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Gutz981
07-18-2005, 07:43 PM
Chest/Triceps/shoulders: Day1
Flat BB bench: Max=255
75% max 6 reps 190X6
80% max 5 reps 205X5
80% max 5 reps 205X5
85% max 4 reps 215X4
88% max 3 reps 225X3

Flat Bench Pauses:
68% max 6 reps 175X6
70% max 6 reps 180X6
75% max 4 reps 190X4
80% max 2 reps 205X2

Incline BB bench: Max=Based off flat (255)
65% max 6 reps 165X6
68% max 5 reps 175X5
70% max 4 reps 180X4
75% max 2 reps 190X2

Flat Close Grip bench: Max=225
75% max 6 reps 170X6
80% max 5 reps 180X5
85% max 4 reps 190X3
90% max 2 reps 205X2

Pushdowns:Max=210
70% max 10 reps 150X10
80% max 8 reps 170X8
85% max 6 reps 180X6
90% max 4 reps 190X4

BB shoulder press: Max=160
75% max 8 reps 120X8
85% max 7 reps 135X7
90% max 4 reps 145X4
92% max 3 reps 150X3

Reverse Flies:
20sX12
25sX
30sX

Rear delt extentions:
40X
50X
60X

DB shoulder Press: Max=85s
70% max 8 reps 60X8
80% max 6 reps 70X6
88% max 4 reps 75X4

Back/Biceps: day 2
Bentover pulls:
150X8
155X
160X

DB Rows:
70X
80X
90X

Pullups:
BW 4 Sets

Shrugs:
225X
225X
225X

EZ bar curls:
80X10
90X
100X

Alternating DB curls:
40X
40X
45X

Preacher Curls:
60X
60X
70X

Legs: day 3
Squats: Max=250
75% max 6 reps 190X6
80% max 5 reps 205X5
80% max 5 reps 205X5
85% max 4 reps 215X4
88% max 3 reps 225X3

Conventional Deadlifts: Max=Unknown
75% max 6 reps
80% max 5 reps
80% max 5 reps
85% max 4 reps
88% max 3 reps

Leg curls:
130X10
145X
160X

Leg extentions:
130X10
145X
160X

Calf Rasies:
185X10
205X
225X


Day 4 Rest

Day 5 Repeat day 1

Day 6 Repeat day 2

Day 7 Repeat day 3

Adam
07-18-2005, 08:05 PM
put the day dividers in.
Then I'll critique.

Gutz981
07-18-2005, 08:11 PM
Day 1 chest/Tri/Shoulder day 2 back/Bi day 3 Legs day 4 Rest day 5 repeat 1 day 6 repeat 2 day 7 repeat 3 and day 1 will be rest the next week

Sensei
07-18-2005, 10:04 PM
Feel free to call me lazy, but is it too hard to go back and edit your original post to make it easy for people to follow and then give advice?

Paul Stagg
07-19-2005, 06:43 AM
I think you have about twice as much work as you need on your pressing day.

I don't like it much.

Guido
07-19-2005, 08:48 AM
Are you including some of those as your warmup sets? If so, your warmup sets shoiuld be lighter. If not, I'd say that's overtraining.

jack_of_all
07-19-2005, 09:02 AM
not to hijack your thread gutz, but i noticed you can push down 210 lbs. now i know there is variance between machines but my max pushdown is just 65 lbs, a little over 30% of my max flat bench (gutz's is over 80% of his). do you guys think my triceps are under conditioned? ive never routinley worked them directly (ive pretty much always just done compound exercises for everything since i started lifting), should i start?

KevinStarke
07-19-2005, 09:21 AM
Machines differ sometimes. At the press down in my high school i was pressing down 120-130 for reps. At the new gym i've been going to the stack has a numbered plate every other plate. So its a blank plate than a plate that has the number 2 on it, blank plate then plate that has number 4 on it, blank plate then plate that has number 6 on it... etc etc... going up by 2's every other plate. I can only do reps with the "10" plate and i just assume it weighs 100 lbs and the 2 weighs 20 and the 4 40 etc... not really sure though.

WBBIRL
07-19-2005, 10:23 AM
17 sets at 65% or more of your 1RM is brutal... Im thinking serious overtrain. I would highly recommend you cut some of those sets or something like the flat close grips or the regular non pause flat BB bench. Thats way too much volume.

Gutz981
07-19-2005, 12:08 PM
not to hijack your thread gutz, but i noticed you can push down 210 lbs. now i know there is variance between machines but my max pushdown is just 65 lbs, a little over 30% of my max flat bench (gutz's is over 80% of his). do you guys think my triceps are under conditioned? ive never routinley worked them directly (ive pretty much always just done compound exercises for everything since i started lifting), should i start?

Accually sir there is another machine where I do pushdowns and I I do 100 for like 8-10 so It does differ alot from machine to machine

Sidior
07-22-2005, 07:00 PM
Accually sir there is another machine where I do pushdowns and I I do 100 for like 8-10 so It does differ alot from machine to machine

ya depends alot on the pulley system

bill
07-22-2005, 08:23 PM
Gutz your 15 dude ever hear of KISS keep it simple stupid. Thats not an insult just a reminder that you can go crazy looking for a great routine.
Why do your split mon/wed/fri
mon Legs
wed chest, shoulders/ tricep in that order imo
fri back bicep
pick two exercises for each body part for about 8 works sets
legs would need maybe a little more

jack_of_all
07-22-2005, 08:49 PM
Accually sir there is another machine where I do pushdowns and I I do 100 for like 8-10 so It does differ alot from machine to machine

you do know that im less than a year older than you man?

BG5150
07-23-2005, 12:08 AM
My thoughts:

No lateral delt work? Why two presses and two rear delt w/outs? But not side raises?

No need to do preachers after the other two exercises.

Squats and deads on the same day. Are you insane?

If you are going to work out six days a week, why not hit just one body part a day. You will have your heavy core days (chest, legs, back) and the minor parts, which will have been worked on your core days) can be done fully.

For example:

Day 1: Arms
Day 2: Shoulders
Day 3: Legs
Day 4: Off
Day 5: Chest
Day 6: Back
Day 7: Off

That's five days, I know, but it sets a schedule (see next paragraph)

And, this is just me, with the three days on, rest, three days on, rest...week to week you are doing a different body part on a different day of the week. For me, consistency is the key. If today is Monday then it's arms day. If it's Friday then it's chest. If it's Sunday then it's rest day. No figuring there. But with your routine, whatever day of the week it is, it could be the day for any body part. I wouldn't be able to keep track. Especially if I skipped a day.

Sensei
07-23-2005, 12:23 AM
If you're doing that 6 days/week, you're going to hit a wall very, very fast...

If you want to keep what you have there, I'd at least:
*drop two exercises from your bench day
*drop two curl exercises from your back/bicep day
*do the rear delt work on your back day (since you have a separate day for it anyway)
*drop the leg extensions and leg curls from your squat/dl day
*train 4x/week:
first week = bench, back, squat/dl, bench
second week = back, squat/dl, bench, back
third week = squat/dl, bench, back, squat/dl

edit: I just wanted to add about the %s that for me it would be tough to follow that, but it might be fine for you.

BG5150
07-23-2005, 12:31 AM
Do you think it's wise to do squat and d/l on the same day? Both are very intense exercises and take a lot out of a person. If anything I would combine chest with squat or d/l.

Just a thought...

Sensei
07-23-2005, 12:41 AM
It's ok to do both. If he follows my advice, he'd only be squatting/DLing 5x/month. I really feel he'd have to rethink those %s though - if you're doing both in one training session, the second one (presumably DL) is obviously going to be weaker.