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Thread: Curious....

  1. #1
    Canadian Juggalo Twiztid's Avatar
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    Hey all,

    Just curious about everyone's split and goals... Anyone want to put their's up for discussion?

    Twiztid
    Stay Down With The

    Runnin' with the Hatchet.. like WHUT?!?

  2. #2
    Wannabebig Member
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    this is my current routine.

    CHEST/BICEPS
    db incline 3x4-8
    weighted dips 3x8
    db flat 2x8-12
    bb curl 3x4-8
    db curl 2x10-12

    LEGS
    squats 3x5
    leg press 1x15
    SLDL 3x8-15
    leg curls 1x12

    SHOULDERS/TRICEPS
    OH Press 3x4-8
    bb front raises 2x10-12
    CG Bench 3x6-8
    Pushdowns 2x10-12

    BACK/TRAPS/CALVES
    chins ?x30
    deadlifts 3x5
    rows 2x6-8
    db shrugs 2x8-15
    calf raises 2x6-8
    seated calf raises 2x10-20

    **************
    my goal is to get down to around 7-8% BF by April



    [Edited by devastation25 on 01-13-2001 at 12:29 PM]

  3. #3
    Senior Member Anthony's Avatar
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    Current split:

    Monday - Chest/Shoulders/Triceps
    DB Flat Press - 3 x 8-10
    DB Incline Press - 3 x 8-10
    Military Press - 3 x 8-10
    Overhead Extensions - 3 x 8-10

    Wednesday - Quads/Hams/Calves
    Squats - 4 x 8-10
    SL Deads - 4 x 8-10
    Calf Raise - 4 x 8-10

    Friday - Back/Biceps/Abs
    Weighted Chins 3 x 8-10
    TBar Row 3 x 8-10
    Shrugs 3 x 8-10
    Barbell Curl 3 x 8-10
    Weighted Crunches 3 x 8-10

    ***********
    Goal is to regain the strength I lost during the second half of last year by May (hopefully sooner!!).
    Facebook - BW166 SQ585 BP405 DL660 CL310

  4. #4
    Wannabebig Member
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    I'm thinking of changing my routine to
    Chest/Back
    Legs
    Bi's/Tri's/Shoulders

    Not sure though. I do like 10 to 12 sets for Back and Chest now which would put me at 20-24 sets on Chest/Back day.

    I could lower the # of exercises and sets I do but worry I won't get as good of a workout.

    What do you all think?

  5. #5
    Soon to be lean... Joe Black's Avatar
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    Hey at the moment I am on the routine on the site...

    I am curently at 187 lb's at about 15% bodyfat...

    I am not too bothered about the fat thing right now, my one goal is to be 190 lb's + at below 10% for Nov when I go on holiday to Florida !!!!

    Gonna get there for sure

  6. #6
    Senior Member Cackerot69's Avatar
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    my current routine, similar to Anthony's...

    Monday-back-bi's

    weighted pull ups-4x4-8
    bent over row-3x6-8
    deads-2x6-8
    DB curl-2x4-6
    BB curl-2x4-6

    Wedsday-chest-shoulders-tri's
    incline DB press-3x4-6
    flat DB press-3x4-6
    seated DB side raise-2x4-8
    seated DB shoulder press-2x4-6
    lying tricep press-2x4-6
    CG bench/tricep dips-2x4-6

    Friday-legs-abs
    SLDL-2x6-8
    superset-leg curl-2x4-8
    leg ext-2x8-10
    squat-3x6-8
    calf raise-2x6-8
    Jacknife pushups-2x4-12

  7. #7
    WOw Congratulation Hulk, you are bigger than I thought. That's 20 pounds heavier than me. My presses have increased lately, seated is now with the 80lbs db (6 no spot) and benchpress 255 (6 spotted). In both case a girl I'm hittin on was training, do you think there's a link?

  8. #8
    Senior Member
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    OK....I've never gotten much into the training talk..but here goes...

    ***I'm currently not training chest, ...This will last 3 months, in hope of bringning my arms and delts up to par with it**

    Monday...
    Legs
    2 sets of 21's on icarian leg curl machine
    Superset SLD's with leg press, usually 10 sets of each.
    Toes out leg extensions.
    No calf work. They're absurd.

    Tuesday...
    Delts and tri's...
    4 sets shoulder presses, either smith or dumbell.
    4 sets upright rows.
    4 sets on the I'm a retard so I can't remember what it's called when you sit backwards on the pec deck...
    4 sets shrugs, The last set involves overloading the machine, and holding the weight until failure.

    3 sets skull crushers
    3 sets press downs
    3 sets , diferent every time, sometimes CG benching, overhead extensions, whatever..

    Wednesday..
    Cardio
    35 minutes on the precor machine

    Thursday..
    Back/ bi's...
    3 sets hammer iso rows
    4 sets chins
    4 sets one arm dumbell rows
    4 sets reverse grip pulldowns
    4 sets either pullovers, or seated rows
    4 sets hammer preacher curls
    4 sets dumbell curls
    3 sets deadlifts

    Friday..
    Cardio
    35 minutes on the precor machine


  9. #9
    Meathead Philosopher Pup's Avatar
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    Not many people would want to do as much volume as me but here goes.

    Mon-chest/bi's
    BB bench-3x3
    Incline bench-3x5
    Db press-4x5
    Incline flies-4x5
    Overhead cable x-overs-3x6
    Underhand cable x-overs-3x6
    Preacher curls-3x6
    Db Curls-3x6
    Hammer curls-3x6
    21's-3 sets

    Wed-legs/shoulders/traps
    leg extension-3x6
    squats-3x5
    hack squats-3x5
    sldl-3x8
    calf raises-3x12
    db shoulder presses-3x6
    machine press-3x6
    front raises-3x6
    lateral raises-3x6
    shrugs-3x6
    upright rows-3x6

    Fri-back/tri's
    pull-ups-2xfailure
    t-bar rows-3x6
    bent-over rows-3x6
    dead lift-3x5
    narrow pull-downs-3x6
    machine lat rows-3x6
    close-grip bench-3x6
    skull-crushers-3x6
    push-downs-3x6
    cable x-tension-3x6
    dips-3xfailure

    tues, thurs, sat, sun-cardio 20 min
    May you be in heaven an hour before the devil knows you're dead.

  10. #10
    Senior Member
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    i am currently doine
    sunday: quads hams calvs

    tuesday: biceps triceps

    thursday: back

    friday: chest

    soon i think i am going to start a vertical jump program for basketball and that will last for about 4 months. could it be beneficial to my vertical to incorperate heavy weight training into my routine. (i really don't want to give up my heavy training )
    LESS IS MORE

  11. #11
    Moderator Adam's Avatar
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    i had the split as behemouth but i am now starting a powerlifting routine. heres the link to the routine i'll be starting
    http://www.ironmag.com/ct_canadian_naprt.html

  12. #12
    Banned David's Avatar
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    Here is my current routine, which I have made very good progress.

    Disclaimer ***I change the exercises every workout, making sure I always do the first and second exercises as compound exercises!***



    Monday

    Legs
    3 (quads) - squat, leg press, or lunges
    3 (quads) - hack squat

    3 (Hamstrings) - laying, standing, or sitting leg curls
    3 (Hamstrings) - laying, standing, or sitting leg curls



    Tuesday

    3 (shoulders) - press, machine, DB, or barbell
    3 (shoulders) - side laterals, machine, cable, or DB
    3 (shoulders) - upright rows, either barbell or cable

    3 (triceps) - dips, close-grip benches,or lying tri ext.
    3 (triceps) - pulley pushdows, or one arm DB extensions
    2 (triceps) - etc. they are just so many tri. exercises!!!


    Thursday

    4 (back) - these are chins ( i do 50)
    3 (back) - deadlifts, barbell bent rows, or machine rows
    3 (back) - seated pulley rows,or close-grip pulldowns, etc.
    3 (traps) - machine, DB, or barbell shrugs

    3 (rear-delts) - bent cable laterals or revers peck-deck



    Saturday

    3 (chest) - Incline DB, barbell or machine press
    3 (chest) - Flat DB, barbell, or machine press
    2 (chest) - Dips, incline or flat flys or decline flys
    2 (chest) - decline DB, machine, or barbell press


    3 (biceps) - Barbell curl or DB curl
    3 (biceps) - preacher curl, pull-ups,or cable curls, etc.


    3 (forearms) - Reverse Barbell curl or hammer curl
    3 (forearms) - wrist curl or reverse wrist curl



    I work my calves twice a week after doing cardio.
    Is that a good idea or not?


    I NEVER do the same workout twice. Dudes, I'm always changing the order and the exercises, to shock my muscles, if you will.

    Its not that my muscles get used to it, (I'm sure that it takes at least a month or so for your muscles to adapt to the workout) - but because I just get bored doing the same workout twice!!!




    [Edited by TripleP on 01-14-2001 at 09:07 PM]

  13. #13
    Gaglione Strength Chris Rodgers's Avatar
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    I train Mon,Wed,Fri. My current goals include gaining strength and muscle mass w/out becoming a fat ass.

    Four way split:

    Day 1- Delts, Triceps, Maybe calves
    Day 2- Thighs, Biceps, Abs
    Day 3- Chest, Calves
    Day 4- Back, Grip, maybe abs
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  14. #14
    Wannabebig Member
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    I'm on a 3 day split at the moment, my goals are to gain as much muscle as I can.

    Day 1: Chest, Back
    Day 2: Legs, Abs
    Day 3: Arms, Chest

    My routine is based on compuond exercises each one lasting about 30-40 mins each

  15. #15
    Senior Member
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    BTW, I didn't list reps, cuz I go instinctive on them...


  16. #16
    As I Am Paul Stagg's Avatar
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    I'm doind a leg specialization routine. The goal is to maintain or slowly progress on everything else, and focus on legs.

    In order to do this, I dropped some work in order to allow for more recovery.

    Sun -
    Squat 5x5, partials
    SLDL 3x8
    Leg Curls 2x8
    hyper ext 2-3x8

    Tues
    Bench press 2x8
    Incline press 2x8
    Pullups 2-3x8-12
    Bent row 2x8-12
    Hammer pulldown 2x8
    shrug 2x8-12
    grip work

    Thurs
    Front squat 3x8
    hack squat 2x15
    leg press 2x15
    leg ext 2x15
    calves 2x15
    abs

    Friday
    OH press 2x8
    Lat raise 2x8
    front raise 1x8
    db curl 2x8
    preacher curl 2x8
    cg bench 2x8
    OH ext 2x8


    I can drop arm work as I need to. The high reps for quads were a suggestion from Derik Farnsworth

    I've been doing this for a couple of weeks, and I don't like the chest/back pairing on one day.. so I may go back to a push/pull thing where I pull on tues and push on friday.

    Nice to see everyone.

  17. #17
    El Guapo
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    My lifting Routine is as listed below...

    Routine: Top Secret


    My goals are as listed below...

    Goals: Add 10 more pounds to my girlyman frame, and squat 350. That's all I want right now!! I could care less about my fatness

  18. #18
    Canadian
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    this is my current routine.

    MONDAY-legs

    3-4 sets squats
    3 sets sldl or ham curl (depenind if the squats killed me or not.
    3 sets calve raises
    sometimes i'll do the odd set of leg press

    WED.-chest/shoulder

    3-4 set flat bench
    3 sets pec dek
    3 set military presses

    FRI.-back

    3-4 sets deadlifts
    3 sets widegrip chins
    3 set bentover rows

    WEEKEND- boxing

    my goal is to squat 3 plates. hopefully i'll be able to do this sometime in the spring!





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