Welcome Guest ( Log In | Register )

Bump Topic Topic Closed RSS Feed
12 Pages « < 7 8 9 10 11 > » Bottom

Outline · [ Standard ] · Linear+

 Smell the Fitness, 8 day rotation

views
     
pizzaboy
post Apr 25 2008, 02:11 PM

Look at all my stars!!
Group Icon
VIP
9,495 posts

Joined: Dec 2004
Do what I'm gonna do if you wanna try. Like I said, this is how I intend to develop mine. Because I know high rep squats builds mass ALL OVER. Look at Tom Platz. Sick dude.

So...I'm just gonna do squats and sumo deadlifts as my core exercises to bomb my body with strength and more mass (Yes I think I might wanna gain a bit of weight to about 180LBS because I'm working in KL frm June-Oct so most likely won't eat much. So gimme 4 months to lose 20LBS)

In order not to overtrain, I'll just do bodyweight compounds like dips, push-ups, sit-ups, pull-ups for my upper body. For deadlifts, I'll go with;

* Week one: 70% - 15 sets of 1 - rest one minute between sets
* Week two: 75% - 12 sets of 1 - rest one minute between sets
* Week three: 80% - 10 sets of 1 - rest 90 seconds between sets
* Week four: 85% - 6 sets of 1 - rest 90 seconds between sets
* Week five: 90% - 3 sets of 1 - rest two minutes between sets
* Week six: Rest (no deadlifting)
* Week seven: try for a new max deadlift. Rest as long as you need in between sets (i.e. 3+ minutes)

Wanted to do my other method, but then since this is so much simpler, might as well go simpler.....singles, get a bit boring after a while.
TSshanecross
post Apr 25 2008, 02:34 PM

The Vibrator
******
Senior Member
1,885 posts

Joined: Dec 2007
From: Kuala Lumpur, Malaysia
Interesting, how would your workout breakdown look like ? 3 times a week on alternate days?
pizzaboy
post Apr 25 2008, 02:49 PM

Look at all my stars!!
Group Icon
VIP
9,495 posts

Joined: Dec 2004
Monday squat
Friday squat

This gives you a break in between

Then Wednesday deadlift, as this sorta deadlifting with singles does a lot of CNS work, not much muscular work.
High rep squatting is muscular work more than enough.

On deadlift days, I intend to power clean before deadlifting.

That's about as simple as how I'd break it up. There's a 16 week dead/squat routine but I don't have 16 weeks to train, so not doing that
TSshanecross
post Apr 25 2008, 03:36 PM

The Vibrator
******
Senior Member
1,885 posts

Joined: Dec 2007
From: Kuala Lumpur, Malaysia
Okay, let me simplify this


Monday

Squat ( 20 reps x ?? sets )
Chinups
Pushups
Situps

Wednesday

Deadlift/Sumodeadlift
Dips
Pullups


Friday

Squat ( 20 reps x ?? sets )
Pushups
Situps
Chinups


So, the squats does it all ? no Rows etc?
pizzaboy
post Apr 25 2008, 07:23 PM

Look at all my stars!!
Group Icon
VIP
9,495 posts

Joined: Dec 2004
Well, NOT really..the key to this routine, is compounds. You can row, but I wouldn't recommended exerting your lower back. Maybe do it on a bench, supported rows. Would be good.

Btw, how long have U squatted? And ur weight/height again?
TSshanecross
post Apr 25 2008, 07:57 PM

The Vibrator
******
Senior Member
1,885 posts

Joined: Dec 2007
From: Kuala Lumpur, Malaysia
QUOTE(pizzaboy @ Apr 25 2008, 08:23 PM)
Well, NOT really..the key to this routine, is compounds. You can row, but I wouldn't recommended exerting your lower back. Maybe do it on a bench, supported rows. Would be good.

Btw, how long have U squatted? And ur weight/height again?
*
I weigh 165. Im not sure about my height, around 165-167cm. I`ve been squatting for quite some time, about a year. Well actually less than a year.
pizzaboy
post Apr 25 2008, 08:03 PM

Look at all my stars!!
Group Icon
VIP
9,495 posts

Joined: Dec 2004
Why IS everybody all heavier than me darn it! I need to gain more weight.

140KG, less than a year, very good progress. You like seeing 3 plates on the barbell? Hehehe...I know, we all do don't we? Lol!

Hope to see you soon man, and yes, you can row.
TSshanecross
post Apr 25 2008, 08:31 PM

The Vibrator
******
Senior Member
1,885 posts

Joined: Dec 2007
From: Kuala Lumpur, Malaysia
Routine : Please click below


» Click to show Spoiler - click again to hide... «



If there is anyone who know what High Cable Lat Iso`s is, let me know, I am lost.

If I decide on this routine, I have to start eating alott. This will be a long gym session

Added on April 25, 2008, 8:32 pm
QUOTE(pizzaboy @ Apr 25 2008, 09:03 PM)
Why IS everybody all heavier than me darn it! I need to gain more weight.

140KG, less than a year, very good progress. You like seeing 3 plates on the barbell? Hehehe...I know, we all do don't we? Lol!

Hope to see you soon man, and yes, you can row.
*
Oh hell yeah. hehehe. It gives you the smell of achievement. hehe. Which part of KL ya working at man.

This post has been edited by shanecross: Apr 25 2008, 08:32 PM
pizzaboy
post Apr 25 2008, 08:46 PM

Look at all my stars!!
Group Icon
VIP
9,495 posts

Joined: Dec 2004
I'll be ....around the middle of KL. At Heritage Row area there..entah hapa nama tempat tu lah....

And whatever you're doing, half of them I've never done them. Whatever it is, the key is having fun doing it. So yea, go try that out if U want to. Maybe someday, I'll do a "Lateral Cable Isolated Delt Side Fly Ultra Megamassmonstergimmemuscle Bicep Curl"
TSshanecross
post Apr 25 2008, 08:59 PM

The Vibrator
******
Senior Member
1,885 posts

Joined: Dec 2007
From: Kuala Lumpur, Malaysia
QUOTE(pizzaboy @ Apr 25 2008, 09:46 PM)
I'll be ....around the middle of KL. At Heritage Row area there..entah hapa nama tempat tu lah....

And whatever you're doing, half of them I've never done them. Whatever it is, the key is having fun doing it. So yea, go try that out if U want to. Maybe someday, I'll do a "Lateral Cable Isolated Delt Side Fly Ultra Megamassmonstergimmemuscle Bicep Curl"
*
Should meetup someday. I sense some mixture of HB`s routine and the High Rep Squat thing. I wonder whats gonna come up if I mix them up both. biggrin.gif
TSshanecross
post Apr 28 2008, 07:32 PM

The Vibrator
******
Senior Member
1,885 posts

Joined: Dec 2007
From: Kuala Lumpur, Malaysia
DAY 1

Smith Shoulder Press

50kg x 6 x 2
55kg x 6 x 4


Low Incline DB Press

35 x 6 x 3
40 x 6 x 2

Dips

BW x 6
Assisted x 8 x 2


Overhead Cable Ext

10 x 6 x 4

Side Delt DB Raise

15 x 8 x 1
25 x 6 x 2
20 x 8 x 2

Cable Pressdown

20 x 8 x 5

Standing Chest Fly

10 x 6 x 4


Overall it was nothing spectacular. First day, gotta get used to stuff.
darklight79
post Apr 28 2008, 08:13 PM

I'll eat your food
Group Icon
Elite
9,006 posts

Joined: Oct 2005
From: PJ
QUOTE(shanecross @ Apr 28 2008, 07:32 PM)
DAY 1

Smith Shoulder Press

50kg x 6 x 2
55kg x 6 x 4
Low Incline DB Press

35 x 6 x 3
40 x 6 x 2

Dips

BW x 6
Assisted x 8 x 2
Overhead Cable Ext

10 x 6 x 4

Side Delt DB Raise

15 x 8 x 1
25 x 6 x 2
20 x 8 x 2

Cable Pressdown

20 x 8 x 5

Standing Chest Fly

10 x 6 x 4
Overall it was nothing spectacular. First day, gotta get used to stuff.
*
Volume ftw. =)
TSshanecross
post Apr 28 2008, 08:24 PM

The Vibrator
******
Senior Member
1,885 posts

Joined: Dec 2007
From: Kuala Lumpur, Malaysia
QUOTE(darklight79 @ Apr 28 2008, 09:13 PM)
Volume ftw. =)
*
It feels real good getting a little pump here and there. ahhh...smell the pump.. tongue.gif

Its just pretty uneasy on the overhead cable extensions though, it tends to touch my head. lol
TSshanecross
post Apr 30 2008, 11:56 AM

The Vibrator
******
Senior Member
1,885 posts

Joined: Dec 2007
From: Kuala Lumpur, Malaysia
Day 3

Traps/Back/Biceps

Back/Bicep/Traps #1
Chinups

BW x 8
BW x 3
BW x 3
BW x 5
BW x 3

T-Bar Rows (Lying)

15kg x 6 x 1
25kg x 6 x 4

Hammer Grip Lats

55 x 6 x 1
50 x 6 x 2
45 x 6 x 2

Shrugs @ Smith

40kg x 6 x 4

DB Curls

25 x 8 x 1
30 x 8 x 2

Lying Rear Delt Cable Raises

7.5 x 6 x 2
10 x 6 x 1

Preacher Curl ( I suffered on this, muscle fatigue )

20kg x 6 x 2
15kg x 6 x 1

DB Pullover

25 x 6 x 2
20 x 6 x 1


I suffered a fatigue, I guess it was because of staying up till 5am to watch football and only had 3-4 hrs of sleep. Overall it was I must say okay. Could do really better.
darklight79
post Apr 30 2008, 12:35 PM

I'll eat your food
Group Icon
Elite
9,006 posts

Joined: Oct 2005
From: PJ
QUOTE(shanecross @ Apr 30 2008, 11:56 AM)
Day 3

Traps/Back/Biceps

Back/Bicep/Traps #1
Chinups

BW x 8
BW x 3
BW x 3
BW x 5
BW x 3

T-Bar Rows (Lying)

15kg x 6 x 1
25kg x 6 x 4

Hammer Grip Lats

55 x 6 x 1
50 x 6 x 2
45 x 6 x 2

Shrugs @ Smith

40kg x 6 x 4

DB Curls

25 x 8 x 1
30 x 8 x 2

Lying Rear Delt Cable Raises

7.5 x 6 x 2
10 x 6 x 1

Preacher Curl ( I suffered on this, muscle fatigue )

20kg x 6 x 2
15kg x 6 x 1

DB Pullover

25 x 6 x 2
20 x 6 x 1
I suffered a fatigue, I guess it was because of staying up till 5am to watch football and only had 3-4 hrs of sleep. Overall it was I must say okay. Could do really better.
*
Lack of sleep can be countered somewhat with nutrition, especially a good preworkout shake/meal. I said somewhat, nothing beats a good night's rest. I still make PRs on average of 4-5 hours sleep a day.
Pull ups look ok, keep doing them, build up neural efficiency on them. Please don't ever do kippling pull ups if you're contemplating them. Lol. They do nothing for mass and there're threads on bb.com ridiculing them like crazy.

Reduce your poundages for preachers. Go for the pump.

TSshanecross
post Apr 30 2008, 03:19 PM

The Vibrator
******
Senior Member
1,885 posts

Joined: Dec 2007
From: Kuala Lumpur, Malaysia
QUOTE(darklight79 @ Apr 30 2008, 01:35 PM)
Lack of sleep can be countered somewhat with nutrition, especially a good preworkout shake/meal. I said somewhat, nothing beats a good night's rest. I still make PRs on average of 4-5 hours sleep a day.
Pull ups look ok, keep doing them, build up neural efficiency on them. Please don't ever do kippling pull ups if you're contemplating them. Lol. They do nothing for mass and there're threads on bb.com ridiculing them like crazy.

Reduce your poundages for preachers. Go for the pump.
*
Its actually the underhand chinups, somehow its much easier than the pullup, but this is what I am going to do though, I`ll swap with pullups and chinups on 2 different days. I could manage only 3 reps of overhand pullups. I actually had a huge preworkout shake though. Well its the first week, and I am starting to adapt to this kind of routine.
TSshanecross
post May 1 2008, 01:19 PM

The Vibrator
******
Senior Member
1,885 posts

Joined: Dec 2007
From: Kuala Lumpur, Malaysia
Day 4

Leg Day

Squats

100kg x 8
100kg x 8
100kg x 8
80kg x 8
80kg x 6
80kg x 6

Leg Press

140 x 8
140 x 8
120 x 8
120 x 8
120 x 8
120 x 8


(Felt nauseas for a while, went up to the changing room, laid down on the bench for 10-15 minutes, was feeling a little better )


Leg Curl

30 x 6
30 x 6
30 x 6

Leg Ext

50 x 6
50 x 6
50 x 6
50 x 6

Smith Calf Raises

20kg x 8
40kg x 8
40kg x 8
50kg x 8
50kg x 8
60kg x 8
60kg x 8
TSshanecross
post May 3 2008, 11:35 AM

The Vibrator
******
Senior Member
1,885 posts

Joined: Dec 2007
From: Kuala Lumpur, Malaysia
Day 6

I decided to work out Monday`s routine today as I`ll be facing a totally frantic 24hrs on Monday.


Machine Incline

50 x 8
45 x 8
40 x 8
40 x 8
35 x 6
30 x 6

Smith High Incline ( I was supposed to go for Incline DB`s but was just too worn out after the previous workout)

50kg x 8
50kg x 8
50kg x 8
50kg x 8
50kg x 8
60kg x 8

Overhead DB Ext

30 x 8
30 x 8
30 x 8

Side Raise

20 x 8
20 x 8
25 x 8

Cable Pressdown

17.5 x 8
17.5 x 8
17.5 x 8

Standing Cable Fly

7.5 x 8
7.5 x 8
7.5 x 8
TSshanecross
post May 6 2008, 10:14 PM

The Vibrator
******
Senior Member
1,885 posts

Joined: Dec 2007
From: Kuala Lumpur, Malaysia
Day 8

Back,Biceps

Deadlift

80 x 8
100 x 8
100 x 8
100 x 6
100 x 5
100 x 6

Close Hammer Grip Pulldown

55 x 8
50 x 8
50 x 8
55 x 8
55 x 8

Shrugs DB

40 x 8
40 x 8
35 x 6
40 x 6

Wider Grip Cable Row

40 x 6
40 x 6
40 x 6
40 x 6

Preacher Curl

15 x 8
15 x 8
15 x 8

Side Cable Delt Raise

7.5 x 8
7.5 x8
10 x 8

Cable Curl

7.5 x 8
7.5 x 8
7.5 x 8
7.5 x 8

Pullover

25 x 8
30 x 8
30 x 8
30 x 8
TSshanecross
post May 7 2008, 09:52 PM

The Vibrator
******
Senior Member
1,885 posts

Joined: Dec 2007
From: Kuala Lumpur, Malaysia
Day 9

Squat

100 x 10
100 x 8
110 x 8

I only managed 3 sets thanks to last night`s deadlift

Leg Press

120kg x 8
120kg x 8
120kg x 8
120kg x 8
120kg x 8
120kg x 8
120kg x 8
120kg x 8
120kg x 8
120kg x 8

Walking Lunges

25lbs x 6 x 3

Leg Ext

45 x 8 x 3

Leg Curl

40 x 8 x 3

Calf Press on Leg Ext Machine

110 x 8 x 6
« Next Oldest · Member Workout Journals · Next Newest »
 

12 Pages « < 7 8 9 10 11 > » Top
Topic ClosedOptions
 

Change to:
| Lo-Fi Version
 0.0375sec    0.22    6 queries    GZIP Disabled
Time is now: 28th November 2025 - 07:43 PM
All Rights Reserved © 2002- 2025 Vijandren Ramadass (~unite against racism~)
Removal Request
Powered by Invision Power Board © 2025  IPS, Inc.