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Thread: My Routine...critique as you may

  1. #1
    Wannabebig Member Filmboy44's Avatar
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    My Routine...critique as you may

    enough BS. I want you all to see what I'm doin in the gym. Feel free to flame, bash, or compliment. I will ask any and all questions you may or may not have.

    Disclaimer: I am not on any steroids or anything that will enhance my strength or performance. I take an protein supplement and eat properly.

    Day 1

    Legs

    Leg days I walk on the treadmill at a pace of 2.5 for 10 minutes to
    get the blood going.

    Followed by a 10 min. stretch in which I incorporate a lot of Tom
    Platz's stretches mentioned Arnold's Bible.

    Warm up : 205 deep for 25 reps

    stretch some more, usually just taking deep knee bends and holding my
    foot to my ass

    SQUATS
    set 1: Heaviest I can go with 12 reps
    set 2-5: I shoot for 10 reps and increase 20lbs on each set
    set 6: 8 reps at 3/4's the weight I just hit on the 5th set
    set 7: 8 reps at 1/2 of what weight I did on the 6th set
    set 8: 135 for as many reps as possible...usually only hit 5

    LUNGES (smith)
    set 1: 2 plates for 10 on each leg
    set 2: 2 plates + qtr for 8
    set 3: same as 2
    set 4: 135 for burn out set

    I ride the bike for 15 minutes to get rid of the lactic acid build up
    in the legs and to hinder any possible major sorness the following day.

    Day 2

    Chest

    I grab the broom handle and really pull back my arms and stretch my
    chest.
    Then same thing with my triceps.

    I'll grab the 15lbs and do over head extension to warm up the triceps
    first

    *NOTE* I no longer am on this program as I am training for the
    powerlifting contest. However, this is my most recent and so far best
    routine for chest.

    warm up: DB only - - 80's for 25 with full stretch at bottom

    I stretch out again with broom handle

    FLAT BENCH
    set 1: 130's for 12-15
    set 2: 140's for 10-12
    set 3: 160's for 6-8
    set 4: 160's failure (usually 4-6)

    INCLINE
    set 1: 100's for 12
    set 2: 110's for 12
    set 3: 130's for 8
    set 4: 130's/140's(on feeling) to failure (usually 6 or 4 if 140's)

    CABLE CROSSOVERS/DIPS (Superset)

    set 1: 12 reps/45lbs dips for 15
    set 2: 10 reps/same as 1
    set 3: failure/same as 1 & 2

    Normally I'll flex for an additional 10 min. downstairs to really finish the chest

    Day 3

    Back

    Stretch: I'll hang from the chin bar one hand at a time. Next I'll do
    a squat pull on the side of any machine one arm at a time.

    warm up: chins regular grip (shoulder width apart) for 20

    CHINS
    set 1: no weight/20 reps
    set 2: 45lbs for 8-10 reps
    set 3: 60lbs for 6-8 reps
    set 4: (on feeling) 80lbs or no weight for failure

    BENT-OVER-ROWS
    set 1: 225 for 12
    set 2: 275 for 10-12
    set 3: 315 for 6-8
    set 4: 315 for failure (usually 5,6)

    CLOSE GRIP ROWS
    set 1: 15 reps
    set 2: 15 reps

    Day 4

    Arms

    I'll do the same stretch on tri's as for chest with same over head extension
    to warm up

    SKULLCRUSHERS
    warm up: 35's on each side of EZ-curl bar for 15 reps
    set 1: 165lbs for 12
    set 2: 175lbs for 10(maaaayybe 11)
    set 3: 185-195lbs for 6-8

    CLOSE GRIP BENCH
    set 1: 225 for 15
    set 2: 275 for 10
    set 3: 295 for 6-8

    SEATED DB CURL
    warm up: 45's for 18
    set 1: 60 for 12
    set 2: 70 for 10
    set 3: 80 for 6-8

    ROPE EXTENSION ON CABLE
    set 1: 15 with slow negative
    set 2: 12 reps
    set 3: 10 reps

    STANDING BB CURL
    set 1: 135 for 10
    set 2: 165 for 8
    set 3: 185 for 4-6

    BEHIND THE BACK DIPS
    set 1: 25 reps
    set 2: 25 reps

    21's CURLS
    2 sets worth

    Day 5

    Shoulders

    I'll work my rotator cuff with 5lbs 2 sets of 15 before warming up for shoulders. Then I'll stretch out by having someone pull my arms as far back and high as they can.

    SHOULDER PRESSES (DB only)
    warm up: Arnold presses 45's for 15
    set 1: 90 for 10
    set 2: 110 for 10
    set 3: 120 for 6-8

    REAR DELT RAISES ON PEC DECK
    set 1: 8 reps
    set 2: 10 reps
    set 3: 12 reps

    FRONT RAISES ON LOW CABLE
    set 1: 10 reps
    set 2: 8 reps

    SIDE DELT RAISES (db)
    set 1: 55's for 8
    set 2: 60's for 8
    set 3: 60's for 6

    SHRUGS
    set 1: 120's for 15
    set 2: 140's for 15
    set 3: 150's for 12-15

    Day 6

    Hamms & calves

    I'll walk on the treadmill on a slight incline for 5 minutes stretching I'll do toe touches and 3 qtr splits, even stretching out the quads

    SLDL's
    warm up: just bar
    set 1: 225 for 12
    set 2: 315 for 8-10
    set 3: 335 for 8
    set 4: 335 for 6-8

    SEATED CALF RAISES
    full stretch and warm up
    set 1: 3 plates for 20
    set 2: 4 plates for 15
    set 3: 5 plates for 15

    LEG CURLS
    set 1: 12 reps
    set 2: 10 reps
    set 3: 10 reps

    DONKEY CALF RAISES (machine)
    doing 2 sets. Rotating my foot position after 15 reps on each position: toes
    in, toes out, toes straight

    I ride the bike for 10 minutes there after.


    My post workout meal/shake is a 46gram Opt. Whey shake, then I shower and cook 5 eggs with 2 yolks and a 16oz glass of milk


    Day 7

    Rest
    Stats:

    B: 440
    S: 685
    D: 595

    5'10 215-220 during cut 230-235 off season

    8-10%BF

  2. #2
    As I Am Paul Stagg's Avatar
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    If it's working for you, great.

    Are you asking for advice?
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  3. #3
    Wannabebig Member Filmboy44's Avatar
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    Quote Originally Posted by Paul Stagg
    If it's working for you, great.

    Are you asking for advice?

    sure
    Stats:

    B: 440
    S: 685
    D: 595

    5'10 215-220 during cut 230-235 off season

    8-10%BF

  4. #4
    As I Am Paul Stagg's Avatar
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    If it's working, then I wouldn't change it.

    I like the squat day. Squatting is good.
    I'd do the lunges with a barbell on my back, not in a smith machine, but that's more preference than anything else.

    In general, it seems like you do lots of work for the little muscles, which is probably one reason all this volume is working - training your biceps and calves doesn't eat into your systemic recovery. I like the set counts on most of your days (I think you do a bit much on your arm day, but again, if it's working for you...)

    I wouldn't suggest that routine to someone just starting out, but for an advanced fella, it certainly could be far worse.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  5. #5
    Senior Member volcamp's Avatar
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    Geez, you gotta be real tyerd after all that.

  6. #6
    Senior Member geoffgarcia's Avatar
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    I dont think I've ever seen a 160lb db's
    I can't even imagine how you get those both up...

  7. #7
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    Your routine looks good overall I think. Maybe you could do some glute-ham raises if your gym's equipment allows it. It made my hams a lot stronger. 8 Sets of squats, my god. I do 3 or 4 all out and I need to take a 5 minute breather before I head to the hacks. I think your chest routine could use some incline flyes instead of cable crossovers. The dips are good though. You keep your head stuck to your chest when you do them hopefully, and hopefully you lean front a little. When I do that I really feel it in the chest as opposed to my tri's. And from your stats, it seemed to work good for you.

  8. #8
    Wannabebig Member Filmboy44's Avatar
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    Quote Originally Posted by geoffgarcia
    I dont think I've ever seen a 160lb db's
    I can't even imagine how you get those both up...

    I pick them up at the same time. Like a dead, then prop them on my quads and sit down. Then as I sit back on the bench I just keep my legs up in the air and they follow the weight until I'm in the finished position of the movement. Its harder getting them down
    Stats:

    B: 440
    S: 685
    D: 595

    5'10 215-220 during cut 230-235 off season

    8-10%BF

  9. #9
    Senior Member volcamp's Avatar
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    Gravity shoud take care of that part.

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