Corn, I want to up the volume of the Old School Training Method.

[frorider6]

My girl is a running freak. She loves it. Imagine if you couldn't lift for 2 weeks.

Anyway, I think I'm going to drop the weight of my squats and raise the reps. My knees have been aching but I believe it's from the amount of running I've been doing. I am going to keep my deadlift reps low though. Been at 5 but may lower to 3.

Weight yesterday was 227.5. Technically down .5 lbs but I think with proper diet I should have gained at least a lb over the weekend. Bodyfat and another weigh in will be done Wed (the guy wasn't available yesterday).

 

[bm2k]

My girl is a running freak. She loves it. Imagine if you couldn't lift for 2 weeks.

I haven't been able to do lower-body stuff for a month, with probably another month to go until I can once more...

 

[frorider6]

Okay Corn, I think I've hit the wall so to speak. I've been hella tired and haven't made any gains in about a week. I think it's time to change my routine.

I still have to be able to run 2-3x per week (2-3 miles each time). I've upped the Fina dose to 50 mg ed (starting today) because I've also started 2.5 mg Bromo ed.

Can you suggest a program for me or link me to an existing one on the board? Would the one you suggested the last time I quit this program be good for me at this time?

I'm thinking something along the lines of 2 days of intense cardio (possibly tues and sat) and 4 days of lifting (MWThF). But that just doesn't sound right.

My goals - continue cardio training, lose 4-5% bf, gain 5-10 lbs of muscle. I have about 5 more weeks on my Fina cycle and might up that to 75 mg ed.

Your help would be much appreciated.

 

[frorider6]

By the way, since Monday was a pretty intense leg day, I can call that done for this week. I can start a new routine today if need be or finish out this week on my current one.

Concerning legs, I'd like to lower the weights and raise the reps for a bit just to give the joints a break.

I do have to go out of town on business next week (M-Th). There is supposedly a "Fitness Facility" on site but if it's crap I have a rental car and can go find a decent gym.

 

[The Shadow]

Try this....

Monday - Back

Seated good mornings - 3 sets of 10-12
Shrugs - 3 sets of 10-12
Bent Over Rows- 3 sets of 6-10
Chins - 3 sets of max


Tuesday - Chest

Incline DB Press - 3 sets of 10-12
Flat Flyes - 3 sets of 12-15
Cable Cross-overs - 3 sets of 12-15
Flat bench on Smith 3 sets of 6-10



Wednesday - Legs

Smith machine lunges - 3 sets of 12 per leg
Stiff Deads - 3 sets of 12-15
Leg curls - 3 sets of 12-15
Hacks - 3 sets of 12-15
Squats - 1 set of 15-20
Seated calf Machine do a set of 15-20 after last set of each exercise

Thursday - Shoulders

Side Laterals - 3 sets of 12-15
Front Laterals - 2 sets of 12-15
Db or Military Press - 3 sets of 6-10
Upright Rows - 3 sets of 10-12

Friday - Arms

DIps or nose breakers 10 sets of 3 reps(after a good warmup)
Barbell Curls - 10 sets of 3 reps(after good warmup)

abs to be doem whenever 3 times per week.

 

[frorider6]

Re: Try this....

Monday - Back

Seated good mornings - 3 sets of 10-12 I didn't see deadlifts anywhere. Could I do deadlifts instead? Same set and rep range?
Shrugs - 3 sets of 10-12
Bent Over Rows- 3 sets of 6-10
Chins - 3 sets of max


Tuesday - Chest Looks like a lot of isolation movements. Will it effectively grow the chest?

Incline DB Press - 3 sets of 10-12
Flat Flyes - 3 sets of 12-15
Cable Cross-overs - 3 sets of 12-15
Flat bench on Smith 3 sets of 6-10 Why on the Smith Machine? I'd rather continue using the bar. DB's at the very least





Wednesday - Legs

Smith machine lunges - 3 sets of 12 per leg No more walking sets? Alternate or do 12 in a row then switch sides?
Stiff Deads - 3 sets of 12-15
Leg curls - 3 sets of 12-15
Hacks - 3 sets of 12-15 Don't have this equipment in my gym. Just a leg press. Do front squats with free bar or on Smith instead?
Squats - 1 set of 15-20
Seated calf Machine do a set of 15-20 after last set of each exercise This sounds pretty cool

Thursday - Shoulders

Side Laterals - 3 sets of 12-15
Front Laterals - 2 sets of 12-15 Can I use the ez-curl bar for this?
Db or Military Press - 3 sets of 6-10
Upright Rows - 3 sets of 10-12 ez-curl or straight bar

Friday - Arms Why limited to only 1 exercise? I understand 10 sets, but why the limitation?

Dips or nose breakers 10 sets of 3 reps(after a good warmup) Should I rotate between dips/nose breakers/close grip bench every 3 weeks?ex - week1=dips, week2=nosebreakers, week3=close grip

Barbell Curls - 10 sets of 3 reps(after good warmup) Same hand position each set? Rotate hand positions after a couple of sets or after each week? ex - week1=wide grip ez-curl, week2=close grip ezcurl, week3=wide grip flat bar, week4=close grip flat bar

abs to be doem whenever 3 times per week.

What days would be best to run? Monday, Thur and Sat?

 

[frorider6]

Also, should I finish out this week of Old School or can I run the above program as Tues (today), Mon (tomorrow), Thur (Friday) for the rest of this week?

 

[b fold the truth]

These routines continue to amaze/confuse me more and more everytime I see a new one..

B True

 

[The Shadow]

These routines continue to amaze/confuse me more and more everytime I see a new one..

B True

This is considered a non-traumatic, recovery high volume type of program

 

[The Shadow]

Re: Re: Try this....

Monday - Back

Seated good mornings - 3 sets of 10-12 I didn't see deadlifts anywhere. Could I do deadlifts instead? Same set and rep range?
Shrugs - 3 sets of 10-12
Bent Over Rows- 3 sets of 6-10
Chins - 3 sets of max


Tuesday - Chest Looks like a lot of isolation movements. Will it effectively grow the chest?

Incline DB Press - 3 sets of 10-12
Flat Flyes - 3 sets of 12-15
Cable Cross-overs - 3 sets of 12-15
Flat bench on Smith 3 sets of 6-10 Why on the Smith Machine? I'd rather continue using the bar. DB's at the very least





Wednesday - Legs

Smith machine lunges - 3 sets of 12 per leg No more walking sets? Alternate or do 12 in a row then switch sides?
Stiff Deads - 3 sets of 12-15
Leg curls - 3 sets of 12-15
Hacks - 3 sets of 12-15 Don't have this equipment in my gym. Just a leg press. Do front squats with free bar or on Smith instead?
Squats - 1 set of 15-20
Seated calf Machine do a set of 15-20 after last set of each exercise This sounds pretty cool

Thursday - Shoulders

Side Laterals - 3 sets of 12-15
Front Laterals - 2 sets of 12-15 Can I use the ez-curl bar for this?
Db or Military Press - 3 sets of 6-10
Upright Rows - 3 sets of 10-12 ez-curl or straight bar

Friday - Arms Why limited to only 1 exercise? I understand 10 sets, but why the limitation?

Dips or nose breakers 10 sets of 3 reps(after a good warmup) Should I rotate between dips/nose breakers/close grip bench every 3 weeks?ex - week1=dips, week2=nosebreakers, week3=close grip

Barbell Curls - 10 sets of 3 reps(after good warmup) Same hand position each set? Rotate hand positions after a couple of sets or after each week? ex - week1=wide grip ez-curl, week2=close grip ezcurl, week3=wide grip flat bar, week4=close grip flat bar

abs to be doem whenever 3 times per week.

What days would be best to run? Monday, Thur and Sat?

Substitute deads if you want.

Chest WILL grow from this Smith is best for Muscle isolation.

12 and then swith legs.

Front squats are ok

Dumbells for the laterals, either bar on the upright rows

As a side - rotate arm exercises every week - keep the rep range the same though