If back is still sore, I take another day off.

This is bulking routine and done nine months out of the year. I switch it up and do different programs for muscle shock but this is the basics.

[Captain Ahab]

My current routine: Goal is to cut down to about 8% bodyfat by June.

1800-2200 cals/day
<40g fat
200g+ protein
No idea on carbs

Monday-Chest/Abs


Barbell Decline Press- (2 warm up sets of 10 and 8 first) 6x6x10x12x15
Flat DB Flies - 6x12x15x20
Incline BB press- 6x6x15x20
EZ Bar Pullovers- 6x8x12 the DB pullovers 15x20
Decline push ups- 3 sets til failure

Tuesday- Back/forearms
Bent over cable rows (warm up set of 10) 6x6x12x20
reverse grip bent over rows- 6x6x15x20
t-bar rows - 6x6x15x20
wide grip straight pulldowns- 6x6x15x20
sitting behind neck lat pull downs - 8x8x8
wrist curls- 15x12x12x10
rev BB curls- 15x12x12x10

Wed- Legs/Calves
Squats - (2 warm up sets of 12 and 8) 6x6x15x20
Superset Leg Extensions and Lying Leg Curls- 6x10x15x20
Hack Squats- 6x6x15x20
DB Lunges- 7x7x12
Superset standing calf raises and sitting calf raises
12x12x12x12 standing
20x20x20 sitting

Thurs- Shoulders/Traps/Abs
Behind neck press- (warm up set of 12) 12x12x12x10
Upright BB rows- 12x12x14x14
Seated arnold presses- 12x12x12x12
BB shrugs -15x15x12x12x12
Bent over side raises 12x12x10x10


Fri-Arms(supersets)
Tricep press downs and Incline DB Curls(warmup set of 15) 15x15x12x12
Overhead (behind neck) tricep extensions and preacher curl (ez bar) 12x12x12x15x15
Lying Tricep Ext (ez bar) and conc. curls- 15x15x12x12x10
Behind back wrist curls and rev curls (both with BB)-14x14x14



Some Sundays I will do abs/calves/forearms together and change the days I do them the following week. Get abs in 2ce a week, calves twice, and forearms 2x.

Cardio- 15-25 minutes of light jogging after a workout or when i wake up about 4 times a week. Lots of walking 2 days of the week. Will be more walking than jogging now since turkey season has started.

Started at 197lbs 3 1/2 weeks ago.
Currently at 191.5lbs.

Am using an ECA stack.

[pl8er]

This is a long ass thing to type so I'll give you just the jist of what I do

I start each routine with some sort of cardio (in the winter it is just to get my heart rate up to around 150bpm for 20-25 minutes)

Monday - bicep 4 sets of 8-12 (weight increasing) final set high weight till failure (I do usually 8-10 machines for a total of no more than 1 hour of lifting per day)

Tuesday - Tri's Same as above for reps
Wed-Legs (Low cardio on these days) high reps medium weight
Thurs - back shoulders (usually shrugs, military press, lat tower, rows (lots and lots of rows)
Fri - Chest (anything that works chest really) Bench, I prefer to do a countdown with gains in weight per run (12,10,8,6,3,2,1)
Sat - i lift solo and heavy heavy heavy (any combo of muscles groups I choose)

Basically for me the key is to keep changing the machines and not allow my muscles to adapt.

I run this routine for 4 weeks, then do a single week (currently in it) of high rep low-medium weight then a week of max weight 5X5 on all muscle groups.

Then a week off. Then I switch out the routine and change all muscle groups days.

Diet is key, but its late and honestly it wouldn't work for everyone. I'm naturally a smaller guy and it takes a TON of food for me to hit 215. In the summer I cut and run.

I do abs 3 days a week and in the summer I run pretty much everyday. In full running mode I go down to about 185 and I actively run road races (I never come close to winning, but I have finished a few marathons and a ton of half marathons).

[Tiger Bass]

All exercises are 5 sets of 5, 4, 3, 2, last one is 1 rep of 90% max on all of my core exercises. others are 5 sets 10, 8, 6, 6, 4.

Could you explain that part a little better please?

[Spider Monkey]

Good thing we made the steroid station. Keeps this shit out of the serious business.

[pl8er]

Could you explain that part a little better please?

He is saying 5 sets

First set (just making up numbers)
100lbs X 5
120 X 4
130 X 3
etc etc

when he gets to 1 it would be like 200X1 for as close to failure.

[pl8er]

Do you, or have you done pulloffs Tapout?

For instance I will put a plate on each side then 5 10's on each side.
Then its 5 reps, my spotter pulls a 10 from each side
5 reps another pair of 10s
all the way down to just the 45's.

Nothing is more humiliating than having 135 on there and squirming around like your trying to push 405 ;)

[Mr. Shickadance]

My routine is not for overall powerlifter strength (hense 70% max with high reps), but here you go.


Monday, Wednesday, Friday

-Warm up exercise bike or running for 30 minutes
-300 mixture of regular and oblique crunches
-50 Glute Kickbacks
-10 Barbell Shrugs

5 sets of 10 at:

-Bench Press
-Deadlift
-Barbell Row
-Squat
-Power Clean 3x5 sets only on Wednesday


Tuesday, Thursday

-Warm up exercise bike or running for 20 minutes
-500 mixture of regular and oblique crunches
-30 Decline Crunches

3 sets until failure of:

-Pullups
-Dips
-(2) One Arm Dumbbell Triceps Extension
-Barbell Preacher Curl
-Reverse Barbell Preacher Curl
-Rolling reverse wrist curls with barbell (no weights) behind back


5g of Creatine halfway through each workout and a scoop of Whey Protein after the workout.

[tapout]

snaps, its teh shark guarder.

[tapout]

Where j00 been?

[Spider Monkey]

Wowza

[Mr. Shickadance]

I was living in Florida for a couple months, but I moved back to Iowa so I have the interwebs again lol :eek:

[Spider Monkey]

There is no webs in the Florida?

[Mr. Shickadance]

There is no webs in the Florida?

Not when each day was like this:

work
beach
beer
gf working teh shaft
pass out

But no more of that, I got laid off, so going back to college...:fu:

[Spider Monkey]

Daymn yo. You're pulling a DeMan!

[Mr. Shickadance]

Daymn yo. You're pulling a DeMan!

hmmmm

You can bet I'll be sneaking a peek at his answers on test day.

[icpurplepplalot]

I fap

[Roadtrippin']

Exercise, eat well, drink lots of water, get plenty of rest.


Just thought I should post in here at some point.

[mackin]

Monday - Chest and Tri's
Tuesday - Legs
Wednesday - Off. (Cardio?)
Thursday - Shoulders and Traps
Friday - Biceps and Forearms
Saturday - Off (Cardio?)
Sunday - Off (Cardio?)

Just started this routine last week and so far i think it is pretty awesome. i'll post up the actual lifts when i have more time.

I do some type of cardio 2 out of the 3 days off. throw some abs in there too.

[junior]

Hey all. Thought I'd make my first post here.

This is the routine I'm doing right now to get ready for the North American All Naturals. I'll be starting my cutting phase around July when I'm 16 weeks out from show.

Every excercise I increase weight each set

Day 1 - Chest

bench press (barbell)- 2 warmup sets of 15-20 - 5 workout sets, 12-10-8-6-4 (last set I do a drop set)
Incline bench press (dumbell) - 4 sets - 10-8-6-4
pec dec - 4 sets - 12-10-8-6
cable crossovers - 4 sets - 12-10-8-6
dumbell flyes supersetted with incline pushups - 12-10-8-6 (pushups are to failure)

day 2 - back

weighted chin-ups - 2 warmup sets with just body weight, 4 workout sets 10-8-6-4
reverse grip machine pulldowns(hammer strength) 4 sets 10-8-6-4
bent over barbell rows - 4 sets - 10-8-6-4
wide grip pulldowns - 4 sets - 10-8-6-4
seated cable rows- 4 sets 10-8-6-4

Day 3 - legs

warm up with 2 sets of leg extensions

squats - 5 sets - 12-10-8-6-4
leg press - 4 sets - 10-8-6-4
leg extensions - 4 sets - 12-10-8-6
stiff legged deadlifts - 4 sets - 10-8-6-4
leg curls - 4 sets - 12-10-8-6
kamikazes - 4 sets to failure

once a month I'll switch it up and do a day of 20/20's - that's 20 sets of 20 reps of squats with a plate a side. Doesn't sound like much, but you won't walk properly for about a week after.

Day 4 - rest

Day 5 - bi's and tri's

Biceps

dumbell curls - 2 warmup sets of 15-20 - 4 workout sets - 10-8-6-4
seated preacher curls - 4 sets 10-8-6-4
barbell curls - 4 sets - 10-8-6-4
crossbodies - 4 sets 10-8-6-4

triceps

weighted dips(on bars) 2 warmup sets with just body weight 4 workout sets 10-8-6-4
close grip bench - 4 sets - 10-8-6-4
lying one arm dumbell extensions - 4 sets - 10-8-6-4
overhead rope extensions - 4 sets - 10-8-6-4

Day 6 - shoulders and calves

shoulders

warmup with rotator cuff rotations

dumbell shoulder press - 2 warmup sets for 15-20 - 4 workout sets - 10-8-6-4
side raises - 4 sets - 12-10-8-6
rear delt machine - 4 sets 12-10-8-6
front raises - 4 sets - 12-10-8-6
dumbell shrugs - 5 sets - 12-10-8-6-4

calves

donkey calf raises - 5 sets - 12-10-8-6-4
seated calf raises - 5 sets - 12-10-8-6-4

Day 7 - rest

Right now I'm taking in about 6000 calories a day, 60% carbs, 30% protien, 10% fat(comes out of my protein)

supplements I'm on are:

Cytogainer right before bed
whey isolate with milk and fruit right after workout
Carbolin 19 by biotest twice a day
and Gaba once in the morning and once before bed

[Spider Monkey]

Whao. Where you come from?

[junior]

I'm a member on CA.com. Saw the link to this site. Thought I'd check it out.

[Spider Monkey]

Your workout is wicked.

[junior]

thanks man. I've been a personal trainer for 13 years and have won a couple shows in my day. I'm training for the North American all Naturals this year. It's my first pro show, so I'm training my ass of for it.

[mackin]

Junior, that looks like an extreme pain in the ass...

Here is the breakdown of what i'm doing these days.

Monday:
Bench Press - 3x(6-10)
Incline Dumbbell Press - 2x(6-10)
Dips - 2x(To Failure)
Close Grip Bench - 2x(6-10)
Lying Tricep Extension - 2x(6-10)
Tricep Pressdown - 1x(6-10)

Tuesday:
Squats - 3x(8-10)
Leg Press - 2x(8-10)
Stiff Leg Deadlift - 2x(12-15)
Leg Curl - 2x(8-10)
Standing Calf Raise - 3x(8-12)

Wednesday: OFF

Thursday:
Military Press - 3x(6-10)
Dumbbell Press - 2x(6-10)
Side Lateral - 2x(6-10)
Bent Over Lateral - 1x(6-10)
Barbell Shrug - 2x(6-10)
Dumbbell Shrug - 2x(6-10)

Friday:
Bent Over Row - 3x(6-10)
Reverse Lat Pulldown - 2x(6-10)
Pull Ups - 2x(To Failure)
Deadlift - 1x(12-15)
Dumbbell Curl - 2x(6-10)
Close Grip Bar Curl - 2x(6-10)
Cable Curl - 1x(6-10)
Behind The Back Curls - 1x(8-10)
Dumbbell Wrist Curls - 1x(8-10)

Saturday: OFF

Sunday: OFF

On 2 of my three off days I do some type of cardio. abs are in the mix also.

EDIT: I suppose I should add that I drink ON Whey. otherwise no supplements for me.

:gay:

[junior]

Hey Mackin,

It's not for everyone, but in order to develope muscle, you have to push them beyond their point of comfort. When you been training for as long as I have, you need to train serious in order to grow.

Most people(including my clients) are there to get in shape and stay healthy. And that's awesome. I travelled the world when I built waterslides, and saw just how out of shape people are, especially the younger generation, and it's quite bad. I promote fitness for health reasons, not for competion.

[Maynard James Keenan]

snaps, its teh shark guarder.

i haven't seen him in ages. I thought he died.

[mackin]

Hey Mackin,

It's not for everyone, but in order to develope muscle, you have to push them beyond their point of comfort. When you been training for as long as I have, you need to train serious in order to grow.

Most people(including my clients) are there to get in shape and stay healthy. And that's awesome. I travelled the world when I built waterslides, and saw just how out of shape people are, especially the younger generation, and it's quite bad. I promote fitness for health reasons, not for competion.

word. i'm just there to get stronger and look better. i've always been thin and now i'm finally starting to put on some muscle :biggerGrin:

[junior]

word. i'm just there to get stronger and look better. i've always been thin and now i'm finally starting to put on some muscle :biggerGrin:

That's awesome. Nutrition plays a huge role when you are thinner. My rule of thumb is nutrition plays about 70% of the role, training is about 30%.

[mackin]

That's awesome. Nutrition plays a huge role when you are thinner. My rule of thumb is nutrition plays about 70% of the role, training is about 30%.

yeah i'm trying to eat a lot more. peanut butter bagels ftw! :fyi:

[Spider Monkey]

Peanut Butter?!? ZOMG! That shit will kill you right now!

[mackin]

doubtful.

[junior]

yeah i'm trying to eat a lot more. peanut butter bagels ftw! :fyi:


try and get about 2grams of protein per body pound. Having a higher metabolism, try and eat a 2:1 ratio of carbs to protein. You'll start feeding your muscle the nutrients they need in order to grow!:biggthumpup:

[Captain Ahab]

post up some pics junior. no homo.

[mackin]

try and get about 2grams of protein per body pound. Having a higher metabolism, try and eat a 2:1 ratio of carbs to protein. You'll start feeding your muscle the nutrients they need in order to grow!:biggthumpup:

holy hell. i'm not sure we have that much food in the house. i wonder how much protein a chicken sandwich from school has...

i'm gonna try to figure out how much protein i'm getting right now and see what the deal is. i'm sure it's not 2:1 but i'd be willing to bet it's not TOO bad.

[junior]

post up some pics junior. no homo.

I don't actually have any on the comp right now. I will try and put some up in the next day or two. I'm only 5' 4", floating around 200lbs. (197 in the morning, 202 at night) 12% BF.

[junior]

holy hell. i'm not sure we have that much food in the house. i wonder how much protein a chicken sandwich from school has...

i'm gonna try to figure out how much protein i'm getting right now and see what the deal is. i'm sure it's not 2:1 but i'd be willing to bet it's not TOO bad.


The male body needs at least 1 grams of protein per body pound just to maintain the muscle tissue it has. It needs 1.5-2 grams in order to gain muscle. With a higher metabolic rate, you should shoot for the 2 grams in order for your body to grow.

[Captain Ahab]

I don't actually have any on the comp right now. I will try and put some up in the next day or two. I'm only 5' 4", floating around 200lbs. (197 in the morning, 202 at night) 12% BF.

Nice.

[JimJ]

I fap

Indeed.

[mackin]

The male body needs at least 1 grams of protein per body pound just to maintain the muscle tissue it has. It needs 1.5-2 grams in order to gain muscle. With a higher metabolic rate, you should shoot for the 2 grams in order for your body to grow.

how many protein shakes should i be having? and when should i drink them? right now i have one after i work out and otherwise i just try to eat protein filled foods, drink milk etc.. I tried mixing my shake with milk yesterday and it is not my favorite. i might just grow a pair and continue to do it though lol.

[junior]

how many protein shakes should i be having? and when should i drink them? right now i have one after i work out and otherwise i just try to eat protein filled foods, drink milk etc.. I tried mixing my shake with milk yesterday and it is not my favorite. i might just grow a pair and continue to do it though lol.


Rule of thumb is to make sure you have more solid food meals than shakes. Myself, on non workout days I have 2, on workout days, I have 3. Make sure to take a shake like you are after your workout. An isolate is the best for that. Try taking a weight gainer shake (like cytogainer) before going to bed. Especially with a higher metabolism. Your body is most dormant when you are sleeping and this is when your muscles repair themselves. You need the carbs and protein in order for your body to recuperate. One in the morning is also good. You need a good protein source when you wake up.

[mackin]

solid. i will have to increase my intake then.

by the way, i just did my leg workout listed above after not doing legs for a solid 6-8 months. i havent done actual squats since the summer before ninth grade and now i'm a senior lol...

i can barely walk haha. can't wait for tomorrow. now i have to go snowblow! wish me luck.

[junior]

solid. i will have to increase my intake then.

by the way, i just did my leg workout listed above after not doing legs for a solid 6-8 months. i havent done actual squats since the summer before ninth grade and now i'm a senior lol...

i can barely walk haha. can't wait for tomorrow. now i have to go snowblow! wish me luck.

Right on. keep on the leg workouts. Legs are the largest body part, and hold the most testosterone. By working them out, you release that testosterone and your whole body will grow because of it.

[mackin]

glad to hear this, because walking today is a pain in the ass. sitting down isn't fun either lol.

[junior]

you know you've had a good leg workout when it hurts to get on and off the shitter.

[mackin]

haha that's funny because i just did some business on there and it was painful to get up. great success!

[Mr. Shickadance]

i haven't seen him in ages. I thought he died.

I spy 2kchevy!

:mynig:

[Uncle Rico]

I squated for the first time in years yesterday. It was only 225 x5 x 5. The next day I almost cried. lol

[Captain Ahab]

My ass gets ridiculously sore after leg day.

[mackin]

My ass gets ridiculously sore after leg day.

my legs are still sore and i did legs on tuesday. my ass is in bad shape too. :crap::bootyshake:

[junior]

try doing 20/20's. 20 sets of 20 reps of squats. You'll shit sideways for a week after.

[tapout]

Junior, thanks for tanking an interest and helping these kind folks out.

[mackin]

lol i don't think i want to try that. shitting sideways sounds interesting though..

[junior]

Junior, thanks for tanking an interest and helping these kind folks out.

hey no problem. If any one wants any help, nutrition or work out routine wise, PM me, would love to help out.

[Porch Monkey]

Will Smith's routine.


THE PROJECT
After losing muscle mass while promoting Bad Boys II and producing his UPN sitcom, All of Us, Will Smith had to regain his fitness and take it to a new level to defend mankind in I, Robot, according to Smith's trainer, Darrell Foster. Foster was a boxing and fitness coach for welterweight champion Sugar Ray Leonard for 18 years before training Smith for Ali.

THE PROBLEM
Smith's body-fat percentage was up 2 points, and his maximum bench press had dropped by 35 pounds.

SMITH'S PROGRAM
Each of his 5-day-a-week lifting sessions focused on one or two body parts. He ran at least 5 miles 6 days a week, and he boxed twice a week. "There is no better fitness regimen than the one a professional fighter uses," Foster says.

SMITH'S PROGRESS
In 3 months, Smith's bench press increased by 75 pounds, to 385--35 pounds more than he benched during Ali. A high-protein, high-carbohydrate diet maximized muscle repair. With his metabolic rate cranked up from the extra muscle, he slowly reduced his food intake to burn fat, cutting--but not eliminating--carbs. You need carbs to keep your brain sharp and fuel your workout routines (http://www.menshealth.com/cda/article.do?site=MensHealth&channel=weight.loss&category=transform.2007&conitem=08a11d8690fd2110VgnVCM20000012281eac____), says Foster. After 6 months, Smith's body fat had shrunk to 7.5 percent, down from 12 percent. And all those zero-body-fat robots never had a chance.

YOUR PLAN
To boost the amount you can bench-press, follow Smith's pyramid routine. He did either flat or incline bench presses once a week. Warm up with three sets of 10 repetitions, increasing the weight with each set, but staying below 70 percent of your one-rep max. (Smith did 135, 185, and 225.) Then do up to six sets of one repetition, starting with a weight that's at least 80 percent of your one-rep max. Progress by small--5 percent or less--increments. (Smith did 315, 335, 355, 365, 375, and 385.) Then reverse this path until you're back to the weight you used for your first one-rep set. To thoroughly exhaust the pectorals, Smith would finish by bench-pressing 315 pounds for two sets of five reps, then finally lifting 135 until failure.

[Uncle Rico]

hey no problem. If any one wants any help, nutrition or work out routine wise, PM me, would love to help out.

You'll have a pm very shortly.

[Uncle Rico]

Will Smith's routine.


THE PROJECT
After losing muscle mass while promoting Bad Boys II and producing his UPN sitcom, All of Us, Will Smith had to regain his fitness and take it to a new level to defend mankind in I, Robot, according to Smith's trainer, Darrell Foster. Foster was a boxing and fitness coach for welterweight champion Sugar Ray Leonard for 18 years before training Smith for Ali.

THE PROBLEM
Smith's body-fat percentage was up 2 points, and his maximum bench press had dropped by 35 pounds.

SMITH'S PROGRAM
Each of his 5-day-a-week lifting sessions focused on one or two body parts. He ran at least 5 miles 6 days a week, and he boxed twice a week. "There is no better fitness regimen than the one a professional fighter uses," Foster says.

SMITH'S PROGRESS
In 3 months, Smith's bench press increased by 75 pounds, to 385--35 pounds more than he benched during Ali. A high-protein, high-carbohydrate diet maximized muscle repair. With his metabolic rate cranked up from the extra muscle, he slowly reduced his food intake to burn fat, cutting--but not eliminating--carbs. You need carbs to keep your brain sharp and fuel your workout routines (http://www.menshealth.com/cda/article.do?site=MensHealth&channel=weight.loss&category=transform.2007&conitem=08a11d8690fd2110VgnVCM20000012281eac____), says Foster. After 6 months, Smith's body fat had shrunk to 7.5 percent, down from 12 percent. And all those zero-body-fat robots never had a chance.

YOUR PLAN
To boost the amount you can bench-press, follow Smith's pyramid routine. He did either flat or incline bench presses once a week. Warm up with three sets of 10 repetitions, increasing the weight with each set, but staying below 70 percent of your one-rep max. (Smith did 135, 185, and 225.) Then do up to six sets of one repetition, starting with a weight that's at least 80 percent of your one-rep max. Progress by small--5 percent or less--increments. (Smith did 315, 335, 355, 365, 375, and 385.) Then reverse this path until you're back to the weight you used for your first one-rep set. To thoroughly exhaust the pectorals, Smith would finish by bench-pressing 315 pounds for two sets of five reps, then finally lifting 135 until failure.

Wow. I dont even think I could ever do that. And if I did I'd cry all the way through it.

[adio]

http://omegabodies.com/THE-FITERATI-REPORT.pdf

[mackin]

will smith is a god

[adio]

will smith is a god

http://www.criticalbench.com/images/celebrity-weight-gain3.jpg

[adio]

http://www.criticalbench.com/celebrity-weight-gain.htm

[willyg4444]

http://www.criticalbench.com/celebrity-weight-gain.htm

That takes freakin discipline. Damn.. I guess I'd be disciplined for millions of dollars as well though hehe

[hustlemanlv]

run 4.5 miles MWFS
GYM LIFT T TH SATURDAY
MARTAIL ARTS SATURDAY

[ThomasG]

I've been on this for about 6 months however I'm switching routines today.

Routine Split and Exercise Selection

Day 1 : Chest and Back

Chest

* Flat Barbell Bench Press : 2 x 6-8 reps
* Low Incline Dumbbell Press : 2 x 6-8 reps
* Dips : 2 x 6-8 reps

Back

* Chin ups : 2 x 6-8 reps
* Deadlifts : 2 x 6-8 reps
* Barbell Rows : 2 x 6-8 reps
* Shrugs : 1 x 10 reps

Day 2 : OFF

Day 3 : Legs

* Squats : 2 x 6-8 reps
* Hack Squats : 2 x 6-8 reps
* Leg Curls : 2 x 6-8 reps
* Straight Legged Deadlifts : 2 x 6-8 reps
* Standing Calve Raises : 4 x 10 reps

Day 4 : OFF

Day 5 : Shoulders, Triceps and Biceps

Shoulders

* Military Press in Rack : 2 x 6-8 reps
* Seated Dumbbell Press : 2 x 6-8 reps
* Standing Lateral Raises : 2 x 10 reps

Triceps

* Narrow Grip bench Press : 2 x 6-8 reps
* French Press : 2 x 6-8 reps

Biceps

* Barbell Curls : 2 x 6-8 reps
* Hammer Curls : 1 x 6-8 reps

Day 6 : OFF

Day 7 : OFF

[ThomasG]

Just started this-Baby got Back!

Day 1: Horizontal push pull, calves, and abs

Thickness-Back:

* Rack pulls 5×5 (direct, hard, strength range)
* Bent-over rows 3×8 (hypertrophy range)
(If you do a third, Hammer Rows 3×10-12)

Chest:

* Flat bench 5×5
* Incline dumbbell press 3×8
(if you do a third, Incline cable flyes 3×10-12)

Calves: (soleus) 3×12-20 seated calf raises. Pause at the bottom

Abs: 3 sets of 8-12, weighted

Day 2: Quad dominant, hamstring accessory. Biceps.

Quads:

* Full squats 5×5
* Leg press 3×8

Hamstrings:

* Leg curls or high foot placement leg press 3-4 sets of 12-20

Biceps:

* Seated alternating bicep curls 5×5
* Hammer curls 3×8-12

Day 3: Vertical push-pull, calves, abs

Width-Back:

* Chins 5×5
* Hammer high rows 3×8
(if you do a third, Hammer Behind the Neck rows or lying pullovers 3×12)

Shoulders: (I like to warm up with bent over side laterals, which work the often-neglected rear delts anyway – 3×10)

* Arnold Press or Military Press 5×5
* Standing side laterals 3×8

Calves: (gastrocs) standing or donkey calf raises, 3×8-10

Abs: 3 sets of 8-12, weighted

Day 4: Hamstring dominant, quad accessory. Triceps.

Hamstrings/glutes:

* Romanian Deadlifts 5×5
* Good mornings or high foot placement leg press 3×8

Quads:

* Walking lunges or seated leg extensions 3×12-20

Triceps:

* Skullcrushers, Dips, or between bench dips 5×5
* Cable pressdowns 3×8-12

[pl8er]

Did Deadlifts tonight and hit 405 for the first time (only X1) I've only been doing them for about a month though honestly. Never could get it right until recently. Went 225X10, 315X10, 315X10, 405X1 then 315X5 (not trying to overdo it)

[Randy Savage]

Just started going back to the gym, 3 weeks now. Hadn't gone in about 2 years.

Squatted 270x4 and did same on dead. Pretty happy that I was able to do decent numbers after a 2 year hiatus. Haven't benched, don't know if I'm going to work that into my routine yet. Doing 2 different sets of full-body, 3-4 times/week. 20-25min of HIIT after routine each time.

[ThomasG]

HIIT FTW I do a lot of that with a jumprope and stair stepping. I call it jump 'n step.

[Randy Savage]

HIIT FTW I do a lot of that with a jumprope and stair stepping. I call it jump 'n step.

I usually do it on the treadmill but have been doing it on the bike lately because I tweaked my knee a couple of weeks ago.

[_AnGeL_]

i hasnt been to the gym in about 6 months lol i gotta start going again :crap:

[Spider Monkey]

I hasn't been to the gym in about a decade and a half. I'm not going to be going again anytime soon.

[KGC]

i lift weights :)

[bannock]

i walk about 40 mins to work each morning.

[Spider Monkey]

Broke ass

[bigtoyota479]

I used to work construction. That was all I needed to keep in shape. Now that I'm laid off, I'll be looking for a desk job, and then I'll get fat, and then I'll have to go to the gym. Although by then, I'll be able to afford it.

[Spider Monkey]

Or you could just walk to work like that loser up there ^^^^^^^^^^^

LMFAO! Walking to work. WTF

[bigtoyota479]

Heh, I'd be walking a lot longer than 40 minutes mang. I rode my bicycle home from town when I was a freshman. Took me an hour and a half, give or take a bit. I wouldn't walk that. Ever.

[Spider Monkey]

Serious business huh.