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Author Topic: Oldtimer1  (Read 131153 times)
Primemuscle
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« Reply #700 on: September 17, 2019, 01:12:19 PM »

Trained legs today. I was going to do cardio after but I could barely walk and was shot. Thinking about going to a whole body routine so I can have more days to do cardio.  I often heard for decades that a whole body routine is for beginners. I think from my experience it's absolutely the hardest routine you can do. That's why I often start one then switch back to a split. I have to stop training to exhaustion with whole body routines. Maybe make it a 6 workout peak. Meaning for an exercise example I will do something like workout one will be with 100lbs, Workout two will be 105lbs.  Workout three is 110lbs. Ending with workout six at 125lbs. The first workout with 100lbs will be easy but I won't add any extra reps. I will use a slow cadence and a full range of motion to make it harder. Workout 6 will be to failure. So if I do three workouts a week then that week will be weight increase 1, 2 and three. The next week will be 4,5 and 6. I guess this all sounds confusing but in my head it's not.  After 6 progressions then all the exercises are changed. Who knows I've been here before and bailed on whole body exercises. After this week it's a South Carolina Myrtle beach vacation and I'm not lifting even though a great gym is down the block.

I do know I need a break and the vacation from lifting will do me good.

My experience is when using the right routine, a 3 day a week weight training program works and progression is possible. Just vary your movements and keep the number of sets and reps reasonable enough that you leave the gym feel great. If you don't end the workout until completely wiped out and ready to drop, you will end up missing days because hitting the gym becomes drudgery.
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IroNat
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« Reply #701 on: September 17, 2019, 02:00:57 PM »

Here's some ideas for full-body workouts:

The Minimalist
Front squat
Standing calf raise
Bench press
Pull-up
Upright row
Incline dumbbell curls
Tricep pushdowns
Deadlift or Grip (Deadlift once per week)
*3 times a week / 3 sets of 8-10 reps per exercise.

Leroy Colbert
Squat
Leg curl
Standing calf raise
Seated calf raise
Bench press
Pull-ups
Incline dumbbell flyes
Barbell row
Upright row
Rear dumbbell lateral
Incline dumbbell curls
Tricep pushdowns
Deadlift or Grip (Deadlift once per week)
*3 times a week / 3 sets of 8-10 reps per exercise.

Rotation Method
With either above start with a different large bodypart each workout.
Always do biceps/triceps/deadlift/grip last.
Don't superset.

Vince Gironda 8 x 8
Front Squat
Standing calf raise
Bench to neck
Lat pulldown
Upright row
Incline dumbbell curl
Tricep pushdowns
*At least 2 days off between workouts.
8 sets of 8 reps per exercise/ 30 second rest between sets.

The Ultra Minimalist
Squat
Overhead press
Pull-ups
Dips
Deadlift (once per week)
*3 times a week / 3 sets of 8-10 reps.

George Eiferman Routine

Standing calf raise
Hack squat
Bench press
Dumbbell flyes
Db lateral raises
Db alternate press
Db row
Barbell curl
Db concentration curl
Wrist curl
Db side bends
Sit-ups 3 x 8-12
*All 3 sets of 7-10 reps except sit-ups.
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Primemuscle
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« Reply #702 on: September 17, 2019, 02:17:57 PM »

Thanks so much for posting these routines. I copied and saved them. Headed back to the gym soon, maybe as soon as tomorrow. I was looking for some workout ideas.
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IroNat
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« Reply #703 on: September 17, 2019, 02:33:12 PM »

Thanks so much for posting these routines. I copied and saved them. Headed back to the gym soon, maybe as soon as tomorrow. I was looking for some workout ideas.

The trick with full-body routines is not to do too much.

The Vince Gironda routine is only meant to be done for a short time like a couple weeks.
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Primemuscle
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« Reply #704 on: September 17, 2019, 03:36:09 PM »

The trick with full-body routines is not to do too much.

The Vince Gironda routine is only meant to be done for a short time like a couple weeks.

Of the routines you listed, Vince's was my least favorite.
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oldtimer1
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« Reply #705 on: September 17, 2019, 05:34:32 PM »

Thanks for the input.
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oldtimer1
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« Reply #706 on: September 18, 2019, 12:28:53 PM »

Back day:

Pulldowns 1 x 14 (Up right back and all the way down)
Low pulley lat rows 1 x 14 180lbs
Single dumbbell on bench row 1 x 12 85lbs
Hammer strength pulldown 1 x 12

Deadlift 1 x 6 315lbs.  (Controlled negative)
Weighted hyper extensions 1 x 20 25lbs plate behind head

Ab wheel roll out 1 x 27
Ab crunch machine 1 x 22 150lbs

I want to write more but my dog is humping his bed and my wife is yelling at him. She can be a boner killer sometimes.
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Primemuscle
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« Reply #707 on: September 18, 2019, 12:49:32 PM »

Back day:

Pulldowns 1 x 14 (Up right back and all the way down)
Low pulley lat rows 1 x 14 180lbs
Single dumbbell on bench row 1 x 12 85lbs
Hammer strength pulldown 1 x 12

Deadlift 1 x 6 315lbs.  (Controlled negative)
Weighted hyper extensions 1 x 20 25lbs plate behind head

Ab wheel roll out 1 x 27
Ab crunch machine 1 x 22 150lbs

I want to write more but my dog is humping his bed and my wife is yelling at him. She can be a boner killer sometimes.

Tell your wife that dogs only do what comes naturally and to leave him be. Does she think the dog should adhere to her idea of human etiquette?  Grin
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oldtimer1
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« Reply #708 on: September 18, 2019, 02:14:47 PM »

Tell your wife that dogs only do what comes naturally and to leave him be. Does she think the dog should adhere to her idea of human etiquette?  Grin

She also yells at me when I hump my bed.  Grin
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oldtimer1
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« Reply #709 on: September 19, 2019, 08:45:10 AM »

Delts and triceps: Work out took about 35 minutes.

Military clean and press 1 x 9 115lbs ( took the bar all the way down to the upper chest)
Dumbbell laterals 1 x 14 28lbs
Single arm pulley laterals 1 x 15
Rear delt laterals 1 x 12 35lbs ( seated and bent over)
Barbell shrugs 1 x 16 250lbs

Two arm dumbbell behind the head triceps 1 x 15 75lbs
Traditional tricep pushdowns 1 x 14
Reverse grip tricep one arm pulley 1 x 12
Dips 1 x 10 ( went deep and was weak from doing triceps prior)

Floor crunch 1 x 53 10lbs plate behind by head
Pulley crunches 1  x 30
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« Reply #710 on: September 19, 2019, 08:48:10 AM »

Delts and triceps: Work out took about 35 minutes.

Military clean and press 1 x 9 115lbs ( took the bar all the way down to the upper chest)
Dumbbell laterals 1 x 14 28lbs
Single arm pulley laterals 1 x 15
Rear delt laterals 1 x 12 35lbs ( seated and bent over)
Barbell shrugs 1 x 16 250lbs

Two arm dumbbell behind the head triceps 1 x 15 75lbs
Traditional tricep pushdowns 1 x 14
Reverse grip tricep one arm pulley 1 x 12
Dips 1 x 10 ( went deep and was weak from doing triceps prior)

Floor crunch 1 x 53 10lbs plate behind by head
Pulley crunches 1  x 30
IS THIS WORKING SET 'S OR DO YOU DO MORE SETS ,,JUST 4 SETS FOR DELTS??OR IS THIS YATES STYLE.
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oldtimer1
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« Reply #711 on: September 19, 2019, 05:53:41 PM »

IS THIS WORKING SET 'S OR DO YOU DO MORE SETS ,,JUST 4 SETS FOR DELTS??OR IS THIS YATES STYLE.

One work set to failure. If I need a warm up set I will do it. For leg presses I do two non taxing warm up sets then one set to failure. Getting back to the previous work out I clean and press the empty bar for about 8 repts then get to the real work set to failure. Dumbbell laterals I use two 5 pound plates for 8 reps in a non taxing warm up. Some exercises get zero warm up because I'm already warmed up. Another example is deadlifts when I use Yates style. I do my deadlifts after lats so I'm pretty warmed up. I use 225lbs for three reps then load it to 315lbs for my failure set. Presently stuck at 6 reps. I'm sure if I did it at the start of my back warm up I could 8 reps or more.

I treat warm up sets as a sometimes necessary evil when doing Yates style. If I need it I will do it but for most exercises I am already warmed up from previous exercises so none is needed. I don't always work  out like this. Normally I do two work sets per exercise. I never consider a non taxing warm up as a set. They are too easy.  
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