Getbig Bodybuilding, Figure and Fitness Forums
Getbig Main Boards => Gossip & Opinions => Topic started by: Howard on January 17, 2017, 05:24:11 PM
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Sometimes we can make things too complicated and need to get back to a simple, consistent routine.
Fuk it, I'm going to do this 4 day /week split with set/rep routine .
I'll actually eat a decent diet for the next 6 weeks.
It's been quite awhile since I did a basic consistent routine OR made any gains, etc.
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Sometimes we can make things too complicated and need to get back to a simple, consistent routine.
Fuk it, I'm going to do this 4 day /week split with set/rep routine .
I'll actually eat a decent diet for the next 6 weeks.
It's been quite awhile since I did a basic consistent routine OR made any gains, etc.
(http://1.bp.blogspot.com/-bqff4omRH9w/T5rnxphwPrI/AAAAAAAAAao/qJvglOF6PDk/s1600/Capturebs.PNG)
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"I'm going to do.." ::)
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LOL :D BS detector hahahaha
But seriously, I'm going to do this 4 day Yates split with consistent diet and BB cardio for the next 6 weeks. I've got nothing to lose ( but fat ;D) by simply following a routine without extra thought or analysis.
wed legs
Thur chest bis , abs
sat - delts tris
Sun- back, abs
Cardio - 40 min treadmill walking , mon ,wed, fri, sat,
Diet 240 g pro , 220 g carbs, minimal fat 30- 50 g
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Dear Howard,
If this is indicative of the average quality of your posts/threads, go back to MD..
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Dear Howard,
If this is indicative of the average quality of your posts/threads, go fuck yourself..
In light of the fact that I post on MD as well, I modified your post.
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so you need a dorian video to tell you that lifting weights with consistency over time can give results. genius. secrets reveled. wow such insight.
you are a tool. if you couldnt do it for yourself then no youtube vid will make jackshit happen. give up and continue dying slow.
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FST-7, Dennis James' super slow training (God knows what its called), German Volume, Occlusion training, Dogshit training or whatever its called, supersets, giant sets, Milos magic drink blood flow training bollocks,
strip away all the nonsense, basics have always worked and always will.
Lift heavy (Relative) in good form, to good muscle failure, progress by getting stronger in that rep range, increase weight, get out and rest FFS (overtraining undertraining etc just rest sensibly! not rocket science!) EAT WELL...Go again.
Anything on top of that is reinventing something that has never needed reinventing.
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Even with Dorian though, people take it all as gospel "has to be exactly one working set and once every 7-9 days or else your muscles calcify and catabolize themselves!"
No. Just use common sense. 2-3 working sets per exercise is fine.
Covering all angles is fine (1 or 2 work sets in 6-8 rep range, 1 in a higher rep range)
As long as you're progressing, you're doing good.
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so you need a dorian video to tell you that lifting weights with consistency over time can give results. genius. secrets reveled. wow such insight.
you are a tool. if you couldnt do it for yourself then no youtube vid will make jackshit happen. give up and continue dying slow.
I figured it was time to mindlessly follow a routine from source most respect.
Too often I think we can all be guilty of over-thinking which = progress that's stinking.
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Even with Dorian though, people take it all as gospel "has to be exactly one working set and once every 7-9 days or else your muscles calcify and catabolize themselves!"
No. Just use common sense. 2-3 working sets per exercise is fine.
Covering all angles is fine (1 or 2 work sets in 6-8 rep range, 1 in a higher rep range)
As long as you're progressing, you're doing good.
Good point!
I'm just trying to follow one basic routine to be consistent.
I'm NOT trying to promote one routine as superior to others here.
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Howard stop the trolling you and I both know that you wont do anything apart from getting up to eat burger fries and ice cream.
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Howard stop the trolling you and I both know that you wont do anything apart from getting up to eat burger fries and ice cream.
Fair enough, but seriously, this is my step 1 return to real bodybuilding training and diet.
Once I get thru the first 6 weeks of following a routine without extra thought, I'll be on my way.
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good luck.
you should make a training journal on the training section on getbig, i have one.
ive been training 3 times a week every week since november 17th now. whole body every time. so im already 8 weeks into my training.
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Even with Dorian though, people take it all as gospel "has to be exactly one working set and once every 7-9 days or else your muscles calcify and catabolize themselves!"
No. Just use common sense. 2-3 working sets per exercise is fine.
Covering all angles is fine (1 or 2 work sets in 6-8 rep range, 1 in a higher rep range)
As long as you're progressing, you're doing good.
If your form is great, you know how to feel the muscle and have the mind set to realy push it, one set is enough..
I prefer 2 or 3 with moderate weight these days the to protect my fragile joints, I gained all my size heavy duty style tho, really loved training that way
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so you need a dorian video to tell you that lifting weights with consistency over time can give results. genius. secrets reveled. wow such insight.
Everybody (not just Howie) needs Dorian-videos to accomplish and do things.
Arnold would never have been Governor without a Dorian-video, there would be no NASA without a Dorian-video, Titanic would never have sunk without a Dorian-video.
The wheel? You got it, a Dorian-video demonstrating how to shape it.
Everybody needs a Dorian-video in their life.
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good luck.
you should make a training journal on the training section on getbig, i have one.
ive been training 3 times a week every week since november 17th now. whole body every time. so im already 8 weeks into my training.
Good idea and I'll also keep track of my food in a basic journal ,just to keep me on track.
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If your form is great, you know how to feel the muscle and have the mind set to realy push it, one set is enough..
I prefer 2 or 3 with moderate weight these days the to protect my fragile joints, I gained all my size heavy duty style tho, really loved training that way
Good points.
In fact, I'm going to be sure to be slightly higher on the reps with ultra strict form.
I love the Yates leg routine ;warm up and 1 set to failure 12 -15 reps for : extensions, leg press, hacks, leg curls and hyper extension plus 1 set to failure 12-15 reps ( after warm up) on seated and standing toe raises .
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Some of yates tips on how to feel the movement are great and helped me leap frog years of fucking about..
Gems like..." Pretend your trying to elbow somone behind you, when doing chins "... Or to hold a slight tensed pause at the bottom of hacks etc, every beginner should read and absorb all the info up
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Some of yates tips on how to feel the movement are great and helped me leap frog years of fucking about..
Gems like..." Pretend your trying to elbow somone behind you, when doing chins "... Or to hold a slight tensed pause at the bottom of hacks etc, every beginner should read and absorb all the info up
I consider those tips as training gold. Sadly, the newbies are more interested in drugs then proper training and diet.
8 time Mr O Lee Haney was really big on feeling the wt in the worked muscle, during every inch lifted.
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Why is it every time I see a Bobo thread I mean Howard thread I feel like Bobo from the Stern show is
calling in posting
I even hear Bobo's voice as I read it weird ???
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I consider those tips as training gold. Sadly, the newbies are more interested in drugs then proper training and diet.
8 time Mr O Lee Haney was really big on feeling the wt in the worked muscle, during every inch lifted.
I am actually using dorian yates HIT training system right now and its so awesome I just warm up and go all out on one set per exercise and I am out of the gym in 45 min instead of lifting for two hours, if you are actually serious you will see results very fast from this routine.
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Why don't you just do a full body routine 3 days per week. Just do big compounds. Squat, dead, bench press, overhead press, rows etc. Do like 5x5 or 3x8 progressive. If you really want, throw in few isolations like curls or whatever. This type of program is proven. Go for a jog or walk on a few of your off days. You already know how to eat from your competetive days. You'll be thong ready in no time :-)
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2-3 working sets per exercise is fine.
Covering all angles is fine (1 or 2 work sets in 6-8 rep range, 1 in a higher rep range)
As long as you're progressing, you're doing good.
This. SO this.
Been doing 15-18 set workouts (6-10 reps) for twenty-plus years. 25-30 minutes per, ever since Haney (then Dorian, then Labrada) said less is more. Never looked back, no regrets.
Excellent post.
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I am actually using dorian yates HIT training system right now and its so awesome I just warm up and go all out on one set per exercise and I am out of the gym in 45 min instead of lifting for two hours, if you are actually serious you will see results very fast from this routine.
why are you in the gym 45 minutes if you are only doing one set per exercise?
How many fucking exercises are you doing?
Given a 5-10 minute warm up what the fuck are you doing for 35 minutes?
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why are you in the gym 45 minutes if you are only doing one set per exercise?
How many fucking exercises are you doing?
Given a 5-10 minute warm up what the fuck are you doing for 35 minutes?
I'm in the gym bout 90 minutes and I hit 2 exercises generally, my exercises of choice now are close grip bench, power clean, half squats
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This routine probably works better than most:
Bodybuilding/fitness and diet is full of bullshit - I trained using various standard bodybuilding routines for 30 years BUT made by far my best gains after the age of 40 when I backed off! - I hit half the body hard on Saturday and half on Sunday then NOTHING all week. I am sore until Weds and then Thurs & Fri are where fibres finally recover ready for Saturday again.
Common sense really when you think how long it takes for your body to repair a bruise or small cut. Same process of repairing damaged fibres.
If you are not natural then yeah you can probably train more frequently but I have too much to do to train more. I'm 16st in the winter then get lean enough to show cuts / abs / veins etc at 15st for the summer so plenty big enough.
TRY IT CHAPS ....
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Why don't you just do a full body routine 3 days per week. Just do big compounds. Squat, dead, bench press, overhead press, rows etc. Do like 5x5 or 3x8 progressive. If you really want, throw in few isolations like curls or whatever. This type of program is proven. Go for a jog or walk on a few of your off days. You already know how to eat from your competetive days. You'll be thong ready in no time :-)
fullbody x3 is too hard for most, its nearly too hard for me and im very hard!
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Everybody (not just Howie) needs Dorian-videos to accomplish and do things.
Arnold would never have been Governor without a Dorian-video, there would be no NASA without a Dorian-video, Titanic would never have sunk without a Dorian-video.
The wheel? You got it, a Dorian-video demonstrating how to shape it.
Everybody needs a Dorian-video in their life.
Howard stop the trolling you and I both know that you wont do anything apart from getting up to eat burger fries and ice cream.
LOL
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Why don't you just do a full body routine 3 days per week. Just do big compounds. Squat, dead, bench press, overhead press, rows etc. Do like 5x5 or 3x8 progressive. If you really want, throw in few isolations like curls or whatever. This type of program is proven. Go for a jog or walk on a few of your off days. You already know how to eat from your competetive days. You'll be thong ready in no time :-)
Good idea, except my old joints won't permit heavy basic lifts with a barbell in that rep range.
When I first started competing, the 3 day week high intensity , full body routines were popular.
For example, for delts you did 1 set 10 reps strict of side laterals superset/pre-exhaust with 1 set of overhead presses.
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This routine probably works better than most:
Bodybuilding/fitness and diet is full of bullshit - I trained using various standard bodybuilding routines for 30 years BUT made by far my best gains after the age of 40 when I backed off! - I hit half the body hard on Saturday and half on Sunday then NOTHING all week. I am sore until Weds and then Thurs & Fri are where fibres finally recover ready for Saturday again.
Common sense really when you think how long it takes for your body to repair a bruise or small cut. Same process of repairing damaged fibres.
If you are not natural then yeah you can probably train more frequently but I have too much to do to train more. I'm 16st in the winter then get lean enough to show cuts / abs / veins etc at 15st for the summer so plenty big enough.
TRY IT CHAPS ....
Excellent post!
During my last year of competing I used a 3 day week , HIT routine because I was teaching and coaching.
I trained a body part once per week : legs/ back bis /chest, delts, tris .
It was an old school routine first called " Rotation for recuperation" promoted by Frank Calta an AAU Mr Florida in the 1970's.
I was natural then and doing that 40 min HIT 3x week routine plus 3 hard 2-3 miles run, plus a 2000 kcal diet, I got shredded.
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Excellent post!
During my last year of competing I used a 3 day week , HIT routine because I was teaching and coaching.
I trained a body part once per week : legs/ back bis /chest, delts, tris .
It was an old school routine first called " Rotation for recuperation" promoted by Frank Calta an AAU Mr Florida in the 1970's.
I was natural then and doing that 40 min HIT 3x week routine plus 3 hard 2-3 miles run, plus a 2000 kcal diet, I got shredded.
thats Mike Mentzers 1st heavy duty routine, the one he actually used himself, except he split the body 2 ways not 3
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thats Mike Mentzers 1st heavy duty routine, the one he actually used himself, except he split the body 2 ways not 3
Yup, the ol' heavy duty routine
He did:
Day 1 chest, tris and legs
Day 2 back, bis , delts and abs.
In 1979, I ordered his actual "Heavy Duty" training manual, which was a 5"x7" , 8 page booklet. ;)
That was the most effective contest prep routine I ever used.
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why are you in the gym 45 minutes if you are only doing one set per exercise?
How many fucking exercises are you doing?
Given a 5-10 minute warm up what the fuck are you doing for 35 minutes?
Because I do a very long warm up, I use to come into the gym do a 5 min warm up and I got injured a few years back on deadlifts because my joints were still tight now I do stretching, abs and lower back before lifting and I no longer have any problems.
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or you could just stop deadlifting
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or you could just stop deadlifting
That's like asking me to stop posting on getbig.
Some folks NEED to do certain things, even when everyone says they should stop ;D
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or you could just stop deadlifting
How dare you, tell me to stop have sex, embrace feminism, go to sweden and welcome all the refugees but dont ever tell me to stop deadlifting.
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so when are you starting howard
you must set a date unless you have already and ive missed it
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so when are you starting howard
you must set a date unless you have already and ive missed it
Like my success at hitting a baseball, you missed it. 8)
I started yesterday with delts , tris and abs with 40 min cardio. ( wed workout)
Today, I'm doing legs and no cardio.
Oh, I plan to drop a major deuce in stall 3 today to cap off my leg work.
I work my entire lower body from ankle to asshole. ;)
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where is your training journal >:(
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Because I do a very long warm up, I use to come into the gym do a 5 min warm up and I got injured a few years back on deadlifts because my joints were still tight now I do stretching, abs and lower back before lifting and I no longer have any problems.
I never deadlift, its a stupid exercise.
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where is your training journal >:(
huh? I didn't really think anyone would be interested in my specific training? 100% serious.
I also started a diet log/journal on a word file I keep on my lap top.
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I never deadlift, its a stupid exercise.
Power Clean>>>>>>>deadlift
of course you aren't an athlete so it means fuck all in your case chief
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I never deadlift, its a stupid exercise.
Deadlifting is one of the best exercises for overall mass and strength, look at it this way if one guy goes to the gym and only deadlifts for 6 months and the other guy only uses a lower back machine for 6 months who would be bigger and stronger at the end.
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Power Clean>>>>>>>deadlift
of course you aren't an athlete so it means fuck all in your case chief
::)....
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Deadlifting is one of the best exercises for overall mass and strength, look at it this way if one guy goes to the gym and only deadlifts for 6 months and the other guy only uses a lower back machine for 6 months who would be bigger and stronger at the end.
fuckwit
lets say he deadlifts with just a bar or uses a low back machine with high intensity
Now, who will have the bigger and stronger low back?
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fuckwit
lets say he deadlifts with just a bar or uses a low back machine with high intensity
Now, who will have the bigger and stronger low back?
Big Ronnie Coleman did deadlifts on a regular basis when he was Mr O.
Grandpa Farty-pants uses the gym low back machine to help keep his lumbago in check.
Tough call on who has the better back? ;D
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deadlifts is too much work just getting started. dont have time for that shit. i'd like to get home from the gym before they close if possible.
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Because I do a very long warm up, I use to come into the gym do a 5 min warm up and I got injured a few years back on deadlifts because my joints were still tight now I do stretching, abs and lower back before lifting and I no longer have any problems.
On a serious note, most bodybuilders don't do enough warming up.
Compare the avg bodybuilder to any serious powerlifter or sprinter's warm up routine.
Always impresses me how much most pro athletes need to warm up before the game.
OK, serious question/concern for you and anyone else that can offer a serious reply.
I can already see , without a future contest to shoot for , my intensity and desire will fade.
Hmmm, I wish I could be motivated to train WITHOUT competing, but it's not happening.
I'm a long way from contest condition, but 8 months of serious diet and training would change that.
Suggestions?
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Excellent post!
During my last year of competing I used a 3 day week , HIT routine because I was teaching and coaching.
I trained a body part once per week : legs/ back bis /chest, delts, tris .
It was an old school routine first called " Rotation for recuperation" promoted by Frank Calta an AAU Mr Florida in the 1970's.
I was natural then and doing that 40 min HIT 3x week routine plus 3 hard 2-3 miles run, plus a 2000 kcal diet, I got shredded.
Why not use this routine now.
Just adjust sets / reps / weights.
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On a serious note, most bodybuilders don't do enough warming up.
Compare the avg bodybuilder to any serious powerlifter or sprinter's warm up routine.
Always impresses me how much most pro athletes need to warm up before the game.
OK, serious question/concern for you and anyone else that can offer a serious reply.
I can already see , without a future contest to shoot for , my intensity and desire will fade.
Hmmm, I wish I could be motivated to train WITHOUT competing, but it's not happening.
I'm a long way from contest condition, but 8 months of serious diet and training would change that.
Suggestions?
Come on your not thick...
Create your own goals to achieve at set intervals
Use some mind training techniques
Just plain get fired up & inspired.
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::)....
X2
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fuckwit
lets say he deadlifts with just a bar or uses a low back machine with high intensity
Now, who will have the bigger and stronger low back?
The reason why you gave such a ridiculous and childish response is because you know I am right, you could only do deadlifts and build overall size and strength that could not be done on a lower back machine.
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Come on your not thick...
Create your own goals to achieve at set intervals
Use some mind training techniques
Just plain get fired up & inspired.
I was hesitant to post my "motivation issues" because I didn't want to bore anyone.
But wtf, threads on pooping in the gym get posted, so I don't feel too awkward.
Here's my dilemma in a nutshell ( or nut sac if you prefer):
20-40 years ago, I was motivated as fuk to be a bodybuilder.
One of my problems was a lack of $$, resources, etc.
Now, I've got gym access and extra $$ to go "balls to wall" on my bodybuilding.
Problem is, I don't give a fuk or find my bodybuilding to be very important. ???
It's like sitting on the best gym toilet and only farting . ;D
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I was hesitant to post my "motivation issues" because I didn't want to bore anyone.
But wtf, threads on pooping in the gym get posted, so I don't feel too awkward.
Here's my dilemma in a nutshell ( or nut sac if you prefer):
20-40 years ago, I was motivated as fuk to be a bodybuilder.
One of my problems was a lack of $$, resources, etc.
Now, I've got gym access and extra $$ to go "balls to wall" on my bodybuilding.
Problem is, I don't give a fuk or find my bodybuilding to be very important. ???
Yes I follow that.
Now you got the $ & the time - Just not into / motivated.
Start with a simple question to yourself- -
Do I want to improve myself physically ---- Yes / No ?
If Yes it's 1st step
If No Then Stay as you are
Either way be Happy.
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Thanks illuminati.
I last stuffed my junk into a posing thong 21 years ago...yikes.
Damn, that was at least 5 wives ago. :D
I hate to sound like a total douche, but, I'm happy now walking on the treadmill.
I also use a few machines and feel pretty good .
Fuk me, maybe I should join Planet Fatass and go on a Jennie Craig diet plan?
Then, buy my wife a 9" black strap-on and let her mount me.
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I was hesitant to post my "motivation issues" because I didn't want to bore anyone.
But wtf, threads on pooping in the gym get posted, so I don't feel too awkward.
Here's my dilemma in a nutshell ( or nut sac if you prefer):
20-40 years ago, I was motivated as fuk to be a bodybuilder.
One of my problems was a lack of $$, resources, etc.
Now, I've got gym access and extra $$ to go "balls to wall" on my bodybuilding.
Problem is, I don't give a fuk or find my bodybuilding to be very important. ???
It's like sitting on the best gym toilet and only farting . ;D
I think you lost your motivation because of marriage I notice a lot of people when they get married they get out of shape because in their heads they dont have to look attractive anymore since they are off the market, when you are single and you want to hook up with younger girls you have to be in shape to pull it off, maybe you should get a divorce that will should motivate you.
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Thanks illuminati.
I last stuffed my junk into a posing thong 21 years ago...yikes.
Damn, that was at least 5 wives ago. :D
I hate to sound like a total douche, but, I'm happy now walking on the treadmill.
I also use a few machines and feel pretty good .
Fuk me, maybe I should join Planet Fatass and go on a Jennie Craig diet plan?
Then, buy my wife a 9" black strap-on and let her mount me.
Well there you go... You said it.... Your Happy using the treadmill & using some machines.
And nowt wrong with that.
Plus your feeling pretty good.
There you go - you have some motivation already doing what your doing.
Maybe if you weren't Happy & Feeling Good -- You'd be more motivated to train harder
Do more.
But you are - That's Good.
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Ronnie is better than Dorian, so do Ronnie's workout routine because it is better than Dorian's for building big huge muscles on the body.
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The reason why you gave such a ridiculous and childish response is because you know I am right, you could only do deadlifts and build overall size and strength that could not be done on a lower back machine.
because one is a compound exercise and one is an isolation exercise.
Fuck me you are trying really hard to be this dumb.
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I think you lost your motivation because of marriage I notice a lot of people when they get married they get out of shape because in their heads they dont have to look attractive anymore since they are off the market, when you are single and you want to hook up with younger girls you have to be in shape to pull it off, maybe you should get a divorce that will should motivate you.
Good , thoughtful reply but doesn't apply to me.
I've really been married 4x and hope this is the last time :D.
I was married to some wife, most of the time I was a competitive bodybuilder.
My personal love life with any wife was never a problem.
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Well there you go... You said it.... Your Happy using the treadmill & using some machines.
And nowt wrong with that.
Plus your feeling pretty good.
There you go - you have some motivation already doing what your doing.
Maybe if you weren't Happy & Feeling Good -- You'd be more motivated to train harder
Do more.
But you are - That's Good.
Excellent reply and helpful insight. Thanks!
My current laid back training attitude may simply be age and a content lifestyle?
Competing in contests, was always a good experience and provided me with a lot of motivation.
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I was hesitant to post my "motivation issues" because I didn't want to bore anyone.
But wtf, threads on pooping in the gym get posted, so I don't feel too awkward.
Here's my dilemma in a nutshell ( or nut sac if you prefer):
20-40 years ago, I was motivated as fuk to be a bodybuilder.
One of my problems was a lack of $$, resources, etc.
Now, I've got gym access and extra $$ to go "balls to wall" on my bodybuilding.
Problem is, I don't give a fuk or find my bodybuilding to be very important. ???
It's like sitting on the best gym toilet and only farting . ;D
Thanks for your comment - I am in the same boat as you but as a non competitor who was always natural the backing off has actually improved my physique
I get on with life and am basically a hard core bodybuilder for just 2 x 80 minute sessions a week. Its a bit like "Home" as its just me in the gym just the way I have been since I was 16. I love it but once done I am done
Diet too - Gave all all supplements apart from a multi-vitamin and still more gains came. I love eggs and chicken so have these every day so I know I am getting more than enough protein.
SO many youngsters on here over-training and blowing all their money on supplements and/or drugs - such a waste. Enjoy life and hit the gym hard twice a week :-)
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I was hesitant to post my "motivation issues" because I didn't want to bore anyone.
Never stopped you before.
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Howard's couch would have to be on fire before he considers dragging his fat greasy body off it, even then it's a big maybe
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Howard's couch would have to be on fire before he considers dragging his fat greasy body off it, even then it's a big maybe
LOL, hahahaha "couch would have to be on fire" ;D
I swear to GOD, I have a twin, power recliner in my man cave.
My new dog and I sit side by side, in attached separate recliners, watching games in comfort.
It goes without saying we look pretty damn fat and lazy while reclining.
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Never stopped you before.
It's like taking a dump.
It stinks, but, you feel moved deep inside ,to do it again...and again.
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A mention was made of Frank Calta's rotation for recuperation routine that Mike Mentzer used during his prime. Frank had an article about it in the old Iron Man prior to Mentzer using it. That was my best routine in my youth. Made great gains using it.
I made really good gains using a variation of Yates routine about 10 years ago but I tend to burn out on it. Warming up and going balls to the wall for one set is mentally taxing. I kept a journal and it always was a goal to add one rep or weight. Training becomes really hellish. I have found it's consistency of working out over trying to get constantly stronger for an older trainer gets the best results.
This was my Yates routine. I also ran 2 to 3 miles 3 to 4 times a week in addition. Made really good changes to my body in 4 weeks but I burned my self out. Needed a week off. No warms are listed. They were done as needed. Rep range was the goal but naturally I reached failure higher or lower. Started on week one for example with bench with a weight that I reached failure at 10 reps. One week 4 it with added weight 6 reps to failure.
Chest and bicep: Monday
Bench 1 x 8
Incline bar bench 1 x 8
Dumbbell incline bench 1 x 8
flat flies 1 x 10
barbell curl 1 x 10
alternate dumbbell curl 1 x 8
Single pulley curl 1 x 12
concentration curl 1 x 12
forearms wrist curl 1 x 20
reverse wrist extension 1 x 15
Hanging leg ab raise 1x max
Pulley ab crunch 1 x max
Tuesday: legs
Leg press 1 x 15
squats 1 x 10
machine squat 1x10
leg extensions 1 x 20
seated leg curl 1 x 15
standing leg curl 1 x 12
hanging ab leg raise 1 x max
Pulley abs 1 x max
leg press calf 1 x 25
standing calf 1 x 15
seated calf 1 x 15
Neck
Wednesday off:
Thursday: Back
Power cleans 3 x 3 then 1 x 1
deadlifts 1 x 8
stiff deads 1 x 6
Pull ups 1 x max
seated lat cable rows with V handle 1 x 12
dumbbell row off bench 1 x 10
reverse pulldown 1 x 10
weighted back hyper extensions 1 x 15
weighted floor crunches 1 x 50
Friday: Delt and triceps
Press behind neck 1 x 8
dumbbell shoulder press 1 x 10
dumbbell delt laterals 1 x 10
one arm delt pulley laterals 1 x 10
rear delt dumbbells 1 x 10
barbell shrugs 1 x 10
Weighted dips 1 x 10
traditional tricep pushdowns 1 x 10
skull crushers 1 x 8
rev grip D handle pulley triceps 1 x 12
weighted crunches 1 x 50
pulley crunches 1 x 20
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why have you bothered to write all that shit?
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why have you bothered to write all that shit?
Same situation as Stunt, retired
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I actually had a job where I had to type extended reports. I can type pretty fast. Didn't take more than 5 minutes. I am retired but I do have a retirement job.
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A mention was made of Frank Calta's rotation for recuperation routine that Mike Mentzer used during his prime. Frank had an article about it in the old Iron Man prior to Mentzer using it. That was my best routine in my youth. Made great gains using it.
I made really good gains using a variation of Yates routine about 10 years ago but I tend to burn out on it. Warming up and going balls to the wall for one set is mentally taxing. I kept a journal and it always was a goal to add one rep or weight. Training becomes really hellish. I have found it's consistency of working out over trying to get constantly stronger for an older trainer gets the best results.
This was my Yates routine. I also ran 2 to 3 miles 3 to 4 times a week in addition. Made really good changes to my body in 4 weeks but I burned my self out. Needed a week off. No warms are listed. They were done as needed. Rep range was the goal but naturally I reached failure higher or lower. Started on week one for example with bench with a weight that I reached failure at 10 reps. One week 4 it with added weight 6 reps to failure.
Chest and bicep: Monday
Bench 1 x 8
Incline bar bench 1 x 8
Dumbbell incline bench 1 x 8
flat flies 1 x 10
barbell curl 1 x 10
alternate dumbbell curl 1 x 8
Single pulley curl 1 x 12
concentration curl 1 x 12
forearms wrist curl 1 x 20
reverse wrist extension 1 x 15
Hanging leg ab raise 1x max
Pulley ab crunch 1 x max
Tuesday: legs
Leg press 1 x 15
squats 1 x 10
machine squat 1x10
leg extensions 1 x 20
seated leg curl 1 x 15
standing leg curl 1 x 12
hanging ab leg raise 1 x max
Pulley abs 1 x max
leg press calf 1 x 25
standing calf 1 x 15
seated calf 1 x 15
Neck
Wednesday off:
Thursday: Back
Power cleans 3 x 3 then 1 x 1
deadlifts 1 x 8
stiff deads 1 x 6
Pull ups 1 x max
seated lat cable rows with V handle 1 x 12
dumbbell row off bench 1 x 10
reverse pulldown 1 x 10
weighted back hyper extensions 1 x 15
weighted floor crunches 1 x 50
Friday: Delt and triceps
Press behind neck 1 x 8
dumbbell shoulder press 1 x 10
dumbbell delt laterals 1 x 10
one arm delt pulley laterals 1 x 10
rear delt dumbbells 1 x 10
barbell shrugs 1 x 10
Weighted dips 1 x 10
traditional tricep pushdowns 1 x 10
skull crushers 1 x 8
rev grip D handle pulley triceps 1 x 12
weighted crunches 1 x 50
pulley crunches 1 x 20
You burnt out because you are severely overtrained unless you are a genetic freak with super recovery ability on a boatload of drugs you cant survive on this program, what you should have done is after each session take two days off before going back to the gym, that is what I do and I have been on HIT for months now with no burning out.
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Fair enough, but seriously, this is my step 1 return to real bodybuilding training and diet.
Once I get thru the first 6 weeks of following a routine without extra thought, I'll be on my way.
But seriously, no.
We will get a long rambling post asking us why you failed.
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Thanks illuminati.
I last stuffed my junk into a posing thong 21 years ago...yikes.
Damn, that was at least 5 wives ago. :D
I hate to sound like a total douche, but, I'm happy now walking on the treadmill.
I also use a few machines and feel pretty good .
Fuk me, maybe I should join Planet Fatass and go on a Jennie Craig diet plan?
Then, buy my wife a 9" black strap-on and let her mount me.
"don't want to sound like a bore but...."
"don't want to sound like a douche but..."
"buy my wife a 9" strap on and let her mount me...."
FFS Howard! Just listen to yourself! Didn't you say you were a Marine?
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I was hesitant to post my "motivation issues" because I didn't want to bore anyone.
But wtf, threads on pooping in the gym get posted, so I don't feel too awkward.
Here's my dilemma in a nutshell ( or nut sac if you prefer):
20-40 years ago, I was motivated as fuk to be a bodybuilder.
One of my problems was a lack of $$, resources, etc.
Now, I've got gym access and extra $$ to go "balls to wall" on my bodybuilding.
Problem is, I don't give a fuk or find my bodybuilding to be very important. ???
It's like sitting on the best gym toilet and only farting . ;D
How many times have you told this stupid story! I believe you're a resentful fuck because bodybuilding did not give back to you what you expected out of it: becoming pro, getting loads of attention, or whatever else you expected.