RedSpikeyThing
11-09-2006, 09:48 PM
As I've posted before, Westside was wearing me down. As a result of that and a brutal hockey game, I've decided to take the week off. I'm feeling better - no aches and pains, lots of energy, etc. I've also decided to change up my routine. I originally planned on maxing bench and either deadlift or dquat every week. That worked for a month. So, I'm back to the drawing board. I like the principles found in Westside for Skinny bastards. They like to do some high rep work for DE days, rather than light(er) doubles and triples, and it also uses unilateral movements. I feel I need to get back to the basics and start to build a solid foundation. That being said, here' my routine.
Notice I say "cycle" instead of "Week". I can't handle 4 workouts per week, but I like 2 upper and 2 lower. I'll be doing 3 or 4 workouts/week, depending on energy.
The first exercise listed is the heavy (1 or 2 RM) exercise on ME days.
Let me know what you think.
(I just realised the formatting sucks, so the attached file is the workout in Excel)
Cycle 1
ME Upper Flat Bench push press Chinups Hypers
ME Lower Deadlift Single leg squats Weighted Crunches
DE Upper Unilateral DB Bench Rope pushdown DB Row Hypers
DE Lower Box Squats Good Mornings Leg Raises
Cycle 2
ME Upper Incline Bench skull crushers BO Rows Back Hypers
ME Lower Good Mornings Deep squat Cable crunches
DE Upper Barbell bench for reps Seated shoulder press T-bar rows Back Hypers
DE Lower Deadlift from platform Front Squat Leg Raises
Cycle 3
ME Upper DB Bench Wide grip bench Cable Row
ME Lower Rack pull Zercher Squat Weighted Crunches
DE Upper Dips for reps Wide grip bench Cable rows Back hypers
DE Lower Step-ups SLDLs Leg Raises
Cycle 4
ME Upper Decline Bench Military Press Shrugs Back Hypers
ME Lower Hack Squat Good Mornings Cable Crunches
DE Upper Rack Press Cable Pushdowns BO Rows Back Hypers
DE Lower Pull thrus Front Squat Leg Raises
Notice I say "cycle" instead of "Week". I can't handle 4 workouts per week, but I like 2 upper and 2 lower. I'll be doing 3 or 4 workouts/week, depending on energy.
The first exercise listed is the heavy (1 or 2 RM) exercise on ME days.
Let me know what you think.
(I just realised the formatting sucks, so the attached file is the workout in Excel)
Cycle 1
ME Upper Flat Bench push press Chinups Hypers
ME Lower Deadlift Single leg squats Weighted Crunches
DE Upper Unilateral DB Bench Rope pushdown DB Row Hypers
DE Lower Box Squats Good Mornings Leg Raises
Cycle 2
ME Upper Incline Bench skull crushers BO Rows Back Hypers
ME Lower Good Mornings Deep squat Cable crunches
DE Upper Barbell bench for reps Seated shoulder press T-bar rows Back Hypers
DE Lower Deadlift from platform Front Squat Leg Raises
Cycle 3
ME Upper DB Bench Wide grip bench Cable Row
ME Lower Rack pull Zercher Squat Weighted Crunches
DE Upper Dips for reps Wide grip bench Cable rows Back hypers
DE Lower Step-ups SLDLs Leg Raises
Cycle 4
ME Upper Decline Bench Military Press Shrugs Back Hypers
ME Lower Hack Squat Good Mornings Cable Crunches
DE Upper Rack Press Cable Pushdowns BO Rows Back Hypers
DE Lower Pull thrus Front Squat Leg Raises