|
Workout Thread III (pg. 17)
|
View this Thread in Original format
| Aiwendil |
The anus of a magical gay unicorn?
What what comes from? Creatine? The kind your body produces or the synthesized kind? |
|
|
| echosystm |
Ok, starting new routine on monday for 5 weeks (nearing the end of my bulk now). Aim is to build up my arms and shoulders, and also make my butt look smaller (i want it small - so im putting more emphasis on hamstrings). Now, ive never done a 4 day (excercising each muscle group twice a week) before, so i'm not sure if this is undertraining or over training. Am I forgetting anything (other than traps, im aware that nothing here directly excercises them)?
Also, should i go for the old 5 sets of 4-6 reps on non-supersets? Or is 4x8 ok? Mass is my goal ^_^
Split:
Monday: Chest, shoulders, back
Tuesday: Arms, legs, abs, obliques
Wednesday: Break
Thursday: Repeat monday
Friday: Repeat tuesday
Saturday: Break
Sunday: Break
[Sets]x[Reps] - Excercise :P
Monday
4x8 - Dumbell chest press
4x8 - Dumbell flies
4x8 - Sitting dumbell shoulder press
4x8 - Plate raise
4x8 - Cable row
4x8 - Pullups (close grip)
Tuesday
3x8 - Barbell curls -> tricep pushdowns (supersets)
3x8 - Concentration curls -> tricep dips (supersets)
4x8 - Leg press
4x8 - Hamstring curls
4x8 - Calf raise
2x* - Hanging leg lifts (like knee raise on parallel bars but with legs straight)
2x* - Decline oblique crunches
Thursday
4x8 - Chest press machine
4x8 - Pec dec (Butterfly machine whatever)
4x8 - Standing military press
4x8 - Dumbell front raise
4x8 - Seated row (T-Bar)
4x8 - Chinups (wide grip)
Friday
3x8 - Cable bicep curls -> rope tricep extensions (supersets)
3x8 - Preacher curls -> dumbell skull crushers (supersets)
4x8 - Hack squat
4x8 - Seated calf raise
2x* - Hanging leg lifts (knee raise on parallel bars with legs straight)
2x* - Decline crunches
Thanks ^_^ |
|
|
| echosystm |
BUMP
Cmon, hurry up mangs i need to do this tomorrow D:
karim? orbax? ffs... |
|
|
| Floorfiller |
| quote: | Originally posted by echosystm
BUMP
Cmon, hurry up mangs i need to do this tomorrow D:
karim? orbax? ffs... |
it looks fine. orbax is in the middle of a ban so he won't be able to respond for a week or two... |
|
|
| Nrg2Nfinit |
| quote: | Originally posted by echosystm
Ok, starting new routine on monday for 5 weeks (nearing the end of my bulk now). Aim is to build up my arms and shoulders, and also make my butt look smaller (i want it small - so im putting more emphasis on hamstrings). Now, ive never done a 4 day (excercising each muscle group twice a week) before, so i'm not sure if this is undertraining or over training. Am I forgetting anything (other than traps, im aware that nothing here directly excercises them)?
Also, should i go for the old 5 sets of 4-6 reps on non-supersets? Or is 4x8 ok? Mass is my goal ^_^
Split:
Monday: Chest, shoulders, back
Tuesday: Arms, legs, abs, obliques
Wednesday: Break
Thursday: Repeat monday
Friday: Repeat tuesday
Saturday: Break
Sunday: Break
[Sets]x[Reps] - Excercise :P
Monday
4x8 - Dumbell chest press
4x8 - Dumbell flies
4x8 - Sitting dumbell shoulder press
4x8 - Plate raise
4x8 - Cable row
4x8 - Pullups (close grip)
Tuesday
3x8 - Barbell curls -> tricep pushdowns (supersets)
3x8 - Concentration curls -> tricep dips (supersets)
4x8 - Leg press
4x8 - Hamstring curls
4x8 - Calf raise
2x* - Hanging leg lifts (like knee raise on parallel bars but with legs straight)
2x* - Decline oblique crunches
Thursday
4x8 - Chest press machine
4x8 - Pec dec (Butterfly machine whatever)
4x8 - Standing military press
4x8 - Dumbell front raise
4x8 - Seated row (T-Bar)
4x8 - Chinups (wide grip)
Friday
3x8 - Cable bicep curls -> rope tricep extensions (supersets)
3x8 - Preacher curls -> dumbell skull crushers (supersets)
4x8 - Hack squat
4x8 - Seated calf raise
2x* - Hanging leg lifts (knee raise on parallel bars with legs straight)
2x* - Decline crunches
Thanks ^_^ |
for me all isolation did was tone my muscles.. didnt really gain much size.. but everybodys body type is different.. give hte routine a go and keep stats on yourself.
Im currently starting a new routine.. upper break lower break upper break etc.. so far im noticing some results.. overall bulking is apparent.. nothing too crazy though. im trhying to get about 3 lbs by the end of the 8 week routine or more if possible.
progress pic..
still 5"11 140
hopefully will get up to 143 or so |
|
|
| Nrg2Nfinit |
well might as well post my new routine as well
3 minute warm up (on bike or treadmill)
(for both days)
day 1 (upper body)
push ups 1 set
bench press 3 X (12, 10, 8)
bent over row (palms facing floor)3 X (12, 10 ,8)
tricep dips 3 X (12, 10, 8)
lat pull up (body weight or with machine [pull down]) 2 X (12 ,10)
standing shoulder press 3 X (12, 10, 8)
bicep curl (standing or seated) 3 X (12, 10, 8)
the point of this routine is to alternate between commonly used muscle groups (eg triceps and biceps) so they can be used for other excercises (shoulder press and back excercises) without them being exausted.
major muscle groups are targeted first (chest and back) so not so repeated strain is less frequent with smaller muscle groups (eg triceps biceps shoulders)
day 2 (lower body)
squats 5 X (12, 10, 8)
deadlifts 2 X 10
calve raises 3 X (12, 10, 8)
sit ups (2 X 20)
leg raises (abs) (2 X 10) |
|
|
| djdawn |
that's a nice routine imo. only thing I find a bit strange is squats and deadlifts on the same day.
i have no power for deadlifts after 2 proper sets of squats |
|
|
| Nrg2Nfinit |
| quote: | Originally posted by djdawn
that's a nice routine imo. only thing I find a bit strange is squats and deadlifts on the same day.
i have no power for deadlifts after 2 proper sets of squats |
you can just do a lower weight.. again this is a full body routine. its not expected that you the same weights as you would do in isolation routines |
|
|
| Orbax |
i used to finish my last squat, drop the breaker bars, and go right into deadlifts. I was able to do 2 45s and a 25 each side easy. With the blood and adrenaline still blazing from squats you can do anything :D
Although deadlifts are typically associated more with back than anything.
My trainer caught me doing that routine and told me never to do it again hehe. legs days are
squats
walking lunges
calves
hamstring curls
quad extensions (21s. You do 7 with each leg isolated on lower weight, and then kick it up anotch and do 7 with both legs)
hamstring curls (21 style)
calves
in that order
felt good.
I, on rec of trainer, was doing full squats )all the way down all the way up( and would only end up doing around 185 for last set. Satrted off with 115. Deadlifts were around 275, walking lunges are with 20lbs in each hand (cuz theyre after squats :D ) and then machines are pretty easy to quickly adjust.
Also, if you havent tried the smith machine...do so! for incline chest a 2-3 second slowwwww negative and then a solid explosion...you dont have to worry about losing strength because you rack it when you cant lift it. shake your arms out, knock out another 1-2 and then do your rest for the next set.
Its great, Im loving it. |
|
|
| Nrg2Nfinit |
its all about knowing your body.. the routine i posted is combinatory legs abs and lower back hence the deadlifts..
a light set of deadlifts will work your back.. i dont put more than 2 25 plates on each side for this.
As long as proper form is used and you pay attention to how your body reacts to the excercises everythign should be ok
edit: just did this routine today.. and my ass feels solid lol |
|
|
| Orbax |
| yeah the straight leg deadlifts lower it a lot. I found that pushing your hips forward to straigten focuses it lower still (as opposed to just locking hips and using that stabilizing force as the antagonistic force) |
|
|
| Nrg2Nfinit |
| quote: | Originally posted by Orbax
yeah the straight leg deadlifts lower it a lot. I found that pushing your hips forward to straigten focuses it lower still (as opposed to just locking hips and using that stabilizing force as the antagonistic force) |
again in this routine deadlifts should be a functional excercise (more then one plane of motion), you should be using your hamstrings to lift as well. Locking your legs would be isolation for lower back. Doing this would you would likely injur your lower back with excessive weights.
So doiong proper deadlifts lighter weights.. then following htat routine it seems to work alright. This is my 4th lower body day today and so far no bad pains. |
|
|
|
|
