Reccently I have not been sticking to my scheduled routine.
I started doing sets of weighted pull ups with wide and medium grip.
This has helped me when returning to the gym and doing my program where
I left off. I strongly reccomend going on a pull up binge!!!!
I had been DC for the last 9 months or so. I enjoyed it, and got stronger on it, but found the working each bodypart twice in a short period really thrashed my joints. I know didn't cruise long enough, and that probably hurt my DC experience. Now I am back to a push/pull/leg 3 day a week split. Still fairly low volumes with as much weight as I can handle. Increased the intensity a bit with the occasional drop set. Trying to decide what to do next...
I use something roughly based off of Mike Tuchscherer's Reactive Training Systems. It's a good mix and some of his finer points in the book have been great so far.
Currently, SS and TM/Crossfit/OLY Lifting hybrid.
Don't mess with the routine :evillaugh:
Originally Posted by ZenMonkey
Hahahah.... shhhh :outnumber:
Originally Posted by Off Road
I use the Westside principles to a great degree, but with lower volume and a bit more of a bodybuilding emphasis.
Sheiko/Russian peaking cycles depending on where I am in training. If I'm offseason I'm doing Sheiko, if I'm coming up to a comp then I'll either run the sheiko designed for peaking or the 9 week russian peaking.
I add in olympic lifts once or twice a week.
If I had a Crossfit gym near me you could bet your ass I'd being doing the best workout program on the planet!
But since I don't I have to stick with swim, bike, run, lift.
I was sick with h1n1 for a couple weeks but now that I'm all better I decided to switch routines. I started Dave's VIF Mass Building Program this week. http://www.muscleandstrength.com/wor...g-program.html
Pretty excited about it.
I lift each exercise as heavy as possible while still being able to complete 2 work sets for a minimum of 5 reps (except where noted). Each time I try to do a little bit more than the time before (progressive overload). That could be adding some weight to the bar or getting one extra rep.
I lift M/W/F. Obviously I only do 3 of the 4 each week.
Dumbbell Military Press
Wide-grip pull-up (weighted) 2X8
DumbbellTricep Extension (lying flat on bench)
Squat (2X5 followed by 1X20).
Reverse Wrist Curl (2X12)
Weighted Side-Bend Sit-ups on a 45-degree Roman Chair
Incline Bench Press
Barbell Standing Military Press
Close-grip Pull-ups (weighted) 2X8
1-arm dumbbell Rows
Close-Grip Bench Press
Captains Chair (2X10) - No Momentum; I hold my legs out straight for 2 seconds each rep)
Seated Calf Raises (2X10)
Wrist Curls (2X12)
1-Legged Squats (Pistols) - (2X10)
good one Off Road! lmao!
Originally Posted by Off Road
Is tapout a specific exercise routine? I thought it was a clothing line?
sorry it was just a dumb joke
Originally Posted by tomv
I just do what feels good, right now I am doing sets of 12 on my lifts. I lift Chest-Mon. Back-Tues. Legs-Thurs. Arms-Fri.
Ah my bad haha, I just figured I was out of the loop.
Originally Posted by entropy1
I use a simple routine, doing basic weight movements there times per week.
warmup, include abdomen exercise, knee bends, shoulder warm up
Abdominal exercise in the morning with limbering and stretching and either strands or Indian clubs to get my body warmed up for the day.