Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Bodybuilding Boards => Training Q&A => Topic started by: IrishMuscle84 on November 21, 2009, 08:23:36 AM
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Leg day for me...
Leg extensions
Squats
Hammies/leg curls
Maybe through in some shoulders....ill see how i feel. Off to the gym!!! hiho silver and away!!!!!!!!!!!!!! ;D
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I only do one strength workout a week. I'm a cardio slave now
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legssssss
Bar squats 15-12-10-8
leg ext 12-10-8
stiff barbell deads 10-8-8
abs
hanging leg lifts 2x25
wieghted crunches 2x25
oblique crunches 2x25
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Trap Bar Deads
Box Squats
Elevate Bulgarian Split squats
GHR
Pull throughs
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arms...
ill do soemthng like this=
overhead dumbell extension
80lbs
100lbs
120lbs for 3-4 sets of 10-12 reps
barbell skullcrushers
bar
bar+25 per side
bar + 2 25's per side 3-4 sets 10-12 reps
rope pushdowns
4-5 sets
reverse grip pushdowns
4-5 sets
barbell curls
4 sets
dumbell hammer curls
4 sets
dual ppulley front double bicep curls
4 sets
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arms...
ill do soemthng like this=
overhead dumbell extension
80lbs
100lbs
120lbs for 3-4 sets of 10-12 reps
barbell skullcrushers
bar
bar+25 per side
bar + 2 25's per side 3-4 sets 10-12 reps
rope pushdowns
4-5 sets
reverse grip pushdowns
4-5 sets
barbell curls
4 sets
dumbell hammer curls
4 sets
dual ppulley front double bicep curls
4 sets
Wow....thats almost exactly how i train my arms sometimes.
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Wow....thats almost exactly how i train my arms sometimes.
great minds thrink alike..
goit any tips for a substituion for the barbell skullcrushers and barbell curls? those two have been getting boring lately
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JM presses and 90 degree preachers
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db skullcrushers on a flat bench or an incline and alt db curls or like coach said preachers.
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I've been doing a whole body old school routine lately.
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I'm going in the basement right now to train. This is what I'm doing for back day.
Power cleans 3 x 3 then 1x1
Deadlifts 1 of 6
Chins 1 of max
Low cable rows 1 of 12
one arm dumbbell rows 1 of 10
reverse pulldown 1 of 10
stiff deads off a block 1 of 6
weighted hyperextensions 1 of 12
weighted crunch 1 of 30
Should take about 45 minutes. Then it's beer and turkey.
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great minds thrink alike..
goit any tips for a substituion for the barbell skullcrushers and barbell curls? those two have been getting boring lately
lets see....instead of skullcrushers, do close-grip bench......i cant remember the last time i DIDNT do close-grip, ive done them every arm day for a long time. Best exercise for adding size to tris.
Probably my favorite tri routine is......
3-4 warm up sets,
Working sets.....
Single arm reverse grip pulldown
Close grip bench
single arm dumbell extensions
With that routine, its 2 light and 1 heavy exercises, then sometimes id do the opposite which was....
Warm up sets.....
Working sets
Close-grip
Single arm reverse grip pulldown
dumbell extensions
Soo this one is 2 heavy and 1 light exercises.....
Replacing barbell curls, do some kind of machine curl. I like the preacher curl machine, not the one where the pad is on an angle but the one that is staight.
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cardio...cardio...ugh
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did back and biceps (every fifth day)
chins (weighted) 4x6-8 reps
t-bar rows 3x6-8
seated cable rows 2x10-12
barbell curls 3x6-8
preacher dumbell curls 2x10-12
reverse one arm cable curls 1x12
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couldnt work out yesterday or today so tomorrow im going to do chest tris and bis all in one workout, probably going to do this=
flat bench
empty bar
135
225
315
365
365
365
315
315
315
225
cable crossovers
5-8 sets pyramid up and down
dumbell over head extensions
80
100
120
120
120
120
rope pushdowns
5-8 sets pyramid up and down
barbell curls
5-8 sets high reps
dumbell supinate/hammer curls across the body
heavy heavy weight
light weight
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im going to do legs today.
warm up with leg 2 sets extensions and 2 sets on the leg press.
stretch and flex/contract quads and hamstrings.
THEN
leg press 4sets
squats 4sets
leg extensions 3sets
lying leg curls 3sets
stiff leg deadlifts. 3sets
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today i did shoulders...
smith machine military press
135 5 reps
225 5 reps
275 3 reps 4 half reps
275 2 reps 4 half reps
275 2 reps 4 half reps
275 1 rep 1 3/4 rep 4 half reps
225 8 reps
225 8 reps
smith machine behind the neck press
135 5 reps
225 8 reps
225 8 reps
225 8 reps
135 15 reps
standing barbell raises
95lbs 8 reps
135lbs 8 reps
135 8 reps
standing barbell raises palms up
95lbs 8 reps
standing barbell raises
135lbs 8 reps
standing barbell raises palms up
95lbs 8 reps
standing dumbel laterals
20lbs dumbells 10 reps
40lbs 8 reps
45 lbs 8 reps
45 lbs 8 reps
45 lbs 8 reps
20llbs 10 reps
45 lbs 6 reps
20lbs 10 reps
45lbs 6 reps
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.... and more nasty cardio... :'(
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im going to do legs today.
warm up with leg 2 sets extensions and 2 sets on the leg press.
stretch and flex/contract quads and hamstrings.
THEN
leg press 4sets
squats 4sets
leg extensions 3sets
lying leg curls 3sets
stiff leg deadlifts. 3sets
My leg routine is similiar......Too me leg extensions should just be used as a warm up exercise for your knees and quads.
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Today will be a combination of dropsets, supersets, tri-sets, high reps...for quads and calves.
Today is the only day I plan as I go. It depends on what is available, what I can get away with using and not have people complain, and also how I feel. Certain variables are set, rest periods and amount of exercises as a base (I will do 4 exercises, but in those four, I may do a tri-set as the first exercise, dropset for the second, 100 reps on the 3rd etc...) but aside from that...anything is game.
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Today will be a combination of dropsets, supersets, tri-sets, high reps...for quads and calves.
Today is the only day I plan as I go. It depends on what is available, what I can get away with using and not have people complain, and also how I feel. Certain variables are set, rest periods and amount of exercises as a base (I will do 4 exercises, but in those four, I may do a tri-set as the first exercise, dropset for the second, 100 reps on the 3rd etc...) but aside from that...anything is game.
sounds like a waste of time.
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chest
tris
abs
cardio
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sounds like a waste of time.
If you say so. ::)
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sounds like a waste of time.
Haha i was thinking that too. When i hit the gym i know exactly what im going to do before i set my foot in the door. I know exactly what weight and reps i need to achieve. Waste of time otherwise... How do u know u r training progressively or even maintaining? Progressive overload is the most important thing in strength training and especially so in bodybuilding too.
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Haha i was thinking that too. When i hit the gym i know exactly what im going to do before i set my foot in the door. I know exactly what weight and reps i need to achieve. Waste of time otherwise... How do u know u r training progressively or even maintaining? Progressive overload is the most important thing in strength training and especially so in bodybuilding too.
instinctive training is bullshit in most cases . alot of people don't progress as well and as fast as they could because they don't have a plan or a system when they train.
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Light arms...elbow hurts like a guy! :'(
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Haha i was thinking that too. When i hit the gym i know exactly what im going to do before i set my foot in the door. I know exactly what weight and reps i need to achieve. Waste of time otherwise... How do u know u r training progressively or even maintaining? Progressive overload is the most important thing in strength training and especially so in bodybuilding too.
Should you have read the original statement, and actually understood, you would realize that it was the one day that I do that. The rest of the time I have everything planned prior to working out in advance.
Much like when Arnold had his parties in the forest, taking a couple hundred pounds of weights and squatting for 6hrs straight or just picking a way to shock a muscle...it's one day a week out of a 5 week microcycle, which is planned. It's just how I decide to provide that shock that varies.
Reading does not always = comprehension of the mind = not GetBig's forte.
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Should you have read the original statement, and actually understood, you would realize that it was the one day that I do that. The rest of the time I have everything planned prior to working out in advance.
Much like when Arnold had his parties in the forest, taking a couple hundred pounds of weights and squatting for 6hrs straight or just picking a way to shock a muscle...it's one day a week out of a 5 week microcycle, which is planned. It's just how I decide to provide that shock that varies.
Reading does not always = comprehension of the mind = not GetBig's forte.
Wasting 20% of ur time in the gym then imo. Maybd once a month would be okay.. But once a week...what a waste :)
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Wasting 20% of ur time in the gym then imo. Maybd once a month would be okay.. But once a week...what a waste :)
Once a week for that body part, and if you really really want to know, it does only apply to once per month.
Training a body part once per week, and with the current routine I use, that works out to be as follows:
Weeks 1-2 is lower reps...4-6.
Week 3 is 8-10, sometimes 10-12
Week 4 is more of what I explained in the original post.
Then repeat...
So, put whatever percentage on it that you would like. Just don't forget, as I'm constantly reminded daily and post by post, that here at GetBig.com we're all 285lbs and 2% body fat year round.