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Thread: Out of Curiousity post your workout routine

  1. #1
    Wannabebig Member ReFuse2Lose's Avatar
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    Out of Curiousity post your workout routine

    Just interested in seeing how many people use 3x5/5x5, and how many use a 3x10. Post Your Monday-Sunday schedule.
    Big 3:
    Bench: 165
    Squat:250x3
    DeadLift 225x5

    Supplements: Nitrean, Fish Oil, Glutamine, Creatine Mono.

  2. #2
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    none of the above.


    I use a modified WS4SB template

  3. #3
    Wannabebig Member ReFuse2Lose's Avatar
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    Whats this? Link? Sorry a newb to this site =(
    Big 3:
    Bench: 165
    Squat:250x3
    DeadLift 225x5

    Supplements: Nitrean, Fish Oil, Glutamine, Creatine Mono.

  4. #4
    Getting un-streamlined Progress's Avatar
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    Quote Originally Posted by ReFuse2Lose View Post
    Whats this? Link? Sorry a newb to this site =(
    http://www.defrancostraining.com/art...s_westside.htm

  5. #5
    SchModerator ZenMonkey's Avatar
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    You will probably find more answers in the journal section
    Sarvamangalam!

  6. #6
    Wannabebig Member ReFuse2Lose's Avatar
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    I find that very interesting its kind of a unique workout.
    Big 3:
    Bench: 165
    Squat:250x3
    DeadLift 225x5

    Supplements: Nitrean, Fish Oil, Glutamine, Creatine Mono.

  7. #7
    Into the night.
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    I'm doing Madcow 5x5s. Like ZenMonkey said, just hit up the journal section and you'll get a good overview of what people are doing.

  8. #8
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    Quote Originally Posted by ReFuse2Lose View Post
    I find that very interesting its kind of a unique workout.
    please note there are 3 iterations of WS4SB

  9. #9
    small flabby and hairy joelhall's Avatar
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    until january its this:

    a.
    bench 3 x 6-10
    incline db press 2 x 6-10
    db seated press 3 x 6-10
    wrist roller 2 sets both ways
    weighted crunches 3 x 10-15

    b.
    rows 3 x 6-10
    weighted pull-ups 3 x 6-10
    upright rows 3 x 6-10
    wrist roller 2 sets both ways
    weighted crunches 3 x 10-15

    two days between each workout. working very well after a high intensity period ive just finished. and if youre wondering where legs are...

    well im still trying to recuperate my dodgy leg (boo) so on the rest days i have to do low intensity cycling and squats with 110lbs - yes, really 110lbs!!! although technically this happened at work im faaarrr more cautious about staying injury free when i train now. it really hits home when something goes wrong.

    ironically, my dad just had a total knee replacement (could be hereditary too - god genes suck. my knees could be why i got injured so quick despite having strongish legs. i could squat 400+ before my injury). he had to go to physio for exercise for 10 weeks after, and ended up showing up the physio by doing single-legged leg extensions for reps with 200lbs on the operated leg. not bad for a 64-year old.

    we call it the bionic leg

  10. #10
    Senior Member Daone's Avatar
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    This is my split but I am alone in this LARGE crowd of powerlifters!!

    Mondays
    QUADS AND SHOULDERS

    Quads
    Squats
    Lunges
    Leg Press
    Hack Squats

    Shoulders
    Seated Mil press
    Side lateral raises
    Bent Over lateral raises

    Tuesdays
    BACK
    Weighted Pull-ups
    Rack Pulls
    Bent Over Rows
    Shrugs

    Wednesday
    OFF

    Thursday
    CHEST AND TRICEPS

    Chest
    Incline Bench
    Flat Bench
    Weighted dips

    Triceps
    Close grip bench
    Two arm DB overhead Ext.

    Friday
    HAMS BICEPS & CALVES

    Hams
    GHR
    SLDL
    Leg Curls

    Biceps
    Standing BB curls
    Incline DB curls
    Hammer curls

    Calves
    Standing calf raises
    Sitting calf raises
    Leg press calf raises
    Hated by many confronted by none..

  11. #11
    Bodybuilding Mythbuster
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    When I find a new gym it will go like this for a while at least:


    Monday:

    Squats.
    Shrugs.
    Calf Press.



    Wednesday

    Bench press.
    Supported Row.
    Crunches.


    Friday

    Deadlift.
    Dip.
    Crunches.

    I use low reps high weight for the first exercises and high reps for the last (excluding dips which are done at BW) Usually 4-5 sets for the first two and 2-3 for the last (again excluding dips which are done according to how I feel. Mostly it's 3-4 sets of 10, sometimes it's however many sets it takes to get 50 reps.

    The reason it's set up this way is that I train exercises not bodyparts. It takes about 30-40 minutes (including all rest periods) to get through one these routines as I like to take short rests. I also throw some variation in now and again. For example I may superset benchs and rows (on Wednesday) or extra reps/sets as I mentioned above, although I generally stick to simple training when it comes to deadlifts and squats.

  12. #12
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    MWF:
    Bench - 3 x Failure [205lbs]
    Incline Leg Press - 3 x 10 [~420lbs]
    Lat Pulldowns - 3 x 10 [140lbs]
    Military Press - 2 x 10 [50lbs dumbbells]

    Routine works for me. Sometimes I throw in shrugs, curls, calf raises, etc.

  13. #13
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    Quote Originally Posted by ColdBlue View Post
    MWF:
    Bench - 3 x Failure [205lbs]
    Incline Leg Press - 3 x 10 [~420lbs]
    Lat Pulldowns - 3 x 10 [140lbs]
    Military Press - 2 x 10 [50lbs dumbbells]

    Routine works for me. Sometimes I throw in shrugs, curls, calf raises, etc.
    Wow...thats....thats......... really f**king awful

  14. #14
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    West side split

    Monday: ME lower: 1-2 max lifts, then some accessory
    Wed: ME upper: 1-2 max lifts then some accessory
    thusday/Friday: DE lower: speed squats/pulls then some accessory
    Sat: DE upper: speed bench then some accessory.

  15. #15
    Senior Member kornmong's Avatar
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    Hey,

    Monday:

    BenchPress: 3 x 5 reps + 2 x 10 or 5 x 5
    Chest Flys: 3 x 10
    Babrell Curls:3 x 10
    Seated incline dumbell curls: 3 x 10
    Some form of crunches or situps, weighted and unweighted

    Wednesday:

    Deadlift: 3 or 5 x 3 - 10
    Weighted Chin/pull ups: 3 or 5 x 5 - 10
    Bent Over Rows: 3 x 8 - 10
    Weighted Dips: 3 or 5 x 8 - 10
    Tricep Kicks: 3 x 10
    Some form of crunches or situps, weighted and unweighted

    Friday:

    Standing Shoulder Press (barbell or dumbell) 3 x 5 - 10
    Power cleans or shrugs: 3 or 5 x 3 - 5 and 3 x 10
    Front Squats: 3 x 5 - 8
    Some form of crunches or situps, weighted and unweighted

    It will varie fom this if im feeling poor or am still sore from a earlier workout using the same muscles
    Bodyweight : 195 - Height: 5' 9

    Current lifts:
    DL - 490 x 1 - 462 x 4 ... Nearly 500 so close
    BS - 374 x 1 - 330 x 5
    BP - 302 x 1 - 258 x 5, 225 x 10
    BR - 231 x 1 - 209 x 5
    PP - 220 x 1 - 198 x 4

    My journal: http://www.wannabebigforums.com/show...=108252&page=3

  16. #16
    Senior Member
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    Check out my journal. I am doing the beginners 3X5. It is easy so far but I like it.
    Check out my journal:
    http://www.wannabebigforums.com/showthread.php?t=117073

    Goal To be the Strongest Huggins! - started again on 2/24/11 then again 2/27/12
    squat: 420 405 x 5
    bench: 355 320 x 3
    deadlift: 455 420 x 3
    Total 1215 on a single day

  17. #17
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    Quote Originally Posted by WillNoble View Post
    Wow...thats....thats......... really f**king awful
    Works for me [nice gains], I only have about ~40 minutes to workout, so I try and get as much of a full body workout as I can.

  18. #18
    Senior Member bill's Avatar
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    Quote Originally Posted by ColdBlue View Post
    Works for me [nice gains], I only have about ~40 minutes to workout, so I try and get as much of a full body workout as I can.
    Ask Will to give you some recommendations. It may work for you now, but maybe you could get better results.
    Remember, to get big, you have to get strong. The two are interconnected. Lift heavy, work hard, and size will come. Like night follows day. It works. Arnold
    Do work son. Big Black (Rob and Big)

  19. #19
    Resolute -JM-'s Avatar
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    Quote Originally Posted by ColdBlue View Post
    Works for me [nice gains], I only have about ~40 minutes to workout, so I try and get as much of a full body workout as I can.
    Monday
    A
    Squat
    Bench
    Row

    Wednesday
    B
    Squat Variant
    DL
    OH Press/Cleans

    Friday
    A
    Squat
    Bench
    Row

    This would be a much better use of your ~40 minutes. First week ABA then the next week BAB. Repeat
    This is the true joy in life, the being used for a purpose recognized by yourself as a mighty one; the being thoroughly worn out before you are thrown on the scrap heap; the being a force of Nature instead of a feverish selfish little clod of ailments and grievances complaining that the world will not devote itself to making you happy - George Bernard Shaw

  20. #20
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    Quote Originally Posted by Flynn View Post
    Monday
    A
    Squat
    Bench
    Row

    Wednesday
    B
    Squat Variant
    DL
    OH Press/Cleans

    Friday
    A
    Squat
    Bench
    Row

    This would be a much better use of your ~40 minutes. First week ABA then the next week BAB. Repeat
    How does that make you gain in let's saying... bench pressing if you are only benching once or twice a week? What I do is.. once I get my max to 10 reps, I throw on an additional 20lbs, and three or so weeks later I'm back up to 10 reps. Repeat.

  21. #21
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    Quote Originally Posted by ColdBlue View Post
    Works for me [nice gains], I only have about ~40 minutes to workout, so I try and get as much of a full body workout as I can.
    so that justifies doing the exact same workout/same movements 3 days a week?

  22. #22
    Senior Member Jorge Sanchez's Avatar
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    Quote Originally Posted by ColdBlue View Post
    How does that make you gain in let's saying... bench pressing if you are only benching once or twice a week?



    You're pressing three times a week? Why wouldn't your bench improve.

  23. #23
    Resolute -JM-'s Avatar
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    Quote Originally Posted by ColdBlue View Post
    How does that make you gain in let's saying... bench pressing if you are only benching once or twice a week? What I do is.. once I get my max to 10 reps, I throw on an additional 20lbs, and three or so weeks later I'm back up to 10 reps. Repeat.
    A better use of your time - Squatting and Deadlifting

    Edit: you would flat bench x2 one week and x1 the next. This is plenty to progress. I only suggested a better use of your time as I saw it.
    Last edited by -JM-; 11-06-2008 at 09:44 AM.
    This is the true joy in life, the being used for a purpose recognized by yourself as a mighty one; the being thoroughly worn out before you are thrown on the scrap heap; the being a force of Nature instead of a feverish selfish little clod of ailments and grievances complaining that the world will not devote itself to making you happy - George Bernard Shaw

  24. #24
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    Quote Originally Posted by Jorge Sanchez View Post


    You're pressing three times a week? Why wouldn't your bench improve.
    That wasn't my question... I do the same routine three times a week, and my results improve pretty well, but I'm asking in that routine posted... how is doing one exercise once or twice a week going to have anything on doing that exercise three times a week?

  25. #25
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    Quote Originally Posted by ColdBlue View Post
    That wasn't my question... I do the same routine three times a week, and my results improve pretty well, but I'm asking in that routine posted... how is doing one exercise once or twice a week going to have anything on doing that exercise three times a week?
    relative recovery and intensity.

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