You have one hour

[mazrim]

Never heard of him but just looked up....looks great..  especially for 47 years old.

His workout though would be impossible (for me).....I'm not going to devote that amount of time.

http://www.cutandjacked.com/Workout-Routine-Kane-Sumabat

He varies his workouts but always is high frequency so the workout posted isn't something he does all the time but he does seem to have a lot of time on his hands overall to be able to experiment, etc.

Was basically showing that high frequency works and works well. Just have to learn how to incorporate it for your lifestyle (shorter rest periods/less failure, etc.). It does take a bit of work to get away from the mindset of killing yourself every workout as the frequency more then makes up

[Grape Ape]

He varies his workouts but always is high frequency so the workout posted isn't something he does all the time but he does seem to have a lot of time on his hands overall to be able to experiment, etc.

Was basically showing that high frequency works and works well. Just have to learn how to incorporate it for your lifestyle (shorter rest periods/less failure, etc.). It does take a bit of work to get away from the mindset of killing yourself every workout as the frequency more then makes up

I figured high frequency was good - just basing off the physiques of gymnasts, mechanics, etc....shit like that.

Kane is sponsored, so this stuff could be his job.

[The Abdominal Snoman]

Not bad.
But training the same musclegroup really real hard 3 times per week is too often when natural imho.
Gains will suffer slightly.

Possibly. But in the end it's 15 sets per major muscle group per week. And you're not training to failure. Never need a spotter. It will take some time for the mind to adjust for sure.

[cephissus]

kane is 47?

damn... used to watch his yt vids, back when he still made them.

btw, thought i'd post my current routine, because it's pretty close to fitting the bill (4 hrs in the gym):

monday:
  superset 1:
    squats: warmup, 5x5, 2x10
    pullups: 5x10
  superset 2:
    rows: 5x5
    romanian deadlift: 5x10
    single-leg calve raise: 5x10 sets
  stretches

tuesday:
  giant set:
    dips: 5x10
    close pushups: 5x10
    (random athletic movement, jumps, etc.): 5x10
  superset 1:
    bench press: 5x5, 2x10
    single-leg squat: 5x5 (just to keep hear rate up)
  superset 2:
    overhead press: 5x5
    stretches

wednesday off

repeat thursday, friday

the lifting is about an hour each day, but you can def. do it faster.  stretches another 10-20 min.  less if you superset stretches.

also do biking about 1-2 hr per day but that's my commute.  maybe go for a longer ride on the weekends.

[Donny]

 
http://ditillo2.blogspot.de/2009/04/advanced-pha-bob-gajda.html