JohnnyRockit's 2012 Transformation Contest Log

[themondtster]

If you're gonna follow that routine I'd try adding upright BB row on shoulder compound day....3 sets close grip 3 sets shoulder wide 8-12 reps or whatever you like.

From My Droid MoFo!

 

[dmk777]

I agree with CG it's gud to put a face to the name!! Pics up and all g2g!!
Let's kill this sh*t bro!!
All prep looking good!!

 

[Colstreamer]

That's not cool I didn't laugh at your pictures

I wasn't laughing at your pics bro!

 

[johnnyrockit8665]

I wasn't laughing at your pics bro!

I know bro I was just fckn with ya!

 

[johnnyrockit8665]

I think if your diet is on point it could work, but imo I think you may be spreading yourself too thin in your weight training......I think youd be better off with a 4 or 5 day split, starting each workout with your compound lifts then moving to your isolation lifts corresponding to the main bodypart of focus used on the compound lifts, so for example on back day start with pullups and deadlifts then move on to db rows, close-grip pulldowns etc.....

Diet will definitely be on point and very strict! How would you adjust it using what I got as a template? Or what would suggest as a 4 or 5 day split? I am really burned out on the standard chest/Tri, Back/Bi, legs 3 day split and I like working bi's and Tri's on the same day. I have gotten better results that way. Just want to change it up from what I have done in the past and keep the compound lifts!

 

[zedhed]

So here goes....

Day-1

Back compound

Pendlay Rows-3x5 Work
Deads-3x5 Work (alternating Rack pulls)

chest isolation

Flat DBL press-3x8-10
Incline DBL press-3x8-10
Flat DBL flies-3x8-10

Day-2

Shoulder compound

OHP-3x5 Work
power shrugs-3x5 work

Bi's isolation

Seated DBL curls-3x8-10
One arm DBL preachers-3x8-10

Tri's Iso

Rope ext.-3x8-10
V-bar press downs-3x8-10

Day-3

Legs comp

Squats-3x5 work
calve raises-4x10-15

core work

Day-4

off day from weights
light cardio

Day-5

Chest comp

Bench-3x5 work
Dips-3x5 work

Back iso

Wide grip pulldowns-3x8-10
reverse grip pulldowns-3x8-10
One arm DBL rows-3x8-10

Day-6

Bi's heavy

BBL curls-3x5 work

Tri's heavy

Close grip bench-3x5 work

shoulder iso

DBL press-3x10-12 warm up
side laterals-3x10
front laterals-3x10
rear laterals-3x10

Day-7

Legs

Front squats-3x10-12
Leg presses-3x10-12
leg curls-3x10-12
seated calf raises-3x15

Core work

Day-8

OFF
Repeat

Does that look like something that would work, mixing the compound lifts with the Isolation lifts. Compounds would be as heavy as I can go to get all working sets and Isolations would be higher rep lower weight concentrating on strict form.

Also I do a 10 warm up on the bike or treadmill before I weight train.
And 30 minute cardio after HR around the 130 mark.

I am not that busy with work so I am not very active during the day and if I am feeling good I will hit up a bike ride or something outdoors to get a extra cardio in the afternoon.

Let me know what you think I am only doing some cardio tomorrow and I would like to get started on the new routine on Sat.

Bro I can see that you did put some time in on that workout, but I also have to tell you that it is kinda all over the board, IMO only.

I realize that you wanna cut and add strength-mussle, dont we all? Of course that is the ideal.

So lets back up for a minute and think about it.

Your cutting is gonna come mostly from diet as it should instead from your weight workout.
Of couse there is cardio to condiser too.
Now you just came off the SL 5x5 and you were pretty dam successful with that, good for you bro.

Now with your diet changes you could go right back and hit that 5x5 again with a couple of mods in it for your arms. Thats one thought and thats exactly what Donna is doing. I think its really gonna rock for her and it could for you too.

Or you could try something more like this if your tired of the 5x5.

Day One - Mon

Dips or Bench Press 2 x 6-8

Incline Press 2 x 10-12

Military Press 2 x 6-8

Tricep extensions 2 x 10-12 (alternate with French Press every other workout)

Day Two - Wednesday

Squats 2 x 10

Deadlifts 1 x 10

Leg curl - 2 x 10

Day Three - Friday
Pull-Up 3 sets to failure

Barbell Row 2 x 8 (altherante each set overhand/underhand)

EZ-Bar Curl 1 x 10

Abs 3 x 10

(This workout is right out of The Ultimate Training Split by our very own Souther Lord)

As for your cardio that would be HIT 2 days per week and then a standard 30-40 min session post workout.
Rest on the weekends.

Just some things for you to think about bro and plz let me know what you do think about it.
Regards bro and good luck!

 

[dmk777]

I might also add to this I was sceptical bout cutting on 5x5 so I researched online and found all good results , there was absolutely loads people who have used this method too, just by tweaking the diet and adding some cardio and like Zed mention direct arms and abs I think this could be outstanding.
Either way you decide I'm sure your going to kill it I see the dedication lol!!
Have a great weekend Johny : )

 

[johnnyrockit8665]

Bro I can see that you did put some time in on that workout, but I also have to tell you that it is kinda all over the board, IMO only.

I realize that you wanna cut and add strength-mussle, dont we all? Of course that is the ideal.

So lets back up for a minute and think about it.

Your cutting is gonna come mostly from diet as it should instead from your weight workout.
Of couse there is cardio to condiser too.
Now you just came off the SL 5x5 and you were pretty dam successful with that, good for you bro.

Now with your diet changes you could go right back and hit that 5x5 again with a couple of mods in it for your arms. Thats one thought and thats exactly what Donna is doing. I think its really gonna rock for her and it could for you too.

Or you could try something more like this if your tired of the 5x5.

Day One - Mon

Dips or Bench Press 2 x 6-8

Incline Press 2 x 10-12

Military Press 2 x 6-8

Tricep extensions 2 x 10-12 (alternate with French Press every other workout)

Day Two - Wednesday

Squats 2 x 10

Deadlifts 1 x 10

Leg curl - 2 x 10

Day Three - Friday
Pull-Up 3 sets to failure

Barbell Row 2 x 8 (altherante each set overhand/underhand)

EZ-Bar Curl 1 x 10

Abs 3 x 10

(This workout is right out of The Ultimate Training Split by our very own Souther Lord)

As for your cardio that would be HIT 2 days per week and then a standard 30-40 min session post workout.
Rest on the weekends.

Just some things for you to think about bro and plz let me know what you do think about it.
Regards bro and good luck!

I got pretty good results from the 5x5. But I need a break from it. 12 weeks is enough at one time and in order to keep the weight up high enough, 3 days of squats a week is out of the question because of the knee issues I have. Once or twice every 7 days maybe. Especially with the xtra cardio I will be doing. I want to do the 5x5 again but want to save it for bulking not on a cut. I like the Southern Lord split but 3 days a week is not enough work for me right now. Especially with a good diet and cycle and I am not doing anything else during the day really but concentrating on this full time. I need something to keep me busy!

I would like something with more volume in it and with more isolation movements. If anything more like the split you helped me with before the 5x5. I have a lot to think about! lol Damn it I thought I was closer to figuring this out. I should have spent a little more time on this before now. I trust you brother Zed you haven't steered me the wrong way yet.

 

[gymjunkie09]

Diet will definitely be on point and very strict! How would you adjust it using what I got as a template? Or what would suggest as a 4 or 5 day split? I am really burned out on the standard chest/Tri, Back/Bi, legs 3 day split and I like working bi's and Tri's on the same day. I have gotten better results that way. Just want to change it up from what I have done in the past and keep the compound lifts!

Well basically what I'm using to cut with is what I would suggest lol...but different shit world for different people....I think you've got the right idea but you're just all over the place with the bodyparts you're training, just swap it around so you're hitting one part a day and smash that shit and make sure u give yourself adequate rest time before u hit it again....I don't really have a set routine, for instance if I'm hitting back ill try to do a couple compound lifts and a couple exercises for width and a couple for depth and kts until I get to the point were I feel like I'm overtraining. I'm kinda getting away from the cookie cutter style routines now and listening more to my body since I feel I have the experience to do this successfully now, hope that helps

 

[johnnyrockit8665]

I looked up southern lord's thread about the ultimate training split and I found this. What do you think about something based off of this layout? Adding in the cardio in one form or another at least 5 to 6 days a week with one day completely off from everything.

Workout 1: is Chest, Chin-ups, and arms in that order

Workout 2: is Squats, hamstrings, calves and forearms in that order

Workout 3: is Shoulders, Rows, chest, and arms in that order

Workout 4: is Deadlifts, squats, calves, and forearms in that order

Monday (workout 1)

Bench Press or Board press variation 4 x 3-5

Wide Grip chin 4 x 6

Incline Dumbbell Bench Press 3 x 8

Barbell or Dumbbell Curl 3 x 8

Skull Crushers 3 x 10

Wednesday (workout 2)

Squat or box squat 4 x 5

Glute/Ham Raises or pullthroughs 3 x 10

Ab work 3 x 10

forearms 2 x 20-30


Friday (workout 3)

Incline bench press or Shoulder Press 4 x 5

Rows 4 x 8

Tricep pushdowns 2 x 10

Preacher curl 2 x 10

Ab work 3 x 10


Monday (workout 4)

Deadlift or rack deadlift 4 x 5

Single leg squat variation 2 x 10

Calf Raises 3 x 15

Forearms 2 x 20


Wednesday (Repeat workout 1)

Friday (Repeat workout 2)

Sets should be terminated at the point right before form starts to break down. Rotate the lifts about every 4-8 weeks or whenever a lift stalls. You can use different exercises if you like.

Here are some examples of exercise choices

Workout #1

Chest: Bench press or dumbell press, incline press, DB incline press, decline DB press

Chinups: Wide, medium, or close grip overhand, neutral (palms facing), or under-hand

Shoulders: Side lateral, front lateral, incline lateral

Biceps: Curl variation

Triceps: Dips, pushdowns, triceps extensions. overhead extensions

Workout #2

Squats: Back squat, box squat, front squat

Single leg deadlifts: Bent leg variation, straight leg variation

Hamstrings: Glute Ham, Reverse hyper, leg curl

Workout #3

Shoulders: Military press, Neutral grip DB press

Rows T-bar row, cable row, single arm row

Chest: Crossover or flye variation

Arms: Dips, extensions, pushdowns, curl variant

Workout #4

Deadlifts: Deadlifts, Wide-grip deadlifts, Rack pull

Single leg squat: Bulgarian split squat, single leg pistol squat

Hamstrings: Glute ham, leg curl, reverse hyper

Choose one exercise for each body-part or movement. Stick with whatever exercise you choose for at least 3 workouts.


I read the whole thread and I think this would be a great place to start. Let me know what you guys think.